7 PAX took Citgo’s slack challenge of skipping out on Halloween candy at home in favor of a little Tuesday AM jog.
Disclaimed, admitted that my alarm probably wouldn’t have been set if I wasn’t on the hook for the Q.
Head out of Latin, left on Providence for a mile warm-up down to High Ridge. Cross over Providence and hold up for instructions:
suicides – start at Providence/High Ridge
turn 1 – Briarberry Ct
turn 2 – Bittersweet Ln
turn 3 – Cherry Tree Ln
10 jump squats at the turns, 10 merkins at the start
Repeat til 6:05, logging anywhere from 6-7 miles in a tight group all AM.
As I looked at the weather the night before, it was 75% chance of rain and a cozy 38 degrees. Wasn’t expecting many PAX to show and was preparing for a miserable solo run. Well maybe just Haze would show, after missing last week due to a silent protest of the track and getting called out for potentially missing an unprecedented two weeks in a row. However I was pleasantly surprised to wake up with dry conditions and 6 other PAX raring and ready to roll. Really appreciate the men that showed up to put in some work. The morning actually couldn’t have been better running conditions. A very faint drizzle and low 40s the whole time was really nice… I guess it’s all about expectations. Now if only I can figure out how to lower my M’s expectations of me at home I will be on to something. Thanks again to the 6 other idiots that posted this morning and held me accountable, it was a pleasure to lead.
A51 Christmas party Dec 1, SOB Nov 30
7 PAX for a little tour de Matthews via BLIMPS.
Quick but sufficient disclaimer, warning the PAX this was my first visit to Sparta.
Right hand turn onto Trade for a quick circle up of the following exercises:
5 x Burpees
10 x Lunges (each leg)
15 x Imperial Walkers
20 x Merkins
25 x Plank Jacks
30 x Squats
Midway through the Merkins, informed the PAX this was how to do BLIMPS, and we would do a full set of these at every right turn we took. Murmurs of making an extreme left turn to make a right were heard but don’t think this was attempted.
Left hand turns would be assigned bomb jacks x 10 (think squat into a star jack).
Here is the route we took:
Right on trade, left at the T, left on John, right on Trade, left on Charles, left on Crestdale, left on Matthews-Mint Hill, left on Trade, left down to the library, around the library roundabout stopping for 10 donkey kicks, left on trade, right to the parking lot by Seaboard, Right on Ames, right on park central, right on Trade, left into the AO parking lot.
4.6 miles, 7 rights and 8 lefts – those reps added up quickly!
First time posting at Sparta, as Thursday’s are reserved for 0.0 and Meathead. I was going to post at least once to get a lay of the land before my Q, but for some reason chose to prerun Meathead a few weeks back and rolled my ankle putting me out of commission. Lesson learned Voodoo/High Tide.
The possibilities at this AO are ridiculous. Being an hour long workout and close to the greenway, downtown Matthews, sportsplex, etc. there are endless opportunities to give a good beat down. The usual suspects at Sparta only complete the 2nd F as it was a standout crew, with encouraging and entertaining mumble chatter for 60 straight mins. I will definitely be back.
Thanks to Slim for the takeout and to Gypsy and Madison for the opportunity to lead this fine group.
Area 51 Xmas party, Dec 1 – see backblast for signup
Get involved with Speed for Need – Gypsy is your man
6 braved the sprinkles for a little hump day tour of the Waverly parking deck.
Little yog to parking decks, nothing more nothing less.
20 merkins at the bottom of the ramp
10 pull ups at the next level
20 merkins at the end of the ramp from here on out at each level
Backwards run to north stairs
Jack webb of CDDs x1 and donkey kicks x4, 2×8 (not 10, SMH), 3×12, 4×16, 5×20
Down the stairs, 10 J-lo’s at the bottom
Up the stairs for Jack webb of squat jumps/sister mary catherine’s to 5×20
Down the ramps and end with 10 burpees
That’s one loop, now AMRAP til 6:12 and head back to launch.
Thanks to McGee for the takeout and also for asking making me Q today. He must have really changed his marketing techniques because I believe we set a WAMRAP attendance record. Also was told we set an exercise and mileage record… Strava crowns for everybody in attendance. Had a couple grisly WAMRAP veterans in Alf, McGee, and Pop Tart and two newbies with Horsehead and Turkey Leg. Alf rightfully questioned my math on the Jack Webbs and accused McGee of stealing the workout, Turkey Leg let me boost him up to the beams for pull-ups the same way I do my 3 year old daughter, and Pop Tart was giddy all morning about Brown Bag catering the holiday fiesta. Good number of people hanging around the deck this AM, surprisingly. McGee tried to headlock each and every one of them, including former F3 PAX and current Camp Gladiator coach Electric Slide. They all declined but hey, this is the same guy who has organically grown WAMRAP from 1 PAX for 3 straight weeks to 2, to 3, to 6 in as many weeks! It’s hard to keep saying no to that face. Everyone stayed close together and got about 4 laps in for a little over 3 miles. Come check it out next Wednesday you are looking for a good workout for all fitness levels. It’s you v you at a great AO and even close enough for McGee to take a dump at his house at 5:24 tweet to you and still make it by 5:32.
A51 Holiday party at Seaboard, Dec 1. Rumor has it Brown Bag will be catering.
8 PAX wisely chose to skip out on Ragnar in favor of following my lead on a steamy October morning.
Disclaimed the wily vets then 10 burpees OYO, no other warm-up necessary.
Run down Community House towards room 101, passing room 101, and down to the walking paths behind the Brigham building for instructions as follows:
Run to first patio, 20 step ups each leg/20 derkins
Run to next patio for 20 box jumps/20 dips
Run to next patio for 20 mountain climbers/20 thigh slaps
Run to next patio for 7 burp ‘n merks
Continue on the sidewalk heading down towards room 101 for 10 Carolina Donkey Kicks
Head up the ramps to the top and complete 20 diamond merkins/20 squat jumps/20 American hammers
Run down the ramps to the basement where the cinder blocks live and do 20 bent over rows
Hit the stairs and all the way to the top, then do a 180 and back down the stairs
Run back to the start on the walking path and that is 1 lap… now AMRAP until reconvening at 6:08
Take a slightly longer route through WF parking lot and back to launch for 30 seconds of burpees to round it out. Got 4-5ish miles in, lots of merks, burps, and other silly named exercises in.
I have posted enough at The Brave to know this is a no bullsh@t workout and the expectations for a good beat down are high. Was slightly bummed that a lot of the usual suspects at The Brave were out today for Ragnar, so maybe we will have to run this one back. Hollywood thinks so. I’m not sure that any of the other 7 that were there today are interested in that, especially since Kirby questioned the time spent in what he called the pizza oven. Props to everyone for putting up with that AMRAP, not sure if it can be called that with everyone getting in about 2 laps. Hollywood is always looking fast, didn’t disappoint today. Tuck had a smile on his face the whole time, per usual. Enron didn’t like the early burpee call but even closed out the workout with one. Chunder continues to impress… pretty sure when I was 20 and it was 5:15am I was coming home from the bars with a La Bomba’s burrito in hand. Kerri was a FNG one week ago (didn’t know FNGs showed at this AO) and this was his 4th post, pretty awesome. Paper Jam sure did a lot of running for #notarunner. Nice work! Kirby was apprehensive about me being on Q both before and during, but was strong all the way through. Great to see Paper Jam and Kirby push each other.
Thanks to Paper Jam for the takeout and to Tuck, Thin Mint, Mario, and One-Niner for the opportunity to lead these animals.
Everything is on slack and mypace.
Good luck to the Ragnar teams this weekend!
12 PAX for some frothy hill repeats in Raintree.
Quick disclaimer, headed north on Providence, left on Raintree down to gravel lot just shy of Raintree CC for 10 LSS and 10 Hillbillies. Everybody was nice and warmed up thanks to the 200% humidity.
Simple instructions don’t necessarily mean easy. Typically far from it. Start at speedbump at bottom of the hill and up to Four Mile Creek, then back down to the speedbump. Go hard on the way up, recover on the descent. AMRAP. Mosey back to launch for Bulldog’s expedited COT (had to run out as he was hosting England’s 4th place celebration party).
Right about 6.5 miles for everyone and we got between 7.5 – 8 hill repeats in. Impressive feat given the 6% grade on .28 mile uphill and 200% humidity. BRR training at its finest/worst. Mumblechatter was sparse today but I think several expletives with my name were heard. Everyone was grinding hard and getting after it. We lost Margo mid-way through the workout, crab cakes for dinner and FT don’t mix. Hope you are recovered by now. I know the rest of us won’t be for a few days. Thanks for following my lead, as painful as it was, and great work by all!
21 men (1 FNG – Sir) couldn’t fade the A51 Slack channel hype all of Thursday afternoon and showed up to name an FNG, and do a few merkins and burpees.
Disclaimer given, thorough enough by my standards, definitely not Mermaid approved.
Quick mosey down Covenant Church Ln to the back of the school circling up where all sidewalks meet in between all the buildings.
COP: 13x Hillbillies (these were awkward), 13x SSH IC, 13x Low Slow Squats IC, 13x diamond merkins IC, 13x Mountain Climbers IC, 13x wide arm merkins IC, plank-orama, 10 burpees
Mosey through campus to the LAX/soccer field to make use of the plush grass. Line up abreast for:
Bear Crawl to first line (see Bulldog for what these lines are called)
Lunge walk to second line (midfield?)
Plank and wait for the 6 – which was always Squid because the man has impeccable form, has to be the best in all of F3
AYG to end the end of the field
Mosey to front of church for the Beast: 6 exercises (at each of the 5 medians and last stop top of the hill), 6 reps, 6 times through
Mosey to the rock pile at Covenant Church Ln and Pleasant Hill Dr. 13x OH Press, 13x curls, 13x tri extension, 13x RDLs each leg. Run to hot box for 13x dips and 13x derkins. Repeat once
Throw the rocks back, head back to camp. 90 seconds to go – plenty of time for 13 burpees. TIME
Area 51 Nantan Mermaid was originally on Q for today but was out of town and asked me to take his lead. YHC was more than happy to, only posted there twice and always happy to Q a new spot. I knew I had big shoes to fill as Mermaid’s 125ish Q’s are not for the faint of heart. The A51 slack channel broke the internet yesterday because Gypsy posted that he was bringing an FNG out(who was a Navy SEAL) and was wondering if Kevlar would be ‘friendly.’ Immediately several PAX representing other AO’s clamored out like vultures on fresh roadkill to sway Gypsy from Kevlar, but Horsehead had already spoken for Kevlar and it was a done deal. At that point the name choices started flying. Fast forward to this morning and after the dust was settled, YHC had to defer to what HH stated was the A51 naming rules: Vets and pastors get cool names, kids pick their own names, pre-existing athletes who ‘still got it’ get girl names, and everyone else gets stupid names. ‘Sir’ seemed fitting… also did I mention he is 6’6”? Also, I’m pretty sure a former SEAL can handle any F3 workout, friendly or not. Except maybe Gumpy… that is my Kryptonite. Seriously. Waking up at 5am to go stretch in ways the body isn’t supposed to. I tweaked my neck trying to put right heel behind my left ear lobe on my M’s pink yoga mat while listening to Yani and trying to ‘be relaxed’. I think it was called the happy rotisserie chicken pose. I know it’s probably good for me but I just can’t, much respect to you all that are good at that and go week in week out.
Mermaid texted me this AM asking how the Q went. I told him we bit off more than we can chew. I don’t think I’m alone on that analysis. It hurt, too many burpees, merkins, sprints, and the hill at the end of the beast right before burpees was a swift repeated kick in the pants.
Solid crew out this morning, with most of the top mumblechatters in the game in attendance. Mumblechatter peaked on the Hillbilly call and when lining up abreast on the field but was stifled quickly. Other than Busch, that dude can rap anytime, any day.
Impressive work out there by everyone, thanks for following my lead and getting your weekend started right. Hope to see Sir back out soon, that was a tough F3 opening workout, baptism by fire.
Thanks to Cottontail for the takeout and thanks to Orange Whip and Faultline for the opportunity to lead.
Speed for Need: VA beach, Aug 18th. First race in VA beach for surfers against autism. 7:30am race launch. See Gypsy for more info.
Church on the street: been going on for 20+ years, every Sunday. Under 12th street overpass at N Tryon serving the homeless. 2.0 and M friendly (Strawberry recommends over 2.0s be 8+ years old). Schedule open after August, clown car available at 6:20, usually home around 8. See Strawberry for more details.
7 PAX for a temperature and humidity combo that would make Death Valley, CA blush.
Disclaimed and mosey around the lot to the teacher’s parking lot and back.
COP: 15x SSH IC, 15x IW IC, 15x Low Slow Squat IC, 15x Mountain Climbers IC, planker’s delight upon which Puddin Pop graced us with a 10 count of flatulence so we had to vacate the area for one last exercise: Circle burp ‘n merk – run in place while each PAX takes a turn calling down upon which a burpee with a merkin is performed, adding a merkin with each PAX (glad there were only 7 of us).
Mosey to the rock pile to select a lifting rock.
Do called exercise at the top of the stairs, mosey down the sidewalk to the baseball field bleacher area for next exercise, up the stairs and repeat 3 times through starting with 10 reps on round 1, 20 reps on round 2, and 30 reps on round 3.
-Overhead press up top, dips at the bleachers, bear crawl up the stairs
-Curls, supine pull ups, one legged hops alternating on the flights
-Squats, step ups, bunny hop up the stairs
Couple round of Mary, including Fireman Ed’s ‘egg roll’ move.
Grab the rock and some wall for a modified Jack Webb. In people’s chair do front shoulder raise x1 followed by derkins or Carolina Dry Docks x4, 2×8, 3×12, 4×16, 5×20.
Put the rocks back and mosey to the parking lot for a quick round of suicides at the basketball hoops, stopping for 10 merkins at each basket.
Dollywood reached out to YHC Monday night needing a Q. I was happy to step in and lead these fine men on a sweaty beatdown, although I’m pretty sure we didn’t need to work out to sweat today. It was 99% humidity until Puddin Pop and Fireman Ed starting ripping @ss, then I’m pretty sure it was 100%. Everybody was putting in solid work today and pushing each other. Always good mumble chatter with Horsehead and Fireman Ed in attendance, thanks to Ed for the new Mary idea, although it just led us to talking about Chinese food. Great to meet Hammy for the first time, nice work out there. Was good to get a little more background on the Monday Horsey workout… sounds like we should get Chester out for a workout, Horsehead volunteered to partner with him on partner carries. Geraldo was getting after it, maybe too after it. Was seeing some stars during the rock exercises but I blame it on the air he was breathing. He learned a tough lesson today, never run behind Puddin. Funky cold was cruising as well today, good work!
Thanks to Puddin Pop for the takeout and thanks Dollywood and Smokey for the opportunity to lead.
Continued prayers for Mic Check’s son (he is back home and doing well), Bout Time’s family, and the Providence Day students involved in an accident abroad.
If you know of somebody that used to come out and doesn’t anymore, reach out and check in with them. Some are going through trials and tribulations, as we all have different struggles and levels of struggles in life, but try to keep up with people and reinforce that this band of brothers to lean on in hard times.
Firecracker 4 miler – one year anniversary of Speed for Need over the 4th of July.
18 PAX for the monthly installment of distance based intervals.
Disclaimed which apparently is a new thing at Swift. Guess Brat had a perma-disclaimer in place. Moseyed through the parking lots heading west to Ballantyne Corp. Place road and back through the parking lots ending at the finish line of the 400s for some dynamic stretching, exactly 1 mile.
Heel walks out/in x20, Toe walks out/in x 20, stride out to speed bump
10 lunges each leg, stride out
Hackey sacks x 10 each leg
Butt kickers as we head to start point
400m repeats with equal rest around the Brixham Green ‘track’. The equal and lengthy rest allows for more recovery which should mean a faster pace for the ‘on’ repeats. We targeted a timed mile pace without sacrificing consistency throughout the intervals. Started with a goal of doing 8, but circled up at the end and did one last bonus quarter as a group before moseying back to the Vine for COT.
I hope Purple Haze and the rest of the Fast Twitch brethren don’t read this… as it’s frowned upon to abandon Twitch for Swift, let alone Q it. Take note that Haze led the troops today at FT as YHC was at the helm at Swift. The writing is on the walls and I think he wants me out. Not sure if Swift allow me back either after serving up some 400 repeats today. Maybe I’ll start taking Tuesday’s off.
Intervals are always brutal, but 400s might be the hardest. They are truly the cornerstone to any training program for any distance, from sprints to ultras and everything in between. Getting through a workout like this is only going to pay dividends to whatever your current fitness goals are. Great to see everyone out there pushing each other in the hot and humid conditions. Awesome work by all of you!
Thanks to Bratwurst for allowing me the opportunity to lead these men today and for the 5am help making sure the track was marked appropriately.
Continued prayers for Dumpster Fire and his family and Mic Check and his family.
Get involved with The Sandbox if at all possible. Looking for help this weekend. Check out slack for more details.
DaVinci looking for Q’s on Saturday mornings at 6:30. Reach out to Fredo or Bucky to get on the schedule.
9 PAX answered the call this morning to help me in honoring my friend, Navy Seal Charles Keating IV, on the eve of the anniversary of his ultimate sacrifice for our country.
Mosey around the parking lot, rounding up all PAX coming in on two wheels and continue down to the football field for COP.
Side straddle hop x 20 IC
Imperial walker x20 IC
Low slow squat x 20 IC
Mountain climber x 20 IC
Peter parker x 20 IC
Merkin x 20 IC
Century club burpee mile: 100 burpees, 4 laps around the track. Break them up however you want, most opted for 25 at each start of the lap. GO.
Flutter waiting on the six.
Line up abreast on the field, 20 sumo squats, bear crawl across the field, sprint back. 20 sumo squats, broad jump across the field, sprint back.
Dolly x20 IC, pistol crunches x20 IC.
Mosey to the Semi-Gloss’s office (I think it’s still his?), for people’s chair. Regular, right leg high, left leg high, regular.
Time for some Jack Webb: 1 donkey kick and 4 air presses, 2 donkey kicks and 8 air presses, etc. all the way to 10 donkey kicks.
Mosey (or sprint if you are Joker, the man has wheels) to the baseball field bleachers for 20 supines, 20 dips, and 20 lunges. Back up the stairs for 10 merkins, loop, rinse and repeat for 3x through.
Thankfully Dollywood sent me a text last night reminding me of my Q that was scheduled back in December. Otherwise it wasn’t on my radar. I was trying to figure out a way to honor my friend Charlie, and aside from having a couple cold ones, what better way than to share in some downPAINment with my F3 brothers. I genuinely appreciate all of the PAX today, the mile and 100 burpee combo was a tall order but the crew was up to the task. Charlie’s quote below is very applicable to the burpees I think. Thank you all for pushing through this one. I know when Rachel is struggling that it is indeed a beatdown.
Obviously the end of May is Memorial Day, but since 2016 the whole month of May has turned into Memorial Day for me and particularly my younger brother, who was best friends with Charlie. I know many of you have people in your life who have given their life in the military service. Try to incorporate the same courage and strength they exuded while in the line of duty in your day-to-day battles, to be a better spouse, brother, significant other, father, friend, co-worker, and community member. That is a way to truly recognize the personal sacrifices of veterans and active military alike.
Charlie lived that way every day, almost always with a huge goofy smile on his face and work hard, play harder attitude. Thank you CIV and Godspeed.
“Anything worth doing is worth overdoing. Moderation is for cowards.” – Charles Keating IV
A couple links on Charlie’s foundation that supports families of those that answer the call to service and the details of his fight:
7 PAX for the weekly rendition of ‘speedo season is here, time to get some beach muscles.’
SSH x 15 IC
IW x 15 IC
20 R handed swings
Diamond merkin on bell x 10
20 L handed swings
HALO x 5 each way
Round 1: Pyramid with reps of 2, 4, 6, 8, 10, 8, 6, 4, 2:
Sprinter stance swings, clean to lunge, snatch, shoulder press
Switch hands, repeat exercises
Round 2: Pyramid with reps of 2, 4, 6, 8, 6, 4, 2:
Slasher swings to L, slasher swings to R, goblet squat, upright rows, deadlift
Staggered merkin L hand on bell x20
Staggered merkin R hand on bell x20
50 Swings without stopping
This was definitely harder in person than on paper. Somehow I had scripted the workout to have 3 rounds of a pyramid, which would have required a 5:00am start for that, there’s always next time. I always try to bring something new or different into the KB workouts, and the sprinter stance swings and slashers were that today. All the PAX were genuinely concerned about their sack of ‘taters when I demonstrated the sprinter stance swings, although I’m pretty sure the standard swing puts your junk in just as much risk (or maybe I’m just not as well equipped as the rest of the crew). Either way, everyone seemed to walk away unharmed (however properly disclaimed), but fine motor skills will be greatly affected from that beatdown. My forearms are a mess as I write this. Not much chatter today, as the workout didn’t allow for much more than heavy breathing. I think my choice of rock tunes was much preferred to my gangsta rap last time… apparently everyone can’t relate to coming from the mean streets of Bloomington, Indiana.
Funky Cold – Came in and crushed it, no questions asked! Well done!
Alf – Apparently nursing a hamstring injury… could’ve fooled me as he cruising through the pyramid. Hope to see you back at the bootcamps/runs soon!
Tulip – Flew through the rounds this morning. Must be time for a bigger bell! Thanks for the takeout as we headed into our days ahead.
Swiss Miss – Taking the role of High Tide today with more bells than PAX. Great to see you back at Meathead and grinding hard!
Hoover – I’m pretty sure he sleeps with his ruck on. Does someone who is 6’ 8” and 260ish really need to strap on extra weight? Oh and he is doing the Smokey Mountain relays this weekend. Dude is a beast!
Rachel – Don’t want to say anything too complimentary here as there are rumors swirling about the status of our relationship brotherhood. Average work as usual.
Thanks to Voodoo and Witch Doctor for the opportunity to lead at the best 0.0 in all of F3.