(Posted by PopTart on behalf of Back Office)
From the best of my recollection:
Warm-up lap around MRE
CoP, IC:
SSH @ 25
IW @ 25
Merkin @ 20
Mt.Climbers@ 20
Mosey to the east end of MRE for the thang:
Station One. – MRE dumpsters, 50 LBC, 20 Fluttah, 20 Mason Twist (aka Russian Hammers)
Run to NC playground (station two) for 20 burpees, 20 step-ups.
Run to west end playground (station three) for 10 pull-ups and 20 diamond merkins.
Rinse and repeat for 3 laps.
Mosey back over to the LZ for partner called exercise / run lap combo.
Partner one – merkins; partner two runs a lap – flapjack.
Partner one – LBC’s; partner two runs a lap – flapjack.
There was something else but I can’t remember.
Circle up for some Mary:
Da Fluttah
LBC’s
Call it.
We had a sizable group show up at about 5:45 – floor slapper (of course), but he brought with him O’Tannenbaum and Joker.
9 PAX ignored the weather report of the day and posted anyway at #F3Swift to find out what a Fast Finish feels like.
The THANG:
Moleskin:
Announcements:
A baker’s dozen gather up in the misty morning air, two of which had already been on that early am jog to Elizabeth Lane and back. #extracredit The Pax seemed ready to get to work. So, YHC announced disclaimer and we proceeded.
The Thang:
Warm-Up
Good mornings x 20
KB squat-n-hold 30 sec
1 hand alternating swings x 20
SSH x 20
2 hand swing x 20
IW x 20
Merkins x 20
Mt. Climber x 20
Mosey with Bells: Rack’em to end of lot
Plank, then merkins x 15
Mosey to lower lot where there were hidden treasures.
Main event: Hairburner Relays In teams of 3; while one partner does hairburner the other 2 do said exercise (one guy with doubles if he wants); then teams move down the line to use different plates.
Mosey back to lot…No, wait, some sort of Farmer carry chase with 5 burpees. Figure it out, just get back.
Jack Abs with KB: 1 KB Louganis, then 4x KB press with Leg Lifts, up to 7 and 28
Finish with 1 minute of swings
COT
Ye Old Nake Moleskin:
A fine turnout this am, with Arena sliding in on two wheels in the box car. It seems some of the “regulars” may have been a little afraid to get wet.
YHC loves the mumblechatter especially Gummy’s since YHC usually gives it to him at The Rock.
The warm-up seemed right and needed to be done to get the Pax ready for the main event.
If YHC can’t get TR out to Skunk, then I figure I can at least use his toys. Those plates have seen allot of different AOs. It was good to get them back out to Skunk. #crowdpleasers
Probably the best compliment was when Witch Dr. stood up after pushing the plates and groaned. #missionaccomplished. Oh and of course when YHC got pushed by Tackling Dummy saying how much he loved the ‘burners.
There was allot of extra credit going on out there this am, not sure by choice. I think it was because of the poor instructions. My fault and your welcome.
Legs may be a little stiff getting out of bed tomorrow, but post somewhere to work that out.
Fletch was a beast on the Jack Abs and pretty much lead the last couple of sets. Something tells me Dollywood was solid on it too. YHC just couldn’t see him.
Announcements:
Dollywood and the Charlotte Eagles are looking for 8 families to host some players from out of town this summer for 2 months. Please see him and check the weekly email for more info. Great opportunity to serve and have a good dude stay with you over the summer. Perhaps babysit your kids and teach them some mad soccer skills.
14 showed up in a lite rain for what was advertised as a running workout with a handful of merkins. It was a bit of a skeleton crew…not sure if the rain or threat of merkins at FT that kept a few people away. Without naming names, there were a few regulars, such as Hairball, that were absent today. Looking back, I don’t believe there was a disclaimer.
The Thang:
Quick mosey out of the parking lot and up 51 and meeting up at the ARBO in front of that BBQ place that I have literally never seen anyone come in or out of. Whatever.
Start with 10 merkins (insert grumbling from Mr. Brady) and do 10 at each speed bump through the parking lot until getting to Providence Rd. I believe it was 100 total.
Regroup and cross over Providence Rd. This drew instant chatter from the group wondering if FT had ever been to that side of Providence. From there we turned into Hempsted and that is when I heard a few wondering aloud if we were even “allowed” back there.
Mosey about 1/4 mile down Hempsted until coming to the grass median type thing. Directions: Run down and around and back up the median stopping for 5 merkins each time at the top. Rinse and repeat for 7 minutes.
Head back towards Providence stopping for a quick AYG at the first street (down and back) with 10 merkins in between.
Back down Providence to Shallowood for a game of Catch Me if You Can (5 merkins when catching your partner). I declared that from starting to end (C/O Raintree was 1/8 of a mile to which several (ie, Alf and Brady) strongly disagreed. By the time I realized that it was actually 8/10 of a mile, Brady had disappeared into the gloom.
