Author Archive WildTurkey

Gumby Haiku

Aging pax on mats
Aching joints stretch and loosen
Gentle farts released

Back and forth, up and down and around and around

A sweltering 50+ degrees in December, brought out the pax and our resident Canadian, Strange Brew, went shirtless.

Warm-Up
10 merkins
15 Side-straddle hops
8 merkins
15 Imperial Walkers
6 merkins
10 low-slow squats
4 merkins
15 mountain climbers
2 merkins

R1 Back and Forth
10 rounds of traveling across the parking lot in various modes of locomotion and then completing Carolina Dry Docks.
We ran forward, backward, sideways. We broad jumped, lunged, duck walked, bear crawled and crab walked.

R2 Up and Down
We departed the parking lot and headed for Brixham Hill. Along the way, we stopped for 5 squats at each streetlight. Once we got to the base of the hill, we ran Native American style to Ballantyne CC. On the way down, we stopped for alternating calf raises and Bobby Hurleys.

R3 Around and Around
Climb Duckworth Wall and then start with 1 burpee, 2 merkins and 3 heels to heaven. Repeat and add a multiple of 1, 2 and 3 respectively. Keep going until we are out of time. By the end lots of guys were moaning on the ground or trying to catch their breath.

Moleskin
Mission accomplished. We managed to stay together for 3+ miles and squished in a healthy dose of bootcamp beatdown.

I missed, literally and figuratively, last week. It was great seeing the regulars Billygoat, Happy Meal, Shrinkwrap, Loogie and semi-regulars Kirby, Buckeye, Snowflake and Fire Hazard. Keep coming out and keep supporting each other.





Double Q – Double BB – Swift & Genesis

Genesis
Donning their weight vests, One-Niner & General_ plowed through the metal murph.
1 mile run
300 two-handed kettlebell swings
200 kettlebell squats
100 kettlebell rows
1 mile run
Extra credit – Snatches & a few minutes of core work.
Takeaway – If you need a recommendation for a Christmas brew, these guys have some recommendations. Plus, One-Niner may or may not endorse drunken yard work.

REAL Swift
This week called for Sprints and there was no way I going to opt for mile repeats. Honestly, it’s because interval running, especially sprints is important to building speed, muscle and endurance. (For me, mile repeats would just turn into speed-single speed jogging.)

Sweet Bessie
1 mile-ish warm-up jog
Ceremonial warm-up drills
Sprint 400m / jog back to start
Sprint 300m / jog back to start
Sprint 200m / jog back to start
Sprint 100m / continue straight and run the Rushmore/Synchrony loop
Takeaway – Citgo and Valderama were the real speed demons. Those guys were keyed up and smoked the sprints. Madam Tussauds still has crazy speed. Goonie had to depart early, but made the most of his time. Paper Jam – a true runner kept his feet moving and insisted on taking the long way home to get some extra mileage.

SOAPBOX –
Hey all you runners, step up and sign up to Q. That includes bootcamps, too. F3 runs on volunteer leaders. Plus, a variety of Qs, workouts and routes is what make F3 unique.  It’s easy to find ideas for workouts and routes online, plus site Qs and vets can offer advice.

Wild Turkey’s Recipe Sweet Potato Cranberry Pecan Casserole

19 sweet potatoes got mashed Bagpipe.

From Vine American Kitchen we strode to Conlan’s Circle for a standard warm-up – jacks, walkers, ‘mericans, mountain climbers and low-slow squats.

Constigan Park Starfish
Partner up. (Odd numbers, but we’ve got enough injured guys we worked it out.)
Strength exercises on the outer corners, return to center for cardio exercise. Exit the same lane you came in and rotate clockwise to next corner. Repeat until you hit all four corners. After the fourth corner, return to center and continue doing the cardio exercise until the six is in. (Don’t stand around.)
R1 – Partner slap ‘mericans & mountain climbers
R2 – Patty cake sit up & hip slappers
R3 – plank & jump/step-overs & step-ups
R4 – rotating side plank & Freddy Mercury

Partner Wars
Boxing drill
Square up. Each pax tries to tap his opponents shoulder and knees. 1 minute
Plank War
From plank, each pax tries to tap the top of his opponent’s hands while not being tagged.
10 burpees

Little baby jog back to base
‘Merican / LBC descending ladder
10 ‘mericans, 10 LBC
9 ‘mericans, 9 LBC
all the way down to 1 ‘merican & 1 LBC
10 burpees

Donzo.

Turkey ‘skin.
Great to see so many vets and new pax. For those of you heading into your first winter – keep posting. It’s never that cold for long. Buy a pair of running tights, a few long sleeve shirts and decent gloves. You’ll be fine. Winter is when we tend to eat too much and stay indoors too long.

Wild Turkey’s Recipe Sweet Potato Cranberry Pecan Casserole Recipe. Make this on Thursday and wow the in-laws.

Ingredients
4 – 5 sweet potatoes
1 can of cranberry sauce
bag of pecans
.5 cup brown sugar
5 oz condensed milk
half stick of butter
pinch of salt

Directions
Peel and karate chop the sweeties into the size of gravel. Dump into slow cooker.
Mix the condensed milk, salt and brown sugar. Pour over the potatoes.
Open the cranberry and smear over the top of the potatoes.
Top with pecans.
Chop butter and intersperse amongst the nuts.
Set the cooker to low cook for 5 – 6 hours.
If you’re sassy top with cinnamon and/or nutmeg. Enjoy!

Turkey Meat & Potatoes

Thanksgiving is nigh, but today this bird did the carving.

Little baby jog around the premises. Circle up for a standard COP – ‘hops, walkers, low-slow squats and mountain climbers.

The THANGsgiving:

#1
Pick a partner, run down & up the ramp and meet up for 30 patty cake sit-ups
repeat with 20 handslap merkins and finally 10 burpees.

#2
The cave is a compact parking garage and the ceiling is lined with steel girders. Touch the ground, jump up and touch a beam x 2 per beam. With approx. 25 beams in row, it’s a lot of squat jumps. The second round was done with a side shuffle.

#3
Sprint BLIMPS
Run up the ramp, jog (not walk back down) then complete the called exercise.
R1 5 burpees
R2 10 lunges (each leg)
R3 15 Imperial walkers (each leg)
R4 20 ‘mericans
R5 25 plank jacks
R6 30 squats

6MOM
Everyone called out a doozy.

Mashed potato skins
It was rainy, so we went to the cave. I’d never been and I was grateful my GPS found it easily. The AO is small, but there’s plenty of room to run an adequate boot camp. I wasn’t sure what to expect, so I kept is simple (not easy). In fact, I implore you as a Q to include sprints. You don’t have to run far, but sprinting and other high-intensity work is the best way to get fit.

We got a lot to be thankful for. Practice gratitude in all you do. Safe travels this holiday season.

What is Big Rock?

What is Big Rock? Why couldn’t anyone come up with a more interesting name for the geologic phenomenon? As a amateur historian, I can tell you, without a doubt, that 4 million years ago robotic alien dinosaurs using magnets and lasers aligned the granite boulders to serve as a calendar, calculator and same-day dry cleaner.

Conditions
Despite a rainy evening, the weather was perfect – cool and crisp. The trails were soft, but not muddy.

The Thang
Run up Bally C to Sweatow Run and down Club Thornhill. Finish with a roger on Elmstone with some ‘merkins and squats. I reviewed the course and then let the horses run.

The Circuit
Enter Big Rock, cross the wooden bridge
R and pass through the mini canyon
L down the hill
L through the tall grass
L up the steep hill
Run across the street to Elmstone Park
10 derkins in the shelter
10 pullups in the playground
.5 mi each lap
Repeat with one less derk and pull-up each lap.

