It has been a while since I Qed a workout. Just been running like most of us.
A proper disclaimer was given and we took off with nine guys in all. Everyone minus Squid and Mario are still recovering from BRR so we did some warm ups first. We did IW x 10, Merkins x 10 and Slow Squats x 10. We ran down to the bottom of Nevis and saw a figure we have not seen at the Brave in some time running towards us. Brat decided to join us just a few minutes late. We held plank and the instructions were given to run to the top of Nevis stopping at the daycare.
Quick plank in the ant hills. Luckily no one is allergic. We headed into the neighborhood stopping at all of the speed bumps on the way doing diamond merkins x 5. We stopped at the top of the hill in the neighborhood for instructions. We were doing a suicide sequence with five stops. We stopped at each one so the pax would know where to go working our way down to the pull ups bars in the neighborhood park. At each stop you did ten merkins. At the bottom of the sequence you did ten pull ups. This took a minute. Mario was eager and ran out of the gate quickly. The more savvy veterans let the adrenaline fade and shortly after the second loop Thin Mint caught him. Thin Mint pulled away after this and was never caught. Everyone else mumbled “good job” as they passed one another. Most dealing with the scares of running mountains a week ago and just being oxygen deprived.
We did some mary at two spots while the six and Soft Pretzel came in. Evidently Pretzel pulled a Wild Turkey and got lost on one of the loops. Luckily it was a cul de sac and he figured out his error minus a little extra running. From the bottom of the hill by the park we planked with instructions to run to the top of the hill but stop at every street light or house that had a light on outside. We did five diamond merkins at each light. Not sure how many we got in but a bunch. Wait on the six with some mary and then proceed back to the AO via down Ben Nevis. We did ten wide arm merkins at each speed bump. Stopping along the way for plank while the chit chatters caught up.
In exactly at 6:15. Everyone got over 5 miles with some managing a little more.
Moleskin: I know my hamstring and calf are still tight so it was good to warm up and stretch it out. I feel we are getting beach body ready in September with all of the upper body stuff. Good to get that in because I know I have neglected that of late. I am always really sore the next day when we do this stuff. Thin Mint and Mario were always pushing and Haggis never really lets you get that far ahead. Everyone else filled in the gaps. Great work and no complaints when some thought I really meant wheelbarrow down Ben Nevis. Just testing your commitment and judgment. You all passed sort of.
Announcements: F3 Golf, Isabella Santos Race, Several relay teams coming together for the Palmetto 200.
Enjoy your day!
25 men showed up in the parking lot for the weekly installment of Swift. At least 10 did the prerun. I apologize who they were but internal satisfaction is more rewarding than external praise right?
An announcement that I was not Brat, nor could anyone be, and the disclaimer was given. A mumbled direction was given and off we went. Comments soon followed that “Brat wouldn’t have done it that way.” They were right. We headed the opposite direction of the prerun through the bull ring until the last building on off of Rushmore and Ballantyne Commons. In the parking lot we did the standard warm up drills: toe inside, outside, straight; heel inside, outside, straight; high knees, butt kickers, B skip and zombies.
Short mosey over to the corner of Rushmore and Ballantyne Commons. The direction was given to run a 5k pace to the top of Ballantyne Meadows Dr. Once there either wait for the six or recover. We ran from the daycare to the intersection of Ballantyne Meadows and Valley Spring. This is where we spent the majority of the morning.
The sum of it all was we did varying lengths up parts or all of Ballantyne Meadows and Valley Spring with recovery going back down. Always at the 5k pace, although this was not always adhered to. Those that did not listen have after school detention doing an hour of monkey humpers and mowing my lawn.
We did a 5k pace down Ballantyne Commons back to Rushmore. From there you had two options. Shorter way or longer way home with the goal to be under 6:15. Most made it by that time.
BRR is not far off and so we will begrudgingly being running more hills over the next four months. It was a nice morning for a run though. The humidity had moved out so it allowed for better conditions.
