Anyone looking for a mid-week run? Maybe even a recovery run from Swift or a tempo run. Well, I am. So, please join me at the Dunkin Donuts at Rea/Colony at 5:15am for a 6 mile run. Run easy (like me) or run hard or tempo it or run it backwards. I don’t really care. Run how you see fit.
Afterwards, we shall enjoy a tasty donut (or 2) and a cup of coffee at Dunkin.
This is the route: https://www.strava.com/routes/7470827
Giddy up.
Guys, cough cough cough, I, cough, am not contagious, cough cough cough. Stupid walking pneumonia.
26 brahs ran amok in Mountainbrook. Semi said that DMZ had been easy recently so I had to fix that.
Run to Mountainbrook
-Squats whilst waiting
Mountainbrook Loops
Partner 1 runs down Table Rock; Partner 2 runs down Mill Pond and left on Haverstick; exercises when you meet and back at start
#1: 10 Dumbocrats
–50 LBCs OYO
#2: 25 Derkins
–50 LBCs OYO
#3: 25 WW2 Sit-ups
#4: 10 Handshake Merkins
Haverstick Hill
Wheelbarrow to top (This was piss poor. Only 6 people did them. I blame Spackler.)
10 burpees
Backwards run to top
10 burpees
Partner carry to the top
Back to base.
MS
It’s good to be back at DMZ. Getting injured and then getting sick sucks. But have no fear, I’m back, cough and all. And I was the six. It was a little depressing to look up and watch Sundancer run by me. I almost, ALMOST, quit right there and just walk home. The shame was almost too much.
But I persevered because I couldn’t let this group of 26 down. Semi mentioned to Mermaid that DMZ had gotten kind of easy lately (funny, since one of those Q’s was Mermaid). So, we ran and did some stuff while running. Vintage DMZ. Just like how Hops envisioned it. Well, maybe not since he doesn’t post at DMZ anymore #scared. We haven’t hit the Mountainbrook Loop before and it didn’t disappoint at 0.6 miles long. Just long and hilly enough to be terrible. Plus we got to wake up the neighbors. 3.6 miles and DMZ is back!
I told Semi we wouldn’t run more than 3 miles. Let me tell you, the only way to get Semi to post when he asks a question like that is to just lie. At that point, he’s just looking for an excuse. No way, Semi, not today. You’re welcome #hugs.
Sundancer also hit a milestone. He didn’t puke during the WW2 sit-ups. I know, its weird and I have no idea why he always pukes, but not today! I think he was just excited to not be the six. See, its all in your head, Sundancer.
Swiper talked the entire time, but I have no idea what he said. I was coughing too loudly.
Alf showed up. I don’t know why. Kidding (not really). Good to see you at A51’s finest. Also, good to see Hairball at a bootcamp. He literally couldn’t do a derkin. His arms gave out after 1. On the bright side, he can now blister the pax at any distance over 15 miles.
We actually had a genuine FNG today. It had been so long that I wasn’t sure what to do. He made his way to Charlotte via Louisville and England. Big Man City fan. So, naturally, we named him after Man U’s favorite son, Wayne Rooney. He and Rachel were out front. Actually, everyone was out front of the Q, so everyone gets 1 brownie point.
In all seriousness, I’m thankful to be back, slow and all.
Announcements:
A51 Toy Drive for Operation Sweet Tooth: http://f3nation.com/2016/11/14/men-of-area-51-and-sobindianland-operation-sweet-tooth-toy-and-supply-drive-all-hands-on-deck/
Bring toys to the workouts and the site Q’s will take them.
51 laborers came out to celebrate a day off. Here is what we did:
Circle up for warm-up (it was a large circle)
–SSH x 25IC
–Mountain Climbers x 25IC
–Merkins x 10IC
Count off by 2’s. 1’s with Bushwood and 2’s with Voodoo. Groups swapped after Poptart’s core sesh.
Voodoo’s set:
Select an appropriately-sized kettlebell from the middle and circle up.
10 swings, 1 clean and press per side
15 swings, 2 clean and presses per side
25 swings, 3 clean and presses per side
50 swings, 4 clean and presses per side
Next, do 5 one handed swings, 5 high pulls and 5 snatches, then repeat on the other side.
Do the same exercises with 4 reps, 3 reps, 2 reps and 1 rep.
Next, do 5 reverse lunges per side and 5 goblet squats.
Do the same exercises with 4 reps, 3 reps, 2 reps and 1 rep.
Metal Mary with time remaining:
KB overheads, KB dying cockroaches, Louganis.
Poptart’s Core Sesh:
Circle up.
1 x merkin
1 x LBC
2 x merkin
2x LBC
All the way up to 11 x merkin and 11 x LBC
10 x right can opener
10 x left can opener
40 LBCs OYO
10 V-ups OYO
Bushwood’s set (this varied per group as it was a bit winged)
Run to fountain by Chipotle
–Derkins/Dips (12IC, 10IC, 8IC, 6IC)
Run to lot and do a ladder with the medians
–Merkins (add 5 per median-5, 10, 15, 20)
–Squats (5, 10, 15, 20)
–Monkey Humpers (5, 10, 15, 20)
Run to Target lot
–Burpee ladder with medians (1, 2, 3, 4, 5)
–AYG sprints with squats at end (repeat like 5 or 6 times)
–Bear Crawl one time
Run to other end of lot
–More sprints, more squats, more monkey humpers, burpees
–Whatevers
Skins
Lots of people. Some showed up with rucks, some with kettle bells, but no one showed up with ankle weights like requested in the pre-blast. Some highlights:
Lots of calls for Bushwood’s form:
-Only went down 50% for squats?-Check
-After 20 merkins, it became more of a head bob?-Check
-A little bit of a hip thruster on the dips?-Check
Alf talks faster than he runs.
Monkey Humpers in cadence is weird and a little dirty.
McGee was not pleased with the burpees. But he loves burpees??
Maybe the highlight was Kirk’s 2.0, Mud Puddle, yelling “Go Dad!!” when Kirk and McGee were racing on the final AYG. He won too. Mud Puddle believed in his dad when no one else did.
It was great to see Ninja Turtle, aka Eskimo, at COT. He heads back up to hit the App Trail on Wednesday. Keep him in your prayers.
Everyone was working hard out there and hope the pax enjoyed it as much as Poptart, Voodoo, and myself.
Good luck to all the pax running the BRR. Stay safe and have fun!
Skywalker with the takeout.
Announcements
Kettle Bell clinic at Calvary on 10/8.
Meet at the movie theater at Stonecrest (site of the Maul) at 7am. Poptart, Voodoo, and YHC take the reigns for a full hour. Voodoo wants people to bring kettlebells. Also, if you have any ankle weights, please bring those as well.
See everyone at 7am.
….more on that in a minute…
Run to Carmel Pres
–SSH x 20
–Mountain Climbers x 20
Run to Valencia Terrace and Partner up
–20 Partner Derkins each at every speed bump and stop sign to end of VT (5 stops)
–Flutter x 20
–10 Partner Sit-ups each at same stops back to top of VT
–Dolly x 20
–LBC x 20
–Backwards run up VT hill x 2 #ouch
Run to Mullens Ford
–10 Diamonds at every street light on the left all the way up to Carmel Rd. (10 stops)
–Alternate b/t backwards run and forwards run b/t lights or until Rock falls on top of Hamlet and then only forwards run
–Freddie Mercury x 20
Hustle back to Carmel Park
Moleskin
Rock totally ruined my plan for more backwards by falling on top of Hamlet while he was doing diamonds. Thankfully he didn’t land on Hamlet’s back, which is still a fragile thing.
We had an FNG and he was named “Mr. Shrew” or something like that. Honestly, can’t remember why we named him that. The group really wanted to name him “Snugger” because he went to Rock Hill High School, home of the Trojans. I nixed that since he would have to tell his wife and kids why he was named Snugger. Still a funny name though. Anyways, he went to Clemson and they are currently 0-58 playing the Heels in Chapel Hill. So, I am going to name him “O’fer”. Welcome and when, if ever, you get that win in Chapel Hill, we can talk about a new name.
