My first Monday Q in a while. Probably since Tweet ‘n Meet, which was Monday’s, right? YHC couldn’t sleep Sunday night. It always happens the night before a Q. I’m not sure if it’s because of the Q or just unlucky. Anyway, I was staring at the back of my eyelids at about 4am, waiting for my alarm. When it finally went off, I was so ready to get out of the sack and go. I was the first to arrive at Firestarter. I pulled in and there was a car next to mine that I assumed was F3, but when I got out there were 2 teenage girls glued to their phones. I thought it was odd they were that at 5:15 in the morning, but they probably thought the same about the eventual 10 PAX moseying out from launch 15 minutes later.
The next to arrive was an FNG! Very exciting. He introduced himself and told YHC he found us on the site. Not only had he found us on the site but he had already researched F3 pretty well and even ordered and read the book! Dude does his due diligence. I like it.
The rest of the PAX filter in and at 0530 YHC delivers the disclaimer and we’re off. I see the teenage girls trying to hide in their car because of the weird middle aged men running past them. But on to the workout.
We run to the 2-story building right beyond launch that is so frequently used. YHC was looking for a good hill or berm because I love kicking off a bootcamp with something involving running up and down a hill and getting the heart rate up out the gate. Blakeney is surprisingly flat though, but the stairs work in a pinch.
When finished, plank for the 6.
When the 6 was in, we started the Webb. 1x merkin, 4x mountain climbers. We then are up and moseying toward the rock pile behind that Lash Studio. On the way there we stopped 4 times to continue the mobile webb: 2x merkins, 8x mountain climbers, up to 5x merkins and 20x mcs.
We arrive at the rock pile lot. Not only is the Lash Studio there, but Tanyatine points out the Anal Bar. Wait, no, it’s the A1 Nail Bar. Seriously though from an angle it really did look like the Anal Bar. I did my best to recreate with Paint 3D. I spent far too long on this, so you better enjoy it.
It doesn’t do it justice. You need to go drive there and see it. Go ahead, YHC will wait. OK, you’re back? Anal Bar all the way, right? Exactly.
We line up at the mailbox and I lay out the format for the next 3 rounds of exercises.
After this we head back to launch, stopping to ladder back down our webb. 5x merkins, 20x mc’s. Stop a few times and by the time we get to launch we’re back at 1x merkin, 4x mc’s.
A few minutes of Mary at the launch. Rousey forgot how to count, it was hilarious.
YHC rolled in to The Soon To Be Woody’s So We’re Told parking lot for another episode of The Brave. A solid Friday morning crew of seven rolled out of the parking lot at 0530 for a mashup of recycled Q’s YHC has put on before. It wasn’t a surprise to anyone when we started headed to YHC’s favorite feature of AO’s in this area – The Murderhorn.
COT and Announcements
Awesome job out there guys. There were a few times that I was in six position thinking, damn these are some bad asses. Keep up the good work.
The Arsenal Proving Ground
WHERE: The Arsenal, Indian Land Elementary. 521 South, right on Doby’s Bridge, first left into the school parking lot.
WHEN: The last Thursday of every month at 0530, beginning this Thursday – 4/29/2021
WHAT: The Proving Ground is a gear workout that will allow PAX to really push themselves in a simple and flexible format.
PAX bring whatever gear they might have from their home, garage, workplace, neighbor’s yard, trainyard, boatyard, etc. Between some of Arsenal’s regulars we’ll have sandbags, rucks and ruck plates, plyo boxes, kettle bells, dumb bells, bars, and more. When the eagerly awaited return of Fire Hazard happens, we’ll be sure to have some whale parts to throw in the mix as well. If you have more and want to bring it, great! If you don’t but want to come, great! IT IS NOT NECESSARY TO BRING ANYTHING TO JOIN THE PROVING GROUND. We should be able to have more gear than PAX. The gear will be positioned in stations in the parking lot. A half mile warmup lap to get the blood flowing and add some Strava fuel. Turn on the good jams and start the workout.
The concept came from a recent Q by Atlas which received great feedback. Soft Pretzel came up with the idea to make it a regular thing for the AO and here we are. Looking forward to seeing you for some good 1st and 2nd F!
Pulled into The Gibson to find a lone Wild Turkey. I swear I’ve written that line before. This one continues differently though; no other PAX came in hot to spoil our time! There was a light rain, but not enough to force us into the parking decks, at least not right away.
