Posted by Simba on behalf of BTizzle
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Like the 11th floor roof access of 525 N Tryon, someone left the door open at Base Camp this morning and in walked YHC for his VQ. 18 men didn’t know what they were in for (well 1 did I suppose) when they arrived at SCMS sporting tightened braces, dried Clearasil on their faces, and a note in their pocket for the hot popular girl asking her to the Spring Fling #CheckYesOrNo. Oh we worked out.
The Thang:
Perfunctory laps around parking lot,lap 1 high knees, lap 2 butt kickers (picked up Wolfman), lap 3 karaoke x2.
Circle up for COP. With a proper disclaimer, SSH x20, Merkins x10, IW x20.
After instructions OYO pace run to Davie Park, stop at every street lamp for 5 burpees on 51, Mary waiting on six.
Playground circuit work: (10 dips, 15 regular or supine pull-ups, 20 low slow squats, 15 CDDs, 1 lap around parking lot, Mary) x3. Donkey XC (10 donkey kicks, 1 lap around parking lot) x 2. OYO pace run to Strawberry Lane,
Mary waiting on six. AYG to SCMS parking lot. Mary to close it out – 20 LBCs, 20 Freddie Mercury.
Moleskin:
The Worm Was Gotten
It was my VQ so had to get there early right? Arrived to find #CreepyWhiteJetta hanging out in the SCMS parking lot, car running and middle aged man inside. Called 911 to report possible pred and had to cancel when I recognized Ralphie, in the #CreepyWhiteJetta. Seriously though, great job Ralphie – you got after it despite a bum knee; thanks for coming out and supporting me in my VQ.
Feels LIke The First Time
YHC’s VQ was a shout-out to my first F3 workout. It was also at BC and we did a modified murph at Davie Park in heavy rain. I wore a full body rainsuit with hiking boots #Truth. I’m pretty sure Ralphie was wearing Merrill’s today.
How Many Street Lamps Could There Be
Google Maps Street View pictures could be a little less grainy #JustSayin. Audibled to every other street lamp after the 1,000th burpee. Doc(k) would be proud.
What Did You Say Simba
Every time Simba spoke I swore I could see the lion’s mouth on his t-shirt moving #HappyBirthday.
I Have A Short What
You can thank Geraldo for the donkey kick send off from Davie Park. That was not in the plan but after saying I had a #ShortWeinke something had to be done. We agreed to meet in the parking deck after work to settle it once and for all.
Geraldo with an announcement about F3 Dads this summer and Simba said there’ll be a special announcement next week for Base Camp, don’t miss it. Thanks for sending us out Smokey with an awesome prayer; great way to start the day.
From Simba: BB posted the day of…
We’re are launching at a different location tomorrow to take on a new hill in early preparation for the 2016 BRR. It will be basic. It will be repetitive. It will suck. This is meant to be a #gutcheck to find out where you stand in your BRR training. It’s early, so we will probably all be terrible. But hopefully in a couple months we can try this again and see some serious improvements.
Launch from the Jay M Robinson Middle School Athletic Fields Parking Lot at 0515. **NOTE: This is not the regular middle school parking lot. This is the smaller athletic fields parking lot on Ballantyne Commons.** See twitter for map. @ProhibitionF3 #plug
1 mile warmup mosey:
Partner Up – Similar Speed would be beneficial
**Rainbow Forest Dr. is right at 1/2 mile in length from cul-de-sac to cul-de-sac**
Head back to parking lot.
As stated, it is 1 mile from Rainbow Forest to/from the parking lot, so give yourself time to get back.
So Bushwood bamboozled me into Qing at DMZ. Somehow I agreed having only been to the AO once, like 2 years ago, on a convergence. Apparently 18 other men came to watch to see if I could get them out and back in the gloom with a decent workout in between. Bushwood however was a no show, with an excuse of an early flight (after he posted at HHM) #Afraid. Mental note – never sit next to Bushwood on a plane. He smells after a workout.
Proper-ish disclaimer.
Roaming COP – Head down Camilla with SSH at Thornridge intersection. Down Thornridge with lunges at Broad Hollow. Down Broad Hollow with Mountain Climbers at Kimblwyck. To the top of Kimblwyck.
The Thang:
Start at top of Hartmill with 20 Merkins and 20 Full sit-ups.
Ran down to bottom for 19 Merknis and 19 Full sit-ups.
Run back up for 18 of each.
Repeat until 1 Merkin and 1 sit-up.
Head back to launch with stops for 10 burpees, 25 Merkins, and 25 Jump Squats along the way.
Mary-ish
25 wide arm merkins, freddy mercury, flutters, 10 diamons, 15 regular merkins, plank-o-rama to kill time.
Done.
Moleskine:
The way back and planks was a bit of a time kill. I had plans for more down by the school but didn’t think we could make it there and back in time and frankly I didn’t know where the rest of the good stuff was at DMZ so you got stuck with Mary/Plank time kill.
If you were looking to start the May – 10K Merkin challenge then you are welcome: 285 merkins if you did them all. My tailbone very much disagrees with doing 210 full sit-ups on pavement. Gonna feel that for the next few days.
A couple of guys out in front most of the morning, but I not knowing all of these regulars well, I might get it wrong. I was certain Fraiser was in front – by a wide margin. I also think One-Eye, Pothole, Kirk and Agony were pushing strong up front. Spackler, Bounce and Semi spent most of the morning discussing funny t-shirts to order instead of working. Good to see Bugeater and Runstopper – its been a while but always great to have you.
Thanks to Checkpoint for the sendoff
-Alf
Announcements – Mud Run – next year
Also – I rushed through this so grammar, spelling, and sentence flow may be a mess. See Gummy for an edited version.
Sonny Weaver Jr.: You’re [running The Wiggler]?
Barb Weaver: You’re not?
Run The Wiggler! Corner of Foxcroft and Rothwood – 5:45 am launch. Tell your friends. Rookie pace…
**Draft Day
Tomorrow we’re running back an original called “The Smokey” – name makes more sense with the video. We will be going Nascar style and turning left out of OP to run the mile down to Providence Lane West. For those unfamiliar, this half-mile long road has a slight hill with five side streets.
Route: https://www.strava.com/routes/2985882
Mosey down Providence Lane West and complete the following at each side street: 20 jump squats, 20 merkins, 20 knee ups (A little twenty twen twen). 100 of each per trip.
At Lancer, turn around and run up to Rea (no stops – this is a pure run / AYG up the hills). Then repeat the whole set.
Complete 3 sets #stretchgoal, or at 6:06, run back to OP. First one back leads Mary until all are back.
Total of +/- 5.3 miles with some decent elevation change, 300 jump squats, 300 merkins, and 300 knee ups, if completed.
On its maiden voyage, I believe a few of us hit 2+ complete sets covering +/- 4.8 miles with 200 each of the exercises, so yes, there will be a lot of running and a bunch of exercises. And… it may be raining. SYITG
15 woke up from their slumber to attend another party at The Matrix. Be lucky the Q made it, because he almost fartsacked and what kind of party would it have been without me anyway. I had a plan and wanted everyone to join me in the festivities. Let’s party.
Mosey down to the bottom parking lot and run around in the opposite direction. Circle up, disclaimer given.
SSH x 20
10 Burpees
IW x 20
5 burpees. Pop tart was complaining of burpees, so 5 more. Don’t poke the bear. My party, my rules
Jog around to the rock pile and partner up. Size and speed does not matter. One person into the pool to get a cinder block. Pick up the rest of the pack and over the playground.
P1 V-ups with Cinder block
P2 10 pull-ups
Repeat x 3
P1 Decline Merkins
P2 10 Hanging Knees to elbows
Repeat x 3
Mosey over to the wall with your block
P1 wall sit with block presses
P2 run to end of lot, 5 burpees
Repeat until complete 100 presses cumulative
P1 Block curls x 150 cumulative
P2 Run to end, 5 burpees and back
P1 50 squats with block
P2 Run to end, 5 burpees and back
Jog back to the pool and put blocks back were we got them and back to where the party started. Just enough time for LBC x 25.
Our party started by running the bottom lot backwards. For all the Europeans there, you should have felt right at home on the wrong side of the road. Pop Tarts like to complain if her didn’t plan the party, He’s lucky to have received an invite. We were glad he showed, but sure the rest of pax were when we had to do additional burpees. The pool was not crowded and was an easy swim to the cinder blocks, but playing with blocks outside the pool sucks and doesn’t look good on paper either.
Thanks everyone for coming to my party, I hope you enjoyed it as much as I did.
And thanks for allowing me to lead you through the gloom.
10 pax (including at least one runner and a hate-hate) posted to test the moisture wicking ability of a sublime crumb-rubber prescription athletic turf field. But, enough about the lack of environmental concerns, let’s get to what she said.
The Thang
COP – well, there really wasn’t any warmup, per se, just a lap around the parking lot and a suitcase carry of our bells to the afore mentioned field. (have I mentioned how nice it is?)
(brief disclaimer – at least one new to KBs)
Turkish Snatches
Mosey to the playground
Playing on a Ladder
Mary
Done
COT
Announcements
Dry Naked Moleskine:
Fun group today, with ample mumble chatter and ISI going on. Good mix of familiar and new faces (to me), even a cross-training runner (Hairball).
About 8 months ago, YHC introduced the Foxhole pax to Turkish Snatches, so in the name of variety and efficiency, it seemed like a good idea for their return.
T-claps to Voodoo & Loogie for their help in providing guidance with form on the TGUs and throughout. Good form is more important than the weight we use or the reps we “complete”. #ISI
The Ladder circuit allowed us to work on several items: pullups and presses, primarily, as well as cleans and squats.
During Mary, it was noted how smooth the asphalt is at Foxhole. “Great for monthly hairburners” was the reply. “Let me know when that is, and I’ll be sure to miss ’em” was the counter-reply.
Other notable commentary included:
Also noted, after tromping around in the mud on the way to the completely dry field and in the playground mulch, the shoe wash in the parking lot was a nice touch. #itsthelittlethings (TWSS?)
(how’d that crumb-rubber get in my pockets?)
Thanks for the opportunity to lead today.
(I’ll start working now on something other than TGUs for my next Q at Foxhole.)
Aye.
Pre-Warm Up:
Warm Up:
First Stop; Track:
4 Rounds:
1 Round:
Cardio Stations:
7 Stations to include: Rock for Squat Presses, Ab Wheel, Jump Rope, Dumb Bells for Shoulders, Wrist Curls, Bars for Perfect Merkins, and Weight Bands for Bi-Cep Curls
AB Burn Time:
Swift will launch at 0515 on Tuesday from the Vine American Kitchen in Ballantyne. Come at 0500 for some early easy warm-up. 2 weeks to go until 1 Mile Time Trial on 5/17 at Community House Middle School.
The THANG:
The PAX gathered around the shovel flags at 0615 on Saturday at Weddington HS. The FNG was disclaimed and 10 PAX set off into the gloom for an opening COP.
The THANG:
The MOLESKIN:
Thank you for following YHC today, thank you for Ice9 and Snowflake for the opportunity to lead, thank you for Union Co Schools for a great campus to use as our playground, and as Snowflake said on the takeout – thanks be to God for the ability to get out and exercise. May we be as diligent and has as much effort in other areas of our lives.
Until next time (Thursday),
Bratwurst
Announcements: