Post Season: The Men of October

Post Season: The Men of October

The air was crisp, the ground was wet with dew and a bakers dozen PAX defied the urge to sleep in and got better, stronger, sandier!

The Thang:

After being disclaimed, we took on a brief recon mission to rescue one missing PAX from his “search” then circled up for COP.

  • SSH x 25
  • Squats x 25
  • Merkins x 15
  • Mtn Climbers x 20
Mosey to the Rea Rd. baseball field for 9 Innings of Pain:
  • Bear Crawl – Home to First.       5 Called Exercise
  • Lunge Walk – First to Second.  10 Called Exercise
  • Crab Walk – Second to Third    15 Called Exercise
  • Sprint – Third to home               20 Called Exercise
Called Exercises:
  1. Merkins
  2. LBC’s
  3. Squats
  4. Wide Arm Merkins
  5. Russia Twist / American Hammer
  6. Sister Mary Catherine’s
  7. Seventh Inning Stretch (Run from home base to RF foul pole, around to LF foul pole, return to home base)     Carolina Dry Docks
  8. Dolly’s
  9. Burpees
Mosey to pavilion near soccer fields for 3 rounds of:
  • 10 Dips
  • 10 Derkins
  • 10 Jump ups / Step ups
Moleskine:
YHC has been missing Anvil workouts lately and glad to be back out with the veteran crew that assembled this morning.
Some Observations:
  • Van-Pelt is quite the astronomer. He was naming constellations from the ball field. Stargazer!
  • Almost 1/2 the PAX ran in to or before the workout this morning. Solid!
  • Dear Abby deserves the game ball for 9 Innings of Pain. He was out front all morning. Strong!
  • Mermaid is a walking encyclopedia of everything Burpee. Facts!
  • ISI. AYE!
Thanks for taking us out in prayer, Mermaid!

The Caboose Reincarnated at MadScientist

25 Men got out of the FartSack to take on an F3 Beatdown in the nice cool gloom, now they are ready to face anything that may come their way today. You’re welcome!

Here’s what we did (at least what I can remember)

@DPK Launch
25x SSH
15x IST
15x Windmill

Head down 115 and Right on Greenway
@Watkins
10x Merkins
@Dallas
15x Dips
15x Incline Merkins
10x Dips
10x Durkins

Right on Dallas
@Hillcrest
20x Squats
@Virginia
20 Each Leg Walking Lunges
@Joyce
10 each way – Half Circle Jumps
@Hillcrest
8x Jump Lunges

Right on 21
@RiteAid Lot
8x Curb Merkins R
8x Curb Merkins L

Right on Gilead
@Marguarite
10x MonkeyHumpers
15x LBCs
30 Second Elbow Plank
@Pinewood
10x Mtn Climbers
@Hillcrest
10x Hand Release Merkins

Right into DPK Garage
Wall Set
90 sec peoples chair –
15x Airpress
10x Mtn Climbers on the wall
15x Double Leg Calf Raise – toes In
15x Double Leg Calf Raise – toes out
12x Single Leg Calf Raise – right
12x Single Leg Calf Raise – left

M.A.R.Y.
15x Rosalitas
4 times Homer to Marge

Exactly 2 miles covered today.

Notes from the gloom:
1. So yes, today was the 1st time this OG had the Q at MadScientist. It was to happen ~18 months ago, but between travel and being on IR it just never worked out. Cross that off the “where I want to Q” bucket list.
2. So many men only 5 miles away from my normal AO that I’ve never met. Awesome meeting you all today. I’ll be back.
3. About 3.5 years ago I started HalfLife runs on Wednesdays at @131Main. That eventually moved to its current home @BRP. But, Wednesdays @131 morphed into, a unique at the time workout, a run with pain stations and the MasterQ at the time named it TheCaboose. So today was a throwback to TheCaboose. Not to be confused with Caboose who posted at MS today.
4. Blackbeard thanks for taking us out during COT. Speaking of Blackbeard, he had a little something extra in the tank during our last run back to DPK, no more six for him – Strong!!
5. MonkeyHumpers in front of BurnBootCamp was all your MasterQ’s idea. Your welcome ladies of burn.
6. TyWebb continues to make some of us portly pax look bad with his svelte 2015  look as a result of eating lots of greens and other healthy choices. But dude lay off the Brussel Sprouts the night before you plan to post.
7. Yeah, those calf raises will sneak up and get you!
8. Thanks Mr. Burns for watching our six and for allowing me to lead these fine men. It is always an honor.

