Dads Camp & Pop Tarts Make a Miserable Monday
8 PAX launched from the fountains at Blakeney Shopping Center while another joined us about half way thru. All started their Monday off with a dose of #Blakovery.
THE THANG: Flat Branch Route. See it here:
Stretching by Paper Jam followed.
MOLESKIN:
After a weekend of keeping up with Paper Clip at F3 Dads camp, eating a box of Smores Pop Tarts (yes they are that good) and a bunch of other crap, I knew that Monday was going to be rough. It was miserable. But I made it.
Three predictions made Sunday night all came true. We would run 5 miles. I would be there early. Bratwurst would be late. This time he had to find us.
Tomorrow the hills of Swift and Fast Twitch beckon the runners.
See you on Tuesday.
8/14 Fast Twitch Pre-Blast
Since I rarely, if ever, venture over to Fast Twitch (co-site Q at Skunkworks), I spent some time on Saturday doing some reconnaissance work. One lesson learned is that when you’re mapping a running route, you are best served to do it from either a computer or vehicle. Otherwise, you may end up running MUCH further than anticipated! That being said, I’m looking forward to my BRR-friendly VQ on Tuesday.
I’d like for all the FT regulars and BRR trainees to use Tuesday morning as a chance to show off your skills! We will have a 4, 5, and 6 mile option and I’m recommending that you run it as close to race pace as possible. It’ll be a good test, but not so much that you can’t post a solid time.
Everyone will do a warm-up jog up Providence Rd to Raintree Rd, then over to the intersection of Four Mile Creek.
Below are the race options:
4 miler— South on Four Mile Creek, left on Fairway Ridge (1st time you come to it), right on Four Mile Creek, right on Whitehorn, end at intersection of Raintree Rd.
5 miler— Same as 4 mile course, but continue by turning left on Raintree Rd and going back to the intersection of Four Mile Creek, right on Four Mile Creek to bottom of hill at apartments, then back to intersection of Raintree Rd and Whitehorn.
6 miler— Same as 4 mile course, then continue by making a left on Raintree Rd., another left on Four Mile Creek (same as initial start), left on Whitehorn, then finish at intersection of Raintree Rd.
Upon completion of your chosen course, mosey back to launch via Raintree Rd and Providence Rd and complete the following exercises (time permitting):
5 sets of 20 x 30 x 40 — merkins, squats, LBCs.
Looking forward to trying to keep up with you horses! See you in the gloom…
Hairspray with some ET and FAA
E.T returned using his special powers brining 2 FNG’s to the Valley. Boom!
Here is what we did:
– Cruise to Greenway
– 30 x sidestraddle hops
– 20 squats
– 10 merkins
– 20 mountain climbers
-10 windmills
– 10 imperial walkers
– 10 burpees OYO
Run 1/2 mile along Greenway
3 rounds
20 lbc
5 balls to wall
20 jump ups
when passing partner to 10 hand slap merkins
Run 1/4 mile to BurnMill Hill
Partner up for partner carries
Indian run back to school
20 dolly’s
20 rosalitas
COT
THE MOLESKIN: A solid 8 or 9 seems to be the average at THE Valley these days, we will take it. Strong core group with even better fellowship and Coffateria afterwards. Really nice to welcome FNG’s hairspray and FAA to the group and bring them into the nation right with Shovel flag and mission statement. And for good measure we through a disclaimer in there right before the partner carriers.
Peace on your week fellas. Always a pleasure to Q. Hope everyone had fun at F3 Dads camp!
GOP
This May Be A Bad Idea
14 men gathered this morning to get a little better.
