Normally I just search some random “yoga” playlist on Amazon music and fire it up before Gumby but I had some time Wednesday night and came up with a playlist that included Kurt Vile, Tom. T. Hall, Tom Petty, The Cure, Dave Dudley, Slobberbone and others. My goodness it was weird and that’s okay. Hope ya’ll didn’t mind.
I rolled in at 0529, Swiss Miss moved his mat from the Q position, I quickly set up and we got rolling with some flow. We did about 20 minutes. I’m sure all of those poses have names but I really only know the warriors and dogs. Anyway, we got a bit fast toward the end which might be good for the old heart rate. We finished with long set of deep leg/hip/thigh stretches and finished up with Death Cab for Cutie.
Thanks to Tweetsie and Swiss Miss for having me back despite doing the same routine every time. It’s nice to have a reason to head back to Area 51.
A small but solid crowd showed up at Peak 51 this morning ready to work hard. The disclaimer was given and we took off for the following.
Take a lap around the parking lot and circle up for COP
SSH x 20
IW x 20
LSS x 20
Merkins x 10
Merkins x 10
LSS x 20
IW x 20
SSH x 20
Head over to the playground equipment on the track
Rd 1: 5 Pull Ups, 10 Merkins, 10 Squats, then run a lap
Rd 2: 4 Pull Ups, 10 Merkins, 10 Squats, then run a lap
Rd 3: 3 Pull Ups, 10 Merkins, 10 Squats, then run a lap
Rd 4: 2 Pull Ups, 10 Merkins, 10 Squats, then run a lap
Rd 5: 1 Pull Up, 10 Merkins, 10 Squats, then run a lap
Mosey over to the greenway and partner up
P1 runs up hill and back while P2 does called exercise. Flap jack.
Rd 1: Flutter
Rd 2: Dolly
Rd 3: Rosalita
Mosey back to the launch point and partner up
P1 does 10 Merkins, P2 does 10 LBCs
P1 does 9 LBCs, P2 does 9 Merkins
Flap jack decreasing each number by one until done
Moleskin:
· Not much to say this morning other than folks showed up and worked hard. During COP there was a lot of mumble chatter, but not much after that.
· I like the Merkin/LBC flapjack, but really flubbed the description. Everyone got the idea and it went fine once we got going.
· Props to the 3 ruckers (a Peak record?) given the amount of running involved. We didn’t run the entire time, but there was more than normal.
· Geraldo and Zombie pre-rucked and still wanted to lug those things around for the workout as well.
· Thanks to Nomad and Slim Fast for the pre-run. Good times as always.
· Today is Pearl Harbor day, so please take time to remember our military, especially those who will not be home for the holidays. They are off in a foreign land doing what they do so we can stay home and do what we do. As Nomad put it in the takeout, they protect us so we can come out and do crazy stuff in safety.
· Excellent takeout by Nomad, where both our military and the focus we should have on the reason for the Christmas season was explained. We are all very blessed.
Announcements:
· F3 South Charlotte party tomorrow night at Seaboard’s in Matthews. There is a good chance if you show up w/ $40 you can still crash the party.
· Joe Davis run is on 1/6/18. If you have not signed up, why in the world not?
11 men came out on this crisp morning to put in some work ahead of the Thanksgiving holiday. The idea was that we would work hard today so we could eat (relatively) guilt free next week. It went down like this once the heart felt disclaimer was given.
Mosey over to the track and do a warm up lap.
Circle up for COP in the parking lot.
SSH x 20
Hillbillies x 20
LSS x 20
Merkins x 10
MC x 10
5 Burpees OYO
Mosey to Sadie Dr and partner up for Catch Me If You Can
P1 starts running towards Baucom Park. P2 does 10 Squats, then runs to catch P1.
Flapjack until everyone arrives at the park
Find a bench for some circuit work
Rd 1: Incline Merkins x 10, Dips x 15, Step Ups x 20 (10 each leg)
Rd 2: Decline Merkins x 10, Dips x 15, Step Ups x 20 (10 each leg)
Rd 3: Wide Arm Merkins x 10, Dips x 15, Step Ups x 20 (10 each leg)
Indian Run back to side parking lot of FBC Matthews
Time for Mary!