Back to my cheater saga. So, I get a text from One Eye on Saturday saying he will not be able to Q on Monday. I said “No problem trusty co-site Q, I will take it for you.” He said “Great! Thanks! Give me a date in September”. So, I show up Monday, no One Eye, but thats to be expected. So, later that Monday I am reading some BB’s when I came upon this from Horsey: One Eye was in the pax list!
What the fudge! So he abandoned his co-site Q duties, abandoned his Q duties, and posts at a different site??? I was crushed. Destroyed. Teary eyed. Will probably never recover and I don’t know how One Eye can ever earn my trust anymore #doghouse.
At 5:30am we did what we always do at DMZ. We run into the gloom for 45 minutes and laid it all out there. DMZ has been a fixture in my F3 life for the past 18 months or so and we have had some memorable workouts. Walk with me….
1. Dredd literally broke My Sharona’s foot. Also, we lost an FNG and this is where #DaytonFail originated. One of the best.
2. Running on Ice. Hairball thought it would be a good idea to run up and down a frozen Carmel Rd. 5 times. What I love is that he didn’t audible out of it when we saw it was icy. He just went for it #batflipper #him #drp #nodisclaimer
3. Breaking 4 miles on the Durker. We basically ran to a hill and parked there for 35 minutes. It was epic. Spackler cried, Semi Fartsacked, Egypt glided up the hill, and no one died.
4. TR’s Run DMZ. Solely because it was one of the better Back Blasts and I fartsacked.
5. McGee’s Criminal Life. He took us to Pellyn Wood where horseneck was born and forged through running from the cops and multiple stints in juvi. Or he just didn’t do anything that bad and never got caught and now runs all of MetLife.
6. There are 9 driveways on your right. I still hate Swamp Fox for figuring this out. Also, Ben Franklin came and said no words, which was weird. Swamp and BF did hold hands, which wasn’t weird.
7. Let’s do 20’s. Alf called 20’s and Fraiser finished 10 minutes before everyone. I posted at HHM and got crushed on the Twitterverse.
8. Agony’s Playground. I blocked out this workout. I had to actually carry and lift stuff. Who does that any more? And Why?
9. Moving Day and the best COP ever in the history of F3. For some reason, we helped Rashard #f3quitter move into his new house by running with boxes for a mile. But the best was Steinbrenner’s VQ and his silent straddle hops. He missed Dredd’s How to Count video and it was priceless.
10. Film Fest No Show. I’ve seen people Fartsack their Q, but never seen one leave the country to not Q. T-claps Film.
11. Hop’s almost killed DMZ. Tennis balls???? We maybe hit a mile. I became Site Q and saved it.
12. My VQ. Skywalker didn’t know who I was that day and I don’t know if he knows who I am today.
DMZ is a great AO; well, there is literally nothing at our AO and we always go off campus. But we continue to be push the pax, the pace, and the milage.
Oh, what did we do today? This:
Run to Mountainbrook with 10 merkins at each street light (there is 12 lights). Jacob’s Ladder on Mountainbrook Rd. hill (long and steep). Lots of mary and squats. Partner half-pipe work on Haverstock (10 diamonds at one end and 10 jump squats at other, 5 hand slap merkins at bottom (add 5 hand slap merkins until 20)). Lots of mary and squats. Take it home.
Skins
Hopefully everyone was pushed hard and enjoyed the workout. In what is becoming typical DMZ fashion, we hit 3.9 miles.
I think the humidity was at 143% this morning. Perfect for running hills. No appearance by the originators of DMZ, Hops and Skywalker. I think they went to that core workout.
Swiper and Benefactor owned the front. Hairball went shirtless out front too. Iron Mike took off his shirt after Swiper requested it #notgoingtogothere.
Snowflake with a great takeout.
Sometimes Q’ing is fun but sometimes its a bit difficult. You are excited to Q but at the same time, you know what lies ahead so your excitement is muffled by what you have in store for everyone. This morning was exactly that. After the least enthusiastic “Ok, well Let’s go” in the history of F3, we set off for new territory.
Headed to Sharonview Rd. by way of the neighborhood with stops for 20 merkins and 20 squats.
Right onto Sharonview and Left onto Sutton Springs Rd. Run to the dead end. 20 merkins.
Partner circuit on Delpond Lane:
–1 runs right to end, 20 merkins. 2 runs left to end, 10 burpees.
