Author Archive Voodoo

Stacks of stacks

5 fine fellows found themselves at Foxhole this morning. After a brief disclaimer while Marlin parked, changed his shirt, tied his shoes, grabbed his bells, etc., we ran a lap around the parking lot before circling up for our warm up.

COP:

SSH x 15 IC

Prying squats x 5 IC

Merkins x 10 IC

The Thang:

Grab a swinging bell and a pressing bell and farmer carry down to the gap between the two soccer fields on the turf. Line up for the stacks

2-handed swings x 15

Run to the opposite sideline for 5 HR merkins, then back to the bells

2-handed swings x 15
Snatches – 7x left, 7x right

Run to the opposite sideline for 5 HR merkins, then back to the bells

2-handed swings x 15
Snatches – 7x left, 7x right
Goblet squats x 12

Run to the opposite sideline for 5 HR merkins, then back to the bells

2-handed swings x 15
Snatches – 7x left, 7x right
Goblet squats x 12
Clean & press – 7x left, 7x right

Run to the opposite sideline for 5 HR merkins, then back to the bells

2-handed swings x 15
Snatches – 7x left, 7x right
Goblet squats x 12
Clean & press – 7x left, 7x right
Sumo squat to high pull x 12

Run to the opposite sideline for 5 HR merkins, then back to the bells

Run around both fields, stopping at each corner for ascending wide arm merkins – 5, 10, 15, 20 – this is where Mighty Mite opined that “this is way too long to be away from the bells at Foxhole.” YHC agreed, so we decided to unstack the exercises, starting with all 5, then removing one per round (starting with the sumo squat to high pulls). We were running low on time, so we carried the bells back to the launch point before completing the last 15 swings.

Thanks to Argonaut for the takeout in COT.

Exercises totals:

150 x 2-handed swings
112 x snatches (56 each side)
72 x goblet squats
56 x clean and press (28 each side)
24 x sumo squat to high pulls

Announcements:

Savage Race on 5/13. Prices go up on Thursday.
After nearly 2 years as a co-site Q at Foxhole, I’ve decided to step down to allow someone else a chance to lead. The site is in great hands with Argonaut doing a great job driving traffic to the site and expanding its offerings (pre-runs, KB clinics, etc.). I have no doubt that the site will continue to provide one of the best workouts available for years to come. Being a site Q for an SOB workout has been a great way to meet pax that I wouldn’t see very often up in Area 51 and I’ve really enjoyed the experience. Thanks to Chanel for inviting me to join him, to Argonaut for joining me as co-site Q, and to the SOB pax for posting regularly. I look forward to continuing to see you in the gloom.

Moleskine:

When leading a KB workout, YHC tends to go a little light on the running. In an effort to be more well-rounded, I trolled some Combine workouts, looking for a good mix of kettlebells and running. I settled on the above workout, which I shamelessly stole from The Mighty Lance. It doesn’t look too bad on paper, but building up the exercises was tough and coming back down was worse. A lot of Larry Birds out there this morning as YHC struggled to keep up.
As noted above, Mighty Mite did not like the mid-workout run around both soccer fields. He was swinging a big bell and still flying through the exercises. He’s also a lot faster than he gives himself credit for. #juicing
Argonaut was his usual self, crushing the reps and the runs. He finished first or second on every set of exercises, usually a whole exercise ahead of YHC. He then usually chased down MM to get back to the start first. And he ran a 5k with a sub-7:30 pace for a warm up. #beast
After bloodying his knees at the Spartan Sprint this weekend, Nard Dog eschewed the #repat and threw down a solid all-around performance this morning. He also posted for some of the pre-run with Argonaut. #norepatforyou
Marlin represented the #respect crowd in strong fashion this morning. He was cruising through the kettlebell work and the runs. Following YHC’s lead, he opted for 2 bells. Hopefully one of them was his new 24 kg bell. #newbellsmell

Never try to look at another man’s weinke

17 strong pax met up at Calvary Church Saturday morning for YHC’s oft-rescheduled RockZero VQ. YHC was pleased with the turn out considering I was up against the Palmetto 200, 2 VQs (Escobar at DV and Moon River at Ascent), Madame Tussaud’s Adventure Race at Stonehenge, and Floor Slapper was bringing the heat at Area 51. After a quick disclaimer that covered most of the high points, we were off.

Warm up jog to the giant lot across from the launch point.

Circle up for COP:

SSH x 15 IC
Low slow squat x 15 IC
Low slow merkin x 10 IC
Peter Parker x 15 IC
IW x 15 IC

Run to base of North Face and partner up

P1 – bear crawl up NF and run back down (after first round, audible to running around and coming down the usual hill)
P2 – Jump squats

Flapjack

Repeato with Makhtar N’djiaye, plank, something else

Mosey over to the avenue of trees near the playground and pavilion:

5 pain stations each lap:

Merkin x 10
Squat x 10
LBC x 10
Jumping lunges x 10 total
Burpees x 5
Return to start and plank for stragglers (the Q)

Repeato for 3 total laps. Pax-led Mary, merkins, planks between rounds.

Head over to the Pavilion:

20 dips
20 bench squats
20 derkins
Run to 1^st trash can

Repeato with 10 reps of each exercise until you’ve circled all trash cans (about 7)

Head to the other side of the pavilion for Peoples’ Chair. Find your partner from North Face:

P1 – Peoples’ Chair with air presses
P2 – run to the lightpost and back

Flapjack, then repeato with balls to the wall

Mosey to the rock pile by the baseball field, pax were instructed to find a LIFTING rock

Each exercise done for 10 reps – Q calls up or down, Pax counts:

Curls/Tri extensions/Overhead press/Squat. 4 rounds (plus one extra of curls). Pax rotate one position to the left each round

Head back to the COP lot for Mary:

Left side pistol crunch x 15 IC
Right side pistol crunch x 15 IC
Heels to Heaven x 15 IC
6″ plank until time

COT – Thanks for the take out McGee

Announcements:

Savage Race 5/13 – the latest discount has expired, but there will probably be another one. Get signed up!
Smoky Mountain Relay – Team Up N Over is looking for a 9th. See Cheese Curd, Sundancer, etc. if you’re looking for another masochist running event this April.

Moleskine:

A lively group this morning meant a lot of the 1st and 2nd Fs. The mumblechatter started almost immediately during the warm up with Gummy doing only the top half of the SSHs. It continued throughout the workout at North Face, during the runs through the trees, etc. Some of the pax were impressed with YHC’s weinke, which was typed. I’m not sure what most people do at the office on a Friday afternoon, but that’s a good time to put your thoughts down on paper. Since I’m usually pretty smoked during a workout, I like to have the weinke for reference during brief interludes. McGee was determined to sneak a peek, but YHC politely declined. I didn’t want him stealing any of my material during his Q the next week.
Thanks to Flipper for having me out. I’ve been slacking on Saturdays, so it was good to have the push to get out there. I also appreciate his flexibility in dealing with my multiple deferrals.
And thanks to the pax for following me around this morning. I hope everyone was as sore on Sunday as I was. These hour long workouts are long!
YHC pulled into the lot to find Flipper sitting in his car. This was interesting because he had tweeted out a pre-run the night before. When we got out, he mentioned that he had an alarm clock fail and didn’t get up until 6:20. We’ve all been there. Prohibition rolled in solo a little while later and proceeded to crush the workout as if he were fresh.
A lot of Larry Birds out there today, although that’s not surprising considering the crew. There were some new faces (at least new to me) and some Metro visitors – it’s always great to see RIBEYE.
I forgot one name – please sound off in the comments and I’ll update the PAX list.

Return of the Fembot

9 tough guys met up at Elizabeth Lane Elementary for a circuit workout. It was narrated by the sultry English (Australian) voice of my SecondsPro timer. #shamelessplug #prettycoolactually

After delivering a thorough disclaimer while tying my shoes, we proceeded to warm up:

SSH x 20 IC
Prying squats x 3
Halos x 5 each direction
10 1H swings per arm

YHC forgot the swing/press set, so we went right into the circuits. :30 on/:30 off through the following exercises:

Alternating swings
Military Press L
Military Press R
Row L
Row R
Snatch L
Snatch R
Russian Twist
Goblet Squat

We ran through this 3 times,but still had plenty of time left (because I forgot the swing/press set).

Heavy set: 3 1H swings, 3 high pulls, 3 snatches per side with a heavier bell (or the same bell for some)

Then we did this:

Racked carry to the third median and back. #shamelesstimekiller
Crowdsourced Mary:
Header: Flutter press x 17 IC
Chin Music: Louganis x 15 OYO
MAD: Freddy Mercury
Blazing Saddles: 50 x LBCs (25 with bell)
Bulldog: some weird diamonds on the bell with leg lifts in between 1 diamond + 2 leg lifts up to 5/10
Hoover: MMA IW x 10 per side

COT: Thanks to Chin Music for the take out.

Moleskine:

A solid crew of 9 posted this morning to stand around in a circle moving only select body parts. Thanks to the pax for showing up. It was chilly, but the only things that really felt cold after getting into the workout were my fingers. Everything else got a little toasty. Strong work by everyone this morning. The pax did a great job of keeping moving for the full :30 of each round, despite some tough exercises.
As the regulars know, this was a recycled workout, but I like it. The Fembot narrating needs a little tweaking to provide a countdown and pronounce a few things better, but it’s always good for a few laughs. My favorite thing is that when you pick something like German, it still speaks English, but with a German accent. It feels like too much rest after certain exercises (swings, presses), but not enough for others (I’m looking at you, snatches). By the second or third round you start to feel it though.
Thanks to High Tide and Brown for the opportunity to lead. Meathead is a great site with loyal, fun pax. If you haven’t come out, give it a shot. Like Fishwrap says, if you’re getting bored, it’s on you. There are plenty of options to get you out of your comfort zone.

Removing your New Year’s Calluses

18 manly men posted at Meathead this morning for a completely stationary Meathead. After providing a thorough and well-rehearsed disclaimer, we proceeded thusly:

Warm-up:

2H swings x 20 OYO
Halos x 5 each direction
2H swings x 20 OYO
Around the world x 5 each direction
2H swings x 20 OYO

Set 1 (singles):

2H swings x 15
Clean + press x 5 per side
1H swings x 5 per side
Clean + squat x 5 per side
Alternating 1H swings x 20
Snatch x 5 per side
2H swings x 15
Snatch x 5 per side
1H swings x 5 per side

Partner up by bell size for doubles.

Set 2 (doubles):

Clean + press x 3-5
Clean + squat x 3-5
Clean + press x 3-5
Double swing x 3-5
Clean + press x 3-5
Single KB snatch x 5 per side
Clean + press x 3-5

Set 3 (more doubles):

Clean + squat x 3-5
Double swing x 3-5
Clean + squat x 3-5
Clean + press x 3-5
Clean + squat x 3-5
Single KB snatch x 5 per side
Clean + squat x 3-5

Consciously decouple from your partner for more singles.

Set 4 (more singles):

2H swings x 15
Clean + press x 5 per side
1H swings x 5 per side
Clean + squat x 5 per side
Alternating 1H swings x 20
Snatch x 5 per side
2H swings x 15
Clean + press x 5 per side
1H swings x 5 per side
Clean + squat x 5 per side
1H swings x 5 per side

Metal Mary:

Flutter press x 10 IC
Russian twist x 10 IC
Pullover + Louganis x 7 OYO

Moleskine:

This workout is ~~plagiarized~~ cobbled together from Brett Jones’s Level I SFG training plan. I basically took parts of 2-3 days and crammed them together into a single workout. My only modification was to only run each set once. We went through the singles again because we had time. It was a little tough on the calluses (sorry, High Tide), but a good combination of singles and doubles.
YHC is honored by the amazing turnout for my Q this morning (cough… best in Area 51… cough). It’s an honor to lead the pax and I appreciate the faith they showed in me this morning. Either that or they didn’t check the schedule/Twitter and just took their chances. #assumethebest
Unfortunately, there are some notable exceptions to the bullet point above. Hairball hit up the A51 Slack channel last night, saying he was a free agent for this morning. The shirtless, dolphin-tattooed, marathon-running trichobezoar decided to post at Hydra instead. #waytocrosstrain Cheese Curd mangled his ankle last week at Kinetic Heights and hit YHC up on Sunday night about posting at Foxhole. He was dissuaded by the amount of running, but I mentioned I was Qing a 0.0 at Meathead this week. The BRR-captaining, visor-wearing lactophile probably decided to limp around his neighborhood instead of posting with us this morning. #yourloss We’re not even going to mention the usual defectors: Fletch, TR, Alf, etc. #comebackwemissyou #Bulldoggetsapassthisweek
Enough negativity. Slice was (I believe) a Meathead FNG. An avid runner, he got swole at the Kiawah Marathon last month, but not in a good way. Literally, his ankle swelled up to kettlebell size. #cankle He’s taking a break from running and decided to post to Meathead to get a 0.0 beatdown. Great to have you out there and we hope you come back.
It was also great to see Chanel back out at Meathead. My former co-site Q at Foxhole (a great Monday gear workout in SOBland #shamelessplug), Chanel is battling back from some injuries. Based on his recent posts, he’ll be leading the pack again soon. #GAR #beatSpacklertoit
Meathead has always been known, no, renowned for its high mumblechatter quotient. This has grown exponentially with the return of Bananas and Probation. Mix in a little Brown and Runstopper and you’re lucky not to snarf a kettlebell. The best part of the morning was when YHC announced that there’d be no more snatches today and Bananas responded “Speak for yourself.” I might have made that too easy for him. #softball
Runstopper was also kind enough to volunteer additional exercises to be performed while waiting for your partner to complete the doubles exercise. Those of us with man-sized bells didn’t do them, but he and Fireman Ed seemed to be having fun. #getabiggerbell
Speaking of Fireman Ed, he was practically beaming with pride, rocking his Clemson shirt this morning. He and Chanel shared a tender moment recounting Monday’s game and asking High Tide where his Alabama shirt was. #lowblow
Great to have Witch Doctor back out. YHC missed the last couple of Meatheads of 2016 due to travel and holiday ~~drinking~~ parties and hadn’t seen him in a while. He was easing his way back into the big bells, but will undoubtedly be crushing workouts again in no time like Hoover crushes door frames with his head. By the way, who is taller, Hoover or The Hoff? These are the kinds of things you ponder while writing a backblast when you should be working. #clashofthetitans
Header is not a regular for Meathead. I think he showed up for the pre-run and decided to stick around to lift. #thanksbrother He, Chin Music and Freedom were crushing it over to my left, a little out of sight. I’m pretty sure they got sucked into the Bananas/Probation shenanigans, but they weren’t quite as badly behaved. Thanks for the take out, Freedom. #preacherscorner
Despite standing directly across the circle from YHC, I don’t have anything amusing to point out about Blazing Saddles and Tackling Dummy. They were both grinding through a challenging workout. Apologies if I made random eye contact at any point. These things happen when you’re standing around in a circle. At least we weren’t doing monkey humpers… #awkward
Soul Glo came in on two wheels, totally missing my disclaimer. If he ends up suing F3, it’s not my fault. I’m pretty sure he was swinging kettlebells around like baby rattles, because that’s what he always does. #younggun
My boy, Brown. What can I say about such a colossal figure in the Area 51 0.0 kettlebell universe? Honestly, he was kind of slacking this morning. I think he misses having Horsehead‘s (#gluefactory) tailgate to lay down on for breaks, so he doesn’t push it too hard. I think he used a 45# kettlebell for part of the workout. You okay, bro? #restday
Fault Line was taking his time on the doubles today, which is a great practice to maintain good form and prevent injury. This is about the only F3 workout where I can beat him, so I enjoyed it. #IhopetheBBwasworththewait

Announcements:

Joe Davis Run – come on out and support a great cause. There will be a lot of F3 and FiA pax in attendance. See the South Charlotte region page for more info. Signups might still be open.

And then there was one

The Thang: As described in Kirk’s handy pre-blast, but without the rock because who wants to run a mile with a rock?

Moleskine:

YHC made it through the opening mile and 8 rounds of 10 pull-ups, 20 merkins, and 30 squats. I’d like to think I would have finished the exercises with a little iron-sharpening, but after 10 days off of F3 with beer and bad eating, this hurt. I opted to get the last round in rather than running the closing mile. Also, my legs were jelly from the squats.
YHC hit Kirk up last night to confirm SOFAWIB was a go this morning. He said it was and then posted a pre-blast. YHC pulled up around 5:25 to an empty lot and pinged Kirk at ~5:30. No response, so off we go at 5:32 for the HT mile. It turns out Kirk had an alarm fail, which happens to the best of us. I tried to EH the HT employee smoking a cigarette outside, but he just looked at me like I was crazy, a reaction with which most F3 pax are familiar.
Now that we’re in resolution season, let’s push each other to get out there and post. EH that guy you know needs F3, because we need him as well.

Announcements:

Joe Davis Run this weekend. The forecast calls for snow, but weathermen are always wrong. See you out there.
StrongFirst kettlebell clinic at the Charlotte Athletic Club on 2/4 at 9am. YHC is signed up. It’s a great chance to improve your KB technique. DM me if you want details or are too lazy to search the interwebs for info.
Speaking of kettlebells, come on out to one of our gear sites (Foxhole, Skunkworks, Meathead, and sometimes Ascent) if you’re looking for something new. We’re 8 months from BRR, so you’re allowed to do something other than run.

A Return to Foxworth

We had 5 at SOFAWIB this morning, a 150% increase over last week’s 2. #comeback

No disclaimer given or required (or remembered) for this bunch of savvy veterans.

The Thang: Consistent with the preblast.

13 rounds were completed, which equates to 91 burpees, 200 merkins, 160 squats, and 160 LBCs. YHC’s mileage was 3.6, but your results may vary.

Announcements:

Sign up for the Joe Davis Run on 1/7.
Sign up for Church on the Street. Area 51’s next weekend is 1/1, which is obviously a tough one. If you’re in town and not planning a big night (which is pretty much all of us with 2.0s), please volunteer.
Attend the Q Source on Sunday mornings at Bruegger’s Bagels in Cotswold. Starts at 8:15 after the optional 7:15 Caffeine pre-run.
Cold Cuts will be your Q for next week. He’s fast, so it will probably suck. You should be there.

Moleskine:

Being the slowest, YHC was the odd man out this morning. This meant I spent the entire workout chasing everyone else. I fell in with Swiper and One Eye on the Foxworth repeats and was unable to beat them despite leaving early most of the time. You know it’s a fast workout when One Eye is #4 out of 5 pax. #iwas5th
If anyone in the pax is a gastrointerologist or knows one, please arrange an intervention for Swiper. He was ruthlessly carpet-bombing One Eye and me all morning. It’s not like he needs to the extra propulsion. #allbeandiet
If you’re looking for a change of pace or having trouble getting motivated on a Tuesday morning, read Kirk’s backblast from last week’s SOFAWIB. If that doesn’t motivate you to get out there and post with your brothers, I’m not sure what will. You’re always welcome at SOFAWIB, Area 51’s premier small batch workout. #craftbrewed

SOFAWIB PB: Returning to Foxworth

YHC will be your Q at SOFAWIB tomorrow and we’ll be running a SOFAWIB original: the Foxworth Forty.

Partner up and run to Foxworth (right out of OP, right on Summerlin, right on Abbotswood, right on Windyrush – stop at Foxworth +/- 1 mile)

Foxworth is a short, steep hill. It’s also a Strava segment, and one of the steepest in the area at 6.3% grade: Foxworth Hill on Strava

Partner 1 runs the Foxworth Hill (up to Bedfordshire) with 1 burpee per trip at the top (for example, on the 6th trip up, 6 burpees).

While Partner 1 runs, Partner 2 does 40 reps of each exercise: merkins (during 1st trip), squats (next), LBCs (next), then repeat.

At 6:07, stop and run the mile back the way you came (NASCAR style, all lefts).

The weather will be perfect (~40 degrees and dry). Get after it!

KB Pentathlon Returns to Foxhole

14 pax braved the cool temps this morning to stare down the barrel of the KB Pentathlon. This test was devised by Tiger Rag in March 2015 as a standardized test for meatheads. Original preblast can be found here.

No time for warm up, so let’s get to it:

1H Swings x 6 min. 3 min recovery
Snatch x 6 min. 3 min recovery
Press x 6 min. 3 min recovery
Clean x 6 min. 3 min recovery
Racked squat x 6 min. 3 min recovery

Score = (#Reps) x (Adjusted KB Size) where Adj. KB Size = Wt of Bell (in kg) / 8.

EX: 100 swings with a 24 kg bell = (100 reps) x (24 kg / 8) = 300 pts.

Scoreboard:

Name	Date	Score
Argonaut	12/12/2016	1,841
Voodoo	12/12/2016	1,452
Ickey Shuffle	12/12/2016	1,144
Gomer Pyle	12/12/2016	1,055
Nard Dog	12/12/2016	1,033
Wild Turkey	12/12/2016	953
Frehleys Comet	12/12/2016	911
JRR Tolkien	12/12/2016	733
Band Aid	12/12/2016	667
Kirby	12/12/2016	535

Announcements:

Sign up for the Joe Davis Run! Link is here.
Foxhole is adding some extra credit: 0500 pre-run/ruck and 0520 KB form clinic. Extra credit will be pre-tweeted and pre-Slacked, so confirm before posting.

Moleskine:

Great to have a big crowd out there this morning. We had 3 #kotters in Loogie (coming back from injury), Gomer Pyle (coming back from the fartsack), and Band Aid (also fartsack).
We also welcomed 2 FNGs: Hair Net (Ethan S.) came with Band Aid. He recently graduated from Ardrey Kell and is working two food service jobs, hence the fitting nickname. Gump (Mike F.) works as a Tax Manager with Madame Tussaud, who EH’d him and then didn’t post with him. Gump went to school at NC Central in Durham and has recently returned to NC after living in New York. Welcome to both of you and great work on a challenging workout.
As can be seen above, Argonaut absolutely crushed the field this morning. #shocker YHC was a distant second, which I will attribute to the fact that (i) he’s stronger than me and (ii) he’s 10 years younger than me. That puts him at #3 in the lifetime F3 KB Pentathlon Leaderboard, behind Chanel and Tiger Rag. #legends
Argonaut also posted for a solo pre-run and then led the form clinic. #tclaps
JRR Tolkien posted at Foxhole after posting a PR at the Kiawah Marathon this past weekend. YHC would have slept in for about a month after that accomplishment, but JRRT is a glutton for punishment. #strongwork
Frehley’s modified as necessary and mixed in some pull-ups at the end. A strong performance by our resident War Daddy.
Please chime in with anything I’ve missed. If I missed your counts and you want to be added to the leaderboard, please let me know. I’ve got a spreadsheet with everyone’s reps that I can share if anyone is interested. #nerd

Where’s my GPS?

9 pax got up early the day after the epic F3 South Charlotte Christmas Party for a little jaunt around Ballantyne.

YHC got there early after a quick survey of the vicinity. The plan was to catch a 10 minute nap while waiting on the pax, but OT pulled up uncomfortably close to my driver’s side window, making that a bit awkward. Oh, well, might as well get out and be social…

Haggis came in on two wheels and parked on three at about 5:30.01. A quick disclaimer was provided while he then proceeded to tie his shoes and put on his merkin mittens.

Mosey over to the BB&T parking lot for COP:

SSH x 25 IC (waiting for Haggis to join in, which didn’t happen)
IW x 15 IC
LSS x 10 IC
Mountain Climbers x 20 IC
Merkins x 10 IC

Run over to Ben Nevis and plank up with feet on the guardrail while waiting on the six. Upon their arrival, do 15 derkins, 20 dips, and 10 split squats per leg. Run up Ben Nevis and plank for the six, then return to the bottom and repeat the derkins/dips/split squats. Repeato. At this point, Haggis informed the Q that Loogie was threatening mutiny. Loogie was definitely looking daggers and YHC was smoked, so we moved on.

Mosey up Rushmore Lane to the little pond with the bridge. Jump squats and squat hold while waiting for the six. Partner up by speed. P1 runs around the pond, bear crawling the bridge while P2 performs merkins. Flapjack until each pair has performed 100 total merkins. Haggis was happy to provide real time feedback on merkin form to JRR Tolkien at this point.

Mosey up to the corner of Harney and Ballantyne Corporate Place. LBCs x 25 IC while waiting for the six. Mosey to the corner of Ballantyne Corporate and Brixham Hill Place. Dolly x 25 IC while waiting for the six. Continue mosey (guided by Mighty Mite) to Loch Ness. Head to the nearest patio and do flutters x 25 IC while waiting for the six. Mosey to the high bar for 2 rounds of 10 pull-ups and traversing the parallel bars.

Mosey back to Brixham and Conlan and get on your belly at the stop line. Jailbreak on Q’s count back to Hairball’s truck (sorry for the handprints, HB). Mic Check easily took the checkered flag on that one.

5 Kiawah runners joined us for COT at the end: (Bratwurst, Turkey Leg, Hairball, Bunker, and Frasier).

Announcements:

Sign up for the Joe Davis Run. There will be a bunch of F3 pax and families there, so come on out and support a great cause.

Moleskine:

Thanks to Wild Turkey and JRR Tolkien for allowing YHC to lead at Stonehenge. It’s always good to get out there on a Saturday morning and the extra motivation after the Christmas party was appreciated. Great job by the pax on posting the next day. YHC saw JRRT, Mighty Mite, Haggis, Loogie, Mic Check, and Lex Luthor at the party, so we had a strong showing of partygoers. Wild Turkey was there early, but had to head back home after his 2.0 started throwing up. Glad to hear she’s doing better.
This was my second Q at Stonehenge and both times I’ve had way more planned than we had time to accomplish. I had hoped to hit a few more of the sights around the AO, but we just didn’t have time. I guess I’ll have to Q again to do the rest of it.
My favorite part of the morning was on the way back when I asked JRRT what he thought since YHC was pretty smoked. He basically said it was great because they’re trying to keep the difficulty down at Stonehenge to encourage the pax to post on Saturday. #thanksfornothing
Apologies to the pax for the distance (~3.85 miles). The AO is huge and we ran more than anticipated trying to get from point to point. I promise to run less at my next Stonehenge Q.
Great to see Haggis out there this morning. Tiger Rag also threatened to post at the party, but apparently he thought better of it. Probably a good thing or I might have felt like I was being audited.
Good luck to all the pax running the Kiawah full or half marathon next weekend. You’re all welcome to join us at Foxhole when you decide to do something about your soccer arms.
That’s all I’ve got. Please feel free to sound off in the comments with anything I’ve missed.

Hot Wheels

12 pax posted at Providence Day School for the last day of November. YHC had pre-tweeted that the pax should wear running shoes because the plan was to go off-campus for some miles.

After a quick disclaimer, 10 of us rolled over to the motor court for COP.

Warm up:

SSH x 20 IC
IW x 15 IC
Low, slow squat x 10 IC

The Thang:

Mosey to the main road running through campus and make a right toward Sardis Road. At this point, Monk and Chowda came jogging up after not finding us at the stadium. The 12 of us made our way up to Sardis Road and made a left.

Loop 1:

Run to Renwick Drive on the opposite side of Sardis Road (watch for cars! #frogger) and partner up by speed.
Partners run in opposite directions on Sardis until they hit Livingston Drive, turn in and run to the back of the loop. When they meet, perform 20 hand slap merkins and continue along the loop back to Renwick for 20 WW2 sit-ups each.

Run to Glen Oaks Road back on the PDS side of Sardis and make a left. Run down to the intersection with Whitestone Road.

Loop 2:
One partner runs to Canyon Trail and makes a right. The other partner runs down Whitestone and makes a left on Post Oak Road.
When partners meet, P1 performs 10 dumbocrats with feet on P2’s back then P2 performs 15 WW2 situps while P1 planks on his feet, then both partners continue their loops and return to the starting point, where P2 performs 10 dumbocrats with feet on P1’s back. P1 then performs 15 WW2 situps while P2 planks on his feet.

Run to the intersection of Glen Oaks Road and Canyon Trail.

Loop 3:

One partner runs to Robmont Road and makes a right while the other partner runs down Canyon Trail and makes a left on Robmont Road.
When partners meet, each partner performs 10 burpees, then returns to the starting point for 10 more burpees.

Return to the launch lot for Mary:

Dr. W x 5 IC – #Qfail on the counting. YHC will keep working on that one because it seems like it would be hard if I did it correctly.
Wife pleasers/hip bridges x 10 IC
Ass-kickers, with opposite arm extended x 10 IC
Superman x 10 IC
Dolly x 10 IC, hold it, Flutters x 10 IC
About 30 seconds left, so plank, six inches (with 10 count from Fifty Shades), regular, DONE.

COT – Thanks to Baracus with the take-out

Announcements:

Please bring toys and other supplies to workouts this week for Operation Sweet Tooth. They can also be brought to the South Charlotte Christmas party on Friday, 12/2. Full list of needed items can be found here. Donated items will be given to Alexander Youth Network.
If you haven’t already, please sign up for the 5K or 10K at the Joe Davis Run for Recovery. Details can be found here.
Tesla will have the Q next week for a Pearl Harbor-themed workout in honor of his uncles. Join him for a memorable beatdown.

Moleskine:

YHC received a DM from Geraldo this weekend asking if I could pick up his Q at the Charge this week. Having just Q’d at the AO, I was a little apprehensive that the pax would be bored if I didn’t switch things up. Hence, the Hot Wheels loop-de-loop course we did today. It was somewhat inspired by this past Monday’s DMZ backblast, which sounded pretty painful. Thanks to Bushwood for getting the wheels turning. Geraldo, we hope to see you back out in the gloom soon!
Mileage was estimated at just over 3 this morning, but we came in short because whoever was leading the pax back to the start (Baracus?) took an early turn off of Sardis instead of retracing our steps. I’ll make sure we make it up the next time I Q at the Charge.
Great to see Ductwork this morning on his way to an early morning meeting. Thanks for not running us over! #movingspeedbumps
Great to run with Nibbler this morning, who’s now living in Area 51 and working on posting more regularly now that he’s back in town. We hope to see more of you at some of the other Area 51 AOs! Joust is a great Friday option – right down the road at Charlotte Christian.
Thanks to Baracus as site Q for the opportunity to lead and thank you to the pax for following me down the dark, leafy streets off Sardis Road.