LBC x 20-ish
Flutter x 20-ish
Rosalita x 20-ish
Dolly x 20-ish
Jack Web up to 5 and back down
Mosey over to the church wall for some PC
2 rounds of 50 arm raises while we were there
We still had time for some sprints!
3 rounds of back and forth across the parking lot
We headed back to the launch point and still had 90 seconds left. I wanted to make sure everyone got their money’s worth so we did Merkins until Slim Fast called time.
Moleskin:
· It was mid 30’s this morning so I wanted to keep everyone moving. I failed at this since the mumble chatter was very high throughout the workout. Next time I will just run more…Spoiler alert.
· I do not know everyone’s major in college who attended, but I question their math skills. Counting during Mary was quite interesting, both in English and Spanish. We got in 20-ish of each exercise.
· Mary had many, er, moments this morning, not the least of which was a drive by by Dora. He did slow down enough through the parking lot to speak to us. I did not include him in the number count since you must at least get out of your vehicle to be counted as present.
· I kept Jack Web a secret until it was time, since that and talking about running are all I hear Benny speak about lately. Benny, we got in both of your favorite activities today, so I hope you are pleased.
· I heard snippets of wearing skirts, gun holsters, free t-shirts among many other things this morning. Please chime in with any other tid bits I may have missed.
· Peak rocks. I know I am a little biased but we have an excellent core group of guys that show up every week and work hard. It is always an honor to lead.
· Thanks to Lois and Sensei for the opportunity…Wait, I am site co-Q and nobody was on the schedule. I lost the coin flip so…
· Just kidding, while the prior statement is true, it is a joy to lead at Peak. I look forward to the next time when we will just run for 45 minutes. Slim Fast and I have many routes through downtown Matthews we can lead folks through.
· Thanks Slim Fast for the takeout.
Announcements:
· Register for Joe Davis before someone registers you. There are 5K and 10K options.
· Speak to Slim Fast if you are able to help out with bagels and other items for the post race festivities.
· No Peak 51 next week for Thanksgiving. There is talk of a convergence somewhere. check Twitter, the email or Slack for more info.
· Open spots for Peak are available. Speak to Lois and/or Sensei if you are interested.
· With BRR a week away, YHC planned a running heavy workout for the PAX. I mainly wanted for everyone to keep their legs loose and most importantly, not get hurt. The plan was simple.· And then the weather forecast came out which called for heavy rain this morning. I had a Plan B, but fortunately all we got were sprinkles of varying levels so we were fine to stick with Plan A.· After giving a heart felt disclaimer, impressing upon the PAX that if any of them got hurt during my workout Slim Fast would surely leave me on the side of a mountain somewhere next weekend, we took off for the following.Mosey around the front of FBCM to the parking lot across Sadie for COPSSH x 20Burpees x 5 OYOIW x 20Burpees x 5 OYOHillbillies x 20Burpees x 5 OYOWindmills x 10Mosey over to the baseball outfield and line up along one foul linePartner up w/ similar speed if possibleRound 1:You and your partner run from one foul line to the other, each of you then do 10 Hand Slap MerkinsBoth of you run back to the other foul line and do 10 more Hand Slap MerkinsRepeato 5 times for a total of 50 Hand Slap MerkinsRound 2:You and your partner run from one foul line to the other, each of you then do 10 SquatsBoth of you run back to the other foul line and do 10 more SquatsRepeato 5 times for a total of 50 SquatsMosey over to the parking lot and on your 6LBC x 15Flutter x 15Dolly x 15Rosalita x 15Congregate at the track for the followingRun halfway around the track, stop and do 20 Lunges (10 each leg)Complete the lap, stop and do 10 CDDsRepeato 3 timesMosey to side church parking lot for SuicidesThis is a Peak staple of late, though I skipped the partner called exercise and we all just ran. Only time for one (I did not hear any complaints).5 minutes left so we went back to the launch point for some Yoga stretching.Moleskin:· It has been a while since I Q’d, but I had this one in my back pocket for BRR tapering. Given the wet, but not complete washout conditions, I think everyone appreciated staying on their feet as much as we did. It was a little more running than we normally get at Peak, but everyone kept up, even the guys who are not running BRR with us next week. Rest assured Slim Fast took note of this and will be signing each of you up for a team next year. We got in a little over 2 miles.· Thanks to Slim Fast, Early Bird, Nomad, Geraldo and Tweetsie for the company during the pre-run. Though every time we have “pre-run” with Geraldo lately he has left us in the dust. Me thinks he is BRR ready.· The rest of the crew I see at Peak and Mountain Goat every week, so I know they are BRR ready.
