Monthly Archive February 2018

Bro Speed 3 – Pyramid of Pain

23 PAX made it out to BroSpeed event #3 – the Mile Pace Pyramid.  Never an easy one, and save some directionally challenged “Northeners”, all the PAX made it back safely in spirit but perhaps crushed in body.

The THANG:

  • 0500 – Warm-up group was out looking for cones, and whilst there were some spotted, no one quite caught who left them there.
  • 0515 – PAX don’t need to be babysat. They can leave home all by themselves and find their way to Rushmore.  Fortunately, it’s a common place we use, so no trouble making it there.  Only Tuck and Mario tried to go an alternate route.
  • 0525 – Q joined somewhere along the way and there’s always one PAX surprised, this time it was Madame Tussauds, that he actually showed. Commence warm-up drills along the 100m markings.
  • 0530 – Explain the full workout a few times to the PAX. Yes, it’s the same pace the whole time.  Yes, recovery is the same distance as the interval.  Yes, it’s going to hurt (not asked, but some knew what was coming…).
    • 4x200m at 1 Mile Race Pace (a.k.a. Repetition Pace from a great pacing calculator at http://runsmartproject.com/calculator ). Regroup the PAX at end of the round.
    • 2x400m at 1 Mile Race Pace. Regroup the PAX at end of the round.
    • 800m at 1 Mile Race Pace – back up slightly on the hill to run a downhill 100m to “drop-in” this beast. Regroup.
    • 2x400m at 1 mile race pace. Regroup.
    • 2x200m at 1 mile race pace. Cut off due to time and head back to the Vine.  Unless you live north of (or near north of) Hwy 51 and therefore the buildings and parking lots of Ballantyne Corporate aren’t as familiar to you and you end up running a looong way back (not a Cheddar-long way, but just out-of-the way).
  • 0615ish – COT at the Vine
  • 0630 – 12+ PAX (we let some Bagpipers attend, too…) at Einsteins for 3rd F Timekeeper with a discussion question dropped by Paper Jam

Moleskin:

  • Previous weeks saw us put in 2 miles of 1 mile pace intervals per week. Week 1 was 4x(200,200,400), and last week 2 was 8×400.  So the 2.25 miles at pace this week (should have been 2.5mi, but we did cut it short by 2×200) of mile goal race pace is not THAT much more…so why does it hurt so bad?  It’s because that 800m is a badass of an interval for several reasons:
    • 1) running it after already have “warmed up” with a mile’s worth at that pace
    • 2) Coach Jack Daniels only recommends “elite” runners run more than 2minutes at the Repetition Pace, and though there were some fast guys this morning, no one was under 2:00 for the 800…
    • 3) running “BTTW all the way to Ballantyne Commons PKWY” is a long way from the Bull Ring
    • 4) you try to relax at this pace, forget to breathe, and your body demands more oxygen by giving you the “IceNines” – gasps of air between dry heaves
    • 5) it just sucks
    • 6) everyone out there ran the whole 800!
  • The L-word – Lap buttons have been the new find at Swift lately. Apparently, even Swift FNG Purell knew how to find his, so what took Erector so long?  Well, good news everyone, Erector found his button!
  • YHC will be combing through the 18 PAX (!!) on Strava that had Swift results posted from today. Expect some comments on your workout and a full table that gets added to this backblast or a Google Sheet link.  What we’re looking for is consistency in the intervals… if they are all at Mile Race goal pace, then they should be within a small range of each other.  Next week will be another workout with similar pace, though there will be one Time-based Interval thrown in, so continuing to know that pace through to the Brolympics is key.  Now, just to get Frasier and Madame Tussauds to upload their stuff, and Picasso to get on Strava, we’ll have perfect Strava attendence and YHC won’t have to record names at COT…
  • Great to have Site FNGs Purell, Laronda, and Ickey Shuffle out today. Whether it’s just dipping your toes in the water or making a streak of it, great to have you.
  • Seemed like traffic along Rushmore was at an all time low, which is a good thing. Only one car that YHC recalls actually passing through the PAX, and none during the hard intervals (which is a good thing since they were only measured on one side of the road and we weren’t about to run short/long using the other side…hahaha!
  • Painted markings that YHC is laying out to set the cones should be there for a while, though the generic Yellow paint used to mark them on the curb is a good / bad thing. Good that it’s faint and won’t look like we’ve marked up the place, but bad in that you need a headlamp to see it.  We’ll see if some reflective marking paint is a good addition or if it becomes too obvious and gets the authorities attention.  Anyone have experience with this sort of thing that knows any rules about markings in the public right of way?