Quick stop at Rounding Run for a set of Suicides.
Indian Run down Rising Meadow and Woodfox.
Finish with 4 sprints the length of the parking lot at the school.
Moleskin:
The goal was to incorporate some new terrain into the workout and I think that was accomplished. There is a lot of area around that we should tap into. I recognize that I went a little bit off the grid with the merkins (I’d guess 200+) but wanted to mix it up. Haze declared at the start that he had skipped “chest day” yesterday at Curves to make sure he was properly rested. Now that’s dedication. Alf and Brady seemed oddly concerned about my miscalculation in the distance of the Indian Run. To the extent, that Alf declared that I clearly had a BA and not a BS. This is ironically true. At one point, I did hear Brady telling a story of how he thought he was about to get roughed up by some “White trash redneck” once at Myrtle Beach. I didn’t catch the end, but I’m sure it is good. See Brady for details. Great to have Geraldo back. Looking strong after a 3-4 month break from FT.
Great work from all today. Thanks for Haze on the solid take out.
Total distance between 5.5 and 5.75 miles.
Announcements:
F3 Dads for the Knights game on 5/14
Maybe more of an observation that an announcement, but Joker might be the fastest guy around. That dude has wheels.
I let Haze beat me….again #welcometoChilis
With wanting to bring some new ideas into the fold at Thrive I decided to check out the workouts on the F3 website. And of course I decided to bring the rain as well!
Before we started 5 men discussed how it always seems to rain every time I am on Q. I think Glass Joe or Hairband made the comment I am better then the weather men and women when predicting when it was going to rain! With this being true they already knew it was only going to be a matter of time until they were lying in some kind of puddle.
There’s Hoodie the ultimate LIFO. Which means only one thing time to go!
Hairband Mile
COP:
SSH IC X 25
Here’s Nomad who had to fight the fartsack to make it out this morning glad he did even though a little late. 10 BOYO
Imperial Walkers IC X 25
The Thang!
Bear Crawl of Fire:
All PAX will bear crawl in a circle until I say stop. Upon stopping we will all stay planked. 1 member of the PAX will start with 10 Merkins and go around the circle until each PAX member completes 10 Merkins.
Once completed everyone on your six
25 LBC’S OYO
Rinse and Repeat X 3
The LBC’S was just so we can take in the wonderful site of rain drops!
Next up on my research was a little something called Dan Taylor’s:
Dan Taylor is a long lost cousin of Jack Webb I found out while reading through some exercises on the F3 website.
Start with 1 Squat and then 4 lunges alternating legs. Continue with the 1:4 ration up to ten.
Once completed 50 LBC’S OYO
Let’s mosey.
Time to make a stop on Route 66:
There are eleven light poles in the parking lot where we were. At each light pole Carolina Dry Docks will be performed. Start with 1 CDD at light pole 1 run to the next light pole and complete 2 CDD and so on ending with light pole 11 with 11 CDD. In all completing 66 CDD!
Hoodie with a 10 Count for us and let’s mosey!
Time to grab some Wall but not any ordinary wall it was time for a Wall of Fire!
While sitting in the people’s chair all the PAX will rotate completing 10 Merkins and 10 LBC’S. X 2
Round three was similar but this time if you weren’t completing the called exercise you were completing air presses while sitting in the people’s chair!
Let’s mosey
Partner up
This was completely put in just because again a Turnpike Q and we will not stay dry.
P1 runs to Carolina Courts and back while P2 starts with LBC’S. Each team needs to complete 250 combined LBC’S!
Glass Joe for some Flutter work while the PAX complete
2&1/2 MOM
Flutter IC X 20
Dolly IC X 20
Freddy Mercury IC X 20!
Done
It has been a while since I have been out to Thrive because of my work schedule but it was great to be back out there and I should have a schedule change to ensure I am at Thrive more frequently and start making it out to more workouts during the week as well.
Always a great time out in the rain as we discussed throughout the workout.
A lot of Forrest Gump quotes being thrown out while on the wall.
Glass Joe apparently while completing LBC’S sounds like an ultrasound thanks to Nomad for that one!
Always an Honor leading in the gloom!
Comment below if I missed anything a lot of mummblechatter this morning so not sure if I covered it all!
Well, the late night plan got thrown out when it was just One Eye and myself. Barely raining at launch, and really didn’t rain much at all. So for all you hydrophobic fartsackers out there, you missed a fairly humid but otherwise great morning to get after it.
We ran the HT mile (+/- 6:40 pace) then, not knowing when the heavy stuff was going to come, we headed for the overhang by the school nearest the cars.
10 merkins, 20 dips, 30 squats, 40 LBCs x2, then run a lap around the school.
I think we got in 4 sets & 3 laps around the school before running the final mile (slower pace). Totals to 80 merkins, 160 dips, 240 squats, and 320 LBCs plus 3.2 miles per Strava.
Honestly, that’s better than I thought it would be considering neither of us really pushed it today. Lot of 2nd F – kids, schools, non-medical back advice, effects of online shopping on retail real estate market, teens lack of brand preference, etc. Just your normal stuff.
One Eye loved the idea, so next week, I’m bringing back the Dizzy Bat.
Sundancer – waterproof speaker is in the new car. Bring the tunes. It’s about to get Bat Guano crazy.
If you’re looking around at a bunch of ugly mugs on a Monday morning wondering who the Q is, and they’re all staring at you with puppy dog eyes… you might be the Q. Once my role was clearly established by the crew, and my mind was clearly blank, it was time for what else? a run.
The Thang:
Run around the school long enough for the Q to develop a virtual weinke
Circle up in back lot for COP
Mosey over to blocks; one block per team of 3
Grinders: (2 cycles each, out to mid lightpost and back)
AYG back to lot
Mosey to track, lap warmup
Races: 3 heats. Each team has one runner in each heat running sprint lap around track. Winning team does dollies, while losing teams do 10 burpees oyo (each)
Mosey to wall. Wall sit; 50 arm raises; 20 derkins oyo; wall sit; leg raises.
Mosey to cones; 10 merkins; AYG back to lot
Brief Mary: 25 FMs, 25 dollies
Mileage: 2.2
Moleskine:
Announcements:
Open Q spots – contact Pop Tart or Squid if interested (or just show up at 5:29)
7 men started their Saturday off right with some miles at The Rock. Here’s what we did.
Warm up on the smooth pavement
– SSH
– IW
– Merkins
– Low, slow squats
Islands in the Stream
– Suicide runs to each island and back, 2 merkins to start, +2 merkins for each island
– I think 12 islands in all
Rocks and Run
– Pick up a rock, do some lifting, run a lap
– Overhead press x10
– Goodmornings x10
– Squats x10
Run to Park, lunge walk along the way
Circuit work on playground
– 10 donkey kicks on swings
– 10 jump ups on bench
– 10 pullups
– Lap around parking lot
– Rinse, repeat
Dog Park Hill
– Start at bottom, run up and down, alternate 10 jump squats and 10 LBCs at each light pole
Run back to church, squats and plank along the way
Grass Field
– Various running activities across field, run around parking lot until watch reads 4 miles
When I pulled up, I thought I was in for a solo crowd as no one had showed by 7:02 am. However, a lap over to the backdoor of the church found 6 others already going with Hopper in the lead. Not gonna lie, I was headed home if no one showed. But thankfully we had a good crew and covered some ground. My goal was to work the legs, mission accomplished. Good work staying together across somoe distance. Always an honor to lead.
— Harley
“If you can dodge a car you can dodge a ball”, said everyone today as we ventured forth into Raintree to do some fun hill work. But first a message from our COP sponsors.
In Cadence
SSH x 20
IW x 20
Low Slow Squat x 20
Mtn climber x 20
All the LIFO’s acquired, we head out to Rounding Run by way of Woodfox. Frogger round 1(stay to the left) Arriving at our AO YHC hits everyone with the 3 man BOMB. Partner up in threes starting at the bottom of Rounding Run halfpipe. Exercises are conducted at the tops of the natural halfpipe. 100 Merkins atop the Raintree Ln side with 100 CCD’s on the Rising Meadow side, 200 Lunges/Monkey Humpers, 300 Dollies/Freddie Mercury. Partners 1 and 2 run towards Raintree Ln, 3 goes towards Rising Meadow. Partner 2 leaves 1 at top and runs to 3 to relieve him. Rinse and repeat until all work is done. Frogger Round 2 (head on a swivel)
Plank at the bottom of the pipe till we get the 6.
Everyone done we head back to the start. Stop at woodfox to wait on the 6. Frogger round 3 (perfect storm at the three way) Everyone back safe to SCMS and lookie here, we got 1 minute left. Burpees AMRAP.
Moleskin:
YHC has been waiting to do a workout on this natural disaster for a while. I think some F3 all-stars forgot how to count lunges. (both legs = 1 rep) #speedsters Today was not moderate. Awesome work PAX. We also indoctrinated two new members. Cheerwine came out as a lone wolf. No EH needed. That’s what I like to see. Bo peep was led astray by Insomniac. Nice work. Kotters to Damn Gina after waking from a warm winters nap. Looking forward to seeing you in the gloom more this spring. T-Claps for Sledge, son of Hammer. He’s 12 and probably has to go to school before anyone goes to work. So what’s your excuse for not making it out this morning? ISI
Announcements:
Mudrun is just around the corner. 4/30. Plenty of room on some teams. Check out the weekly newsletter to learn more.
Udder out