Moleskine
The Brave is designed for OCR training and I did my best to bring the major elements of most races to the workout – technical trails, grip/hanging obstacles and general core/shoulder strength.

Highlights
Wingman reported sliding down a trail hill
Mario managed to stay in front without a headlamp.
One Niner is back in top form, pacing Mario (and sharing his light)
Tuck put in an extra 2 mi and is headed to a Spartan this weekend. Solid.
Cobbler and Frehley modified, but kept going.
Cheddar was first up Ballantyne Commons (segment).

Thank you for the opportunity to lead!

REMITTEKRAM

Lots of partners stuff, lots of backward running and a standout performance by Market Timer. It’s The Maul! Here’s the run-down:

From the Cineplex we trekked east to the glow of Wells Fargo ATM.

Standard COP
Side-staddle hops x 20
Imperial Walkers x 15
(at this point Cheddar joins the group.)
Mountain Climbers x 20
Peter Parkers x 10
Parker Peters x 10

The Thing
We descended Piper Station Dr. past Chik-Fil-A and across Rea Rd to the Uwharrie (baby) Deck.
P1 Burpees
P2 Run out of the deck, around the corner, up the step and meet your partner
Repeat for a combined 100 burpees

During a medley of dynamic running – shuffles, high knees, butt-kickers and BACKWARDS – Market Timer turned on the hyperdrive. He should only run backwards.

We took the unnamed alley a bit too far and ended up in the Residence Inn. Not wanting to just turn around, we did 10 regular, 10 wide and 10 crucible ‘mericans. We backtracked a bit to the office building next door for more partner work.

P1 & 2 run down parallel parking lanes and return for
30 partner sit-ups
20 partner slap ‘mericans
10 partner slap burpees

We began our return via backward running Piper Station Dr. Market Timer moving like he’s on skates!!

Back to the ATM for Tammy Wynette (Stand by Your Man)
P1 10 ‘mericans
P2 10 squats
repeat until you compete 100 ‘mericans and 100 squats (not 50!!!)

Some bear crawls and 50 calf raises capped the workout.

Moleskine
As noted Market Timer was in the spotlight most of the morning.
Happy Meal and Mic Check always churning toward the front of the pack.
Thank you to Squid for carrying me on the early burpees.
Heartbreaker is still not 100%, but he was out there putting in the work. Glad you’re back!!
As a father, kudos to Cheddar for making it out of the house, albeit late.
Toolbag and Big League Chew were non-stop hustle!

Announcements:
Stonehenge converges with DaVinci this Sat.
CSUP Vagabond is  11/10

Spriiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiint!

From the bus lot head down the path to the field for COP.

20 Side-straddle hops (IC)
20 Imperial Walkers (IC)
5 ‘Mericans (IC)
10 Low-slow squats (IC)
20 Mountain climbers

Partner slaps on the track
Partner up, run opposite directions on the track. When you meet 10 partner slap ‘mericans. Run in the same direction and meet for 10 partner slap sit-ups. Lastly, run and meet for 10 partner slap burpees

Eastern European leg stuff
7 Bulgarian split squats, run to light pole 7 Romanian single-leg lifts
14 Bulgarian split squats, run to light pole 14 Romanian single-leg lifts
21 Bulgarian split squats, run to light pole 21 Romanian single-leg lifts

Sprint BLIMPS
We ran sprints of ever-greater distance and after each sprint, we did the called exercise
Rd 1 – 5 burpees
Rd 2 – 10 lunges each leg
Rd 3 – 15 Imperial Walkers (each side)
Rd 4 – 20 ‘Mericans
Rd 5 – 25 Plank jacks
Rd 6 – 30 Squats

Wall Work
People’s chair 20 air press, 10 donkey kicks x 3

6MOM
Chippy cross
Pretzel crunch, both legs
Rosalita
Dolly

The END

Moleskine
Met Goonie for a pre-run. It’s always better and safer to run with a friend. Goonie reminded me many times that Basecamp is a moderate site. I think today’s workout was very fair. If anyone is following my Qs, I’ve used many of these elements before, but never in the same workout. I’ll be sure to mix it up a bit more next time. I think I’ll drop the BLIMPS, I think the fad is over. I’m not over sprints and I think most bootcamps should include them. If your are loping from station to station, you’re missing out on some major benefits including increased strength and stamina. Plus, sprints and other high-intensity exercise revs up metabolism to for maximum weight control.

Shout outs to HIPPA for leading the sprints and Floor Slapper for very enthusiastic high fives.

 

BOOO!

This was a first, halfway through my description of today’s route, I was thoroughly booed by Purple Haze. Here’s what elicited the response.

From Latin lot turn left onto Providence Rd, turn left on Pineville-Matthews and then left on Strawberry Ln to South Charlotte Middle School. Run the track as fast and as much as you want and head back using Pineville-Matthews and Providence.

Well, as we learned today just getting to SCMS is a haul – nearly three miles. If you did even 1 lap, you’d wrack up nearly 7 miles. This is a good challenge b/c it allows the fast guys to get as miles as one can muster. According to Strava:

6+ miles
Wild Turkey
Pop Tart
Retread
Ironsides

7+ miles
Turkey Leg
Purple Haze

8+ miles
Purell

9+ miles
JRR Tolkein (includes run-in)

Noteables:
Pop Tart & Retread made it home just after COT. (Apologies, I figured you passed me at some point.)
Rachel & Purrell pontificated on the size and species of a rotting carcass somewhere in the Providence Rd. sewers.
Why is Rachel not on Strava?
Lots of “runners” out there lately. Be mindful and respectful of others on the road.

Announcements
Isabella Santos run this weekend. Convergence at Stonehenge.
11/11 Vagabond

The answer is 42

While pre-running with Happy Meal and Cul-de-Sac, we notice a the Duckworth Parking lot is covered with police cars and caution tape. We decide it’s best not to get to close. Little did we know someone was shot and murdered there just hours ago. Scary stuff. Be safe out there.

Despite the veteran crowd, I laid down a disclaimer. From launch, we dropped into the Staybridge Suites parking lot for COP

20 Side Straddle Hops
15 Imperial Walkers
10 Low, slow squats
20 Mountain climbers
10 ‘Mericans

Laps with a Partner
Starting at the first Loch Ness patio do 10 partner slap ‘Mericans. Then take off in separate directions. When you meet at the far side of the pond, 10 more.
Repeat with 10 & 10 partner slaps sit-ups and 10 & 10 partner slap burpees.
Mary until the six is in.

Quad Burners
Patio one 7 Bulgarian split squats (each leg) run to patio two 7 Romanian single-leg deadlifts (each leg)
Patio one 7 Bulgarian split squats (each leg) run to patio two 7 Romanian single-leg deadlifts (each leg)
Patio one 7 Bulgarian split squats (each leg) run to patio two 7 Romanian single-leg deadlifts (each leg)

Run to the picnic tables for 20 dips & 10 more ‘Mericans.

If you’re like me, you can’t tie your shoes without groaning.

Shoulder Circuit
1 With a rock 10 thrusters
2 Shimmy across the lower parallel bars
3 Shimmy across the tall parallel bars
4 10 man-maker ‘Mericans (IC)
5 Across the bridge, 5 pull-ups
x 3

Wells Fargo Wind-up
Run, shuffle, bear crawl and shuffle around the bank
x 2
20 heels t0 Heaven

Back to Base
10 burpees OYO

Moleskine
Thank you to Cul-de-Sac and Happy Meal for joining me on the pre-run. Happy Meal has already established himself a solid SOB. Dude posts everywhere and is crushing workouts. Cheers to you. Cul-de-Sac continues to share wisdom and positivity throughout his careers twists. He’ll be an asset wherever he goes.