 

Announcements:

  • After the Brolympics and starting in March, the run Qs of South Charlotte are coming up with a new coordinated structure to workouts. More details to come, but it should allow those that want to run at Swift, DevilsTurn / Pursuit (new similar running option to DT that’s down in Millbridge on Thursday mornings), Mountain Goat, and others, but don’t want to get smacked in the face by something like Hills for all three days.  Also, should allow PAX to step up and Q with part of the workout already defined.  Stay tuned!

Tabata stretching

With no disclaimer given (#notaprofessional), YHC got going:

Devo:

And all things, whatsoever ye shall ask in prayer, believing, ye shall receive.
—Matthew 21:22

Prayer is a two-way conversation; it is our talking to God, and His talking to us. As a Christian, you have a heavenly Father who hears and answers prayer. Jesus said, “All things, whatsoever ye shall ask in prayer, believing, ye shall receive.” Every man or woman whose life has counted for the church and the Kingdom of God has been a person of prayer. You cannot afford to be too busy to pray. A prayerless Christian is a powerless Christian. Jesus Christ spent many hours in prayer. Sometimes He spent the night on a mountaintop in solitary communion with God the Father. If He felt that He had to pray, how much more do we need to pray!

Prayer Is a Conversation

 
Main Thang:
Vinyasa – 1X slow to take time to de-kink, then 2X OYO to warm up
Meet @ Table Top
 
LEFT: Lizard 45s
Hammy stretch 45s
Lizard Quad 45s
Vinyasa 1X OYO
REPEATO RIGHT
Vinyasa 1X OYO
 
Meet in Table Top
 
LEFT: Bird dog/Cheetah 5X
Side Split 45s
Twist Side Hip 45s
Vinyasa 1X OYO
REPEATO RIGHT
Vinyasa 1X OYO
Meet in Table Top
 
Malasana 60s
Vinyasa 1X OYO
Meet in Table Top
 
LEFT: Pigeon 60s
REPEATO RIGHT
Meet in Table Top
 
Cat Cow 5X
Seated twist 30s (L/R)
Prone shoulder flip 45s (L/R)
Vinyasa 1X OYO
Meet in Table Top
 
Cross shoulders 45s (L/R)
Neck stretch 20s (L/R)
Vinyasa 1X OYO
 
Single knee hug 45s (L/R)
Dead pigeon 45s (L/R)
Supine twist 45s (L/R)
Vinyasa 12X OYO
 
Happy baby 45s
Bridge 45s
Double knee hug 45s
 
Shoulder across chest stretch 45s (L/R)
 
 
Announcements
CPR training Saturday 2/17 REGISTRATION DEADLINE 2/10.
Here’s the pre-blast
Here’s the link to sign up.
 
Moleskin

Funny but true: Gumby guys know that like “your” church pew, things just won’t go well if someone else sits where you always sit.  Good thing nobody took anyone else’s spot this morning.
 
Glad to see No Regerts back out in the “gloom.”
 
Also happy that the tabata timer worked pretty well, and got thumbs-up from the guys. Think I’ll use that format again.
 

Devo reflection:

Luke 18:1

Then Jesus told his disciples a parable to show them that they should always pray and not give up.

 

 

 

The Three Hills of Merkins

17 men headed out into the gloom for a little bit of running, some merkins and whole lot of Kettle bell reps.

Warm up
2 laps around the track
20 X SSh
15 X IW
15 X Squats
10 X Low slow merkins

The Thang:
Partner up and mosey to the church parking lot
Partner 1 will run the three hills up to the road while doing 5 merkins after each hill
Partner 2 will do a set kettle bell exercise until partner 1 returns,
then flip flop until you reach the total repetitions, plank or LBCs until everyone is done

Round 1 200 Swings (Bulldog and Stone Cold 50)
Round 2 200 curls (Bulldog and Stone Cold 50)
Round 3 150 deadlifts (Bulldog and Stone Cold 50)
Round 4 150 Squats (Bulldog and Stone Cold 50)
Round 5 150 overhead presses (Bulldog and Stone Cold 50)

Return to school parking lot, extra credit  farmer carries and merkins

Then the legendary Stone Cold led us in the flutter to finish off the workout.

Moleskin:

Thank you, Chin Music and Blazing Saddles, for the honor of letting me lead this workout. Great job pax hope everyone had a good workout. My 5-dollar Casio watch said we had 6 miles but the salesman who sold it to me told me “It don’t work so good outside or inside”. Smokey thanks for taking us out and being my partner. Next time we need to start on the other side of the lot where the hill is smaller. I know Tweetsie and Lois feel the same way. It was hard to see the whole pax today with us so spread out but pretty sure it was Yetti and Country Living sprinting over the hills nice job. Night Court great too see you out again keep coming out. Mad respect to Cage who took the honor of the oldest and wisest, even with a bad wheel. Tulip one day the Jets will have a good quarter back. It will happen.

Shallowood

Solid group of men met at SCMS this morning for another Fast Twitch. They were properly disclaimed and off we went into the darkness.

The Thang and Moleskine

Big surprise, we took off into Raintree via Woodfox. Swiper was feeling the chill so he got out front in his typical way…not because he’s fast, but because he likes to Q-jack…YHC reined him in. We took our left onto Rounding Run, innocently passing by Rising Meadow, and worked our way up the hill to Raintree Lane. We cut across there and circled up at Windbluff stop sign for some whisper cadence warmup…IWs x 15 IC and MCs x 20 IC. Next up, an AYG the length of Windbluff out to Providence Road. There, we gathered, exchanged pleasantries and then moseyed down Providence to Shallowood for the Main Event.

The Shallowood half-pipe is the real deal. And we got after it with a solid triple nickel…5 jump squats at the bottom…5 merkins at the top…5 times through. In a triple nickel like that, you see and hear a lot of things…

  • Swiper explaining the meaning of merkin
  • Benny talking about running 100 miles per week
  • Rock Thrill landing planes with his 1000 lumen KC lite headlamp
  • Astro with no words…just putting in work in the puff ball beanie
  • Mr. Brady complained about the cold and the hills…still crushed it
  • Margo planning next year’s light display
  • Runstopper wondering aloud why he didn’t wear his signature tights
  • Pop Tart talking trash to the Pax about his Q next week
  • Alf complaining that he could have saved himself time and miles by parking at the fire station
  • Turkey Leg bashing what Fast Twitch has become
  • Rachel lamenting about the mess Turkey Leg left him

After the Triple Nickel was complete, while discussing best hiring practices, we fast moseyed back down Windbluff to the speed hump at the bottom Windbluff hill. From there, it was an AYG to the stop sign. Apparently this is Strava segment and Pop Tart gave his all to capture the title. He was last seen lying beneath the stop sign, rocking back and forth in the fetal position.

We kept moving, with another fast mosey to the stop sign at Rising Meadow. On Rising Meadow, we completed a three lamp post suicide run. It was not fun. At the third light, there was American sized pickup truck on the street, with an extension cord running from it to the front porch socket. Since when do we do that with pickup trucks? We truly do need to Make America Great Again.

After the suicide, we moseyed back to base. We had a nice COT and Swiper gave a solid take out.

Always a pleasure to lead men. Thanks to all of you for the opportunity to do so. And for the brotherhood and accountability you bring to me.

-Haze

John Adams and his friends come to Bagpipe

16 pax mustered for another Tuesday morning assault at Bagpipe.  Tagalong gave YHC not only the opportunity to Q but also let YHC plant the shovel flag.  A real shovel flag.  Somebody came in really late…methinks it was Cheddar, and off we went.

Ye Olde Moleskine & The Thang:

Actually, we didn’t launch until after the pax failed the first U.S. Presidential trivia question of the morning.  Question:  What 20th century President’s birthday is February 6th?  Can’t remember who answered nor what the answer was, but it was wrong.  Answer:  Ronald Reagan (of Tampico, IL #heartland).  So we did 7 H-R burpees OYO.

YHC threw out Presidential trivia questions throughout the downpainment.  Correct answer from any of the pax meant a reward of 3 H-R burpees.  Wrong answer “reward” was 7 H-R burpees.

We jogged to one of the lots in the bullring for COP.

13 slow jump squats IC

13 H-R merkins IC

13 Flutters IC

Next Trivia Question:  Who was the 16th President?  Somebody guessed incorrectly.  Answer: Abraham Lincoln (also from smalltown Illinois  #heartland).  7 H-R burpees OYO

Jog to the traffic circle with the orb, and the Raven affixed atop.  Plank on the curb and plank walk left while one of the pax AYG runs the opposite direction back to their spot in the circle.  Proceed thusly until all 16 pax ran; we reversed direction at some point meaning when YHC needed to switch.  We also did 10 merkins OYO at one point.

Next Trivia Question:

What famous American poet was born and died the same years as Abraham Lincoln?  YHC gave a slam dunk clue by pointing to the bird atop the statuary in the aforementioned traffic circle.  Not sure who – but some body nailed it.  3 H-R burpees OYO.

Mosey over to the sidewalk that encircles the small pond, and partner up for the following:

P1 AYG run around pond, P2 Freddy Mercury.  Flapjack.

P1 AYG run, P2 Widearm Merkins. Flapjack.

P1 AYG run, P2 Squats.  Flapjack.

Elbow plank and 13 Dancing Chilcutt’s IC

Mosey to the nearby hill below the lot for a little hill work.

But first another Trivia Question:  Prior to Ronald Reagan, who was the longest living U.S. President?  (not including living Presidents, as I think George H. W. Bush has now outlived his former running mate, but somebody should fact-check me on that).  Somebody guessed wrong.  Correct answer: John Adams (2nd President and first to occupy the White House…from Braintree, MA #nottheheartland).

Anyway, we ran up the hill AYG after 7 more H-R burpees & did 5 jump squats at the top.  Mosey back down.

Backwards bear crawl back up the hill & then 5 more jump squats.

Jog over to the fitness trail to the rock pile.

Next trivia question:  Was not entirely sure I was right on this one, but I fact-checked it and I was right.  Who was the only President to serve 2 non-consecutive terms?  Probably the toughest of the morning, and the pax did not come up with it.  Answer: Grover Cleveland (Grover Cleveland, the only President to ever serve nonconsecutive terms, was the 22nd and 24th President of the United States (1885-89) (1893-97).  7 more H-R burpees

We did 4 sets of 13 squat thrusts with rock overhead.

The other trivia question during the rock sets was:  Who are the 2 father-son President combinations.  This was the easiest of the morn, and several pax nailed it.  Answer: Adams (John and John Quincy) & Bush (George HW & George W).  3 H-R burpees

We then jogged to closest lot between fitness trail and the launch lot for some Mary.   Can’t remember exactly what we did, but I think the following:

Dolly x 13 IC

Slow flutter x 13 IC

Makthar N’Djaiye x 13 IC

Jog back to launch lot.

One last trivia question:  How many children did the Father of our Nation (George Washington) sire?

Someone nailed this one quickly.  Answer: Zero. 3 more H-R Burpees.

Done.

COT with the Swift Pax.  Name-o-rama and announcements with a takeout prayer from PJ asking for strength and courage.

Great work by the pax.  Good to have the 19 year-old Chunder back out, and he even partnered with the old man Q.  I like backwards bear crawls, but need to find shorter hills so we can repeat but YHC admittedly smoked himself…was planning on 3 sets of that.  You’re welcome fellas.

Always enjoy the camaraderie of the the Bagpipe pax.  Thanks for tapping me Tagalong, even if it is due to Ringer bailing on you.  #planb

Don’t forget to EH someone, and then keep EH’ing until they come.

CPR class on Saturday, Feb. 17th – see Madison for details, or Twitter and/or several Slack channels.

2nd or 3rd Brolympics coming soon at Weddington HS – see Wild Turkey for details or someone(s) else?

See you at DaVinci Saturday for more trivia — this time it will be sports trivia.

 

 

Flyin Down 51

On a Foggy Monday morning, 9 PAX gathered to start their week off right.

