Mosey around the parking lot and circle by cars (nice tight circle)
Mosey to far corner by bus entrance.
4 Corners around the the front of the school full length alternating 5 merkins and 5 BBS at each corner
End where we started and circle back for the 6.
Light poles to the end alternating 10 merkins and 10 Bobby Hurleys
Mosey to the corner of the parking lot for some more corners. Start with Tysons, run to the next corner and do a workout then run back. Hit every workout on the way to the next corner then back:
5 Tysons
10 H2H
15 Dry docks
20 Am. Hammers
25 LBCs
Recover for 6 to stay at the last corner instead of heading back.
A few more minutes? …. Bear Crawl to COT with 5 merkins between each island (15 merkins total? Not sure – I think I blacked out)
Thank you guys for letting me lead today for my Boot Camp VQ. Appreciate everyone giving a great push (we got 3+ miles and roasted shoulders) and we definitely earned those Thanksgiving calories this week!
Thank you for taking us out Mad Dog.
Prayers to Old McDonald, Mad Dog, and their families – they are going through some rough points and I know our brothers here are supporting them. There are others having a tough time so let’s make sure we always look to reach out and help, especially during the holidays we remember all we have to be thankful for.
Thanksgiving – Elon Park football game 7am, Lawson & Millbridge both have 5ks.
Dec. 7 – Effies at Briarcrest. BYOB, chips, snacks, no money needed.
Dec. 14 – Waxhaw cleanup, after commitment there is coffeteria at Crossroads in town, then cleanup after
Dec. 14 – Zin’s Holiday Beer Share – bring beer and have fun
Friday – Volunteer opportunity for Weddington playoff football game. With the relaunch of the Weddington site this is a good way to get back in their good graces. Time: from half hour before to half hour after game.
Diccs Given
.35 M Mosey into Marvin Creek, Left down Turkey Hunt Ct down to Cul De Sac. SSH IC, Jimmy Doogans, Moroccan Night Clubs IC, Merkins IC, Plank Jacks IC.
Mosey back up Turkey Hunt Ct towards Groves Edge, Left onto Groves Edge and Stop at Trail Entrance. At every house, alternate between 5 Bobby Hurleys and 5 Squats. Approximately 9 houses.
Mosey up to side of school by parking lot. Grab Some Wall. ‘Donkey Punch Web’ – 10 Mike Tyson’s, 20 Donkey Kicks, 9 Mike Tyson’s, 20 Donkey Kicks…all the way down to 6 Mike Tysons, 20 Donkey Kicks
Partner Up. 1 Partner at opposite end of parking lots lined up with cones, facing each other. Both Pax broad jump – burpee, repeat until partners meet up. 5 Hand Slap Merkins. Bear Crawl remaining distance to cones. Mosey around the island in opposite directions until partners meet up, 5 Hand Slap Merkins, Mosey back to parking lot cones starting point. Repeat 5X’s.
Circle Up, with Partners. 2 sets of partners run backwards around island. AMRAP of the following exercises until all runners are back. Once runners are back, 4 more pax run backwards, etc. Go until everyone has gone 2X.
V sit ups, LBC’s, American Hammers, Flutters, Bobby Hurley’s, something else I forgot
Grab some wall, complete Donkey Punch web, 5 Mike Tysons, 20 Donkey Kicks down to 1 Mike Tyson, 20 Donkey Kicks
Circle Back up w/ partners. 4 pax run backwards around island, the rest complete AMRAP of following exercises, switch exercises once running pax are in, next 4 run, etc.:
Merkins, Squats, Plank Jacks
Hot lap around Circle to COT.
Check other backblasts/group me for Friday AO start times and locations, I think 6:30am start times?
Elon Park football game, check slack for details on Thursday
Lawson and Millbridge have Turkey Trot 5K’s on Thanksgiving morning
One Start took us out – reach out to those alone or in need during this week.
5 PAX showed up on a cold as hell late November morning at Tweet & Meat. DIICS delivered and away we went.
Warm-up
The Thang
5-burpees
10-KB Merkins
15-KB Rows
20-KB goblet squats
-1st round we did together, repeat 2x more OYO
7’s on the Hill (Merkins at the bottom, Squats up top. Oh yeah, and you have to take your bell/bag with you!)
Finished off by “Climbing the Ladder”, KB Thrusters and Big Boy Situps 1-1, 2-2, 3-3, etc. until 10. Saved by the bell, didn’t have to go back down the Ladder.
Mary
Moleskine
6 PAX signed up for the minimum 4+ mile bootcamp even after some questionable intense marketing by YHC on GroupMe last night. Not a full length weinke was planned but YHC had some ideas of what was to come with the off-campus tour.
WARMUP
THANG
MOLESKINE
ANNOUNCEMENTS
THANKS TO MAD DOG FOR TAKING US OUT! HAPPY THANKSGIVING FELLAS. LET’S LIVE OUT THAT THANKFULNESS BY HELPING OTHERS AROUND US.
Dicc’s given Mosey around to front of middle school for warm up.
