As the PAX gathered there was some chatter about the “bear sighting” at Stone Crest on Monday but I attempted to calm all fears by letting them know we would be working in pairs for safety and assured all that the only sighting this morning would be a billy goat. As per usual, YHC travels without a watch and needed a couple time checks… 5:30 struck, disclaimer was given and we were off.
Mosey to parking lot in front of Harris Teeter for warm-up (in cadence)
15 side straddle hops, 15 low slow squats (not slow enough for Goonie), 15 imperial walkers, 10 merkins
Mosey to the fountain, partner up (1 pax does exercise/1 pax does lap then flapjack)
1st lap step-ups, 2nd lap dips, 3rd lap derkins
Mary and wait for the 6
Mosey to apartment complex behind Brown Bag (try it if you haven’t already #Uncle Rico)
same partners, grab a lifting rock (1 pax does exercise/ 1 pax does lap then flapjack)
1st lap curles, 2nd lap overhead press, 3rd lap squats
Mary and wait for the 6
Audible called to pick up Teddy who had to make a pit-stop at the Exxon. Mosey back to Harris Teeter and grab some wall, 25 air-presses (in cadence). Mosey back to launch, grab some wall again, 50 air-presses this time (Goonie request, in cadence). With a couple minutes to spare end with some Mary.
Announcements
welcome FNG – Gramatica
Need a Q for July 5th at Rebel Yell – any takers please reach out
American 4 Miler on July 4th – 1y anniversary of Speed for Need race
Church on the Street – check signup genius or just show up (1st Sunday every month)
16 PAX gathered in the gloom to do some work at Rebel Yell. It was good to see Strawberry back out after recovering from pneumonia. As the PAX were greeting each other there was mumble chatter about not going to the Murderhorn, luckily for the crew that was not in the plan and that wasn’t going to change. After a brief disclaimer was given we were off…
The Thang
Mosey around Regal parking lot for some warm up:
all in cadence – 10 SSH, 10 Imperial Walkers, 10 Merkins, 10 Low Slow Squats
quick mosey back to entrance to Regal, partner up – 1 PAX runs lap around the outside of the Regal parking lot while the other does exercise, then flap jack, plank and wait for the 6 after each team finished one set. 1st lap = Carolina Drydocks; 2nd lap = Freddie Mercury’s; 3rd lap = Squats.
Mosey behind Jersey Mike’s, stop at each speed bump for 5 merkins and plank wait for the 6 at the end. Grab some wall for People’s Chair, go down the line for 10 presses (civilian count).
Mosey to the fountain, on the way your’s truly got lost for a minor detour. Partner back up – 1 PAX runs lap around both buildings while the other does exercise, then flap jack until 150 dips and 100 step up were completed. Mary and wait for 6.
Mosey back to the launch and circle up for Mary, go around circle with each PAX calling an exercise. Frehley’s Comet managed to make the circle a half moon – respect given for open air gassing that many people.
thanks to all the PAX for coming out, strong work by all. I appreciated the opportunity to lead
16 PAX gathered in gloom at the Vine to get their work in. After a brief disclaimer and an alert to keep an eye out for black ice because we will be visiting areas that are shaded it was brought to my attention that everything is in the shade because the sun isn’t up. (and we were off)
Mosey to Courtyard parking lot for warmup (all in cadence):
10 side straddle hops; 10 low slow squats; 10 imperial walkers; 10 merkins
Mosey long way around the pond to the far platform where we did 10 derkins and 10 stepups, run long way around pond to other platform for 10 incline merkins and 10 jumpups. Repeat with 10 derkins and 10 stepups at current platform, run long way around to other platform for 10 incline merkins and 10 jumpups.
Mosey to fitness trail, count off by 3s for circuit work – group 1 does 15 dips, group 2 does 10 pull-ups, group 3 does 10 burpees; for 2 cycles through the circuit. Plank and wait for the 6.
Mosey to upper Snyder/Lance parking lot and partner up. One PAX runs to far wall and back while other PAX does exercise: 200 LBCs, 100 merkins, 100 squats. Mary and wait for the 6.
Mosey to Snyder/Lance entrance & Bagpipe Hill – run to bridge, 5 burpees and back, repeat w/ 4 burpees, then 3, then 2, then 1.
Admittedly the Q needed a 10 count and then we were off again… Mosey to Premier parking deck to grab some wall and 20 presses in cadence. Mosey back home with 2 stops on the way for plank and Mary.
With ~2 minutes left of the clock we did plank work and rendezvoused with Geraldo & Fire Hazard who were rucking.
Overall ~4.5 miles covered and lots of exercises worked in. Great work by all the PAX. I don’t know about anybody else but I was gassed and feeling it later. Thanks to all for coming out and allowing me to lead.
