4 pax made it to Joust looking to continue the festivities of freedom from the day before. It was humid, it was early, and the beer consumed by YHC the day before starting to stink the parking lot up. After a brief disclaimer about safety and YHCs potentially deadly gas leaks, we were off.
The Thang:
Run to the far end of the parking lot on Sardis Rd.
IW x 20
Like a pack of stray dogs, we saw a car pull in and decided to go chase after the late pax. Mosey back to the cars then down behind the school and to the field. No sight of anyone so we stopped for:
Merkins x 10
Shoulder Taps x 10
Peter Parkers x 10
Mosey back to the cars, to find Mr. Brady running across the parking lot looking for us. YHC took the opportunity to pull out the party favors for the day’s festivities. Party favors included a large stick-like item and an empty 1/2 barrel keg.
Line up in the parking lot leading to the football field. Split into 2
teams (3 on one team and 2 on the other). First pax from each team picks up the coupon and runs with it 2 spaces, sets it down and returns. Next pax runs to the coupon and brings it back. Rinse and repeat going 4 spaces, 8, then 16. Flapjack and bring the coupon back.
Head up the hill (by what YHC assumes is the cafeteria) and use the picnic tables there.
20 dips, 10 step ups each leg
15 dips, 7 step ups each leg
10 dips, 5 step ups each leg
Return to the coupons, rotate coupons, and rerun the coupon suicides.
Staying in the parking lot, one pax from each group does a called exercise and the others ran to the end of the parking lot and back. Exercises included coupon OH press and coupon curls.
Line up on the wall under the “Upper School” letters and get into People’s Chair. Grab the keg and pass it up and down the line. First rotation with 0 OH presses, second rotation with 1 OH press each time the keg was passed to you, third rotation with 2 OH presses for each keg pass. Take a break, go into balls to the wall for a solid 10 count.
Then down to the parking lot for some Mary including: Heels 2 Heaven, LBC’s, Freddie Mercury
At this point, Mr. Brady commented that we should do some more running and even mumbled something about the first hill at Horsey. YHC had 0 desire to hit that hill and was sure the pax, excluding Mr. Brady, would mutiny so we did the next best thing. We moseyed to the football field for some sprints. This was almost met with a refusenik from Mr. Brady, Jet Fuel called him on how HE WANTED to run, go figure. Anyway, sprint from the goal line to the 20 and back, then the 40, then the opposite 40, opposite 20, and finally opposite goal line. By then we were out of time and returned to the cars for COT.
The Keg-Toss Moleskine:
More than a month ago, YHC volunteered to Q this date. It had been too long since YHC’s last visit to Joust and with the change in Site Q management and the ultimate frisbee craze, YHC had to check in to see if the wheels were falling off. In mentioning the Q to an unnamed pax two days before, a comment was elicited that it would be a rough day to Q. It’s the day after the 4th, a large convergence in the morning the day before, cookouts and fireworks, no one will want to get up and we’ll all be exhausted. When YHC showed up at 5:26 AM, one car was slowly circling the parking lot, and two others came in hot. Not a total washout but close.
Good effort by the pax today, YHC was feeling the effects of celebrating so much freedom the day before and either the pax were sympathetic and let YHC run a little slower or were also feeling the effects and were OK with the pace. Hammer and Heartbreaker might have said three words total during the whole workout but pulled the silent assassin card. Mr. Brady maintained his usual upbeat persona at the early hour. YHC was surprised to hear that he wanted to run to Horsey when we had 8 minutes to go but wasn’t so hot on sprints on the field. Jet Fuel, like YHC, hadn’t been to Joust in a long time either but left it all on the field and the parking lot. He is also travelling overseas next week for work, have a safe trip bother.
Thanks to Ductwork for the opportunity to lead and thanks to Hammer for the takeout.
No announcements.
12 men decided it was a good day to take on the hills of Horsey. With YHC on Q all assembled in the parking lot at 5:15 except for a late entry by Mr Brady. YHC had indicated, in a pre-tweet, that pax should wear reflective/safety gear. Most pax heeded the call and had something reflective on. YHC showed up in all black with a reflective ankle Road ID. Veteran hide and seek move there. After a short disclaimer, the group took off for the top of Mountainview.
