Where did all the mubblechatter go?
E ala ‘oe!! e holo ana nā kānaka
3rd F:
Thank you Slimfast for taking out the Peak51 and Sparta PAX today.
TAP: Madison and his family as they continue to work with specialist regarding his eldest daughter’s migraines and back pain
TAP: Dr. Thunder’s father as he adjusts to the amputation of his leg this week.
TAP: For all the brothers of F3 needing a silent pray today
2nd F:
Sign up for a Speed For Need race. The 2020 calendar has been updated and can be seen here:
1st F:
Nothing much to say about the Sparta workout today other than it was a good ole’ fashion old school Spartan back to basic BEATDOWN. (5 miles of running and plenty of exercises)
Arrived at 5:15 and usual suspects were in attendance plus a few extras. Disclaimer given and away we go. Time to put in some work.
1st stop is half mile down the road in the parking lot of the United Methodist Church of Matthews.
Quick COP: Imperial Walkers IC to 30 and slow Windmills to 20
1 Mile of 7’s
They had a perfect sized parking lot for a Run focused Bootcamp version of 7s
At one end of the parking lot we performed standard Merkins, the other side was standard Squats. (You know the drill 6/1, 5/2, 4/3, 3/4, 2/5, 1/6.) A little preplanning was required to find the right place in the parking lot to start and stop to make the 6 trips equal exactly 1 mile, but it was identified and the PAX did great with this one.
LBCs for the 6.
Time to mosey to next location: WE got work to do!
Always face EAST 7’s
We continued down Trade street past Arthur Goodman park to Chaphyn Ln.. Those that are regulars to Sparta know it has a nasty little hill at the beginning with a median we like to run around.
For this one, we were to run up the hill backwards, perform Hand Release Merkins at the top, then run back down the hill to perform Sumo Squats. WE should have always been facing east, but a few refusniks were starting to show up now and modifications were beginning to be made. But for the most part, the PAX knocked this 7’s out and we Planked for the 6.
Time to mosey to next location: WE got work to do!
Karaoke 7’s
WE headed back up Trade street the way we came in and turned into Whitefriars LN (Hampton Green neighborhood)
There is a road that connects Whitefrairs to Fullwood … but its a court that is not a court; Talbot CT ?? that makes about sense as the next called exercise.
This set of 7’s was CALLED for Karaoke right up the hill perform Carolina Dry-docks at the top and Karaoke left down the hill performing Jump Squats at the bottom.
1st trip up the hill and Omaha was called.. YHC forgot how long that hill was. Modified to Karaoke half way up the hill then switch to karaoke other side to the top and recover run back down the hill. (You know the drill 6/1, 5/2, 4/3, 3/4, 2/5, 1/6.) Plank for the 6
Time to mosey to next location: WE got work to do!
Mary time
WE continue back to the United Methodist Church of Matthews for some Mary.
1st exercise: Flutters IC to 30
2nd exercise: American Hammers IC to 20
3rd exercise: Flutters IC to 15
4th exercise: American Hammers IC to 10
Time to mosey to next location: WE got COT to do!
MoleSkin:
That was awful and I am not sure it if was the 66 degree temps this morning or if it was the whole: Things look better on paper than in the GLOOM!
Not much to cover in the moleskin today because the mumbblechatter was surprisingly light today. I thought when I saw my buddies Fault Line, Horse Head and No Regerts in attendance that the chatter would be epic today.. Those 3 guys typically have some interesting things to share. But today.. it was pretty silent.. maybe my breath stunk extra bad and they didn’t want me responding.
Full House was out killing it again; that dude has gotten fast and I look forward to trying to chase him in the 10 miler this weekend… at least until that stupid hill at mile 8… (i’m walking that one.).
Box Truck is some kind of anomaly: He take months off at a time from Sparta and come back to 5 miles of bootcamp and still knock it out. WTH man!! You are not normal bud!!
Benny: What can I say bud?? I know you hate the hands on the ground part… but you keep showing up. I think you hate merkins as much as I hate running … but we both keep doing them.
Retread has to be the most consistent Spartan there is. I was trying to think of a time that I was at Sparta and Retread was not? I couldn’t do it. I’m pretty sure he actually lives in the Matthews Elementary school parking lot and days dreams all week about 5:15 on Thursday mornings.
Anyway… I got RL work to do..
Thank you guys for allowing me to lead today.
SYITG!!
v/r
Gypsy
Happy birthday, Chuck!
“Rules are made for people not willing to make up their own” – Chuck Yeager.
28 brave souls (including YHC) made the decision to weather the 65+ degree morning that was void of rain. I mean really, this was a perfect spring morning. We celebrated Chuck Yeager’s 97th birthday by not mentioning his birthday or performing any celebration. Instead 28 men got down to work with the mumble-chatter.
The Thang:
Mosey behind the school and across the street to the church parking lot. (apparently, I was too quick out of the gate as someone called from the back that the pax were being left behind. Since when did this become a moderate workout?)
IW x 25
Mt Climbers x 20
Peter Parker x 20
Parker Peter x20
Sharon Towers x 20ish
Grab a lifting rock, set it to the side (lots of confusion here). Remember where you put it.
Run left out of the church parking lot and go to the intersection of Edenbridge and Windyrush. 20 merkins and 20 squats OYO. Run back to the church parking lot. Grab your rock for 20 curls, 20 presses, 20 tricep extensions with the rock. Rinse and repeat until the Q calls it quits.
Run back to the school parking lot. Circle up for Mary, then call time and run back to the launch point.
Moleskine:
Surprised that we had 28. When YHC first pulled in there was a small group milling around and talking among themselves, at about 90 seconds to the start 2 groups of pre-runners came in like a flash mob of teenagers in a department store. Mumble-chatter ensued.
The plan for this workout was simple. First, no burpees. I don’t need to give the trifusenik any reason to lead by example. Second, expect the worst and third K.I.S.S. Keep It Simple & Stupid. So, I designed the weinke like a WAMRAP workout. Do a simple circuit as many times as time allows. The goal was to keep the pax in the same area but let them work at their own pace (fast guys out front, etc.). There is no controlling a group this size or this chaotic. It’s like being in charge of a room full of kindergartners, just keep the chaos contained and run the clock out. Pretty sure everyone got at least three rounds in before time was called. YHC’s total mileage was 2.86 for those keeping score.
Didn’t get to hear too much of the mumble chatter but Gummy started belly-aching after the third round that he’d had enough of the workout and my exquisite leadership skills. To which I promptly replied that he recruited me for the Q, and if he wanted to remove me it would basically be a presidential impeachment. It doesn’t actually mean anything, unless your physically removed from your post. Since no one was willing (or able) to physically move me, I was acquitted by the pax in a “show” trial with no witnesses or evidence presented. You can catch the highlights on the nightly news.
All joking aside, thanks to Gummy and Sprockets for the chance to lead. It wasn’t the unruly mob they market to the masses. And for for my second Hydra appearance and first Hydra Q, I think we did alright.
But it is nice to hold the unofficial Hydra record for the most pax at a workout (according to Sprockets).
Announcements:
Beer mile April 24th. See the Slack channel for trash talk.
Runstopper has the Hydra Q next week.
YHC had the take-out.
Split_veers_like_novicane
Just give it time it always works”
Station work for 16 at MT Chiseled
WU: Mosey, SSH, Merkins, Stretching and something else
The thang: 4 stations, 2 running patterns. 3 stations, 1 min run, 3 more stations 2 min run. did this 2.5 times. Mixing up KB swings and shrugs. Smashball shoulder toss and smash. Dumbbell snatch and row.
Moleskin: Fun group of guys, more than I expected so I had to add worm burners as an extra round. Saw a lot of hear, ChainSaw is a monster, better work hard if your going to be anything like him when your 60. Glider and swimmers led the charge on the runs. Doughboy killed the smashballs. Frack really struggled with the weights, but will get him stronger yet. The mark mosey is picking up pace. Posse always has a encouraging word and the rest of the crew killed it. Thanks for letting me lead.
Transporter
Recovery Time = 3 Days
18 showed up and got what they were expecting. Or not. Okay I’m not sure. There were smiles though, al least in the beginning.