–5 Hand clap merkins when you meet (add 5 each time you meet until you hit 20)
–Do 2 complete cycles
–Lots O Mary (over/under, flutter, LBCs, Freddy Mercury)
Run back out to Sharonview. Left on Sharonview and Right on to Rock Creek Dr. and stop alllllllll the way at the bottom.
–AYG to top, 5 jump squats
–AYG to top, 15 jump squats
–AYG to top, 25 jump squats
–Backwards run to top
Run back up Sharonview to neighborhood (Flutters while waiting)
–Do 10 diamonds at each turn (4 total) on the way back to Carmel Park
3.7 miles (or 5.95 kilometers)
Mary out the ying yang
Moleskin (Moleskines are not actually made of mole skin, so why are they called Moleskines?)
We have never ventured to Delpond or Rock Creek at DMZ before and it was worth it. The neighborhood off Sutton Springs Delpond is a bit of a hidden gem. Halfpipes, hills, lighted streets, lots of dead ends and cul-de-SACS. Plenty of options to hit it hard (TWSS). Rock Creek is one serious hill. I think its the steepest hill in the DMZ range.
Agony was excited to hit some new turf. He kept complaining “I’ve already been here”, but then quickly shut it when we pulled into Sutton Springs. He also is our integrity police. You go ahead and tell everyone they didn’t run “all” the way to the top on Rock Creek. Thank you for pointing out all of our sins Pastor Man.
Kirk was found stumbling up on Sharonview. He ran in from his house. T-claps. Got in 8.5 miles today according to Strava. He held back most of the workout until the first AYG up Rock Creek and then exploded to the top. Then he died again.
Rock makes some of the weirdest sounds when he does burpees. Kind of sounds like an air brake on a truck. I didn’t really know what to make of it or how to handle it.
Pothole has 2 holes in his shoes where the big toes are. Might want to invest in some new shoes. Or maybe get your abnormally large big toe shaved down a little. Talk to Kirk as he recently discovered some missing funds.
We had an FNG this morning, Derek. He would see us working out on his way to work and thought he would give it a try. I have no idea who would see us at 5:30am and think “that seems like fun and a good idea”, but Derek did. So, he gets the name Stalker. He posted at a tough workout and killed it. He’ll be back. Mostly b/c we bonded over Vanderbilt.
Good to have a fellow Tarheel in the group in Champs. Come back any time. I know it was good to have you b/c Agony’s jealousy of all things Heels was super high this morning.
Takeout by Hops(TM)
Announcements
Ragnar is 10/7-10/8
The Goat in Metro is 6/4(??)
Bonus points to the first person who can identify the band in the title (no googling).
The lure of Hop Cakes brought out the beasts today, drinkers of beer beasts that is. Both Spackler and Semi Gloss were there. It was their first post together since the summer of 2013. After Hairball completed his 14 point turn to get into a parking space (worst parking job ever)…we took off.
COP in Day Care lot with 20 SSH, 20 IW, and 15 Mt. Climbers. AYG to Davie Park for Hop Cakes. At the playground, do 10 derkins, 10 jump-ups, 10 pull-ups, and take a lap around the parking lot. Repeat x 4 for a total of 5 sets. Flutters x 40IC and Russian Twist x 15IC. Play frogger as we crossed Hwy 51 and did 7’s (diamonds and wide arms) on Windswept. Knee-up x 20IC and Flutters x 13IC (stupid car). Mosey back to day care with a stop at the fence for 11’s (dips and derkins). Monkey humpers x 38 in the day care parking lot. LBCs x 15IC. AYG back to start.
NM
Davie Park is a 1/2 mile from the Day Care. Kirk and Swiper took the early lead by bolting through the grass and cutting the corner #veteranmove. Did Kirk bring the case of Hop Cakes for the winner as I proudly marketed on twitter? We will never know as he won race. My guess is he is sitting in his office right now at 2:57pm enjoying his second can of the day. Congrats you earned it. Please take an Uber home.
Semi was my dark horse to win the Hop Cakes but the hoodie really held him back. The hood kind of acted like a sail in the wind. Next time big fella.
Yes, Swiper, I like Flutters. We were going to go for another 40IC but that car killed the plans on Windswept.
Dollywood was flying on the 7’s. He got in an extra set. It offset Spackler only doing 6’s.
Monkey Humpers in the front lot of the day care were a treat. I’m pretty sure I was the only one doing them #awkward. Kirk’s ankle monitor was going off b/c he was within 100 feet of a children’s school.
Semi with the takeout.
8 peeps rolled up to DMZ (yes, I’m including myself and my 132 yard run in). Agony put on 2 coats and 2 pairs of gloves and we were off.
20SSH while waiting on Swiper. Run down Camilla and stop at each driveway on right and the end for 10 merkins each. Flutters x 20IC. Run back up Camilla with same stops with 10 squats each.
Head over to benches at Church at Charlotte for derkins and dips ladder (20/5, 15/10, 10/15, 5/20). Flutters x 30 IC. Run to bottom of lot for triple nickel (10 HR merkins at second light and 20 LBCs at bottom). Repeat for a total of 5 trips. Head back to benches for derkin/dip ladder. Flutters x 25IC. Back to bottom of lot for suicides (10 HR merkins at each light and 20 LBCs every time at bottom). Back to benches for derkin/dip ladder. Flutters X 25IC. AYG back to lot.
Moleskin
For those counting home that’s 150 derkins, 100 merkins, 100 HR merkins, 150 dips, 180 LBCs, 100 Flutters, 100 squats, and 2.7 miles running. Not a bad morning.
Lots of complaining on the derkin/dip ladder. Lots of chatter on what Agony looked like as a lineman at Davidson. He also removed his outer jacket during each derkin/dip ladder.
The form was outstanding today. Top notch. Seriously though, Bout Time’s form is impeccable.
McGee was the scheduled Q but he came down with a case of the Mondays, aka the stomach bug.
Semi has quit F3. It’s a shame. So much potential with that one. #minivancenturionNOT
Announcements
SOFAWIB should be huge tomorrow. Probably 50+ out there.
9 men came out for a WIB workout at The Charge. It was 50* but Steinbrenner complained it felt like 30*. Clearly, he had his game face on and was ready. Simba HC’ed, then said he wouldn’t post in rain, but then showed up in the rain in partial #CombatMode.
The Thing:
Warm-up Mosey 1 lap around the track and circle up on track
-SSH x 17ishIC (no clue b/c not of one of you yahoos were counting)
-IW x 20IC
-Merkins x 10IC
-Slow Squats x 15IC
-Mountain Climbers x 20IC
Circuit
Station 1 at wall on track:
–10 Burpees
–20 Donkey kicks
–30 Flutters
Station 2 at Stadium stairs:
–20 Derkins
–Run up and down all stairs
–20 Dips
Station 3 at Parking Lot loop
–Lunge Walk from start of loop to the end
–20 Squats
–20 LBCs
Run back to track and start over. Repeat as many times as possible
Mary
–Dolly x 25IC
–Flutter x 25IC
Fartleks in COT.
Moleskin
Great to be back at the Charge. The rain, for the most part, held off. Everyone got in 3 full circuits with the leaders at 3.5. We hit 2.4 on the milage with a ton of exercises.
Good to see Doc make it down south for a workout and, hopefully, fully back from IR.
Simba went partial #CombatMode today. The intensity is always raised to a new level when the #CombatMode is reached. Not quite #HighIntensity but you only find that at one place.
#RichardSimmonsSimba refuseniked the SSH. Normally, people would choose do a different exercise instead of the SSH. Maybe a merkin, maybe a IW, maybe even a squat. However, Simba went for a #RichardSimmons and decided to try and touch his toes with the opposite hand. I know what to get him for Christmas next year.
At first glance, I thought Frack had sandals on, but it was just those Vibrams. He also hopped on a conference call mid-workout.
#GrumpySteinbrenner was present and accounted for. He complained he was too cold at the beginning of the workout. He power walked the lunge section. He forgot his gloves in my car this morning. Probably should just call him #OldWomanSteinbrenner.
Baracus doesn’t do burpees because……no reason. Psalm 81:12 depicts this.
Enjoyed it! Thanks for the keys BA.