Out at the bars
Best line I heard was someone seeing Cable Guy and asking with some genuine question: “are we at the bars – that’s the only place I see you?!” Well, we did make it to the bars. And I know I’ll feel it tomorrow.
Big group 24 (also 20 Swift) out for a pre-holiday sweat and burn. As always when I have the honor of QIC, YHC aims to make sure we are A) constantly moving, B) get to the point of heavy breathing, and C) burn up the soccer arms and upper body with purpose. The Thang:
Non-traditional warm-ups, run like an NFL hurry-up offence…quick huddles, quick plays.
-let’s go: Squats, then Imperial Walker…let’s go: Merkins, then Peter Parker
Fountain in front of Mellow Mushroom: 15 Inc Merkins, up stairs, 10 Burpees (x2)
Out to steps/benches. Jump Up (hold low)-recover-Jump Down (hold low) then 7 Merkins (x10)
Back up to parking lot, partners, 15 Leg/Ab throws, then 15 Hand Slap Merkins (x2 each). Let’s go…
Pitstop at Wells Fargo for Mary on the way to paths/bars… 7 good chin ups at one end, 7 good pull ups other end, but with 10 Merkins and 10 Jump Squats in between each end. Most got 2 full rounds in. Out toward LocNess
All you’ve got to Wall 1 – 15 dips, 10 jump ups, then All you’ve got to Wall 2 (same). Mary/plank/etc.
Mosey back – one more quick Mary and done!
Moseskin: Great to see some that haven’t posted in awhile, the occasional/floaters, and the regulars. Thank you for the effort, support, motivation, and camaraderie today and all year. Last post for YHC in ’17 due to travel. F3 is about the fitness and community, and is much appreciated. Loved seeing the holiday well-wishes and bro-hugs at conclusion. Merry Christmas, Happy Holidays, Happy New Year, and God Bless…
Announcements: THIS SATURDAY 12/23 convergence of Stonehenge & DaVinci (6AM at Stonehenge). Reminder about JoeDavisRun (Jan), SOB 2-year anniv (1/16/18), DaVinci 2 year anniv (1/13/18)
Swift Posts: Rebar, Abacus, Atlas, Erector, Booboozilla (?), Tuck, Haggis, Frasier, Retread, Das Boot, Long Haul, Thin Mint, Harry Carey, Meatloaf, Gumbo, Fletch, Bratwurst, Enron, Joe Schmo, Hall Patrol (?)
Trying to Seek Somewhat New Ground
12 men posted despite the looming possibility of hills this morning. Most were glad they did. Some were probably not.
The Thang
Head down 51 toward Rea Road. Take a right on Rea. Head fake 5 knolls. That was not in the plans today. Keep going down Rea until we get to Carmel Estates. Take a left into Carmel Estates. Stop at the stop sign for Parview Drive to regroup and explain the workout. The PAX were warmed up well so no additional exercises were needed. The workout was simple enough. Run a loop of Parview in the clockwise direction. When back at the start, do 20 Merkins. Turn around and run a loop in the counter clockwise direction. When back at the start, do 20 Jump Squats. That makes up 1 round. The goal was 3 rounds. Regroup when time was running low. Head back to the launch.
Naked Moleskin
YHC has been waiting to use Parview for a while now. It’s an interesting stretch of road with the loop being only about 0.5 miles long, but with several decent climbs in both directions. YHC has never been there with Fast Twitch before. Many PAX hadn’t ever been back there. Thought this was a great time for it and a little something different. Feedback from the PAX was positive. By that YHC means negative. Most got 6.5 miles plus. Great push and nice work out there men.
Thanks for following YHC today. It was great to lead this group.
Thanks to Astro for the stellar take out.
Announcements
-Joe Davis Run For Recovery ( Jan. 6th, 2018 ) Price increase happens Christmas Day so sign up now.
-Benny is a new site Q for Basecamp. He wants you to post. You should.
-Fast Twitch will be open on December 26th. Purple Haze on Q. Let’s not let him go it alone.
Some Cheddar melt on a cold Da Vinci morning
10 men tried to stay warm on a cold (high 20s) morning. 2 ran away fearing the verst and ran into the cold. Word is they(Tolkien+Tuck) sneaked in for some #F3HotTubs. Bet Mario is not happy about it.
Disclaimer given and off we go
Warm Up
20 SSH IC
10 IW IC
10 Mountain Climbers IC
10 Peter Parker IC
10 Parker Peter IC
The Thang
Mosey to the fountain
Triple NIckel – 10 derkins and 10 jump squats
Next
Between two main parking lines – a good distance
3 x [Start at the first line 10 Jlo and bee Skip to the end line 10 Makhtar N’Diayes(had to look up exicon for the spelling) – bear crawl to the first line]
Mosey to the spot in behind of the starbucks
Pick a light chair and curls. Then Situps 10 IC.
Then Turn by turn each pax runs around the fountain and when he returns all go 5 derkins, tried to be ambituous and keep the plank holding – FAIL – Fredo bailed me out and we did 15 LBC while each pax ran around
Then Mosey to Alexander Martin Street and mosey to the circle in the middle of intersection
Each pax does 20 flutters at the center and goes to every road corner for 10 merkins each
Returned did some Mary on the way
Moleskin
YHC tried to keep all warm and I think we did a great job keeping it all warm. Although the hands finally gave in half way through freezing to not my delight. Howie did a great job leading us on Mary – Mountain Climbers. Bratwurst needs a tutorial on how a triple nickel works. Honestly just go to centurion for a great tutorial, you will believe in it. Fredo did a great supporting YHC when he needed some much needed LBCs. Also Soft Pretzel gave good support, in fact he kepy YHC on track when Cheddar thought 20 burpees at the last drill would be a good idea. GoodFella led the bunch on all the drills. Solid effort from Gumbo and Teddy too.
YHC has realized he enjoys the 2nd F so much during the 1st F, didnt get to do too much this time. But had some good chatter with GoodFella and Bucky. Goal for 2018, push on some 1st F while enjoying the 2nd F.
Appreciate the opportunity to lead as always- Tuck Fredo and 777. Also glad im done with a few marathons , can return on some bootcamps. Also Da Vinci really has a lot you can do with the area so encourage you all to Q here.
Thank you for the take out Bratwurst
Announcements:
Joe Davis Run – Jan 6th 2018
Christmas Party 2018!
Stonehenge 12 days of Christmas – Dec 23rd – Q Haggis – that’s all pain
Stonehenge 5 year anniversary – Dec 30th – Q Dolphin
Da Vinci – 2 year anniversary Jan 13th – Bucky – this will be real good
Radar’s Oh Come All Ye Faithful
POSTED ON BEHALF OF RADAR:
So I started my VQ a little early to assess the AO and found it a little lacking with the track on holiday lockdown. My alarm was telling me that it was time to grab the PAX and mosey. I must have hit them with the shock and awe of my Christmas pjs because I didn’t get much of a response from my first command to mosey; or maybe they thought VQ meant easy day? We circled up for a rushed disclaimer and a little warm up that turned into a lot when I called on Bottle Cap to continue the mission while Posse and I got the technical components operational. We received the happy tones and we were set to attempt a Santa run with his sack. As a leader I wouldn’t expect the PAX to attempt anything I wasn’t ready to tackle so I took the first go at the dash to the front. #notasprinter #injuredlist It wasn’t pretty so I had the squad return for the Q and we gave it another go. I still didn’t quite like the results so we dropped the (dead body) sack and moved onto the bleachers while listening to a little Trans Siberian Orchestra. We regrouped at the snack shack, where I leaned on BC to take point and lead the team into some Mary while awaiting the 6.
Now that we’re all together and huddled around the sack, we dived into the Christmas revelry. I led off the pain with some heels to heaven in honor of that famous Christmas heel, Mr. Grinch. I heard a lot of moaning about how long the song was and someone crying out to Alexa to end their suffering. Then we planked up and cheered to Santa Claus is Coming to Town with some push ups and plank jacks. Next on the agenda was some slow Freddy Mercurys and LBC while Queen Thank(ed) God for Christmas.
After some push ups to John and Oko #notabeatle wishing us a Happy Christmas we moved on to squats and bomb jacks to Twisted Sister’s take on the classic Oh Come All Ye Faithful. PAX made comments about sacks, balls and the faithful coming but it was all mumblechatter. Posse reminded me not to go over time so we moseyed back to front while listening to Cheech explain Santa Claus to Chong. Sadly we missed some additional songs on the playlist; I was especially excited for Hello Dollys while listening to Mrs. Parton sing Jingle Bells.
We circled up for namarama and announcarama. Posse reminded us of the Joe Davis Run for Recovery. https://na01.safelinks.protection.outlook.com/?url=http%3A%2F%2Ff3southcharlotte.com%2F2017%2F11%2F13%2F2018-joe-davis-run-for-recovery%2F&data=02%7C01%7CLou.Nali%40ccbcc.com%7C53df56b8c4ba42f1a4c308d546edd4a1%7Ca7ecaa8d48804bcd8c427d53d21b35bb%7C0%7C0%7C636492909654959204&sdata=o%2BGa2IveH9aPyyxozHD9mF2LyAe018ZozGdMDaHxCeU%3D&reserved=0
PreBlast – 12 Days of a Swift Christmas
Google search “Christmas themed interval workout” and you basically get results for Bootcamp and High Intensity Interval workouts. Nothing running themed, at least nothing that would fit in our time allotment. So, sticking with some previous boundaries of what’s WISE to do with running, we’ll have our own shot at checking off the list. To get your own INTERVAL or THRESHOLD Pace, go to http://runsmartproject.com/calculator
(Enter a race result, click Calculate, then click Training tab)
The THANG:
- 0500 – Extra credit 1.3mi (or perhaps someone will find a 1.5mi route one of these days).
- 0515 – Depart the Vine lot for the Main Event. Warm-up pace while paying homage to the Christmas decorations in Ballantyne. We’ll take a little tour that may not last long.
- 0525 – Commence dynamic stretching and drills
- 0530 – 12 Days of a Swift Christmas. Following along and programming the watch may be valuable, but we will be regrouping.
- 3 French Hens – 3:00 (3 minutes 0 seconds) INTERVAL Pace
- 2 Turtle Doves – 2:00 jog recovery
- 5 Gold Rings – 5:00 INTERVAL Pace
- 4 Calling Birds – 4:00 jog recovery
- 6 Geese a-Laying – 6:00 THRESHOLD Pace
- 1 Partridge in a Pear Tree – 1:00 jog recovery
- 8 Maids a-Milking – 800m (meters) INTERVAL Pace
- 7 Swans a-Swimming – 700m jog recovery
- 10 Lords a-Leaping – 1000m INTERVAL Pace
- 9 Ladies Dancing – 900m jog recovery
- 12 Drummers Drumming – 1200m INTERVAL Pace
- 11 Pipers Piping – 1100m jog recovery
- 0615 – COT back at the Vine
See you in the Gloom,
Bratwurst
Moving at half the speed of smell…
Councilman & Site Q Dumpster Fire drove The Big House shovel flag into the ground, YHC disclaimed the Monday morning pax, and we headed to the nether regions of the AO to begin our week-starting downpainment.
The Thang & Ye Olde Moleskine:
I’ll do this with random observations, some true and some fabricated, and sprinkle in what we actually did during the workout, though some of that maybe false as well, but not by design. The last word of the backblast is the surest truth.
Scabby showed up well before 5:30 #noteworthy Glad YHC wasn’t the last one to arrive, and I remembered my watch; so some early encouraging signs.
The Steele Creek mafia of Udder & Flipper were there, and they are planning to bring their brand of pain to a Steele Creek AO soon (Olympic HS) – stay tuned for details on launch & logistics. T-claps fellas.
We ran to the back of the AO for COP and some wall work. H-R merkins, Slow squats, plank work of various sorts, box jump burpees, Wall-tar N’Djayie’s, and some other stuff. Count was in cadence for the most part and up to 17. No idea why, though Flipper did point out it was the 18th, not the 17th….cobains.
We did some people’s chair with overhead press, too. We then ran off campus for a short tour of the hamlet of Pineville. Dumpster was the tour guide of sorts. But first we stopped at his new office for some Mary. Udder pointed out the distinct smell of beer, suggesting it was coming from Pintville and/or Kit’s Trackside….though it may have been coming from Dumpster’s desk in town hall?
We moseyed on towards the park, though we would never get there. We did pass a Pinevillian’s domicile that was clearly in need of some septic attention…sweet mercy. We did not return that way despite Udder’s suggestion #whatiswrongwithyou. Dumpster needs to bring this up at the next council meeting…I pity the fool who lights a match within 50 feet of that structure. The pungency was so pronounced that on the way back, 2 or 3 blocks away, Flipper suggested we had run back by that home.
We did some partner work in a church parking lot…shades of Anvil though a tad smaller lot.
When we got back to the pokey, we circled up and the pax took turns leading 10 count IC Mary. Cadence count needs some work, but we’ll get there fellas. Apparently Private Benjamin’s call was as expected, though I can’t remember what he called. I called Makthar N’Djaiye’s….of course. We were in the grass, so you’re welcome gentlemen.
Really do love the privilege of Q’ing. Hope it was worth more than the price of admission. And I will say that The Big House is one of the best kept secrets in SOB/Area51. Let’s not keep it secret. Private and Dumpster said they are closed for business for the next two weeks – Christmas and New Year’s. But keep your eyes out for convergence(s) on New Year’s.
And my final rumination has to do with the fact that I was WD this morning. 50% pain & 50% pride. Alas, Snowflake was Q’ing DMZ, and I’m pretty old. Just grateful to still be posting after six years of this life-changing fellowship in my life.
My prayer is that there will be a growing realization that Christmas was the earthly beginning of “The Great Rescue”. There is good news and bad news at Christmas. The bad news first: we are all in need of rescue. The good news: the Rescuer came, and He’s still at work. Emmanuel.
ROUS or Zombie Apocalypse
Course Maps or not, we made it out and back through new territory (YHC) for today’s edition of blakecovery.
YHC was very surprised (and happy) to see the middle school when he thought we were still off of Providence Road West.
Lots of ‘chatter this morning and a great way to start back into the week. If you haven’t been to Blakeovery yet, try it.
But you will have to wait until the new year.
Something dead on the sidewalk of Ardrey Kell. Rat, Possum, Over-sized Squirrel, ROUS?
– would it still be there for identification on the return route, or start of something else?
The Liberty has Poutine topped with an egg and short-ribs.
Apparently you can sell a football team to back out of allegations.
How many PAX does it take to buy a team?
Flossing is for the birds.
Open Pilot software to turn your car into a self-driving vehicle for under 1000 samoles.
Paper Jam MIA. Missed you buddy. Pretty Sure you HC’d at the holiday party.
YHC on Q for the stretch.
IT’S ALWAYS A GREAT DAY WHEN YOU START WITH ONE HUNDO BURPEES
Posted on OT’s behalf…
Warm up–Mosey around the lot to ‘scoop’ up the late comers like LR, then down to the lower lot for Side Lunges equally both directions, SSH x 20, Plank Twists (a crowd favorite) x 15, IW x 20, MC x 20, Merkins x 10, MC x 10, LSS x 20, 10 Burpees
Field Work–Half of the group (5) runs down 100 yds and back while other half does called exercise: Squats, Blocks overhead, 10 Burpees,
Mary–Guest Q (The Squids) Various painful and impossible ab workouts, followed by 10 Burpees. (Thanks Squid–very nice!)
Mosey to Track for a lap followed by called exercise x 4: Plank walk in between, with 20 Burpees (We lost a man here–Joker had to bail but he did a Pre Run and announced his early departure).
Mosey to Bars: Toes to Bah 15-10-5 with a short mosey in between sets followed by 5 Burpees, AND 15-10-5 Pull ups, mosey in between and 5 Burpees
Finish with ‘Half Miler’ through the hood and Burpee STOPS sprinkled along the way. 40 Burpees, finish with LBCs.
A great time for all 10 Men!
Can’t see the lines, can you Russ?
Nine men gathered in an elementary school parking lot at 7:00 on a crisp, 24 degree morning. Nice mixed crowd of vets, 2.0s and an FNG. I gave a terrific disclaimer. Trust me, people are saying it was the best disclaimer. It was great. Swiss Miss had warned me beforehand that he was gimpy and would be carrying kettlebells around because he couldn’t run with us. High Tide loves bells, so he had some too. As you read this, imagine us dragging 7-8 bells with us throughout the workout.
Yog over to the front field. Cursory warmup (IW, Slow Squats, Mountain Climbers, hand release merkins). I almost called SSH, but remembered that I don’t do those. Then line up abreast on the sideline. Traverse the field doing interesting (carioca, crab walk, etc.) with a burpee ladder at each sideline (10, 9, 8, etc.).
Over to the concession stand for a starfish of sorts. Partner 1 does a KB swing in the middle, partner 2 runs down one of the four baselines to do an exercise. Flapjack, repeat, etc. Up to the wall on the back of the school for people’s chair/pull-ups/BTW. Over to the side parking lot for Mary (solid 8 minutes), then over the the Tree of Life (tree with benches around it next to the road). Step ups, incline merkins, dips, decline merkins. Over to the front field again for 10 sprints. Done.
FNG was a friend of Goon’s. He owns a manufacturing company, so we settled on Acme.