Take the long way around Ballantyne Corners and run North up Community House to Endhaven. By the time we reach the Elementary School, we’ve already got a mile under our belts. In the parking lot of the school, we ladder down pull-ups on the playground with a lap around the parking lot between each set.
During laps WT and YHC noticed that the parking lot had a bad ass little obstacle course drawn out on it. Well, bad ass for elementary school kids but we tried our hand at a lap all the same. I really hope a security camera caught the two of us skipping through the parking lot avoiding HOT LAVA!
At this point the light rain had soaked into the clothes decently enough to head under cover of a parking deck. We run back south on Community House and into the parking deck at Potbelly. YHC is telling WT about his ride on the $GME 🚀 last week, all the way UP and all the way back down. Somehow the concept made it into the parking deck work as we start at the bottom. On the ride up the deck, at every level we do 5x diamond to full release and arms out merkins, dubbed the GameStop merkin in reference to wallstreetbet’s emoji lexicon – 💎👐 and 📃👐. If you have no idea what I’m talking about you’re probably better off. The parking deck had 8 levels, so we got in 40 of these merkins. We are now 🚀🌑 and we quickly take the stairs back down to 🌎.
We’ve got about 12 minutes left and head back to launch. I hate sprints, so we do some sprints. Starting at the Genghis Grill side of the parking lot we sprint to the first island in the lot and light jog back to do 5 burpees OYO. We then sprint to the second island and light jog back. 5 burpees OYO. Just enough time to sprint to the end of the parking lot and jog back. 1 minute left for a plank ’til time.
Announcements and COT
Midriff, the bundle of excitement that he is, is hard to say no to when he asks you to take a Q. He doubled down with the offer of Q swapping so there was no way to say no. I’m used to the early starts and an 0630 start is hard for me to swing but I can do them every now and then especially when I bring home breakfast. Chicken or bagels don’t matter to my crew.
I pulled up a little early to an empty lot. 4 more PAX arrived in time for launch. Dwight and Watson were rolling in to take off only a few seconds later. I already knew C3P0 and crew always post DaVinci but are known to be last in. Just for them, I planned warmorama in launch lot. As expected, we took a few strides toward NC Velo and another car pulls in, but wait, it’s not who we expected, it’s Mighty Mite! He caught up to us at warmup and received less ribbing than I expected. Soon after the expected robot gang arrived and joined us.
15x SSH IC
15x IW IC
15x Merkins IC
15x LSS IC
Side shuffle across lot and back
Mosey to the playground and fountains to prepare for the main event. On the way do some high knees and buttkickers.
This week I attended my first WAMRAP and loved/hated it. I decided to bring that awfulness to DaVinci this week. I strongly considered doing a straight 1 hour of a single routine but decided to break the PAX in to it slowly so they will come back for more. We managed to squeeze in 3 15-minute AMRAP routines. The general format being:
15 reps of 3 exercises each, a small lap less than a quarter mile, then a burpee counter. Start with a single burpee for the counter. Repeato for 15 minutes, each round adding another burpee.
Routine 1 – Fountains – Legs
15x jump squats
15x split lunges
15x wall jumps
A lap around the lot to Banana Republic and back
Smuggler was the star of this one. I think he finished 5 rounds while most the other PAX ended with 4. I planned this one first because I wanted to burn out PAX’s legs for the next half hour. It worked well. The explosiveness of all the exercises really killed it.
Routine 2 – Playground – Back
15x pull ups
15x wide arm merkins
15x one legged deadlifts
A lap around Smashburger and the Thai joint
C3P0 really got on everyone’s good side with this one. I had planned to restart the burpee counter for each routine but he insisted on continuing from where we left off. I loved the idea. Nobody else really complained, so we went for it. Later it turned out to make things pretty tough. Those 15 minutes were half burpees.
Mosey back to launch where I was kindly reminded by Mighty Mite that we still had 15 minutes in the workout. Luckily, I already knew that and we had exactly 15 minutes. Let’s do it!
Routine 3 – Bank of America – Chesticles
15x diamond merkins
15x explosive merkins
A lap around Bank of America
At this point everyone was gassed and the merkins were slow going. The mumblechatter had quieted and shifted to “how much time’s left?”, “finish strong!”, and “I can smell the chicken!” Time finished while YHC was starting his final 12 burpees, 4 at each routine. I think everyone else was close to the same.
