Posted on behalf of Lobsta Roll:
Nobody enjoys lobster in the morning but QIC was glad that 15 of Area 51’s finest decided to join him and start the week off right. A quick disclaimer and we are off.
We started our journey by taking a brisk jog around the school and met in the lower parking lot.
20 IC Plank Jacks
5 Merkins
20 IC MTN Climbers
5 Merkins
20 IC Parker Peter
5 Merkins
20 IC Peter Parker
5 Merkins
Remained in plank for the entire set
20 IC SSH
20 IC Squat
20 IC IW
The PAX was not very happy with the early kick in the teeth courtesy of our extend plank exercises. If they were not happy with that, I am certain the next little gem did not sit well.
Quick mosey to the soccer field for a set of 11’s. Our distance was the entire length of the field and the exercises were burpees (on both sides). QIC was very creative this morning. 11’s are painful as well as burpees so putting them together I am sure left a nasty taste in the mouths of the PAX.
Next our slow mosey took us to the wall in front of the school for a little bit of rest.
2 min wall sit followed by a lap around the track stopping at each corner for a called exercise. Alternate between 10 CDDs and 10 diamond merkins
Back to the wall for another 2min sit
Slow mosey to the front playground for 1 set of 15 pull ups and 30 dips
End at the launch point for Mary:
25 IC Flutter
25 IC LBC
25 IC Dolly
25 IC Freddie Mercury
The End!
A quick note on things to consider if you are helping out with the Columbia flood cleanup tomorrow.
We will be leaving The Vine at 7:15 to head down to Columbia.
Things to bring if you have them:
Hammers, pry bars, utility knives with extra blades, dry wall saws, hack saws, tree saws, dust mask, safety goggles, gloves, sledge hammers, step ladders.
Also wear long pants and boots if you have them, you will be walking in and around construction debris.
As many cases of water to donate as possible.
I would also bring a cooler of food and drinks for yourself for the day.
There will likely be multiple return trip times and we can coordinate in the AM.
I probably missed a bunch of things, but wanted to get a note out tonight. Sound off in the comments with other thoughts.
-Alf
19 Men headed out into the dark and rain (again) to take the road less traveled at Fast Twitch.
The Thang:
Run out of school and head East down 51. Stop after half mile and do 20 Squats OYO. Run.
Short COP at Arboretum with Imperial Walkers and Romanian Dead Lifts. Realize balance is a significant gap in skills with many of the PAX.
Cross at the traffic light and down Arboretum View Rd. Wait, What, Where?
Hard pace down Arboretum View to the end. .5 mile-ish. Plank for the six.
Around the large obstruction in the street which apparently separates the haves from the have something else’s in the neighborhood. Not sure why it’s there but no cars are getting around it.
Take a right down Swan’s Run Rd and then a Right on Swan Meadow (or maybe Amanda?) I don’t know. The “Google” and the street sign said 2 different things. Gather at the corner of the big U shaped loop for the main event. Run 1 mile pace around the U (⅓ mile). Slow mosey recovery jog across top of U back to the start. Repeat for about 20 minutes. Most got 5-7 laps.
Run back to big obstruction. All you got back down Arboretum View to 51 then run at your own pace back to SCMS.
COT:
Mall cop joined us after showing up a bit late and searching high and low in Rain Tree for us. Does that make it 20? Not sure. Thanks to Flutie Flakes for the take out.
The wet and pruned moleskine:
A little something different for the Fast Twitch crew. I don’t think we have ever been back that way on a workout. Thanks to Purple Haze for convincing most of Centurian that this was a solid workout. Those guys seem to travel in packs. I like it. Remember when the old Centurian, Chelms, used to post at Fast Twitch? Yeah, neither do I. I figured I would get more heckling from the crew #Spackler for the change of venue. My guess is the fast laps around Circles End Circle (Um, that is the name of the road?) kept everyone too out of breath to gripe.
Speaking of the Centurian crew, Mermaid loaded up 3 other guys in his #BRRVan for the ride home. Does he start pickups at about 4:30 for this workout?
