YHC expected the regular group of regular attendees at Sparta this AM because it was not raining, and the screen shot of Spartan turned part-time weather man, Gypsy, showed 34% chance of rain — that’s 66% of no rain. We all thought we were in the clear, literally. Mother Nature decided otherwise & when the clock struck 05:15 this AM, YHC, Gypsy & Christmas tried to dodge rain drops as we headed out on our tour of Historic Downtown Matthews.
There was a solid group of runners present this AM, so we threw out the Weinke and just ran. In the rain. Over downed trees, through mud, and in the rain some more. Two of us got 5.25 miles and 1 got 6.2. One got muddy, and all got soaked.
The Moist Moleskin
It was dry until 5:15. Then it started to rain, and it rained hard for about 50 minutes of our 60 minute workout. Although it was raining, most of the run went without incident. YHC intentionally avoided the 4 Mile Greenway because it was likely full of puddles. We ended up there anyway, and found a tree down on the path. There were no issues going up, over & around the mighty oak. It eventually stopped raining and headlamps were practically useless. On the trail, it was so foggy (moist) and damp that they provided little less than an amber glow in the gloom. The certainly failed to illuminate large piles of mud that were washed across the path. YHC found one the hard way, took a trip, and simulated a Pete Rose-esque type of slide though the mud. Thankfully, the mud was 2-3 inches thick, so road rash was minimal. (I was so covered that I had to hose off in the yard when I got home.) We got back to the AO to meet up with Peak 51, and it started to rain again. Hard. It sucked.
sign up to Q Sparta. It’s fun
Christmas has his Birthday Q at Kevlar tomorrow – hope he doesn’t wear his birthday suit.
Great group of men, friends & athletes. As always, it’s an honor to lead.
The Matrix Q schedule is planned 12 months in advance, and if you’ve ever posted there, you are on the list. I was reminded at 9:30 PM (thanks Gypsy) that I was on the list for today. The news would normally have sent YHC into a panic, but a few cold brews at a neighbor’s cook out kept me from totally freaking out. It was too late to get too creative, so I decided to go with a meat & potatoes boot camp that consisted of lifting heavy things & running, & then lifting some more. I thought I had a good plan… Then the PAX showed up. The dudes that post at The Matrix are beasts. When I looked around the circle of HIMs waiting for me to give the disclaimer, I instantly had second thoughts about (what I perceived as) the lack of planning. I was just hoping to make a few of them break a sweat.
The Main Event
Disclaimer. Mosey from the cars, down & around the lower lot, back to the cars and out into the wet grass a/k/a the soccer field for COP.
SSH x 25 IC / IW x 20 IC / Hillbillies x 20 IC / Low Slow Squats x 20 IC / Partner up
Mosey to rock pile & grab a lifting rock. Mosey across wet grass a/k/a soccer field back to lower lot. The mosey call with a lifting rock was obviously a crowd pleaser because several broke their silence and expressed their (lack of) appreciation. Halt at the parking island for partner work.
P1 performs called exercise while P2 runs a lap. Relieve partner 1. Repeat
Drop the rocks & line up (with your partner) on the middle parking line facing the curb. P1 performs called exercise to curb & back while P2 planks. Flap jack
Return rocks to pile & mosey back to cars for 8 MOM
LBC x 20 IC / Dolly x 20 IC / Rosalita x 20 IC / American Hammer x 20 IC / WW II sit ups x 10 OYO
The PAX began showing up early and kept rolling in even after we started our mosey. The guys are definite beasts, and many are training for the BRR or some other crazy event, so I was honored to lead them this AM. Lots of chatter in the morning soup known as July humidity. The constant sound of whatever nonsense comes from the likes of Alf, McGee, Prohibition, Lex Luther, Gypsy, etc. is considered some weird form of motivation. Keep up the smack talk — it builds camaraderie. The form on many went from bad to worse as the workout wore on. Guys need to pay more attention to the likes of Rachel and Squid. #strengthenyourcore The laps around the parking lot generated some friendly competition in the form of sprints. Christmas, Tulip, Drive By, Laronda & Tebow showed that they have a 2nd gear on the back stretch #sandbagging. Some, like O’Tannenbaum, Ocho Cinco, Grape Juice, Smedium, Cage, didn’t fall victim to the hype and kept digging & giving 100% the entire way. Despite the heat & humidity, no one mailed it in today. The guys came expecting to work, and by the looks of the PAX wringing out their shirts at the end, they got what they came for.
It is always an honor to lead, to be recognized by, and to be considered a friend by the gang at The Matrix.
American 4 Miler is Wed. Bring shovel flags
Check social media for various convergences
TCLAPS to Squid for the solid take out
Downtown Matthews provides numerous scenic routes for the weekly running/bootcamp workout known as Sparta. Ironman training is on hold for a couple of weeks and YHC was on Q for the first time in what seemed like forever, so it was decided that we would visit parts of town that have yet to be explored in the early morning hours of our training runs. I was joined by the usual cast of characters, Arena, Arsenal, Horse Head, Gypsy and Thurston.
It went down a little something like this.
Leave Matthews Elementary and hang a right on Trade Street. Run for your life (literally) as you cross the intersection at John & Trade, cross the railroad tracks and hang a quick left into the public parking lot beside Seaboard. Circle up for COP.
IW x 20 IC / LSD x 15 IC / Merkins x 10 IC / Mosey
Exit the public parking lot via the back entrance. Hang a right. Run 1 block & hang another right (don’t know the street names). Cross Trade and mosey down Matthews-Mint Hill Rd to the Harris Teeter sign warehouse. Somewhere along the way there was a lot of grumbling about too much running at a running work out, so to silence thhe discenters, we gathered at the entrance of the Harris Teeter sign warehouse. When the six regrouped, we headed to the bottom of the hill and YHC called our first exercise. I called it a triple nickel — 5 burpees at the bottom of the hill, run to the top, 5 burpees & return. Repeat 5 times. (5/5/5) There was immediate discussion & debate on what a triple nickel actually is, but everyone worked hard despite the mumble chatter. Pick up the 6 and head back towards downtown with a detour onto the Novant Matthews campus.
My scouting trip at 7PM on the day before led me to believe that the access road was a good place to exercise — low traffic and plenty of options. This was half true — there are plenty of options for pain stations. However, between the nurse shift change and the people arriving for their outpatient colonoscopies, the service road has to be the busiest street in town at 05:45. Not needing any day surgeries, we took our chances anyway….
Starting at the 1st light pole, perform called exercise. Sprint to next light pole, perform called exercise. Repeat until the end. If the light was on your left, exercise = 10 Merkins. If light is on the right, 10 Squats. In total, we did approximately 100 Merkins & 100 Squats. To return to our starting point, the called exercises were sprint intervals — sprint to light, recover to next. Repeat until we were back at Matthews-Mint Hill Rd.
Time to mosey back to the AO, but first a quick stop back at the public parking lot for 2 sets of 20 dips on the rock wall OYO. When done, head back to Matthews Elementary for various stretching exercise & regroup with the guys from Peak51 for COT.
We covered 4.25 – 4.5 miles along the way, did 50 burpees, 100 merkins, 100 squats & 40 dips. The initial grumbles about routes & distance were quickly replaced by heavy breathing and sweat — a perfect Sparta workout (but I may be biased). Horse Head used his time at Sparta to advertise a Monday morning running workout — Horsey McHorseface. I guess he was just trying to keep his mind off of the burpees. Gypsy is a beast. He’ll be on a BRR team before long. In fact, Arsenal, Arena & Thurston should be on everyone’s short list for team members. Tell them I volunteered them, just expect Arsenal to wear long pants. I’m starting a clothing drive to provide him with some workout shorts. Arena showed up in the M-mobile due to a fender bender caused by a distracted driver, #donttextanddrive, but despite driving the mini van, he punched his man card by killing the workout. Thurston doesn’t say much. Or, maybe he does, but he’s so far out in front that I can’t hear what he says. I’m going to tie his shoes together on my next Q so I have a chance of keeping up with him.
We have a solid group of regulars and as the BRR approaches, our numbers are expected to grow. We hope to see you at Sparta next week. Expect a solid beat down because Gypsy is on Q.
American 4-miler is 7/4. It’s a SFN race. Come support, push, race, or volunteer
Thanks for making Sparta part of your weekly F3 workouts. It’s an honor to lead but more of an honor to call each of you friends.
P200 training has me running more that posting at boot camps, but I took this as an opportunity to reunite with some of the best & strongest PAX in A51. The forecast called for sub freezing temps, but that’s okay – we’d warm up quickly. At 5:30, the 11 of us gathered in the parking lot for the disclaimer and took off for a warm up lap around the track, took a left out of the parking lot and down to the rock pile. Circle up for COP
SSH x 25 IC, LSS, X 20 IC, IW X 20 IC, Mtn Climbers X 20 IC
Partner up & find a lifting rock in the pile – 1 rock per team – for Rocks-anne
P1 runs down “Graveyard Rd” to the parking lot on the left and returns. P2 performs called exercise. Flapjack when P1 returns & continue the routine until the cumulative number of reps is completed.
Exercise 1 = O/H press X 200 – the PAX finished this too quickly & paid the price
Exercise 2 = Curls X 300
Exercise 3 = Bent Over Rows X 200
Mosey to courtyard between Worship Center & Lower School to meet Mary. P1 runs up the emergency exit stairs & back while P2 exercises. Flapjack when P1 returns. Rinse & repeat until total number of reps is complete.
Exercise 1 = LBC X 200
Exercise 2 = Fluter X 200
Mosey back to cars & circle up for more Mary, a/k/a Sally. Plank it up and follow the instructions in Moby’s “Flower” — Bring Sally up, Bring Sally down…… (you know the tune). We cut this a little short because I’ve always been told “if you can’t do it, don’t Q it.” We “Sally’d” for most of the tune then moved to our six for Freddie Mercury X 20 IC.
Having the opportunity to Q Kevlar on Friday was a welcome relief to logging miles for P200 training. Mother Nature spoiled us a few weeks ago with warm temps but she reminded us that it’s technically still Winter this week. The weather may have kept a few guys in the fartsack, but for the 11 that posted Friday, I’m betting they’re still feeling the workout today (Sat). I know I am…. Kevlar is a great AO with lots of options and the weinke I wrote out on Thursday took advantage of many of the opportunities it presented to us. I intended to stop by the hill for a brief stay, but we’ll have to save that for next time. The PAX crushed the first Rocks-anne set, the exercises at the rock pile, and caused me to audible to a higher number for the curls. Jumping from 200 to 300 reps led to several groans and some indistinguishable mumblechatter, but when you guys wear those tanks this Summer, you & your biceps will thank me. I think the emergency exit stairs behind the Worship Center may be the only set of stairs at an A51 AO & we put them to good use. Performing any exercise to “that Sally song” just plain sucks — especially when you do planks & merkins. Most of the PAX seemed to shift to some variations of yoga poses after the 1st chorus – think downward dog or child’s pose. As we wrapped up the workout, YHC mentioned the reminder email that Orange Whip sent the day before. This apparently reopened old wounds, and the PAX tasted the blood in the water. Proper contact info is apparently a sensitive subject at Thrive — just ask Cotton Tail — but no one seemed to matter. I think he & OW are still debating the issue as I type this BB.
Thrive is a great AO and the guys there are second to none. It’s always an honor to lead. I’m already looking forward to the next one – as long as Orange Whip emails me to remind me.
I check the weather app on my iPhone every night while riding the couch and contemplating the series of bad decisions I made during the day, most of which start with getting out of bed at 04:45 and going to do stupid things with a bunch of dudes in the dark – a/k/a F3. Wednesday night was not different. I can’t exactly say I was thrilled to see the forecast call for 90% chance of rain at 5AM, and I will testify that I considered a #fartsack Thursday morning.
I got up when the alarm sounded but wasn’t happy about it. It was raining and I would have rather taken an a** whoopin’ than have to run in the rain. I ran through a quick checklist of who might be there or who I might NOT be there so I could fartsack. That’s about the time Gypsy texted and said he was running in a poncho. Dammit Gypsy! That text saying you would be there now makes me HAVE to go…. Grrrr! My play was to do all I could to convince the Spartans to go to Dunkin’ and talk about running. When I pulled up and Gypsy was the only one there, I thought the plan was coming together nicely. I was willing to pay him any amount of money to turn our 1st F into a 2nd F. I’m pretty sure I had him convinced. Now all we had to do was wait until 5:16 on the clock, claim no one else was coming and we could stay dry. Wait….. What’s that???? Who is that coming down the road with their turn signal on????? NOOOOO!!!! Don’t turn into Socrates! I hate you, whoever you are! As the car entered the parking lot, I had to rub my eyes because I was sure they were playing tricks on me. But they weren’t. It really was Bullwinkle. It was hard to believe because 1) it’s a running workout 2) it’s not Fight Club 3) it’s 5:14 – he’s not late & 4) it’s still pouring rain. He has foiled my plan. Now we had to hold the 1st F because, #Accountability. We got out. I thanked Bullwinkle & Gypsy for coming (sarcastically & sincerely), because #Accountability, and we got to it as the rain began to slow and eventually stop.
Circle up for COP to get the blood moving – SSH X 15 IC, High Knees x 15 IC, mosey to the entrance of Col. Beatty Park
The Main Event started at the entrance of the park and consisted of 1 minute intervals of AYG sprints. At the 60 second mark, recover for 1 minute (recovery included backtracking to gather the Six). Repeat until we reached the main parking lot.
The 4 corners of the parking lot served as the field for the next 20 minutes of pain. Start in corner 1 – shuffle (lateral movement) to corner 2. AYG sprint from corner 2 to corner 3. 20 Merkins in corner 3. Shuffle (lateral movement) from corner 3 to 4 then AYG sprint from 4 back to 1. 20 Air Squats. That’s Lap 1. On Lap 2, shuffle the short side (corners 1-2 & 3-4) but high knee skip 1/2 way from corner 2 to 3. Recovery jog (70%) the 2nd half of the way. Backwards run 1/2 from 4 back to 1. Recovery jog the other half. Repeat exercises. Lap 3 replaced high knee skips with butt kickers and the backwards run with a full recovery. Move to playground
3 People = 3 exercises in rotating stations. Station 1 = supine pull ups. Station 2 = air squats. Station 3 = tricep dips. The Catch = Station 2 held the ankles of the person at Station 1 while each performed 10 reps of their respective exercises. Rotate thru stations until time to return to cars.
The run back to Socrates gave us the opportunity to run Light Pole intervals. AYG sprint to the light, recover to the next, then repeat the AYG sprint. There were approx 10 light poles. Slow mosey from park entrance/exit back to cars.
Circle up for COT, Name-O-Rama & Announcements. It started to rain again.
Announcements – Run Jen Run 5K is a SFN event on Saturday.
I likely would have skipped Sparta today if not for the burden of being on Q. When one has the Q at a workout, it doesn’t always translate to him being there. #TrueStory But there’s a greater motivation that does charge him with being present. That motivation is called ACCOUNTABILITY. Accountability is what motivates you to get out of bed when it’s 4 degrees and you are the PAX, when it’s a VQ for a long-time PAX, or when you go to bed later than usual but told someone you’d be there. It’s what drives you to give 100% for the entire workout even when you don’t feel being there at all – and that 100% is measured differently for each individual. #YouVsYou Accountability is what drives you to step up and take on your VQ or to visit an AO while out of town. Accountability is what made and continues to make F3 successful. While F3 is free, open to all men, and requires no professional certification, it would stagnate or fail if not for each and every PAX being accountable. Consciously or unconsciously, you become accountable to your brothers in the PAX from the moment you stepped out of the car as a FNG. They count on you being there for them because you may be the #HIM they need to see that morning when they don’t feel like posting. You become accountable to your family because you have started the journey of working on yourself and becoming a HIM to everyone you encounter in your daily activities. You become accountable to yourself because you get up at 5:00 (or earlier) seeking a higher purpose for your life, for connection, or for any number of reasons that may be personal to you.
It’s accountability that keeps AOs (1st, 2nd & 3rd F’s) in operation and that keeps the PAX coming back. You owe it to your F3 brothers to give it all you’ve got because your effort may be what they need to see that helps them push themselves a little further physically, mentally or emotionally. We don’t come out to go thru the motions — no one wins when we “mail it in” or show just to be seen. You never know why the guy beside you showed up that morning or what he may be facing throughout the rest of his day, but you owe it to him as a HIM to be there for him.
Thursday morning was a perfect example for me. If not for Gypsy and Bullwinkle, I would have stayed in or returned to my warm bed and regretted it for the rest of the day. TCLAPS to everyone who made it a priority to post today, yesterday or will tomorrow. For me, it’s not me blessing you with my presence, but me being blessed by yours.
It was 5:24 when No Regerts and I pulled into Conviction’s AO, and I was surprised to see the lot scattered with HIMs looking for their weekly moderate workout. By the time 05:30 struck, there were 11 total and we were ready to roll. YHC gave a disclaimer that suggested the workout was created for the AO, not any individual and that each exercise could be easily modified to fit each man’s fitness level. With that out of the way, we were off.
Slow mosey around main parking island to loosen up the legs. Gather at the curb facing the school & line up shoulder to shoulder. The COT started with a series of High Knees from one side of the lot to the other and Butt Kickers to return to the starting position. We repeated this 3X
Circle up for COP
Now It’s Time to Get Real
Positive Characteristics: A Master number, the 11 is the most intuitive of all numbers. It is instinctual, charismatic, dynamic and capable when its sights are set on a concrete goal.
Negative Characteristics: The 11 can be anxious, shy, stressed, conflicted and scattered. When focus is not applied toward a goal, the 11 can be extremely self-sabotaging. As a Master number, the positive characteristics will turn into obstacles when not understood or used properly.
Why is this fitting? Because it accurately described the actions of the PAX despite my well-planned weinke. The exercises with the rocks reflected the “Positive Characteristics” — the exercises were instinctual, the group was charismatic and capable and the weinke was performed to perfection.
Not so for the pain stations in the bus lot. Per the description above, the PAX became stressed, conflicted and scattered despite my ability to clearly, concisely, & precisely verbally describe the instructions. The 11 clearly did not understand the vision I had in my head. For example, some pain stations had 3 people and some had 1 despite counting off in 2’s….
Regardless of the coincidental characteristics of the number 11 and the number of PAX in attendance, it was a solid effort by all who attended. If you disagree, Gypsy will refund your money.
It was an honor to lead. Keep doing great things
YHC set expectations for solid beatdown on 2/5/17, the eve of Union Co’s toughest boot camp, Thrive. I was excited to Q Tuesday AM, and was fully prepared, even for the pre-run – well, almost. Seems that in my anticipation of the epic weinke and subsequent beatdown, I forgot to set my alarm and therefore missed my Q (for the 1st time ever). To see the shenanigans that took place in my absence, check out last week’s BB. My self-imposed penalty for the miss (a/k/a fartsack incident) was to lead next week. I took the penalty, but it was the 16 other PAX that paid the price. Thrive 2.0 – the Madison Q re-do went something like this….
Mosey to side road. Line up in middle. Side lunge Right to curb. 10 jump squats. Side lunge to middle. 3 Hurpees. Side lunge Left to curb. 10 wide arm Merkins. Side lunge to middle. 3 Hurpees. Repeat with 2 Hurpees then 1.
Mosey to hill for Jack Webb’s Reverse Triple Nickel – Run up hill backwards. 1:4 Jack Webb at top. Run down hill. 5:20 Jack Webb at bottom. Repeat until 5:20 at top and 1:4 at bottom. This was a challenge for YHC and a good portion of the PAX – more on this in the Mole.
Mosey to field. Too wet. Mosey back to side road. Partner up for wheelbarrow. P1 is to go as far as he can (or to the 1st parking island) then flap jack. Repeato. On 2nd flapjack, switch to broken wheelbarrow. Repeato to the 5th island so each person goes twice (allegedly). Plank until 6 catches up. 10 Maktar Ngaye IC. More on this in the Mole. Mosey to the pic-nic area.
At tables, 20 Derkins, 20 Dips, 20 Step Ups = Round 1. Next round, pick 2 & perform 20 reps of each. Round 3 = pick the exercise you dropped in Round 2 X 20 reps.
Mosey to parking lot. Line up on parking line. Plank walk Left to next line. 5 Merkins on my count. Plank walk right to original starting line. 5 Merkins on my count. Repeat until time for Mary.
Mary = 20 Heels to Heaven IC, 20 LBC IC, 20 Freddie Mercury IC, 20 Russian Twist IC
Time is up
Gypsy had a long list that included a Conviction/Pain Academy convergence, a SFN race, & BROlympics — check out social media for details.
CPR training class is full. If you missed this class, look for an upcoming session 2
It was a great morning for a boot camp. I decided at 4:12 that I was not going to pre-run at 4:50. I arrived at Carolina Courts at 5:05 to check out the field as it was going to play host to a large part of the weinke. Fall is the wet season in the Carolinas and the field was too moist (yep, I went there) to crawl around on, and since no one wanted to hear Glass Joe complain about it, I adjusted things to stay as dry as possible. We had a good crowd show up at 5:25-ish, 16 to be exact, including 1 FNG that we named Trojan Horse. The numbers swelled to 17 when Blow Out came in hot, like he stole the truck he was driving, parked like there were no spaces #Idowhatiwant, and joined us in the COP. Not sure how he escaped the 5 burpee penalty for tardiness. Maybe it was because everyone was paying attention to Glass Joe’s impeccable form during the COP’s merkins. #soccerarms.
YHC had trouble from the beginning when I announced that it was 9:30 and time to start. The PAX shifted the target of the mumble chatter from my time keeping skills to Hurpees. #notaSTD. Fortunately, the hill was dry and the instructions were to run up it backwards during the Reverse Triple Nickle. YHC was thoroughly confused here because I had adjust my running direction on at least 2 occasions up the hill. Thanks to Bernanke, Nomad & Glass Joe for calling me out. I should have given them burpee penalties. #next time The instructions to perform a Jack Webb ladder was apparently confusing to Bernanke & many others. A ladder typically means one end increases in number as the other end of the ladder decreases in number. I’m not sure what was going on, but we eventually got through it. Since the field was so moist, I decided to do partner wheelbarrows on the road. Wheelbarrows were a real crown pleaser. You can expect more of them in the future.
The rest of the workout went off without incident and we finished up on time and had to pleasure of getting to know Ralph Spada a/k/a Trojan Horse. TH is a workout machine and I hope we’ll see him back in the Gloom next week. It was an honor to lead and I appreciate the opportunity to have a re-do Q. TClaps to Nomad & Bernanke for their leadership at Thrive. It pulls huge numbers and keeps growing.
Four faithful showed under an extra bright moon this morning ready to take on whatever Sparta threw at them. They immediately regretted their decision when YHC told them today’s workout “was going to suck” before the disclaimer was given.
The Main Thing
Workout was described, Disclaimer was given, and we were off. Down Simifield Church to Weddington Ridge. Hang a left on WR and follow it down to the end. Notice the 3 speed bumps along the way…..
At the intersection of WR and Cameron Creek, circle up for COP – 25 SSH IC, 15 IW IC, 10 Windmill IC
The Beast is a workout that requires 6 reps of 6 different exercises 6 times. We doubled-down this AM by running back up the Weddington Ridge hill stopping at each of the 3 speed bumps to perform the called exercises (that hill is a beast in and of itself). Repeat on the way down. The exercises were:
Going Up – 6 Merkins, 6 CDD, 6 Diamond Merkins – Run to the stop sign
Coming Down – 6 squats, 6 lunges (each leg), 6 Romanian Dead lifts (each leg) – Run to the stop sign
Work hard to get all 6 laps, but head back to the cars at 6:05 – whichever happens first. The group completed somewhere between 4.5 – 5.5 laps. The Beast won this round, but we now have a baseline to see how much better we get next time we take on The Beasts.
Mileage ranged between 4.5 – 5.1 miles. Elevation change from bottom of Weddington Ridge to the top is 230 ft. Each time up & down the hill = .6 miles
BROlympics are 2/24
CPR Training is 2/17 @ 9A – 11A. Sign up deadline is 2/10
Woody was quick to start with the mumble chatter – something about being out of his mind for being there at 5:10AM, but that 30 mile backpacking trip he has planned (backpacking is a polite way of saying Ruck) ejected him from the fartsack this morning.
Arsenal was dressed like a ninja. It was 34 degrees and he was dressed like it was 3 or 4. That’s the thing with Arsenal – you can never tell the temp by looking at what he’s wearing. He sports the long pants & F3 logo shirt in January or July. When it’s 18 or 81. Today was no different.
Shake N Bake had on a fluorescent yellow shirt that practically glowed. When he stepped out of his car and into the spotlight from Socrates, it reminded me of when Ric Flair emerged from behind the curtain, stepped into the spotlight and began to make his way into the square circle. SNB has decided to tackle his 1st half marathon in April, so he’s in full training mode.
Similar situation for YHC. In a moment of weakness, I agreed to join an Ultra P20o team. The race is March 24 and I need miles, and what better way to get them than to be surrounded by friends who are willing to suffer along side of me.
Sparta continues to thrive as a weekly running/bootcamp workout. We have a solid group that shows each week and routinely see new faces. It’s always an honor to lead. The time spent with you guys is priceless.
I’m sure everyone is aware of the recent loss of our brother from the MECA Region. Each time a story like Gremlin’s happens, it’s one time too many.
Would you know what to do if one of your Brothers went down during a workout? One of your children? Maybe you do, maybe you don’t, maybe you aren’t sure…. It’s time to act and attend a convergence that very well may save the life of the PAX next to you in the COP.
Announcing F3 CPR training on Saturday, February 17
Cost is $35 per person for Adult CPR & AED certification (card included).
Time = 9A – 11A on Saturday, Feb 17
Location = Providence Road Church of Christ
4900 Providence Road,
Charlotte, NC 28226
Mark your calendars & HC today. Sign ups & payment details to follow
YHC originally signed up to Q Ascent in late Summer, but had to reschedule due to an unavoidable family commitment. It took nearly 4 months for me to get back on the schedule, so I was determined to make sure the PAX remembered the beatdown I planned to deliver. My 2.0s & I scouted out the AO in the pouring rain on Friday night and I prayed for drier weather and a solid group of brothers to show on Saturday morning. Prayers were answered — the AO was pretty dry and 6 PAX rolled up and were ready to work at 07:00.
Intro & disclaimer given
1 lap around the school & circle up for COP
SSH X 20, IW X 10, Hillbilly X 10, Windmill X 10, LSS X 20, Mtn Climbers X 20, Merkins X 10 all in cadence
The Main Event
Move to the track & line up shoulder to shoulder facing the infield
Lunge walk across infield. Clasp hands in front & extend arms. When stepping out with front leg rotate at the waist across the front let. To my knowledge, this exercise does not have a name, so Hopper named it the Samurai Lunge.
Lunge walk back across to starting point. This time step forward with left leg, raise right arm above head and stretch over the front leg (attempting to touch the ground with your left fingertips). Repeat for right leg & then repeat process with each lunge.
Repeat Samurai lunge to far side. Repeat stretch lunge back to starting point
Line up shoulder to shoulder again & then down to plank for Hand-Slap Merkin ladder.
After Hand-Slap Merkin ladder, hold plank while PAX at end of the line does 3 merkins, jumps up & runs (with high knees) over legs of PAX in plank to the end of the line. 1 burpee at the end. Hold plank position until we’ve gone thru the line 1 time.
Recover! Time to head to playground. YHC grabbed a few strategically placed props from behind the car & we moseyed to the playground where we met Mary, Roxanne.
Supine pull ups to Flower (by Moby) – this really smoked the lats & shoulders
Prisoner squats to Thunderstruck (by AC/DC) – this got the glutes burning
Plank & 6 inches to Roxanne (by The Police) – this finished off the shoulders
Now over to the basketball court (I can’t feel my arms) for some free throws.
There are 6 of us. Sixty reps of an exercise will is called & each person will shoot a free throw. For every free throw made, we knock off 10 reps.
1st exercise = LBC – had to perform 50
2nd exercise = Monkey Humpers – had to do 50
3rd exercise = Carolina Dry Dock – had to do 40
4th exercise = Flutter – had to do 60
5th exercise – Low Slow Squats – had to do 60
6th exercise – Merkins – had to do 60
7th exercise = Burpees (audible to 1 per person) – had to do all 6
Mosey back to the cars with a stop at a wall for calf raises – 25 toes straight, 25 toes out, 25 toes in. The people’s chair with air presses in cadence to 50.
To the cars for 5MOM
LBC x 20 IC
Dolly x 15 IC
Rosalita x 15 IC
2nd Annual BROlympics coming soon. Check social media for details
Saturday’s workout was labeled Moderate, but it was anything but. The PAX that showed worked hard and got their money’s worth. YHC brought lots of new exercises to the AO but the crew performed them beautifully and with ease. The guys allegedly met the Twisted Sisters for the first time Saturday, but I think all 5 of them now have a crush on the ladies and I’m sure will be happy to see them return soon & often. Olde Providence provides lots of options for a workout and the PAX provide lots of encouragement. It was a pleasure to have an opportunity to lead and to get to know the guys. I will be back!