9 PAX posted on a foggy Saturday morning to partake in YHC’s Ascent/Olympus VQ. I don’t think anybody expected what was to come. 4.2 miles and some smoked shoulders. With the disclaimer duly given, we were off…
COP (led by Co-Q Jet Fuel)
SSH x 15
Merkins x 20
Low Slow Squats x 15
The Thang:
We started out with some simple suicides in the parking lot using each median as point of return. Then ran over to the rocks at the church across the street.
We did arm exercises using rocks. Jet Fuel led us in cadence. After each exercise we passed the rock to the person to our right. (Sony and Daisy picked some boulders). After a few exercises with rocks we made a loop around the parking lot. We finished off with a few more rock exercises.
Ran down Rea. Made a left on Windyrush. Then a left onto the dead end portion of Foxworth Dr. Jet Fuel led us in some Mary.
Then took off through the trails behind the fields at OP. We stopped to do some leg/arm work on some benches and came out of the trails on the back far end of the football field.
We did four straight up 40 yard wind sprints. Then we did 40 yard wind sprints stopping every 10 yards to do 5 merkins to the endzone and we did jump squats every 10 yards on the way back. We did this twice.
Then to the benches next to the concession stand. We used the benches to a nice dose of Jet Fuel led step ups and exercises.
We ran to the open marked off football field closest to where we parked. We did some Plankers Delight. It was a shame DF was not there to enjoy this with us but we had in our presence who he credits of his knowledge of the Plankers Delight… Thunder Road. Awesome stuff!!
We followed this up with an Indian Run to the corner of Rea and Colony and back.
When we got back we had a few minutes to end with some Jet Fuel led Mary. Time was called.
The official mileage came in at 4.2.
The Moleskin:
All 9 guys brought it today. There was no six. We stuck together and pushed each other all over the AO and some. There was nothing moderate about this morning’s workout. Jet Fuel was like an old pro calling out exercises at each of the stopping points. He is going to be an awesome Q and needs to get on the schedule everywhere. If you don’t know Jet Fuel, you should. Great guy!
Sanoma (Tarheel 93’) and Sony hung tough. Sony had no doubt at any point during the College Football National Championship that his Tigers were going to win.
Thunder Road was Thunder Road… Plankers Delight. Need I say more.
Daisy was consistently out front. Note that Daisy put in 4 miles at the Java Run prior to posting today. He’s becoming a beast.
Goon, Moon River and Castanza put in great effort today. It was nice to put a face to Goon and Moon River. I have posted with Castanza quite a bit before. He’s come a long way since he started coming out. Keep up the good work!
Lastly, and on a completely different subject, rumor has it that there is a new co-site Q on Monday mornings at Basecamp. Simba (who did a great job) decided to step aside and pass on the torch. My understanding is the new co-site Q along with Goonie is a really REALLY good dude. Words like “charming”, “intelligent”, “fun”, “handsome”, “ingenious”, “likable”, “innovative”, and “brilliant” to mention a few have been used to describe him. As if that were not enough, I also here… he’s a Tarheel. Basecamp at South Charlotte Middle is a great place to get your week started off right.
Jet Fuel, thank you again for taking us out. Well done!!
Announcements:
Slim Fast is recruiting hard for BRR. If you are interested, get in touch.
Booyah on Q for Basecamp on Monday morning.
14 PAX, including 2 FNGs, posted on a wet Monday morning to partake in YHC’s VQ. As I walked up from checking out the rain damage on the AO, I was both energized and the slightest bit intimidated by the great group of guys that showed up to get their week off to a good start. Right off the bat I noticed an original Red Wood. That simply means he was at the very first F3 workout. More on MMOB in a bit. The pressure was on to deliver.
With the disclaimer duly given, we were off…
Warm up jog down Strawberry Ln and back to the school for COP
SSH (Side Straddle Hop) x 10
IW (Imperial Walker) x 10
Low Slow (or fast) Squats x 10
The Thang:
Suicides using the basketball goals as markers, then run over to the rocks.
10 Curls and 10 overhead triceps using the rock, then run down to the bleachers.
10 step ups for each leg, 20 dips, then run back to the rock area.
Partner peoples chair tunnel of love style – I totally thought this is where the workout could go sideways. There was some serious grumbling and displeasure but in the end everybody knocked it out like a champ. MMOB taught me this one. Then run down to the track.
