On a chilly but dry morning, 9 Pax rolled in (1 on 2-wheels) and as the clock hit 0515 and we departed. Apparently, 2 others launched from this AO earlier, but they were gone before I arrived. The plan was simple and recycled from an earlier Q on a parking deck. I modified for this veteran crew that I knew would be in attack mode and running fast to stay warm.
The Thang
We all moseyed to the last deck to the far right of the AO. In anticipation to get kicked out, I thought about the parking deck near the Crane relay. However, after a scouting mission, that deck is much smaller, so we sneaked into this deck and ran to the bottom for instructions.
The plan was to run the flat and the incline. At the top of the incline, stop, back pedal to the start of the incline, perform 15x Monkey Humpers and 5 hand-release merkins. Then run the ramp again, the flat and incline, then repeto. At the top of the deck, run down the stairs to the bottom, then back to the top and perform 30x LBC.
On the descent, the same plan as above, however any incline is now a decline. At the bottom, run up the stairs then back down and 30xLBC and repeto.
Yep, about +50 minutes of that…done.
Thanks to Fire Hazard for the take out!
Announcements:
Christmas Parties- Area 51 and SOB Land time is running out to HC
Ye’ Old Moleskin
(Posted on behalf for Dredd)
THANG: Ran 4.5 miles (and back) to the Dave Matthews Sports Complex (aka, “The Dave”), with some random exercises thrown in. The weather was perfect (cold, wet and dreary).
MOLESKIN:
15 high rollers tried their luck at the Uwharrie Bank and Casino. The wolfpack was formed and we all came away big winners.
The Thang:
No need to move from where we were hanging pre-work so we circled up. The warm up was incorporated with the disclaimer #twoforone: SSH x 14ish. Wanting to move on we moved at a fast pace up Elm to BCP; stopping for the six and some squats. Moving on we moved down to BDP and Rea for lungs and the six. We crossed Rea and moved to lower floor of the parking deck; circling up to a card table.
With YHC playing the part of dealer, we ran through rounds of Blackjack with the F3 WO Cards. Groups of 4 and 5 play hands. Whomever won the hand led the pax through the exercises listed on their winning cards. Many merkins and backward lunges were performed. #rangermerkins? Every pax played at least 2 hands. YHC won the 1st hand but no more. I thought the house always won?
Slower mosey back to the start with some quick Mary and it was time.
Naked Moleskin:
– Frehley’s can shuffle quite well while wearing gloves
– Many hands of 21 / blackjack were played.
– I don’t think the fast pace to start was well liked by Mighty Mite.
– Wingman tripped us out on High Knees.
– Apparently a ranger merkin is: Merkin position – however, your hands should be placed back more in line with your rib cage instead of your shoulders.
It’s been quite a while since I’ve led. I hope to get back more involved. Always a blessing to be with you guys. Honored to lead such great men.
Announcements:
– Christmas Parties coming up
– YHC is collecting business clothes for COTS
3 pax joined yours truly for simple little mosey tonight. On arrival, Rubbermaid wanted to run a 5K and then pound some beers…no Q jacking today!
The Thang:
Mosey to playground:
P1 runs P2 did the work, flap jack. Mary for 6
10 burpees OYO
Run back to Foodlion (.5) around the back, down 16 to #keithjonghill’s brother (need to name it) and hit a triple nickel.. burpees at the bottom (I lied, we did burpees) LSS at top
50 merkins OYO – 25 and run up hill and back until complete
Inside Gazebo: 50 dips, 50 step ups…
Mosesy back to AO
The Moleskin:
Great work tonight guys! We put in some miles and had some fun. So I take us out …we are approaching Queens South… all Pax IC, except me… “I forgot my wallet”. Glad I could buy you guys a beer and give you half my food!
Thanksgiving is nigh, but today this bird did the carving.
Little baby jog around the premises. Circle up for a standard COP – ‘hops, walkers, low-slow squats and mountain climbers.
The THANGsgiving:
#1
Pick a partner, run down & up the ramp and meet up for 30 patty cake sit-ups
repeat with 20 handslap merkins and finally 10 burpees.
#2
The cave is a compact parking garage and the ceiling is lined with steel girders. Touch the ground, jump up and touch a beam x 2 per beam. With approx. 25 beams in row, it’s a lot of squat jumps. The second round was done with a side shuffle.
#3
Sprint BLIMPS
Run up the ramp, jog (not walk back down) then complete the called exercise.
R1 5 burpees
R2 10 lunges (each leg)
R3 15 Imperial walkers (each leg)
R4 20 ‘mericans
R5 25 plank jacks
R6 30 squats
6MOM
Everyone called out a doozy.
Mashed potato skins
It was rainy, so we went to the cave. I’d never been and I was grateful my GPS found it easily. The AO is small, but there’s plenty of room to run an adequate boot camp. I wasn’t sure what to expect, so I kept is simple (not easy). In fact, I implore you as a Q to include sprints. You don’t have to run far, but sprinting and other high-intensity work is the best way to get fit.
We got a lot to be thankful for. Practice gratitude in all you do. Safe travels this holiday season.
