After appropriate disclaimer and a Hairband mile through the dark parking lot, we stopped for COP.
The Thang:
SSH X 25
IW X 20
Merkins X 10
Mountain climbers X 10
Mosey over to Chestnut Park and partner up for a good ol’ fashioned Dora 123 (100 merkins, 200 squats and 300 LBCs) as a team. While partner 1 does the called exercise, partner 2 runs to Carolina Courts building and back. Mosy over to the road for a Lap of Pain around Chestnut Park AO. Right karaoke to the midpoint of the south leg; stop for 5 burpees OYO. Plank for 6. Left karaoke to end of south leg and stop for 10 CCD OYO. Plank for 6. Run backward for 1/2 of east leg, stop for 20 flutters OYO. Plank as needed. Sprint to end of east leg, stop for 20 dolly’s OYO and plank. Indian run west leg. Upon returning to parking lot bear crawl for 1/2 of distance to park entrance. Crab-walk 2nd half. 2 rounds in the people’s chair with 50 and 125 air presses, respectively. Mosy back to parking lot for Mary:
American Hammer X 25
Freddie Mercury’s X 20
Moleskin: Great to continue to see strong Thrive participation and to have Shake and Bake back for his 2nd post. 13 PAX today which is double where Thrive used to be. The chatter monkeys were in form today which is par for the course for Thrive (or any AO where Glass Joe happens to be). Good times, hard work and sweat make for a good combination. Now if the Town of Indian Trail would turn the lights on again that would be helpful. On second thought, given the looks of a large percentage of the PAX, perhaps darkness is better. Appreciate the opportunity to lead!
Firmly relying on the adage ‘better late than never’, following is the back blast for Peak 51.
The Thang:
After giving disclaimer, we mosied the long way to parking lot behind the church for COP:
SSH X 25
IW X 20
Merkins X 10
Mountain Climbers X 10
The PAX bear crawled 1/2 way down to the bottom of the parking lot and lunge-walked the remaining half. Partner up: while partner 1 did suicides; partner 2 did Carolina Drydocks. Flapjack. Round two: suicides and dolly’s. Mosey to the bus lot including backwards up the hill. Starfish in the bus lot: The center point was 5 burpees. Corners consisted of LSS, flutters, Freddie Mercury’s and lunges. 20 each (lunges were 10 per leg) and plank when finished until the 6 was in. Seeing the joy on the faces of the PAX at the conclusion, I decided to repeato. Same exercises and count. Mosey to the church for a nice rest in the people’s chair. Round 1 arms straight out in front; round 2: 100 air presses. Back to the meet up for Mary: extended protractor, American hammer X 25 and I think there were additional dollys or flutters for extra credit.
Moleskin:
Peak 51 continues to grow under the excellent leadership of Sensei and Booyah. Today was a record-setter with 30 PAX – including FNG Winger (Lumberjack). Peak 51 has a great mix of core guys that have been consistent over my 1.5 years in F3 + regular visitors + continual FNGs who then convert into on of the former two groups. A pleasure to lead them – and be pushed by them.
The Thang:
Twas the night before the night before Christmas, with neither phone nor fax, four mountain goats were running and were called the Pax. OK, so you can see why I am not a poet…
Having gathered up 4 goats at 0515 we head off for a warm up run. Given the temperature in the 30s with a light breeze, warming up was easier said than done. We then did our normal routine of dynamic stretching (on the toes, 20 steps each with toes pointed out, in and straight; followed by the same routine on heels, then high knees and butt kickers). Having reached the proper level of warmth and limberness we proceeded to main event. Round 1: 30 seconds uphill at I-pace, recovery back to starting point, another 30 second I-pace run with same recovery, then 1 minute I-pace with recovery back to starting point. All that equals round 1. Then did 4 more for 5 total rounds.
Cool down jog back to parking lot for stretching, count off, name-o-rama and prayer. My watch recorded 4.32 miles.
Moleskin
I wondered if any goats would leave their warm caves to run in the chill and gloom on a near holiday. I should not have doubted my brothers. They specifically came to ensure that I would not be alone on this fine morning that God granted us. Drano even delayed leaving town to be there. I appreciate my F3 brothers more than mere words can convey. Great to have Ironsides and Kilowatt join us today and of course great to have Drano, a MG regular, too. All PAX put forth great effort throughout the 30, 30, 1s and were consistent to the end. We were grateful too that Drano was able to postpone a potential emergency Nature’s Call. We have called EPA and let them know the potential ecological disaster has been averted. Thanks to Slim Fast for the opportunity to lead.
I pray that all F3ers can rejoice in the arrival of the Messiah, our Lord and Savior. May we all continue to pursue Him and reflect to a hurting world around us the love, grace and forgiveness we have found in Jesus Christ. Merry Christmas to all and to all a good night!
The Thang
Finally Mother Nature caught up with the calendar and provided the first chill of the season. No matter for the PAX as they produced much heat and the sweat still flowed.
A Hairband Mile mosey led us to the COP where the stench in the air smelled like wet, moldy hay after lying in the August summer sun. Working out while not breathing is special gift:
SSH X 25
IW X 25
Hillbilly X 25
A PAX member arrived late so we celebrated with 10 Burpees OYO
Slow Windmills X 15
Mosey to the playground for:
Round 1: Dips, Derkins, and Donkey Kicks X 15
Round 2: Dips, Derkins, and Donkey Kicks X 20
Round 3: Step Ups, Squats, Mountain Climbers X 15
Round 4: Step Ups, Squats, Mountain Climbers X 20
Mosey to the road… ignoring a developing debate of whether the pieces of ground jutting out into and separating parking places are properly called islands or peninsulas, we sprinted down the road stopping at the islands/peninsulas for some fun:
Flutters X 30
Freddie Mercury’s X 30
Dolly X 30
LBCs X 40
Lunge walk to the hill for a groan-inducing round of 7: bear crawl down the hill, bomb jacks at the bottom, run uphill backwards and squats at the top. Followed quickly by a round of suicides on the soccer field. From the end line – turn-arounds at near penalty box, midfield, far penalty box and far end line. On each, 5 burpees OYO at the starting end line. With quads thoroughy smoked, the PAX did an Indian Run back to the parking lot. Circle up for a strong finish of Mary:
Rosalita X 25
2 rounds of the protractor
Russian twists X 25
Moleskin:
Once again, this PAX impressed me. Thrive has several 50+ and several ‘near 50’ PAX that regularly post. And their effort and work level regularly match those of men decades younger. Well done gentlemen!
Announcements: Twitterless Lamont has Q for Overdrive Friday, Joe Davis Run sign ups on-line, F3 Area 51 Christmas Party sign up available and will close soon.
Praise reports: the marriage of a brother and sister in-law of a PAX member has begun to reconcile. Turnpike who previously posted regularly at Thrive is starting a new job which should allow him to return to regular postings
Prayer requests: several PAX have parents facing serious health hurdles; today’s elections
T-Claps to Glass Joe for another great pre-run.
Today’s workout was brought to you by the number 20:
The Thang
A quick Hairband mile in the parking lot led us to the COP:
SSH X 20
IW X 20
Windmill X 20
Burpees X 10 (OYO)
Mosey to the playground:
Squats X 20
Donkey Kicks X 20
Step ups X 20
Derkins X 20
CCD X 20
Dips X 20
Burpees X 10 (OYO) (to reach the requisite 20)
Mosey to the road. Sprint to each of 4 islands and in order do the following:
Dolly X 20
Freddie Mercury X 20
Rosalita X 20
Russian Twists X 20
A short break planking was followed by soccer field suicide.Turn-around points at top of penalty box, midfield, far penalty box and far endline included the following exercises:
Bomb jacks X 20
Mountain Climbers X 20
Rock hoppers X 20
Peter Parkers X 20
Upon finishing our suicides and standing at the base of the hill it beckoned to us for a round of 7s: burpees and LBCs. For added fun, we run up the hill backward each time. In time and with repetition this will become as easy and uneventful as running up forward. Right now, it is awful.
Mosey back to the wall with a few spontaneous stops along the way for merkins, LBCs, and Parker Peters. Everyone found a nice comfortable place on the wall and settled into the people’s chair for 3 rounds of arm presses: 50, 100 and 150. With quads burning we hobbled over to the final extra-credit COP:
Dolly X 25
Rosalita X 25
2 rounds of the protractor.
Announcments: F3 Christmas party sign ups are ongoing, Joe Davis 5k/10k sign ups started and there is a 5k this Saturday at Wingate University.
Hairband took us out giving thanks and praise where it is due.
The PAX at this AO are super solid men. Thrive has a high proportion of over-50 guys but do not be fooled…Shepherd, Lamont and (hopefully) YHC will outwork many men decades younger. Hairband is strong and consistent contributor to this AO. Great to have Bernanke and Hoodie on board this morning – they are always top performers. This morning Hoffa joined us for the first time and we hope there are many, many more.
The Thang:
The briskness of the pre-dawn and the gloom seemed to subdue the PAX. Or perhaps it was the stench from a nearby fire that had a street closed by emergency vehicles. After a 5k pre-run (S/O to Daisy and Booyah for the company on the pre-run) we began to turn up the heat at 0530. Mosey around the church and gather up for the COP:
8 burpees OYO
SSH X 20
6 burpees OYO
Windmill X 20
4 burpees OYO
IW X 20
2 burppes OYO
Peter Parker X 20
Mosey over to the Community Center and its assortment of benches, seats and stairs. Partner up in 2’s. Partner 1 runs a pre-determined course while partner 2 does dips. Flapjack. Rinse and repeat additional rounds with derkins, step ups, flutters, dolly, and Freddie Mercury. A little fun planking was followed by a short mosey behind the school. There we re-engaged with our partners. One partner runs while other does Merkins. Flapjack until team combined reaches 50 merkins. Move right into Squats X 100 then LBCs X 150.
Then mosey over to the wall where the PAX enjoyed a rest in the People Chair. With quads burning we pumped out 75 air presses. Quick rest, back into the chair with 100 air presses; quick rest then return to the comfort of the Chair with 125 air presses. One more round in the Chair with arms straight out front.
Circle up for:
Rosalita X 20
Russian Twists X 25
Count off, name-a-rama, announcements and a hearty welcome for our FNG – now known as Franco. Great take out by Daisy Dukes and the PAX mood had improved from the beginning. There were no requests for refunds.
The Thang: After months of no lights at this AO, the Pax gave thanks for the lights being back on. With that, we started YHC’s first F3 anniversary celebration. Mosey over to the southwest corner of the AO and opening COP:
SSH X 20
Merkins X 10
CDD X 10
Indian run to the NW AO corner for:
Flutter X 20
Dolly X 20
Freddie Mercury X 20
Indian run to the NE corner:
Windmill X 15
LSS X 15
Mountain Climbers X 15
Indian run to what the PAX affectionately calls ‘the hill’. Round of 7s starting with 6 burpees on top and 1 bombjack on the bottom. Run backwards uphill each time. Bear crawl to NE corner of AO. Run and return to each of 4 islands; doing 5 burpees, 10 merkins, 15 Rosalittas and 20 LBCs respectively at the islands. Indian run back to center of AO. Three cycles on the people’s chair with 75 air presses and 5 burpees; 100 air presses and 6 burpees and 125 air presses and 7 burpees. Circle up for: Russian twists X 20, the protractor and LBCs X 25.
Count off, name-o-rama and great prayer out by the Count.
Thanks to Glass Joe and Kieffer for the company on the 4:50 pre-run. Some sections of that run are not to be run in the dark solo.