The Thang:
Hide and seek is a simple enough game, if you’re “it” you get a head start and the others don’t watch where you’re going but give you ample lead time to hide. Then the others take off to find you. Basically, CMIYC.
12 pax broke into 3 teams, Fast, Schmedium, and Slow. One person from each team was “it” and took off along their selected route. The other pax did 10 merkins, 10 shoulder taps, and 10 Peter Parkers before the chase. Once the team caught up to their “it” person, rotate rinse and repeat. Simple formula. Strategy and tactics were left up to the pax.
Moleskinny:
YHC came up with this idea in the heat of the day Saturday, while doing yardwork and prepping for a big family cook-out. The heat must have caused some neurons to misfire or it was the recovery beers from the double pre-run and heavy workout at Rock Zero. Either way, it was an out of the box idea for YHC and should have been questioned at the door.
Nevertheless, good tactics on display from the pax. YHC’s own tactic included a double-double-back on Old Bell and being able to circle back around to meet his team head-on. Lying down on someone’s lawn (probably not Chester’s) while the team ran past oblivious to the 6’8” black hole smack in the middle of a green lawn. Horsehead more than once attempted to hide behind a tree and a mailbox. Mumbled something about Boo Radley’s driveway and losing his pancreas.
YHC assumes that the residents of this hilly hell in Charlotte must be used to this craziness. Because no one questioned the wisdom of running through the gloom and shining headlamps onto stranger’s houses and lawns looking for your fellow pax. Luckily the cops were not called, and no warning shots were fired. Funky Cold was pretty sure it would be a shoot first, ask questions later type scenario (insert dueling banjos here).
The team breakdown is below. Pax should sound off with their team’s highlights but we’ve caught a few from the hacked security cameras around Mountain View.
Fast Team –Lee, Thin Slice, Turkey Leg, Funky Cold
Schmedium Team – Benny, Flipper, What Did, Taf
Slow Team – Udder, Hoover, Mr Brady, Horsehead
Fast: Always chasing Turkey Leg. Seriously, dude was moving with everyone in hot pursuit every time YHC saw him.
Schmedium: Caught Flipper trying to hide behind a pickup truck, at one point, he might have jumped into the bed.
Slow: Mr. Brady was on the wrong team, and it has nothing to do with the nipple tape on full display during COT. He blames the sweat, others thought he might have a part time job in the late night and left his tassels in the car. YHC has no comment.
Announcements: Convergence on Thursday in Metro at 0630 Independence Park and Area 51 at 0700 at Hydra. Also American 4 miler on Thursday.
Thanks to Horsehead for the take out.
8 pax on a humid Thursday for this week’s episode of Meathead. 3 pax were crazy enough to show up for a Meatrunner. At least one pax (YHC) regretted it when the workout started. A quick disclaimer was given and little history reminder of the importance of this day 75 years ago. YHC then informed the pax that this workout was put together with that day in mind. If there were any objections, they were lost in a cacophony of YHC’s loud choices in music.
The Thang:
75th Anniversary of D-Day set
5 merkins
5 goblet squats
5 OH Press
5 Good Mornings
5 bell thrusters
Repeat 3 times for 75 swings and 75 combined reps of the other exercises.
Operation Overlord set
Suitcase or overhead carry KB to designated spot in the parking lot (approximately 66 meters)
11 4-count flutter press
Suitcase carry back to starting point (approximately 66 meters)
11 4-count Leuganis
Suitcase or overhead carry KB to designated spot in the parking lot (approximately 66 meters)
11 4-count flying squirrels (without the merkin, but with the jump at the end)
Suitcase carry back to starting point (approximately 66 meters)
11 two handed curls / 11 two handed tricep extensions (repeat for 22 of each)
75 years ago, 6-6-44, Allied troops landed on the beaches of Normandy. The idea for this set was to remember 6-6-44 or 66(meters) and 44 reps. With the distance covered as a reminder of the allied troops who traveled up the beaches under rucks weighing as much as 80 pounds.