1 loop around the track with 5 merkins at each corner.
Return to the start for round two – Very similar to round 1 but a very distinct difference.
Suicides using the basketball goals as markers , then run over to the rocks.
10 Curls and 10 overhead triceps using the rock, then run down to the bleachers.
10 step ups for each leg, 20 dips, then run to the track.
1 loop around the track with 5 merkins at each corner.
On the track we did Planker’s Delight – PAX planked shoulder to shoulder, while groups of 3 went down the line doing a hand slap merkin with each man. I have to give props to (Dumpster) Fire for teaching me this one. Did it at a workout he led 3-4 months ago… Loved it! Then run back to the parking lot.
With no time to waste, and in an effort to get more mileage in, we finished up with an Indian Run down Strawberry Ln to Rosecliff and back.
We had time for one more merkin and time was called.
The official mileage (according to Booyah and Grizzly) came in at 2.9.
The Moleskin:
Since you only get one VQ, I want to take this opportunity to thank the 14 guys that were able to make it. Hariball, if I haven’t thanked you today, thank you! I’m so grateful for you introducing me to the world of F3.
Excellent effort by everybody today. I had even more fun than I thought I would have. The time seemed to fly by. If I was aware how close we were to 3 miles, we would have taken our last half minute to spare to run around the parking lot a little more.
We had two FNGs – Both kept up as if they had been doing F3 for a while. I know them both well. Super guys. Danny and I have been best buds since we were 10 years old. Glad to finally get him out.
Brent (Choo Choo) is married and father of two. He is from Texas and graduated from Texas Tech with an engineering degree. He’s a business owner. His company works on imagining equipment.
Danny (Babe Ruth) is married and has a daughter. He went to grade and high school in Charlotte (CCHS). He graduated from Georgia Tech with a degree in business. He works for B of A. When we were 10 my grandfather nicknamed him Babe Ruth. That is all he ever called Danny till the day he died. At 10, Danny could knock the living piss out of a baseball.
I was tickled to see 3 of metro’s finest make the journey to the south side to join us this morning. I’ve known these guys for a while and they don’t come any finer. I appreciate the three of you going out of your way to make it.
Gandalf is a stinkin’ beast!! He represented the metro area well by finishing first in everything we did. I shouldn’t expect any less. Gandalf’s work ethic is off the charts. Brilliant and a Tar Heel. Always has a positive attitude. It’s contagious. Did I mention he’s a Tar Heel.
Grizzly put in a solid workout. Not afraid to get dirty, as he kicked mud on me several times. He reminded me as we ran through the parking lot toward the rocks that I used to give him and my brother rides to basketball practice at South Charlotte Middle. Oh the memories… So many good ones. Look forward to making more with you brother.
MMOB (former candidate for Charlotte Mayor) was behind the inspiration to try partner peoples chair tunnel of love style. He gave me some last minute pointers this past Friday. He’s been to hundreds of F3 workouts. I’ve had the chance to get to know MMOB (aka MMCH) over the years. Super dude! Thank you for taking us out this morning. I could not have said it better myself.
Jelly, Mad, and Smash. You gave it the usual 100%. Jelly and Mad are gaining more endurance with every workout. Smash does everything gracefully. He never really looks tired.
Booyah, Goonie, and Heartbreaker. I appreciate you being there this morning. You are great examples of what F3 PAX are all about. You’ve always made me feel part of the club. Booyah, I know basecamp is not in your normal rotation. It means a lot that you went out of your way to be there. As always, you brought swag, you were as cool as the other side of the pillow.
Beaker (aka the Professor). You were and are a stud. I look forward to pushing each other to many more F3 workouts.
Hairball. THANK YOU!!!
It was an honor to lead you guys. I appreciate Simba and Goonie for giving me the opportunity. I look forward to posting with all of you again, soon.
Announcements:
Joe David Run is Jan 7. Get signed up.
Extreme Hike for Cystic Fibrosis – Sign ups start at the end of December. 30 mile Appalachian Trail hike in 1 day. The hike will be on April 22, 2017. Contact Grizzly for more info.
Fort Mill Custom Go Ruck at Alice Springs Greenway in April. Contact Mad for more info.