Moleskin: Everyone was running hard and at times too hard. Honey Bee smoked it going down Ballantyne Commons. Probably sub 5:00 on that stretch. Haggis despite having an ultra on Saturday was out front all morning. Thin Mint even pushed it once or twice despite having the same ultra.
Some newer faces out at Swift this morning with Erector, Boot and Birdcage. Meatloaf and Picasso are becoming regulars. Good to see Ringer back out. He was pushing hard. Chipotle loved/hated every minute of it but never stopped to walk when it was time to run. Great job!
Hairball, Honey Bee and TR were usually within seconds of each other on every segment. Fire Hazard, Bunker, Teddy, Depth Charge, Gumbo, Soft Pretzel off his 10k and Tuck were never more than a few seconds off that group. There was some back and forth between the groups.
It is honestly hard to keep up with 25 guys it is a testament to Brat for building some a strong workout to have guys come from other regions regularly for his workouts. No way I could duplicate something like that with the precision that he does. We are all better runners and men for it.
Highlight/low light was at the end of the down hill spring that Honey Bee won. He tried to show his superiority over the second place finisher TR in a very archaic way. It came within a inch of happening. Awkward.
Thanks boys for following along and mostly playing nice.
Swift needs a Q next week.
12 men showed up for a site Qless DaVinci. Heartbreaker and Strawberry ran in. Nice!
Disclaimer given and off we went.
The thangy thang: Run across the street to a building I help build Charlotte Ear Nose and Throat between my son and myself. Old school/classic warm up: SSH x 10; IW x 10; MC x 10 and two minute elbow plank. This is where we learned the art of distraction or the clinical term displacement. Paper Jam was in particular good at this skill. He was also good at helping other Pax learn how to displace. Some appreciate this more than others. Warm up and therapy skills done.
Mosey across the street to the playground that poses as a playground but is really just interesting art that causes carnage to little people. Instructions were given that we would do the mini Murph. Run .5 miles, 150 squats, 100 merkins, 50 pull ups and run .5 miles. You versus you but we ran back for the six before starting the exercises and at the end of the second run.
Phase two. We moseyed through the parking lot of Blakeney. Every time we hit a stop sign we did five merkins. We made our way over to the stairs by the yoga and noah’s ark store. We did five 180 jump squats at the top of the stairs and five merkins at the bottom five times total. Last round we hopped up the stairs right leg/left leg. Good option for yoga pants for Run Stopper or Tolken when the store opens later today. Always plank or stand around until the six gets there.
Mosey over to the wall behind Old Navy. By the way 40% off most of the store today. Here we did an exercise that may or may not have a name. No one was creative enough to give it a name and I was too lazy to look up the lexicon to see if it has a name. Basically you face the wall in a plank position. You put both hands on the wall and go back to plank going straight into a merkin. Pop up and jump up on the wall standing straight up. We did this ten times.
We stayed up on the wall and did American Hammer x 25. Hop down and mosey back to the parking lot in front of Old Navy stopping at all stop signs for five merkins. Just in case you are in the mood 50% off at Banana Republic. We did four corners after a snide comment by Mighty Mite about UNC class credibility. First round ten merkins at each corner. Six inches to hold until six arrives. Second round five turkish get ups without the weight.
Time was drawing near and so we headed back. Stopping at all stop signs for five merkins and stop lights were worth ten merkins. Timing was perfect for two minutes of plank. There were some rude comments from Paper Jam about my profession but I have to be honest I stopped listening. Classic therapist move. Although I did nod a lot. Done!
Moleskin: It was humid. It took at the time to get out of the car to get a good sweet going. No one brought water so that was a bummer. We did a lot of merkins. Not sure how many but a lot. Holding plank for two minutes is hard. Great work out there today men. Commish there is no way you are bailing on the BRR. Plenty of time to get your mind right. Anyone can run 14 miles total cut into four segments. I encourage everyone to sign up for a relay race Ragnar, BRR, Palmetto, etc. It is the best second F you can get.
Announcements: The usual. May 24th FNG recruiting effort at The Maul. Start working the crowds early and often. We are all at some sporting thing this weekend with the kids. Headlock a guy today.
Enjoy the weekend.
Twenty three fine young and not so young men decided to show up today at Centurion. Even Frehley’s made the trek across the beltway to join us. There was mumbling right away about running when I was rolling out the old muscles. Just good prep work fellas.
A proper disclaimer was given, no FNG announced and no questions. We moseyed over to the parking deck. Circle up and we did elbow plank for two minutes. Proper form was strongly encouraged. The instructions were given for the next exercise. The triple nickel. We split into three groups to avoid congestion. Run to the top and do five diamond merkins. Run to the bottom and do five hand to wall to merkin exercises. Plank when done.
We moseyed across the street to the shopping center starting at the Jack in the Box side. The instructions were to stop at every crosswalk along the shopping center. Should have been seventeen total. We did five merkins at every stop. Mary while the six comes in. Reverse it and do five squats at every crosswalk, Plank while waiting on the six. Last round was stopping and doing five diamond merkins at every establishment that prepares and serves food. Mary while the six comes in.
We moseyed over to Palentine hill. We did five staggered arm merkins. Run over the hill to the other side, modify as needed of course, and do another staggered five arm merkins. Finish with mary while the six returns.
Mosey back to the AO with a minute and a half of elbow plank to finish.
Done!
Moleskin: This is quick. Have to get to work and change the world. We only ran 2.5 miles but we ran hard when we were running. Brillo, Swiper, Check Point and Bout Time were the out front guys. Palentine was sketchy due to it being wet. There are a lot of establishments that prepare food in the shopping center. Thanks to Check Point for keeping us honest about Planet Fitness and their smoothies. I sure only Haze would have known that since he was probably working there instead of with us.
Announcements: Not to late for the Smokey Mtn Relay, just kidding it is too late.
Brolympics tomorrow. 6:00am. Go watch the foolery. The timed mile should be awesome. A couple of fasties coming down from Metro. #Bostonqualifiers
F3 Dad’s campout next Saturday Anne Springs. $5 per person. Great deal and a lot of guys/kids coming.
Have a great day. Find someone to bring out to F3 and show the the fun we have. Attend the second F and third Fs. That is how you start to build stronger relationships.
Not sure how many stayed up and watched the conclusion of the national championship game but I did. I think I got to bed after midnight. Old man Chelms had already said he was not going to be there. After the win it set the theme of the workout.
Proper disclaimer was given with the emphasis on this would be hard since #F3FastTwitch is one of the harder workouts in the region. I did not want to disappoint those that posted.
We did one lap around the parking lot picking up Ironsides who recently had a PR at the Bridge Run. Congrats. Also Wingman and Hairball also had PRs.
We stopped at the intersection of Rounding Run across from the school. The instruction was stop at every intersection and stop sign. At the stop do six merkins to celebrate the sixth championship for UNC. Once at the stop sign and after you have done your merkins plank for the six. We did this in two segments on the way to Raintree Ln. After we hit Raintree Ln we moseyed down to the bottom of Raintree Ln after the clubhouse. Here we did six more merkins and planked until the six came in.
Here fives were called but with a slight twist. Run to the top of Raintree to the four way stop sign. There you do four merkins times six which equaled twenty four. At the bottom we did American Hammers times six. We did this until everything was inverted to doing six merkins at the top and twenty four American Hammers at the bottom. After each segment we stopped and did mary until the six came in so we all left at the same time after each lap.
Once this was completed we moseyed over to Windbluff for a traditional fives. Four monkey humpers at the top and 180 jump squats at the bottom. Hold squat until the six comes in.
Time was drawing near so we set back to the AO. This time run at a good pace and turn around at intersections to collect the six. We did this all the way back to the AO.
Done!
Moleskin: So complete fail on the recording actually recording anything so if i left you off I apologize. My memory for names has never been great.
Alf flew up the last set on Windbluff. I tried to catch him but could not. It said he may feel that later but only he will be able to feel the glory of the victory all day.
There was some whining about hills and other places to run. Weak Jedi mind tricks do not work so well on me.
Thin Mint and Rachel were holding hands most of the morning or that is what it felt like because they were close on every segment. Nice to be pushed. Alf and One Eye were never far behind.
Lots of heavy breathing out there today. That is a good sign. We had just enough recovery before the next set to get in a great interval workout. I had us right below 6.0 miles. Some may have more or less.
The rest of the Pax were strong and this was a nice precursor to what awaits us for the next five months of BRR training. Hopefully you have a team because it officially sold out yesterday. If you are not on a team contact the Q and get hooked up with a team that needs an alternate. You will be needed.
Haze was right I have not been to Fast Twitch since my last Q. I was P200 training. I will be back in the rotation.
Announcements: F3 Dads camping trip April 29th Anne Springs campground.
Check out serve on the Slack.
That is all. Enjoy your day and encourage someone that has not been out in a while to get back out.
All of us stood around looking at each other and asking “is Brat coming?” Evidently Brat had a change of heart on the way to the AO after realizing he had just run thirty something miles in a short amount of time two days ago. Brat is an example of what to do in running and most things in life.
There was a brief discussion of what was on tap as I did not pay close attention. A plan was formed and off we went. Minus the disclaimer. All veterans so they understood what was on tap.
We did a slow mosey to the bull ring via the back way. Of course did some dynamic/Brat inspired stretching of toe taps, B skips and such. After the warm up we set out to perform the described plan in the preblast.
I evidentially did not hear One Niner or there was a translation issue between South Carolina and North Carolina English. I thought he said do five rounds of thirty second jog, twenty second run and ten second sprint followed by two minutes of recovery. I think the intention was just do five rounds. Instead we did twenty five rounds total. I think it worked out well and everyone seemed happy based upon the tip money they left in my jar.
Moleskin: One Niner, Depth Charge, Enron fresh off a half marathon trail race and Tuck were way out front. Everyone else found their pace and settled in. I held the six down keeping a steady nine mile pace. It is not easy to call out the start/stop times like Brat does. One more reason we should all be thankful for his leadership.
There were no other participants from the P200 so I think the twenty five rounds worked out well for the rest of the Pax.
Have a great day!
Fifteenteen “Brave” men gathered in the parking lot of the Vine. A full disclaimer was given with modification as needed. Off we went towards Loch Ness for a warm up jog.
No warm up. Those things are overrated. Instructions were given for three rounds around Loch Ness stopping at four different spots. First station was a burpee to jump up on the wall step down complete another burpee followed by another jump up. That counted at one. We did ten total at this station. Station two was wall plank followed by a merkin at the bottom x 20. Thirty dips at the picnic tables was station three and the last station was ten pull ups on the trail. Doc McStuffins, Thin Mint and Fire Hazard were crushing this part.
Once everyone had completed their circuit and reassembled we headed over to the Lance Synder building. We split up into two teams. One team of eight and one team of seven. We did 50 pound sand bag relays. The first person in line ran with the sand bag. The last person in line led mary until the first person returned. Each line did their own mary so it was like two Row Row Row Your Boats going on at the same time. The winner did twenty merkins the loser did thirty merkins. It wasn’t close. I blame Haggis for running backwards but he always likes a challenge.
We did a short mosey to the side parking lot of the Lance Synder building. We kept our teams and did relay races. The race involved sprinting to the retaining wall, jumping up on the wall, standing up and returning. We went through the line twice with the second team having to go three times in some cases because they were one person short. The line alternated between elbow and regular plank while they waited on their runner to return. Once again the line withe the shorter number won. Twenty merkins for the winner and thirty for the loser. So far the losers are twenty up on the merkins so I would count their wives the winners. Swole.
We returned back to the bags but first we had to find the bags. They were playing a game of hide and go seek from where the Q left them. We did the sandbag relay again and once again my team lost. It was not even close. Thirty merkins for us and twenty for the bad guys.
Collect the bags and return to the wall on Loch Ness for some quick mary. We got in a bear crawl stance and went from putting our hands on the wall to the ground in cadence going up to twenty. Second exercise was putting your feet on the wall and going from the wall to the ground with your feet up to twenty. Mosey back to the AO and plank for two minutes. Done
Moleskin: Thanks to Fire Hazard for the use of the sand bags. I have two but they are not wrapped. Would have gotten messy. The Thin Mint team was unstoppable on the relays. I think our team is better looking but they were faster this morning.
I have not been doing a lot of boot camps lately. P200 training so I was smoked after the second round around Loch Ness. Felt good but hard. Thin Mint, Doc and Fire Hazard had no problems breezing through this.
Lots of discussion about how and where to get things lifted. If you know a guy then spread the word. I think there are some Pax out there secretly in need of some cosmetic surgery. Just saying.
Announcements: They are still collecting money for Debbie’s house. There is a go fund me. Find it on Slack. Need help with HVAC
Merkin/Pull Up challenge starting in March. 100 merkins a day and 10 pull ups a day for the first week. It goes up from there.
The Olympics are coming! April 21st. Community House. See Tuck for details. There will be blood testing so no doping Honey Bee.
F3 Dads 5K challenge 9:00 Saturday bull ring to start training with 2.0.
That is all. Have a great day!
15 men showed on a chilly morning for #F3Stonehenge. Three were out for a prerun and one was going on two hours of sleep after being influenced to stay by a senior pax member. Those things that were done and the places they went will remain nameless. Let’s be honest this would not be real hard to figure out.
Disclaimer was given and the announcement that the qualification for acceptance into the Navy Seal program was the task today. Minus the 500m swim of course. Maybe for another day like when Wild Turkey wants to take us through a creek again at the #F3TheBrave. The rest of the standard is achieve 50 good form merkins and sit ups along with ten pull ups without coming off the bar within two minutes. We broke up into four groups with one group holding ankles for the guys doing sit ups. You got two minutes of rest in between sets. We wrote down all the numbers in case anyone wants to enroll or if we want to do this again in some other format.
After the swole part of the qualification we had the one and a half mile run that had to be completed under 10:30. We ran from the top of the overpass to the bull ring. Twice around the bull ring and that was the distance.
After regrouping we moseyed for the second half of the workout. We made away to the three o’clock section of the bull ring where we split up into groups of two. The instructions was do three lift ups on the retaining wall followed by hair burners to the curb and back. We were trying to get through three rounds. Most groups got through at least two before Paul Blart rolled up on us. I seem to have a knack for getting us in trouble. I really thought we were okay where we were but guess not. Paul was nice and just asked us to not do hair burners where we were.
We gathered all the plates and ran back to the AO. We had about two minutes left with Haggis leading one minute of merkins followed by one minute of the Haggis plank, Done!
Moleskin: Chilly morning out there with the wind. I think everyone felt warm during the swole part of the workout but the run was tough. My toes felt frozen. Many complaints about fingers being numb.
We had a lot of standouts out there this morning. Several guys are seal worth with fitness levels. Merlin (Respect) had everything with ease on most of the swole part and came close on the run. Little Merlin (Nemo) crushed all of it. He is of age unlike the rest of us. Mario is within the age bracket and had the metrics today to qualify but highly unlikely he would pass the background check.
Fahvra, no surprise, was the leader in all categories except the pull up. That title goes to Fire Hazard.
I did not get Torpedo’s merkin count but he qualified on the sit ups. Billy goat had the correct number of sit ups as well. Lex had all of the metrics on the swole part and along with Tolken was leader of bringing up the six.
Speaking of Tolken he had everything needed to qualify and once he gets healed up to run it will be the full package.
If Chedder did not have such long arms he would have qualified. He was just two pull ups shy of having everything he needed. Wild Turkey was just one away on the pull ups during the swole part. Tag along was just two away on the pull ups. It is not a exercise we get to do enough in F3 because the lack of pull up bars we have. It is a great exercise and would be great to figure out a way to incorporate it into every workout. Grip strength is something we all need to work on.
Tiger Rag saved his energy for the run and easily coasted in. Haggis of course crushed all of it with no problem. He will probably go workout today because it was too easy this morning.
| Name | Pull Up | Merkin | Sit Up | 1.5 Mile |
| Tag Along | 8 | 60 | 72 | Yes |
| Nemo | 10 | 55 | 68 | Yes |
| Mario | 10 | 66 | 82 | Yes |
| Fire Hazard | 20 | 70 | 65 | Yes |
| Tiger Rag | Obstain | 40 | 55 | No |
| Wild Turkey | 9 | 68 | 64 | No |
| Fahvra | 15 | 60 | 87 | Yes |
| Torpedo | 1 | 52 | No | |
| Haggis | 20 | 65 | 81 | Yes |
| Merlin | 6 | 63 | 72 | No |
| Tolken | 14 | 70 | 70 | No |
| Chedder | 8 | 50 | 50 | Yes |
| Billy Goat | 1 | 41 | 50 | No |
| Lex Luther | 12 | 51 | 70 | No |
| Frasier | 15 | 70 | 78 | Yes |
Announcements: Savage race 5/12/17. Check news letter.
Enjoy your day.
5:15 came and proper disclaimer was given due to there still being some ice in the area despite what Spackler says.
Caution was advised initially to give the muscles plenty of time to warm up. We did two laps around the parking lot waiting for someone to get out of their car that they never got out of. The insturctions were simple if you know how to follow instructions and if you know what a threshold pace is. There were some stares and “huhs” when asked what everyone’s mile time is. You use your mile time to base everything else off of for proper training. Once this was somewhat clarified we set out on our loop.
The loop consisted of intervals at threshold pace followed by recovery to the six and to the next segment. We ran down Woodfox to Round Run for the first interval at a slower pace. We did some Brat inspired warmups to Rising Meadow. From Rising Meadow/Rounding Run intersection we did our second interval to Raintree Ln. We crossed Raintree and ran down to the bottom of Windbluff for the start of our third interval to Providence Rd.
We did a recovery jog from the top of Rising Meadow/Providence Rd to the bottom of where Providence Rd and Providence Plantation intersect. We started our fourth interval to the top of the intersection of Cambridge Hill Ln (new territory) and Providence Rd. Mosey into Cambridge Hill Ln and run our fifth interval to the end of the street. We did a recovery jog back out of the neighborhood and across Providence Rd. We did our sixth interval along Providence Rd to Raintree Ln. Recover and catch the six to mosey down Raintree Ln to the intersection of Whitehorn for our seventh interval to the intersection of 4 mile creek rd. Recover down Raintree ln to the bottom of hill.
At the bottom of the hill we did our eighth interval to Rounding Run. Catch the six and recover to Rising Meadow. Here we did our ninth interval to the top of Rising Meadow. Catch the six and recover to the intersection of Woodfox and Rounding Run. Last interval to Strawberry Ln. Recover the six and do a four minute cool down lap. Done!
Observations: We need to do a mile run timed again at #F3FastTwitch. If we are a running workout we should know the metrics we are trying to train for. #ithelps. I know we don’t want to get too scientific with it but a lot of the guys that come to Fast Twitch are usually training for something. I know I have gotten faster and more consistent since I have figured out what numbers I should be shooting for when healthy.
I think it can be hard when we are pushing all of the time and trying to get the most out of our morning to believe it is better to run at a recovery pace to more out of your interval pace. We did better as the morning went along of slowing down as a group.
Prohibition was the only smart one in the group and YHC should have been more responsible by bringing a head lamp and reflective vest.
Everyone was pushing it out there. As usual Turkey Leg, Fault Line, Van Pelt and Prohibition were up front.
Icicle lived up to his name by making sure almost every body part was covered. He looked like a ninja.
Retread and Ironsides were working hard the entire time and their intervals remained consistent.
Utah and the young fellas traded back and forth during the intervals.
Rapper’s Delight mistakenly thought the start time was at 5:30am. He was dressed for the beach instead of the winter but he is young. #wisdom
Big props to all of the guys that stayed up to watch the game and posted this morning.
Lastly and sadly Purple Haze had said he was going to show today. I sure he was celebrating the Tigers win.
Announcements: Blue Ridge Relay sign up is live. Learn more about it here. http://blueridgerelay.com/
Joe Davis this afternoon.
15 men gathered, wait I mean 16 no now it is 17 with shocker Floor Slapper coming in hot. The disclaimer was given and the decision to take a road trip to Haze’s house since he did not join us.
We did some merkins, planks and stuff along the way until we got to Haze’s abode. Luckily Spackler was with us so we were not just wondering around the neighborhood calling out for Haze. #Creepy. Haze’s house was dark and no one answered despite two efforts by Spackler. We were going to sing Rudolph the Red Nose Reindeer. Oh well. There was talk of going to Hairball’s house but we continued back to the AO. We did some merkins, CDD and stuff to fill the time on the way back to the field. TR, Haggis, TL and Brat led a breakaway group but were quickly reeled in with a halt. An unannounced pit stop in the woods by Stone Cold caused the rest of the Pax to do some plank, six inches and stuff. Evidentially Stone Cold has a big bladder because this took a while.
Once up to the field we broke up into partners. Partner one went to one end and partner two went to the other end. Once at opposite ends the two ran to the center and did ten partner slap merkins. We did this a total of three times. Mosey up to the drive around Calvary. We ran along the drive stopping at each speed bump (four total) and did five burpees at each stop.
Mosey to North Face. Grab a lifting rock. Watch your step. Flipper took a tumble crossing the rock gap. Carry your rock up North Face, except for the abstainers you know who you are. At the top of North Face you do twenty curls, tricep extensions and over head press. Run back down to North Face the long way. We did this a total of three times.
Mosey across the road to the front of the church. Here we used our rocks at shot puts. You had to broad jump to your rock. We went from the church to the first light on the front lawn. We did this two more times hopping on the right leg and left leg.
We paired up into groups of three. Partner one runs with the lifting rock to partner two and continues the relay until everyone has gone a full rotation. We did this a total of five times total. At least some of us did.
Return your rock. This was a good time. Stone Cold went down twice. High Tide decided to slide down North Face. Brat almost got taken out by a rolling rock and someone committed a foul by rolling their rock into the pond. Once everyone had sorta followed the direction of return your rock to place you got it we went back to the launch point.
From the launch point we did suicides. We ran to three different points stopping each time to do five merkins.
Lastly Haggis lead us in proper form plank.
Done!
Moleskin: This was my first formal boot camp in four months. Was supposed to lead two weeks ago but luckily Buttermaker switched with me. First time I have gotten to post at #F3RockZero. Good to see that the Bloods and Crips can agree to get along for the better good. There did not appear to be too much tension but I bet most of that is off line.
I appreciate the tolerance of a road trip to see a friend. Hopefully Haze will join us again. He did message me to say he and his son were not feeling well. He also said that we woke up and scared his son with all of the banging. Maybe the Christmas Caroling would have lifted their spirits. Not sure how it would have come out with the sound of 17 men singing Rudolph. I guess we will never know unless Haze does not come next week. Just a suggestion for Alf next week.
Lots of great effort and also chit chatting. I enjoyed getting back to boot camps and taking a slight break from all of the running.
Announcements: Joe Davis.
Several convergences. Be on the look out.
Plugging an event I am doing. Charlotte 10 and 4 miler 2/18. Mimosas after the race. The run is on the greenway. https://charlotte10miler.racesonline.com/