A “small” crowd of 15 PAX gathered at Matthews Elementary for this week’s installment of #F3Peak51.
The Thang
Mosey around the front yard of FBC Matthews down the street to the FBC Matthews parking lot which was SLAMMED this morning. We got through a COP that included burpees on your own and some one legged Side Straddle Hops. Slim-Fast renamed them Stanky Leg Side Straddle Hops because they look funny but knock out a dozen or so and you won’t be laughing. Following COP we moseyed to the bus lot for partner work.
Partner 1 does suicides whilst Partner 2 does oblique LBCs. Flapjack.
Do it once more on the other side and flapjack again.
Four Corners. Corner 1 – 10 Merkins. Corner 2 – 20 Squats. Corner 3 – 15 Dips Corner 4 – 10 Lunges on each leg.
Do that Four times, circle up for a quick plank session then mosey back to the school parking lot for Yoga.
Wide Legged Forward bend with an iso stretch on each hamstring followed by DEEP runners lunge and pigeon.
Moleskine
We’ve had big numbers this Spring at Peak. 25 is about our average so it was weird to only have 15 this morning but it was a good veteran crowd that allowed us to freestyle a bit and get after it.
Was nice to have Drano at Peak this morning.
Solid work from everyone this morning. T-Claps to Slim-Fast for the SubstiQ a few weeks ago when I had a sick kid at home.
Announcements
RED Shirts are available for Pre-Order.
Horsey McHorse Arse Mondays at 0515 McAlpine Greenway at the Old Bell Entrance. GREAT HILL for BRR Training.
Speaking of BRR Training .. Ghostrunner is Thursdays 1930 at Arbo to run the hills of Raintree. Saturday Java Run at Devil’s Turn Starbuck’s 0700. Sunday Rumrunner typically around 0600 but check the twitters/slacks for details.
MASH has his VQ next week. It’s his last appearance before heading back to the Air Force Academy. I expect it will suck so you should definitely post.
Last time I was supposed to Q Gumby the m woke up in the middle of the night with a stomach virus so I showed up knowing a couple of guys would be happy to Q, handed them the keys and went back to the house to take care of the family. That worked out well and my F3 Name was almost changed to “Janitor” which would have been great.
Anyhoo, I was excited I’d be able to use the weinke I had prepared for that Q for this morning’s Q but evidently I never saved it?? Oh well. I’m better winging it anyway.
We started with a quick not so LBC sequence followed by cat cow and some deep back and neck stretches. From there we moved to the familiar sun salutations mixed in some flow(maybe it’s flow?) and warrior poses. From there we ventured into the familiar Booyah Gumby Q staple of deep runners lunge followed an even deeper pigeon. There was a wide legged forward bend somewhere in there, too.
We finished with some work on our respective sixes because we just hadn’t quite stretched our hips enough.
MOLESKINE
It was time to mix up the playlist this morning. I usually end up on some crap yoga playlist on Amazon so we cued up the CHILL channel on the ole SiriusXM app and it was indeed quite chill. Everything from some weird music I’d never heard of to my wife’s favorite Ellie Golding tune. Good times.
Since I live ALL THE WAY in Mint Hill now I really don’t make it to Gumby unless I have the Q and it was great to be back. You never know how much you need stretching and recovery until you spend 45 minutes doing it. Thanks to Swiss Miss, High Tide and Tweetsie for having me back after I “bailed” last time.
ANNOUNCEMENTS
After helping Swiss Miss launch Gumby, High Tide literally turned over the keys to Tweetsie who joins Swiss Miss as Co-Site Q. ‘Tis an excellent appointment.
