11 PAX assembled for a double dose of pain Peak 51 style as administered by Sensei and his evil henchman Slim Fast. It went a little something like this.
Sensei’s dose:
Take a lap around the parking lot. Circle up for COP:
SSH x 20
5 Merkins OYO
IW x 20
5 Burpees OYO
LSS x 20
5 Merkins OYO
Peter Parkers x 15
5 Burpees OYO
Parker Peters x 15
5 Merkins OYO
Hammie stretch left, right, middle
It was during COP that the PAX were wondering if we had been somehow transported to downtown NYC with all the sirens, train, and other big city noises in quaint downtown Matthews. We were also joined by a couple of late comers who appeared after SSH. Nice of you fellas to join us.
Mosey to benches by school for circuit work
Rd 1: 10 Merkins/15 Dips/20 Step Ups
Rd 2: 10 Inclined Merkins/15 Dips/20 Step Ups
Rd 3: 10 Decline Merkins/15 Dips/20 Step Ups
Mosey to playground for more circuit work
Rd 1: 5 Pull Ups/10 Squats/15 LBCs
Rd 2: 5 Pull Ups/10 Squats/15 Sit Ups
Rd 3: 5 Pull Ups/10 Squats/15 LBCs
Time for Slim Fast’s dose – mosey back to church parking lot:
Line up on white lines, one pax/line in plank position. We called this “Walking The Plank”…
Rd 1: Do a merkin, then plank walk to next line to the left, do a merkin, plank walk to next line, etc… 6 lines to the left, the 6 lines back to the right.
Rd 2: Same concept, but instead of merkins, do CDD… 6 lines to the left, then 6 lines to the right.
Next pain dose… suicide!
Rd 1: 3-line suicide and sprint to end, rinse and repeat coming back.
Rd 2: 3-line suicide and lunge walk to the end
Circle up for mary and stretching:
LBC x 20
Dolly x 15
Moleskine:
Great job out there this morning! Thanks to Sensei for a last-minute Co-Q replacement … painful as always!
We’re very thankful to Mall Cop and Geraldo for taking time out of their busy morning schedules to join us! Insomniac beat you guys, for crying out loud!! I hope that shames you sufficiently!!
Great to have Happy join us! Strong stuff out there… you are welcome back anytime!
Also great to see Sparkle City back out after some vacation time!
Swiss Miss, Kilowatt, Stay Puft and Tawney… strong as always!
Stay Puft took us out in prayer… thanks, bro!
Announcements:
1. Kilowatt will be driving for the Mercury’s Minions at BRR… THANKS!! (and condolences… )
2. Sign-up for Mud Run in October
Well… a little better than the past month, but not as cool as I expected. However, that didn’t stop 11 PAX from coming to sample a Mountain Goat experience at South Charlotte Middle School.
Here’s the Thang:
1. Warm-up mile down Strawberry and back. Head to track for stretching.
2. Run the following intervals:
400m at 2-3 mi pace, followed by 90-sec recovery
300m at 2-3 mi pace, followed by 90-sec recovery
200m at 2-3 mi pace, followed by 90-sec recovery
100m at 2-3 mi pace, followed by 90-sec recovery, then we reverse —
100m at 2-3 mi pace, followed by 90-sec recovery
200m at 2-3 mi pace… etc. back to 400m followed by 90-sec recovery.
Once the lead lap completed the 400m, we regrouped for an audible. Most finished the second 300m.
To keep us together, we proceeded to run the following:
1. 400m recovery pace
2. 400m 2-3mi pace/200m recovery/collect the 6
3. 300m 2-3mi pace/200m recovery/collect the 6
4. 200m 2-3mi pace/200m recovery/collect the 6
5. 100m 2-3mi pace/400m recovery and cool-down
End with stretching. Final miles between 4.5 to 5.25. Excellent job!
Moleskine:
While the plan seemed to work on paper, in execution, YHC didn’t do a good job of keeping us together, which is an important objective of Mountain Goat. So after the first ladder, we needed to adjust. Thanks to everyone for being flexible to adjust the plan!
Welcome to Gooney for his inaugural MG. You did awesome! I hope to see you coming back out! Also, welcome to Turkey Leg and Mr. Brady for their inaugural MG. They were both in the lead lap as would be expected, but also helped to keep the PAX together on the recovery segments.
Baracus was there for his 2nd MG… looking strong… and welcome to Mercury’s Minions!
Great to see Stumphugger out! I know you have been rehabbing from some injuries, so honored to have you join us! Looking great!
High Tide, Strange Brew, The Mouth, Geraldo and Booyah… thanks for being the veterans! Geraldo didn’t know what to do without a ruck, but seemed to survive. The Mouth was… ’nuff said!
Safe weekend for everyone at F3 Dad’s Camp! It is going to be a great weekend!
SITE-Q NOTE FROM SLIM FAST: Tawny sent me his Back Blast late Friday, and I epicly failed to get it posted until Sunday PM. Please forgive!! Excellent Q from Tawny for his first solo mission!
As recapped by Tawny:
It was an honor this morning to Q my first full workout! Up until this point I’ve only co-Q’d. The humidity was at a ripe 94%, so thanks for everyone bearing the vaseline morning air.
The Thang:
Stretch
Mosey to side parking lot Merkins x 10
SSH x 10
Merkins x 8
Imperial Walker x 10
Merkins x 6
Mt. Climbers x 10
Merkins x 4
Low Slow Squat x 10
Merkins x 2
Suicides (partner up and each team grab a rock)
One partner run while other does called exercise
Round 1 – Arm Curls
Round 2 – Shoulder Raises
Round 3 – Tricep Raises
Round 4 – Low Slow Squat
Mosey to back parking lot.
Starfish (OYY)
Run to corners, and after each called exercise return to the middle
Middle: 10 Squats
1st Corner: 15 Merkins
2nd Corner: 15 Lunges
3rd Corner: 15 Imperial Walkers
4th Corner: 15 Jump Squats
Rinse and Repeat (increase middle exercise to 15 squats)
Mosey to wall:
3 minutes on the wall (legs were burning!)
Rest for 20 seconds
1 minute while doing arm raises
Mary:
LBC x 10 Protractor
Thanks to all who came out in the sweltering heat!
Great sendoff from Insomniac!
Fellas,
8 came out to see if Slim Fast would keep his promise. He did!! Here is how it went:
1. Warm-up mile + stretching
2. 4×400 Intervals with 400 recovery after each interval
3. Cool down 1/2 mile + stretching
3.5 mi total!
Moleskine:
This is a situation we will be faced with for Mountain Goat… And that is having some sort of “event” on the weekend. With Southern Discomfort looming on Saturday morning, we wanted to get some miles in but not kill ourselves ahead of the #CSAUP.
I think we did that. The cool thing about this very simple routine is that when you look back, guys ran 1-mile at a pretty elevated pace! That is going to continue to prepare us well for a timed mile, which will be coming up soon!
Great to have High Tide back with us. I can’t remember if this is Hopper’s first time, but always strong! He and I have run so many miles together recently, I’ve lost track of when and where.
Freedom, Stay Puft, Booyah The Mouth, and Huggy Bear… All regulars… All strong!! You guys are great!
We were joined by some Spearhead Ruffians for COT led by Dora and MTN Goat alumnus emeritus Geraldo.
Keep coming out guys! I’m seeing progress every time we run!
Wednesdays might be made for certain dromedaries… but Fridays are definitely for Goats!! 10 goats showed up today to deplete their 02 levels while increasing their overall running mechanics.
At 0510, it looked like it would be just Strange Brew and Slim Fast. Next came Huggy Bear, and then by 0515, we were up to 8. We moseyed to the track, started stretching, and running our warm-up segment where we were joined by Spackler and The Mouth, so 10 total took on the following challenge:
1. Stretching, followed by 1-mile warm-up
2. Main Event:
4 min running at Interval Pace / 3 min recovery
3 min running/2 min recovery (x2)
2 min running/1 min recovery (x3)
1 min running/1 min recovery (x2)
3. 2 laps Cool Down, followed by stretching… DONE! 4.5-5 miles covered!
Moleskine:
Excellent job out there this morning! The curriculum was short and simple, but man was it tough! Combined with very high humidity, and a BRR-esque “gloom”, the elements alone were daunting! We ran 18-minutes at a high pace… you guys should feel GREAT about that!
Freedom and Pele keep bringing it week in/week out… and Kilowatt is quickly becoming a regular!!
Stay Puft, Strange Brew and Huggy Bear were all equally solid and steady through the intervals. Stay Puft earned a “Mountain Goat Moleskine Moment” when he took off in a head of steam for what he thought was the last minute interval… when we informed him of one more remaining, he wisely saved a little extra in the tank! YHC knows he had plenty!
Simba continues to develop into a strong runner, and The Mouth didn’t disappoint on several levels, as usual! A hearty welcome to Spackler for his Mountain Goat debut! All three were sharing the lead on several of the laps, and Spackler took a commanding lead on the final cool down lap… then completed the extra 1/4 mile he had missed at the beginning… that’s dedication, folks!
All joking aside, Strange Brew and I both continue to be impressed at the guys that are making this a regular weekly workout! I want to keep encouraging you guys… you’re doing great!! And you guys encourage me every week by being there (group hug…)!
Announcements:
1. Southern Dis-comfort Sat Aug 1. Check your weekly email to get signed-up. 3 running levels available… this group will have no problems at all staying up!
2. Blue Ridge Relay – talk to Turkey Leg if interested in running or driving.
3. Best Wishes to Geraldo and all the PAX participating in the Go Ruck event tonight!
12 PAX including FNG Witch Doctor (Mike Smith) shunned the air-conditioned comforts of home to experinece a sweat-fest at Peak 51. Humidity was high, and so was anticipation! It was noted that Sensei was absent (beach bumming), and then Insomniac was 2-minutes ahead of start time, so YHC knew “Strange Things were Afoot at Peak 51”!!!
After disclaimer, we headed off into the humid gloom for something like this:
We embarked on what YHC terms the “Moving COP”… a circle within many circles… a macrocosm of a microcosms… every man must find his own “circle of pain” and then answer the question… “What are you talking about???” I digress…
Circle of pain consisted of slow jog/mosey with the following stops:
Stretching
SSH x 20
Merkins x 10
IW x 20
Low Slow Squats x 20
CDD x 15
LBC’s x 20
Wide-arm Merkins x 10
Mosey to baseball bleachers and partner-up:
Partner 1 runs “perimeter” (you happy, Insomniac??) of baseball field, while Partner 2 does the following: Dips x20, Step-ups x 20 (10 each leg)
When P1 returns, do 10 partner hand-slap merkins, flap jack, rinse and repeat for 2 complete rounds (40 Dips, 40 Step Ups, 40 Hand-slap Merkins)
Next round rinse and repeat, but P2 does Squats x20, Decline Merkins x10, plus 10 hand-slap merkins when P1 comes back. Flap jack, then rinse and repeat for 2 complete rounds (40 Squats, 20 Derkins, 40 more hand-slap merkins).
Mosey to field behind baseball field:
1. Partner combined wheel barrow 40-yards and back.
2. Lunge walk 40-yards, backwards lunge walk back.
3. Sprint 40-yards, backwards sprint back.
4. Final sprint 40-yards.
Mosey back to parking lot… DONE!! Approx. 1.75 miles
Moleskine:
An honor as always to lead this great group of men! Kilowatt noted that it would be tough going without Sensei, and it was…. but we made it!
Also, Insomniac’s early (aka “on time”) arrival caused us all to pause and wonder what might be afoot… alas it was just sweat!!
Great to have FNG Witch Doctor (Mike Smith) join us! Strong work out there… you are always welcome to join us when you can!
Also great to see Whitesnake back out after a brief hiatus, and good to hear the news on your Mom’s recovery!
Insomniac took us out with a prayer.
Announcements:
1. Southern Discomfort Saturday Aug 1. Check email for distances and logistics, and be sure to sign up so we can gauge hydration stations.
2. Always room/need for BRR runners and drivers. Check email and contact Turkey Leg if interested.
3. Geraldo has ruck event this weekend… good luck from your pals at Peak 51!!
BB posted by Slim Fast on behalf of Sensei:
14 PAX, including 1 FNG ignored the allure of the fartsack and ventured out on this gorgeous morning to Peak51 to see what was in store for them. After the disclaimer was provided, it went a little something like this…
Mosey around the front of FBCM to the side parking lot for COP.
10 Merkins IC
SSH x 20
5 Merkins OYO
IW x 20
4 Merkins OYO
LSS x 20
3 Merkins OYO
Peter Parkers x 10
2 Merkins OYO
Parker Peters x 10
1 Merkin OYO
Repeato in reverse order…
Parker Peters x 10
1 Merkin OYO
Peter Parkers x 10
2 Merkins OYO
LSS x 20
3 Merkins OYO
IW x 20
4 Merkins OYO
SSH x 20
5 Merkins OYO
Stretch Hammies center, right, left. Butterfly stretch
Mosey the rest of the way around the church to the parking lot for Jacob’s Ladder.
Run about 40 yds to one end and do 10 Merkins, Run to other end and do 10 Squats
Repeato decreasing Merkins & Squats by 1 each time until done
Mosey to track for more running.
Run halfway around track and do 10 Carolina Dry Docks
Run rest of way around track and do 10 Lunges each leg
Some PAX did static lunges while others did walking lunges. Q has to be more specific next time around.
Repeato w/ 10 Diamond Merkins & Lunges
Repeato w/ 10 Wide Arm Merkins & Lunges
Mosey back to parking lot for Mary
Before Mary we paid homage to Jack Webb. Jack Webb up to 5 and back down
It was pointed out to the Q that there was a smoother parking lot just around the corner which would have made the Webbs much easier. My apologies as I did not see the smooth, cushioned parking lot when we ran by.
On to Mary
Dolly x 20
Flutter x 20
Freddie Mercury x 20
Quick hammie stretch
Done!!
Moleskine:
This was my 2nd Q and it is truly an honor to lead such great men. Everyone was working hard and seemed sufficiently smoked at the end.
Thanks to Slim Fast, Geraldo and Good Hands for the company on the prerun. All are welcome to join us prior to the workout every week.
Geraldo got extra extra credit by rucking during the workout. Though he’s worn that thing so much it may be surgically attached to him by now. I’m not sure.
Welcome Fixit Felix and we hope to see you back again.
Excellent takeout Freedom.
Announcements:
Brew Ruck this Saturday 7/18
Go Ruck Light next Saturday 7/25
Southern Discomfort Saturday 8/1. 3 levels of fun.
BRR teams still looking for runners/drivers. Contact Turkey Leg for more info.
Please chime in with any additional comments/thoughts.
24 PAX exited the air-conditioned comforts of home for a hot and humid excursion through Death Valley. After converging in the parking lot, recognizing (a.k.a. hawking) our FNG Chris, then fully disclaiming all of the known dangers of an F3 workout, including but not limited to dinosaur attack and being struck by satellite debris, we moseyed to the track for something like this:
YHC was inspired to lead a “moving COP” around the track. 1-mile mixed with stops for the following exercises:
SSH x30
IW x30
Merkins x15
LSS x30
CDD x20
Wide-Arm Merkins x15
LBC x30
Flutters x30
Mosey to concession stand area. Partner up.
Partner 1: Wheel-barrow walk up the steps, then runs to baseball field bleachers and does the following: Dips x20, Suppine Pull-ups x20, Step-ups x20 (10 each leg)
Partner 2: After wheel-barrow assist, runs lap around track.
When Partner 2 returns, meet at bottom of steps, flapjack
Rinse and repeat… Everyone got 2 full rounds in along with some plank-o-rama.
Grab some wall at the concession stand:
Peoples’s Chair x 3 w/50 air presses
BTTW x 2
Done! We covered 2.5 mi.
Moleskine:
Always an honor to lead at Death Valley! Thanks to Semi-Gloss and Stage Coach for the opportunity.
Everyone did a great job pushing themselves today, and pushing their partners. I know it was confusing when YHC called for “circle up”, and there was only room for an oblong/amoeba shaped mess… apologies to the OCD’s in the crowd!
Great to have FNG Stimpy (Chris) join us! Excellent job out there, and hope you will come back and join us!
HAPPY BIRTHDAY PUDDIN’ POP!!!!!
Smokey took us out in prayer… thanks brother!
Announcements:
1. Southern Dis-Comfort Aug 1…. 3 running options available. Be sure to sign up so we can have appropriate water/hydration stations setup.
2. If you are interested in Blue Ridge Relay as a runner or driver, talk to Turkey Leg.
13 PAX ended their week the best way possible…. Gasping for breath and using muscles that for some haven’t been used in several years!!!!
After welcoming the site FNG’s, and having disclaimed, we headed for the track for something like this:
Stretching followed by 1-mile warm-up, then the main event:
Pretty simple… 4 rounds x5 of a 30, 20, 10 workout as follows:
We closed out with stretching. Total of right at 4-miles.
Moleskine
Excellent job out there this morning! Kilowatt said that was the most he’s run in some years… And that was after the warm-up!!! 😀
Seriously, excellent job.
Butter Maker didn’t seem to have too much trouble with the program. Strong, brother! Sta Puff and Tang were usually on his heels, and all 3 were part of the site FNG group. Young Love, Kilowatt and Morningstar were also strong as site FNG’s. I hope all of you will continue to come out!
Steinbrenner, Simba, Huggy Bear, Booyah, Pele and Sensei were strong as usual and represented the veterans. Great to have you guys continue to push hard on Fridays!
Geraldo was the lone sad ruck clown. I don’t know who was breathing more heavy, but glad Geraldo always hangs for some extra minutes to COT with us!
Announcements:
1. Southern Dis-Comfort Aug 1… Look for sign-up link in weekly email.
2. F3 Dads on Saturday 1-3 at Panther’s practice field.
3. Contact Turkey Leg if interested in running or driving at BRR.
The workout title is the quote from Kilowatt after his inaugural Q at Peak 51 this morning! He executed an expertly delivered beatdown that had us ALL breathing heavy most of the morning! Excellent job! Here is the posting from Kilowatt:
16 PAX surfaced @Peak51 to enjoy a beautiful summer morning, 74 degrees, low humidity, and a light breeze. Thank you Lord!
The Thang: Start @5:30am, Matthews Elementary PL
Intro and disclaimer from the 52 year old fat guy Q.
Morning stretch:
Mosey to side PL
Mosey to play ground
Form a straight line to number off (what part of straight do you not understand??)
Thanks to the Team 2 whiners for correcting the Q’s inability to keep track of the laps they had run!
Mosey to ball field
Mosey to bleachers and benches. Great that the PAX exceeded the capacity for space at the bleachers!
10 Step ups per leg
20 Dips Oops, Q forgot this part of the plan when the group had to split up.
Mosey to wall
Mosey back to the starting PL
Cool down stretch
CoT
Moleskin:
Tclaps to Sinsei, and Slimfast for their pre 5k, but we have come to expect such performance from these masters. Tclaps to Geraldo for pre 5k and ruck.
Great to see someone as young as Tang in the group! Can you actually still buy TANG??
Thx to all for enduring the Q’s inability to breathe and count at the same time.
Announcements:
Mountain Goat, moderate running workout, 5:15 Fridays at SCMS.
F3 Dads (+kids) in partnership with NFL Play 60
Southern Discomfort Saturday 8/1, mark your calendars
BRR is only about 9 weeks away.