AYE. Despite the fact that Flipper had a late night celebrating his wife’s birthday, he posted – but without the weight bags. YHC had to improvise. It hurt. Here’s what happened:
Mosey to the top of the parking deck
Down the stairs – do 20 of a chest exercise of your selection
Up the stairs – do 1 burpee
Down the ramp – do 20 of a leg exercise of your selection
Up the stairs – do 1 burpee
Do 20 of a core exercise of your selection
Repeat with ascending burpees at each round
Close out with about 5 minutes of Mary
Mosey back to the launch
YE OLDE MOLESKINE
1. This one hurt. Some folks got all the way through Round 9 (135 total burpees) while others got through Round 8. OW was hankering for extending time to finish out Round 10, but YHC squelched that idea. I know my limits. Kind of.
2. There was much complaining made by all, but no one could match the vociferousness of Gummy’s dissent. As usual. It’s really a miracle that he comes to WAMRAP at all – especially given that it is only his 3rd favorite Wednesday workout.
3. We all faced death as the construction workers flew up the parking deck and insisted on parking in their normal spots by backing into them. Anyway, we all feared for our lives but I don’t think anyone was run over.
4. Purell made a lot of noise on Slack but then didn’t post. That’s unlike him and we will excuse it…this time.
A bit late on the backblast, but didn’t want to fail to give the PAX credit for coming out, especially given the weather. Despite the massive amounts of rain we got overnight, there was a good let-up for most of the workout. The 60 degree weather also helped. I think I would have been by myself if it were colder…
2 sets each side with continuous movement to next exercise, rest between each set:
4 sets of:
Curl/Merkin Ladder: 2, 4, 6, 8, 10, 12 then back down. Finished up with 20 merkins.
Grateful to Purell, Chin Music, and Bulldog for the company this morning. We threw some bells around and had some good chatter, too. Thanks as well to Voodoo for the invite to Q.
First there was Brangelina, then Kimye, Bennifer, TomKat and who could forget Billary. All good celebrity couples have a conjoined name. One expects no less from SOBLand’s premier and most popular AOs. Thus today, I declare a new power couple in the life of the F3 community. SwiftPipe. – Flipper says “I hereby swear I had no foreknowledge of said AO re-naming nor shall YHC commit to honoring said dubbing. Should SOB choose to enact vengeance upon he who so besmirched said AO’s good name, let the record say YHC abstained from the subject entirely.”
In other news, 32ish pax gathered to start a Tuesday morning off with the DRP. With a few pre-runners trickling in YHC disclaimed a fairly unruly group. Swift departs with a few Bagpipe pre-runners in tow down to Rushmore Drive. As Flipper peeled off to go meet the 5:30 bootcamp crew the attendees of Swift followed one Udder-ly terrific guy to the Bull Ring. – Flipper says “YHC was thoroughly amused by the chorus of ‘bye flipper” when peeling off at the bull ring to jaunt, nay sprint to the launch. Bagpipers were less amused by my less than early arrival, the Q search was almost at an end and a Qtiny brewing when I puffed in and weezed my way through a disclaimer. Crisis thus averted….”
Dynamic stretches of various shapes and sizes. Much lamenting for anything resembling a traditional bootcamp exercise. The soccer arms and soft hands were safe another day.
Yasso 800’s – YHC asked the pax to calculate a marathon pace of their choosing. We divided up into 3:00, 3:30, 4:00 and 4:15 pace groups. Run 800 at pace. Recover jog at pace. Repeato until 6:05ish. Ready, Set. Go! Several got to 7, most to 5 and a few to 4.
Mosey on back to the start for a quick round of Mary. Cause core is not a bore.
YHC arose early to provide a gear driven beat down, but at the last minute diverted to method which would provide more scenery, if mildly less brute force.Mosey down past the Wells Fargo ATM to circle up in the Courtyard-adjacent parking lot for COP
Mosey to the fork in the sidewalks near the fitness trail, divide in twain. Group 1 runs down for 10 pull ups and returns to plank while group 2 runs to the first patio for wall-tar-jai and the second wall for burpee jump ups, return to fork and flapjack. Upon return of group 1, group 2 runs again for wall tap sit ups and burpee jump ups, group 1 journeys to the trail again for pull ups and dips X10. Parallel Indian run back past the launch (don’t get run over) and pause at the traffic circle. Divide in Twain once more for a jaunt to the Duckworths lot and back while other group plank-jacks. Little bit o’ Mary (HTH & Low Slow Fluttah) Mosey to the bottom of the deck and split evenly yet once more for…Group 1 Balls to wall while group 2 stair suicides to 1, then 2, then 3… Flapjack. Group 1 heel tap peoples chair while group 2 suicides… until the actual time registers and Q calls an audible to return to base. Rejoin the sifters for…. Mary? Clearly Udder doesn’t know Swift is only a cardio thang but who cares. Out
Swift: There are some wicked fast dudes in F3, but we already knew that. About a month ago I offered up my services to play “rabbit” to the greyhounds. Bratwurst had a place for me and my fate was sealed. Thanks for putting up with my 20 year old memory of HS and College track workouts. I enjoyed the time with other runners as most of my runs occur in the afternoon solo. I will def be out for more running workouts as I know y’all can only help me to get stronger and faster. Until next time.
Bagpipe:YHC had never posted Bagpipe when Tagalong suggested a Q stop… sounded awesome to me. This crew is TOUGH. We covered almost 2.5 miles while working some oft disused muscles in our drive to get swole instead of swift. YHC will happily return in the near future to either dish, or be dished upon, as the PAX have absolutely 0 quit. Thanks to the site Qs for the opportunity, always a pleasure to visit our SOB brethren.
Announcements: Joe Davis – March 9th 2019
In the Pre-Polar Vortex dawn, 15 men gathered for Hawk’s Nest. Started off with a couple of comments that the Q’s hair was not up to its usual styling, so I had to dial up some extra pain. No messing with the hair.
Disclaimer given and off we mosey up to a grassy/dirty little patch of dirt for COP:
Imperial Walkers, Low Slow Lunges, Merkins, and Mountain Climbers.
Head back to top of parking lot hill thing. Triple Nickle – Speed bump at bottom – 5 elbow plank jacks. Top of hill – 5 burpees. Repeat 5 times.
LBC’s until the 6 finish.
Mosey over to and down bleachers to track and blank up. On my count – AYG 200 Meters. Go.
Mosey to the bridge for some peoples chair while we wait for Hammer (Who left to drop a hammer) to return. He never came to meet us. Suggest you stay away from the port-a-johns until next round of cleaning.
Head up to hot box. Plank for instructions.
Derkins, Dips, Donkey Kicks. 4 rounds. 40 reps of each, then 30, 20 and 10. Hammer finds us half way through.
Freddy Mercury and Heels to Heaven while we wait on the 6.
Back down to bridge/stone pile. Partner up. P1 does 10 reps of curls, OH Press and Good Mornings on repeat. P2 runs up to track and does full lap. Flapjack.
Run back across track and into parking lot. 5 Burpees, all out to launch point, 5 burpees.
Good group of regulars today. Pop Tarts back out in the line up. Semi Gloss was dressed for 40 below not 40 above. Brushback had some wheels around the track. Mermaid remains king of his own invention – the triple nickel. Hannibal was digging deep on the DDD. Puddin Pop looks comfortable lounging on a wall sit. Lots more good work out there that was too dark to see.
Thanks to Semi for the takeout.
Sign up for Joe Davis run
13 courageous Pax attended Fast Twitch today with YHC on Q. With the Q hearing of an apparent Preblast promising No Track work, a little fun was to be had for those expecting anything but track work today…
The workout was almost over before it began, as Q instructed runners to prepare for a 10K Track Time Trial. Several Pax, led by Purple Haze, shot a look of pure discomfort and almost bolted for the exit before Q let them in on the joke. After a big sigh of relief, we warmed up to United Faith, got in some dynamic stretching/strides, and learned about today’s actual plan…
Really enjoyed my 2nd Q at Fast Twitch, and perfect weather today. FT has developed into a very strong workout — great group of runners and guys that like to mix up some bootcamp style workouts too. I’ve traditionally kept hands off the ground while Qing run workouts, but changed it up some today.
Phase 1: The 6x 1 min repeats began as we entered Providence Planation leaving out of United Faith. The goal was to have more floating intervals — 1 minute hard “on”, and 1 minute of a more moderate paced “off”. But credit to the guys — it turned into more of a Very hard minute “on”, and an easier recovery “off” — fine by me.
Phase 2: After the repeats, a challenge was given to pair up into 6 teams of 2 to be the first to complete:
Solid effort all around, great seeing guys work together. And Congrats to Purell and Prohibition for being the 1st to complete it!
Phase 3: Longer interval on “BAD HOMBRES!” (Nice name Tolkien) — 0.6ish mile Strava segment down High Ridge Rd to stoplight at Providence Rd.
