Ok Devil’s Turn faithful. It is time to return to our roots.
5:15 am we launch from the greenway parking lot (corner of Rea Rd. and Bevington Place). Unless someone one steps up with a clever route, we will hit the greenway for a 6 mile run. Bring a headlamp if you have one.
Two Options:
Blue Pill – Fellowship pace complete with healthy banter
Red Pill – Tempo pace including more heavy breathing and guttural noises
See you in the gloom!
25 fine gents (including 3 FNG’s) signed their lives away and then ventured out to the launch of The Charge held this morning at the Providence Day Stadium. With Double D’s at the helm the pax were treated to a great workout with something for everyone.
THE THANG
Mosey around track and circle up.
SSH x 23
10 burpees
Seal jacks x 20
9 burpees
Imperial walkers x 20
8 burpees
Peter Parker’s x 15
7 burpees
Parker Peters x 15
6 burpees
Mountain climbers x 20
5 burpees
Diamond merkins x 10
4 burpees
Wide arm merkins x 10
3 burpees
LBCs x 20
2 burpees
Jump squats x 15
1 burpee
Mosey to bleachers
30 tricep dips
20 decline merkins
15 LBCs
Repeato and drop each rep by 5
Repeato again and drop each rep by 5
Mosey to track and partner up
Partner 1 sprint 100 yards do 10 merkins and sprint back
Partner 2 bear crawl to 20 yard line/backwards bear crawl back
Partner 1 sprint to 50 yard line do 10 merkins and sprint back
Partner 2 crab walk to 10 hard line and back
Partner 1 sprint to 100 yard line do 10 merkins and sprint back.
Partner 2 dragon walk to 10 yard line and back
In 3s and grab frisbee. Hairburner with. frisbee to 20 yard line. Repeat to 50
Mary
COT
MOLESKIN
The launch of The Charge saw a great turnout under the Q of Double D’s who is in the business of shaping champions. Our “coach of the year” whipped the pax into shape, so much so, that Five Hole spilled some merlot even in the warm up! Spackler also came close to losing his cornflakes too during the frisbee hair burners.
Great work by all and we hope to see more fellas from metro and Area 51 in the weeks to come.
–Posted on bahalf of Busch–
25 PAX showed up to this DUD of a workout. No headlamps were required, as the moon and stars lit up the way…hopefully the workout lit a few of you up!
SS Hops x 16
Mosey to the track for some fun.
DUD The goal is to do at least 20 reps during the all out portion, use that as a gauge for your pace and it should resemble a tabata style workout. It should hurt if you do it right, hopefully you are barely able to squeeze out the last few reps at the end of the all out portion.
Burpees 30 seconds slow on the Q’s down, up count, then 30 seconds all out
Squats 30 seconds slow on the down, up count, then 30 seconds all out
Merkins 30 seconds slow on the down, up count, then 30 seconds all out
Lunges 30 seconds slow on the down, up count, then 30 seconds all out
Dry Docks 30 seconds slow on the down, up count, then 30 seconds all out
Partner leg throws 45 seconds each, flapjack
400 meter run – Jog 1/2 lap Full Sprint 1/2 lap
Repeat DUD as many times as possible – 3 repeats were achieved with 20 Crunch Squeezes after the second round for recovery
Mosey and finish in the upper parking lot with a 15 minute upper body/Diamond Merkin/Merkin/Burpee/array of ab non-stop crushing! Good Times!
Moleskin:
Great work by all the pax this morning.
Zip-a-dee was a little under the weather, so others had to take the lead on boisterous counting. Feel better, brother.
There was talk of the new workout “The Charge” being more like a spa than a workout…complete with robes, towels, cushy yoga mats, waterboys, etc. A rename to “The Spa” was already proposed.
Announcements:
There’s still time to sign up for the Spring mud run (04.12.14). Contact Stagecoach.
The shovel flag was planted, and after waiting on late-comers Lost Weekend and Red Card – 14 men set out on another humpday Anvil excursion.
The Thang:
Jog 1/4 mile to the far end of campus for COP
COP:
Peter Parkers x20
Hand Release Merkins x20 (tired of seeing head-bobbin’ 1/2 merkins)
Seal Jacks x 20
Parker Peters x 20
Squats x 20
Jog through the gloom to the bottom of North Face.
Run up NF as quickly as possible.
Plankorama at top
Run back down/around to bottom of NF again. 14 pax bravely stared up the steep ascent again, and only YHC and PH knew what was to come…..
Backwards Bear Crawl up NF — 14 pax not so bravely staring down NF, arse-first up the monster hill (more to come in Moleskine)
Plankorama at top
CDDs x 20 (apparently this is to be a shoulder-smokin’ workout)
Jog to wall in front of gym
People’s Chair with 25 push presses
Wall Walks (BTW) 1/2 way down the wall
Dragon Walk Merkins down the prescription turf hill
People’s Chair with hands extended overhead and out front
Mosey to parking lot
Plank challenge for 5ish minutes: plankorama with 10 hand-release merkins on the minute
Sprint 50 yards down & Sprint 50 yards back – 4.5x with following Mary exercises afters sprints 2, 4, 6 & 8:
Dolly x 13
Slow Flutter x 13
Freddy Mercury x 13
Windshield Wipers x 10
Jog to entrance road
Lunge Walks, High Knees, Karaoke L & R, Backwards Run back to launch point
10 burpees OYO to finish
Moleskine:
Pretty confident saying the pax got their money’s worth this morning. The backwards bear crawl up NorthFace was as unsavory as it sounds. Must credit Purple Haze with planting that seed in YHC’s mind the day before. Planned to do it 2x, but audibled instead…but we’ll do this one again.
Didn’t really intend to do a shoulder-heavy workout, but that’s what happened.
Gummy and PH were their normal witty selves as we traversed the campus. Strong work by all the pax today. Hacksaw getting stronger and stronger – T-claps & keep it up brother. Agony & Fletch were flying on the sprint work.
Must admit I struggled with Red Card’s name in name-o-rama….but figured it out without the help of everyone’s favorite British interpreter – Bulldog.
Great prayer by Baracus to close things out.
Always love Q’ing fellas. Thankful for the opportunity given by Baracus & Young Love. Thankful, too, for the real brotherhood that’s formed amongst the Pax.
Announcements:
Praise God & congratulations to Radar and M. Radar on the birth of their 3rd child – Molly Jane Conder — “MJ”. Word is she favors her mother….and YHC can confidently speak for all the pax in saying we’re all grateful for that!
Sign-up for USMC Mud Run – April 12, 2014 – Nov. 13 deadline – don’t need a team – we’ll find you one.
3rd F workouts – check email and website. All are welcome at any of the 4 A51 workouts – Aftermath (W), The Yardstick (Th), Compass (F) & The Stand (F).
Joe Davis Memorial Resolution 5k Run – Sat. Jan. 4, 2014 – signup! Convergence at The Fort, then coffeteria, then 5k. This is to honor the memory of Rock Thrill’s brother and raise money for Keystone Substance Abuse Services in York County. Discount for F3 – only $20.
Frack was the scheduled Q, but he hurt his ankle during the Tough Mudder this past weekend. Mighty Mite stepped in, and led a field trip from The Maul to Murderhorn (apparently a Simpsons reference). 13 pax followed in the dark to the neighborhood across the street from the Maul and learned all about it.
It started like any other morning.
Warm up
Mosey to the hill
Pax followed to Murder-Horn Hill. (Long steep hill in Thornhill neighborhood)
One more run up – Heels to Heaven while you wait, then mosey back to The Maul.
Finished off with more hill work
MM usually brings a beatdown when he Qs but I think today he took it to another level, at least with all the running. I saw a lot of guys pushing themselves with the hill work. Comet mouthed off and got us the extra 25 merkins towards the end.
Posted by Mic Check on behalf of hard working Mighty Mite.
10 Brave Pax answered the call of the Alarm clock and posted for a chilly edition of Fast Twitch. It was nice and clear with a cool breeze to begin and the pax looked eager to get started. So away we went…
The Thang
2 Laps around the Parking Lot to Warm Up with High Knees, Butt Kickers, Backwards Run, Caroke, and Shuffle mixed in to get the legs nice and loose for the track beat down that awaited.
COP – in the field beside the Parking lot. On the way to COP in a field that appeared to be well lit, Frasier managed to splash into the one puddle in our zip code as if he were pulled into its nucleus via tractor beam. This would explain his smoke boots on the 400’s as he was trying to fight off the right footed frost bite.
Merkins x 25 IC
(heard mumble chatter early on from one of the pax that this was supposed to be a running workout. No worries, there will be time for running after an upper body beatdown)
Side Straddle Hops x 25 IC
Wide Arm Merkins x 20 IC
Imperial Walkers x 25 IC
Military Merkin x 15 IC
Prisoner Squat x 25 IC
The Thang – Partner up and mosey to the track. Thankfully we had the track for ourselves this morning as the special of the day was Fast 400’s. Partner 1 Ran a Hard Lap, Tagged Partner 2 – Who then runs a Hard Lap. Partner 1 recovers while Partner 2 Runs – Rinse and Repeat until each Duo completes a total of 16 laps (or 8 by each pax). Once the requisite laps were completed – Soft pedal a Recovery Pace Lap with your partner.
PLANKARAMA
Lunge Walk from the track to the Bathrooms (audible – let’s make it to the covered pergola at the midway point since QIC’s legs were starting to fail).
Jog it to the Parking Lot for 5Minutes of Mary.
Flutter x25 IC
Hold it
Dolly x 25 IC
Russian Twist x 25 IC
That’s All Folks…
Moleskin:
Many of the pax donned their winter gear this morning with a few Pax in Pants and several sporting various forms of insulated winter head gear. Extra layers were needed at the beginning but the temperature heated up as we made our way around the track at Fast Twitch pace. Strong Effort by all of the pax today. The between lap recovery allowed for some 2nd F in addition to heavy breathing and stretching. 49er and Frasier set the pace and continued to push the Pax this morning – much appreciated. Lots of encouragement out there on the track today, positivity abounds in the F3 circle and it was evident this morning. A great Prayer to send us off by Purple Haze.
Announcements – lots of em (see the website for specifics).
Spring Mud Run – Sign up if you haven’t yet
USMC Birthday Workout Sunday 11/10 at 7am
2nd F Panthers Game this Sunday 11/10 3-7pm at Fox & Hound Ballantyne (see Evite)
Convergence and Joe Davis Memorial 5K on Jan 4th in Fort Mill (sign up and post a comment on the site)
3rd F workouts – Wed, Thurs and Friday (see weekly email for details and locations)
33 PAX showed up in the gloom on a crisp November morning…Let’s get moving…I am cold!
GO! — 10 Burpess OYO
– mosey to lower parking lot w/ alternating KB shoulder presses.
COP: In Cadence
SSH X 20
Slow Squat X 20
Mountain Climbers X 20
The Thang – w/ KB — Modify as needed throughout
1st Round
Merkins X 20
2 Hand Swing X 20
Goblet Squat X 20
10 Burpees
– Rinse and Repeat 3X…then sprint/run to school buses and back (150 yards)
2nd Round
Staggered Merkins X 20 (10 each side on kettle bell)
Hammer Curl 20
Good Mornings X 20
10 Burpees
– Rinse and Repeat 3X…then sprint/run to school buses and back (150 yards)
3rd Round
Shoulder Press X 20
LBC x 20
Upright Rows x 20
10 Burpees
– Rinse and Repeat 3X…then sprint/run to school buses and back (150 yards)
4th Round
Flutter Kicks w/ KB press x 15
Dollies w/KB press x 15
LBC (no KB) X 20
– Rinse and Repeat 3X
Rack kettlebell — quick mosey back to upper parking lot for… 10 more burpees for good measure.
Strong work by all – not too much mumble chatter…or at least I didn’t hear it. #seriously gassed
100+ burpees today / 120 merkins – I am definitely feeling the muscles burn this morning!
Announcements:
F3 Football party – this Sunday 11/10. Panthers v 49ers
– 3pm at Fox and Hound Ballantyne (game starts @ 4:15)
The Charge is launching tomorrow at 0530 at Providence Day School
Get involved with the numerous 3rd F groups!!
Calling all pax to meet at the Horses Head down at the Providence Day School Stadium tomorrow for a dose of Double D’s. No, the Horses Head is not a London pub, however you will feel like you’ve had one too many after this humdinger of a workout!
Enter the school from Sardis Road and then take a left and pull down next to the stadium ready for a 05:30 start.
Ever notice the single sled out on the football field? Doesn’t look like it would really be that hard to move, but throw on an 60lbs sandbag and push it while toting a 40-45lbs Ruck and it might have you saying (what 4 Pax were saying this morning at SPEARHEAD)…”Good thing I am not a Middle School Football Player”…or they’d kick me off the team!
The Thang:
Warm up
Up Downs x 40
Selection Merkins (In perfect form and cadence…if not following along properly, the PAX has to start over) x 20
Duck Walk to Mid-Field; Sprint Back
Selection Merkins (In perfect form and cadence…if not following along properly, the PAX has to start over) x 20
Selection Squats (In perfect form and cadence…if not following along properly, the PAX has to start over) x 20
Lap around Track with Coupon (while Check Point runs up to car to try and get a CD…more on that later)
End Zone No Straps:
Low Crawl with 60lbs coupon and Ruck 50 Yards
Selection Merkins (In perfect form and cadence…if not following along properly, the PAX has to start over) x 20
Bear Crawl with 60lbs coupon and Ruck 50 yards
Audible: Single Man Sled Work (with 60lbs sandbag)
P1 Push sled 60 yards; P2-4 Overhead Press x 150
P1 Push sled 60 yards, P2-4 Upright Row x 100
Flapjack until each Pax pushed seld
2 Laps around track with coupon
On Your Belly, On Your Back, On Your Feet x 2 rounds
LBC x 40
COT
Moleskin:
My apologies to the PAX as I was a little off my game today…started off with packing a blank tape, so no music, busted Kidney (Bladder), Audible off planned routine, and most of all likely it is due to a strange phenomenon that is plaguing me…
DORA WITHDRAWL. In looking up on Web MD, it is actually a medically diagnosed condition that impedes rational thinking. With the lack of Dora, patients’ normal thought processes become impaired. Medically, it is because the brain’s Serotonin Reuptake Inhibitors close off. Similar to withdrawal symptoms of an addict. In clinical studies and cases across the area, DORA Withdrawal can cause moments of confusion, irritability, loss of memory, delusional or irrational thoughts, impatience, frequent urination and in rare cases, diarrhea.
If you or any loved one has one or more of these symptoms listed above, contact your site administrator immediately. If untreated, it can lead to long-term permanent damage.
Respectfully,
The Hoff
8 men stepped out into the cold and started the week the right way (at the Foxhole).
Posted on behalf of Frehley’s Comet (QiC). Thanks to him for stepping up to lead the SOB into the trenches of Elon Park Elementary.
Workout: