In comic lore Wolverine has an adamantium skeleton, or something like that. When YHC arrived at da Vinci to see Wolverine on Q and sporting a giant bionic knee brace and Doc McStuffins who hasn’t been to boot camps much lately due to OPEN.HEART.SURGERY, there was a sense that the running would be less intense. Terribly incorrect assumption. Wolverine had an agenda of sprints behind the Target that pulled Teddy up with a hobbled hamstring and left all exhausted. The guy with the knee brace and the major surgery were out front while YHC was making sure there was a six.
The highlight/lowlight of the weinke was a Jack Webb of Diamond Merkins and Side Straddle Squats. When the Diamond Merkin is the easy part of a called exercise, you know you’re in trouble. Building up to 40 SSS is some major leg work, especially after the sprints.
Smaller group to finish up spring break ’21, but it was a good group with a solid beatdown.
13 gathered for Swift in some form or another, with the call for 2/1/:30 intervals. The target was 6 sets but 5 braved the Endhaven Hills of Nut Up or Shut Up. Who made the more regrettable decision?
Clean slate -“flock of seagulls” at a Community Yard Sale.
Welcome and DCCS – never been here before so let’s go exploring
.25 mi mosey to warm up
20 SSH ic
10 IW ic
potato pickers b/c stretching feels great, then walk it out to a plank for runner stretch, 10 murkins “while your down there” and finish warm up with 25 LBCs for those abdominals.
let’s mosey .25 mi to tennis courts for shredding arms
10 Derkins
20 step ups (10 ea)
30 dips
repeat 3 x
lets mosey ..25 mi stopping 1/2 way to do monkey humpers waiting for the six – let’s go to the parking lot for a star pattern consisting of:
10 burpees then to center for 5 squats
20 big boys then to center for 5 squats
30 flutters then to center for 5 squats
40 plan jacks then to center for 5 squats
Repeat 2 x
let’s mosey .25 to buss lot for “upside down Spider-Man bus walk” to the left, get back to your feet and do 20 squats, then upside down Spider-Man bud walk back to your right – (you’ll have to ask someone who was there!)
Mosey around back of campus to a 7 man Web of 4 american hammers and 1 plank jacks, 8 & 2, 12 & 3, 16 & 4, 20 & 5 and so on to 52 & 12
.50 mi mosey stopping 1/2 way to monkey hump till 6 is in.
Paula Abdul the crape Myrtles with increasing combo of +1 murkins and +1 LBCs till 10 and 11.
Mosey back to COT
Then finish together with 15 Twinkle toes in cadence followed by have a nice day with my new brothers.
11 Pax kicked off their Tuesday with a little visit to the gloom. At 5:30 disclaimer was given and off we went.
The Thing:
Standard warmup by the hotel near Loch Ness. Then over to the rock pile for a lifting rock. Carry said lifting rock to the parking lot where the fitness trail kicks out behind the Campbells building (I think). Pretty meat and potatoes workout here, do the exercise and then run to the end of the parking lot and back, do next exercise and then run to the end and back, so on and so on.
Exercises were:
25 bicep curls
25 overhead presses
25 tricep extensions
25 bent rows
After this we did a set of “7’s” bicep curls.
Repeato on this set but now with reps of 30 and another set of “7’s” after this set. The boulder that Midriff chose was adding a level of difficulty to this that the rest of us did not endure with our average sized rocks. Others took turns with Midriff’s rock…Rousey and Tagalong I believe.
Carry your rock back to the rock pile for the final set of “7’s” then place the rock back ever so gently. Next we were off to the fountain area between the two office buildings in Ballantyne Corp Park (sorry such a generic description of locale but I have no idea what companies are in those buildings to provide reference). Each corner was a different exercise, complete the exercise then run to the building on your side and back working around the corners clockwise.
Exercises were:
Corner 1 = 15 derkins
Corner 2 = 25 dips
Corner 3 = 15 incline merkins
Corner 4 = 15 box jumps
After everyone was done it was 25 out and in’s on the wall.
Mosey back to launch with a few minutes remaining which meant just enough time for a visit from Abe Froman. Abe Froman is of course the sausage king of Chicago but also the inventor of a diabolical merkin challenge. Pax get in plank in a circle. First guy does 1 merkin, then the next guy for 1 merkin, then the next guy for 1 merkin all the way around, over and over until everyone drops but the last man standing. If you get out of plank or can’t do a merkin when it is your turn you drop and are out. This was a fun event with 11 guys and came down to a showdown of wills between Rousey and Mic Check. Mic Check eventually outlasted Rousey and was proclaimed the Abe Froman champ for the day.
