Author Archive smokey

It’s My Party I Can Cry If I Want To

YHC was asked to Q on May 3 with no knowledge of the historical significance of the date for the Peak 51 AO. The night before YHC reads a pre-blast stating the fourth birthday of site. Quite an honor I must say…. Therefore, I quickly put together an affectionate birthday “board.”

The events unfolded like this….

The Thang…

The question was posed as to who in the PAX was present on the first launch four years ago. Slimfast, Sensei, Geraldo, and Simba raised their hands. Crazy!

Disclaimer: Peak 51 and Matthews Elementary are not responsible for you… blah, blah, blah. Today’s work out is designed for you to be able to modify so that you can maintain your PEAK  throughout.

25 x Side Straddle Hopp
20 x Imperial Walker
10 x Merkin
10 x Good Morning Nashville (felt so good)

Mosey out to the main drag and turned right. We crossed the street into Stumptown Park by the PDA Heart. We headed up the concrete path till we came to a glowing “board” with twelve birthday wishes written upon her. There were many sighs and a few cries. The birthday menu of pain contained the following list:
1. Hand Release Burpees (5)
2. Lunges (5 ea.)
3. Diamonds (10)
4. Heals to Heaven (10)
5. Dips (20)
6. Fluttas (20)
7. Merkins (20)
8. Mountain Climbers (10)
9. Carolina Dry Docks (10)
10. LBCs (20)
11. Side Straddle Hopps (20)
12. Burpees (10)

Instructions: Complete exercise #1 and run a lap. Upon return, complete exercise #1 and #2 and run a lap. Upon return, complete exercise #1, #2, and #3 and run a lap. You get the drift…

The PAX were strong. Lots of hate this morning. LOTS OF HATE! It was awesome!
At 6:12 YHC called everyone to halt and we headed back to launch for some Mary.

A disciplinary measure was taken due to the high levels of hate and the number of years of the existence of the mighty PEAK 51. Four Burpess OYO!

Announcements:
Several Speed for Need races coming up. You can view them here: https://speedforneed.org/calendar/

Two new FNGs:
Welcome to Sardine and Compliance!

Moleskin:
Really an honor to see what Slimfast, Geraldo, Sensei, and Lois have been able to do at the PEAK 51. One of my favorite sites of all time!

Some quotes from today:
1. Two men on a bench
2. If this were a year ago, we couldn’t both fit on this bench and the bench would be flattened
3. I know I am getting in the same spot to do these burpees cause my hand grabs the same dog turd every time
4. Smokey, I hate you so much right now
5. Just wait and see how much you hate him this afternoon
6. Geraldo, “what’s next Smokey?” Smokey, “Dang it Geraldo, it is on the board.” Geraldo, “I can’t read anything without my glasses.” Who knew Geraldo wore glasses? Probably like Superman and Clark Kent. 🙂

Great take out today by Simba!

PS. Sparta launched from Peak 51 today at 5:15am. They ran 5 miles and joined Peak 51 for the COP.

Red Light District

Lots of yawns (mainly by me) and mumble chatter about the work out before it even began this morning.

A very off-putting disclaimer was given…

The thang

25 x side straddle hops

20 x imperial walkers

10 x good morning nashvilles (feels so good)

Mosey around small track

Plank and Merkins to the wonderful Police song ROXANNE

Mosey around small track

Curls and goblet squats to the wonderful Police song ROXANNE

Partner up and catch me if you can to the front of Christ Covenant where suicides ensued…

25 x LBCs run to first island and back 25 x LBCs run to second island and back 25 x LBCs run to road and back

Plank

25 x swings rinse and repeat

Plank

10 x shoulder press (5 each arm) rinse and repeat

Plank

20 x rows (5 each arm) rinse and repeat

Plank

Catch me if you can back to launch

Lunges and Burpees to the wonderful Police song ROXANNE

Plank and Atomic Merkins to Molby’s song Flower (Bring Sally Up)

Mary

20 x flutter

10 x heals to heaven

 

Moleskin

We had some strong pre-runners this morning cranking out a 5k.  Chin Music came sprinting in and went straight to the dumpsters… not sure what he did back there but found out later he is training to run a sub 5-minute mile. CRAZY Man!  Baracus and Stone Cold came in on cruise control from their 5k not even glistening.  Lots of mumble today (early) about why we even brought the bells.  I think we answered that question later on with the suicides.  Stone Cold is turning into the form police.  I wish we all could be like more like him…  (he does seem to favor Mr. Clean).   However, comments about getting your swing up and nipples (I may, or may not, have said that) leave him wide open for some “softball” comments.

Announcements

 

Speaking of “softball” comments – Swiss Miss plugged Gumby. 🙂

Hairband High Maintenance Modification

I have never had the pleasure of Qing the new, Sparta AO!  I have also never received so many texts leading up to a leadership experience for an F3 event.  The bulk, ok – all, of the text came from Hair Band.  He seemed to be concerned with whether or not it was going to be a true running workout.  I include this quote so you may get the gist of our conversation where he said, “are you going to run 6 miles and let me die in a ditch on the side of the road Thursday?”  After three long text (each containing about three sentences) about how I should structure the workout, I assured him that we would do something where we would be all together in case we needed to call for back up to resuscitate him.

The thang…

After a disclaimer was given and we were off for a mosey around to the main building of Socrates Academy where we found “the board.”

No time for the usual… so we headed straight to the menu of pain.

Instructions:  Do #1 and run a lap.  Upon return, do #1 and #2 and run a lap and so on and so forth all the way through #12 and then run a lap…

  1. Hand release burpees (5)
  2. Lunges (10 each leg)
  3. Diamond Merkins (10)
  4. Heals to heaven (10)
  5. Dips (20)
  6. Step ups (10 each leg)
  7. Derkins (20)
  8. Mountain Climbers (8)
  9. Carolina Dry Docks (9)
  10. LBCs (20)
  11. Atomic Merkins (11)
  12. Burpees (12)

We made it all the way through.  We started over and made it back up to 5 before moseying back to the COT.

Moleskin

Even though there were a lot of exercises, we still got in over 3.5 miles.  I never lost sight of HB for more than 45 seconds and he never ended up in a ditch.  Joker, balked on most burpees, but sprinted every lap.  I cannot keep up with him and he is my nemesis – there, I said it.  Arsenal rolled with Hair Band.  Arena is the definition of consistency!  I only once heard him mumble something about destroying the board.  Really – Arena?  You are a family man.  How could you even think about doing that to my kids’ board!

The board lives on!  And, thankfully, so does HB!

Fear the Board!

Growing up there were two boards in my life that I feared:  my parents’ board and my grandmother’s board.  Unfortunately, both of these were used frequently upon my backside.  This form of discipline gave me a healthy respect for right and wrong and my parents and grandmother.  The board was definitely not “spared.”  The board has had a similar effect on the PAX, I am finding.  It is both feared and respected.  It has caused some to curse, but for most… it has been received as healthy discipline.  What doesn’t kill you makes you stronger – right?

The thang…

A weak disclaimer was given and we were off for a mosey around to the front entrance of South Charlotte Middle School where we found “the board.”

No time for the usual… so we headed straight to the menu of pain.

Instructions:  Do #1 and run a lap.  Upon return, do #1 and #2 and run a lap and so on and so forth all the way through #12 and then run a lap…

  1. Hand release burpees (5)
  2. Lunges (10 each leg)
  3. Diamond Merkins (10)
  4. Heals to heaven (10)
  5. Dips (20)
  6. Step ups (10 each leg)
  7. Derkins (20)
  8. Mountain Climbers (8)
  9. Carolina Dry Docks (9)
  10. LBCs (20)
  11. Atomic Merkins (11)
  12. Burpees (12)

We made it all the way through.  We started over and made it back up to 5 before moseying back to the COT.

