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
21 men eschewed the fartsack and were the better for it at F3 Kevlar this morning.
Warm-up run halfway around the church to the back lot. Stop for COP
20 merkins OYO
19 merkins OYO
18 merkins OYO
… cut short by request for more running from Gummy
Continue around back to Covenant Church lane, out to John St, up to 51, and back in to campus
Stop at rock pile, partner up, grab a rock. Mosey over to bottom of hill
Count exercises with partner. Partner 1 runs up to top of hill and back while Partner 2 does called exercise. Swap and continue until total reps completed.
Mosey over to front of church
Partner 1 runs suicide in parking lot up to hill. Partner 2 runs around church with rock. Flapjack.
Mosey back to rock pile to return rocks
AYG back to entrance. Circle up 20 dollies; 20 LBCs
Five men worked off their Christmas dinners climbing hills on Five Knolls this morning.
Launch from lot (picking up one straggler coming in at 5:16), and head to Davie Park for brief COP with IWs. Continue on past Rea to Five Knolls White Gate entrance, to the big hill and regroup at bottom.
Ladder: Run up Five Knolls north to manhole, one squat, back to bottom by gallows, one burpee, up Five Knolls south to Macdara, one merkin, back down to gallows, one burpee. Continue 5-7x, adding on 1x each time.
Return: Take Five Knolls up to Rea, Rea to 51, 51 down past Davie, back to Stawberry. Leaders loop back for 6 at each point.
Announcements: We’re putting together the Q list for 2017, please reach out to TL or Purple Haze to be included in the upcoming schedule
Merry Christmas and Happy New Year!
Sixteen men showed up in the chilly gloom to kickoff Turkey Week with a burpee-free pyramid of fun.
Warm-up jog to east lot. Brief COP w/SSH and Merkins x10. Jog back to west side of fields to pickup blocks and rocks. Mosey to south lot and circle up for Turkey Pyramid:
Build up pyramid to Pull-ups. When finished, reverse the pyramid.
Cut-off with 5 min left
Return blocks and plank at back of field. AYG back to lot.
Eight men paid for their Halloween sweet tooth with 6.6 miles along the Ghostrunner route with a chaser of burpees.
Warm-up pace run to Arbo ABC store for COP:
Burpees OYO x 18 (quantity of candy collectively eaten by pax on Halloween)
Sprints to entrance on Providence. Stop at each speedbump for increasing number of merkins.
Tempo runs at 5k pace over the Ghostrunner route:
Break on 4 Mile creek for brief set of grinders (jump ups and LBCs)
Mosey to Woodfox for AYG back to school.