This one hurt a bit. Between chasing Purell, Valderrama keeping pace, and Polly, Turkey Leg, Astro and Purple Haze and other not too far behind – this one got competitive. All listed here got in top 10 overall of the segment! And props to One Eye and Prohibition for a sold strava segment result (Mr. Brady, Runstopper and others, get on Strava!)
Once we regrouped at the light, C/D up Providence hill to Latin, and the workout was complete, tired legs and all.
17 pax met up in the parking lot of Covenant Day School for this week’s edition of Skunk Works. While YHC has posted to SW a few times over the years, I tend to run on Tuesdays and save my swinging (of bells, of course) for Thursdays at Meathead. Enough backstory, let’s get down to business.
YHC led the pax through a full body warm up:
With Young Love in attendance, YHC quickly realized his potential legal liability and provided a thorough disclaimer for the group of veteran pax.
The Main Event:
Partner up by bell size. P1 takes both bells and overhead carries them to the lot below the hill. P2 does 5 hand release merkins and gives chase. Flapjack, with P2 overhead carrying the bells. Next is suitcase carry, then racked carry. Upon arrival, line up in the parking lot facing the hill.
Stacks (>=35# do more reps, >35# do fewer reps)
Circle the church, with 5 wide-arms at the first entrance, 10 wide-arms at the second entrance, 15 wide-arms at the third entrance, and 20 wide-arms at the fourth entrance.
Unstack the above circuit by starting with the 5 exercises and working your way back down to a single exercise. Burpees were replaced by merkins at some point and 20 LBCs IC was mixed in between sets at one point to allow the pax to get back together.
COT – Thanks to Drop Thrill for the takeout.
15 Men came out for my Q. When checking who was on Q yesterday I was surprised to find out it was actually me. Figured I may want to plan something. I did not prepare a Winkie but had a plan none the less. Although Posse may disagree. So lets roll.
Quick DCCS check
D: Disclaimer – Stay Safe C: Cell Phone Doughboy C: CPR S: Safty we are in a parking lot watch for cars!
Mosey again – This time out in front of chick-fil and then back to Hickory Tavern. A baseball bat was laying on the sidewalk not sure why looks like it may have been being used for more than baseballs.
Thanks to BlueScreen for Taking us out in Prayer.
I’m still confused as to why 22 seemingly respectable and rational men where waiting in the parking lot when I rolled in through the gloom this morning. Seemed like more people should have been spending the morning in a warm bed but what do I know?
Also, there were 22 of you, which is a lot, but only like 3.5 cars in the lot. That’s also confusing, DMZ
What no one realized when launching, including myself, is that we would need every last pax for our cameo appearance in the new promotional video for Carmel Pres. Upon arriving unannounced in the parking lot we discovered an abnormal level of activity for that particular hour on a Monday. Maybe just an ill conceived location for questionable activities? We were warm, so minimal COP needed. Rounding the building we discovered the a-talent housed in a veritable crowd of schmancy RVs. We tried pillaging the accompanying food truck, we just wanted to warm ourselves, and were served zero. Oh well, content with elevating the fitness level of whatever production was happening we performed a few more flybys amidst our rotating partner run/called sets. We finished with 11s, burpees and squats and then moseyed through launch for some more fun (wall sits, foot races and such). At the end of the day, we really were stars of the show.
Thanks to all 22 of you who posted, always a pleasure leading the DMZ crowd and coming out of newborn induced relative hiatus it was nice to take the helm. I had no phone this morning, so our movie credits will roll anonymously.
man in neon yellow shirt with beanie and gloves #1
Man in neon yellow shirt with beanie and gloves #2
man in neon orange shirt with beanie and gloves #1
man in black #s 1-19
man in tights #1
6 Climbed out of warm cars and into the gloom for:
Mosey down to 84 take a right and head to Blackstone neighborhood’s playground. It was here that we paired up into three groups. Partner 1 ran back to the parking lot and did 10 burpees while partner 2 put his feet in the swings and did donkey kicks until partner 1 returned. Repeato
Mosey back to Novant Health parking lot for a burpee squat ladder – 10 to 1.
Mosey back to Hickory Tavern where a board of pain had been planted earlier.
10 merkins – run a lap
10 heels to heaven – run a lap
10 heels to heaven
10 lunges – run a lap
10 heels to heaven
10 LBC’s – run a lap
10 heels to heaven
10 Carolina Dry Docks– run a lap
Return to launch for some mary… 10 dolly’s and we were done!
Mole: A couple of weeks back we were down in the front parking lot at Brooklyn Pizza when a grease truck came to change out the grease at Hickory Tavern. The smell was so bad we had to evacuate. Unfortunately, the smell returned this morning, but it was eking from Transporter’s donkey. Goodfella is a machine and cranks everything out faster than anyone else. Transporter was setting the pace all morning, which was bad for us! Colonel Admiral Akbar was enjoying his new name and Shopdog never stops. Shopdog brought the leadership this morning in QSource as he taught us to lead from influence, overcoming failure, and learning obedience!
11 pax locked horns with a burpee mile and then awkwardly locked eyes with one another with a workout filled with all kinds of special little treats. See below:
It was chilly so the DiCCS was a bit shorter than normal. Put it away, started the clock, and off we went.
Hot Lap/SSH/Hamstring Stretch/Jimmy Dugan/Merkins
Modified Burpee Mile: Pole to Pole on the path towards
Transporter’s Banjo’s Office is exactly .25 miles. So…we did a burpee mile. 7 burpees up top/7 in middle/7 at end/7 middle/7 top/7 middle/7 bottom/1 back at the top. Recalculating and Zin got in some extra work by doing 7 again back at the top. Worked out okay as Recalc still owed his 51 burpees from last Friday. Air Drop owned this portion of the work out with a really strong push from the rest of the crew.
Over to the most forgotten alcove we used to use all the time for a new little thing I called “Ski School”. YHC has a ski trip coming up. Need those strong quads to handle the steeps of the Wasatch Range. So, we did a little isolated muscle group leg work. Half of pax on one wall and the other half opposite. Awkward eye contact required.
1 minute wall sit
It was during this wall sit a discussion broke out regarding when the last time someone defecated in their pants. Zin claimed a 9 year clean streak, Air Drop said his last “oops, I s#it my pants” moment came during one of his first training sessions in the military. When you gotta go, you gotta go. A shart is one thing, but a full on escape is a horse of a different color. You really push and keep going. And because of that admission and your pride surrounding it, Zinfandel and I are proud to make you an Honorary Site Q of Floater #87. Oh yeah, back to ski school. It went like this:
50 pulse squats
25 Bobby Hurley’s
50 pulse squats
1 minute wall sit
Jump Squat competition. Losers plank until contest concludes and winner avoids 25 additional pulse squats. Air Drop kept his pants clean and won this one as well.
Mosey to front of school. Posse knew what was coming as soon as I told Doughboy he’d like it. A little “Dock Webb”.
1 Dry Dock and 4 Bear Crawls. 2/8, 3/12, etc…up to 10/40. YHC needed a brief pause at 7. Zinfandel aka Running Bear aka Trash Panda Extraordinaire was at least 40 body lengths ahead of the rest of us growling “Let’s get this over with”. We did 7 and then 8. YHC was toast. Thankfully, a Foley van drove right down our path forcing us out of the way. Mini break over, finish up the 10/40. Jog back to COT. Mary.
Hammers/Muffin Crunchers (side sit ups)/Flutters/LBCs and done
Today was fun. YHC hopes the pax enjoyed the workout. It’s really cool to do something a little different and have everybody buy into it. Not sure of today’s mileage total, but I can’t imagine it was much north of 2. Regardless, I hope it was well worth the hour(s) of sleep you traded it for.
Chainsaw and Draper did an outstanding job. Posse pushed it like always. Jingles more than held his own on the Jump Squat challenge. Kudos to you man, those bells were jingling indeed. Speaking of that portion of the workout, Wedding Singer was my staring partner. I learned two things. One, he’s a wall sit master, and 2, he crushed me at the awkward eye contact/staring contest. If you think you can beat him, think again. Doughboy didn’t comment on the bear crawls. That was my way of paying you back for all yours!!! Recalc’s got that “More Mature” Man Strength. With each passing year, he gets faster and faster. Shout out to Zin for his personal transformation. You sir, are a testament to what a man can do if he puts his mind to it and leaves it all out there in the gloom. Rockwell had the line of the day. “Recalc, it’s like you were 49 for 2 years and 50 for 6 months.” We all kinda thought the same thing, Rockwell. Oh, and Air Drop…keep showing up man. Love having a rabbit out front like that. I’ll catch you next time!
Have a great day all.
Joe Davis March 9th- See Posse
Mark This Moment Daddy Daughter Dance March 1st- See Fuse