Moleskin…

I think it was safe to say we were all spanked by the board!  Header, Busch and Puddin did a great job getting to know Nair and making him feel at home.  Dollywood was working off some inner tension and was setting the bar high.  Some great laughter today from the all-star cast.  I must say that Dolly is catching the brunt of the post baby “no fly zone” comments.  Busch’s “chunky” comment almost made me hurl.

On the high road, awesome to hear some of Nair’s story.  He’s a sharp cyber security guy who went to Montreat and he and the M have one on the way.

Thanks to Busch for the challenging take out!

Sad Sally

Moby’s song Flower [aka. Bring Sally Up] has been a staple when I Q.  This morning, since I was with the elite PAX at Joust, i decided to throw in a twist.  Instead of doing supine pull ups to the song, I was confident in the skill level of the PAX to execute “fireman push ups” to Sally.   After a confident and thorough explanation, one out of the three groups of four performed the exercise correctly.  For those who struggled [@Skywalker_F3 and @StonecoldF3] here is remedial video https://www.youtube.com/watch?v=Qd05K6uKyQw.  I will be sure to send this in a pre-blast or prepare a flannel board to illustrate next time!

The Thang:

Disclaimer: No ice, don’t make us do CPR on you and break your ribs.  F3 is not responsible – so modify.

Quick Mosey around parking lot.

20xSide Straddle Hops, 20xGood Morning Nashville, 20xEmperial Walkers…

Wonderful instructions for Fireman Push Up.  Q music…. 33.3% success rate [see comments above].

Mosey to Track. Run half lap do 15 burpees. Run half lap do 15 air squats.  Run half lap do 25 merkins.  Run half lap and do 25 LBCs.

Mosey to play ground.  Partner up.  Partner 1 is a timer who runs the exterior of the bleachers [1 lap]  while partner 2 begins 200 dips to be completed cumulatively.  Repeat with 100 pull ups.  Repeat with 200 Merkins.  Repeat with 200 LBCs.

Mosey to sidewalk for 75 yards of lunges.  Mosey back to parking lot for Dollys.

@Smokey_f3 took us out.

Thanks for the invite @Yeti_f3!

Those present: Stone Cold, Baracus, Sweeny Tod, Voit, Yeti, Mad, Sensi, Chin Music, Freedom, Dollywood, Skywalker, and Smokey

 

 

 

 

 

Death Valley Backblast: Good Morning Nashville [said like Good Morning Vietnam]!

Good Morning Nashville [said like Good Morning Vietnam]!

The Thang:
It all began with a mosey and 20xSide Straddle Hop, 20xGood Morning Nashville (with lots of positive moaning/feedback) and 20xEmperial Walker.  The mosey continued down between the ball fields where we found a white board.

Think 12 days of Christmas:
1. Lap
2. Burpees
3. Air Squats
4. Pull Ups
5. Lunges
6. Dollies
7. Merkins
8. Monkey Humpers
9. Lunges
10. Flutters
11. Dips
12. LBC’s

This sucker built.  So, one lap and then 2 Burps.  Followed by another lap 2 Burps and 3 Air Squats.  Followed by another lap 2 Burps, 3 Air Squats, and 4 Pull Ups.  I think you get the picture.  Once you got to 12, we started to go back down.  We moseyed back to the middle school for COP.  Did a little Mary (LBC’s) and some more Good Morning Nashville just for Joker – who may or may not have been present for them.

3.6 miles of running with a lot of pain in between.

Those present were:  Sweeny Tod, Dollywood, Marge, Jet Fuel, Puddin Pop, Hopper, Prohibition, Jello, Chin Music, Gaffer, Witch Doctor, Lazy Boy, Joker, Floor Slapper, and Smokey

 

Evidently Geraldo was to Q this morning but was under the weather.  Hope he gets better!

Smokey