Announcements:
Bro-Lympics on Feb 24 at Weddington High School
Brave has changed launch location starting this Friday – new location is Brazwells on Ballantyne Commons Parkway
As the PAX began to gather and exchanged greetings, Delta brought his 2.0 (Epsilon)… Shrink Wrap “you are named after the salt?” “Umm, that’s Epsom” “Ha, the Greek letter… you know Delta and Epsilon”. After an abbreviated (and odd) disclaimer, due to cold temp we were off…
Mosey to Pei Wei parking lot for some warm-up, nearly run over by a car going way too fast in the parking lot (as Fire Hazard pointed out – I chose the only parking lot with cars):
10 side straddle hops
10 imperial walkers
10 merkins in cadence
Mosey up Ballantyne Commons to Brighthouse Financial building, 1 pitstop for some Mary (LBCs in cadence for 10 count). Recover, mosey on… after a couple groans it became apparent where we were headed some mumblechatter started to emerge… Fire Hazard “I liked Billygoat before he was a runner” and a PAX with good memory (Tagalong I think) said “isn’t this where you took us before”? “Yep, but that was months ago”
Headed to the descending landings for some work – on the way down:
landing 1 – 10 step-ups & 10 merkins
landing 2 – 10 jump-ups & 10 derkins
landing 3 – 10 squats & 10 incline merkins
landing 4 – 10 burpees
Mary and wait for the 6. On the way back up:
landing 1 – 10 step-ups & 10 merkins
landing 2 – 10 jumpups & 10 derkins (that wall was high!)
landing 3 – 10 squats & 10 incline merkins
landing 4 – 10 dips & 10 jump squats
Mosey back down Ballantyne Commons to the first parking deck on the right. A warning (from a concerned PAX) to watchout for security was given… and sure enough security drove right by us during our wall sit (don’t think he noticed though).
PAX grabbed some wall for people’s chair (10 count presses down and back the line from each PAX, quads were definitely burning despite a cheat by the Q). up the parking deck we went – ‘all you got’ for the ramps and mosey the flats to the top. Down the stairs and mosey back to basecamp with 1 pitstop for some Mary along the way (Freddie Mercury 10 count in cadence).
Strong effort from the group sticking in a tight pack and covering 3.25 miles. Delta, thanks for coming back out despite Bagpipe injuring you the last time. Epsilon with a strong performance showing us old farts what’s up. Paper Jam ‘not a runner’ up at the front most of the way. Fire Hazard, Mighty Mite and Shrink Wrap pushing the pace during the landings. Tagalong with a strong effort (as usual) despite the Scattergories injury. And Frehley’s Comet with the ability to clear out the roof of a parking deck… well done.
I showed up a little early to stretch before Qing for first time at Rebel Yell, as the cars started to roll in I was surprised by the #s arriving. I started to get those good jitters, feeling the pressure to bring it, thought I had a good plan. After the usual disclaimer we were off…
Short mosey to circle up for the warm up: 15 side-straddle hops, 15 Imperial walkers, 15 Mountain climbers
Another short mosey to main road thru Stonecrest – Run to Ballantyne Commons stopping at each speed bump for 5 jump squats, plank up and wait for the 6.
Mosey across Ballantyne Commons to St Matthews for 2 steps forward 1 step back around the parking lot. Run two speedbumps forward, come back one and do 2 burpees. When finished leaders pick up the 6 to finish as a group. Inaudible mumble chatter and groans to begin the loop turned to audible complaints as we progressed but the PAXs did the work in strong fashion despite the unseasonably humid conditions, strong pace set by Kid Rock, Mario, & McGee. (the Q needed a 10 count upon completion because complaining about your own exercise seemed uncouth)
Mosey back across Ballantyne Commons to back driveway for some mental warfare of more speedbumps… instead wall-sit while each PAX did 10 presses down the line.
Next up was the hill… each PAX ascended the hill 5 times and did 5 merkins after the descent, plank up and wait for the 6.
Mosey down the back drive to Jersey Mike’s for a few rounds of Mary. With 12 minutes left the Q realized this was a strong group and now needed to improvise, mosey onward to hill in front of movie theater to partner up and more hill work – one ran the hill while the other did squats (50 combined). Mosey back to home base for some finishing Mary. The Q still had 3 minutes but was out of ideas, McGee suggested 30 burpees and a near mutiny broke out. PAX finished with one more round of Mary.
Announcements
Church on the Street – F3 commits volunteers 1st Sunday of each month, signup (talk to Strawberry if interested)
Great Wolf Lodge Family night – Friday November 17th – 7 rooms left ($189 per room)
Battle Rock (?) on Veterans Day (Saturday November 11th) – details coming from Tuck
F3 golf October 27th
Joe Davis signups are open