It was almost 5:15 and I could tell Bunker was nervous. It was just us. Each arriving about 5 am to do some warm up. But soon appeared a black car we did not immediately recognize. It was Alf. He was coming off an injury. At least I had someone to run with now and Bunker seemed relieved because he could go at his “recovery” pace and get his miles by coming back to check on me.
No Bratwurst in site. We discussed the options and settled on the PJ route. It was 5:15, so we took one step off the curb ready to go and the silver bullet was spotted. Into a parking space, bouncing out of the pick up truck, Bratwurst announced a different route. and we were off.
Cross Rea Rd onto Tolleson Ave until Alexander Martin Ave and make a left. Right at the traffic circle to Alma Blount Blvd then right onto Darcy Hopkins Rd. Left on Dennington Cove Ln, right on Bryant Farms, left on Lancken Dr., left on Prvincetown Dr. all the way to Williams Pond Ln. Cross Rea Rd, left on Elm, left on Blakeney Health and left on Parks Farm Lane. Right on Gander Dr, right onto Elrose Pl, back out to Rea Rd and return to launch. Stretching by Paper Jam followed.
With Alf appearing and Bratwurst having a wheel barrel in his pick up truck, I was a little nervous that there was something else planned for Blakovery today and I just missed the memo.
It was good to actually keep pace with Alf. I remember watching him crush Monday mornings at The Matrix when I started F3 about 3 years ago. Showing up in my early days to find out he was Q always made Mondays interesting. He was the first site Q to ask me to lead a workout (although my debut was at Bagpipe). He pushed me by example many Monday mornings at McKee Rd Elementary. This morning he pushed me by not letting me settle for a slower pace. It was the first time in a while I came close to 9 minute pace. Thanks Alf.
I love Mondays.
7 PAX welcomed the 20+ degree weather shift and a Paper Jam Q at Anvil this morning. A Mermaid inspired disclaimer was provided and we were off. A short mosey over to the South Charlotte Library for:
SSH x 15, flutter x 15, IW x 15, flutter x 15, LSS x 15, flutter x 15
(4) In the parking lot near the front entrance of the library, 4 corners using the traffic island. Diamond Merkins, Regular Merkins, Wide Arm Merkin, Hand Release Merkins. 3 rounds, increasing reps, 10x, 15x, 20x.
(3) Mosey back to Calvary Campus using the sidewalk down Rea Rd and up the driveway to find the rock pile. Divide into teams of 3 for a triangle grinder. Carry the rock a little way to form the triangle. Station 1: rock curls, Station 2, bench dips in the hot box, Station 3, pull ups at the playground. The group at the rock pile leads the way. Two rounds.
(2) Put the rocks back and mosey to the benches near the main church entrance to work on legs. 2 exercises. Split Squats on Q count (15 reps 2 sets) and Step Ups (10 reps then 15 reps each leg). Then 2 stretches for the hamstrings.
(1) Return to the launch site where each PAX calls 1 exercise of Mary. Finish with 1 round of elbow plank.
This was my first appearance at Anvil in quite some time and may have been my first time Qing at this site.
Lorax fought off the fart sack and end of tax season to post and I “lapped” both Brilleaux and Rachel in a called exercise. The called exercise was a hamstring stretch. The rest of the morning they were ahead of me. Good to meet Hammer. Purell and Snooka killed it as usual.
Thank you Lorax for the take out and I appreciate the opportunity to lead.
4 SOBs ignored the high winds, cold weather, and running in the Boston Marathon to post at Blakovery. With Bunker at the helm, we launched towards Ardrey Kell to cover new ground. In case you don’t have a fancy watch, this is where we went:
Run up Ardrey Kell Rd until reaching Lorenzo’s Pizza and make a sharp left turn onto Longstone Lane. Then a left on Sedgemoor Lane, then make a left to cross over Marvin Rd. Go into a different neighborhood and Southhampton Drive. Run for awhile and then make a right onto Highlands Crossing Drive, right onto Commons Crossing Drive, left on Wade Ardrey Rd then right into another neighborhood onto Woodland Watch Ct. Keep on Woodland and make a left on Tamarron Drive, left onto North Community House and right onto Ardrey Kell and back to launch for a quick 5 minutes of stretching.
Bunker executed a PR Q-Jack from Bratwurst the night before. It was either his legendary running ability or his new route that found every long hill in Blakeney that scared off the regular crowd but Strawberry made his Blakovery debut.
Good thing Bunker thought ahead and wore his red blinkie lights so Strawberry and I could still track them 50 yards or so ahead of us.
I can see this being added to our Monday repertoire.
It is tough enough keeping up with the likes of Bunker and Wingman on flat ground let alone hills and valleys. At one point I thought it was Thursday and I was at Devil’s Turn. I’m just glad I looked up in time to avoid the 10,000 pound back hoe that was parked on the sidewalk.
This morning instead of the traditional prayer, each PAX said one thing he was grateful for. Then, in order to help change our perspective, we thought about something challenging we are facing and silently meditated about how we can be grateful for that rough spot in our life.
I am forever grateful for the Monday runs but more importantly the things I learn each week from the men that post.
The drop in temperature did not dissuade 10 PAX from taking a trip to The Fishing Hole where they discovered the answers to the questions: who would Q and what would he would be wearing. Little did they know that about half way through they would receive a special treat from one of our site Qs. But first, a disclaimer was given and we were off.
Since The Fishing Hole caters to the more mature, sophisticated crowd, a new twist to the COP was added. Dynamic warm up exercises to begin the morning. Over the gate, toy solider, knee ups and butt kicks.
As expected, it was well received as demonstrated by Chelms, Mr. Bean and Frehleys Comet’s eloquent mumble chatter that ultimately led to some burpees in a more traditional COP.
LSS x 10, IW x10 and 10 burpees OYO.
Mosey to the third level of the parking deck for two more dynamic warm up exercises. Swinging one leg at a time front and back and from side to side.
Partner up and stand in a parking space. Find the number of the parking space as it represented the number of merkins the team would perform. While 1 PAX stayed and did merkins, the other PAX lunge walked to the other side of the ramp and moseyed back. We were all in the mid 120s. One round was clearly enough.
Mosey to the far stairwell and down to the street towards the back lot where the handrails are located.
3 rounds of 10 supine pull-ups and 5 burpees.
Leave there, cross the street to the small parking lot next to the practice field and pick up a lifting rock. Down to the practice field and line up on the sideline for rock work.
3 rounds of curls, presses, extensions and triple lindy x10, x15, x20. At the end of each round mosey to the other sideline and return.
This was followed by field of plank. Take 5 lunge steps towards the opposite sideline and then perform the called plank. Elbow plank, right arm high, regular plank, 6-inches, left arm high and mosey back to the sideline where we started for makhtar ndiaye x10.
Return the rocks where we found them and back to the hand rails for more supine pull ups and incline merkins. This part of the weinkie was prematurely interrupted (more about that later) and we quickly left to seek fresh air and do some leg work at the benches.
Split Squats, Step Ups and LSS. 2 rounds different reps.
Then we performed some flexibility exercises to loosen up the hamstrings, IT band and calves. Just enough time left for a return to the launch and 10 merkins OYO.
A great 3rd F opportunity for you and 2.0s over the age of 15: http://f3southcharlotte.com/2018/04/05/partnership-with-first-tee/
This morning we welcomed site FNGs Nard Dog and MAD and they were not disappointed. The runner Paper Jam morphed into the #notarunner Paper Jam and kept it to under a mile. It was time to work on soccer arms and do some core work.
Anytime a workout includes three senior citizens like Chelms, Mr. Bean and Frehleys Comet, you can expect a lot of hot air. It began emanating from the mouth but then it took an awful turn through the gestational passage way. Those who posted may never look at brussel sprouts the same way again. It was fortunate that Charlotte Catholic was not in session, otherwise the hazmat team would have been required to make the area safe for children.
Yes, we stretched at an F3 workout not named Gumby or Blakovery. It is important at any age.
This is one of the most enjoyable workouts in the South Charlotte region. A great mix of men.
I was humbled to lead them this morning.
Monday morning. Spring Break. Easter Monday. In spite of all that was against us 7 PAX rose from the bed to run 5 miles at either Blakeovery, Blakcovery, or Blakovery.
One pre-ran, one did a dynamic warm up, one was completely shaven, one showed up after almost a week of vacation in the Bahamas, one slept the day before in a car and woke up in Rock Hill, the other ran too fast for me to hear about his week, and another was unexpectedly early. Almost all showed up in yellow shirts.
With all that going on, this is where we ran: down Rea Rd past Elevation Church, right on Lindahi Lane, right on Hirsch Dr., left on Hanworth Chase Drive, left on Albury Walk Lane, right on Castlebay Drive all the way to Tonawanda Drive. Turn left then a quick right onto Burnside, right on Ardrey Woods Dr, left on Cotton Press Rd., right on Meadow Bottom Drive, left on Ginhouse and then we went down a bunch of other streets (at one point passing Escobar’s house) and ended up on the corner of North Community House and Adrey Kell. Right on Adrey Kell and back to launch for some stretching by Paper Jam.
With the family away, Bunker must have caught up on his back issues of Vogue as he was dispensing with fashion advice this morning-taking umbrage with my socks and running shoes. I was surprise he even noticed them as he is always about 50 yards ahead of me. Apparently he isn’t the only one who is enamored by my unique sense of style as Gumbo suggested I add striped socks to my repertoire.
Gumbo was pretty chatty this morning. Trying to EH me for the BRR and Swift. He claimed that it takes 6 posts at Swift and your hooked. Taking his advise, I seriously considering joining him on Tuesday morning until I saw the title of Bratwurst’s pre blast-Sprinting 101. I am not a runner and I don’t sprint. I’m out.
Thanks for staying with me this morning Ickey and nice take out Enron.
As always, you all make my Mondays fun.
9 or 10 PAX (depending how you count) fought the heavy downpour, huddled under canopies and lamented about why they didn’t stay home instead of showing up at Blakovery. It was 5:16 and no sign of the silver Toyota pick up truck speeding through the parking lot. So without proper guidance, disclaimer or warning, we were off.
Run up Rea Rd towards StoneCrest Shopping Center, make a left at Williams Pond Rd., make another left at Elm St. Go all the way past the Morrison YMCA and make a left on North Community House Rd. Then goto Ardrey Kell and make another left, back home to the AO for stretching by PJ.
When I woke up at 4am I could hear the rain outside. Since I live a little over a mile from the AO I did not think I had a legit excuse to fart sack. At 4:30, the rain was still going strong. I convinced myself that no one would show. Around 5am the rain stopped. With no excuses left, I hopped in my car. About 2 minutes later it started to pour down rain. Since I was closer to the AO than my house, I figured I would just show up and leave when no one was there. Much to my surprise the parking lot was full and there is Tootie running in with his broga mat. I spotted Bunker and a FNG (turned out it was Doc McStuffins with no beard) huddled under a canopy. But where was Bratwurst? Since no one knew the Country Club route well enough to risk getting lost in the rain, it was time to make an executive co-site Q decision-the PJ route. By the time we made it up Rea Rd, the rain stopped. Bunker, Doc, Madison and Goonie made sure that no one was left behind. As we came back to the starting point, there was the silver truck and Bratwurst. He was dry as a bone, no sweat, but still claimed he ran as he mumbled something about chic-fil-a.
He promised to make it up to everyone by running hills at Swift tomorrow. Don’t say I didn’t warn you.
New AOs: Tuesday at Charlotte Latin-Hawks Nest, read about it here: http://f3southcharlotte.com/2018/03/09/hawks-nest-new-area-51-boot-camp-launches-tuesday-march-13th/
Finishing Hole on Thursday at Charlotte Catholic. Low miles. High Intensity.
11 PAX followed Bratwurst around Ardrey Kell for the latest installment of Blakovery. There were some first time guests, a few of the regulars and our fearless leader was a minute early. With a casual stroll and no disclaimer we were off.
Up Ardey Kell past the high school and a right into the first neighborhood. Then a quick left onto Zachary Ave and then right onto Pomerace Place. A left on Brandon Brook Drive brings us out to Old Ardrey Kell Rd, right onto Honeynut Drive, left onto Hazleview, left onto Linden Tree Lane, right onto Maplehurst, right onto Society and then out to Community House. While the rest of the PAX went across the street to do the fancy house loop, I returned to the AO to prepare their broga mats for stretching.
Last week I took a week off to rest my aching body. When Monday morning rolled around it was tough to get up. Everything in me wanted to stay in bed. Even after I go up, I still fought the feeling of going back to sleep. It is easy to stay in bed. It is easy not to do F3. It is easy to be complacent. Yesterday I was reminded by our Pastor that sometimes one of the biggest sins in my life is complacency.
Sometimes I am a complacent dad.
Sometimes I am a complacent husband.
Sometimes I am a complacent PAX.
Sometimes I am a complacent friend.
Sometimes I am complacent in my career.
Sometimes I am complacent in my fight against the sin in my life.
For me, Monday morning is less about running (#Imnotarunner) and more about battling complacency.
I am so fortunate that the other 10 guys showed up this morning and helped me battle against complacency today. I don’t get up and face that battle without them. Tomorrow morning I will face the same battle and God will send another group of guys to help me. I can’t wait.