The Thang
After a brief disclaimer, we headed to the fake grassy knoll for COP. COP consisted of 15 x Imperial Walkers, 15 x Plank Jacks, 15 x Low Slow Squats, 15 x Mountain Climbers, and 15 x Merkins. All in cadence. Next we would mosey off campus, across 51, and made our way to the bottom of LC in Five Knolls where YHC’s car was waiting with goodies. Pop the trunk and bring out 4 fire hoses. We broke into teams on each fire hose. We would do 7s as a team dragging the hose up and down the hill with Jump Squats at the top and Merkins at the bottom. In case anyone not there is reading this, it sucked. Bad. When done, we rolled up the hoses and put them back in the car. We did a little Mary before heading back. Mosey over to the rock pile near the baseball field. Grab a lifting rock and bring it to the light post in the middle of one of the parking lots. YHC had 5 cones set up for a starfish. We only had time for one full starfish. We did Lunges at the ends and Louganis with the rock in the center. When that was finished we did 20 Flutter Presses in cadence, and then returned the rocks. Mosey back to the launch. There was 1 minute remaining so we held plank. Done.
Naked Moleskin
Great work today men. Thanks for playing along with YHC’s seemingly crazy idea. The Rock Zero checkboxes were checked. Most had at least 4 miles today. There was teamwork and a few heavy things were involved. So there you go. Thanks to Flipper for the take out and to Marlin for the ride back to the car.
Announcements
BRR team upnover is looking for a runner. Contact Flipper is you are so inclined.
The beer run (not to be confused with the beer mile) is next weekend. See #beerrun Slack channel.
Rea Farms
11 pioneers gathered at Cerberus and explored a ginormous mixed-use development. No, not Waverly. Rea Farms bruh!
Thang
Cross Providence Rd. and mosey to road between the old Harris Teeter and the new Harris Teeter for some COP betwixt the ‘Teets.
- SSH x 20 IC
- IW x 20 IC
- MC x 20 IC
- Plank Jack x 20 IC
Mosey to a wall next to the new Harris Teeter parking lot for 10 Bulgarian split squats (each leg) and 20 hip slappers w/ feet on the wall OYO.
Mosey to what I’m just going to call Central Park… a large (easily 100 yards) rectangle-shaped plot of grass in the middle of Rea Farms, bordered by saplings and light posts. It is PERFECT for all kinds of F3 shenanigans. Such as:
- Partner up. Partner 1 bear crawls across the Park (sideline to sideline if you will) and runs backwards to the start while partner 2 performs squats. Flapjack.
- Partner 1 craw walks across the Park and runs backwards to the start while partner 2 performs American hammers. Flapjack.
- Partner 1 broad jumps across the Park and runs backwards to the start while partner 2 performs Makhtar N’Diayes. Flapjack.
- PAX line up and lunge walk roughly 50 yards to middle of Central Park.
- Suicides to 7 saplings bordering the Park, starting w/ 2 jump squats at each sapling and increasing by 2 at each subsequent tree, up to 14
Mosey to Golf Links Dr. (where Lifetime Fitness is). Head East back towards Waverly, stopping at each tree for 2 burpees. There were 32 or 33 trees, good for 64 or 66 burpees.
Cross Providence Rd. and head to the little park in Waverly behind Ted’s Montana Grill and Carolina Ale House. Grab some wall.
- 10 derkins OYO
- 10 incline merkins OYO
- 10 dips OYO
- 20 flutter IC (sitting on wall)
- 10 in-and-outs IC (sitting on wall)
Moleskine
This was my first Q in 6 months due to injury and rehab. It felt great to lead again. It was fun exploring Rea Farms for the first time. It is starting to take shape and has at least two fantastic bootcamp features: the large football field-sized patch of grass described above and the new Harris Teeter parking lot that is huge and lit up like a Christmas tree. But be warned: crossing Providence Rd. is not for the faint of heart, and not recommended until the crossing signals are up and running. It was dicey to say the least, especially on the way back when traffic had picked up. It was a strong group of PAX out there today. We stayed pretty close together throughout. Good work, men. And thanks for the invite, Argonaut.
Announcements
- Dredd is Q-ing Cerberus next week (8/17). The Brave is converging there. Don’t miss it.
- CLT Craft Course II is Sat, 8/18. 4 mile fun run in Southend, stopping at ~6 breweries. Launching from Unknown Brewing at noon. Contact Tuck for more info.
- Consider participating in the Hope Challenge. During COT, share a struggle you were able to overcome to instill hope in others that may be suffering silently. PreBlast
- Per Prohibition, keep Charlotte Robson and her family in your prayers. She is a SCLT 2-year old suffering from an incurable neurological disease There is a gofundme. Reach out to Prohibition for more information.
Bro Gym is Back!
18 of Charlotte’s finest joined together for a Friday fun day workout bringing back the old family favorite – The Bro Gym!
THE THANG
Jog to parking lot for a warm up and partner up:
Partner 1 sprints a lap – Partner 2 jump squats. 10 hand slap merkins and flapjack x 2.
Partner 1 sprints a lap – Partner 2 sister mary Catherine’s or alt lunges and flapjack x 2.
Mosey to bro gym area – 45 secs on and 15 off. Various exercises with equipment.
Medicine ball merkin circle.
Mary
COT
YE OLDE NAKED MOLESKINE
Today was the day to bring back the Bro Gym. In that little shed if you can get past the dust and the cobwebs and the smell of cat (hopefully) urine there is a treasure trove of fitness equipment. Stretchy bands with handles, medicine balls, shot puts, rusty weight bars and even an old wind bike all of which are ideal for putting together a fun Friday workout. Mix that with some Eminem, the headlights of a Hyandai Sonata, and 18 sweaty men you have a pretty intimidating looking group.
It began with a partner warm up which involved a little touching but not the Joker kind! Hand slap merkins then lead into partner burpees with a double high five or partner chest bump whatever the preference. The size of your partner helped decide on that one as pax like Turkey Leg and myself may have bumped into something less appealing than the chest of a middle aged man. Coordination was a huge factor on this one and some modified and I don’t blame them!
Nightcourt looked a little spent today within the first 11 minutes of the workout as he said he was on the verge of losing his breakfast. Witch Dr enjoyed leading the springs thanks to Rhapsody and Cage decided to go against the flow and run the opposite way to the rest of the group! Rachel and Purell were cruising after a 3 mile pre run where they came back hardly sweating!
Have a great weekend. Thanks for the privilege of leading.
Cheers,
BD
Burpee Pong
What better way to spend a rainy dreary morning, Burpee Pong!
I’ve been working more hours than I should have and was unsure till late Thursday afternoon if I could make it this Friday. Which means I had nothing planned. But inspiration struck when I was walking in through the garage and spotted a Home Depot 5-gal Homer bucket. And the golf ball?? Well lets just say I’ve never played a round of golf that didn’t involve a windmill. But I have a cat that loves chasing golf balls around the house. Thanks Moose!
COP:
Slow mosey to the end of the parking lot;
SSH x 20
Imperical Walkers x 20
Merkins – Down / up then extend right arm and left leg out, hold for a 4 count, repeat with opposite limbs.
Arm Circles and some Shoulder Stretches
And the rain started, just in time to seek shelter under the awning at the school entrance.
THE THANG (“thang”?, is that really a thing?):
Round One
KB Merkins – Curls – Lawmowers – 2 Handed KB Swings – Overhead Tricep Ext. – Upright Rows
The Timer was a KB Bear Crawl up and back the length on the entryway to the middle school.
At the end of the KB Bear Crawl, the timer gets one shot to place the golf ball into the bucket from about 15-16 feet away. A miss equals 3 burpees for everyone. In, and then a bounce out of the bucket, equals 5 burpees for everyone.
Round Two
Reverse Crunch – Flutter Press – American Hammer – Kettlebell Crunch – Overhead Press – 1 Handed KB Swings
The Timer was a lungewalk, passing the KB under your legs each stride. With another attempt at the bucket.
COT:
Prayers and thanks for Glass Joe’s wife’s recovery. Prayers for Bullwinkle’s Mom’s upcoming surgery.
MOLESKINE
Burpee Pong Score was:
e-Harmony 2/2
Woody 2/2
Bullwinkle 1/2
Snookie In & Out (5 Burpees for all)
With the rain, we were at the right location with overhead cover, but it didn’t matter much, since we were all soaked through with sweat. The playlist was a little Rush heavy, but snuck in some VH w/ Sammy and me and Bullwinkle had a discussion about which version of VH was better. Though nobody mentioned the VH version with the dude from Extreme, understandably so.
