Haze damn near bumped YHC from the Q rotation. Retaliation’s a B – with a nasty little treat on tap for FT tomorrow. We’re going to run hard and fast. Don’t say you weren’t warned.
Warmup pace down Woodfox. Left on Rounding Run. Right on Raintree Ln.
Quick COP at gravel lot
Turn on the jets, continuing out Raintree Ln.
Rendezvous at 4-way stop (Raintree Ln/4 Mile Creek)
Mosey down 4-MC to Whitethorn (blinking light)
Suicides up 4MC (AYG on the uphill)
Speedsters lead a round of Mary at the 4-way stop til the 6 gets in
Mosey back down Raintree Ln
Quick COP at gravel lot
Rendezvous at the top of Windbluff** (Mod 2 option)
Mosey down Windbluff til you hit the bottom, AYG up backside, stopping at Shallowood, about face
Mosey back down Windbluff to the bottom, AYG up to Raintree Ln. (Strava segment)
Rendezvous for Indian Mosey back to campus – 2 lines if necessary
Total distance: 6.24 miles with no mods
Haze told me I couldn’t use the #dropcity hashtag in this preblast. So…
*If you need to modify, on leg 2 of the suicide, continue to Raintree Ln instead of stopping at St. Croix
**Mod 2: Instead of running up the back side of Windbluff to Shallowood, turn around at the bottom and head back to Raintree Ln.
9 grown men went trick-or-treating at 0700 in 704-South. Well gents, da boyz are back in town. @Pro, back fresh off a solid 26.2 in chi-town. @HB, back from a solid 26.2 glasses of wine in NorCal. Great to see a solid core of the regulars out there, and the used-to-be regulars in their new absentia routine. Come on back when you’re ready guys.
Tha Thang:
Trick-or-treat COP:
@Pro emptied the treats out of his 2 year old daughter’s pumpkin trick or treat back and filled it with some terrible exercises. We circled up and passed the pumpkin with each guy pulling an exercise;
Burpees, merkins, diamonds, LBCs, wide arms, other horrible stuff on the DZ gravel lot.
Mosey to Brechin hill for some scary 7’s. Jump squats at the bottom, merkins up top, 4 burpees midway on both the up and down trip. Ding-dong-ditch every house on the way down.
@HB took the crew on an indian-mosey across 51 to the neighborhood behind Reafield apartments. We passed a FiA group along Baybrook – looking strong, ladies.
Clockwise lap around Woodleigh Oaks (0.8mi), stopping at each side street (8 total, think “legs of the spider”) for 10 merkins. Indian-mosey to the back side of the Yellow Rose (R.I.P.) for a flyby. The place has been closed a month and looks like it’s been abandoned for years. Thanks @SG for not using the toilet left on the back porch. @Radar, if you need a spot to squat (#1 or #2), take note.
AYG from the Rose back to campus. Circle up on the gravel – Flutter, J-Lo.
Notable stuff:
@KelseyGrammar ran to Gastonia and back before the workout. @Swede looking strong pushing through sleepless nights. @Strawberry might be a licensed garage door guy – @HB’s springs are hangin’ tough #NKOTB. @Pro #MartyMcFly fought through the cobwebs and delivered a nasty dose of pain. The pumpkin king himself, @Glossy, celebrates a birthday today. Hope someone buys him a new pair of copper shorts. @DA still waiting on a response from @linsanity on his hair product. If you dont get a response, ask @SG – dude pulled off his toboggan rocking a fresh swoop. Lots of product (or grease?) on that moptop. @Fletch led the pace, as usual. Almost lost @IH on the YR flyby. Swear I heard some sniffles and sobs as we cruised past. Hard to accept it buddy, but she gone.
We ran 4.7 miles today and banged out 200+ merkins. Pretty stout for a workout not advertised as a running workout. @PH- watch out #FastTwitch
Thanks @IH for the takeout. Thoughts and prayers for you and your crew in Nicaragua on the bridge next week. Make sure that harness is high and tight, kinda like yer shorts.
Twas a damp morning in the nether regions between Metro and Area 51. When YHC got the (reminder) text about being on schedule to Q, all focus went towards steering clear of soggy soil. Hence, we took to the pavement.
After a brief mosey to CoC lot for a loop around the new parking lot, we circled up at the launch point for some COP.
COP
– SSH x25 IC
– Mtn Climbers x15 IC
– Parker Peters x20 IC
– Merkins x20 IC
We partnered up with someone of equal or similar speed and set off at a fast mosey up Carmel, banging a left on Town & Country, waving to @Bushwood as we passed.
We ren-des-vous-ed at the corner of T&C/Valencia. Gotta say, haven’t come across a lot of streets in the QC named after citrus fruits…maybe it’s a Metro thing? Kirk was also keen to point out the smooth, supple asphalt on Valencia vs. the brazen, gravel surface on T&C. A few gents heeded the advice and kept their man-paws soft and velvety on the derkins. Post at #F3DayZero once or twice and you’ll never complain about “rough” pavement.
Link up with yer partner for speed laps around the orange box (Valencia-Sharon View-Granada-T&C). Race the box in opposite directions: Partner 1 turning right for a clockwise loop; other partner turning left for an anti-clockwise loop #nascar. First one back to starting point wins the lap.
Lap 1: partner derkins/OH Press. Loser takes derkins. x15
Lap 2: partner derkin plank. Loser takes derkins. x15
Lap 3: buddy squats. Loser carries. x20, winner x10.
Lap 4: er’body together for a nascar lap
Fast mosey back to the lot for some Mary
-Freddy Merc’s
-Rosalita
-Merkins
-J-Lo
-Burpees OYO x10
Fin.
Ye Olde Moleskinny:
– The box lap was long for a sprint. T&C had some hills, Granada and Valencia were ok. The partner 1’s going clockwise on lap 1 took the sidewalk on the opposite side of Sharon View. Notably, when we switched, the partner 2’s took the inside edge of Sharon View. Whatever you gotta do to win, I guess…
– Heard some moderate grumbling about #F3DMZ not being a running workout. Gotta be honest, the @SemiGloss jaunt through Mountainbrook, pre-BRR logged some miles and was inspiration for going off campus.
– Some questions on Twitter about whether or not we’d be under the dome today went unanswered. Fortnuately, we caught a break and stayed relatively dry.
– There was some debate on the prize/punishment exercises for winning the laps and which ones were actually “easier”. Noted for next time.
– Lots of speedsters out there today. Some LOW 7’s on the pace according to Strava.
– Thanks for the hospitality and opportunity to lead.
– Tclaps to @Skywalker for taking us out and starting our day right. Prayers for safety to one of our brothers who was deployed yesterday.
-speak up in the comments if anyone was left off name-o-rama
A true blue, wrecking crew of 8 posted this morning at Saturday’s toughest workout in Area 51. Today was the day most have circled on their outlook calendars: The Day Zero Challenge (v. 3.0) – BRR Edition.
With a preblast out last night, mere minutes after @DearAbby tweeted out an invitation for a pre-run, the pax read what was in store today. High reps of exercises, and mileage.
The Thang-a-Rang:
100 burpees
1 mile run (3 laps around the track)
100 squats
1 mile run
100 merkins
1 mile run
200 LBCs
1 mile run
100 CDD’s
1 mile run
100 burpees
Ye Olde Moleskinny:
YHC was in recovery mode this morning. Detoxifying from vacation this week. The big board of the DZC dished out the pain today.
Without question, the obvious highlight of the morning occurred minutes before launch. Out of nowhere, a groggy looking guy rolls out from under playground slide. Seeing a few guys loosening up, he asks “You see a couple guys around here this morning? Had an epic night with my boys last night and they left me here to sleep on the playground.” One can only deduce the epic night in Touchstone had this guy on the karaoke mic at the Yellow Rose. We asked him to join. He declined. In response to encouragement that a little sweat would cure his hangover, he declared he “wasn’t hungover and that he had to get back to his boys. They’re going to get it tonight. It’s going to be epic.” With that, he strolled off into the sunrise. Can’t make this stuff up.
@DeepDish had a late night at Ortho Carolina and still made it out. Wishing a speedy recovery you guys’ way, brother.
@Teddy crushed the pace today. Probably heated at @Frasier’s bear poke on the preblast comments last night.
@TheSwede still carrying the baby phone was on call at a moments notice. No calls received. He was crushing it today.
@RedRocks made the right call this morning. A couple minutes late to the prerun, he gained ground on @DearAbby and YHC for the last mile- and potentially earned himself a BRR spot. Dude was putting in work this morning.