Welcome to FNG Brad (Mermaid’s neighbor). Nicknamed “Utah” We’re going to say that’s because his favorite movie is Point Break and favorite actor is Keanu Reeves. At least that is the story we tell the families.
For the record: This backblast is up before Turkey Leg’s backblast from yesterday’s Matrix. Thanks.
HDHH: Special edition this week. Go to Turkey Leg’s house to move his furniture and drink his beer.
Anson County Launch this Saturday. Clown car leaving from Sun Valley High School at 6:00AM to support the first workout at 7:00 AM at Anson County High School. See Glass Joe for details.
Thanks to Flutie Flakes for a solid take out.
Always a privilege to lead the men at Fast Twitch.
-Alf
18 PAX showed up for the Matrix. Would have been 19 but the originally planned Q, Pop Tart, stubbed his toe this weekend and had to welch on his Q duties. At least that’s what I told him I was going to tell everyone until he sent me a picture of the black and blue sausage of a big toe he earned from the Spartan race. I’d tell you to hire a lawyer and go after those guys, but you signed the Death Waiver.
So after a few beers and a couple of grilled sausages last night I realized it was my turn to cover the Q this morning. Good luck to you all.
The Thang:
Mosey around the school looking to see if the lights were on, anywhere. Lights in the back: out. Lights by the basketball goals: out. Lights on the field: out. So out to the back parking lot for a little light and COP.
IW x 20 IC
Slow Squats x 20 IC
Merkins x 15 IC
Mountain Climbers x 15 IC
Grab a partner, size and speed does not matter. If Pop Tart was there we would have had odd numbers and the plan would have been a big mess.
Head to the dark side of the field, pick up a cinder block per team and line up on the sidewalk.
1st Set: P1: Overhead press with block. P2: Run to 2nd light post and back. Flapjack to 150 presses combined
2nd Set: P1: Teabag Squat with block. P2: Run to 2nd light post and back. Flapjack to 150 squats combined
3rd Set: P1: Bench press with block. P2: Run to 1st light post, 4 burpees and back. Flapjack to 150 presses combined
4th Set: P1: Old school sit-ups with block on chest. P2: Run to 1st light post, 4 burpees and back. Flapjack to 100 sit-ups combined
5th Set: P1: Thrusters (Goblet Squat to Overhead Press) P2: Run to 2nd light post and back. Flapjack to 150 combined Thrusters.
A bunch of plank stuff in between the sets.
Return blocks, AYG back to cars, 30 Flutters IC to kill the clock.
Moleskine:
In truth it was pitch black out there and the only guys I could actually see doing work were the ones directly to the left and right of me. I hope the rest of you got in a good workout. Lobster Roll seemed tired for a Monday. And by that I mean he only beat the rest of us by a little bit. Usually he is done and doing extra burpees or perfect form merkins for fun. Retread and his partner were also smoking up and down the runs. Not sure who he was with? Body Bag? Gerber?
100 Sit-ups with the block was not a crowd favorite, but the 150 Thursters – that was awful.
Thanks to Squid for the send off
Announcements:
Reach out to Body Bag to play on the A51 vs. Metro soccer game on 11/7. Drinks to follow.
We will be resetting the Q list for the fall at The Matrix. Thanks to all the Q’s this summer. If you would like to step up please let Uncle Leo or I know.
-Alf
14 men had a hard time making it through COT last night. The sobbing was uncontrollable as the last Ghost Runner of the season had come to an end. Each of us dealt with it in our own way, some went home to hug the family, other’s drowned their sorrows over a couple of fancy micro-brews at Vinter’s, I’m pretty sure Tiger Rag had The Bangles cued up in the Truckster for the ride home. Either way, we limped away a little stronger for it.
The Thang,
The same as last week.
Moleskine:
About 4 of the guys peeled off quick for the 4 miler. At least 6 took on the full 6 miler. The rest apparently ended up on some unsanctioned route along the way (short cut). Thanks to Scabby for pacing with me most of the run until the last uphill on Raintree where he opened up about a 50 yard lead on me.