Moleskin:
Great crew out there on this morning. Lots of good mumblechatter and the lifting portion seemed to give guys a chance to catch up with each other. It started early when just about every one of us made a joke to Tuck referencing the fact that he just missed the Swift crew and could still catch them. The razzing continued with the warmup when Frehley’s stated that my SSH cadence was too slow at which point I slowed it even further #stubbornassQ. Then when instructing the Pax to stay in plank between warmup exercises YHC told the group “Stay!” Too much training of our 2 young dogs I suppose. This of course led to many jokes about leading the Pax around using dog treats and dog calls. Might be a good idea for a future Q. Maybe set up some flaming hoops to jump through or sprints to catch frisbees in midair. Circuit City has been working hard and it shows, he was at the front with Tuck and Mic Check on the rock work. Jerry World is a sneaky deadly combo of strong and fast. It must be from those referee/umpire days. I can’t wait to see how well he does at the upcoming CSAUP’s. Great to see Cable Guy back out in the gloom and working back from an injury. He hasn’t missed a beat. I wonder if Rousey’s showboating by doing multiple merkins instead of the 1 merkin during the Abe Froman did him in against Mic Check. As noted earlier, Midriff took the red pill (and his Wheaties) and used a man’s rock during the rock work. Now that Cooter is a #runner and doesn’t break a sweat during the running portion of a bootcamp it was good to get his hands dirty again. Tagalong, appreciate you mentioning a couple of times post workout how much you enjoyed the workout. Even though it is because of the Pax that were there and made it fun, it’s still good as a Q to hear when guys enjoy the morning. Good push by everyone out there and the rock lifts served their purpose, at least for me, as my arms were sore the next day.
Q swaps are fun — especially when the only 2 Pax who are aware of the swap are the Site Q’s. Sensei and I planned a Q swap to keep things interesting with the Sparta run and the Peak51 boot camp. What was especially fun is when the 7 other Pax that showed up on Thursday for the boot camp found out the Site Q for the running workout was on the lead. I’m pretty sure I heard a few grumbles about needing to change shoes. Regardless, we had a FNG and an out of town guest to show off for, so after the disclaimer, we took off like we were shot out of a cannon. Here’s what our 2 guests (and the 6 vets) got to experience.
Mosey to Ming Fu for COP
Mosey to Plantation Animal Hospital. Grab 2 rocks & perform the following exercise OYO.
Repeato 3X
Mosey to Matthews Elem picnic tables stopping approx halfway there for impromptu Monkey Humpers while the 6 catches up
Mosey to basketball goals in bus lot
Pax planks around the 3 point arc while taking turns shooting 1 free throw one at a time. Each made FT reduces # of reps
Mosey back to launch for COT stopping at the FBC parking lot for a Hand Slap Merkin ladder and again at the intersection of John & Trade Streets for Freddie Mercuries while waiting on the light.
Arrive at 6:15:30 for COT with Sparta
Moleskin
It was nice to see so many new(-ish) faces out Thursday AM. TClaps to Spammer for bringing his 2.0 (now known as Catfish) and to Blue Oyster for posting while in town on business from Greensboro. Everyone put in a solid effort this morning and found a few new coupons to incorporate into their next Q. We should contact Carolina Courts to inquire about starting a basketball league for guys who have jelly arms and smoked shoulders due to doing several minutes of planks and dozens of Merkins, Dips & Burpees. I’m sure they could charge admission and bill it as a comedy show. The more shots we took, the worse they got. My unscientific poll reported that approx 60% of the shots were airballs. The Hand Slap Merkin Ladder was a crowd favorite and a Q fail since we did it in the midst of the loose gravel. We had fun. We got some exercise. And we’re all better for it.
It was a pleasure to lead. Thanks Sensei!
Madison
Title was my expectation for number of pax. Far exceeded at 18, including YHC. Disclaimer given. Pretty full one, at that. Waffle House did point out that it really did not cover vehicles. Noted. Off we went.
We moseyed across 51 through campus to Stairwell 2 and up to the top. COP done at top with various exercises called in cadence to stretch out the Q’s legs. 2 weeks since last post with Spring Break and what not.
