Author Archive Lois

Arm day at the Peak

10 men made the right decision and gathered at 5:30 at Matthews Elementary to start their day off right. YHC switched things up today and went with a mostly upper body workout. Disclaimer given and we took off to the driveway beside Mac’s for COP.

  • SSH x 20
  • Hillbillies x 20
  • LSS x 20
  • Forward arm circles x 10
  • Backward arm circles x 10
  • LSS x 20
  • Hillbillies x 20
  • SSH x 20

After hearing complaints about false advertising for an upper body workout, we went right to Jack Webb, up to 5 (kind of) and back down to 1. Q got excited and skipped numbers, or he just couldn’t count correctly. I believe we went 1, 2, 4, 3, 5. No reps were missed and the crowd kept me honest.

We then did an Indian run to Baucom Park for some circuit work.

  • Incline Merkins x 5, Dips x 5, Step Ups x 5
  • Incline Merkins x 10, Dips x 10, Step Ups x 10
  • Incline Merkins x 5, Dips x 5, Step Ups x 5

Repeato with Decline Merkins.

Mosey back to FBCM side parking lot and partner up.

  • P1 does 10 Merkins, P2 does 10 LBCs, Flapjack
  • P1 does 9 Merkins, P2 does 9 LBCs, Flapjack

Repeato decreasing by 1 until done.

At this point Q heard no more complaints about this being an upper body workout.


  • Flutter x 20
  • Dolly x 20
  • Rosalita x 20

Mosey to the wall for some PC

  • 2 rounds w/ 50 arm presses
  • 2 rounds of BTTW

Mosey back to launch and time was called.


Seems like I always comment on the weather, whether good or bad. See what I did there? I’ll claim my getting older. The weather was fantastic today though! Temps in the 50s with no humidity. We’ll take that as long as we can get it.

Great to see Blue Hen and Nomad back out. Come back anytime fellas.

Somehow Tweetsie acquired a F3 Boone t-shirt despite never having posted in his hometown.

Lots of chatter and conversation this morning. As always, great getting work in with the Thursday morning crowd.


It was a pleasantly chilly morning as 6 gathered at Matthews Elementary for this week’s edition of Peak 51. Hey, it rained last night. Say, Lois, where is the shovel flag? Those two thoughts are, ahem, related.

Anyway, let’s go. Take the long way to the First Baptist rear parking lot.


  • Side-straddle Hops
  • Imperial Walker
  • Mountain Climber
  • Hillbilly
  • Low, slow squat
  • Windmill
  • Arm circle, front and back

All were done in cadence, but with varied counts, just to keep the PAX (mostly Slim Fast) on their collective toes. Speaking of, YHC ended Hillbillies at 20, since Slim was using his fingers and toes to count.


Mosey to the church office/back of bank parking lot. Partner up.

  • Partner 1: Supine pull-ups on the bar. AMRAP
  • Partner 2: Run to the other end, do exercise, run back, flapjack.

Two rounds of hand-release merkins. Two rounds of bomb jacks.

Mosey to the back bus lot for some Grinders … not Grindrs. That’s a whooooole other subject matter. NSFW, ya know?

So, Lumberjack and Poser did dips over on the wall. YHC and Cocktail hustled to the far corner for lunges. Slim Fast and Sensei started off as the runners. Runner run to the lunge corner, then lungers run to the wall, dippers run to the lunge corner, etc etc etc etc etc etc.

After a couple of rounds of that, let’s mosey to the wall, the big one over near launch.

People’s chair — arms out in a hold, then 50 air presses, then more holding, then, recover.

We make a thrilling discovery. Somehow, YHC’s kettlebell was sitting over by the wall. Weird!

Back in the people’s chair, pass the KB down the line and back. Recover.

Lumberjack and Cocktail both showed how swole they are by doing some KB exercises. Skunk Works is on Tuesday, guys. If Smokey is on Q there, avoid it. You might not make it. YHC speaks from experience.

Big League Chew is on Q this upcoming Tuesday. That’ll be a good time.

Where were we? Oh yes, well, since those guys were so excited about doing KB exercises, let’s pass the bell back down the line, but this time, do 5 curls before passing. Pass/curl back down the line. Recover.