Speaking of High Tide, he remains Gear Q and it’s time to pre-order some HI-VIZ A51 shirts. Check them out here. And we FINALLY have a fitted MudGear Sleevelss option in black! Perfect for guys like me to have arms of a high school golfer and a slight muffin top! Those are available for pre-order here.
Red, Light and Blue is the weekend of June 18th. Dora says it’s a great intro to rucking while Geraldo added it’s a great co-ed event for the entire family. I couldn’t find much online but ask an F3 Rucker or check out Team Spearhead on the intarwebs.
Posted on behalf of SENSEI
Hoping that the rain would either hold off or have ended by the time we had to launch, but being a good scout and being prepared for a downpour, YHC had 2 plans for this morning. Thankfully it was dry, or at least water had stopped falling from the sky by 0530 so we went with Plan A.
My attempts at being sentimental were met with much less enthusiasm than I thought they would be. 3 years ago this week was the launch of Peak 51, and both Slim Fast and Geraldo, the original site Q’s were there. Also, 2 years ago this week was YHC’s VQ. Since nobody wanted to reminisce and were ready to get to it, the disclaimer was given and we took off and did the following.
Run around the front of FBCM to the parking lot across the street and circle up for COP
SSH x 20
Merkins x 10 IC
IW x 20
Burpees x 5 OYO
LSS x 20
Run down to the driveway across from FBCM side parking lot and circle up
SSH x 20
Merkins x 10 IC
Burpees x 5 OYO
LSS x 20
Line up at the top of the hill
7’s w/ Squats at top and Merkins at bottom
Run across the street to the FBCM side parking lot and circle up
SSH x 20
Merkins x 10 IC
Burpees x 5 OYO
LSS x 20
Run 1 round of suicides using the 3 light posts for guides
Recover w/ LBC x 20, Flutter x 20, Dolly x 20
Another round of suicides
Recover with Rosalita x 20, Freddie Mercury x 20, V-Ups x 10
One more round of suicides
Mosey to the basketball courts beside the school and circle up
SSH x 20
Merkins x 10 IC
Burpees x 5 OYO
LSS x 20
Grab some wall for PC
Rd 1 – 50 arm raises
Rd 2 – 50 Peak arm raises
Mosey back to the launch point and done.
Moleskin:
· With the weather being iffy, I had no clue how many would show up this morning. The little burst of rain about 5:25 also had me wondering. The rain stopped at about 5:29 and lo and behold, 15 PAX were there and ready to roll.
· I had no clue of my VQ anniversary until I was planning out what we would do today. Total coincidence and nobody really cared but me.
· Not too much mumble chatter this morning aside from a few grumblings when we did some Mary.
· I did hear someone say at the end, “Boy that went by quickly”. I took it as a compliment and a sign that we stayed busy for the entire 45 minutes.
· Chime in with any thoughts/comments.
· As always, it is an honor to lead. Peak has an awesome group of regulars sprinkled in with new guys and visitors all the time.
· Excellent takeout by SF
Nine Gents gathered in the Scout Hut at Matthews UMC only to begin with a Q Fail. Once again, I forgot to look up a devotional bible verse to set the mood. Please allow me to add that here ..
3 Join with me in suffering, like a good soldier of Christ Jesus
Good words to live by even when you’re not going through regular suffering.
The Thang
Started with some simple breathing and hamstring stretches that eventually led into a fast paced set of sun salutations and warrior poses meant to warm the muscles for deeper stretching.
Wide legged forward folds followed by dual leg isolation stretches(I made that term up.) We then did a quick triangle on both sides.
My hip mobility is not super which leads to many things, poor running form among them, so we did three different variations of runner’s lunge then held pigeon on each side for ninety seconds. Those were a bit of a bear I must admit.
Moleskin:
A man pulled up in the parking lot asking, “Is this the right place for F3?” I thought it was for sure a FNG but it was Reuttiger who moved to Matthews recently from Indian Land and hasn’t posted in a while. Reuttiger, it was great to have you and we hope to see more of you.
It’s always great to be back at Gumby. I’m terribly sorry about that horrendous playlist.
Announcements:
Gumby needs Qs! Specifically one for April 12th. Get on it, fellas. Sign up HERE.
Richard Sheltra 5k/10k in Pineville April 29th. Dumpster Fire is the event Q.