Snookie and Hoffa were off in 2 wheeled BMW land, discussing past and present scooters and what Beemer NP, the drummer from Rush rides.
Hair Band & Crypto were ensconced in a Go-Ruck fortress while slinging bells around. I think HB found a new victim for the next Go-Ruck.
That’s all I have, I mean, can remember.
An honor to lead and share the gloom with you guys!
PS, I did try to sink the golf ball in the bucket several times the night before and didn’t nail it once, not once! Guess the 2/2 was the Q-drenaline…
A Starfish has how many points?
Editor’s Note: Lois posting on behalf of Bernie, who did an outstanding job on his VQ.
13 PAX showed up at Peak this morning for YHC’s VQ. It’s only been a few months since I first posted with F3, but I have enjoyed every minute of it. The fellowship, banter and accountability have been what keep me coming back. Anyway, enough with the mushy stuff, let’s get down to it.
Brief disclaimer and we were off.
COP
- SSHs IC X 25
- Imperial Walker IC X 20
- Windmill IC X 14 (this one really threw the PAX off, and myself for that matter)
The Thang
Mosey over to the bus lot for a round of Starfish workouts. There was discussion as to how many points a Starfish has, some thought 4, some 6. One week at Peak we did a 4 corner starfish, which really had me scratching my head. After my pre-Q research it was confirmed that there were in fact 5 points on a Starfish. As a side note from my research, did you know they make Starfish Sushi? Disgusting…
Anyways, the 5 points of the Starfish were as follows:
- 20 Derkins
- 20 Merkins
- 20 Diamond Merkins
- 20 Wide Arm Merkins
- 20 Carolina Dry Docks
Every time the PAX were in the middle there were 30 LBCs, that’s 180 for those counting at home (we started in the middle).
Plank for the six.
There was some confusion as to where the middle of the parking lot actually was, so Smokey lent us his hat with the Power T on it as a marker. I think this was also the first time I had ever seen Smokey workout without something on his dome.
Lap around the track to come back to the middle for another round of Starfish, but opted for legs this time.
- 15 Peter Parkers
- 15 Lunges per leg
- 15 Sister Mary Catherines
- 15 Bomb Jacks
- 15 Jump Squats
15 Flutter Kicks per leg in the middle.
Editor’s note: Lois again … I did 20 flutters in the middle. What the what?
YHC was initially worried about time management and was unsure if we would be able to get a few other things in. The PAX blew through the above exercises and left us with plenty of time for the other things on the Weinke.
The great news was we had time for some Jack Webbs, the bad news was I don’t really like Jack Webbs. But in sticking to the plan we rolled with it. There was a little banter from Sensei encouraging the Q “to not modify as needed”, so we all pushed through.
- 1 Merkin – 4 Air Presses
- 2 Merkins – 8 AP
- 3 Merkins – 12 AP
- 4 Merkins – 16 AP
- 5 Merkins – 20 AP
- 4 Merkins – 16 AP
- 3 Merkins – 12 AP
- 2 Merkins – 8 AP
- 1 Merkin – 4 Air Presses
Glad that’s down, but I am sure somewhere down the road I will be better for it. There was cause for concern from Madoff and Sardine that I would call that we just roll around in the wet grass, but that just isn’t how we do things at Peak, and plus I had just dried out from last week’s soaking.
After finishing YHC realized we still had some time and I had been dying to use the newly painted lines in the parking lot for the suicide work so we did, however without a good start and stop line, this turned into PAX confusion … blame it on the VQ.
2 All you Got sprints before moseying back to Launch for some Mary.
- Rosalitas
- American Hammers
- Protractor
Moleskine
There wasn’t too much banter today, at least not much that I heard. Sensei did try to throw YHC off a time or two with counts, but YHC wasn’t too phased.
Sardine warned us about his upcoming Q and how he was going to rip our chests apart, too bad YHC will be on vacation then, but look forward to hearing about the massacre.
Thanks to Slim Fast on his brief but appreciated Q hijack during Jack Webbs.
Thank you all for the opportunity to lead and for continuing to put in the work and be out there every Thursday. It is certainly something that I look forward to doing each and every week!