Author Archive Sloppy

The Valley pre-blast

There is a time for everything under heaven. Turn turn turn.  Grave Dancer Q. SYITG

This won’t hurt a bit…

Despite the .gif warning issued last evening, 8 of the finest Pax this side of Fairview joined YHC for the best small batch workout in F3 known as The Valley.  YHC was especially impressed that GOP and Tebow posted as it was clear they aware of YHC line of work.  #awkward

The Thang:

The clock struck 5:30 and we launched into the gloom with Meru coming in on two wheels to join us for COP.

  • SSH x 20
  • IW x 15
  • MC X 20
  • Peter Parker X 10
  • Parker Peter x 10

Mosey toward the half-pipe on Goneaway (afterward YHC was informed this was the namesake for The Valley #appropriate).  Partner up.  Size, speed, and favorite Rocky movie all matter.  Partner 7s alternating at the apex with jump squats and jump lunges (6&1, 5&2, 4&3 you’re done when you flip the order).  Every time you meet your partner at the bottom 7 hand slap merkins.  The skill displayed in the pipe would have made Tony Hawk blush.

Plank o’rama on the 6.

Mary

  • LBC x 20
  • Oblique crunch L/R x 15
  • Rosalita x 15
  • Mahktar Ndiaye x 10

Mosey out of the pipe with a number of audible groans.  Head back to the school to the picnic tables.  Alternate Dips x 10 and Jack Palance x 10 L/R (one arm incline merkin) #crowdpleaser

20 step ups on your own.

Mosey to the parking lot where the 4 basketball hoops were begging to be used for suicides.  Becky caught a little mumblechatter that the crooked one was not part of the recent school clean up.

Same partners.

Partner 1 does suicides to each of the 4 hoops with 1,2,3 & 4 burpees sequentially.  Partner B does LBC, Heels2Heaven, Low slow squat each x 20.

Plank o’rama and elbow plank with a prolonged 10 count to end it by ColdCuts.

Scene.

Moleskine

YHC was a fairly regular Bastion Pax on a Thursday, and still do from time to time, Happy 5th Anniversary this morning BTW.  ColdCuts EH’d me to this great AO and almost instantly YHC was hooked, the Pax are certainly HIMs and the terrain/greenway/school make for a great variety of a workout.  Glad to be a part of this group and was very happy to have my site VQ this morning. To me the lesson here is to get out and see a different AO you’ve never been to, there are so many great places and Pax out there you never know what you may find.  Just about 3 miles by my Garmin with an attempted focus on total body.

YHC enjoyed introducing the Valley Pax to the Jack Palance which Tango Delta used at a Worm workout YHC posted to in my early days of F3.

Announcements:

  • Metro collecting for AG track repair details on website and twitter.  Becky willing to take AGs old track at HF elementary.
  • Becky mentioned a carnival I think next Friday at HFE.  I’d text him as he’d have much more information than my pitiful attempt here.
  • F3 Dads starting up this summer at Freedom Park train lot.  Saturdays at 9.

GOP with the strong take out and he’s your Q at the Valley next week.

Onward!

GasX

War Daddy Did it Again

Pax 9 hit the gloom on a balmy May morn.  Sun came up early!

Warmup

20x SSH
20x imperial walkers
15x SSJ

The Thang

Run to the field
10 fence jumps- over and back

Parking lot 4 corners- repeat x3

Corner 1 – 20 burpees
Corner 2 – 20 LBC’s
Corner 3 – 20 rosalitas
Corner 4 – 10 squat straddle jumps

Run the greenway to the tennis courts

Partner up repeat x 3
Raccoon crawl the wall lunges across side one
Raccoon crawl the wall
Karaoke side 2
Switch

Partner alternates dips and squats

Run home

COT

Announcement- Fortitude serving BBQ Saturday night for men’s shelter off site.  Check Twitter for details.

GasX brought us out.

Meru the Mud Runner and the Audit

Not only did we mistakenly think that we would have a low mileage day with Meru at the helm, but we never would have expected this!

Warm up:

  • SSH x 30 IC #slowestCadenceEVER! The comments started quickly from our new friend Hermes from Apex AO.  We didn’t realize until later that we were being audited!
  • Imperial Walker x 20 IC – Hermes,#theaudit, also enjoyed throwing an “and” in before IC count.  This led to some fun smiles. And we were just getting started!

The thang

  • The Strong Start: Line up for a suicide in the parking lot. Meru brought it hard coming in 3rd place!
  • Mosey down the valley to Tattersall dr. ( This was already further away from our AO than I expected to find ourselves on this fine morning.  #theaudit said “Meru, what is that a digital winky!”  We certainly are not going to pass!)
  • It’s time for “pushups” oh no! Dont forget about #theaudit Meru! “Pushups!  What are those!” Meru, “I’m new at this!” Merkins x 15 IC
  • Run 70% to park rd. Plank until the 6 -plank series by YHC
  • Take a right!  Where are we going! Further into the gloom – instructions were given: run to Quail Hill rd! Questions were asked: quail hollow estates?  You know that’s pretty far away right? We humbly submitted to our leader
  • Plank series until the 6
  • Time for more running!  Run through Quail Hollow estates to Sharon Rd West.  No questions asked- just a few unspoken thoughts, this is going to be hard to make it back to the vflag ontime.
  • Plank series until the 6
  • Meru says “this way guys!” This is where things start to get interesting! We start running further away from the AO. Or so we thought.  Becky finally figured out out.  Hes taking is down the unfinished greenway!
  • The unfinished mudway mud run ensued.  Meru, “this wasn’t as muddy the other day when I tested it out!” The pax, “did you forget about the monsoon which occurred over the last couple days?”  Meru, “toughen up buttercup! ”  I may have made that last line up but I’m pretty sure he was thinking it.  Into the mud we sloshed!
  • Highlights: lots of bobbing and weaving in the dark?  The unsure left or right path.  Didn’t matter there was no good path to take.  YHC LOST HIS SHOE IN THE MUD PIT FROM HELL! “Can someone grab my shoe please?”
  • Finally freed back into the civilized world of pavement we landed in the park.
  • LBCs X 20 IC – sort of IC but more of the #slowestCadenceEVER! #WITHLOVE.  More comments from #theaudit brought to us by Hermes from Carey, “the cadence is 1 down and 2 on the up”
  • Plank series led by the Qic. It was Quick, we were running out of time.
  • Run to the top of the valley.
  • Run the valley
  • Run to the Vflag – #theaudit says” circle up at the shovel flag! Oh wait, there’s no flag”  perhaps it was the final straw

Endex

COT

Moleskine

If was a glorious gloom! With Meru throwing down the mileage mudrun guantlet!  Thank you brother!  That was fun! And a big thanks to Hermes from @apexcarey for the external audit.  It was great entertainment and you got GOP to promise the shovel flag next week! Come back anytime brother!

thanks to Becky for bring us out!

Taco Stand

Taco’s last stand was a proper send off to our friend Takahito headed back to Japan.  He is a real HIM.

Warmup

  • SSH X 30 IC
  • Squats X 20 IC
  • Arm Circles forward X 30 IC
  • Flapjack x 30 IC
  • Sharon Towers X 15 IC

The thang

  1. 100 Merkin March – 10 merkins each light post down to Forest Hill culdesac
  2. Prayer lunges to the prayer garden
  3. Dips X 20 IC
  4. Squats X 20 IC
  5. Dips X 20 IC
  6. Slow Copperhead Squats X 20 IC
  7. Dips X 20 IC
  8. Jump squats X 20 IC

Mosey to the parking lot and partner up

  • Partner catch me if you can -Partner one 10 merkins and 5 bear crawls then sprint to catch partner 2 – flapjack 6 times for 3 laps around parking lot
  • 4 corners – LBCx X 20, partner hand clap merkins,  flutter X20, partner hand clap Merkins

Indian Run back to the flag

COT

Announcements – Workday at Huntingtowne Farms Elementary Saturdayat 9am

Becky brought us out

Pax 12 made it fun this morning!  One of the largest organic groups at the Valley.  Good stuff guys.  Keep it up! This group of HIMs is changing the city.  Thanks for the letting me lead you this fine morning.