@Smash was a grinder this morning. Solid work out there today.
@DearAbby was strong after the prerun and looking ready for the BRR.
@Pro had the boombox in tow. Also gained some serious speed with the marathon training. Nice taper week this week with only 13 miles on deck tomorrow.
Most guys got through the CDDs. @Teddy may have hit round 2 of the burpees.
Thanks to @Pro for taking us out this morning.
Announcements:
BRR less than a month away. Get some.
In total: 5 miles, 200 burpees, 100 squats, 100 merkins, 200 LBCs, 100 CDDs. Can you finish by 0800?
Oh, and if you have an injured foot (there are a few of you out there), drop the running and run through the exercises twice.
@DearAbby hosting a pre-run at 0700.
25 of South Charlotte and South Carolina’s toughest showed up at SCMS this morning ready to grind. In the heir of transparency, YHC posted a preblast yesterday outlining what was on deck. The pax either missed the post or threw caution to the wind and came ready to grind.
The Thang:
Mosey to top of Windbluff (corner of Windbluff/Raintree Ln). This is the center of the tripod.
Leg 1- down Windbluff, up opposite side stopping at yellow 20mph curve sign.
Leg 2- right on Raintree Lane towards 51. Right on Smokerise to the dead end.
Leg 3- cross Raintree Ln back down Rounding Run to the base of Rising Meadow.
At the center of the tripod do 5 HR merkins. At the end of each leg do 10 sumo squats, touching the ground with both hands.
Complete all 3 tripod legs and return to the center. That’s 1. Repeat until 6:05.
Obligatory Indian run 0.7 mi back to campus.
NMM:
Speed was on display today. LOTS of guys out there getting faster. A51 is shaping up to have a strong showing at BRR next month. Not sure the team stats, good representation from Free Range and Flattnin’ the Hills. Radar was noticeably absent. Not sure if he’s in taper mode yet.
Most ended up hitting more than 6 miles this morning. A potential record high of 7.3 miles in 60 minutes by a ski bum may be tough to top. Van Pelt’s Fitbit said we climbed the equivalent of 80 flights of stairs. Not many buildings in town you can replicate that.
No surprise to see the ski bum holding his usual spot out front. Brady put up a strong fight and wasn’t far behind. Beaker, Fletch, TR and Bout Time were pushing the pace as well.
T-claps to our brothers Funhouse and Jekyll from The Fort making the trip north for a dose of the Tuesday’s fastest hour in South Charlotte. Both were crushing the pace today. BOLO for a clowncar to Tega Cay soon.
Lots of other guys out there grinding it out and getting stronger. Huge peloton group had their smokeboots on today.
Glad to see some tanktops out there this morning – Fletch, Runstopper, Soul Glo, I see you. Ironsides had an awesome tank top on but it didn’t make an appearance until the COT. Thanks for supporting the #TanktopTuesday cause.
Prohibition, Mouth, Glass Joe, Jekyll all posted Strava PRs on the wicked incline on Windbluff.
T-claps to TR for keeping the pax up to speed on the latest from the veterinary science of feline gastroenterology.
Thanks to the site Qs in absentia this morning for the opportunity to lead. FT is a great example of a love/hate relationship. Everyone out there today got stronger.
T-claps to Glass Joe for taking us out.
Announcements:
Sign up for F3 Golf.
Come celebrate an hour of misery on #TanktopTuesday at Area 51’s fastest (and hilliest) Tuesday workout: Fast Twitch.
The Thang:
Mosey from campus to top of Windbluff (corner of Windbluff/Raintree Ln). This is the center of the tripod.
Leg 1- down Windbluff, up opposite side stopping at yellow 20mph curve sign.
Let 2- right on Raintree Lane towards 51. Right on Smokerise to the dead end.
Leg 3- cross Raintree Ln back down Rounding Run to the base of Rising Meadow.
At the center of the tripod do 5 HR merkins. At the end of each leg do 10 sumo squats, touching the ground with both hands.
Complete all 3 tripod legs and return to the center. That’s 1. Repeat until 6:05.
See you at 0515. Lace ’em tight.
52 patriots showed to celebrate America’s 239th birthday and put in work under the stars and stripes and the buzz of a drone documenting the whole thing flying above. With 3 shovel flags planted (kinda) firmly in the soft earth of The Rock’s turf, we paused for the National Anthem [Carrie Underwood version not Carl Lewis or Rosanne Barr (audio), we were off. Here’s what went down.
The Thang:
Gummy led the pax, shovel flags flying, around the back side of the church, up the pitch of the North Face to the front lawn of the church for some COP.
COP all IC:
Merkins, Imperial Walkers, SSH
With the shovel flags replanted, the pax split up for a starfish.
At the center: Makhtar N’Diaye x 5
Leg 1: CDD x20
Leg 2: Merkin x20
Leg 3: Jump Squats x20
Leg 4: Lunges
Mosey behind church to rockpile and grab a lifting rock.
15 curls, 15 overhead presses, 15 tricep extensions. AYG ~150 yards around shovel and back. Rinse and repeat x 3.
Mary: Flutter x20 IC, LBC x25 IC, HTH x20 IC, Dolly x 20 IC, Protractor, Hold 6-inches for a BOG 10-count.
Merkinator: x5 IC each – Regular, Wide arm, Diamond, Offset left, Offset right.
Drop the rocks, grab the flags and head to the soccer fields. Count off in 1s & 2s. Teams line up abreast facing one another – line up with a partner. Hand-slap merkins x25.
Plank – on the whistle, AYG to your own goal line, 10 hand-release merkins, AYG back to the flags at midfield. Losing team got 10 burpees. Winning team got 10 merkins. After team 2 threw the Belichick Flag on their distance being “longer” than team 1’s, we swapped sides. Round 2 was close – probably still under review at HQ – yet team 2 took the victory.
Circle up for the Ring of Fire – birthday edition. In celebration of America’s 239th birthday, each pax performed a merkin, counting up by 1. Rotating clockwise around the circle, the rest of the pax held plank until 239 was reached. Prior to starting, YHC announced the lucky pax who got merkin 239 would get a special birthday treat – 50 monkey humpers in the center of the circle. The Mouth was our lucky winner today, although it’s hard to say who was more embarrassed. Fortunately, the drone had run out of steam (how are these things powered?) and was grounded, not filming the event. The rest of the pax knocked out some LBCs until The Mouth was finished.
Line up in two lines for an Indian Run around the church. Man in the front holds the shovel flag. After a little snaking and weaving, we were on track and ended up back at the lot at 7:59:59.
The Red White and Blue Moleskin-
Lots of ‘Murica pride out there being worn by the pax. IH was rocking a stars and stripes bandana – fortunately, this took the attention off his presumably short shorts. Checkpoint had a legit USNA shirt and probably looked the most official of the bunch. Prohibition brought out the gunshow with his South Myrtle beach American Flag tank top. Horsehead and Tootie had the comic book look with Captian America racing jerseys. Several other guys came in various assortments of red, white, and blue, however Beaker, perhaps won the ‘best dressed’ award with his flowy, short, silky, Stars and Stripes running shorts #strong.
The drone Spielberg brought was awesome. The dude was running and flying at the same time throughout the whole workout – it was impressive. The buzzing overhead was a little erie at times and made you hope he charged the batteries the night before. Young Love will have to review the fine print, but I don’t recall injury from a UAV is covered. Can’t wait to see the video. Keep an eye out for this thing on your next Amazon Prime delivery.
Tiger Rag rolled into the lot pumping patriotic tunes. Shortly after the flyover following Carrie’s National Anthem, the TRuckster rolled out in haste – something about a leaky roof at the pool. Hope everything’s alright.
Lots of guys had their 2.0s out today. It was a tough workout and we covered some ground 3+ miles. Hard work everywhere you looked.
We ended the COT with the Lord’s Prayer and the Pledge of Allegiance.
T-claps to everyone that posted today. It was a great way to kick off the holiday. Enjoy the celebrations with your families and stay safe with those South Carolina Fireworks tonight.
Announcements: Save the date for Southern Discomfort – Area 51’s signature CSAUP event – August 1st. Preblast to go out later today.
USNWT watch party tomorrow at Yellow Rose – 7pm. If you hashtag #USA on Twitter, you get a maple leaf with the American flag inside. And some nasty comments about being un-American from some of your “friends.” Today, stick with the American Flag emoji.