The pax ran through both sets two times. The only difference was replacing the flying squirrels (should have worn gloves) with cleans (11 on both sides) and snatches (11 on both sides)
Mary:
11 4 count flutter press
11 4 count leuganis
11 Dolly (in cadence is 22) + 11 Rosalita (in cadence is 22)
Another round of 11 cleans per side and 11 snatches per side to finish it out
Endex
Beach-storming Moleskin:
Got asked by Voodoo to fill in yesterday afternoon and for once I’m in town so a chance to Q felt good. I was also the first pax that wasn’t on IR from the Voodoo go-to list. Hoping the others heal up soon.
Speaking of IR, Plasma was back from IR today. Good to see him again. We also had some (new to me) pax in the mix this morning. Nice to meet Swift and Victoria, hope to see you gentlemen again. Spackler decided a Meatrunner was in order with Voodoo and YHC. Not sure he’s going to repeat that mistake anytime soon. YHC was outrun by both but none of us were any more ready for the workout that followed. Schmedium and Sould Glo were silent assassins today, putting in the work with little room for mumbelchatter. Voodoo was the observant site-Q as usual helping Victoria and Swift with their clean and snatch forms.
Today’s workout was inspired by the GoRuck June challenge. Pledge some miles, do some workouts, support a good cause. YHC’s workout required no pledge other than to show up and put the work in,but no patch or cool t-shirt either. It was simple but effective with no overhead. I wanted the pax to stay together on the exercises. I drew a parallel to the boats on D-Day dropping troops onto the beaches. Each man was responsible for getting himself off that boat, and the CO was responsible for making sure they all moved together. Thankfully, it mostly worked.
As always, it’s an honor and a privilege to lead. Thanks to Voodoo for asking.
If you get a chance today or tonight, take a moment to remember what the world endured 75 years ago. Forces of tyranny shook the world to it’s core and the one thing that brought us back from the brink were the sacrifices of good men and women. Be it their time,
YHC had the take-out.
Announcements:
Beer mile – tomorrow. Not an F3 sanctioned event, but the participants are all in F3. Only slackers know where to find the details.
On a humid Saturday, as a start to Memorial Day weekend, 37 (some argued 38) pax converged on Calvary Church’s parking lot to start their weekend off right. With shovel flags planted and the pax chatting, a brief disclaimer was given with a few words on the importance of the weekend and how the workout would run today. Then we were off.
Tha Thang: Nemo, Geraldo, and YHC split the Q with Nemo on COP. After a quick warm-up with our favorite openers, he brought it with a session of up-downs (call them burpee warm-ups) in the parking lot. After one was completed for each pax in attendance, Nemo then quickly departed for his senior trip. Geraldo took the reins and gave us a Go Ruck inspired WOD with lots of laps in the parking lot. A quick trip to the hot box for a water break followed and about 150 air presses while in the people’s chair. YHC was tagged in and we moseyed to the rock pile by the entrance. Partner up, grab a rock (you can be proud of), and P1 runs while P2 does called exercise then flap-jack. Simple but effective. At the appointed 0750, pax returned their rocks and moved to the grassy field in front of the church for 10 minutes of burpees in silence.
Moleskine: First, #cobains for not posting this sooner. A busy weekend for YHC coupled with a work trip on Tuesday morning.
The US Memorial Day was not an official federal holiday until 1971, but it has been honored in some way since 1868. This is the celebration of the lives that were sacrificed to preserve the American way of life and to bring freedom to the oppressed. Somewhere between 2012 and 2018 the first F3 Area 51 Memorial Day weekend convergence was held, historians believe. at the workout formerly known as the Rock.
As the country kicks off the summer season, a moment of pause is called for to remember the lives that were sacrificed so we could enjoy our freedoms today. With the appropriate degree of ceremony, 3 citations of fallen US soldiers were read by the site-Qs during the workout. At the end of the workout, each pax worked in silence for 10:00 minutes. The goal was to complete 100 burpees.
In another life, the service men we honored were someone’s neighbor. Sometimes it strikes me that, if we were alive 75 years ago, some of us would have been drafted or even volunteered to go overseas. How different would our workouts look then? F3, as we know it today, would be vastly different. These men were sons, fathers, cousins, or friends to someone. They all had different jobs, backgrounds, varying degrees of education, families, bills, by all accounts the men we honored were as different as the pax standing next to you in the gloom. Ordinary Americans at home. But because of their courageous actions and by giving their lives, these men became extraordinary, true #HIM.
Thanks to the pax for coming out and letting the Rock Zero site-Qs lead. As always, it’s an honor. Thanks to Flipper for taking us out.
Announcements:
Beer Mile – 06/07 (not an F3 sanctioned event)
Other stuff, check slack.
12 pax (including 4 Meatrunners and 1 Meat Rucker) made it to this week’s edition of Meathead for their beatdown. YHC was home for a chance and had to beg the Q from Gerlado. Geraldo graciously swapped, whether the pax liked it or not, and the date was set. What follows is a loosely organized retelling of the event.
The Thang:
25 swings, 10 windmills, 25 swings, 20 IW, 25 swings, 10 halos each way, 25 swings
Chest Press (3 sets of 5 each side) 20 swings to finish
Lawn Mower (3 sets of 5 each side) 20 swings to finish
Shoulder Press (3 sets of 5 each side) 20 swings to finish
Up-Right Row (3 sets of 10) 20 swings to finish
Squat (3 sets of 10) 20 swings to finish
Deadlift (3 sets of 10) 20 swings to finish
Curl (3 sets of 10) 20 swings to finish
Tricep extension (3 sets of 10) 20 swings to finish
Flutter Press, Leuganis, The Lean
Moleskine:
This is based on YHC’s hotel workouts when on the road for work. Same exercises, similar order, similar reps. The minor detail not mentioned is the all these exercises were done in cadence with a slow “positive” action and a quick “negative” action. Think the Low Slow Squat, 3 count down and a single count back to start. Slow “positive” quick “negative”.
This one hurts. It’s a long burn and for each exercise with minimal down time between sets. This keeps the blood flowing and muscles working. It also lets you squeeze in a full weight circuit in 45 minutes. For those keeping track today’s workout got you 260 swings.
Surprisingly, the mumble chatter was light today. YHC will just assume the pax were saving their energy for the workout.
Our Meatrunners today: Fletch, Purell, Chin Music, and Bratwurst were regretting the decision to get those extra miles in somewhere around the second set of squats.
Bratwurst brought a friend, Snooki (spelling?) along. YHC is hoping Snooki wasn’t scared off.
MAD, our solo Meat Rucker, needed an extra challenge and kept the ruck on for the workout. Good showing out there!
Voodoo came in hot, but probably has serious jet-leg from his trip to visit the Blarney Stone.
Tulip was the silent killer. Gotta keep an eye on the quiet ones, they’ll kick @$$ at the workout and ask for more.
Plasma is making a regular showing at Meathead. Great to see you again, and can’t wait to see the vQ. Thanks for letting YHC lean on you during the post workout stretch.
Cooter was coming off IR. YHC couldn’t tell from his form today. Glad to see you again, brother! Stay healthy!
Bulldog was surprisingly low-key this morning. Normally quick with the mumble-chatter. YHC will assume he was in awe of the awesomeness of the Q.
Announcements:
Paper Jam started a new workout for those coming off IR called General Hospital. Spread the word for pax that are nursing an injury and stay safe out there. No other major announcements for today.
Thanks to Cooter for the take-out.
It started with an idea. A non-runner Qing a running workout. Plans were made, mumblechatter ensued, the Q confirmed “a” start point. Then it all came crashing down.
The Q made plans, started a weinke, and planned where to be and when. This is a runners workout known for going off-campus. How was the non-runner Q going to keep these hooligans in line? Apparently, NOT the track according to the consensus.