An explosion of PAX for this year’s Ghost Runner. I am sure Gummy could pull the stats, but we were averaging 6-8 last year and easily 12-14 this year, with some weeks in the 20’s. I am not quite sure the reason. Could be the upgrade to 6 A51 BRR teams. Maybe it was the offer of beers every night after the run. Maybe it was just the opportunity to spend some quality time with YHC. Not sure if we’ll ever figure out that mystery.
It was a terrible/enjoyable summer of Thursday night runs. Hope you all feel the same. Lot’s of strong and healthy guys heading to the BRR next week. Go crush it.
Thanks to Brady for the send off.
-Alf
Announcements
Some workouts converging at Olympus tomorrow for “touch” football. Not recommended for the ankles on the BRR guys.
All workouts converging on Monday, Labor Day, at Base Camp (South CLT Middle School)
Look for further convergences next Friday and Saturday while many are out at the BRR.
16 Men started their Monday off right. And because the Q knocked out a training run late Sunday evening he had little interest in further running. So we didn’t do much.
Disclaimer was given, not sure if it’s legally binding, but it was given.
Mosey down to parking lot.
COP: IW, Low Slow Squats, LBC’s, Mountain Climbers all IC.
The Thang:
Mosey to rock pile and pick a rock that you can lift – a bunch of times. Head over to playground and circle up.
25 reps OYO of each exercise: Overhead press with rock, Curls, Goblet Squats, and Merkins
Repeat for a total of 4 times through.
Flutters x some, IC
Head to wall for peoples chair. While on wall first third head to playground for 10 pull-ups and return to peoples chair. Repeat with 2nd third and last group.
Repeat the whole things 3x through.
Back to rocks for 4 more rounds of 25 reps OYO of each exercise: Overhead press with rock, Curls, Goblet Squats, and Merkins
Return rocks and back to cars for Mary:
Dolly’s and Freddy Mercury x 25 IC
Done
Moleskine:
Thanks to Smokey for the send off.
-Alf
Announcements: Bodybag organizing and Area 51 vs. Metro soccer game for the first weekend in November. Contact him for details.
9 PAX would have been a solid number for Ghost Runner last year, and this summer I think this is our lowest total so far! There was a little Twitter encouragement for PAX to step up to the 6 mile option this close to the BRR and most did.
Glass Joe started out strong and led the pack for a good 2 miles. Then Brady and Turkey Leg decided to start running and pushed off past him up the hill on Providence and into the setting sun, not to be seen again until the Arbo parking lot. YHC tried to catch Glass Joe on the last 2 miles, but he was able to hold that early lead and I ran out of course (happily).
Appreciate some good 2F with Sanka and Joker for a couple of miles.
Most headed to Vinter’s for a discussion of F3 Dad’s camp and BRR logistics and strategery.
Only 3 Ghost Runner’s left for the season. Come out and get your double down BRR training in.
Also, the days are getting shorter and the course darker by the time we run the finishing stretch up Raintree. Be conscious of wearing bright colors and/or head lamps as there is significantly more traffic in the evening than our normal 0-dark-thirty workouts. A good chance to test out the vest/lamp combo prior to the actual race to make sure it’s not all rubbing the wrong parts.
-Alf
Posted on behalf of Lobsta Roll:
Quick disclaimer and we are off for a fun filled morning of pain!
Warm up jog around the school to the lower parking lot. Lots of chatter this morning, especially for a Monday. I bet I can change that pretty quick.
20 IC SSH
20 Merkins
20 IC Squat
20 Diamond Merkin
20 IC IW
20 wide-arm Merkin
Here is where I silence the crowd.
Burpee Ladder!
1 burpee..10 sec rest…2 burpee 10 sec rest…up to 10
25 IC LBCs
20 Hand release merkins
Now that the body is warm and ready to go, we move to the play ground area near the launch point.
Split into 2 groups
Group 1 – 3 sets of 10 pull-ups, 20 decline merkins & 30 dips
Group 2 – Plank walk
Set 1 – Plank walk to the right 10 parking spaces. Hold plank as the Q lead various plank positions. Plank walk back to the start. 25 flutters each leg
Set 2 – Plank walk to the right 5 parking spaces. 10 merkins and return to the start. 25 Dollys
Flap Jack
Mosey to the wall
3 sets of people’s chair with some fun in between each set.
