Monthly Archive September 2018

Lollapalooza

Based on site Q pre-tweet last night, 16 PAX arrived at Calvary thinking Anvil would be Lollapalooza (do Baptists even allow Lollapalooz’a on their property).  None of the PAX bothered to buy a ticket from the Q in advance so YHC decided to switch from providing the beat to providing a beat-down.

The Thang:

Disclaimer properly given once Brilleaux walks up (right as the clock hits go time).   We mosey to parking lot on other side of campus for quick warm up –

  1. SSH X5 (cut short out of respect to Hops and Purple Haze – don’t know what came over me that led me to give those two any respect)
  2. Mtn Climbers X15
  3. Diamonds X10
  4. Slow squats X10
  5. 5 burpees

Over to base of hill near ball field for Jacobs Ladder.   Run up to top of hill and back down.  One burpee.   Repeat the hill run for 7 trips increasing the burpee count up to 7 on last leg.  Lorax out front but the dude is only 32 (or something like that) so no VT for him

Find a partner and line up abreast on the soccer field.    Partner 1 does called exercise while partner 2 does a mini suicide to small goal and back and then large goal and back.  Flap jack with partner

Round 1 – Merkins and dolly while partner does bear crawl to small goal, sprint back, then sprint to far goal and backward run back to start line

Round 2 – Wide arms and flutter while partner does lunge walk to small goal, sprint back, karoke down to large goal and karaoke back

Round 3 – Partner carry to small goal and back, flapjack, and then alternate sprint down to large goal and backward run back

Round 4 –  Carolina dry docks and LBC’s while partner broad jumps to small goal, runs back, and then sprint to large goal and backward run back.

Mosey up to pavilion for 3 quick sets of circuit work (10, 15, 10) – Step ups, dips, and decline merkins

Mosey down to rock pile and grab one rock per team.  Line up abreast in the parking lost.  Alternate short and long run down lot while partner does curls, push presses, and lateral extensions.    We ran two sets for each partner (roughly).

Drop off rock and head down to lower lot near where we park.    Partner 1 does inverted plank leg lifts (sounds good even if that is not what it is called) while partner 1 does lunge walk half way down, sprint the other half and then backward run back.   We may have done another circuit but I don’t remember for sure.

Back to starting point for some mary and stretching (wise old man move).

Naked Moleskin (someone may have to tell Dangerfield what that means along with Merkin or he can google it).

Strong group out this am.   Caddilac building up some steam coming of IR (a two year IR but at least he’s back).   Cobains to him as we went over 2 miles even though I told him I would try to keep it under 2 miles.   Kingswood was representing strong with YHC, Caddilac, and Dr. Belding.    We are ready to take on any hood.

Lots of whining from the regulars.  The grass was recently cut and moist so it was a little uncomfortable but that makes us stronger (and smellier).   Bug Eater threatened to leave early but it was an empty threat since it didn’t come until 6:08.  Purple Haze just likes to haze YHC but complaining about the runs at the end was out of character.

No BRR runners in the group but that is understandable  – this was not really a Taper workout.   We discussed Spike Ball as an alternative so I may be reaching out to a few PAX to see if we can come up with a workout based on the game.  Way more fun then running.  Team Flat-n-the-Hills heading up to Hanibal estate for some fellowship tomorrow night to honor the end of our 4 year streak and to provide well wishes to teams at exchange zone 6 before heading back to Charlotte.    Might be some spots open so hit him up.

Announcements:

Best wishes to all the teams running BRR and please continue to pray for Palmer family and Jennings recovery.

As always, a privilege and honor to lead this am.

 

 

 

 

The question had already been asked….

…and it could not be un-asked….

“Anyone Donut Running tomorrow?”

1 superhuman BRR-running PAX and 2 mere mortal, non-BRR PAX converged upon the Donut Run AO for a very special pre-BRR Q-less yog around the block.

Route was South – Regular. Here it is:

http://www.strava.com/routes/12873342

6.15 miles.

The End

Moleskin

So I figured I would see who was up for a quick run this morning. It’s BRR week, so all the “real” runners are tapering. Should be casual, right? No. Not at all. First response was from Depth Charge. Cool, I thought. I don’t know him, but should be ok, because, again it’s BRR week. Then Goonie chimes in… Uh.. what pace are you looking at? Basically saying between the lines hey, I know you HIPAA, and I’m pretty sure I’m faster than you and Depth Charge is faster than me, soo……. He is like really fast. Should have taken the hint. Alas!

Bushwood chimes in from DR with “directions”:

“Rea, R on 51, R on Providence, R on Candlewyck, R on Rea.”

Yeah, that doesn’t exist. Nevertheless, we persevered!

Show up this morning and Depth Charge is ready to rock n roll. He actually is putting himself through BRR this weekend and despite that is still out there in the Gloom ready to make us all look slow. Second PAX shows up – Rachel. Crap. I know he’s fast. At this point I am banking on Goonie, who, to his credit, was not a HC. No dice.

Spent the first few miles trying to keep up with these two machines. I don’t think either of them broke a sweat. At least I feel like I added some value because I knew the route. Thanks for staying back with me, guys. Really appreciate it. Was a great workout for me and according to Strava I set all kinds of significant life-changing PRs as a result!

As an aside, I’m not even sure I’m authorized to post this. I certainly didn’t have the permission of the absent Site Q or the consent of the governed, but here it is.

Convergence

If we counted correctly, which is always questionable, then there were 30 at the A51 Labor Day Convergence at Base Camp. Several shovel flags planted for Labor Day – almost forgotten what those looked like

Pax list was an afterthought (made a halfhearted effort), but you know if you were there.

Anyway, here is what you most likely missed:

  • A polite, long winded disclaimer
  • Standard warmup and slow mosey out of the school
  • A complete cluster ⭐️ of directions for part 1, taking the long way around to Hwy 51 with +/- 100 partner *derkins and 200 WW2 sit-ups
  • Very questionable counting and complete  disregard for Q intentions for the next +/- 25 minutes
  • A remarkably punctual end to part 1 and smooth transition to Private Benjamin
  • Who then took the crew into Davie for way too many (egregious, really) bear crawls, crab walks, and wheelbarrows.
  • An awful return to Strawberry Ln with half a mile AYG / care to give.
  • Awkward last 6 minutes of Mary(ish) – FIN.

YHC has long thought of Convergences as primarily 2nd F events. Goal was to at least make everyone sore today (which yesterday was tomorrow – so yeah, faux apologies for spending the day with family and not writing the B.B. yesterday). Hopefully, the only other person to do at least half of the intended workout is also sore today, but O’Tannenbaum was seemingly nonplussed, so maybe not.

Everyone else – good job taking advantage of “modify as needed”. Truthfully, YHC took advantage of that during the bear crawls and crab walks, so this is at least a case of the kettle knowing it is in a glass house, or something with mixed metaphors. By the way, that AYG half mile back sucked – much more “care to give” than “got”. YHC clearly in BRR shape (lie), finished strong (gasping for air while getting passed).

Sparklepuff managed to hang out near the front, on all the moseys anyway. Seemed disappointed in one SemiGloss, kinda sad actually. ‘Twas good to see him seemingly healthy for the first time since 2014.

The not-so-identical twins Kid Rock and Tolkien were there. One seemed ready for BRR, the asked for help adjusting his bra (bro?) strap.

There was more hilarity, but this BB has already become laborious, which given it was on Labor Day seems self-defeating and not at all in the spirit of its origination.

So with that, adieu comrades.

– Kirk

There is no way hawks fly alone!

Fourteen men showed up 15 minutes after our Fast Twitch/BBR Running/Nut Job brethren gathered and departed Charlotte Latin this morning.  While the balminess and humidity lingered over the pax, they were all properly disclaimed and we headed off:

Warm Up:

Jog to the lower parking lot next to Swim Mac for:

  • 20 IWs
  • 15 Low Slow Squats
  • 15 MCs

The Thang:

Merkin Circle/Catch Me If You Can:

Jog to the football field and circle up near the 50 yard line.  Bring it in shoulder to shoulder for merkin circle (crowd pleaser and Deep Dishes favorite exercise of all time!…..I am pretty sure!)…..Q calls 5 paces to either left or right and pax pivots that many while staying in plank.  After pivoting, Q calls various types of merkins including normal (i.e. garden variety), wide arm, hand release and diamond.  After round one of the merkin circle, we did a catch me if you can loop on the track with the catcher performing 10 LBCs.  We hit the MC again, then did CMIYC with 7 jump squats.

Bleacher Work:

Quick mosey to the stadium bleachers.  Partner Up.  Partner #1 runs up and down half of the stadium stairs while Partner #2 does stated exercise.  Flap jack upon partner return.  We covered CDD’s, standing lunges, flutter and rosalita. I also nearly face planted at the step down from the track to the bleachers. #oldmancantsee!

Pebble Detail:

We moseyed from the stadium to the clear other end of the Latin campus that fronts Providence Rd.  Recent construction has left a pile of small rocks so each pair grabbed two small rocks.  Partner #1 did wall sitting (I think that’s a bathroom building) and lifted both rocks (dumb bell style) while Partner #2 ran to nearly Providence Rd and back.  Flapjack. Pebble detail included overhead presses, arm raises and butterflies.

Four Corners:

We moseyed to the soccer fields that border Providence and are just above Swim Mac.  We did two round of four corners including dollys and heels to heaven.  I learned two things during this circuit: 1) The pax decided after profusely sweating for 35 minutes, they didn’t want to “get wet” by laying on the ground.  Give me a break!, and #2) Professor Semi Gloss informed me that Hawks (the Latin mascot and the name sake for our weekly work out) tend to fly solo rather than in a flock.  Hard to believe given the brothers of F3 never fly solo at an AO (although I kind of wish Semi Gloss was solo when he decided to float an air biscuit during our wall sitting time….gracious!).

Mosey back to the cars to meet up with the Fast Twitch thoroughbreds.  That’s a wrap!

Moleskin:

We racked up 2.7 miles today!  I did some recon work yesterday after the Base Camp convergence as the Latin campus is one I have only recently started to get familiar with (i.e. I am a product of the public schools….shocker,  I know).  The rock pile the construction crew left us was a bonus.  I also found a larger rock pile on campus I am going to tuck away for next time. The academic portion of the campus is torn up right now due to construction so it was easier to stay on the periphery.  Interesting factoid…..every person, with the exception of Hops, who reacted to my Twitter or text comments last night about my Qing did not show up for the workout.  I won’t name names, but there is a LOT of arm chair judging going on out there!  Just sayin’!  Thanks to all who did come out.  Great group of dudes and the pax stuck together well.  Hops and Doc, thanks for letting me lead!  SG, thanks for the prayer and take-out!

 

Announcements:

  • Good luck to BRR boys this Friday and Saturday!
  • Paint Ball on 9/15.  Area 51 vs. SOB.  See Pop Tart for more details.

 

No Labor Day Break Here

9 men made the (maybe) wise choice to kick off the Labor Day weekend by posting at DaVinci.  Since YHC is a football fanatic I thought that it would make it more interesting to tie it into the college football kickoff weekend.  The workout may or may not have been ripped directly from the Alabama strength and conditioning program better known as the 4th Quarter Program.  Here is what went down.

The Thang

Moseyed over to the Best Buy parking lot for COP

SSH x 15 (Hops set the tone early with some refusnik on the COP)

IW x 15

Moroccan Nightclubs x 15

Mtn Climbers x 15

Merkins x 10

Bear crawl from one parking island to the other stopping to drop for a merkin at each parking line.  Then did the same thing back.

 

We then moseyed over to the Blakeney playground.  The plan here was to partner up with partner #1 running a lap around the restaurant seating area/grass lawn while partner #2 did the called exercises on the playground and flapjacking until the number of exercises hit. YHC stopped by early to leave a poster sized weinke of exercises so there was no confusion by the Pax on what was needed.  There was a slight sense of pride when Mary Kay complemented the size of YHC’s weinke.  The called exercises that the partners needed to hit were pull ups x 50, derkins x 60, dips x 100 and step ups x 125.  The Pax knocked these out and Paper Jam and Finny (sp?) led some Mary until all were in.

From here we moseyed to the Montessori School stopping at a wall for People’s Chair with overhead presses and then stopping at the neighborhood entrance for Mary.  Once at the Montessori School everyone grabbed a lifting rock.  In a circle we did 17 bicep curls/rotate to the rock on your right, 17 overhead presses/rotate to rock on your right and 17 tricep lifts/rotate to rock on your right.  YHC offered a prize to whoever could tell why we did 17 reps.  After a few attempts at humor regarding Bear Bryant, etc. (probably from Clemson or Ohio State fans) YHC gave the answer that everyone knew.  Yep, 17 national championships for the Crimson Tide.  This led to more jokes about made up National Championships but if UCF can claim one for 2017 then Bama has 38*.  The prize was 17 reps of Triple Lindy’s followed by 17 upright rows.

*Number not verified by actual stats but more of a guestimate by unbiased sources.

The Pax returned to Blakeney shopping center stopping at the stairs.  Partnered back up with Partner #1 running up stairs, doing 5 Carolina Dry Docks at the top and then finishing the loop down.  While this is going on Partner #2 does supine pull ups on the railings at the bottom of the stairs.  Each partner to do 4 laps and 4 rounds of pull ups.  After this it was time to head back to launch.  Before leaving the area completely Chopper said that he wanted more before we called it…actually I think he asked if we were headed back to launch but YHC realized we had a couple of minutes and took it as though Chopper wanted more.  The Pax gathered in a circle planking outwards and a verse of Bear Crawl Banjo was strummed.  Head back to Launch and time.

COT

Moleskin

This post was a fun one for YHC.  The numbers were down a little due to slackers with end of summer vacations (I’m just jealous I was not vacationing) but the 9 that posted made it an enjoyable one.  The workout seemed to push everyone but yet we were able to have some good 2nd F mumblechatter throughout.  There was no six as everyone busted it and stayed together.  Hops and Paper Jam are the kings of conversation during the workouts but I guess that is because both are runners and a bootcamp is nothing for them.  Mary Kay and Chopper are F3 veterans who talk their game down but in reality do a fantastic job of pushing themselves while helping new guys out at the same time.  That is no easy task.  Boitano crushed it as always and is poised to Q some workouts if he has not already.  Finny recently moved to Charlotte from Whiteville, NC where he helped to get the chapter started there and has been posting in the Marvin area.  It was a pleasure to have him join us as he helped to keep the mood light.  We welcomed two FNG’s, Ponce de Leon and Dig Dug who both knocked it out.  Looking forward to seeing all three of you gentlemen at future posts.

Announcements

  • September 11th special 3rd F after Bagpipe and Swift where guys that were in NYC and experienced 9/11 firsthand will share their stories.
  • Rebel Yell 5 year anniversary 9/6
  • Marvin Elementary has a program called The Watchdog program and they are looking for men who can spare an hour to come be a positive role model to the kids and read to them and help out in various ways.
  • Thanks Chopper for sharing your Hope Challenge story.

 

 

 

We Listened To The Toy Cop… (this time)

(missing 1 PAX… cobains. Update YHC and will update backblast)

20 Pax showed up at Stonehenge, but by the mileage total of ~4.2mi, thought they might have been at The Brave. Well, guess what… now all of you know you can post at The Brave, since you hit the mileage minimum for that workout. Try it out.  You too Loogie, hey if Paper Jam can be a runner, you can be a decent footballer one-day… maybe.

Plan was to run a Metro-style workout, with a bunch of running today… a lot of it, in the 8-story deck on Community House, affectionately named ‘Room 101’ by Tuck. But, a Toy Cop kicked us out, just before we ascended all the ramps… backwards. Paul Blart was actually cool about it, and said that we could run around the Premier campus, just stay out of the decks. Can’t blame the guy for doing his job.  We respected his wishes and stayed out of the other Premier Decks for the morning. Well, not really by choice… the PAX #refusenik on YHC attempt to just go up another deck.  Settled for Ballantyne Village Deck instead.  Hey, BRR is next weekend #goodluck, and YHC has NYC marathon in 10 weeks… which means running is necessary.  It’s also necessary to run off a bunch of pasta on vacation in NJ, right Gramatica?

Since YHC can’t do a ton of body-weight exercises to irritiate joints, or rather, YHC bodyweight is still elevated so exercises are much harder… we pulled out the green resistance bands as the coupon for this morning.  If used properly, it gives you a really hard workout. Well, unless you get the BLACK band, which Doc was given…. then it’s a soulcrusher. Great work McStuffins.

It was good to see BillyGoat and Cheddar out there pushing, after being in 10th gear on their 3rd F late the night before at The Sandbox Prom serving some kids who have been dealt a tough hand in the game of life. It was unequally nice to see Nard Dog out there (and the prerun no less), after being 4+ beers deep on Slack the night before. #HIM

Anyway, hope you all have a great holiday weekend.  It has been most of 2018 that YHC has been out of workouts, and at my old site-Q stomping grounds of Stonehenge, but great to see some new faces, some old faces, the same ugly faces, and … you get the point. Pleasure to lead, and thanks for the invite WT &ND.  Encouraging you all to sign up for some service opportunity, whether it be Speed For Need Race, Sandbox, or something else of service to someone else.  No need to post details below, because if you haven’t heard about any of these, then 1) you’re ignoring them 2) your memory is horrific or 3) you don’t care… Hopefully #3 isn’t the case.

And that’s a wrap! Back to spending the remaining 2 days of vacation before YHC goes back to work. BLAH!

WHO PUSHES WHO!

Tolkien

F3 Flash Weight Loss Challenge

All right fellas we will begin our weight loss competition this week and it will run through end of October.  The finial initial weights must be received by end of day Monday.  We will have the scale Monday at Flash (Reminder: 6:30 AM Start) on 9/3.  If unable to make it – send initial weight to me via GroupMe

Rules: 

  • We will have weekly weigh ins each week at Flash.
    • If you cannot attend Flash during one of the weeks, weights can be sent to me via GroupMe (need pic of scale weight – nothing more please).  Must be sent before noon or will be considered as DQ for week
  • Rankings will be based on overall % lost
  • We will crown winners for following:
    • Overall Individual Winner
    • Top Individual by Neighborhood
    • Top Combined Neighborhood (Based on combined score of Top 4 from each neighborhood)
  • Each week we will have extra credit provided for those that finish in bottom 50% of Pax
    • Week 1 – 50  Aussie Burpees
    • Week 2 – 100 SSH (Courtesy Big10)
    • Week 3 – 150  Merkins
    • Week 4 – 200 Smurf Jacks
    • Week 5 – 250 Bobby Hurleys
    • Week 6 – 300 Carolina Dry Docks
    • Week 7 – 350 Speed Skaters
    • Final – 400 Burpees (Need to complete by end of week)

Below is link where we will keep track of weights and weekly rankings:

https://docs.google.com/spreadsheets/d/1fUdVQ0DM4Sdwr0sqbsMJzmrKJK5Ei2nPPg3xJ37uSL8/edit?usp=sharing

Feel free to make any side wagers or challenges.