This weeks Gumby devotional was picked selfishly. Ecclesiastes 3:1 There is a time for everything, and a season or every activity under the heavens.
I don’t think I’ve ever been busier. My wife is due with our second child(a boy) in July. We went under contract on a new home Monday and ours hits the market Friday morning. My only thoughts the last three weeks have been “Get this house ready to sell.” It’s unhealthy. I miss my wife and daughter and they haven’t even been anywhere, I’ve just been paying attention to so many other things that I haven’t given her the time I normally do, and that’s unacceptable. It’s time to slow it down and that’s where Gumby comes in. Waking up at 4:27 for a pre-run followed by a yoga style workout rarely comes at the right time but the timing was so good Wednesday morning. After a head clearing solo 5K about Matthews I came back to 11 men ready to stretch. After the horrendous Amazon Music Yoga playlist began we started with DEEP hamstring and calf stretches. HURTS SO GOOD. We moved on to IT band stretches and the like while moving into some fast paced sun salutations(or maybe it was flow? Vinyasa? I am not a professional) and warmed up our legs even more and hit the hamstrings one more time. It was great.
Thanks again for letting me lead, gents. Gumby is great. Taking 45 minutes to stretch seems nuts until you do it and all of the sudden it makes sense. I’m so glad Swiss Miss and High Tide have built up a strong group of regulars at this AO. Let’s keep up the good work.
Announcements: Gumby needs Qs! It’s easy. Just do some stretches and pick out a horrendous playlist! Sign up here!!!!!!!
My body has been letting me know it’s not happy since I gave up MAF after Joe Davis and my calf/knee/plantar fascia had been RAGING since Thursday. Lots of rest and rolling didn’t help too much to I inquired with Goonie/Drano to see if they wanted me to switch but they declined with Goonie mentioning there’s plenty we can do without running. I figured we could always to 45 minutes of yoga.
The Deal
Eight of us gathered at South Charlotte Middle, the muddiest AO in Area 51 immediately left campus moseying over to the daycare whilst Goonie retreated and gathered the two wheeling Floorslapper. Once they joined we circled up for COP
SSHx23 IC
LSSx23 IC
5 Burpees OYO
IWx25 IC
Moseyed a bit more to the corner of 51 and Strawberry. Directive given to head south to Davie park stopping at every other street light for 10 Carolina Dry Docks and the other street lights for 15 proper formed LBCs. Regrouped at park entrance and Rapper’s Delight led plank-o-rama until the six arrived. Goonie gave us a ten count and threw us a six inches for the final three. Ouch.
Mosey to the glorious field turf and lined up on the Southern goalkeeper’s box(I’m not sure if that’s the proper term which is a same since i spend a great deal of time watching soccer) and count off in twos.
Ones 75% to the Northern goal line while twos do more CDDs. Flapjack. Repeato but this time with air squats. Mosey to the halfway line and lunge walk to Eastern goal line. Spring back. Repeato.
Gather on Eastern touchline. Run to corner flag, do 15 CDDs, run to next corner flag do 15 LSSs, run to next corner flag do 15 CDDs, run to next corner flag and 15 LSSs. Plank at touchline until the Six arrive.
Mosey to park entrance, Run at your own pace back to the school. We ended up getting 2.7 miles and my leg didn’t even bother me until the last .7 and I barely noticed thanks to good 2nd F with Jello. Glad Goonie/Drano didn’t let me swap weeks. We finished up with about two minutes of stretching and recovered.
MOLESKINE:
It was really good to get back to Base Camp. It was a regular stop for me for many months and today was a great reminder I should get back out there more regularly. Rapper’s Delight wins the Good Form award for Lunge Walks. He should make a youtube video or something. Drago learned the proper way to count to ten and Floorslapper thought I wouldn’t be able to figure out his name but he didn’t realize I grew up a Duke fan since my grandfather was a Duke Divinity grad. I’ve since seen the light and watch mainly NBA. See ya’ll sooner than later.
-Booyah
Announcements:
Savage Run coming up later this year. Check the interwebs/twitters/slack for more details. Sounds like this is replacing the mud run as a CSAUP event this year. I believe Icky Shuffle is our CSAUP Q. He’d likely know the details.