The fun = Bear Crawl across the parking lot and burpee broad-jump back.
Mosey around the school to where it all started.
Mary:
15 IC Mason Twist
15 IC (each side) hip raises
15 IC Back Scratcher
Just enough time left to come back down the burpee ladder. Start at 10 working back to 1.
Lobsta always has fun leading at the Matrix. Not sure most would call it fun but I appreciate being able to lead such a great group.
Ice up!!!
Posted on behalf of Floor Slapper
After alot of mumbling from pax that they want an easier workout like the Rock, we set out into the darkness
Warmup: Light jog around the lower parking lot – more mumbling
Circle with 20 MTN Climb, 10 Peter Parker (to stretch my injured foot!) 25 SS Hop, 10 Hill Billies, 10 Imp Walker, 20 squats, 20 Merkins
Looong Warm up – playground, 10 Pull ups, 20 Dips, 20 Derkins – Run after Lobster Roll to back playground 10 Pull ups, 20 Squats, 20 Step ups
Soccer Field: Stacks:
1)5 burpees – run field – 5 burpeses, 10 Merkins – run, 5 B, 10 M, 15 Jump Squats – run, 5 B, 10 M, 15 JS, 20 LBC
10 count for a really winded Pop Tart – trying to represent Tar Heel nation poorly
2)5 Jump Lunges – run, 5 JL, 10 Wide Arm Merkins – run, 5 JL, 10 WAM, 15 Squats – Run,5 JL, 10 WAM, 15 S, 20 Freddie Mercury
100 yard sprint – sort of
People’s chair, air presses, 20 incline merkins, people’s chair
Indian Run to Rock Pile
Lifting Rocks avoiding snake or possibly a frog? – 20 curls, 20 Shoulder Press, 20, Triceps, 20 Squats and repeat
Back Parking lot : 5 minutes Mary: Flutter, Russian Twist, Dolly, Bicycle, Heels to Heaven, Rosallita
Finish 10 burpees and there you have it
At 7:00 buckets of rain were falling a few bolts of lightning threatened to push Ghost Runner indoors to the nearest set of treadmills. By 7:30 the coast was clear and 17 PAX, along with a dozen of CMPD’s finest showed up at the ABC store parking lot for a little action.
The Thang:
Run around Raintree in 100% humidity until you want to vomit.
Moleskine:
At 7:15 there were about 4 runners, 1 CMPD cruiser, 2 officers, and 1 car full of passive suspects gathered in the ABC parking lot. By 7:30 there were 17 runners, 9 CMPD cruisers, 2 CMPD SUV’s, a couple of unmarked police vehicles, 15 officers and 1 car full of passive suspects. So off we went leaving the platoon of CMPD officers to take care of what ever issue was brewing outside the ABC store.
At 8:30 there were 17 sweaty runners, some of them shirtless, 9 CMPD cruisers, 2 CMPD SUV’s, a couple of unmarked police vehicles, 15 officers and 4 passive suspects sitting on the curb in the ABC parking lot. As they went to load a suspect in a car, I heard another officer say the car was almost on empty? Good thing there were a dozen other transportation options to haul the suspects away.
Not sure what all the action was for CMPD, but most of us were fairly certain that you would have been free and clear to loot a bank on the other side of the Arboretum with little threat of available officers to deal with it.
Anyhow, Frasier and Bratwurst joined the PAX for the 1st mile at a leisurely pace before taking off into the distance. Brady lulled Hairball into a stiff pace and conversation before turning on the jet engines on 4-mile creek and up Raintree Ln. Tiger Rag followed instructions and kept himself on the primary 6-mile loop the whole time! Strange Brew, Pop Tart, and Icky held down the 4-mile route. Good to have 49er and Stone Cold out with us for the first time this summer. I am fairly certain 49er has no regrets on skipping the BRR this year. The rest of the crew have been posting most of the runs recently and are steadily getting faster each week.
While Pop Tart is a great handle, I think it’s only a matter of time before the renaming to Tackleberry happens. Good pull on TR’s part to make the comparison.
Thanks to Strange Brew for the take out.
-Alf