At 5:31, 2 additional PAX (including the Q) screamed in on three wheels, and we got going. Here’s how it went:

Welcome Disclaimer
Mosey to Gateway

COP

– SSH (15)
– Imperial Walkers (15)
– Mountain Climbers (15)
– LSS (15)

THA MAIN THING
– Mosey to 51/Strawberry
– At the intersection
– Head left towards Davie Park stop at each light post to do alternating exercises:
– First light 10 Merkins
– 2nd light 15 LBCs
– Meet up at the park entrance
– Mosey towards the soccer field and get in groups of three/four
– Two Stations
– Station 1: Burpees
– Station 2: LSS

Partner at each station, while the other one runs suicides on the field

Halfway through we audibled from the regular soccer field to the fancy one because well…. Turf

Mosey to the bottom of the hill

AYG back up to 51

Return to Gateway Academy by way of Route 66:

Start at the first light post with one BombJack

At each light post add a rep (two Bombjacks, three, four, etc.)

Mary

LBCs(20)

Rosalita(20)

Flutter(20)

Announcements

Bennie has Q next week

The Eagles won!

 

FIN

Moleskin

So we had a great crowd that showed up the day after the Super bowl (Fly Eagles Fly)- everyone must have heard my call to put down the Bacon wrapped Jalapenos the night before (true confession- it was me guys. I was talking to myself).

We struggled to get off the ground however, seeing as the Q almost didn’t make it- let me explain:

So Lois and I clown car, and being a much better friend than I am, he agreed to attend my Basecamp Q. So he shows up at my doorstep, I jump in and we are off…… for .20 of a mile where we have to pull over and check his back tire. Yep…. Flat.

After a brief conference, it was agreed upon that we would try to get his car back to my house and take mine, but just in case Lois didn’t make it, I would run back and get my car. So I’m running pell mell back to my house in the middle of the road being followed by Lois on three wheels.

Long Story Short, we made it to my house, got my car, and broke a land speed record getting us to Basecamp only one minute late.

This was a strong showing for a hard workout- at the end of the day we had over 2 miles running but no complaints (Minus Fireman Ed… but being an experienced Q that’s more like white noise now).

Special T-claps go to Mad- he didn’t bat an eye at the prospect of a moving workout with a ruck on. Dude’s stone cold mean.

Little bit of grumbling as we headed towards the soccer field- the prospect of dampness will do that to any group of PAX. Thankfully some friends pointed out that the turf field is right there, so we got our professional on for a few minutes.

Also apologies on the numbering off- definitely a Q-fail on my part.

T-claps to anyone who pre-ran with Bennie- that guy has turned into a machine heading into half marathon/marathon season. Seriously, if I need to pick a person who has to run non stop over a certain amount of speed for a certain amount of time (think the movie SPEED with the venerable Keanu Reeves)- Bennie is on my short list.

I’m sure I missed something- let me know in the comments.

Thanks Goonie, Thunder Road, and Bennie for letting me Q- while Mondays are usually my day off, I couldn’t think of a better way to start out the week than in the gloom with this crew.

AYE!

 

 

 

 

Bricks, Blocks, Pallets OH MY!

8 PAX gathered on this glorious morning to improve their mind, body, and soul. It was really no surprise to the group that less than 2 miles of ground was covered. Hollywood did his typical hide around the corner until everyone shows up, and come around sprinting at a Carl Lewis pace. Nothing like starting a workout with a load of guilt because he ran 36 miles and everyone else is still inside their warm running vehicles.

Warmup:

Mosey to the shed of goodies and circle up. SSH x 25 and IW x 20

If you enjoy cotton pickers, calf stretches, arm circles, etc. Stretch on your own time.

 

The Thang:

Time to partner up.

Partner 1 would do a called out exercise; while partner 2 would run down the hill perform 2 quality burpees and return. Partners would flapjack until total count was met.

Exercise 1 – 400 staggered merkins on double stacked bricks

Catch me if you can hot lap. Partner 1 carry a pallet overhead while partner 2 does 2 burpees and catches partner. Flapjack until lap is complete.

Exercise 2 – 200 curls with cinder-block

Exercise 3 – 200 shoulder press with cinder-block

Repeat catch me if you can

Run to half wall. Dips x 30, Step Ups x 20, Decline Merkins x 15, Incline Merkins x 10.

Run half way back to start point for Heels To Heaven x 20, LBC x20

Run back to launch for Air Squats x 20.

COT:

Great work by everyone. It always a pleasure to lead this group of fine men. There was minimal jabbing; which is unusual for a Money Ball attended workout. I guess with his partner in crime hiding in a dark closet slowly sipping a Crystal Pepsi and licking his wounds from Sunday; he wasn’t feeling up to it. Old McDonald ripped a page out of Jingles playbook, and evened the numbers out just before we started partner work. Well until Mad Dog made an Irish exit and left us with 7. Recalculating was putting in work; man that guy is like a fine wine; should really consider changing his name to Reincarnated. Dough Boy is continuously getting faster, and Foundation didn’t leave with 2 blood stains on his shirt which is always a positive.

Announcements: Almost none; then Hollywood slipped in the Bro Olympics on 2/24/18 at Weddington HS. Find the link in the playhouse to sign up.

 

SuperMonday at Matrix

After yesterday’s downpour, had to make some adjustments to the virtual weinke to avoid destroying the soccer fields.  Stayed mostly on terra firma this morning which worked out fine and kept the pax mostly dry.  10 of south charlottes finest resisted calling in sick following the superbowl and punched the clock ready to put in work at the Matrix.  After a moving disclaimer, this is what we did to shake out the cobwebs from last nights game.

run to lower lot for cot
SSH x20 IC
Diamond Merkin x20 IC
Imperial Walker x20 IC
Squat x20 IC
Wide Arm Merkin x20 IC

Run to top lot and Find a Partner (picked up the last two arrivals on the way)

P1 runs around carpool circle (~250 Meters)
P2 completes the following (10 pullup/10 knee raises 20 Triceps dips)
FLAPJACK FOR 3 ROUNTS – PLANK

Stay w partner and head to middle parking lot

1 Partner on Each Side (roughly 30 parking spaces between one another)

Heading toward your Partner on the other side of the Lot – 1 Merkin – crawl foward – 2 Merkin crawl forward – meet in the middle around line 15 for 5 Handslap merkins

Jog to the track for Four Corners work

Lap 1 20 squats each corner / Plankaram

Lap 2 20 Carolina Dry Docks each corner / Plankarama

Lap 3 LBC at each corner / Plankaram

Lap 4 Wide Arm Merkins at each corner / Plankarama

Head to Center Lot
Heading toward your Partner on the other side of the Lot – 1 Squat – lunge walk forward – 2 Squat – lunge walk forward – meet in the middle around line 15

Head to Playground
P1 Wall sit with 30 Arm Raises
P2 Inlcine merkins on shacky benches x20
Three Rounds

Down to Lower lot for extended Plankarama
AYG to the Cars Purcell Rachel orange

Mary (Flutter x30, LBC x20, Freddy Merk x20, Side LBC rht x10, lft x10)
Times UP

Moleskin: Having only posted at #theMatrix one time over the past 4 years, honestly had to look up the launch point and make sure I had a google maps view of the AO. In my defense, I typically take Mondays off to give the body a bit of recovery. Turns out that Matrix is chalked full of bada$$’s as evident by the solid group of 10 that posted the morning after Superbowl sunday. Not a ton of chatter today, as my guess everyone was nursing a wee headache and a little less sleep than usual on a sunday eve. Tried to keep things moving with a focus on upper body. Hopefully everyone was able to get something positive out of this mornings 1st F. Strong work out there by all, the group pretty much stayed together for the majority of the workout. The AYG at the end had Purell, Rachel and Orangewhip out front pushing a blistering pace. Thank you for letting me lead.

Announcements: keep an eye out for Speedforneed races

Fletch

Box of wine named MVP of Super Bowl and a Happy Birthday to Crab Cake

5 of us didn’t let any super bowl parties keep us from The Big House this morning. Not even with an offensive explosion from a Box of Wine. In the end, we sweated out any remnants of food an alcohol; which is pretty extraordinary in 30-degree weather.

What we did:

  • Bad disclaimer given (cobains) and quick mosey to park loop. Indian run around loop for our warmup. Circle up for: SSH, IW, LSS. All a short 10 count cadence.
  • Circuit work between shelter 1 and 2:
    • 20 dips, derkins, and incline merkins at Shelter 1.
    • 10 box jumps at concrete squares, 10 more at benches
    • 20 knee ups, flutter, and LBC at Shelter 2.
    • Jog around loop.
  • Peoples Chair to catch breath. Here we held our arms out and did air presses with increased speed ~ 30 count.
  • Back to circuit work described above but up counts to 30; followed by another jog around loop.
  • Another round of Peoples Chair.
  • Last Circuit with count upped to 40 each exercise movement.
  • Short loop back to launch for 2 minutes of Mary – 40 x Dolly and 15 x Rosalita.

Moleskin/Observations:

  • Bad idea: drinking out of boxes of wine
  • Good Idea??? – posting this workout after drinking out of boxes of wine
  • Brilliant Idea – choosing the shortest part of the concrete squares to do box jumps.
  • Winner of all the above – Tool Bag. He also wins the award for the most entertaining.

Announcements:

  • It’s Speed for Need / running season starting back up.
    • Go Jen Go / Run Jen Run is the next Speed for Need event. 3/3/18 – register and talk with Frazier about pushing the Speed for Need chariot.
    • Richard Sheltra Memorial Run is another Speed for Need event. 4/28/18. Dumpster Fire is trying to work out a partnership with the Fire Dept. on the chariots (with whom Richard Sheltra was a part of and through his service lost his life).
    • Brolympics are 2/24/18 (why the winter?) If your disappointed that they are not having football throw and keg toss, you can help out with admin. Duties. There’s a pre-blast courtesy of Transporter with details.
    • F3 Dads has 2 events coming up: 3/17 for Charlotte Checkers and Camping at Cane Creek Park: 4/20-22. Go to F3 Dads on Slack for Details
    • Talk to me about serving at Church on the Street. It’s an incredibly humbling experience, and we are serving Christ as we serve our brothers and sisters.
    • Keep Private Benjamin in your prayers. He had surgery and is recovering.
    • Happy 48th Birthday to Crab Cake. Getting closer to #RESPECT

 

  • Thanks to Dumpster Fire for the great takeout and the opportunity to lead this morning.

 

A Stroll Down Memory Lane

7 PAX celebrated an Eagles victory by going to the Country Club and covering 5 miles at Blakovery. It was 5:15 on the dot when Bratwurst pulled into his parking spot, ran out if his car with headlamp in place, beckoning us towards our morning route.

THE THANG: Up Adrey Kell Rd towards Cerberus avoiding the large puddles, mud and breaks in the sidewalk. Make a right on Tom Short Rd and then left into the Country Club.  A quick left onto 3 Lakes Dr, right onto Congressional Club Drive, right onto Colonial Country Lane, right onto Lundin Links Ln, right onto Pine Valley Club Dr to Tom Short Rd.  Make a right and then back the way we came.  Finished up with a Paper Jam stretch session to the tranquil sounds of the Blakeney fountains.

MOLESKIN:

The nostalgia started early for me when I saw two of my old friends Madison and Turkey Leg . When I first started  F3 almost 3 years ago, The Matrix was part of my Monday morning routine.  Madison and Turkey Leg were regulars. I became very familiar with Turkey Leg’s back as he was always ahead of me.  The only time I came close to catching him is when he decided to include scaling the rock climbing wall at the main playground of The Matrix.  But this morning I finished ahead of him at Blakovery. Apparently Turkey Leg likes Chic-Fil-A and he is moved, albeit, compelled to stop there during a run.

But my stroll down memory lane did not end there. A fellow Tar Heel alum, Picasso, was kind enough to run with me this morning.  Our chat brought me right back to some memorable days (and nights) in the greatest college town in the country. Most of the time he is with the fast guys, but I think he may have celebrated enough the night before to slow him down to my pace.  Since he likes to paint maps, I thought he would enjoy this one from my Chapel Hill days: https://imgur.com/a/Tozzx

 

CPR training, here is the info: Date is 2/17. Sign up deadline is 2/10: https://docs.google.com/spreadsheets/d/1y25j_EZo_VeuzZOIsCw-wGJuw4PUu5lKvJqjgjclBOA/edit?usp=sharing

F3 Dads events in March (Checkers hockey game) and April (camping) check out F3 Dads channel for details.

Thank you for the takeout Bratwurt.

 

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