6, call it 7 badasses from Metro, 51, and Union got together for some hill-based “fun.”
Let’s get the usual business out of the way –
Yes, the telltale smell of coffee and cigarettes meant that Chester was back. I alpha slow-paced past his place to let him know the old renters are back.
Yes, we did the pledge.
Yes, everyone enjoyed themselves and no one died or threw-up.
I’ll keep this short and sweet. If you are training for a race, and want to get faster, hills are your cheat code.
4.5 rounds of the OldBell/MountainView/OldBellYucca/ChesterWilby/OldBell #purityloop netted YHC 650 feet of elevation over 5 miles. Delightful.
And that was some serious “fun” and I am immensely grateful for my brothers for joining this morning, as I probably would have done a fraction of that without their push, and that’s what its all about.
Great to see Transporter and meet DocMcStuffins from Union. Always inspired by Ice9 and Kirk. Thanks to Booyah for the takeout.
Maybe I’ll Q this again next week. Maybe someone else will jump on it and Q (hint, hint).
Maybe I’ll just go to DMZ and roll around in fire ants.
Either way, we kicked the door open and turned on the HOT light, so Horsey is back open for business.
Let’s go.
WARM UP
THE THANG
Partner 1 runs 3 laps while partner 2 exercises (each man runs twice)
Exercises:
Split into groups of 3 (rotate all groups)
Grab some wall – Shoulder Presses x 50
Jail Break back to main lot
J-Lo x 10
MOLESKIN
I warned everyone ahead of time that we would be Rockin’ to the 80’s but that didn’t stop 18 fellow F3’ers from showing up and working hard. Hollywood, for the record, a quick Google search has confirmed that Crazy Train was released in 1980 so it does in fact qualify for the 80’s playlist! Before we started there was a lot of conversation about March Madness… with Oregon in the Final Four Duck Dad seemed to have his chest puffed out a bit more than the rest of the crew. It was good to see everyone pushing themselves and I heard there were some elbows being thrown during the “short track racing” in front of the high school. Rubbin’ is racin’! A big welcome to FNG Scott who I think tried to give himself his own nickname! After learning he is a career coach he was pictured “In a Van Down By the RIVER”! “Foley” seemed like an appropriate nickname. We finished by reciting the Lord’s Prayer in unison. I always enjoy the comradery and working out with such a great group of guys!
ANNOUNCEMENTS
F3 picnic April 22nd… or maybe one week later. More details to come.
This was my (Frehleys) first post and first Q at the Big House but certainly not the last. Great AO and really good participation from the PAX. A shout-out to Tag Along for bringing out an FNG so named Carmen San Diego which not surprisingly was lost on me (the F3 “name”). I don’t get out much apparently.
Also a special shout-out to Amtrak for showing up after having food poisoning all weekend. He decided to continue his weekend bodily expulsions by fertilizing a patch of grass near our suicides on the rear parking lot. Amtrak continued the workout and was certainly an inspiration !!
Warmup by “the Rock”: SSH X 20, Low-slow-Squats X 10, Merkins X 10, Mountain Climbers X 10. Mosey around both baseball fields to the recreation area.
Workout: On the knee wall and playground area: 3 sets of 4 exercises: Derkins X 10, Jump-ups on Wall X 10, Dips X 20, Pullups X 7 – 10 reps. Mosey to bridge. Bear crawl across bridge to parking lot for suicides with 12 different exercises performed at every other parking space. The first exercise is performed and then back to start. Then the 1st and 2nd is preformed and back to start followed by the 1st. 2nd, and 3rd exercises and back to start…and so on for 12 different exercises as follows:
Burpees X 3, Merkins X 10, Squats X 10, LBC X 10, Diamonds X 10, Mountain Climbers X 20, Dolly X 20, Carolina Dry Dock X 10, Jump Lunges X 10, Wide Merkins X 10, Heals to Heaven X 10. The results is that the first exercise is performed 12 times and the last only once. Frehleys and MT completed all 12 and then the PAX finished with some Mary. Mosey back to the parking lot finishing with 3/4 pace and then sprint. Closed with a 1 minute plank. Total running was around 2 miles.
