3 Men headed out to run in the woods.
Hazmat and Rubbermaid headed out first to do 10K
Hollywood started late passed completed the full 7.9 miles and was back moments after the others!
still no morning wood in categories no love!
Stealing from the Iron Pax Challenge, 14 men gave it their all today to the sounds of Rudy’s new bluetooth speaker (why was Counting Crows on your playlist?).
Warm-Up – Lap around Mount Chisled, SSH, Low Slow Sqauats, calf/leg stretches
The Thang – Find a cinder block and do 25 each of the following, followed by lap around Mount Chiseled.
Everyone got 2+ laps with Recalc and Rockwell in the lead. Lots of good work focusing on form and completing the reps across the board
Announcements – Site Q and Q schools coming up over next 2 weekends. Posse is the man for info on this. Continued TAP for Doc McStuffins on his surgery today
When we pulled up to the lot in the Microvan at 5:26am this morning and saw no one, IHOP asked me, “Are we late???” I said, “No, we’re early.” Never a doubt… 11 faithful compatriots promptly emerged for some fun in the nest. Reebok got a very directed half-hearted disclaimer, and we were off through the frosted wonderland of CharLatin…
When I asked who wanted the honor of taking us out, Astro and Revlon about went to fisticuffs over who got to say the closing prayer. Those Elevation guys really bring it… Life is Short. Pray Hard.
Thank you to Hopser for allowing me to lead this morning. It’s truly a pleasure.
Time intervals times deux.
We left the parking lot after a disclaimer of wear your headlamp and reflective device. Some of us had all of the required safety gear, some had none and others had none. We all own this stuff since we have gathered it through the years with relays so please start wearing it. We run on roads every day and it makes no sense to not wear what we have.
We did a warm up around the bull ring and then down Rushmore to the parking lot at the corner of Rushmore and Ballantyne Commons. Usual Brat exercises: heels, toes, butt kickers, high knees, B skips, and Zombie walks.
Mosey to the corner of Ballantyne Commons and Rushmore at the base of Nevis. Running up the right hand side towards Lancaster Hwy. Kept the same intervals as last week 2:1, 4:2, 6:3, 8:4, and 10:1. Cut that last one close but almost everyone got in. Ran up Nevis twice and then back into the Ballantyne Meadows neighborhood. Steep hills in there so we got a couple of laps in there before it was time for a CannonBall Run at the top of Nevis back to the AO. It was choose your own adventure at that point. Look up Gold Digger couple of 80s references in there.
Great work by all. Those hills are no joke and can make you want to puke. Saw no evidence of that today. Just good ole fashion hard work out of everyone. Don’t be afraid of hills. We love them and are good at running them.
I think my month, more like two weeks, as Q is over but I believe I get the privilege of leading again in Feb at some point.
Enjoy your day. Sorry if I left anyone out of the Pax list. All by memory.
We have had colder mornings and it was not raining so I consider this a great morning to be out in the #Gloom!
Disclaimer given and off we went with a #HairBandMile to loosen things up
Side Straddle Hops x 20
Low Slow Squats x 15
Imperial Walkers x 20
Time for the Alabama Slamma! Partner up!
P1 does 20 Merkins, P2 does 20 Squats, flapjack and go all the way to 1 and 1 for each.
The morning cobwebs were cluttering brains so the question was asked to clarify, by the 3rd time it seemed understood both would do 20 merkins and 20 squats then both would do 19/19 etc.
After about 3 rounds I realized it was taking too long so I threw out the audible that we would alternate even/odd from where I stopped us so for example P1 does 17 Merkins, P2 does 17 squats then P2 does 16 Merkins, P1 does 16 squats etc.
I then hear Lamont and Bonhoeffer yell out that is what they were doing. #Facepalm
Ok just keep going then.
Once done, some little baby and some big arm circles to loosen the arms and chest up some and let’s mosey.
Time for an oldie but goodie… The Starfish! (So old it is not in the Exicon like it used to be for some reason.)
Start with the center exercise, go to corner 1 and do exercise, back to center exercise, corner 2, back to center, etc. all the way around and finish with center exercise. (Plank work/core work in between each round.)
Because I am a merciful and gracious Q we will go backwards starting with Round 3 to give our chest/arms a break
Round 3 Core
Center: Rock Hoppers x 25
Corner 1: Rosalitas x 25
C2: Flutter x 25 just count right leg
C3: LBCs x 25
C4: Freddie Mercury x 25 count right leg
Round 2 Legs #PeoplePleaser after Alabama Slamma
Center: Jump Squats x 15
C1: Lunges x 20
C2: Mountain Climbers x 20 count right leg
C3: Monkey Humpers x 20
C4: Squats x 20
Round 1 Upper body #PeoplePlease again
Center: 5 Burpees
C1: Merkins x 15
C2: Carolina Dry Docks x 15
C3: Wide Arm Merkins x 15
C4: Diamond Merkins x 15
Mosey to picnic tables 20 step ups (20 times off the ground)/20 dips, 2 rounds
Head over to the wall for Peoples Chair + 50 air presses civilian count, recover
Back on the wall, 25 slow air presses in cadence, recover
6 Minutes of Mary (or 3)
Flutter x 25
Back Scratcher x 25 and I think something else but can’t remember.