We ran to the bottom of the deck and did 3 repeats to the top. 1. 20 merkin/20 Jump Squat at bottom. 10 Burpees at top. 2. 6 CDD at each right turn. 3. Bear crawl 30 yards then AYG to top. Plank and mary after each rep.
Partner up at the benches in the middle of campus. Partner swap between running to Stairwells 1, 2, 3 and doing exercises at the benches.
Little bit of mary then run back to the launch lot. We did one or two things before we hit 0615. Done.
COT
Moleskin
Been so long since I’ve seen Morning After I introduced myself. He also has longer hair. #kotters
Runstopper got warm and moist so he took off his quarter zip. That’s what we are looking for. Progress. He left the tights on. Also what we are hoping for.
After COP, when we were getting up to leave, someone unleashed some impressive flatulence. Not sure who, but it was verbally applauded (?). More simply, it was pretty impressive if 1/3 to 1/2 of pax made reference to it. Well done, nameless (to me) pax. Comment below.
Great group of men out there today. Pretty sure Mildew came out to Centurion for his first post about 4 years ago, if memory serves. Waffle House is a newer pax. He was crushing it all morning. Thanks to Clover for some free legal advice. Thanks to Lorax for taking us out. Continued prayers for Jennings Palmer. He needs to get his appetite back and fill his body with nutrients. Enjoyed it immensely, men. Thank you all for coming. Have a great weekend
Both missed your BBs on April 5th? What you haven’t pooped once since then? Lock it up. Two weeks later my memory of the workout was been erased to due rage brought on by lack of accountability. Just kidding.
But seriously…
It’s done now. Everyone can sleep well knowing the only remaining BB is the Ignition BB from Monday. Clock is ticking Cobbler.
14 of F3’s finest pax assembled in a middle school parking lot at 0515 for this week’s installment of Mountain Goat. Conditions were pretty close to optimal with clear skies and a temperature of 47F. We were joined by A51 Board member Cheese Curd for a surprise audit of the AO. Nevertheless, we straightened our running attire and headed out for a warm-up (almost) mile up Strawberry to Rosecliff to Browne’s Pond to Coburn. After stopping for a bit of stretching, it was time for the main event: New Slim Fast Hill. New Slim Fast Hill is a 0.4 mile segment starting at the low point of Coburn near the creek and extending to Cary Ridge. It features some challenging hills and had us sucking wind at the top. Instructions were to run hard to the top and recover to the bottom. After three rounds we made our way back to the launch point. A Mountain Goat staple for many years has been the stretch of Raintree Lane from the clubhouse to Four Mile Creek Drive. This was one of Slim Fast’s favorite BRR training methods, but we’ve retired it due to increased traffic.
We typically meet at the Arboretum Starbucks for coffeeteria after Mountain Goat, but our quest for caffeine was denied this morning. Apparently the barista didn’t want to serve a bunch of sweaty middle aged dudes at 0630. The gears started turning and we sought out alternatives, but alas, no coffee was to be had. Panera – not open until 0700. Same deal with the bagel place.
Two MG regulars are on IR and we wish them quick healing and a full recovery. Shout out to Lois and Tweetsie, aka The Boot Brothers.
6 of the best PAX in Waxhaw joined me in the swarm with elbow pads ready for some Ndiayes. 🙁
Warmup:
Skipped, no time as there was only 59 minutes left
Thang:
Run to bus driver lady’s shed
to benches behind ms-6 inch peter parkers x10 IC, 6 inch plank jacks x10IC
to steps-50 donkey kicks, 20 heels to heaven, 40 donkey kicks, 15 heels to heaven, 30 donkey kicks
to benches-dips, feet on bench-50, then 40 then 30, then run
to hs parking lot hill, 6 inch plank jacks x10 IC
Running back to start, right on time. 4.5ish miles for the team
Moleskin:
I was under the impression that every Swarm workout had to have some sort of Wu Tang theme. So I took a shot at it by utilizing Ghostface Killah and Raekwon the Chef’s song from their best album. Sort of did the same thing over and over and tried to keep it simple. Turns out the group loved the lack of creativity. Wow! Good mix of new (to me) guys, old guys, fast guys, faster guys. We never modified. Form was impeccable. Guys were all working ha…..
What’s that? Times up? Okay bye.