Taco’s last Stand- the valley preblast

Tomorrow in the gloom at the Valley. Your bed might be soft and warm but so is a big pile of horse sh#$! Get out of the fart sack manana and give Taco a proper send off.

Curing What Ails Ya

Mosey to end/bottom of Huntingtowne Farms Lane

Warm up:
SSH x 30
Merkins x 20
Mountain climbers x 10
Imperial walkers x 15
Copperhead squats x 20
Windmill x 20

The Thang:
Run to basketball court

Basketball court routine: (entire routine performed twice):
Burpees x 10
Sprint across court
Banana crunches x 20
Sprint across court
Merkins x 10
Sprint across court
WW II sit-ups x 20
Lunge around perimeter of court back to starting point

Plank at starting point (regular, elbows, right arm up, right leg up, regular, left arm up, left leg up, regular)

Mosey across bridge

Modified Jacob’s ladder:
Burpee x 1 at top of hill, then burpees x 2 at bottom, repeat until burpees x 10 at bottom (up and down hill 5 times)

Rosalitas x 10
LBCs x 20

Bear crawl back across bridge

Mosey to playground

Incline merkins x 10
Decline merkins x 10

Indian run back to parking lot

COT

Mosey to the Track, then Sprint! A lot of Sprinting….

Mosey to the track – Warm up
30x SSH
20x lbc’s
10x Squat Staddle Hops
20x imperial walkers

Track sprints
1x 100%
10 burpees
2x 75%
10 burpees
3x 50%
10 burpees

Mosey to the clock
Partner Clock lunges- x 2
Lunge opposite directions when you meet, 10 partner hand clap merkins

Run the valley-x2
50% to the bottom of the valley
100% to the top of the other side
20 WW2 sit ups
Same thing back the other direction.

Yoga poses
Tree pose
Hold table
Cobra pose
Downward dog

Mosey to the Flag for some Mary

  • Heals to Heaven X 20 IC

COT

Announcements: Camping trip with Becky’s Church coming up; Charlotte Half/full Marathon coming up; Huntingtowne Farms school workday coming up in early November

Funny Farm brought us out. Amen.

Winer Diner the Gloom was Never Finer

Warm up

SSH X 30 IC
Squats X 20 IC
Squat straddle Hops X 20 IC
Sun salutations X 2

The thang

  • 100 Merlin March (.5 mile)
  • Plank series

Mosey Down Burnt Mill (1.1 mile)

  • Partner up (10 pull ups while partner holds Balls the wall) X 3

Mosey through woods to new greenway bridge

  • Bear crawl 150 ft across the bridge

Mosey Down the dark dirt ankle breaker path to the other bridge (1.4)

  • Bear crawl 150 ft across bridge

Mosey through park

  • the Farm lurker run and back to the flag (2.0 miles)

LBC X 20 IC

Endex

COT

Welcome FNG “Winer” – “Winer DineHer 69Her” glad you made it out! See you next week!  Good work fellas.

 

 

The Kids go to D.C

Mosey to the track

30 X SSH
30 X imperial walkers
15 X Squats

3 track sprints
50 lbc’s between each lap

Straddle the ramp then lunges across the platforms

Mosey to the clock 5 merkins every qtr hr

Mosey down the hill

Fence jumps-elevens
With burpees

Mosey the greenway

Rosalita’s 30 count

Flutter 20 count

Mosey back to the flag

COT

The MOLESKIN:

Perfect weather for a workout. We made it back to the flag ahead of time. Thx for the reminder Becky. Dogged a few charter buses along the way! Until next time.