Diccs and we’re off
Warm –up:
Mosey to Jackson Ave and set up shop in Center Grove Freewill Baptist Church
All IC: Perter Parkers x10, Merkins x15, Plank Jacks x20, Elbow plank 25 seconds, Mountain Climbers x20, Wide Arm Merkins x15, Parker Peters x10. Stay in plank for directions.
Thang:
–From parking lot, down Jackson to first light pole and back, 20 Carolina Dry Docks, second light pole and back, 20 Dry Docks, last light pole and back 20 Dry Docks
Bottlecap led us in Flutter x20 IC
Then on elbows (smooth parking lot, not one complaint), elbow peter parkers x10 IC, Elbow plank jacks x10 IC
–Mosey to intersection of High St. and Price St.-Run to first light pole and back, 25 Merkins, second light pole and back, 25 Merkins, end of Street at Main St. and back, 25 Merkins
Bottlecap led with Dolly x20 IC
Mosey back to side of Waxhaw United Methodist Church on Church St- Plank work, + Maktar Ndiaye x 10 IC (smooth street again) –Plank during instructions
–Run to Village Laundromat, 10 burpees, back to start 10 burpees-Then run down Church St, to Bivens St, 20 Merkins, back to start 20 Merkins, then all the way down Keith Jong Un Death Hill, 30 Bomb Jacks, back up to start 30 Bomb Jacks
Ab Mix–Rosalita x20 IC, Big Boy x15, Heels to Heaven x 15 IC, Big Boy x15
–Partner up for last 7 minutes-At Bivens St., one partner run to bottom of Keith Jong Un Death Hill, 10 Dry Docks, other partner to side of Waxhaw United Methodist Church, 10 Dry Docks, when meet 5 Hand Clap Merkins, flip flop. Did this until time was up + some quick Mary for the last 30 seconds.
Moleskin:
That seemed like a tough one out there. Tough for me at least. Not sure if it was the humidity or just overall push by the PAX and our competitive nature. YHC is pretty sure that the new asphalt on Mr. Un’s Death Hill added at least 5% to the grade, as going up seemed especially hard today. Shout out to the PAX who were all kicking butt going up that thing multiple times. Guys were working hard today, really getting after it. I reiterate, NOT ONE COMPLAINT ALL MORNING!
Should have known we (yes I’m speaking for the PAX) were going to be in trouble today when #1-the Warm Up was kicking our butts and #2-I looked down at my stupid watch only 20 minutes in and see HR levels I don’t usually reach.
The plan for today was just some good ol’ fashioned running mixed in with various exercises the same two exercises. Kept it pretty simple, only hit one of the three named Waxhaw hills and stayed close to home to avoid most the hazards that The Floater possesses. We didn’t get an annoying dog bark, deer sighting, scary sound from the bushes, had limited cars, no train, really was quiet out there today. (This next part may not be true) I may have even stopped to walk for a second couple of seconds? going up Death Hill. What makes F3 great is that I gathered my breath (allegedly) and started moving again (remember I may not have actually stopped), something I know I wouldn’t have done were I alone. The F3 push. Plus Glidah was pulling away and Bottlecap + Easy Button were making me look bad. The rest of the PAX were pushing it and even if having to stop or slow down, YHC noticed that they getting right back to running or Merkins or whatever else we were doing (actually that’s pretty much it).
And since YHC’s stupid watch used its advanced algorithms and scientific formulas to tell me that my recovery time needs to be 3 days after this workout, I guess I’m not allowed to post again until Monday. Until then…
Announcements:
–Clyent Dinner-Frack promises to wreck your upper body; tonight 5:30; Followed by a folding party at Christ Closet 7-7:30pm
–Local options for tomorrow-all good choices
Impromptu-Chicken Little
Swarm-Hooch
Diesel-Bottlecap
Hills build Character
So we had 7 Men show up this morning to find out we were just going to go up and down one of the biggest hills in Millbridge
some say hills build character others say hill cause crying!
2 did rucking/walking
5 varying pace of Run
Number 5 Is Alive
YHC pulled into the parking lot with only 2 other cars in the parking lot, with Dollywood and Smokey tucked warmly in their cars. Red Card then showed up as did Puddin’ Pop and his grey shirt. Suddenly we were five, and properly disclaimed, then we were off
The Thang:
We started with a quick lap waiting on Floor Slapper to show up, when he didn’t show up at his normal 05:32 so we we went ahead with the workout.
COP:
- SSH x 20 IC
- 8 Count Bodybuilders x 10 IC
- Imperial Walkers x 20 IC
- Low Slow Squats x 15
- Windmills x 20
Now properly warmed up, we headed down to Davie Park, and did some Mary while waiting on the six. With the six in, we ran down Windswept towards to the dog park, stopping at every street light, with the exception of the unlit one, along the way for 5 squats. When we reached the parking lot we did some Mary.
We moseyed back to the playground, again stopping at each street light, except for the unlit one, for 5 LBCs. At the playground, partner up Partner 1 performed called exercise while Partner 2 ran the hot lap, flapjack. We completed 3 rounds, with Merkins, Dips, and Step ups for the exercises.
We moved over to the rock pile, picking a lifting rock, for 3 rounds of Curls, Presses and Tricep extensions. A quick check of the watch and it was time to head back to the start point for some Mary.
Mary:
- Flutter Kicks x 15
- LBCs x 20
- Hello Dollys x 15
Done.
Moleskin:
- With the amount of rain we’ve had the past week, it was good to leave campus for some drier pastures.
- YHC had planned out the workout last night, but Omaha’d a majority of it with an uneven number of PAX,
- It was close to 60 degrees this morning, yet somehow it felt chilly. Dollywood stayed warm in his truck , which he’s known to nap in while waiting for 0:5:30, even sets an alarm for it.
- Dollywood led most of the workout, if not all of yet. Red Card was not too far behind him, both of them making it look easy. Good to see him stay for the 45 minutes.
- Smokey put in strong work as usual, and was keeping up with our soccer playing pax .
- Puddin’ Pop did some of the exercises (I think) #Refusenik was in place.
- Unlike previous episodes of Death Valley, there were no hills or #TripleNickel, YHC felt like we needed a day off from both.
- The trivia game was slow today, Puddin’ Pop must have been too focused on the workout.
- Thanks to Puddin’ Pop for taking us out.
- Thanks to Dollywood and Smokey for the opportunity to lead and please sound off with any mumblechatter.
Announcements:
- Off the books 50 trail race 2/22, some pax are doing all three loops or rucking 1 loop, check Slack for the details.
Keep Your Eyes on the Poop
It was a balmy 54 degrees and thankfully the rain held off. YHC was worried the odd numbers would throw a wrench into his partner-work plans, but thankfully Frehley’s Comet came screeching into the lot as the clock struck 5:30. Diics given and away we went.
Warm-Up:
SSH x 25 IC
Peter Parkers x 15 IC
Hillbillys x 20 IC
Explosive Merkins x 10 civilian count
The Thang:
Much to the chagrin of the assembled PAX, burpees and hill-sprints on a water-logged hill were on tap first. Working in pairs, Partner 1 had to run up and down the hill 2x while partner 2 stayed behind and did burpees. Switch. Continue to alternate between burpees and running until each pair reached 100 burpees cumulatively. If a pair finished early, continue hill-sprints until all PAX complete.
Afterwards, we crossed Elm and ran to the rock pile at the base of the Murderhorn. Everyone grabbed a lifting rock, and completed 2 rounds of the following on my count:
10 Overhead Lunges (5 per side)
15 Bent Over Rows
20 Goblet Squats
Next we assembled at the base of the Murderhorn for a modified Triple Nickel of sorts:
5 Explosive Merkins at the bottom of the Horn, 5 more at the top of the Horn, 5 more at the bottom.
We then mosey-d back to launch for a quick round of sprints and bear crawls. Capped the morning off with Mary.
Moleskine
YHC learned an important lesson today. Promising loads of burpees in a pre-blast may have an impact on headcount the next morning. Collectively, we also learned that when doing Mary next to a pile of excrement, never lose sight of it, because you never know when the lights in the parking lot will go out, forcing you to guesstimate it’s location.
A Little Something for Everybody
DiCCS Given, let’s go.
Warm Up
Mosey around the parking lot, up to the road along side the high school towards the globe. Potato Pickers, Jimmy Dugans, Merkins, Mt. Climbers, Moroccan Nightclubs.