Posted on beHalfback:
8 Pax were foolish enough to be a true F3’er this morning all while brisk 36 degree rain splashing in our face with feel like temperatures in the upper 20’s. We covered a firm amount of ground with coming up just shy of 4 miles with moist socks and shoes weighing down all 8 pax as if they had cinderblocks tied town to their ankles.
Warm-up consisted of running a quick lap around the block and resorted to the farmers market tents to stay dry for a brief second to get a feel for what it would be like if we stayed and did the standard “rainy day” work out, tabata.
Warm up:
SSH IC x25
Imperial walker IC x15
Cherry picker IC x15
The thang:
Moleskin:
Although numbers were down from usual, none of the 8 pax that were in attendance took it personally.Shake n’ bake did another very impressive pre-run at 4:50am for the second day in a row…deadwood must have learned his lesson to not pre-run that early after Stubhub ran somewhat of a track meet at Dromedary yesterday. All in all, great morning of work with a great group of guys.
Announcements:
SOB/ Indian Land/ Western UC Christmas party: https://f3southcharlotte.com/?s=christmas+party (I think that link has all the necessary details)
Floater is closed next week for Thanksgiving
5 wise men, who know how to stay dry on a rainy day, posted at CCHS for The Fishing Hole. YHC thought I might be solo but alas the parking deck won a few over (at least BOG said so).
The Thang:
Mosey over to deck for warm up – Cotton pickers, slow lunges, and imperial walkers
Circuit work with burpee ladder at start on level one, run up long ramp to level 3 for shoulder work, then run down to other end of level 3 for ab work before heading down the steps to the start line at level one. We started with 5 burpees and made five trips so as to finish with 10 burpees at the end while also sprinkling in some peoples chair before shoulder work on level 3
Round 1 shoulder work was regular merkins, stagger right, and stagger left and ab work was dolly and low flutter
Round 2 shoulder work was CDD and wide arm merkins and ab work was Rosalita and high flutter (lunge walk half way down level 3)
Round 3 bear crawl up to car then run to level 3 for shoulder work of regular merkins and diamonds and ab work of box cutters and knee ups (backward run half way and karaoke other half on level 3)
Round 4 crab walk about 20 yards before run up to level 3 for shoulder work of balls to the wall and planks and ab work of LBC (backward run half way and karoke other half down level 3)
Round 5 we ran up middle stairs to level 4 and then down the stairs at end to level 1 (only time we got all the way in the rain except beginning and ending mosey)
Finish with peoples chair and 20 merkins OYO
Naked moleskin
One of the PAX guessed 7 burpees on round 3 of the circuit (aka Nostradamus) and other quickly caught on for last two rounds. Old guys are really smart. I bet more guys would have posted if they had known Nostradamus was going to post. He’s even more famous than OBT and OBT drew a crowd of 14 but the weather was infinitely better that day (timing matters).
Blades of Glory was stumped when I asked him how tall was the tallest skater to ever win an olympic medal but he said we would research and get back to me. I could not find on google but did find this comment
“Lysacek, like Boitano, is tall for a singles skater. Most seem to range in the 5’6 – 5’8 range
Ladies are lucky to be an inch or two over five foot.
Scott Hamilton isn’t even five four, neither is Paul Wylie. They are dinky even by mens figure skaters standards.
expand your horizon and watch the other disiplines, you’ll be presently surprised.”
Google can be harsh – calling BOG is “dinky” is just wrong. If they had seen him slogging it out on the deck this am they would a least given him a “stylish” rating
Caddilac surprised me by being ready on time for the car pool pick up much less being out at all. He is starting to get his act together (age will do that to a man) and his fitness is coming along nicely.
Chopper didn’t find any loose change on the deck floor so his running tally is still $25.29. Cooter asked if he could manage that stash but found out he is also a financial planner and didn’t need help – thank you very much. I think Chopper and Cooter both went back after COP to look for more change.
As always, an honor and a privilege to lead this am.
Announcements
Christmas parties coming up and Joe Davis Memorial run sign up is available (race moved to March).
18 PAX showed up on a soggy Wednesday morning. This is much more then I anticipated with the rough conditions, but maybe everyone saw the weather for the remainder of the week and realized this may be their best chance to burn a couple calories. No one got chiseled at Dromedary today as we left the rocks alone, but they did get their fair share of miles in today.
Warm up lap 3/4 way around the student parking lot into the dark corner for a warm up. Luckily someone set the motion light on to make it less creepy before my disclaimer.
WARM UP:
THE THANG:
MOLESKIN:
Strong group of PAX today who all stuck close together as we covered 3.6mi. Well done Deadwood, Shank n’ Bake, and others who got out there early to cover a few extra miles. Thanks to Goodfella for giving me the opportunity to Q Dromedary and lead a great group of men. In case Fuse Box is wondering, Deadwood’s form was impeccable this morning, all his burpees included a full push up. Welcome FNG Pocahontas who made this workout look easy, later to find out he was a former Marine. And lastly big props to Mad Dog who shows up in these sub par conditions after just recently being discharged from the hospital. Mad Dog put in exceptional work today and didn’t modify anything as he promised the M he would!
ANNOUNCEMENTS: