Author Archive WildTurkey

Flow

https://www.youtube.com/watch?v=O6kk42cu5m4

Tai Chi is a “soft” Chinese martial that uses circular, range of motion. All the movements are simple, but putting it all together in one continuous movement takes practice and discipline. (Sounds a lot like life.)

There are four main styles of Tai Chi, but I know the Sun style best. It has a higher stance, shorter steps and the footwork emphasizes balance.

I am a Tai Chi novice, but I always feel invigorated after reviewing the movements.

Lessons from Tai Chi:
– Remember to focus on breath
– Be present,
– Don’t worry about being perfect, allow your movement to flow
– It’s ok to start over
– Practice, practice & practice!

Special thank you to Swiss Miss for hosting me and Madison and Beaver for being good sports and trying something new.

Musical highlights included The Flaming Lips, Modest Mouse, Interpol and The Pixies.

This hill needs a name

Let’s start with the kudos – cheers to Mary Kay (2nd Brave) and Taco Stand for ditching Cerebus for South Charlotte’s toughest AO. Last but not least, Frehley’s Comet absolutely crushed the last sprint of the day outracing men 10 years (or more) his junior.

Here’s the play-by-play –
From the Gibson’s lot we ran to the Brighthouse Financial lot for COP
20 Steve Earls (Copperhead squat & Hillbilly combo)
10 Mountain climbers
10 Hip slappers
20 Mountain climbers
10 shoulder taps
30 Mountain climbers
Wheel-O-Merkin (60 in push-ups)

From there we ran to the corner of Ballantyne Commons & Ballanytne Corporate for instructions. The plan is to run from the base of the hill to the top starting at a jog and accelerating to a sprint. Your pace and heartrate should be pushed faster as you get closer to the hilltop. (The goal is to NOT slog up the hill at the same pace.) Most of us made it up 4 times. (Frasier got to the top five.) That hill needs a name.

We finished with a final sprint in the Gibson lot and a few minutes of Freddy Mercury.

7 guys, 9 exercises

Meathead – tunes and tons (of iron)

Side straddle hops x 10
Imperial walkers x 10
Halos x 10
Around the world x 10
Figure eight x 10

Thang – Multiplier Ladders

Round 1
1 burpee, 2 squats & 3 Russian swings
2 burpee, 4 squats & 6 Russian swings
3 burpee, 6 squats & 9 Russian swings
to
10 burpees, 20 squats & 30 Russian swings

Round 2 – same format
1 American swing, 2 rows & 3 deadlifts
to
10 American swing, 20 rows & 30 deadlifts

Round 3 – same format
Sit-up and press, Russian twist and flutter press

Moleskine
Not a lot to report today. Quiet group focused on getting in the reps. It was nice to meet some new people – Homer and Plasma and others who I don’t bump into too often Soul Glow, Fletch and Gypsy. Moreover, it’s good to take break from the miles to focus on the gainz. Thanks for hosting me.

Qwutchayalike

Take it from my friends in the Digital Underground. Do what you like!

You don’t have to be superman to post with F3, you just need to get out of bed. Four men proved it’s better to be present than perfect.

COP
SSH x 15
MC x 10
IW x 15
MC x 20
LSS x 15
MC x 30

The Thang
Dragon’s Backside
7s
Burps at top Heels-to-Heaven bottom

Johnny Bench
Using the bench, 20 step ups, 20 split squats & 20 single-leg deadlifts

Pull Yourself Together
10 pull-ups, lap
10 knee to elbow, lap
Monkey bars and parallel bar traverse

Wally World
On the wall – air presses, calf raises, shoulder rotation and flys

Curb Your Enthusiasm
Plank walk with hands on the curb, sprint x 4

Moleskine
Wow, when I took a show a ridiculous amount of woodchips were washed away.
Ringer and Cobbler both coming off bouts of injuries, but still pushed hard all morning. Cobbler did burpees for the first time in weeks. That’s cause for celebration. For me, it’s ok to modify just don’t stand around. Atlas put in 5 miles before the workout. He bolted early, but he still earns a gold star today. Cheers to everyone who posted today at any AO.




F3Qs in a Week AKA Doing Something Different

Per the usual, I overscheduled myself and ended up with three Qs in one week. I didn’t even realize it until Bucky asked me about it on Tuesday. #liveinthepresent

Anyway, I decided to do something unique at each site. I would not repeat my typical routines or go to the same, well-worn spots. Spoiler alert – I did it! #patsselfonback

I’m going to provide an executive summary of the exercises and spotlight the uniqueness to each Q. (Everyone skims this part anyway.)

Bagpipe
This was probably the most difficult of the three Qs. It’s the oldest AO and there are 2 workouts that meet here. Is there anywhere where haven’t been? Yes. South on Johnston Rd. The likely reason no one has traveled further south than Panera is the lack of sidewalk. Alas, it’s those wide strips of green gully are the perfect half pipe for myriad exercises. We ran 7s and 11s up and down turf alley. There’s even a fence that’s perfect for derkins and supine pull-ups. One down, two to go! 2.6miles

Rebel Yell
Another long established AO, but most Q are kept within the strip mall or the monsterous Murderhorn. Good stuff, but variety is the spice of life. We traveled to Indigo Lane for 10, 20, 30 & 40 squats and ‘mericans on the corners. Then we trekked to Chanticleer Holdings. The front of the building has a wall and fountain perfect for step-ups and derkins. Plus, the wide car free parking lot hosted a sprint session. Two down! 2.4 miles

The Brave

The Brave bills itself as S. Charlotte’s toughest AO. (Truth is, I’ve never seen anyone not complete a workout, but I have seen someone puke his face off.) I needed something difficult, but after two Qs and a 7.5 mile Long John Donut Run (Wed), I didn’t want to stack miles. Eureka! The 1000 rep challenge! Now the 1000 rep challenge is not unique to F3 and I’ve seen other AOs take on this motherhumper, but no Q at The Brave has throw down the big 1-0-0-0. The plan 4 miles (site minimum) and 10 stops for 100 reps per stop (10 x 100 = 1000 math!). To keep everyone honest, I called all the exercises IC. We mostly did different stuff – a mixing of ‘merican variations, Mary, squats and lunges, though we did 100 air presses at Regal Theatre and 100 mountain climbers the final stop. Cheers to Mario, Cheddar, Mic Check and Gumbo for keeping me company and being good sports. 4.1 milies

Moleskine
After more than 4+ years of F3, I’ve been awed by the adventures we take every morning. I absolutely love not knowing exactly where we are going or what we are doing. Thank you to each Q for adding you flavor to each workout. That said, just like there are only 88 keys on a piano, yet infinite songs to be played, we have many more adventures to create. Moreover, I appreciate the friendship and chatter that makes each Q or post unique. Remember it’s not just about the first F and we grow by connecting, sharing and laughing with each other.

Prayers
There quite a few fellows battling injuries and serious health issues. I won’t name them here, but I do think and pray for wellness and recovery. Please do the same.

*If I missed someone who posted with me, send me a note and I’ll add you to the PAX list.


Bessie & Safety

5:00 Pre-Run 1.3 mi loop w/ Fire Hazard, Bunker & Atlas
5:15 Main Event
Sprint Week
2 mi warm-up
Conlan to Ballantyne Commons to Ballantyne Corporate and down Harney to Rushmore
+ some of the usual form drills
Sweet Bessie @ Rushmore Dr.
400 m sprint, 400 m recovery
300 m sprint, 300 m recovery
200 m sprint, 200 m recovery
100 m sprint, 100 m recovery
Sprints speed = 1 mi race pace
x 3
not quite 1 mile run home and arrive to the Bagpipe pax writhing on the ground.

Moleskine
Thank you to Brat’s continued leadership and coaching. Please step up and offer to Q Swift. https://www.signupgenius.com/go/10c0d4baeaf29a46-f3swift

Cars, bikes and water fowl, it’s more dangerous than ever running in South Charlotte. Wearing all black is no longer a responsible choice. Please invest in a high-visibility and lighted gear. Live to run another day.

Joe Davis Run Registration
https://joedavisrun.racesonline.com/

Speed for Need – check here for upcoming race calendar
https://speedforneed.org




3S2T – Tweet & Meat


Warm-Up

20 Side Straddle-hops
10 Halos
10 Around-the-world
10 Figure eight
10 Low, slow squats with deep squat to loosed the hips

The Thang
Black Jack
20 2-handed swings / 1 ‘merican push-up
19 2-handed swings / 2 ‘merican push-ups

1 2-handed swings / 20 ‘merican push-ups

Box Drill

↑ Backwards
← Shuffle
SPRINT!
Shuffle
x 5

Drop 10 Drill
30 Snatches
30 Cleans
30 Upright row

20 Snatches
20 Cleans
20 Upright row

10 Snatches
10 Cleans
10 Upright row

Sprinting B.L.I.M.P.S
5 Burpees
backward wind-up, SPRINT
10 Lunges
backward wind-up, SPRINT
16 Imperial Walkers
backward wind-up, SPRINT
20 ‘Merican push-ups
backward wind-up, SPRINT
25 Plank-jacks
backward wind-up, SPRINT
30 Squats