The Thing
Mosey into one of the two coves at high school. In cove 1, 10 Mike Tyson’s – 40 Donkey Kicks, Mosey to 2nd cove – 9 MT’s – 30 DK’s, Mosey back to 1st cove – 8 MT’s – 20 DK, Mosey to 2nd cove – 7 MT’s, 10 DK’s, Mosey back to 1st cove.
Next Up Sprint O Rama: Choose a partner of similar sprinting ability. Line Up next to partner, we were several rows deep. 1st row – Sprint 50 yards. Winner does 5 Burpees, Loser 10 Burpees (or you could split them if you were in a friendly mood). Pax waiting to run hold plank position until everyone was done sprinting and exercises were completed. Rinse and Repeat + 3x for a total of 4 sprint. Other exercises for winner/loser were Merkins, Dry Docks and Big Boy Situps.
Mosey back to parking lot and you’ll see 4 orange cones in each corner of the lot. The ol’ 7 of Diamonds. At each corners do the following exercises, mosey in between each cone with the following reps (total of 4 sets each): 7 Merkin (x4). 14 Bobby Hurley’s (x4). 21 Plank Jacks (x4). 28 Flutters (x4). 21 LBC’s (x4), 14 High Knee Jumps (x4)….uh oh, less than 3 minutes left. Mosey to far edge of parking lot. Suicides. Mosey to COT. Done!
Ye Olde Moleskin
Poor Deepdish pulled a hammy, hope it’s not serious and he’s able to get back out soon. Everyone I saw was working hard. My goal was to do a little bit of everything to get a full body workout and keep the heart rate up, hopefully that objective was met. Iron Sharpens Iron – Thank you.
Announcements
Christ Closet – Thursday in Waxhax, need help organizing and folding clothes into bins for donation. 7-7:30ish to about 9-9:30ish, check Group Me for details.
March Q Challenge – 67 workouts, goal is not to have any Pax Q more than 1 workout, we’ll be counting on everyone to step up and make this happen. If you’re worried abouting Qing, don’t be. Reach out to any site Q and we can guide you through it, you got this. We did this back in the fall and it was successful.
YHC took us out in prayer.
Four Score and Seven Burpees Ago….. A Very Lincoln Beatdown
2-12-20
Four Score and Seven Burpees Ago…..
Vitals:
Launch Conditions: 55-ish degrees. Damp, but free from precipitation.
Pax: Snowflake, Prohibition, Fallout, Mr. Magoo, Snuka, Mermaid, Lorax, Brilleaux, Runstopper, Point Break, HIPAA
Mileage: 1.76 miles
Difficulty: Teddy.
Disclaimer: Given and legally accurate. Fun Fact: Abraham Lincoln practiced law without a degree. He only had 18 months of formal schooling.
The Workout:
Mosey over to some open parking lot space.
Vigorous Warmup.
SSH x 20 (in cadence and fast-paced)
Merkins
Hillbilies
Low, Slow Good Mornings (LSGMs)
Mountain Climbers
Low, Slow Squats
Saunter on over to the Ceremonial Inclined AstroTurf Semi-Circle.
Fun Fact: Lincoln is enshrined in the Wrestling Hall of Fame.
Partner 1 Bear Crawls all the way around the semi-circle. Partner 2 does Freddy Mercury.
Flapjack.
Repeato.
Mosey to top of Tree Lined Avenue.
Gettysburg Address
Gettysburg Address – 4 score and 7 years ago…. (87 years after the Declaration of Independence)
Each Pax does 20 Power Merkins (merkins with partner’s feet on your back). Flapjack.
Each pair (together) does a long lap all the way down the Tree Lined Avenue and back.
Repeato.
4 times total.
7 x Burpees at end.
On the Avenue of Trees:
Leg Jack Webb aka Suzanne Somers aka The Thighmaster
Do you know Jack Webb’s middle name? I don’t either, but he does have one. You know who doesn’t have a middle name? Abraham Lincoln.
1 x Lunge, 4 x Squats
2 x Lunge, 8 x Squats
etc.
up to 10 x Lunges, 40 x Squats
Mosey to hot box.
