7 PAX joined YHC for a birthday Q this morning. Becky, Funny Farm, and myself began The Valley EC loop for the 1 mile pre-run promptly at 0515. McStuffins enters the parking lot as we’re leaving campus, so we hold up for him to join. Returning to launch, we’re joined by Cold Cuts, Huddle House, and GOP. Cold Cuts and Huddle House have the exact same vehicle and GOP is on a bike.
No disclaimer given, these guys know the drill.
Head towards the intersection of Huntingtowne Farms Ln and Goneaway. Stop for COP – 20 SSH, 20 mountain climbers, hold runners stretch, 10 merkins OYO.
Continue on Huntingtowne Farms Ln towards the greenway. Stop at the parking lot to South Park Swim Club and line up on barrier to keep people from driving on the greenway. 1 burpee on each side of the barrier until 10 total.
Get on greenway and mosey towards bridge to bear crawl across. Continue on greenway towards South Park Station hill AKS piss your pants. At the base of hill partner up, partner 1 grabs a rock and does curls, triceps extensions, and overhead presses (sets of 10) until partner 2 returns from running up hill and performing 34 squats. Partner 1 and 2 switch, then as my JV high school football coach would say “one more again” – this time 34 calf raises instead of squats
Continue on greenway towards next bridge and lunge walk across. Head towards trail in the woods and connects back to Birmingham Dr and Charlotte Tennis Academy. Before leaving Charlotte Tennis Academy parking lot, stop for Mary.
Recover and move towards Burnt Mill. At the intersection of Burnt Mill and Tall Oaks, backwards run up Tall Oaks to the first stop light then back down. Next backwards run up Burnt Mill towards the first stop light and back down. Mosey back up Tall Oaks towards Huntingtowne Farms Ln. Stop at intersection for more Mary.
Mosey back to launch to continue Mary, each Pax calling out an exercise. Recover and move towards end of the parking lot. Flat on bellies and count of 3 AYG back to the other end of the parking lot.
615 workout ends.
I was able to get Huddle House out by telling him I would boycott his Q tomorrow at Centurion – it worked and he showed up.
GOP stayed on that bike the whole time and joined us for exercise along the way – knee has him on IR from running.
Thanks to Becky for taking us out in prayer.
I checked with weather when I woke up, I knew temperatures had dropped, but “feels like 30” isn’t a spring day. Winter gloom gear back out of the drawers after wearing shorts and short sleeves earlier in the week.
Disclaimer given to 5 Pax and mosey through shopping center towards Carmel Road.
SSH x 15, IW x 15, Mountain climbers x 15, Hold plank and move right foot towards right hand for a good stretch, then flap jack (the noises from the Pax indicated it was a good stretch)
Head towards Johnston Rd via Carmel Rd. I had a routine in mind to get the Pax down to the greenway and decided to audible due to griping as we went “into the teeth of the wind” or as the wind hit us in the teeth, whichever way you look at it.
Stop at Living Saviour Church on Carmel (turns out Mermaid and I used to both attend there at the same time) and head down into back parking lot. Partner up. Partner 1 runs back uphill towards Carmel, while partner 2 runs downhill towards the back of the parking lot. Partner 1 performs 10 Carolina dry docks and Partner 2 performs 10 heels to Heaven. Meet back at start and partners flap jack directions and exercises. The hill into the parking lot wasn’t quite as steep as I once remembered, so we left the parking lot and continue towards Johnston Rd.
At the corner of Carmel and Johnston, a cop drives by and Semi-gloss comments on the cop’s music selection. Continue north on Johnston back towards Hwy 51. Alternating lamp posts perform 5 merkins or 5 squats (even if the lamps that are out).
Cross Hwy 51 and head towards Charlotte Catholic parking deck AKA Tartarus. Stop at base of Tartarus for some Mary and shield from the wind. Enter Tartarus and run short ramps stopping at ever landing for alternating 5 merkins or 5 squats. Descend stairway back to start. This time same routine, expect backwards run up the ramps. Waffle House asked “how do we do backwards merkins?”.
Descend stairway again and mosey to bench station by football field. Dips in cadence X 15, incline merkins in cadence x 15, repeat-o and drop counts in cadence to 10. 20 step-ups OYO, then 10 jump-ups OYO.
Mosey back to launch with just enough time for each Pax to call out a core exercise. Snuka – Freddie Mercury, Point Break – windshield wiper, Mermaid – plank and rip slaps, Semi-gloss – Boone crunch, and Waffle House – hold plank for 30 seconds.
End with 10 burpees OYO.
Bout Time’s son Jennings, Pre-school’s M and 2.0
Thanks Mermaid for putting me on the Q schedule. As Mermaid was pulling massive bass out of the lake in my neighborhood, he realized there was a need to fill the the date, so I obliged.
Point Break, Mermaid, and Semi-gloss are starting an F3 book club – be on the lookout for the Slack channel. Selections will range from Calvin and Hobbs to WWII non-fiction.
Snuka has a motor on him like no other. The guy is always out in front!
Waffle House site FNG and a few weeks into F3, keep coming out!
Thanks, Mermaid for taking us out in prayer.
Things don’t always go as planned. After getting word that PAX needed to switch dates on the Q schedule, then realizing there would be another scheduling conflict, YHC decided as site Q to take the lead in the gloom. Original plan was to divide the workout up into 15 minute segments with a different PAX at the helm. After the first segment went over 15 minutes and words of encouragement from Funny Farm, YHC decided to keep the whole Q (with recommendations from others along the way).
The Valley EC Loop
0515 start, 1 mile loop with YHC, Funny Farm, Becky, and McStuffins.
After a quick disclaimer of the above mentioned scheduling and improv situations, mosey from school bus parking lot to the front parking lot of the school.
SSH x 20, Mountain Climbers x 20 (Mayreux arrives at this time), Low Slow Squat x 20
Mosey down Huntingtowne Farms Ln towards Goneway Rd, take a left on Goneaway into “The Valley”. Start at the intersection of Goneaway and Vineyard Ln, run up to the intersection of Goneway and Huntingtowne Farms Ln (10 merkins), run back to start (10 squats). Run to end of Vineyard culd-a-sac (10 diamonds), run back to start (10 squats). Run to intersection of Goneaway and Red Barn Ln (10 wide arms), run back to start (10 squat). Repeat x 3.
Hold plank until six are in, then mosey to greenway via Goneaway and right on Red Barn.
Mosey down greenway towards Huntingtowne Farms park. At the park, everyone grabs a picnic table under the covered pavilion. In cadence 15 dips, 10 derkins, 10 1-legged squats each leg (1 foot on picnic table, other on ground). Repeats dips, sub derkins with incline merkins on picnic table, repeat 1-legged squats.
Mosey over to parking lot and 1 lap around parking lot. Half of lap side shuffle facing inward, second half of lap side shuffle facing outward.
Mosey back to launch via greenway and Huntingtowne Farms Ln, stopping halfway on greenway to pick up the 6 and for Mary – in cadence, flutter x 20, Dolly x 20, Rosalita x 20.
Arrive at launch with no time to spare. End workout.
King of the Hill – April 24-25th. 6 man teams, 3 different routes around Charlotte. Check it out on the Metro website.
FNG – Dottie out for the first time. Originally form Alabama, played professional baseball for the past 10 years, and finishing up his MBA from UNC (virtual due to to COVID). Hope you see you back out there!
PreSchool’s family. Pregnant M’s water broke 8 weeks prior to due date. They are in the hospital until 2.0 is delivered, then expected time in the NICU.
Thanks, Becky for taking us out in prayer.