7 PAX needed some flexibility and showed up to the Cub Scout Hut for the latest round of Gumby. Some pre-ran to warm up while others came in hot. After a delayed disclaimer and our devotional, the music was cued up and we were ready to roll
A quick warm up to get the legs active: butt-kicks, toy solider and gates.
This morning we concentrated on groin, IT band, hamstrings and calves. We stuck to basic deep stretches, holding for about 30 seconds each stretch and repeating several of our favorite, like pigeon and ended with our devotional.
The morning began with a rousing discussion about the benefits of partner stretches. Then somehow the mumblechatter shifted to marveling at the size of my weinke. Although neither was utilized in this morning’s edition of Gumby, I am sure there will come a time when both are needed.
It was great to see Picasso join the regulars of Gumby. He was so inspired by the Q that he post ran the workout. That may be a first for F3.
Bro-Olympics is only 2 days away. Sign up. Weddington High School this Saturday February 24th
God made you! You were fashioned in His own image! You were made in the image and likeness of the Creator. God had a purpose in making you. His primary purpose is that you would have fellowship with Him. If man does not have fellowship with God, he is lost, confused, and bewildered. Since he does not find his place, he has a sense of not fitting. There are thousands of people who admit and confess that they are unhappy. Economic security, recreation, pleasure, and a good community in which to live have not brought about the peace and happiness that they expected. The reason is that man was created in the image of God and cannot find complete rest, happiness, joy, and peace until he comes back to God.
PRAYRE FOR THE DAY
Help me this day, Father, to tell others of the fellowship that can be theirs. Your love will enable me.
The drizzling rain did not discourage 6 PAX to run the regular Flat Branch route with only one detour. With his glasses and head lamp on, Bratwurst took off toward McDonalds and the rest of us followed.
Cross Rea Rd to Tolleson Ave and a quick right onto Bullock Greenway Blvd. Left on James Blakeney Ave, right onto Alexander Martin Ave, right onto Alma Blount then a wrong left turn. Cut down Beaver Brook Way to get back on course and make a left onto Darcy Hopkins. Left on Dennington Grove Lane, right on Bryant Farms Rd, left on Lancken then another left on Provincetowne Dr. Take Provincetowne to Williams Pond Rd, make a left, cross Rea Rd until Elm Street and make another left. Goto Blakeney Heath, make a left, then another left onto Parks Farm Lane. Right turn onto Gander Drive, right turn onto Elrose Place and left on Demaine Drive. Back to Rea Rd, make a right and then to the launch point for stretching by Paper Jam.
This morning Bratwurst abandoned his fancy watch and trusted his instincts to guide us through the winding roads of the Blakeney neighborhoods. That was working well until we turned right instead of left after the traffic circle on Alexander Martin. But Bratwurst quickly recovered and we found another street to get us back on course.
Thank you for the take out Fleetwood.
Let’s see what we can do to support our fellow brother Benny as he recovers from surgery of the next few months.
Spring was in the air as 11 PAX showed up with short sleeve shirts to run the reverse Flat Branch route. The night before, our faithful leader, Bratwurst, sent the route via some magic technology which nobody could download to their fancy watches. With no directions or disclaimer, we were off.
First we cut through the Blakeney Shopping Center parking lot, past CVS and Circle K to Rea Rd. A quick left onto Demaine Dr, right on Arcola, then right on Elrose Pl. From there, left onto Gander Drive, left onto Parks Farm Lane, right on Blakeney Heath, and right on Elm St. Down to Williams Pond Lane where we made a right and crossed over Rea Rd to Provincetowne Drive. Stay on Provincetowne until Lacken Dr where we made a right then onto Bryant Farms Rd and left onto Dennington Grove Lane. Right onto Darcy Hopkins Drive and a long stretch to Alma Blount Blvd. Turn onto Alma Blount and at the traffic circle go left onto Alexander Martin Ave. From there we took a few different routes but ended up with 5 miles and back at the AO for stretching by Paper Jam.
Something was in the air this morning because somehow I ended up in the middle of the group. At different times I was running along side of Gumbo, Madison, Bunker and Wingman. There was a debate raging among the speedsters-some said I was getting faster (something Mermaid opined at another workout last week) while others thought it was the relentless teachings of Bratwurst. However the true epiphany belonged to Wingman. He surmised that the key was adding me to the site Q list for Blakovery. He argued that not only did it make me faster but it prompted more PAX to show up. Sounded reasonable to me.
Thanks for the take out Bratwurst and thank you to all the PAX who show up on Monday to hold me accountable. No way I would run that many miles without your support.