Fun Fact: Lincoln didn’t move to Illinois until he was 21. He grew up in Indiana. Which has nothing to do with this next exercise.
Coyote Ugly on picnic tables. 3 reps. Flapjack.
Dips.
Fun Fact: You know who didn’t dip? Abraham Lincoln. He didn’t drink, smoke or chew, either.
Plank Jack x 10 → Sprint to next speed hump. Repeato.
Mosey on back to launch for some abbreviated Mary.
fin.
Moleskin.
YHC serendipitously pulled up to the AO in a rental car with Illinois plates (the “Land of Lincoln”, which as we just learned is a total misnomer). After announcing the theme of the workout – Lincoln’s Birthday – Mermaid disclosed that he had just finished reading a biography on Lincoln. Great – a ringer. He will be fact checking everything I said.
A few highlights from The Gloom:
-#Cobains to Runstopper for slowing down his bearcrawl. At one point he just got tired of waiting on my slowness and just walked it out. Stop wasting my time, Q.
– Fallout was sporting a sharp, matching yellow-accented coordinated workout outfit sent by his agent in the mail. Lorax admired it. We all did.
– Prohibition shared with us that he carries most of his weight in his ankles. This is great for Power Merkins, bad for his partner. Cankles are the sign of a great leader.
-Mermaid also had a relaxing weekend of sitting by pool for 72 hours for 3 mins of action, so he was primed and ready to go.
– Magoo up front most of the morning and continues to be a stud.
– Point Break must have tapered for this morning’s workout. Strong performance. Won one of the sprints.
– Prohibition out to Anvil for first time in a while. Good to see you brother.
– Bonus points to Snowflake who knew how long a “score” was. 20 years.
– Snuka is timeless and I want to be like him when I grow up.
– Brilleaux is SBD. Silent but Deadly. But not in the flatulent sense. He is the silent killer. Like Radon or Carbon Monoxide.
– The Kettlebell Krew doing exercises near us has a very German techno-industrial vibe compared our own rag tag group of Patrot Citizens at Anvil. At the end of the workout it appeared we were denied a joint COT. Not to inflame the situation, but this has all the makings of an Area51 Civil War if we aren’t careful. Suggest back-channel diplomacy over beers at The Lodge. Building a Wall will be on the table and the Donut Run guys will pay for it.
Other fun Lincoln Facts:
- He was 6′ 4″
- Lincoln battled depression for much of his life. On that note – Serious Stuff: February is a tough month for a lot of people. Please be aware of those around you who may need help but who may not be voicing it.
Editor’s Note: The formatting on this version of WordPress blows. I tried four different browsers on two different devices and three different networks to get this thing to post. And I couldn’t get my usual graphics and bells and whistles and pyrotechnics to work. Defeating.
Announcements:
- South Mountain 50K – February 22 – Details here: https://f3southcharlotte.com/2020/01/27/absolutely-unofficial-and-completely-unorganized-south-mountain-50k/
- The Mortimer 100 – March 14. The Hickory pax organized a 100-mile relay race on March 14:
http://f3hickory.com/2019/11/11/mortimer-100/
It starts somewhere down near Granite Falls and finishes at Howard’s Knob. Kodak is leading the Boone team. Donate here to support them:
https://www.facebook.com/donate/788085948356012/
- Beer Mile April 24 – Check Slack for Top Secret location.
LRC – 3 Couples and the 7th Wheel (Smithers)
You own a zebra, I own a goat, what the hell does that have to do with running?
It was a Couples Retreat today at LRC with 3 power couples (Deadwood/Zin, Hooch/Longhorn, Deflated/Foundation) and Smithers making for a total of 7 pax. Today the route was to run the standard loop (1.5 miles) in reverse. With majority of Pax at the starting point we take off and begin running. Each couple settles in for a stroll through Lawson neighborhood. Along the way we run into our final couple Hooch/Longhorn and they join in for a portion before departing the island and heading back to the other side of Lawson. Around the 1/2 way mark Zin/Deadwood breakout for a private session of Guess your disease or translate your tribal tattoo and leave before COT. After mile 6 Deflated tells YHC to take the French out of my mouth and don’t tell him what to do. So he decided to end at 6 miles. Smithers finished with PR for distance.
COT
Announcements:
None