Awesome group at The Fishing Hole today. I brought a little something that looked like 50#’s of coke, but fortunately for these old hearts, only sand poured out.
Here’s what we did.
Circle up in parking lot (what no warm up? Um Frehley’s this is the warm up)
Line up single file
People’s chair shoulder to shoulder
Mosey across 51 past McD’s with sandbag
Line up facing lot, shoulder to shoulder plank
Mosey around to giant hill…name?
Triple Nickel Only managed three of these…
Indian run back left of HS to stairs / ramp entrance of school
Line up in plank
At benches – jump ups x10, derkins x10, dips x20
Leave the sandbag and mosey to parking deck stairs
Tater tot couldn’t stand being away from the sand bag so long so he lead mosey back to benches
At benches – jump ups x10, derkins x10, dips x20
Back to start (Tater Tot carried “his” new sand bag)
Circle up (wide) in plank – one person runs with the bag around the circle and back to his spot. Everyone else does various mary called by guys next to you. Repeat until all go.
The guys were mixed emotions when I brought over the sand bag. Mostly groans and tears. We started out a little rough. There seems to be a nationwide misunderstanding of the Indian run…and throw in a sand bag. Forget about it going well. The front of the line went the opposite direction that I wanted. We regrouped and were off.
EVERYONE got after it this morning. We crushed the Indian run on the third try LOL. That big hill is a beast, but she was crushed too. Hope everyone has a great Easter.
Thanks for the take out Tater Tot!
Keep Frehley’s dad Chip in your prayers.
Normally, I set all my workout clothes in the bathroom each evening. Last night, I mixed up my dress shirt with my workout shirt, so I just wore the t-shirt I wore to bed. It’s has a large I <3 JBR logo. JBR is an abbreviation for Jingle Bell Run. (Jingle Bell Run is the Arthritis Foundation’s signature 5k.) Today, Shrinkwrap theorized, it stood for I <3 Jelly Back Rubs. I weep for you Shrink Wrap.
Side straddle hops x 15 IC
Americans push-ups x 5 IC
Mountain Climbers x 10 IC
Peter Parkers x 10 IC
American push-ups x 4 IC
Parker Peters x 10 IC
American push-ups x 3 IC
Imperial Walkers x 10 IC
Uwharrie Bank Jr. Deck
Bottom of deck – donkey kicks x 10
Top of deck – hip slappers x 10
Repeat for 5 rounds
Sick Bears @ Piper Glen Animal Hospital
1 Heels-to-Heaven, bear crawl across the parking lot, 10 ‘Merican push-ups and run back to start
2 Heels-to-Heaven, bear crawl across the parking lot, 9 ‘Merican push-ups and run back to start
Repeat until 10 Heel-to-Heaven and 1 ‘Merican push-up
Moment for Mary
10 Sky humpers, 10 Chippy cross
9 Sky humpers, 9 Chippy cross
8 Sky humpers, 8 Chippy cross
7 Sky humpers, 7 Chippy cross
6 Sky humpers, 6 Chippy cross
5 Sky humpers, 5 Chippy cross
Partner 1, 3 burpees
Partner 2 takes off
P1 tags P2
P2 does 3 burpees
Repeat until you return to home base
Finish Strong – Hill Repeats
Run Cinema Hill until time runs out, the last one together.
Things I wanted to accomplish today:
Provide a challenging workout without high mileage. Check!
Travel to less used territory. Check!
Point out Shrinkwraps warped brain. Check!
Props to Morning After, Teddy & Tagalong for the extra efforts this morning. Strong morning fellas!
Great to see my boxing bestie Chipotle, let’s get those mittens on soon! #FightClub!
Shrinkwrap, Brisket, Blackbeard and Uncle Rico all pushed through, especially the bear crawls and hill repeats.
Mary Kay & Billy Goat are thriving as site Qs. Always a pleasure to lead.
Tclaps to Morning After for earning a recognition as a member of the 40 under 40 Charlotte. He’s proof that you don’t need to be brash and boastful to be a strong leader.
In honor of YHC’s first Post-Baby Q, the PAX did a little partner work.
Started with the regulars:
Partner catch me if you can out to the Gazebo… Once at the Gazebo get with a partner:
Partner catch me if you can out to the front of the church… Once at the Church get with a partner:
Partner catch me if you can around the church to the stairs… once at the stairs get with a partner:
Repeat till each partner runs stairs 5 times.
5 minutes of mary
Repeat stairs but hold blank instead of deadlifts.
Great workout … love getting out to skunk work and some good ole’ farmer carry always leaves my forearms screaming. Circled up at the end and got some great advice on parenting, although the majority revolved around the “recovery period” I’ll leave it there.
**newsflash, no regerts M is getting ready to open a bake shop called made well on Monroe Rd.
No, this isn’t one of those Math Riddles on Facebook to get you to remember the Order of Operations (Please Excuse My Dear Aunt Sally) and solve the math problem above, it’s the PreBlast for Pursuit.
Recall Tuck’s PreBlast schedule for a Lower Lactacte Threshold (and burning more calories than Floater workout):
Tomorrow is Thursday, March 29th, so we have a schedule for:
After warmups, YHC asked everyone in a circle to partner up with the person to your right. Think about that for a minute…I obviously didn’t. Anyway, after a stumble at the start, we did manage to partner up for most of the workout and ran just over 2.3 miles mostly at the Murderhorn and the top parking lot with the shed cover and pull-up bars.
Warmup: Mosey from launch around the parking lot in front of movie theatre and back to the side lot in front of the grass hill. 5 burpees + SSH x 15, 4 burpees + Hillbillies x 15; 3 burpees + Squats x 15 + 2 burpees + Mountain Climbers x 15, then 1 burpee.
Station 1: Partnered at bottom of grass Hill. Parter 1 stays in plank while partner 2 runs the grass hill with 5 jump squats and returns to bottom of hill for 10 hand slap merkins. Partners flap jack. Repeat 3 times for each partner. Mosey to Murderhorn.
Station 2: Mosey to the first right near top of Murderhorn to run the loop. Partners run opposite directions and meet in the middle for 10 hand slap merkins. Return to top. Mosey down Murderhorn and up to parking lot on left.
Station 3: Partners split and flap jack between the picnic tables for 2 exercises and the pull-up bars. 3 sets of incline merkins (15 reps) + dips (15 reps) and then cross over between sets to pullups (10 reps). Between each of the 3 sets, partners meet in the middle for 20 LBC (6 sets total). Mosey to rock pile.
Station 4: At rock pile, gathered lifting rocks for 4 sets of 15 reps each. 1-Squat/curl/press, 2-Good-mornings, 3-tricep press, 4-bicep curl. Mosey to bottom of Murderhorn.
Station 5: Run up Murderhorn stopping at each light post on right (3 total) for Merkins x 10 – wide-arm, diamonds, regular. Mosey back to movie theatre wall.
Station 6: On the wall preacher sit for 30 seconds, balls to wall for 30 seconds, then scale down into a plank for 10 slow 3-count merkins. finshed with some Mary on the curb – 15 knee-ups, 15-H to H, and Protractor for 1 minute.
Growing up there were two boards in my life that I feared: my parents’ board and my grandmother’s board. Unfortunately, both of these were used frequently upon my backside. This form of discipline gave me a healthy respect for right and wrong and my parents and grandmother. The board was definitely not “spared.” The board has had a similar effect on the PAX, I am finding. It is both feared and respected. It has caused some to curse, but for most… it has been received as healthy discipline. What doesn’t kill you makes you stronger – right?
A weak disclaimer was given and we were off for a mosey around to the front entrance of South Charlotte Middle School where we found “the board.”
No time for the usual… so we headed straight to the menu of pain.
Instructions: Do #1 and run a lap. Upon return, do #1 and #2 and run a lap and so on and so forth all the way through #12 and then run a lap…
We made it all the way through. We started over and made it back up to 5 before moseying back to the COT.
I think it was safe to say we were all spanked by the board! Header, Busch and Puddin did a great job getting to know Nair and making him feel at home. Dollywood was working off some inner tension and was setting the bar high. Some great laughter today from the all-star cast. I must say that Dolly is catching the brunt of the post baby “no fly zone” comments. Busch’s “chunky” comment almost made me hurl.
On the high road, awesome to hear some of Nair’s story. He’s a sharp cyber security guy who went to Montreat and he and the M have one on the way.
Thanks to Busch for the challenging take out!
[Disclaimer: My phone erased (or never recorded) the Name-o-rama. Please don’t take offense if I left your name off]
On a beautiful spring morning, 11 pax gathered to celebrate Duke’s ouster from the NCAA tournament (or maybe that was just me). The festivities included running interrupted by occasional non-running activities.
Today’s Q also taught me an important lesson… apparently, leg lifts are not a hit. While assembling my Weinke, I threw some leg lifts (Jane Fondas) in there. Not the most common F3 workout, but seemed like a good way to work the glutes. However, from the reaction I got you’d think I proposed that we buy a case of Zima and have a Gilmore Girls marathon. There was general discontent and one person asked if we were going to have women join the workouts. Apparently, Jane Fonda and her headband have tarnished a perfectly normal leg workout. Duly noted…
In future Q’s, I will strive for manlier exercises. Alligator wrestling and chainsaw fights are not off the table. Neither is Cartman-style Roshambo.
Anyways, the thang…
Lap around the building, followed by
Mosey across street to gov’t building.
Mosey to wall
Mosey back to picnic shelter. Stay with your partner
Mosey to wall
Balls to the Wall
Find spot on wall and do People’s Chair
Mosey to soccer field
Mosey to parking lot
Plank position / plank walk between parking lot lines
On your 6
Thanks for a great workout today, gents!
With our lead goat Slim Fast indisposed, a call was made to the Q bullpen to ride herd on our beloved goats on this not-quite spring morning. The bullpen must have been pretty sparse as YHC got the call. Slim Fast claims to have been running on a 4-man team in the Palmetto Relay. That would mean each team member would run in the vicinity of 50 miles (or nearly 2 marathons) in about 32 or so hours. Obviously that’s crazy; no one would voluntarily do that. Maybe if a Russian infantry division was chasing them… or IRS agents. But nobody would do that ‘for fun’. Would they? Do you know Slim Fast?
Proper disclaimer given, at 0515 the herd set off on a warm up run down Wood Fox to the Stop sign at Rounding Run and back. Regathering on Strawberry the normal dynamic stretching regimen was executed: walking on toes straight, in and out, walking on heels straight, in and out, honey-bee skips, high knees and butt kickers.
Gathering on the speed bump at the base of Mount Strawberry the devilishly simple Weinke was revealed: 30-30-30-1’s. I think the proper cycle is 30-30-1’s but with our leader jogging lazily on flat/mild downhill legs, we were going to go all-out with uphill intervals. Thirty seconds up Mount Strawberry at I-pace, recover down to the start line. When everyone was back, immediately do another 30 seconds uphill at I-pace and recover back down. I presume you know where this is going at this point. One more cycle of 30 seconds and then the glorious 1 minute interval uphill at I-pace and recover back down. That constitutes one complete cycle. Two more complete cycles were finished. A nice cool down run down and back up Strawberry followed by stretching back at SMMS. Done.
Great effort by everyone today; especially Chin Music who appeared to be the pacesetter throughout. Great to see Daisy and Jello out hoofing around with us. The core MG were out in force: The Mouth teamed up with Sensei, the Bobbsey Twins Lois and Tweetsie; Retread, Pele and Gullah were strong as ever. And Costanza has now run MG enough times that he is auto-commit to the BRR this fall. Congrats Costanza!
The goal with these intervals is push hard and then get back to about the same spot on each iteration. It gets continually more difficult after each successive iteration. The PAX engaged in some #mumblechatter because Q had all the running uphill and recovering downhill whereas Slim Fast usually reverses it towards the end. Other #mumblechatter was heard about ‘only’ having a couple of 10-counts. Whatever; no slacking off just because we have a substitute today. Embrace the Suck. Q’s Garmin logged 4.2 mile with no pre-run.
I appreciate the opportunity to lead these awesome men. They never fail to encourage me and make me laugh no matter how miserable/tough the conditions or the running.
16 PAX showed up at Flash to cheer on the victory of Michigan over Florida State. At Commitment, Bottle Cap found joy in the fact that Kentucky made a quick exit on an easy path to the final four. However, the celebration was short as Michigan grasped the win from Florida St. In honor of ” The Victor”, we all showed up for a great workout. Given the Clydesdale leadership and my recent trip to Taiwan and Korea, there was a little less Flash and a little more Wolverine crawl.
Quote of the Day from Fusebox: “What Doughboy thinks he looks like during Bear Crawls”
What we really look like doing Bear Crawls
Down to Business:
I have never heard Goodfella complain about so many squats. I am glad the I found a workout that pushes him to the limit. Most suffered from the calf raises which continue to plague me today. I was saddened by the lack of Bottle Cap to share my Michigan shirt with along with why I root for Michigan. Longhorn was curious: My parents were devout Ohio State fans and as a kid, I would root for Michigan for fun.