15 thoroughbreds stretched their legs at #F3Kevlar
Mosey over to lower school lot for COP
Mosey to John Street and down 51 to Reid Hall
Down the hill for 7evens: burpees at top, monkey humpers at bottom
Mosey back to church and over Fullwood to Eden Hall
Partner up, loop around Eden Hall in different directions, meet for 10 hand-slap merkins, continue back to start, 10 burpees
Mosey back out to Marion and back to school
Circle up for classic round of Jack Webb 10/40 merkins/arm raises
Total Mileage: 3.6
Pulled out a classic weinke for the Area51 original AO
14 men waved off the cold and kept moving at The Matrix this morning, and endured just a tiny taste of the mutha
Mosey to main school lot for instructions and partner-up for main event:
Re-group; plank; 20 merkins OYO
Repeat main event; modify 5 dumbocrats on last round
Run to rockpile, grab a rock, mosey down to field
P1 does called exercise while P2 runs to mid field and back; flapjack:
Return rocks to rockpile; run back to start
Merkins: too many to count
Ten men enjoyed the beautiful (November?) weather, and took a trip to the home improvement store today.
Warmup run around front of school to east lot.
10x Man-Maker Merkins (T push ups)
Mosey to east playground
Repeat above 3X
Mosey to south lot
Man-Maker Merkin Ladder: line up at one end. Run to other end, 10 man-maker merkins. Return to other end, 9 man-maker merkins, etc. to 1
Plank-o-rama while waiting for others to finish
Start run to Promenade: out back field, up Spring St, up Tilley Morris, down McKee, across Providence, left into Promenade, back to the front entrance of Home Depot
20 merkins OYO
20 monkey humpers OYO
Return via same route to Tilley Morris, stay on McKee to rockpile at school. Grab a rock.
20 overhead press
Mosey to field, partner up for shuttle runs
Partner 1 runs with rock to mid-field, deposit rock on ground, return to base, Partner 2 then runs out to mid-field, retrieves rock, returns to base. Man at base does called exercise. Repeat 2X for each round. Change exercise each round:
Round 1: Merkins
Round 2: Jump squats
Round 3: Burpees
Round 4: Merkins (race)
20 overhead press, return rocks
Mosey back to main lot, 10 pull-ups, Mary: 20 jack-knife, 30 LBCs
F3 Area 51 Christmas Party, Dec 8, 7:30pm, Seaboard. See pre-blast and sign-up.
Despite the well-publicized warning of hill repeats, a healthy quorum of 18 pax still enjoyed a hillful morning…
After a stiff warmup mile down to Rea/51, 20 merkins to start.
Run up Rea to entrance of Five Knolls, turn in and race to bottom
Pause for plank, mary, and MCs at bottom of main hill
Mary while waiting for rest of pax to arrive
Mosey to front of Whitegate on 51. Return to SCMS, with a few more merkins on the way back.
Merkins: 250 (if you did them all)
A small but highly dedicated crowd of Kevlar regulars showed up for a post-BRR shake-out…
Setup tires on field – one for each pax (for warm-up and decoy purposes only)
Mosey to main lot for COP:
Run down through campus to ring road, out to back entrance, over to John St., up to 51, back to top road and rock pile
Grab a lifting rock
Mosey down to front of church. Partner exercises. One partner to top of hill 5x burpees and return. Other partner does called exercise, flapjack
One round involved mary and a suicide.
Mosey to side of church and up to field. Partner exercises again. Partner one does exercises while partner two runs perimeter of field. Exercises included:
Flapjack, repeat with different exercises
Mosey back to rockpile, return rocks
Plank. Sprint to front entrance of school.
Return tires to storage – one for each pax
After four years of leading South Charlotte’s premier running/bootcamp workout, it is now time to hand over the reins to fresh (and faster) leadership to take it in new and tougher directions. Our resident weasel-shaker, Purple Haze, the one who secretly runs the show behind the scenes, has been the co-Q for over half this time and deserves a lot more credit than I for holding the place together. As a tribute to his exemplary administrative skills, I used one of his favorite (but painful) weinke’s as a swan song today:
Twenty men joined hopped out to a quick start at this week’s Matrix
Mosey to East lot for COP:
Run down McKee road to the rockpile. One rock per pair of partners.
Mosey to playground
Partner A: Run to median island and back
Partner B: Called exercise: 50 pull-ups, 100 squats
Partner A&B rotate on run until total # of reps are complete.
Mosey to back lot
Similar partner exercises as above with:
Mosey to return rocks and then back to start for Mary
10 men and 2 turkeys climbed the pyramid at Friday’s Mountain Goat
Warm-up: Mile run down Strawberry and Rosecliff to Browne’s Pond. U-turn, stop on way back at Strawberry and Rosecliff for COP: IWx15, Squatsx15, RDsx15; Return to school, mosey down to track.
Partner up for CMIYC. 5 squats. continue for two laps.
Mary while waiting on the six
Main Event: Interval Pyramid. Run the following at mile pace: 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m. In between each run, recovery jog/walk for 400m.
After YHC completed the 1600m, we hit the time limit, finished our last lap, and returned to the parking lot for mary: flutters x20, bicycle x20.
Special shout-out to all the folks running the Smoky Mountain Relay – looked like challenging and painful event. T-claps!
14 Fast Twitchers ran the (mostly flat) loop this week…
Warmup run: Long way to Rising Meadow (via 51 and Raintree)
Triple nickel up hill to lightpost: Romanian Deadlifts and Squats
Mosey over to the Rounding Run loop: 4 rounds:
Mary interspersed throughout
Mosey back to Strawberry down to 2nd speedbump; Mary; AYG Sprint back to school