Sonny Weaver Jr.: You’re [running The Wiggler]?
Barb Weaver: You’re not?
Run The Wiggler! Corner of Foxcroft and Rothwood – 5:45 am launch. Tell your friends. Rookie pace…
**Draft Day
Tomorrow we’re running back an original called “The Smokey” – name makes more sense with the video. We will be going Nascar style and turning left out of OP to run the mile down to Providence Lane West. For those unfamiliar, this half-mile long road has a slight hill with five side streets.
Route: https://www.strava.com/routes/2985882
Mosey down Providence Lane West and complete the following at each side street: 20 jump squats, 20 merkins, 20 knee ups (A little twenty twen twen). 100 of each per trip.
At Lancer, turn around and run up to Rea (no stops – this is a pure run / AYG up the hills). Then repeat the whole set.
Complete 3 sets #stretchgoal, or at 6:06, run back to OP. First one back leads Mary until all are back.
Total of +/- 5.3 miles with some decent elevation change, 300 jump squats, 300 merkins, and 300 knee ups, if completed.
On its maiden voyage, I believe a few of us hit 2+ complete sets covering +/- 4.8 miles with 200 each of the exercises, so yes, there will be a lot of running and a bunch of exercises. And… it may be raining. SYITG
15 woke up from their slumber to attend another party at The Matrix. Be lucky the Q made it, because he almost fartsacked and what kind of party would it have been without me anyway. I had a plan and wanted everyone to join me in the festivities. Let’s party.
Mosey down to the bottom parking lot and run around in the opposite direction. Circle up, disclaimer given.
SSH x 20
10 Burpees
IW x 20
5 burpees. Pop tart was complaining of burpees, so 5 more. Don’t poke the bear. My party, my rules
Jog around to the rock pile and partner up. Size and speed does not matter. One person into the pool to get a cinder block. Pick up the rest of the pack and over the playground.
P1 V-ups with Cinder block
P2 10 pull-ups
Repeat x 3
P1 Decline Merkins
P2 10 Hanging Knees to elbows
Repeat x 3
Mosey over to the wall with your block
P1 wall sit with block presses
P2 run to end of lot, 5 burpees
Repeat until complete 100 presses cumulative
P1 Block curls x 150 cumulative
P2 Run to end, 5 burpees and back
P1 50 squats with block
P2 Run to end, 5 burpees and back
Jog back to the pool and put blocks back were we got them and back to where the party started. Just enough time for LBC x 25.
Our party started by running the bottom lot backwards. For all the Europeans there, you should have felt right at home on the wrong side of the road. Pop Tarts like to complain if her didn’t plan the party, He’s lucky to have received an invite. We were glad he showed, but sure the rest of pax were when we had to do additional burpees. The pool was not crowded and was an easy swim to the cinder blocks, but playing with blocks outside the pool sucks and doesn’t look good on paper either.
Thanks everyone for coming to my party, I hope you enjoyed it as much as I did.
And thanks for allowing me to lead you through the gloom.
10 pax (including at least one runner and a hate-hate) posted to test the moisture wicking ability of a sublime crumb-rubber prescription athletic turf field. But, enough about the lack of environmental concerns, let’s get to what she said.
The Thang
COP – well, there really wasn’t any warmup, per se, just a lap around the parking lot and a suitcase carry of our bells to the afore mentioned field. (have I mentioned how nice it is?)
(brief disclaimer – at least one new to KBs)
Turkish Snatches
Mosey to the playground
Playing on a Ladder
Mary
Done
COT
Announcements
Dry Naked Moleskine:
Fun group today, with ample mumble chatter and ISI going on. Good mix of familiar and new faces (to me), even a cross-training runner (Hairball).
About 8 months ago, YHC introduced the Foxhole pax to Turkish Snatches, so in the name of variety and efficiency, it seemed like a good idea for their return.
T-claps to Voodoo & Loogie for their help in providing guidance with form on the TGUs and throughout. Good form is more important than the weight we use or the reps we “complete”. #ISI
The Ladder circuit allowed us to work on several items: pullups and presses, primarily, as well as cleans and squats.
During Mary, it was noted how smooth the asphalt is at Foxhole. “Great for monthly hairburners” was the reply. “Let me know when that is, and I’ll be sure to miss ’em” was the counter-reply.
Other notable commentary included:
Also noted, after tromping around in the mud on the way to the completely dry field and in the playground mulch, the shoe wash in the parking lot was a nice touch. #itsthelittlethings (TWSS?)
(how’d that crumb-rubber get in my pockets?)
Thanks for the opportunity to lead today.
(I’ll start working now on something other than TGUs for my next Q at Foxhole.)
Aye.
Pre-Warm Up:
Warm Up:
First Stop; Track:
4 Rounds:
1 Round:
Cardio Stations:
7 Stations to include: Rock for Squat Presses, Ab Wheel, Jump Rope, Dumb Bells for Shoulders, Wrist Curls, Bars for Perfect Merkins, and Weight Bands for Bi-Cep Curls
AB Burn Time:
Swift will launch at 0515 on Tuesday from the Vine American Kitchen in Ballantyne. Come at 0500 for some early easy warm-up. 2 weeks to go until 1 Mile Time Trial on 5/17 at Community House Middle School.
The THANG:
The PAX gathered around the shovel flags at 0615 on Saturday at Weddington HS. The FNG was disclaimed and 10 PAX set off into the gloom for an opening COP.
The THANG:
The MOLESKIN:
Thank you for following YHC today, thank you for Ice9 and Snowflake for the opportunity to lead, thank you for Union Co Schools for a great campus to use as our playground, and as Snowflake said on the takeout – thanks be to God for the ability to get out and exercise. May we be as diligent and has as much effort in other areas of our lives.
Until next time (Thursday),
Bratwurst
Announcements:
We started off with a mosey down McKee to the firehouse for our warm up:
20 SSH
20 IW
10 Merkins
Continue down McKee to the Promenade. On the way stop at every side entrance for 20 merkins. 100 total. Continue through office park and cross over Providence down to the fountain in the Promenade.
Then we started our Super Sets as I called count. Everyone grab a bench. (idea stolen from Champagne)
First Set:
10 Jump ups
10 derkins – slow steady form
10 dips – slow and steady
Rinse and repeat for 3 total rounds
Run a lap around median.
Second Set:
10 Split squats each leg
10 crucible merkins
10 skull crushers using the bench
Rinse and repeat for 3 total rounds
Run a lap around the median
Third Set:
10 box pistols each leg
10 regular merkins
10 diamond merkins
Rinse and repeat for 3 total rounds
Head back over Providence and mosey back to firehouse. On the way back stop at each side intersection for 20 LBCs. Plank once at the firehouse. Mosey back to launch point for some mary called out by the Pax.
COM:
Flutter (lobsta roll)
Dolly (ocho cinco)
Run a lap to reach 3.0 miles.
One more round of mary.
10 x Can Opener on each leg.
Moleskin: I wasn’t sure how long it would take to get down to the Promenade and back so I didn’t run a short loop before we headed off. I should have done so because the usual suspects of OT and Floorslapper decided to make a fashionably late appearance. But in my defense I did tweet that we were heading off campus and the two Pax don’t read so good or use Twitter. Now I know. I always enjoy heading off campus and wanted to get some miles in since I was on the IR for a week with a bad back. I certainly over did it as I was gassed on the way back from the Promenade. We turned the corner once we got back and saw our long lost brothers. I was worried the new guy Lobsta Roll was going to be hurting, so we had to keep a close eye on him. I ran from behind to monitor his progress. I’m certainly sore today so mission accomplished.
8 pax set off for YHC’s Site VQ, strategically chosen to correspond to the mud run and therefore limit the pax in attendance to a manageable number. YHC wasn’t sure how much I could bring but figured if I gave it all I had that would have to suffice. There isn’t much point in droning on with some pre-amble so here it is:
The Thang:
1 mile warm up to the bull ring, run the usual Swift route so as not to get lost.
Circle up:
SSH x 25
IW x 25
Prying squat & hold x 5
LSS x 20
Disclaimer (oops forgot but it was a group of vets)
Approx 1 mile to the well manicured soccer field (you know you’re in Ballantyne when the local soccer pitch also has its own heli-pad, fancy!)
Partner up with someone like speed
Partner 1 runs to the sideline and back while partner 2 runs to the sideline and back
First one back does 20 CDDs, second one back 20 merkins
Repeato
Same thing except Squats & LBC (also 20), then repeato that
Then Partner anchor & sled, 1 x each to the sideline
Partner over/unders x 10 (this one always seems to get the heart rate going)
Over to the picnic tables
Partner curls x 2 each (partner provides resistance)
Partner 1 does dips while partner 2 runs to the sideline and back, flapjack x 3
Middle of the soccer pitch for Mary
Flutters x 20
Dolly x 20
Sid-The-Kid 10 each way oyo
pax favourite – Deep Dish Q’s Cumberland County VIaduct x 15 each way
Time to head back to the cars
Turns out the pax are faster than I thought and at Honey Bee’s strong suggestion an audible was called to pull over at the pull up bar
Partner AMRAP + 2 x 2 on the pull ups
Then head back to AO HQ for COT
NMM:
Definitely nervous on the Q today, had a great crew, some still recovering from some pretty monumental accomplishments: Out Cold and Honey Bee on the Big Sur marathon (which sounded awesome in a painful sort of way), Haggis with his 50 mile Leatherwood race last Sat, it’s examples like the ones you guys set that help to push the rest of us! YHC was partnered with Haggis which isn’t exactly a similar speed but Haggis thankfully let me win a few using his race as an excuse (thanks!). There were rumours of a possible Wingman spillage issue but you’d have had to be there to confirm or not, he sure did push through the pain though! Bebo was looking strong, especially on the run parts, way to hang in there! Deep Dish, thanks for the CCV, a weakness of YHC which makes it hard to Q so thanks for the push and lead on those. Always an honour to lead any pax in F3 anywhere, but this group has become especially important to me, thanks for having me as an honourary SOB.
Announcements amounted to a comment that Mud Run signups had ended….
Coffeeteria ensued following a takeout by YHC (at least I think I did it, honestly can’t remember)