Announcements / COT
Yesterday, I got the text. You know the one. THE text. Can you substi-Q? OK, maybe I made that a little more dramatic than it needed to be. Anyway, I was on high gravity #2 at Lore for a post-Arsenal HH with One Niner, Cobbler, and General when I received that text asking if I could take the Q because Tag-A-Long had to tag-a-out. I quickly replied, “Yes.” Then I replied, “Who is this?” Just kidding. It’s usually me texting Taco Stand because I need help with a convergence Q, or I have really hard questions about a mortgage, or I just need someone to talk with when I can’t sleep after eating too much ice cream. So, I polished off my beer and maybe another few and headed home to plan another Brave beatdown.
Pulling into The Gibson the next morning there was a lone Wild Turkey. He yelled some unnecessary profanities at YHC that I highly enjoyed. We were getting ready to run off into the sunrise holding hands, of course socially distant holding hands to please Lord Cooper, when Jazz Hands and Soft Pretzel rolled in to ruin our fun. Some required jokes about 3 guys in red shirts and one in black not getting the memo were delivered. Some better ones about looking like a lead singer with a backup band followed. Soft Pretzel showed us later that black shirts are better than red by making us eat his dust for the entirety of the workout.
YHC delivered a pretty solid disclaimer (definitely getting better at those) and we skipped the stretching YHC had planned because it was cold, and the wind was brisk.
A run to the entrance of launch – approximately .04 miles
‘Til next time!
10 Brave PAX showed up for 10 merkins, a whole lot of times.
Run to Legacy Apartments for a warmup. I stole Swift’s active stretching warmup, but it’s been a while since I’ve posted Swift so I had to ask for some help to remember what was what.
Run to Stonecrest, doing 10x merkins at each intersection. Alternate regular, diamond, wide armed. I wanted to turn at Elm but Soft Pretzel and Sweetwater left the rest of us in the dust here, so we went past Elm and had to turn around. No worries, just got in a few extra merkins.
Run to Murderhorn, continuing 10x merkins at each intersection.
At Murderhorn I took a moment to make sure everyone know what BLIMPS were, and then we did said BLIMPS at each street light on Murderhorn.
At the top of the Murderhorn, turn in to the circle on the North side. Partner up. Run opposite directions on the circle and every time you see each other do 10x socially distant hand slap merkins (so only regular merkins). Repeato the loop x3.
About 12 minutes left to get back to launch. We take the route through Thornhill. Stop at every intersection for 10x more, you guessed it, merkins.
We make it back to launch with a few minutes for some Mary.
PAX – Happy Meal, Eat More Chicken, Soft Pretzel, Atlas, FNG Periscope, Brexit
YHC hasn’t been posting much since the birth of 2.2 (third boy) and renovating / moving into a house big enough for this larger family. When YHC does post its pretty much only Thursdays at Arsenal, and the occasional Friday at Brave. It’s always good to see The Arsenal regulars, but what’s this? An unknown vehicle pulls up and it’s an FNG. Later named Periscope, we’re told he found us on the website after a co-worker told him to check us out. Great stuff, let’s make this a fun one! Disclaimer given and we’re off.
Mosey around the school, taking the route for the hilly pre-run. This is called foreshadowing. Take a break on the back side of the school for
Continue the hilly pre-run path, just waiting for Atlas to call me out on it. Surprisingly, he either didn’t realize we were going there, or he was busy mumble chattering with the other PAX until we were crossing the road into the neighborhood. Too late! No turning back now, mwahaha!
Lately, I’ve found that the simpler the Wienke the better. If I can recap it in a sentence it’s a good one. Here’s this Q’s sentence – “Do triple nickels on the hilly run until time”. Can’t get much simpler than that.
Turn around and use a little trick I learned at a Thin Mint Brave Q – sprint up the hills, recover down them. This might have been a little aggressive. I forget how serious these hills are… not your average Murderhorn (pat on my own back for a NoE dig #ThursdayAOs). Everyone managed to make it back to ILES in one piece though. PAX then use the wall in front of the school to monkey over and do five merkins on each side, eight walls and forty merkins by the end of it. We’re nearing time now so one more lap around the parking lot and a few minutes of Mary and plank until time.
COT, Announcements, FNG Naming
4 PAX showed at the re-opening of The Arsenal. It’s been a pretty wet and rainy week, so YHC planned a Wienke that would avoid the grass and mud and what I’m sure was a swamp of a practice field. The disclaimer was delivered, this time I remembered the new bits too and we were off at 0530 on the dot.
From launch, take a lap around ILES stopping in the bus parking lot for a warmup.
COT / ANNOUNCEMENTS