Questions came up, “Where would the workout take place?” Vague answers were given. A refusenik was tossed out weeks prior to the workout on the vague hint that the track would be used. The Q was unwavering in his commitment, the workout would happen. It was planned, the pax can just suck it up and deal with it. Then the day before the workout came and something was posted to the Twittersphere. The Q hadn’t even begun to advertise his workout for the next day and the cyber bullies were lined up at the door posting gifs and hashtags. Slightly concerned, the Q made adjustments to the weinke the night before. OK, if the pax demanded this workout not be in the track, then so be it, we would stay off the f*cking track. (Don’t say the Q didn’t warn you)
So with the updated weinke in tow, the Q set out to Charlotte Latin at 0450 to make the 0515 start time. Pulled into the parking lot with more than a few minutes to spare and waited, then waited some more, then said “could it be that no one showed up today”? A DM was sent to Purell looking for the pax. No answer. The Q said, “well I can always drive home and climb back into the fartsack.” Somewhere around 0523, 7 pax moseyed into the parking lot. The Q steps out of his car, “If I knew you guys were going to run this one in I would have joined you.” And that’s when the wheels fell off this thing.
The thang: From the “proper” Charlotte Latin Parking Lot (not to be confused with the “actual” well-hidden parking lot) run to the intersection at Whitehorn: 10 merkins. 50% of your mile pace to Deerpark Lane: 10 merkins. Take Deerpark Ln to Doe Ct (this was uncharted territory). At Doe Court is the 1st Round of Rabbits vs Clydesdales.
Back at Doe Ct, run to the intersection at Nettlewood. Repeat rabbits vs. clydesdales down to the end of Deerpark lane and back. Mosey down Nettlewood and end up on Whitehorn. Go left and stop at White Dove Ct. Repeat rabbits vs. clydedales. Get back on Whitehorn and stop at Stonemark for, you guessed it, rabbits vs. clydesdales. Keep moving back to Deerpark and go left back up Deerpark. This is the loop. It would only be repeated one time.
On the final loop the pax went to the end of Whitehorn and had one final round of rabbits vs clydesdales, but by then 3 pax had quit (some due to injury and 1 because he legitimately had to leave early). So it was kind of a sad trombone ending. The pax, maybe feeling bad for the Q, maybe wanting to show him that the track really wasn’t worth it, indulged the Q for 5 minutes of 100 yard AYG, backwards runs, and 2 shuffles (left side and right side). Then they all joined the Hawks Nest crew just in time for burpees, losing another pax in the process.
The Moleskine:
8 started, 4 finished. It was a slaughter. The original weinke was to do a lap or two of warm-up on the track so YHC could gauge speed amongst the pax and then split up the rabbits and the clydesdales. Then the pax would have run 100 yard sprints chasing each other around the track, with a recovery yog around the curves. This was tried at SIBling Rivalry a few weeks ago and it was a solid plan and well executed.
Not so much with this crowd.
YHC’s biggest concern was developing a workout where he could keep the pax together. Injury never crossed YHC’s mind especially doing something like, you know, running at a running workout. At least if the pax got injured on the track, they wouldn’t have to walk all the way back to their cars from Raintree. That’s assuming the injured made it back to their cars. We offered to accompany them and they begged us not to.
The first man to peel off had a legitimate excuse as he needed to leave by 0600. The second man to peel off was “injured” with a pulled calf during a sprint. He walked back to his car as the remaining pax passed him, twice. Mumblechatter ensued. The third made it to the tail end of Whitehorn, before the last sprint, and also claimed an “injury” something about a pulled calf. Things were starting to look suspicious but the remaining pax kept going. The fourth pax peeled off just before joining Hawk’s Nest for COT. Maybe he didn’t want credit for the workout, maybe he had other places to be. Maybe he realized it was too late for the injury excuse. Whatever the case, we were down to 4 and YHC bragged to the assembled Hawk’s Nest pax that he had officially slaughtered 4 pax somewhere in Raintree. Guess they should have listened and stayed on the track.