Ye Olde Moleskine
Solid work by everyone this morning!
Not sure I have struggled to explain what should have been a simple exercise like the Alabama Slamma like that before, or you guys were just listening to slow and needed to keep up better.
We only clocked about 3/4 of a mile this morning but no doubt the heart rate was up for everyone.
Not sure about you guys but as someone that sits a lot at work, the first time I got up mid morning my legs reminded me about all the leg work. I’m sure the upper body stuff will get me later.
Pray for Madison’s daughter who is having an MRI on Friday.
Always an honor to lead, AYE!
DICCS given, big group today, let’s roll …
Warmed up with mosey headed to CHS parking lot, had to dodge a bus coming on our left, we detoured and circled back to get us on route.
I’m not creative, period. I dug into F3 Exicon’s to find one or two new exercise and I changed up the typical warm-up drill for something different …
After our warm-up mosey …
Now that fellow PAX was feeling satisfied and loose, your Q asked everyone’s 5K pace, by the reaction I got, few PAX do. YIKES! We shall have to remedy this in 2020. You can all do a 5K, time to sign up. My goal was to run “mile repeats” around the campus and run at your 5K pace or a little faster … Yeah I heard a little mumble chatter, but hey, your VO2 Max just improved … your welcome:)
Overall goal was to get some mileage in right??? C’mon it’s IGNITION!!!! With some exercises between laps to allow heart rate to come back down . How many laps? Good question, read on …
So the first 100 yds, Zin pointed out that we all must have the same 5k pace, because we were all together and boy were we mov’in! Especially Deadwood, he was leading the front of the pack. I gave it a little while and thought sure about half way he’d slow down, but nope, that dude kept on truck’in the entire mile. Had to be around a 6 min/mile. When we passed by the Flash group of course we all sped up to show off, I glanced at the watch, yeah 5:30 min/mile pace, is that wrong??? This may or may not have induced some dry heaving is some PAX (DW). I know my lap two suffered because of that stunt:) Freaking Gerber and Hollywood, geesh guys, talk about holding the Q accountable … you both suck are really strong runners. We all know Gerber is FAST, but you all should have seen him when he SPRINTED to the bathroom on that second lap, LOL! By the way, his third lap, seemed unfair since he was carrying a lighter load at this point. He ran off and left Hollywood and I.
After the first mile, we did exercises to allow heart rate to come down, things like Circle Burp, Merkins, Ab exercises. Then start w/ slow mosey for about 100 yds, building up to 5k pace for the next lap/mile around campus. Following each lap with more break exercises before setting out again. Ended up with 4 laps … due to Foundation.
Scores & Highlights
I got wordy above, so I will make this short …
A place to put your name: https://rebrand.ly/south_mountain_contact_list
What: Run/Hike 50K (or less) at South Mountains State Park in Connelly Springs
Route: The recommended “route” consists of 3 different loops (11.7 miles, 10 miles, 9.5 miles – details below) covering a total of ~5900 feet of elevation gain. Each loop starts and ends at the parking lot where someone’s pickup truck will have water and snacks (see below, bring a snack) for refueling before your next loop.
** If you don’t want to run 50K but still want to join in the fun, come run 1 or 2 of the loops. Or, come do your own darn thing since this is all just a suggested way to spend your morning. We have at least 1 HC to Ruck Loop 1 if that is more your style.
When: Saturday, February 22nd at 7:00 AM. Gates to the park open at 7. We will chat a little and then start running promptly at 0715.
Where: South Mountains State Park, High Shoals Parking Area (https://goo.gl/maps/DrA4wHzbuYrRdXE89)
Cutoff: There’s no official cutoff as this is not an official run but the guy with the pickup truck has to leave by 3:00 so if you’re not done by then the snacks/water will be gone. Otherwise, you are responsible for getting yourself home anyway so nothing else changes.
Who: PAX from wherever. This is going to be a fun day of running/hiking in the mountains with friends both new and old. Hope to see you there.
Cost: If you haven’t been paying attention, this is unorganized and unofficial and therefore FREE. If you are so inclined, it would be nice if you brought a snack to put in the backup of the pickup truck for your friends to try.
DISCLAIMER: To be clear, this is not an organized or official run/race/event. If you come, you are on your own and entirely responsible for your own safety and well-being. If you choose to run the same loops in the same order as us, awesome! But, as with all things F3, you are encouraged to modify as necessary to avoid personal injury and overall make good decisions with your life.
The loops/routes will NOT be marked. There will be GPX files available for those with fancy watches as well as printed maps and cue sheets available in some guys truck in the parking lot at South Mountain. Most carriers will have cell service out there so it is highly recommended that you carry your phone with you and common sense thoroughly suggests that you stick with a buddy.
