Lately YHC has been running more than bootcamping and was craving a full body burnout. I had a vision of a workout focused mainly around a circuit of grinders. To do so YHC anticipated at least 6 guys so each “team” would have at least 2 guys a group. The morning saw the rain stop earlier in the evening and was a comfortable 38 degrees. Perfect for a good ol bootcamp beatdown. Apparently this turn of good fortune was lost on the general Pax as the SOB AO of choice this morning appeared to be the fartsack. As the clock got closer to 5:30 Teddy showed up and shortly after Odd Job turned the corner from a pre-run. T-claps to these gentlemen. Alright, 3 guys…we can do this.
The Thing
Mosey to 131 Main parking lot for COP of IW, Hillbillies, Potato Pickers, Peter Parkers, Mtn Climbers and SSH. Then mosey down Bryant Farms towards the playground but what’s this, we are turning into the neighborhood on the left? That’s right we took the backdoor route to the playground through the neighborhood stopping at every street corner, 7 altogether, for various ab exercises.
Arrive at the playground and time to kick the grinders in. YHC visited the park earlier in the AM and put out cones to mark where the stations would be. As noted earlier we were going to go through the grinders as one group so basically we estimated about 1 min and a half for our timekeepers between stations. First grinder was Station 1) wall derkins; Station 2) lunges and the timekeeper was bear crawls between the 2 stations. We made it through 2 rounds of this grinder. Next up was a 1)pull up 2)squat with crawl bear timekeeper grinder. 2 rounds through of this one as well. The final grinder setup was 1) dips 2) Sister Mary Catherine’s and a crab walk timekeeper. We got through only one of these as time was flying on us.
Mosey back to launch stopping at various points along the way back for Heels 2 Heaven, backscratchers and J.Lo’s. Return to launch with enough time for Rosalita called by COT guest, Mary Kay, and time for a 1 minute plank.
Moleskinny Bop
Small group out there and while we had to modify how a grinder technically works, I was pleased how we modified it and treated it basically the same. It’s all about adjusting on the fly in F3 and making it work which we definitely did. I knew that I was going to be gassed when the first exercise of derkins was burning me out and to have to immediately follow it up with a bear crawl was brutal. Odd Job did not seem to agree as he cranked out the derkins and then scooted through the bear crawls like an actual bear was chasing him. Teddy rocked the workout as well but it did make the Q feel good that even though Teddy is in great shape, there were still some modifications. When you have the in shape guys breathing heavy and modifying then you know you did something right in a Q. Often times the smaller group workouts are the best because, between catching your breath, there can be some good chatter. Some various observations:
Announcements
The weather forecast couldn’t have been better for the Centurion PAX this morning. Rain causing a bit of traffic on 485 had me pulling into the lot at 5:27. Just one other car in the lot, Snowflake. His eyes were closed, and his head was back on the headrest. I could only assume he was praying that no one would show, and he could make the quick trip back home and avoid the waterworks. No dice. The Q is here and we’re heading out. RAIN or SHINE. Thankfully, 6 more PAX swerved into the lot with a minute or two to spare bolstering our number up to 8.
Brief, semi-complete disclaimer for the veteran crew, and we’re off. But not before a few PAX implored the Q to take advantage of the parking deck at Charlotte Catholic. Maybe.
The Thang
Mosey from Amelie’s over to Charlotte Catholic and took the short ramps to the 3rd floor of Tartarus for CoP.
Warm-Up Exercises in cadence:
Mosey down the stairs to the base of stairwell #1.
WAVE 1: The Beast
Mosey to the bottom of stairwell #1.
Wave 2: Ramp Work
Mosey back to Chucky Cheese / Launch Point with some quick Mary before time was called. LBCs and Dollies.
YHC with the take-out prayer.
Moleskin
Announcements
Last minute “Omaha” wienke with lots of audibles, suggestions, and holes. Should have put it in my calendar that I was Q on this date. Scheidders call evening before reminded me or would have been absent next day Q!
Started off with legwork on the tables with partnered running to loading doc. Serge had a great gate and is healed and ready to rock.
Burpees at every light, then onto the road and back in other entrance to do 10s of speed skaters, merkins, and whatever else.
At elementary school donkey kicks and air presses to wrap up.
Cold but efficient. No hill work. Got the job done.
Prelude
Today was my first-time Q’ing the Lycan. It is always an adventure to figure out a new location and where you can go with a workout. Fortunately, 4 PAX showed out to find out how long the cul d sac is across from the school.
The Thang
Mosey to the bus lot
Mosey down the path to playground
Mosey to the front of the school
Mosey Back to the school
COT
What a blessing this morning. T
Announcements
With 5 seconds to go, around 15 PAX (including RECALCULATING with his normal shorts and sleeveless shirt attire) were anxiously asking themselves: where is Stinger? Did he make it? I was sweating already at that point because I was not prepare to Substi-Q… well we would have had Ice9 who would have had to jump in for his friend from F3 Metro… but… on the dot, Stinger came out of nowhere and…
Warmup
started with the Waxhaw classic: Side Struddle Hops, then some Merkins (and maybe some other stuff?) and off we went onto a cold Campus and Lawson Tour.
The Thang
We ran to the big parking lot – fairly spread out already. But RECALCULATING held up pretty well and only took a small shortcut across the parking lot instead of going around it. Some more Ab work (Floaters etc.), Merkins and the great feeling of not feeling cold anymore…
Then we ran back into the direction of COT and I was so relieved to be over with everything already… but wait, my watch still tells me it is another ~50min…ahhh… Well, we passed COT and continues our way towards Lawson. Stop at the traffic island to do some Merkins of all sorts, Abs-work,… and I forgot what else. RECALCULATING was holding everybody responsible – thank you, form-police!
We ran further along the main road and crossed into Lawson. While doing that (and also before on the small stretch of road to the School), we all realized that we don’t cover the basics anymore. And I don’t mean carrying a pack of “after bite” to get rid of stinging Stinger bites, but HEADLAMPS and REFLECTIVE GEAR! (thanks Bottlecap for pointing this out and thanks Mad Dog for the Tinnitus I have from you, reminding everybody about it!).
We ran and ran and ran and ran… First to the Pool house, do some more Merkins and Abs and then to some cul-de-sac with a painful hill. First some more work together and then: run up the hill, 10 Merkins, come down again, 20 jump squats, run up again, 12 Merkins,… 18 jump squats,… and so on until we had 20 Merkins and 10 jump squats…
After some more work (sorry, I forgot what we have done), run back to the Pool house, do some work while RECALCULATING made his way home already.
Then run to the entrance of Lawson for some more work there and a few guys catching brea…uhm… watching for cars!
Run back to the traffic island, do some more work and then “all you got” back to COT. That’s a brave request, knowing that the entire body and lungs are aching like you have been 10 secs next to a bee-hive without any protective gear…
Moleskin
I just wanted to mention that I cannot remember who was there and went through the same pain workout. Just look for CarbLoads Backblast – everybody will be mentioned there. This is also the reason why I only have RECALCULATING, Stinger and the Site Q’s tasgged here… Sorry! But, I wanted to point out the excellent work from RECALCULATING! Now you can be satisfied and brag about it in the Playhouse! 😉
And: somehow the water or food must be different “Uptown”! I am always amazed how strong our Guest Q’s from Metro are. And humbled on how much I can personally improve, still! Thank you Stinger for coming out and leading us today to become better men in all aspects!
Announcements
Various Announcements – again: see CarbLoads BB.
Shop Dawg led us out – thank you!