Legs
20 Squats
10 suitcase deadlifts, each side
Rinse & repeat

CORE ‘round the horn
Udder – flutter press
Cotton mouth – American hammer
Loogie – Heels to heaven
Mighty Mite – Louganis
Argonaut – Sid the kid
Cheese Curd – American hammer (again)
Frehley’s Comet – Dying cockroach
High tide – Windshield wiper
Purell – Toe-tap crunch
Rachel – Freddy Mercury
 Wild Turkey – Plank-O-Rama

Times up!

Moleskine
Thanks to all who came out. The AO is pretty vanilla – just plain parking lot, but the more southernly location may have tempted a few more pax. Bells vs bags may have been a selling point, too. I doubt the advertised an delivered sprints were the reason anyone showed up, but sprints are the perfect compliment to weight work – keep the heart rate up and fires up the fast twitch muscles.

Apologies for the awful music. Truth be told, it’s not my taste at all. I’m a fan of early punk and garage rock, but I know it’s not super popular. (Check out radiomutation.com for podcasts of my favorites.) The rap-rock this morning was pretty dreadful, devoid of any soul. Cheese Curd probably regrets asking me to turn it up.

Some random highlights
Purell & Argonaut really sprinted during the blimps
Cheese Curd wore a purple headband
Two respects – Cotton Mouth and Frehley pushed through all morning
It’s great to see Loogie at strength workout, I hope those shoulders stay on the mend
Udder kept up the mumblechatter. I expect nothing less.


Stay tuned for Tweet & Meat for more opportunities to get swole.

Ani-moves!

Cold, but not bitter temps today. No reason not to post, but we’d keep it moving and get a few breaks in the shelter of the Hanoi Hilton Deck. (Please start calling it that.)

From the Viva lot head to the deck, a little bear crawl break along the way.

Ramp 1 – Side-stradde hops & ‘merican push-pups – 10 ea
Ramp 2 – Seal jacks & wide arm pushups – 10 ea
Ramp 3 – Plank jacks & diamond pushups – 10 ea
Down the steps and head to Quickie Mart, backward, sideward and lungeward motions along the way.

Triple Nickel
Burpees at bottom, run up the stair and avoid the broken banister, heels -to-heaven at the top

Step-ups and split squats
7, 14 & 21 rep

Back to the deck for Ark loaders & sprints – REAL sprints
We did bear crawls, inch worms, crab walks, frog jumps, alligator crawls and duck walks.
Down the steps

Romanian single-leg deadlifts 7, 14 & 21 reps

The end!!

Just a quick note about safety: Please be careful when you Q. Looking back, I should have not crossed the street as quickly as I did and the deck is getting way to busy. Waverly is a great site, but we should keep our activities to the less public streets and lots. Wear reflective clothes and vests.

Announcements:

POST ON SATURDAY!

Joe Davis Run
Sweet Tooth Run
Swole Challenge

Where are Uwharrie Going?

From the cinemas, we ran to the Harris Teeter parking lot for all the jacks:

Side-Straddle hops
Seal jacks
Smurf jacks
Plank jacks

The Thang
We jogged across Rea Rd to the Uwharrie Bank baby deck.
Lower deck near enterance – 10 Carolina dry docks
Lower deck near steps – 10 ‘Merican pushups
Upper deck far wall – 10 donkey kicks
Upper deck near ramp – 10 jump squats
Repeat with one less repetition until 1 of each exercise.
Mary for the six – flutter, LBC and LB-twist

Wall Work
People chair with air press, overhead extension and bent over row

Bear/Derkins
Bear crawl across the deck to the wall for 5 derkins
Repeat until with one less repetition until 1 derkin

Exit the deck, calf raises at the light

Two runs up the big hill with 5 burpees at the bottom. Then in the cinema lot complete alternating sky humpers and curb dips until time.

Moleskine
Here’s the obligatory nod to the cold. Yes, it was. That said, we’ve faced more extreme temps and the deck provided shelter and a way to keep the heart pumping. (With all the laps we got more than a mile in the garage. Tagalong and Happy Meal got even more by lapping the group. Great push, you guys!)

We had a pretty quiet group today. Though we did learn Toolbag stole his safety vest from a client.

Check out Speed for Need for both:
Joe Davis Run
Sweet Tooth Run

If you haven’t signed up for the Swole Challenge, check out Slack and/or send a shout to General.



Gumby Haiku

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