Author Archive Enron

German for Endhaven

26ish PAX joined me for some long intervals at Swift this week.  (More on the “ish” later.).

The THANG:

5 minute intervals with 1 minute recovery were announced at the outset.  The 1 minute recovery registered some groans, but the PAX were assured that this was in fact the prescribed interval by Dr. Jack Daniels, and could be accomplished if the proper threshhold pace was maintained.   Then, off to the warm-up jog to the cut through between Community House and Ballantyne Commons.  Following some dynamic stretching, instructions were given to do commence the intervals down Community House Road to the light at “Eindhaven” Lane and back.  Despite the Germanic pronunciation, the PAX understood and off we went.  Most PAX got in a healthy 5 reps of the intervals before jogging back to COT.

Moleskin:

Great turn-out this morning with over 25 PAX in attendance.  I only wish my phone had not freaked out when I tried to save the voice memo with all of your names.  I tried to list as many as I could from memory, but I know I left names out.  Regardless, everyone gave a great effort on some tough intervals and they’ll be better for it.  Thank you gentlemen for the honor of leading.

And then it was my (devil’s) turn

23 PAX posted in the gloom for a Devil’s Turn featuring an out-and-back course through Raintree in YHC’s first Q at the site (and 4th overall post).  It was 8 miles round-trip from the Greenway parking lot to the turn-around point at Providence Road and back, which requires a serious 7:30 average pace over the Raintree hills to achieve in an hour.   Great course and, as usual, the PAX set off with determination.  Within the first quarter-mile it was clear there was a group including Swiper, Turkey Leg, Fletch, Depth Charge and others pushing to run the full route. The rest of the PAX settled into a solid pace and starting knocking off the miles.  The gradual downhill down 51 to Raintree lane creates a false sense of comfort, which is soon erased when you turn onto Raintree lane and hit the rolling hills.  Solid efforts were put in all around and everyone did a good job turning around at the appropriate time to head back.  Once back at the Greenway, Fletch came screaming in to be the first to complete the full 8 mile loop.  From my count, Turkey Leg and Swiper also made the full loop (we’ll leave it to the judges to decide whether they made it in less than an hour).  If I missed anyone who completed the whole thing, please do correct me in the comments, as that effort is worthy of recognition.  Great push by the rest of the PAX and a special kudos to Haggis for posting on the heels of running a 50K the weekend before on the west coast.

We closed out with a prayer for Cheech, the F3 runner tragically killed during a workout that week outside of Columbia, as well as for his family.  They were on my mind and in my prayers during much of the run that morning, and I’m sure many of the other PAX can say the same.

Thanks very much to Bunker and Gumbo for handing me the DT keys for the week, and the PAX for graciously letting me try and fill their shoes.   It was an honor to lead.

Crowd Favorites

22 Pax showed up fro YHC’s final Q as a resident of the UC.   To make the last Q extra special, exercises were chosen based on the high level of groans and complaints that they always receive during previous Qs.  All would soon learn that they were not favorites at all.

Bratwurst, Hollywood, Soft pretzl and YHC began with a pre-run from the Chimneys, and met up with Dasher and Doc McStuffins (and 2 others?) prior to the main event.  A good tradition starting that I hope will continue.  All met up at 5:30.  Disclaimer was given, then we got to The Thang:

Quick loop around the parking lot for some warm-up, followed by some SSH, cotton pickers, merkins, peter parkers, plank jacks (on elbows) and imperial walkers.

Mosey toward the back of the school for Crowd Favorite:  7s from curb to curb (6 on one curb, 1 on the other, 5 on one curb, 2 on the other, etc.).  First round, derkins on one curb, bear crawl to opposite curb, than incline merkins.  These left a mark, but we continued anyway.  Second round, squats on one curb, lung walk to next curb, squats on the other curb.

Once the gripes subsided, we moseyed over to the parking lot signs that always seem taylor-made for another Crowd Favorite:  The Beast.  For those outside of Dromedary who’ve never experienced this little gem, it involves sprinting to three evenly spaced signs, stopping and doing 6 exercises at each sign, and sprinting to the next sign.  Once you reach the third sign, you do 6 exercises and then work your way back through each sign, so 6 sets of 6 exercises each are done for one round.  Of course there are 6 rounds of it.  The People love them.  This time, we did Freddie Mercurys, flutters, american hammers, hand release merkins, and carolina dry docks.  The sixth and final round always ends with burpees, but to the PAXs’ delight time was running short so we only did 3 sets of those.

Moleskin:

Great push from the PAX today for what was admittedly a rough workout.  Doc, Hollywood and Soft Pretzl were pushing the rest of the PAX in great form as usual.  Strong work from the likes of Jingles, Boucher, Aztec and others really kept the group going.  Nice work, gentlemen.