Bottom Line: This is going to be a blast. If you haven’t been to South Mountains State Park before, you are really missing out. We will cover almost all of the trails there, including all the big views overlooking Jacob Fork Gorge, the 80-foot High Shoals waterfall, and the beautiful mountains of Western NC. As stated above, if 50K is too much to bite off, you can always come run one of the loops, make up a route of your own, or just come eat snacks and high five your friends when they stop at the pickup truck.
Interested? Add your name, etc. to this sheet so we can all have an idea of who’s coming: https://rebrand.ly/south_mountain_contact_list
Tentative Route Maps (to be finalized soon):
Full Route: www.plotaroute.com/route/993852 (31.2 miles / ~5,900 ft elevation gain)
First Loop: www.plotaroute.com/route/993743 (11.7 miles / ~2,100 ft elevation gain)
Second Loop: www.plotaroute.com/route/993851 (9.5 miles / ~1,700 ft elevation gain)
Third Loop: www.plotaroute.com/route/993748 (10 miles / ~2,100 ft elevation gain)
10 pax gathered for the 4th episode of Swole on what turned out to be the best weather we’ve ever had for the gear workout that is still in it’s infancy.
Quick Warm Up:
10 SSH, 10 IW, 10 Windmills
10 RDLs each leg
5 rounds of 90 seconds of waiter carry(spend 45 seconds with one arm going one direction, switch arms and turn around for 45 seconds)
5X5 Double Cleans with heavy KBs
5X5 Double Front Squats with Heavy KBs
End of planned weinke so YHC had to get creative….
Kettlebell Tunnel of Love(all kettlebells must travel through the tunnel of planked pax, about 30 bells ranging from 30-62 lbs) #crowdpleaser
24 LBCs(for Kobe RIP)
1 minute of elbow plank
1 minute of hollow holds
A little more than 1 minute of glute bridge
Better weather, more pax. Pretty simple.
The two workouts we are alternating with RDL/WC/2xcClean/2xSquat vs Press/Swings/FC and it seems the former consistently takes less time to complete than the latter. YHC knew we’d have to have an extra 10 minutes or so of goodies to finish up with. That led to KB Tunnel of Love. I’ve pulled it out for Tweet and Meat in the past but it is more fun with more pax and kettlebells.
Voodoo provided the tunes for this week. He has been doing a better job of picking good music than I have.
Pray for Madison’s daughter as she has an MRI on Friday and pray for Doc McStuffins during his heart surgery on Wednesday
Program continues this week at Meathead(Calvary) on Wednesday and Olympus(Elizabeth Lane Elem) on Saturday.
Plenty of Qing opportunities(ie every week is open) for Swole. Because it’s a WIB at this point, perfect opportunity for newer pax looking to cut their teeth at Qing or more seasoned pax looking to up their Qing totals in 2020.
16 men decided not to fartsack on a cold, late January Monday to join me for a social anxiety busting Q. DiCCS given (Disclaimer, Cell phone, CPR, Safety) with reminder to circle back for the 6 and to lead Mary.
Mosey to middle school front parking lot.
Pair up (clydesdale with gazzelle) for 10, 20, 30’s loop
Mosey to the covered area in front of middle school for a round of “Super Tysons”
Next up an on your own “Rockwell Ripoff” keeping with the 10, 20, 30 theme
Mosey to the sidewalk area of the bus lot and do alternating Side Shuttles to the bathroom area.
Grab some wall on the bathroom
Closed it out with a fast paced mosey back to COT with 10 Dry Docks every other light pole. I took us out (thanks to Goodfella for pushing me to do so).
Chilly morning today, however, as Mad Dog mentioned… it felt a little warmer than expected. I wasn’t sure what to expect regarding turnout and my goal was to simply get through the workout with minimal mistakes etc. Thanks to those who circled back for the six, lead Mary etc. and to Chicken Little for giving me the opportunity to lead today.
One thing I wanted to mention here is my appreciation for F3 and the acceptance/push it provides. Most of you have no idea who I am etc. and that’s pretty much “on me.” I’ve shared my anxiety issues with the PDS crew and a few other Pax so they know about my “jester.” I’ve struggled with social anxiety (Social anxiety is the fear of social situations that involve interaction with other people. You could say social anxiety is the fear and anxiety of being negatively judged and evaluated by other people. It is a pervasive disorder and causes anxiety and fear in most all areas of a person’s life) for as long as I can remember and I’m just now finally starting to address the issue (thanks to F3). Today was a big step towards facing my fear, getting out of my comfort zone etc. (even if it was just a simple re-cycled Q that probably bored some of you). I wanted to mention my “jester” because I sense that some of you are mistaking my shyness for something else (being aloof, uncaring etc. which for those that “really” know me… isn’t who I am at all). Anyway, hopefully this paragraph gives you a littler more insight in to “the current world of La-Z-Boy.” I look forward to facing my fears in 2020 and getting to know each of you more as we progress through 2020 and beyond.