Racing season is here and Smokey Mountain Relay is in one month*
Like my man Kirk once told me, “Hills are speed in disguise, and Sundancer you run like turtles hump; slowly and unpassionately.”
So it’s off to Mt. Charlotte this Monday for your’s truly. Maybe this will be a weekly thing until BRR. Maybe it won’t. I’m QIC tomorrow. Beyond that, who knows.
If you’ve run HorseyMcHorseOrange or ClockworkFishAss, you know. If you haven’t, what’s your deal? Remedy that.
Tomorrow will be pure AMLAP: BlueRidge > MountainView > Yucca > Chester > Rinse, Repeat
Kickoff is 0515 from the gravel lot at Sardis Road and Old Bell.
Pledge of Allegiance at the neon flagpole is at 0607.
Let’s get stupid.
*If you just read that, you are now officially the 9th member of Up ‘N Over, contact Cheese Curd for your bib.
Posted on behalf of Floor Slapper (shamefully representing a Duke team who needed a little floor slapping)
After a clear. On time kick off:
Warm up:
Parking lot jog to gather a dawdling joker Outer loop jog to circle up
20 SSH, 15 Mtn Climb, 15 Peter Park, 15 merkins, 20 squats
The Thang:
Soccer field : 11’s w jump squats/merkins
Track 4 corners: dolly, flutter, LBC, American ‘Trump’ twist
Playground: 12 pull ups, 20 dips, 20 step ups Jog bball hoop, then repeat
Entrance to Trail: dolly, flutter, dips, incline Trail run, repeat exercises
To the wall: people’s chair, donkey kicks, stump jumps, people’s chair
Playground: 12 pull ups, 20 derkins 20 squats
Run to lower field: backwards sprint, karaoke, butt kickers, high knees
Finish: plank wave for 2 min
It was an honor to take my turn leading this rag tag group.
Props to Iron Sheik for leading school trash clean up in the midst of the work out. Mostly a stalling maneuver, but cool anyway she has to be
A special day down in “The Haw” (trademark). A Site Q handoff has been in the works for a few weeks. Between Hollywood’s son’s lack of sleep schedule, Bottlecap’s travel schedule, and Doc McStuffins’ Mecklenburg schedule/Below freezing boycott, it has been tough to get a firm date to make the peaceful transfer of power, err, shovel flag.
WARMUP
THE THANG
Exercises:
Deliver Logs to their new resting place at bottom of hill (be ready for future use at Impromptu)
COT with some Mary
MOLESKINE
The pre-blast touted Logs even though YHC hadn’t done anything like this before. Got a quick reminder from Recalculating that the disclaimer/pre-blast should have included goggles due to the bark shedding everywhere. With some thanks to the Sky Q, just enough PAX showed up, even a couple newly-named FNGs, Yeast and Duck Dad decided to join despite the poor marketing efforts. Those 2 are quickly fitting right in with the group with memes on the group text and even offering some new recipes (i.e. bourbon and eggs). Doc and Hollywood were very impressive as usual by sprinting on every lap. Dirty Bird and Yeast pushed each other the entire day. Chipotle and Big Tuna quietly threw around the biggest log. Recalculatmg and Striker got stronger as the workout went on, especially on a jailbreak on one lap where Striker showed last week’s marathon didn’t slow his legs down at all. Rockwell and Foundation were pushing YHC which was/wasn’t appreciated at different times. Posse and Duck Dad kept the conversation about bedazzled gloves to a dull roar, except when Hall and Oates came on which got them VERY excited.
YHC and Hollywood greatly appreciate Doc McStuffins’ and Transporter’s service to Impromptu. They have been a great example of leadership by continually and positively pushing the PAX to get better each workout.
YHC and Hollywood’s campaign promise is to “Make Impromptu Great Again” (#MIGA) so the plan is to use gear and incorporate AMRAP-type workouts. We appreciate this opportunity and are looking forward to this challenge.
Thanks to Recalculating for taking us out.
ANNOUNCEMENTS
Convergence at Commitment on April 1 at Weddington High School at 6:30am
April 1: Shop Dawg looking for help moving “real Logs” in his backyard to complete roofing structure on outdoor patio
You had to be there… would have been a great Mouth moment… but alas he is still in the Wild West skiing the slopes of Utah! More on that in a moment…
14 PAX arrived in celebration of hopefully the FINAL chilly morning… YHC at least is celebrating… with the anticipation of improving their stamina and running form. Here’s how we did it…
We got from 5-7 miles depending on pace. EXCELLENT JOB!
Moleskine:
Retread, Insomniac, Lois and Tweetsie… you guys are so solid!! You guys are the core of Mtn Goat… thanks for your leadership and commitment!
Great to have Freedom back out… Thanks for transporting Sensei… who is definitely a passenger-seat driver… man, the guy never shuts up… ! (Just playing…) But most of all, thanks for doing something that pushes you harder than it might push others. You give it 100%, and I want you to know it is recognized!
We had several new PAX today, which is awesome! Meatloaf, Chin Music and Picasso are site FNG’s. Great to have you guys join us… please come back as often as you can. All 3 are strong runners, with Chin Music leading the way for all segments.
Also great to have Alf join us. He is not a site FNG, if my memory is good… but it has been a while. Alf is a strong runner, and was at the front pack for all of the segments. For the several years I’ve known Alf and worked out/run together… all I can say is he continues to get faster and stronger! You’re always welcome at Mtn Goat!
Alf gets credit for the “That’s Not My Towel” title… YHC, in reference to the much hoped for warming temps, innocently said, “This will be the last time you will see me [Slim Fast] in pants…” And of course since everyone has the maturity of 11-year olds… 🙂 . Then Alf quipped… “Sensei will be saying ‘That’s Not My Towel!!'”…! So when The Mouth is out, Alf aptly fills in!!
Mr. Brady continues to get stronger as he recovers… running pretty strong to me!! I’m not sure you can call that recovery anymore!! Mr. Brady shed a layer… and he is usually the only one bundled up as much or close as Slim Fast. So when I didn’t see his technicolor running top… I was about to send a search and rescue team… but alas, he was in a different top!
Great to have Drano out… I will be sending him a distance calculator… 1 lap around the track = 400m… he can figure out the more complex math from there!
Also great to see Benny out this morning. He said his arms were sore from yesterday… I can’t think of why that would be…. oh yeah… Freedom gave him a Sledgehammer to swing!! Great to have you out!
Sensei is getting his legs BRR ready! He hasn’t acknowledged that commitment yet… but now that everyone has read it… he will not be able to decline!! Seriously, it is always an honor running with Sensei, and he continues to build his weekly mileage.
Always an honor leading this group!
Announcements:
1. 2 charity runs on 4/29… Richard Sheltra 5k/10k, and Gethsemane Gardens 5k for Haiti orphans
2. Let Slim Fast or Retread know if you are interested in running the Blue Ridge Relay in September.
3. Sign-up for F3 Dads Weekend in August… see website for details.
Lots of cars in the Kevlar launch lot when YHC arrived…rumors of a convergence-like pre-run started circulating…..but not the case. Only the Garlock-less SG did a pre-run.
Then what to YHC’s wondering eyes should appear? It’s Faultline with the dear old shovel flag – outstanding!
So he planted the SF, and 14 pax set out for a work week ending assault on Kevlar…..Floor Slapper came in late and joined us a few minutes into COP.
The Thang & Ye Olde Moleskine combined:
Here’s what the pax did…or something akin to it:
Run to the new lacrosse field for COP. Great work Orange Whip & Faultline….Bulldog & Horsehead could never have pulled that off.
IW x 20 IC (of course)
NO SSH’s – EVER! (Gummy duly noted YHC’s omission of this pointless exercise)
Squat x 20 IC….as an aside — almost none of the pax counted cadence, occasionally Bulldog would but he apparently struggles with American numerics
H-R Merkin x 20 IC
Makthar N’djiaye x 15 IC
6-count burpee x 20 IC
Partner up for some grinder work:
P1 does jump squats while P2 runs width of field & back – 3x
P1 does flutters while P2 runs – 3x
P1 does CDD’s while P2 runs – 3x
Mosey to the bleachers for 3 sets of: 10 Jump Up’s & 10 Dips
Back to middle of field for some Mary & plankwork.
Don’t really remember what we did as YHC was already ad libbing the Weinke (that actually started shortly after the disclaimer)
Freddy Mercury x 20 IC
American Hammer (or English Mallet as Horsehead referred to it…directed at Bulldog obviously) x 13 IC
Elbow plank w/alt. leg lift x 10 IC
Ok, actually we did the Mary stuff prior to the jump ups/dips, but I’m too lazy to cut & paste.
Run over to the church lot next to the hill for:
Jacob’s Ladder – H-R merkins at bottom & jumping lunges at top….PSA: jumping lunges not good for someone with groinoidal issues….sweet mercy.
Run back to the pitted/rutted field next to the launch lot for some tire work. We carried the tires the length of the field.
Overhead press x 10 then run the length of the field w/out the tire. Floor Slapper liked the “All you care to” run more than the AYG run. Orange Whip & Rhapsody didn’t show up the field too much this morning.
Fireman Ed, who was doing some weird warm-up stretch prior to launch, talks more junk than befits him, but I love it.
During one of the plank sessions, YHC made mention of no “honeymooners”, to which Cottontail said: “I’m still on my honeymoon!” #classic and #true
Back to the The Thang – we finished with some Mary perhaps including slow flutters & more 6-count burpees. We did 13 of each…of course. We then finished with a one-minute plank….and Gummy short-called the minute but I was hurting, thus, thankful for his Q-jack.
Welcome to Mile High, who was named such earlier this week due to being on a flight with Orange Whip recently. What the Heck? Yikes. Anyway, T-claps to Mile High for posting 3 times in his FNG week.
Semi-Gloss, after counseling YHC to hurry up with announcements and any hint of 2nd F during COT, took us out in prayer….something about laughing and embarking.
Hope you fellas got your money’s worth. If not, Faultline will refund you next week. Truly, I’m always thankful to Q the pax. It is, in fact, a privilege and I’m grateful for this brotherhood and the encouragement.
We need this community of men brothers. Isolated and unknown is not a good place to be.
“Friendship is born at that moment when one person says to another: “What! You too? I thought I was the only one.” – C.S. Lewis
Eleven men showed up expecting partner carries this morning and got told to slow-run short distances quickly. YHC didn’t have all his verbal skills in play on this balmy 40 degree morning but we made the best of it anyway. YHC mumbled a disclamier and said something about not running distance so run quick and be slow about it. YHC then took off with pax looking around and asking, “did that just happen?”
The Thang …
SSH x 20, 10 Merkins OYO
IW x 20, 20 Merkins OYO
Squat x 15, 30 Merkins OYO
Mt climbers x 20, (no merkins here, thankfully)
Peter Parker x 20
Mosey to the Goal line and line up abreast – Do 25 merkins, with a 25 yard dash. rinse and repeat to the goal. We did this 3 more times with squats, LBC’s and lunges.
Isometric Indian Run – Pax lined up down the field, every 2.5 yards and held a position that the Q called out. Then the first man on the line sprinted to the end and the second man followed and so forth all while the rest of the pax held position.
Positions: plank, squat/hold, plank R arm high, and L arm high (for balance of course)
Mosey to the top of the mountain and hit the playground, pick a partner and do the following, 10 pull-ups, 10 vertical dry-docks (keep feet elevated above the heart, definitely not a derkin) partner A does one exercise while partner B does the other and switch. this was done 3 times.
Mosey back down to the field for some pax choice mary then mosey back to the parking lot. Did a sudden stop with a surfer get-up sprint to the cars.
The mole-skeinny:
YHC had a morning chuckle at the confused looks of the pax when YHC mumbled something about slow fast running. It was meant as, little distance, make the most of it with speed, and i’m the slowest of all of you so be patient. OYO merkins were not popular as I increased each set by ten in the warmup. at 30 I got groans, so I decided not to go to 40 on the next set. I could have pushed but pick and choose your battles. you’re welcome.
isometric indian run was good but the guys on the front and back end didn’t know what to expect and I could tell they were feeling the love.