It’s an honor to Q this group of men and I’d love to do so from time to time after I relocate out of the UC this coming week, that is of course if Bratwurst will permit me to bring my apparently sub-par cadence counting back to this AO.

Also, as a consequence of changing jobs this week, my recording of the roll call was lost when my phone was wiped clean.  So, apologies for not posting the announcements and I hope I can remember everyone who posted from memory.  Here goes!

Punchin’ out Mike Tyson

25 PAX showed up in the gloom for a free campus tour.  The THANG:

Short jog around the parking lot followed by some warm-up:  Wind mills, cotton-pickers, imperial walkers, merkins, mountain climbers and pistol crunches

Jog up to the main school entrance, grab some wall for:  donkey kicks x 20; mike tysons x 10; maktar jai x 10

Jog around to the side of the school for another set of the same with a slight modification: people’s chair with shoulder presses in place of the maktar jais

Mosey on around to the back of the school for a couple drills:  (1) long jump burpees to the sign, jog through the second sign, (2) walking lunges through the sign and jog to second sign; (3) high knees to the fist sign, sprint through the second sign.

Mosey on around to another wall, another set of shoulder presses, donkey kicks and mike tysons.  Same reps.  Then, jog on around to the picnic tables for:  (1) step-ups x 10 each leg, (2) 10 decline merkins and (3) 15 dips.  One lap around the track after the full set is completed.  Rinse and repeat X2.  Jog on around to the cars and finish it out with some push-ups.

MOLESKIN:

The PAX did a great job with not a lot of chatter and hard work put in by all.  Appreciate everybody putting forth the effort.  Dromedary Q is open for the foreseeable future.  Here’s the link to the sign-up page.  Have at it:  http://f3sclt.apphb.com/schedule?utm_source=Pax&utm_campaign=9154409851-Weekly_Email_20170222&utm_medium=email&utm_term=0_e2070eb2f3-9154409851-65429897#/schedule

Good job everyone.

Shoulder Boulder Holders

The Q thought he had missed a convergence notice when 31 PAX showed up at Dromedary.   Neverthelss we grabbed some rocks and got to work.

The Thang:

Warm-up lap around the parking lot, then warm up with:

SSH x 20

Cotton pickers x 17

Merkins x 20; Plank-jacks x 17; Peter Parkers x 20

Next, grab a partner and a boulder to share.  Partner 1 moseys with the boulder across the parking lot to the base of the grass hill.  Partner 2 does 15 of an exercise I forgot and then catches up.

From the base of the hill, 3 sets of alternating exercises:

Set 1:  P1 runs up hill with rock and completes 10 thrusters; P 2 does LBCs until he’s back.  Repeat until 217 total LBCs completed.

Set 2:  P1 runs up hill with rock, 10 tricep extenders; P2 does carolina dry docks until P1 returns.  Repeat until 217 total dry docks completed.

Set 3: P1 up hill with rock for rows x 15; P2 does freddie mercuries.  Repeat until 217 completed.

Mosey to front of school and grab a Peoples Chair.  air presses X 40, then Mike Tysons x 20, all in cadence.

Mosey back with your rock to the starting point.  Return your rock, then one more lap around the parking lot, stopping at each corner for 5 burpees.  Circle up for some Mary.

Great job by all the PAX, and especially FNG Hog Tie, welcome!

Flash 10/10

Plenty of running was promised and delivered, but 14 hearty souls showed up anyway.

The Thang…

Warm-up:

  • Cotton-pickers X 10
  • Side-straddle hop x 20
  • Imperial walker x 20
  • Merkin tower (consecutive merkins counting up to 5 and then back down to 1)

Mosey on around the front of the school to the big hill (with some Kareoka and high knees thrown in along the way).  Time for some 11s up the hill and back down: Carolina Dry Docks at the top, pistol crunches at the bottom

Mosey nearby to the courtyard:

  • 20 donkey kicks against the wall on your own
  • 10 Mike Tysons – 4-count exercise starting with feet against the wall – combination of horizontal squat and a merkin

Continue our trip around the school, stopping at the parking lot gate and partnering up.  Partner 1, supines.  Partner 2, run across parking lot and back.  Repeat until 100 supines completed in total.

Continue our run around the school to the benches by the lunchroom:

  • step-ups x20
  • lunges x20
  • dips x20

Then, grabbed a spot on the wall for some peoples chair combined with Moroccan Nighclub x100.  Finished it off with another round of 10 Mike Tysons

Continue run around the school back to starting point, with a short break along the way for 5 8-count burpies.  Arrive back at the starting point and finished it off with some Mary and a little more running for good measure.

Great effort by all and thankful for opportunity to lead the PAX as always.

 

 

 

Curb Crawl

Better late than never (sorry for the delay PAX).  21 souls posted at the MRHS parking lot for another meeting with asphalt, hills, curbs and benches.  Workout went like this:

Cotton pickers X 15

Imperial Walker x 15

Freddie Mercury x 20

Pistol Crunch x 20 (10 each side)

Mosey on down the parking lot hill, throw in some karaoke an stop for some ATMs:  3 exercises, back to back, from plank position with no rest in between:  shoulder taps x 15; tempo merkins x 10, fast merkins x 10.

After that, mosey to the back side of the school while enjoying some school bus exhaust.  After a set of 20 low slow squats, everyone stands on the curb for some ascending curb crawls:  bear crawl back and forth to each curb, each time stopping to put your feet up on the curb and do ascending derkins (i.e. 1 derkin, crawl to opposite curb, 2 derkins, crawl back, 3 derkins, etc.)  all the way to 10 derkins.

After that, kareoke around to the brink wall, 20 donkey kicks.

Next, partner up.  Three rounds.  Partner 1, 2 laps around the parking lot.  Partner 2, do flutters until fail or partner returns.  Then switch.  (Round 2, squats.  Round 3, hand release merkins).

After that, lunges to the basketball hoop and then a jog back to the cars with a short pit-stop for 8-count burpies in between.  Finish it up with some Mary.

Moleskin:

Great effort put out by all the PAX on yet another muggy morning.  Fall is so close we could taste it.  It’s an honor to Q such a great group of guys.  Thanks for letting me lead.

  1.  Convergence @ Calvary Church on Wedneday, September 7 at 5:15 am.  5 year anniversary of Area 51.
  2.  September 17th – YMCA Family friendly 5K with obstacles at Lake Wylie – Camp Thunderbird.

 

 

 

The Opposite of Fun

Despite pre-tweet warnings, 19 PAX including several 2.0s showed up for a suffer fest at the MRH parking lot.  No fun was promised and no fun was delivered.

The Thang

Warm-up:

Side-straddle hop x 20

Merkin Tower (consecutive intervals of push-ups starting with 1 and working up to 5, then repeating back down from 5 to 1)

Freddie Mercury x 20

Mosey around the back of the school (with some kareoke and 20 LBCs mixed in) for THE BEAST.  The Beast involves sprints to 3 consecutive, evenly spaced road signs and back, stopping at each sign to do a set of exercises.  6 rounds:

Round 1: Handlift Merkins x 6

Round 2: Carolina Dry Docks x 6

Round 3: Freddie Mercury x 6 (2 equals 1)

Round 4: Flutter x 6 (2 equals 1)

Round 5: Sister Mary Katherine x 6

Round 6: Burpies x 6

 

From there, Mosey to the brick wall for:

Hand along wall

Wall sit with shoulder presses x 20

Maktar Jai x 15

 

Mosey around to the benches for a short rest involving:

Derkins x 10

Step-ups x 10

Dips x 15

Back to cars for some Mary

 

Moleskin:

Honored to Q this great group of guys.  Great showing all around by the PAX who all worked hard.  Kudos to Gator Cub for being so determined to post that he fought off a chain gate with his car in order to get there.  Kudos also to the 2.0s (Landshark, Flipper and Ranger), who were near the front so consistently that someone commented that it looked like I was running a day care.  Announcements:  1.  Old McDonald hosting a get together at his place this Sunday from 2 to 5 pm.  Let him know if you’re going to be there.  2.  Wetstone program is being re-launched.  Check the weekly emails for more information.  3.  There’s a Father’s Day 25% off discount for Sparton Race sign-up going on.  I was trying to find a link to it to include, but can’t.  Talk to Shop Dog if you want more information.

Yardwork

Cool Runnings

13 brave PAX showed up on a wicked cold morning at Dromedary.  Here’s how it went:

SSH x 20

Imperial Walker X 20

Then, a short jog over to the grassy knoll for some 11s.    Squats at the bottom of the hill, LBCs at the top.

Then, we strolled around the school for some street light suicides — run to each streetlight and back for 10 merkins.  Rinse and repeat until you made it all the way down the side of the school (to the giant globe) and back.  Finish it off with 20 Freedie Mercuries.

Around to the soccer field.  lunges to mid-field, inch worm/bear crawl back.

Then, off to the benches:  Incline Merkins x 20; step-ups x 20; dips x 20

Rinse & repeat:  decline merkins x 20; step-ups x 20; mactar jai x 20

Mosey around the school and grab some wall:  donkey kicks x20; plank jacks x 20; woodpecker x 20; peter parker x 20

Indian run back around to the cars for some Mary.

Great showing by the PAX on a cold morning and a hard days work put in by all, including an FNG (Bottlecap).