Repeato one more time, this time with 5 overhead presses, and only one time down the line.

Recover, back to launch, here come Joker, Funky Cold and Red Card in from Sparta, and we move to …


Counting. Naming. Funky Cold with a strong takeout.



Step up and Q Peak. If you didn’t get an email from Sensei with a boatload of dates going forward, let either one of us know.


I mentioned Smokey nearly killing PAX on a Q at Skunk Works. We reminisced about the time Smokey was on Q at Peak and we did the supine pull-ups with our dear friend Sally. That was horrible. I mean, what we did today was no picnic, but, in a world of moral relativism, at least it wasn’t THAT bad.

Even though Tweetsie has gone Hollywood this weekend — no, really, he’s off again, this time to SoCal — I led us in the hillbilly in tribute. By the way, I’ve typed “hillybilly” several times in reference to that exercise.

He is betraying his Boone roots in a big way. Bet big on kale futures when he returns. Note, I’ve attended the Academy Awards, and I don’t have that problem. Mostly because attending that event reminded me in a big way that I am, in fact, from the upstate of South Carolina.

NCAA Tournament update: It’s halftime of Yale/LSU. Kenny Smith looks like he’s wearing a velvet suit jacket.

I should probably talk more about the people who were there today, as I’ve dedicated a lot of time to throwing Smokey and Tweetsie under the bus, and neither was there this morning.

NCAA Tournament update #2: Pizza Hut still sells P’Zones? According to this commercial, the answer is “yes.” Who knew?

It was a small, but solid group. We all lamented the AMRAP supines early in the workout because, well, we all got to a decent number. Ow.

Overall, I wanted to switch it up and do some stuff to help us with upper-body, but not neglect the rest either.

For anyone Qing Peak in the future, which, again, YOU SHOULD SIGN UP FOR A SLOT, feel free to shake it up and make it your own, whether it’s traveling to an underutilized spot in downtown Matthews, or bringing toys, or whatever. Remember: Moderate != Easy

Now I’m making SQL references. I think it’s time to get back to basketball.

Good morning at the Peak

Editor’s Note: Lois posting on behalf of Sensei

8 smart dudes took advantage of the cool-ish weather this morning and posted at Peak 51. It is March, so at best we have a few more weeks before the temps and/or humidity starts to rise. No FNGs, so the standard disclaimer was given and we took off and did the following …

Mosey around the front of FBC to the side parking lot.

  • SSH x 20
  • Hillbillies x 20
  • Merkins x 10
  • LSS x 20
  • Forward arm circles x 10
  • Backward arm circles x 10

Gather at the bottom of the church parking lot and partner up. P1 runs suicides to the other end of the lot, while P2 does called exercise.

  • Round 1 – LBCs
  • Round 2 – CDDs
  • Round 3 – Flutters
  • Round 4 – Lunges

Mosey 20 feet or so to the bottom of the paved hill behind the church for counting exercises:

11s on the hill, Merkins at bottom and Squats at top

Everybody on their 6 for Mary!

  • Dolly x 20
  • V-Ups x 10
  • Freddie Mercury x 20

Longer mosey to the wall for some PC — 2 rounds, 50 air presses each

Mosey over to the bus parking lot for some AYG sprints … we got in 4 total

Head back to launch and time.

Moleskin and Observations:

  • This was a fantastic morning. Perfect shorts and t-shirt weather without stupid humidity.
  • Great to see Beaver at Peak. Come back anytime.
  • The chatter during Hillbillies is always worth the price of admission.
  • Apparently Slim Fast does not like, or approve of CDDs. Something to do with naming rights and how they have nothing to do with actual dry docks.
  • The 20 feet mosey offended Tweetsie, duly noted sir.
  • V-Ups were as awful as expected, and candy bars / cookies are not a good pre-workout meal when V-Ups are on the agenda. I didn’t catch who offered that advice, but I do concur.
  • Everybody always loves sprints at the end of the workout, so you are welcome.

That’s it, as always it is an honor to lead the good folks at Peak 51.

Tweetsie with the strong takeout.

Shorty Starfish

It was cold on the Peak today. We had a small crowd, so, let’s get after it.


Mosey to back bus lot and circle up.

  • SSH x20 IC
  • IW x20 IC
  • Windmill x15 IC
  • Hillbilly x20 IC
  • MC x15 IC

Okay, let’s keep moving. Today’s main event, a couple of rounds of starfish.

Round 1, welcome to Merkinville. Do 15 reps of each:

  • Corner 1 – Merkins, standard
  • Corner 2 – Merkins, wide-arm
  • Corner 3 – Merkins, diamond
  • Corner 4 – Merkins, hand-release

Start in the middle, and before heading to any corner, hold plank for a 5 count. Every time you return to the middle, add 5 seconds. So, at the end, you’re looking at a 25-second hold. Which, after all the merkins, is trickier than it sounds.

Round 2, legs and such. Do 20 reps of each.

  • Corner 1 – Squats, regular
  • Corner 2 – Lunges, each leg counts as 1
  • Corner 3 – Squats, jump
  • Corner 4 – Calf raises on the curb

Start in the middle with 5 plank-jacks. Add 5 each time you return to the middle. Ending with 25 plank-jacks.

With the small crowd of vets and the chilly temps, we had an early COT and then took a sojourn to Brakeman’s for a coffeeteria.


Joe Davis Run this Saturday.


We got off to a rocking start this morning, literally. In pre-launch conversation talking about AC/DC, Slim Fast busted out his guitar and launched right into the riff for “Thunderstruck.” I took the kick drum and the gregorian chant parts. AH-AH-AH-AHHH-AHHH-AHHH-AH-AH! THUN-DER!

We also discussed Slim doing the Angus Young duck walk during his performances. I would pay good money to see this happen.

Also, the temperatures, while chilly, didn’t bother us, as we took heat from the runnin’ Spartans as they did some work on the playground to break up the miles.

Our fearsome foursome was able to do the starfish together as a group, which made for some great mumblechatter. Topics covered:

  • University of South Carolina’s Dance Marathon raising a boatload of cash.
  • Lois and Cocktail opting for the ninja look this morning with balaclavas.
  • New math — how does it work?

Slim Fast also served as our starfish GPS, helping our foursome avoid the yippee dog that the nice man walks in the mornings through the bus lot.

The hand-on-ground merkinfest did make things a little chillier than I had hoped. Our hands all warmed up at the impromptu coffee break, so, all is good there.

As we thaw out, hopefully coming soon, we’re hoping to see more of our crew out on Thursday mornings. I mean, I know our beds are cozy, but, it’s fun to remember when we start complaining about it being too hot that we complained about it being too cold!

Cobains to Sparta for any confusion when it came to our typically combined COT. It was an audible to give us a strategic advantage, as we were coffee’d up before a good number of the rest of the world.


Nine PAX braved the freezing temperatures to partake in Area 51’s original indoor stretch-fest.

So, YHC doesn’t know if you guys remember Tweetsie. He used to be a Site Q at Gumby and pretty regular amongst the PAX of Area 51. Then he went on an Australian walkabout during the month of February.

Now, he’s back stateside and apparently is “sick” because “see, it’s summer in Australia and winter here, and between the sudden weather change and spending a lot of time in an airplane to come home, sickness happens,” so, YHC had to take his Q this morning. A likely story.

Don’t worry — Tweetsie’s newfound home land was there in spirit. More on that later.


YHC? Not a professional. YHC? Nursing a bum right leg. Do as I say, not as I do.


Tl;dr? Control your tongue. It’s a small, but potentially nasty thing we live with. James 3 spells it out for you.

Stretching stuff

Started off with corpse, then windshield wipers, then some strap/rope work. The idea is to get your leg(s) up to 90 degrees and use the strap/rope to hold there. Many of us were a few degrees short.

A really slow, loping Sun Salutation, holding the various stretch points. Then a couple OYO at regular pace.

Then a series of high lunges with a crescent addition. The idea is to sink your hips low and let that be catalyst for your leg stretches.

Then some tree.

Then some warrior interspersed with some leg stretches and ninja.

Then some pigeon.

Then a return to the strap/rope, seeing if we made any progress.

Then we were done.


Joe Davis Run is this Saturday.


Well, when Tweetsie asked me to take his Q because, again, he’s “sick” and not “waiting on his dual citizenship papers to kick in so he can go back and eat himself into a Vegemite coma,” I was game, and, as usual, I spent about 98% of my energy thinking about the playlist and 2% thinking about the #weinke.

  • “Don’t Dream It’s Over” by Crowded House
  • “I Want You” by Savage Garden
  • “Down Under” by Men At Work
  • “Don’t Talk to Strangers” by Rick Springfield
  • “More Than a Woman” by The Bee Gees
  • “Torn” by Natalie Imbruglia
  • “The Loco-Motion” by Kylie Minogue
  • “Physical” by Olivia Newton-John
  • “Somebody Like You” by Keith Urban
  • “Need You Tonight” by INXS
  • “Let There Be Rock” by AC/DC

Now, Geraldo was the first to figure out what was going on. All songs are by people/bands from Australia. Now, with my incredible, brain-clogging catalogue of minutae, I had about 90 percent of the songs pegged. I actually didn’t realize Crowded House and Rick Springfield were from down under.

As Geraldo noted, Midnight Oil is probably the biggest “notably absent” on the list. Some songs were chosen to get more visceral reactions from the PAX, and the PAX did not disappoint. Most were wistful that they did not have 80s style leg warmers when “Physical” came on.

Tweetsie did tell me that Vegemite actually tastes awful. Did you know that you can order Vegemite off Amazon dot com? I might take a chance next time I’m trying to finish off a gift card.

Anyway, it’s always good to lead at Gumby. It’s the one workout where you feel better at the end. Thanks to Swiss Miss and Crocodile Tweetsie for the opportunity.


Welcome to January

Editor’s Note: Lois posting on behalf of Sensei.

YHC, much like everyone else has been spoiled by the past couple of weeks with reasonable temps in the early mornings. That ended today as January reminded us that it is in fact, January. The plan today was quite simple, keep moving.

We had 6 PAX at 0530, so I gave them the option of staying on campus or taking a mosey up the greenway. the unanimous vote was to mosey, so we did.

We made it to the greenway and Slim Fast noticed that Hard Hat was not wearing any gloves. Being the caring guy that he is, Slim who apparently has spare gloves in his car ran back and brought a pair for Hard Hat. I did not ask if the spare gloves were the giant orange Mt. Everest gloves or not.

We took the greenway up to Squirrel Lake Park with stops along the way for some SSH, IW, LSS, LBCs, Flutters, Dollys, CDD, Peter Parkers and Parker Peters. Lumberjack asked if we would do the breast stroke in the Squirrel Lake Park pond but he had no takers. We then reversed course with stops for Dips and made it back to launch point at 0615 on the nose.


  • Excellent work today by everyone. I had a plan for some AO running, but enjoyed the change of pace this workout brought. Same mileage with different scenery.
  • Keely was coming back from an 8 week layoff, but you could hardly tell. Nice job sir.
  • Not sure if Hard Hat has posted at Peak before. Come back anytime.
  • Swiss Miss, Lumberjack and Slim Fast were strong as usual.
  • Slim Fast with the takeout.

PAX like us, baby we were born to run

It’s the new year, Peak 51 will be full of FNGs and returning vets, YHC gets to kick everything off, this will be great!

So, the forecast resulted in pulling up to Matthews Elementary to find Tweetsie’s car parked in the parking lot. No one else. Well, no other person, but plenty of puddles and a steady, but not all that bad, rain.

Soon enough, there were 7 brave souls ready to make some magic happen at 2019’s first edition of Peak, despite the rain. Well, 6, as Tweetsie had to make an emergency run to the gas station down the street, but he was coming back, honest.

A heartfelt disclaimer was given, and we took off through to the First Baptist parking lot via the long way. Tweetsie did return, coming in hot like it was Mountain Goat or something, and he was ready to join in.


  • Side-straddle hops x20 IC
  • Imperial walker x20 IC
  • Windmill x20 IC
  • Hillbilly x20 IC
  • Low, slow squat x20 IC


Line up at the bottom of the incline in the parking lot. Time for a Peak 51 tradition — suicides, using the light poles in the middle as our stopping points.

  • Round 1: Straight-up running, there and back.
  • Round 2: Backpedal up the hill, run back down.
  • Round 3: Run up, lunge walk back.

Round 3 was everyone’s favorite. So many nice things were said about YHC during the time. Also, we must point out, that shortly before the suicides … as was prophesied a long time ago, it stopped raining. Because, as the Book of Slim Fast tells us, “The rain ne’er falleth on the just or the unjust at Peak.”

Or, if you prefer The Message’s rendering, “Nah bro, it ain’t gonna rain here.”


Mosey to the back bus lot. In a callback to my VQ at Peak, time to run 11s the long way across the bus lot. Start off with 1 jump squat, run, 10 Carolina dry docks, run back, repeat until you get to 10 jump squats, 1 CDD.

This might fly in the face of physics, but I am wholly convinced that the parking lot actually gets longer as this routine drags on. I don’t know how that works, given that the Earth is flat and anything getting longer would poke holes in such a cast-in-concrete truth.


We have time, so let’s go to the wall.

We did 3 rounds in the people’s chair.

  • Round 1: 50 air presses, civilian count
  • Round 2: Hold hands out for a bit, then 50 air presses, civilian count
  • Round 3: Hands out, hands up, 25 punishingly slow air presses, civilian count

That was terrible. Let’s head back to launch.


Counting, naming, announcements, Tweetsie with a good take out.



  • Gremlin, a CSAUP event put on by the F3 MeCa crew, is January 19 on the verdant and continually under construction campus of UNC Charlotte. Preblast here.
  • Joe Davis Run, a big event for F3 Area 51, SOB, The Fort, etc., is March 9. Preblast here. 5K/10K/Fun Run options. Slim Fast likely has signed you up already, so you should put it on your calendar.
  • We are gathering Qs for Peak. If you didn’t get an email from Sensei earlier in the week, get with him or me via any of the usual channels.
  • If you want to Q Conviction — Wednesday mornings at Shiloh Elementary out in the Union County wilderness, get with Bullwinkle, and make sure your shots are up to date.


So today was leg day at Peak, sort of by accident. With the forecast not looking so hot, I was thinking of a suitable routine that did not involve too many instances of hands on the ground, but would be a grinder to hopefully set a great tone for the year ahead.

That’s when it came to mind, Sensei once during one of our post-Mountain Goat coffees told me “man, I remember when you ran those 11s in the bus lot, that was good.” So, if you didn’t like it, blame Sensei for incepting the idea.

I reverted into football coach mode during the backpedal suicides, instructing the PAX to “keep those hips low,” which made me realize The Mouth wasn’t there, because that was low-hanging fruit. I also realized that I wasn’t doing a great job practicing what I was preaching.

Also, backtracking a bit, I applaud Slim and Tweetsie for behaving themselves during COP. Last time I Q’d and I called for the Hillbilly, things went way off the rails.

Great having Wild Turkey out with us. He was showing off some serious speed, but also was mindful enough to make sure the 6 was good to go. Again, set a great tone early.

Tweetsie, Slim, Sensei were their usual strong selves. Also, t-claps to Tweetsie for actually pre-running in the worst of the rain. Great job, and, when the guys in the white coats come to your house later, they are under instructions to “be gentle” with the straitjacket.

Good to have Lumberjack back in the mix. Also very strong. He said something like “I haven’t run in a while.” Didn’t show at all.

Bullwinkle, as usual, nearly caused me to self destruct as he asked me my opinion about a college football game coming up Monday night. I have feelings about one of the participants. I have FEELINGS about the other participant. I think I muttered something like “nuclear explosion blowing the Bay Area into the stone age” when he asked me what I wanted out of the game.

I registered 2.25 miles. I’ll be honest, I think I might’ve skipped an interval, because, well, I lost count somewhere in the 5/6/6/5 transition. So, whatever Slim Fast’s watch says we got, I’m willing to accept.

Anyway, as usual, it’s an honor to lead. As Tweetsie said in the takeout, there’s no other group I’d rather ring in the New Year with than this group. Looking forward to a great year ahead. Off to the rest of my day.

(Hey Alexa … how would you cause a nuclear explosion in Santa Clara, California? Asking for a friend ….)

Androgynous tights in the candy store

EDITOR’S NOTE: Lois posting this way way wayyyyy late for Madoff. I like to set the best example as a Site Q. Cobains. 

A few weeks back, YHC was set to VQ at Peak 51. Not wanting to disappoint, YHC spent more time than was necessary preparing a weinke that would balance the need to deliver a sufficient PAX beatdown while simultaneously ensuring that said weinke would not leave YHC off doing the technicolor yawn while the more seasoned PAX wondered why they let a Clydesdale Q…it’s a classic VQ dilemma. “No problem,” thought YHC…”we’ll just plank and do merkins ‘til our arms give out.” Right then.

Unfortunately, that initial VQ was interrupted by what appeared to be God’s version of the ice bucket challenge, so the VQ had to wait a few weeks. So today, 10 brave PAX finally got a chance to enter the candy store at Peak.

24 degrees 5:30 AM:

Disclaimer may or may not have been given: memories fade fast in the sub-freezing gloom. Mosey on over to the church lot and the fun begins.

Warm Up

  • 20 SSH IC
  • 10 CHINOOKS IC (PAX were already questioning the VQ weinke after this one)

Mosey over to the bus lot where the fun continues.

The Thang

PLANK RELAY: ROUND #1 (…a real crowd pleaser)

PAX divide up into two teams of 5. Teams assume standard shoulder plank. 1st team member runs a lap, then rejoins team in plank.  Next man up and repeato until all team members finish.

EMOM (Every Minute on the Minute)

This is a circuit exercise that follows a simple pattern of Merkins, LBC’s, and Squats.  Every 5 minutes, PAX perform 5 sets of called exercises (1 set per minute). Reps increase every 5 minutes as well. R1 & R2 lulled the PAX to sleep with low reps and standard Merkins. R3 & R4 provided a 1st F reveille with higher rep counts and Diamond Merkins.

  • Round 1: 5 Merks, 5 LBCs, 5 Squats
  • Round 2: 5 Merks, 5 LBCs, 10 Squats
  • Round 3: 10 Merks, 15 LBCs, 15 Squats     
  • Round 4: 15 Merks, 15 LBCs, 15 Squats


PAX divide up into teams of 3 or 4. Teams assume shoulder to shoulder chilly plank. Ist team member runs the length of the bus lot and reassumes chilly plank. Call is given to the next team member, and on we go until all PAX have run down the bus lot and back again.

Mosey back to Launch, with an abbreviated round of ABC’s for Mary.


Given that YHC’s perspective on running is that it’s what you do when you need to get away from a stronger opponent, this weinke was light on gazelle training. The unintended side effect of this, when combined with extreme cold, was an abundance of perplexing mumble chatter.

The PAX, particularly Bernie, took an immediate interest in Sardine’s choice of tights. Though unconfirmed, the unofficial opinion of the PAX is that the tights must have come from the no man’s land area of Marshalls: that group of clothing racks separating the mens and womens sections. We may never know…

The mumblechatter took a turn for the worse when YHC, in an attempt to entertain the PAX between EMOM intervals, attempted a version of “Kids Say the Darndest Things,” which included an observation from YHC’s Junior PAX #2 of certain body parts looking like candy.

Clearly, YHC and his bride need to do a better job of vetting the Halloween candy stashes next year. Given that the PAX were already boarded and fastened into their seats on the crazy train by this point, it is only fitting that the mumble chatter eventually landed us on some form of odd cousin love confession from Tweetsie. YHC’s bride says that the mountains of NC have a strange effect on the body and mind. After Tweetsie’s confession, YHC agrees.

All in all, YHC is thankful to the PAX for showing up this AM for a sub-freezing VQ. On some level, all 3 F’s were represented out in the gloom, and YHC was happy to have been a part.


Gremlin: Saturday, January 19

Best way to stay warm is just to run …

Editor’s note: Lois posting on behalf of Sensei.

My thermometer said 25 at 5am, and since I was Q at Sparta I kinda had to get up and go. I wasn’t sure how many other guys would show up, but at 5:15 there were 11 folks with just as questionable judgment as myself in the Matthews Elementary parking lot. The plan was simple: When it’s really cold, the best way to stay warm is to run, and keep running. Since Sparta is a running workout, the Weinke took care of itself.

We launched out from MES and ran the Labor Day Kiwanis 5K course (AKA the Peak 51 pre-run route).

Once we got back to Trade St. via Charles, we looped back around to Ames, hung a right on John St. and ran up to Christ Covenant Church.

We were still good on time so we cut through the church parking lot over to Fullwood, ran down to Trade St. took a left and headed back to the launch point.

It was 6:07, so rather than stand around we ran a couple of laps around First Baptist church for the remaining time.

By 6:15 we stopped and had 6 miles in. Not a bad days’ work.

We stopped along the route to do squats, feet shuffle, or whatever guys do to stay warm to wait on the 6. Though, this was a strong crowd so we did not have to wait much at all.

Chilly Skin:

Most of us got in 2 laps around the church at the end, but Stone Cold got in 3. Strong work, sir.

Supposedly The Mouth was there. It sounded like him, but The Mouth is usually a warm weather creature; it was December and it was hard to tell with the balaclava covering all but his eyes. Seriously, thanks for coming out. See you again in… June???

You know it’s cold when Strange Brew is wearing a shirt.

Sparta is a great workout. I think this is only the 2nd time I have not attended Peak 51 in my 4+ years of F3.

Gypsy, a Sparta regular was Q for Peak today. Since we share a launch point we may do some additional Q swapping in the future.

You can’t go wrong posting to either workout. Great folks all around.

Thanks for the opportunity to lead and run with the Sparta crowd.

Don’t go back to Biscuitville

Six descended on the venerable Scout Hut at Matthews United Methodist to work out a few kinks, tweaks and twinges at Gumby.

This was a group of Gumby vets, so, a disclaimer was given where YHC might have yada-yada’d.

Lighting: Regular … YHC was thinking Bambi lamp, but, wasn’t exactly in a stable mindset (more on that in a minute)

Music: YHC’s “Gin Blossoms Radio” on Pandora, which has, thanks to lots of thumbs up/thumbs downs, been algorithm’d to an enjoyable mix of 90s/early 2000s jangle pop and some rock favorites. It’s the large adult son of Pandora stations.

Devotional: From the old classic, Our Daily Bread, a devo on winning and losing. That whole “stable mindset” thing earlier was mentioned because last night, YHC’s flag football team lost in the playoffs. We still have a game left … a consolation/3rd place game … but, not playing for the championship is, well, hard. The devo has a good word on winning, losing and perspective. Now, the question is, how long does YHC stew on the loss and when does YHC actually pay attention to the devo he offered?

Okay, let’s go …

Corpse pose for devotional

Knees up, feet at your 6. Windshield wiper left and right, following your breath.

Hold on the left, right arm out and looking right, then flapjack, hold on the right, left arm out and looking left.

Move to tabletop for some cat and cow. After that, check your 6 with some side bends.

Move to child’s pose, moving your arms to the right, back to the middle, back to the left, then back to the middle.

Up to the top of the mat. One sun salutation lead by the Q, then 2 OYO.

Back down on your back, grab a strap or a rope.

Strap around your right foot, stretch it straight up. Try and get deeper with every exhale. Swing your leg straight down to the right. Bring it back up. Flapjack.

Now, move over onto your left side. Strap around your right foot, then, bring your right leg up for a combo hamstring/inner thigh stretch. This was (1) new (2) led by a Q with bad form, but once the Q said what should be stretched, everyone else was able to get where they needed. Leg down and flapjack.

Up to mountain, 2 sun salutations OYO.

Then a half-SS, stopping in downward dog, right leg up and hold for a 3-legged dog, then swing through to warrior 1.

Move from warrior 1 to warrior 2 to warrior 3 to peaceful warrior to warrior 2.

In warrior 2, face the wall in a star pose, then descend to where your hands are on the mat. A professional like Witch Doctor would tell you to move, flexing each individual vertebrae. YHC is not a professional.

Walk your hands back toward your 6. Then over to the right leg, then to the left, then back to the middle, then back up, moving back to warrior 2. Go to warrior 3, then peaceful, then 2, then 1, then back to mountain.


Go through that whole rigamarole again on the other side. This time, when it came to the star pose, descend, then do the ninja pose, left foot turned up on its heel, left leg straight, sitting back on your right foot. Flapjack, then back up and finish the warrior rigamarole.

Okay, time to sit in the chair, so chair. Then we moved to awkward pose, which is like chair, except your arms are out straight. YHC discovered in his research that there are multiple awkwards ….

Move to awkward 2 (aka “more awkward”) which is the standard awkward pose, but, you are up on the balls of your feet. This will make your legs go into revolt.

Then, move to awkward 3 (aka “most awkward”), which, while still on the balls of your feet and hands out, squat. This is not much better.

Back to awkward 2, awkward 1, chair, recover.

Gypsy chimes in at this point. “That was awful.” Yeah, it was. So, let’s do that again. Repeato chair/awkward series.

Back to mountain, let’s make like a tree. So, get into tree, right foot up, balancing on your left leg. Down. Before we flapjack, let’s keep it in the tree family with a new pose, the palm. So, from mountain, get up on the balls of your feet, arms up, hands open and meeting above your head. Down. Now, standard tree on the other side.

About this time, “Everlong” by the Foo Fighters pops up. If you are a fan of FF, you know that this is typically their closer at a concert. Here is an example from when YHC saw them in ColumbiYEAH last year about this time. So, it’s serendipitous, because we’re in the home stretch.

Move into downward dog, right foot up and through for pigeon. Come out of that, flapjack.

Back to corpse pose, revisit the devotional, then, time’s up.





Gypsy still looking for PAX for Speed for Need at the Let Them Soar 5K on November 10. It is launching from Christ Covenant, home of Skunk Works and Kevlar, and goes through downtown Matthews.


Alright, so, yeah, I’m trying not to be grouchy or sulk in the wake of losing a playoff game with a group that I thought could possibly win the whole thing. I am competitive, I don’t like losing, I love winning even more. Plus, I try and take it seriously and put on an air of professionalism for the kids and their families.

Bottom line, losing stinks.

Bottom(er) line, coming up with a quality #weinke when you’re in the throes of that moment is an interesting exercise, especially when I wanted to sprinkle in a couple of new things.

So, the variances on awkward were found in basic Google research last night. The palm pose came as a result of Hurricane Florence. As a proud cord-cutter, I like the options available to have live TV through streaming. Now, during Florence, we had a brief Internet outage on that Saturday (thankfully it came back before the noon kickoff slate), and I was flipping through the network/OTA offerings. On a PBS subchannel, I found a yoga show. Apparently, it is a PBS production called “Yoga in Practice.”

Some of the things the ladies were doing were a little beyond broga, but the palm is one I picked up.

Today, the #mumblechatter was quality over quantity, and centered around two things:

  1. Gypsy arrived late and had to MacGyver the strap around his yoga mat to help with the strap exercises, as all of the good Boy Scout ropes were taken by the other PAX.
  2. An ad for Biscuitville popped up during a break in the music, and Tweetsie just threw it out there “Is Biscuitville better than Bojangles?”. Although I think no one in the room has ever actually been to Biscuitville, it was determined to be inferior to Bojangles because (a) it has only breakfast/lunch hours, and you can get a cajun filet biscuit anytime at Boj and (b) because, as I put it, “I can’t, in good conscience, drive past a Bojangles to go to Biscuitville,” which is what I would have to do to get to Indian Trail and the nearest Biscuitville.

So, there you have it. Another edition of Gumby in the books. Hopefully you left feeling a little better. Thanks to Swiss Miss and Tweetsie for the opportunity to lead. It is a privilege and an honor.