All in all, I had fun with the workout and thanks to Yeti for letting me Q. Could have used some better time management and stretched things a little further, but we still got 45 minutes worth of work in.
Announcements: bro-lympics april 22nd. check the pre-blast and prayers for header’s dad in the hospital.
Thanks to Lightfoot for taking us out. Until next time!
23 men, including the QIC posted to Centurion for some work in week 2 of 8 of the Augean Series. Utah rode with YHC and immediately noticed the pick ax next to Paper Jam’s car as we pulled in. He, of course, wondered if it would be used in the workout. Not in the weinke. YHC surmised that it was a loaner tool to be returned to the owner. That was the case, however, 777 did not post to pick it up. Thorough disclaimer given to our PAX who ranged in age from 16 to 55. Off we went.
Thang
Mosey up ramps to level 4 of Tartarus.
COP –all in cadence
SSH x 10
MC x 10
Merkin x 15
Peter Parker x 10
IW x 10
Short mosey to stairwell 1.
Redemption Loop (slightly modified)
10 Jump Squat. Descend to ground. 5 H-R Burpees. AYG left around the football field. Stop at scoreboard. 5 H-R Burpees. Continue AYG around field. Stop at Cougar entrance. 20 Merkins. Bear Crawl to crosswalk. AYG up stairwell 1 to level 4. Plank series to regroup. Low Plank Alternating Leg Raises x 10 IC.
Descend Stairs. Line up across ground level.
Plank Start Sprints
AYG from plank start. Half level for each up to level 4.
After completion of last sprint go directly into Redemption Loop
Mary
Legs stay raised to 6 inches–all IC: Flutter x 10/LBC x 10/High Flutter x 10
Descend stairs to ground level. Mosey to front of building picnic table area.
Bench Set–10 Jump Up/10 Dips/10 Derkins. Repeat until YHC calls it.
Mosey back to Tartarus. Up stairwell 1 to level 4.
Repeat Redemption Loop
Reverse plank series to regroup.
Descend stairwell 1 to ground level.
One Level Repeats
AYG up stairwell 1. Run to stairwell 2. 5 Burpees. Descend stairs. AYG to stairwell 1. 10 Carolina Dry Docks. Repeat until YHC calls it. YHC got 3 full repeats.
SSH OYO to regroup. AYG to launch lot.
COT
Moleskin
Not sure why, but co-site Q Margo requested some Redemption Loops this week. HOF retired site-Q Chelms not so hip on the Loops. He did them without complaint. Fairly certain he only left early once today on the last of the Plank start sprints after YHC gave the instruction to go directly into the next Loop. Speaking of sprints, Tagalong showing some serious fast twitch, as well as, the 3 sub-20 young men: Drago, Rapper’s Delight, and Nemo. BTW, Drago was a good 13 minutes late. Also, Snowflake was crushing the sprints. Ickey, of course, threw in some blazing sprints. The youngsters, Bout Time, and Brilleaux were hanging in the front with YHC on the Redemption Loops. Chelms was not far behind. Udder threw in a good loop on number 2. Hannibal, Prohibition, Margo all solid work. 6 respects posted and crushed it. Well done all.
Ickey schooled the PAX with his preblast comment regarding the origin of Augean. Indeed, it is a reference to the Augean stables. Hercules, in one of his trials, had to complete the cleaning of said stables, which held 300 oxen for 30 years, with no custodian. So, yes, a load of crap can be referenced with the use of the word. The load of crap is related to the “sometimes distasteful” part of the definition, in my interpretation. The use of the word for this series, however, puts a focus on the first part of the definition: “extremely formidable or difficult.” Staying with the Roman theme here at Centurion. Either way, hopeful the PAX did not equate the workout to the latter part of the definition, in favor of the former.
Prohibition posted again. Fast Twitch, Anvil, Centurion. Great to have him back out in the gloom.
PAPER JAM RODE THE ELEVATOR FROM GROUND TO LEVEL 4. DURING THE WORKOUT.
Grateful to lead the Centurion PAX this morning. T-claps to Paper Jam for the takeout prayer. Get after it today men.
Announcements
Savage Race 05/13/2017. Register and run it with the 50+ South Charlotte PAX already registered.