Thanks to Purell for the chance to lead. Next time YHC will make it to the right parking lot for 0515 launch. Hope the pax enjoyed the workout, even if it there was a high propensity for injury. And for the injured, hope it was nothing serious and to see you all in the gloom again.
The names of the pax have been withheld to protect the (sort-of) innocent. They can sing the praises of this awesome workout in the comments below.
A journey of 1,000 miles begins with 1 step.
I started the year like anyone else, with a vague notion of doing better than the year before. But better at what? I wanted to lose inches off my waist, stop always being the 6, get into the rucking thing. I’m not really sure I remember what I wanted, but I think it was forward momentum. Just not standing still.
And so, 2018 began. I remember training for the Joe Davis 10K run and treating it like it was a big deal. I had run 10 kilometers before, but something about this race was different. Maybe it was a huge F3 presence, or a chance to prove to the F3 pax/myself that I could run that distance at a respectable pace. A sense of accomplishment.
I did it, and then that race was over.
I had a great showing (IMHO), but there I was in the middle of January. The rest of the year ahead of me and it was time to decide on the next goal.
The next goal was a half-marathon, then it was SMR, Pathfinder ruck training, BRR, Go Ruck Events. After each of these, I found myself craving another goal just beyond the horizon. Working for that next CSAUP. After the half-marathon, I was sitting in a diner, ordering healthy food, and thinking about the next thing on my list. My family was happy, and proud, and kept congratulating me, but they were looking at that moment as the accomplished goal. I had already moved on to the next goal.
Maybe it’s because the destination isn’t the goal. The goal is the journey. The destination is just a chance for you to stop, look back and say, “Wow, that was an amazing accomplishment (or not).” Then keep moving forward.So, for 2019 I have more goals. This time the big one is to complete 100 miles a month, rucking or running, participating in a scheduled event or just at a workout. Pathfinder training for class 018 is almost done (a month ahead of schedule) and I’ll start class 019 in February. I’ve already scheduled 2 Go Ruck events and will be signing up again for the Joe Davis 10K.
I have so many people to thank for this, and I wouldn’t be able to remember them all in one sitting. So, here’s a thanks to everyone. Anyone who’s congratulated me, encouraged me, provided an uplifting comment, and even if you’ve thrown some shade my way, thanks. Although this is my journey, it’s not one I make alone.
2018 Achievements
Total Mileage: 1,008.6 miles of rucking or running or (sometimes) both
– First timed 10K (Joe Davis Run for Recovery)
– First ½ marathon (BB&T Corp Cup) – completed with a 30# ruck in under 2:30:00
– Ran #4 spot in the Smoky Mountain Relay, 9-man team, F3 Up ’n Over
– Ran #1 spot in the Blue Ridge Relay, 9-man team, F3 Up ‘n Over
– Crane Relay, Team Clean-Up
– Enrolled in 4 Pathfinder ruck training classes (2 Forward and 2 Endure classes)
– My neighbors (and my family) think I was crazy for walking around the neighborhood at all hours of the day (and night) with a backpack on and doing various exercises in the cul-de-sacs
– Go Ruck Light: Operation Red Wings
– Go Ruck Light: Carolina Ruck Club Battle (1st place team)
– Go Ruck Tough: Thanksgiving
– Go Ruck Light: Santa Ruck 2018
– Completed the Travis Manion 5K under ruck in 3rd place
– Completed the Let Them Soar 5K under ruck w/a track commander
– Q’d 15 F3 workouts across 2 regions
– Countless pre-runs, post-runs, pre-rucks, and post-rucks
If you’re looking for me in 2019, I’ll be that guy in the gloom always looking towards the horizon.
A lucky (or unlucky) 13 posted in the gloom at Covenant Day School for this week’s episode of SkunkWorks. A quick observation by Tweetsie that YHC wasn’t waiting in the parking lot with a kettlebell lead some to speculate on the many dangers that may await. YHC proved to be a brief master of suspense when I led everyone across the parking lot to let the madness ensue. A quick disclaimer for the veteran pax and then we were off.
The Thang:
Warm-up:
SSH x 50, Two-handed swing x 30
IW x 20, Two-handed swing x 30
Plank up – mt climbers x 20, Peter Parkers x 10, and Parker Peters x 10, Two-handed swing x 30
Circuit 1:
Goblet Squat, Merkin, Sumo Deadlift, Two-handed Swing
x 20, x 15, x 10, x 5
Circuit 2: (single sided)
Snatch, Reverse lunge, Lawnmower (reverse grip), cleans
x 10 each side, x7 each side, x 5 each side, x 3 each side
Circuit 3:
Curls, Upright row, Overhead Extension, double OH press
X 20, x15, x 10, x 5
Burnout:
40 Two-handed swings, 10 OH presses and 10 Tricep Extensions
30 Two-handed swings, 10 squats and 10 good mornings
20 Two-handed swings, 10 curls and 10 up-right rows
10 Two-handed swings
Moleskine:
If you’ve ever been to a Meathead or Diamondhead (Metro) workout that I’ve Q’d, you’ll recognize the format. Lots of reps designed to burn out the muscles. The only good news is that the rep counts are descending. If the pax did all of their reps then they would have finished 240 swings, 60 curls, 60 up-right rows, 60 squats, 60 deadlifts, 60 OH presses, and 60 tricep extensions. Plus 50 merkins, 50 snatches, 50 lawnmowers, 50 lunges … well you get the point.
As for the pax it was a solid effort. Mumble chatter died off after the first 10 minutes of the workout and YHC had tunes going the whole time. This was a 0.0 workout which is a change-up from the Skunkworks that I remember but some pax felt it necessary to squeeze in a pre-run this morning, so they got to count some mileage at least.
Smokey left at exactly 0615. He didn’t even stick around for COT. Maybe he was hoping not to get credit for the beatdown or he had somewhere more important to be …
Stone Cold said he won’t be washing his hair today after that workout. YHC is betting that’s a regular excuse.
Solid effort this morning by the pax. Thanks to Tulip and Funky Cold for the chance to lead.
Announcements:
Thanks to Chin Music for the take-out.
8 men made it to South Charlotte Middle School for this week’s edition of Base Camp. YHC was on Q and promised a low(ish) mileage beatdown. YHC kept it simple but effective. So after a brief disclaimer and setting up some tunes, here’s how it went.
Tha Thang:
Run around the parking lot, Circle up x25: SSH, IW, Merkins,
Hold plank for a 10 count, then High knees (in place) x 25, butt kickers (in place) x 25
Mt. Climbers, Peter Parkers and one more loop around the parking lot
5 SLOW burpees (pause at each place in the movement and make the movements slow)
Partner up find someone you know well:
P1 runs the loop, P2 does the exercise
— or —
P1 holds plank, P2 does exercise x 20
Exercises:
Reverse Lunges
High knees
Carolina Dry Docks
Squats
Shoulder Taps
Merkins
LBCs
SLOW Flutter Kicks
Butt Kickers
SLOW Burpees
Mt. Climbers
Freddie Mercury
Reverse Lunges
High knees
Carolina Dry Docks
Squats
Shoulder Taps
Merkins
Outsourced Mary and a plank for the last 20 seconds
Naked Moleskine:
YHC wanted to hit the football field for this workout but with all the rain we had last week, it was probably a muddy mess. So YHC opted for the parking lot. 7 of us started in the lot and Floor-Slapper dropped in during our warmup. Both he and Sardine proceeded to ask when the warmup would be over and the workout would begin. This was while they were catching their breath from the “warmup”.
YHC offered a little choice for the pax, since I was told this was a moderate workout. The optional plank was thrown in for anyone on injury who didn’t need to run as much. There might have been a pax who took the option but most preferred to run.
Welcome to FNG Bunny Ranch (Goonie was stuck on it). Hope to see him in the gloom again soon.
Announcements:
Christmas Party – Next Friday
Joe Davis Run – March
Metro – Turkey Drive: $20 or donate a turkey to CMR
Thanks to Insomniac for the take-out.