Warm up
20 x SSH
20 imperial walkers
Calf stretches
14 x Plank jacks
The Thang
Head over to the path behind the middle school for Paula Abdul’s. Run up 2 lights and complete 10 Bobby Hurley’s. Run back 1 light and complete 10 Speed skaters. Repeat up 2 back 1 all the way to transporters shed.
Since we are at transporters shed…let’s go ahead and knock out 10 mike Tysons.
Mosey over to high school parking lot for burpee ladder. Run across lot to island and complete 1 burpee, run back across lot to island and complete 2 burpees. Zig zag across parking lot increasing by 1 burpee at every island you pass. Ended up with 9 burpees at the last island. This one was a fan favorite.
Mosey to front of middle school. (stop and do some more mike Tysons on the way). At the front of the middle school complete 20 dips at the bench and then complete a half lap around the parking lot. Rinse and repeat x 3.
Take the long way back to COT around the back of the middle school. Stop and do a couple more Mike Tysons on the way. Back at COT just in time.
The Moleskin
Great job for all those that attended. thanks for pushing yourselves and allowing me to lead you.
Announcements:
Thanks Mad Dog for taking us out!!
Transporter- Damascus- Posse- Fuse – Swimmers-ShopDog- Chipotle- Akbar-
Dana- BigTuna- Smokey- Loafer
F3 Asylum – Monday 25th at 5:15am
Transporter- Damascus- Posse- Fuse – Swimmers-ShopDog- Chipotle- Akbar-
Dana- BigTuna- Smokey- Loafer
Run – around the parking lot to Novant Health
20 x SSH
10 x Merkins
Stretch the Legs
Run to the Target Circle for 10 Burpees
Target wall
Wall hands raises 25x
Run the sidewalk into the Wesley Oaks-neighborhood
10 Carolina Dry docks
Al Gores – 20 seconds
Run to the top of the hill
Every other light on the right
10 LBC
10 Merkins
10 Dry-dock
Mosey to the clubhouse
At the Clubhouse – cinder block surprise
15 curls
Run the lot
15 tri
Run the Lot
15 overhead
Run the Lot
15 wiehted burpees
Run the Lot
Run up to stop sign – 10 LBC
Run up hill to the stop sign as fast as you can- look out for the Dog going crazy
Plank for 20 seconds
Run back to site –
Every other light
10 LBC
10 Carolina Dry docks
10 Merkins
10 Dry docks
Target Parking Lot
LBC 10
Plank 30 seconds
Stretch those Legs again
Jailbreak back to Brooklyn 2 minutes left
LBC 10
Dolly’s 10
Burpees 10
Nice work to the entire group !
We put in 2.90 miles !
As I woke up this morning with the forecast calling for rain would I be completing a solo ruck or would other lunatics join me for an adventure.
Today 5 Pax from Waxhaw joined me on the virtual #forToby ruck in South Charlotte. For those that do not know Toby was part of F3 Cape Fear who took his life in early October. F3 Cape Fear started a fundraiser for his family and a ruck in Wrightsville Beach for this morning. Knowing we are all family in an attempt to raise awareness I put together a virtual ruck for this morning. The CDC states one person dies by suicide every 12 minutes in the US.
Today along the 12 miles in the gloom and pouring down rain we grew closer, told stories, and laughed. We learned wet bridges are slippery when wet and covered in leaves as well.
After about the 8 mile mark we arrived back at the trail head to Hickory Tavern. We lost 2 Pax and the rest kept moving to round out the 12 miles. Did I mention the rain, this was Forest Gump Rain, rain came down, from the left and right, then started coming up towards the end. We finished the ruck, headed to Hickory Tavern for some 2nd F and more stories.
Overall today was a great time considering the reason for the ruck. We all got to know each other a little more, some of which will be used in the future on The Playhouse when the time is right.
We all have our issues, no one is perfect. if you need to talk reach out to someone close to you. If you see someone struggling reach out, get out of your comfort zone have the talk and be there for him.
While enjoying my coffee on Friday morning, I got a text from Hops looking for a substi-Q so he could enjoy all that the SOB Holiday party had to offer. I checked the weather before agreeing to it – 52 and slight chance of rain. Alright, I’m in. Same forecast when I went to bed and even when I got up this morning – 40% chance of rain around 8:00. So I was a little surprised when I got outside and it was actively raining pretty hard. Surprisingly, 9 other guys showed up, equally fooled by the weather apps on their phones. It didn’t let up through the whole workout.
So we did some stuff. We started with 2 SSHs and ended 2 minutes early. See Geraldo for a refund.
Other notes:
– Purell pre-ran 6.5 miles. Insulting.
– The rain made Deep Dish’s hair a mess by the end. First time I’ve seen that.
– OT thought he had a good enough head start on one of the AYG runs, but Purell was just toying with him and blew by him with 50 yards left.
– It’s always good to have the Carlson twins there. Thanks to Slow Roll for making the drive down from up north.
– Runstopper’s post-workout vest was disturbing.