AYE!

DriveThru

The Buddy System

Another glorious morning in the gloom as 28 guys came out to play.

Disclaimer promptly given at 5:29, and off we went.  Moseyed down the lot to grab Smoky, Uncle Si, and Floor Slapper, down the sidewalk under the “Home of the Shockers” sign (awesome), and to the futbol pitch for COP:

SSH

IW

LSS

Mtn. Climber

Honeymooner/Up Dog/Cobra (those at Skunk yesterday can thank me)

 

Tha Thing:

Find ya a buddy, nothing matters.

Mosey to far side of the pitch.

Partner 1 runs to other side (width ways) and performs exercise and back, Partner 2 does called exercise until Partner 1 returns

Round 1

P1 – TGUs x5

P2 – wide arm merkins

repeato x 3

Round 2

P1 – CDDs x 15

P2 – jump squats

repeato x 3

Round 3

P1 – diamonds x 10

P2 – LBC

repeato x 3

 

Mosey from pitch up and down sidewalk to bleacher area of baseball diamonds, buddy back up.

Round 1

P1 – run up sidewalk, up stairs along dirt trail behind baseball diamond and back to bleacher area

P2 – alternating step/jump ups and dips (as needed)

flapjack, repeato x 2

Round 2

P1 – run up path, up stairs and around the looped sidewalk and back to bleacher area

P2 – supine pull-ups on railing

flapjack, repeato x 2

Plank er up, get on 6 for a little Mary

Rosalita

Dolly (lower than Rosalita, thanks Skywalker)

 

Mosey back up stairs to the lot, 2 mins left, Skywalker called 10 burpees to finish

done

 

Memories

It was dark this morning, thanks to Stagecoach, Geraldo, Freedom, and probably one or two others for bringing the head lamps.  #boyscouts

Speaking of our fearless co-site Q Stagecoach, he almost took a few tumbles on the field, even with a head lamp.  Nice saves brother.

Skywalker, Busch, and Header were getting after it this morning.  By getting after it, I think their topic of convo was maybe yesterday’s View episode, maybe even General Hospital, not completely sure.

Great having Cottonmouth, Chanel, and Sensei back at DV this morning.  Complemented Sensei on the inspiring video on twitter, awesome stuff; watch it if you haven’t already.

TL and Alf were of course Larry Birdin’ it in my group. #smokeboots

It was dark everywhere and spread out a lot of the time, so sound off if anything was missed.

Great work by everyone, thanks to SC and Gloss for the opportunity to lead at the impenetrable force that is Death Valley.

Busch, thanks for taking us out brother.

Announcements:

Area 51 vs. Metro soccer match – November 7th, 12 noon, Matthews Sportsplex; a couple spots left on the winning Area 51 squad, see Body Bag for details.

PREBLAST: When Harry met Valley – the love story continues.

Come join us at Huntingtowne Farms elementary at 5:30 tomorrow for a Sloppy Q.  What is sloppy Q?  Come find out.  Just off of park road behind Forest Hill church.

Peace on your day,

GOP

Sprinkling of Speed

17 PAX swallowed the #DailyRedPill and took to the wet streets of Ballantyne for a weekly dose of Swift.

The THANG:

  • 0500 – 5 PAX showed up and went for the early option – Strange Brew, OneNiner, Fire Hazard, Ringer, and Bratwurst got in 1.3 miles while most others were still in transit or contemplating whether to continue their drive to the AO while it was raining.
  • 0515 – Grab the cones and head out on the highway, well, at least to the bridge over the Hwy.  Headed on Ballantyne Corporate up Dunreggan Brae and stopped at the beginning of the bridge over 521.  No cars so far.
  • Walk delicately over the bridge on your heels, toes, highknees, B-skip, butt kicks, and stride it out.
  • The previous three weeks have all been workouts focused on the 1 Mile Race Pace (a.k.a. Repetition Pace / R-pace – find yours at http://runsmartproject.com/calculator).  We will continue that this week, so know your pace.
  • Complete 3 rounds of:
    • 200m at R-pace (a.k.a. 1 Mile Race Pace, a.k.a. Repetition Pace – find yours at http://runsmartproject.com/calculator), 200m jog recovery
    • 200m at R-pace, 400m recovery
    • 600m at R-pace, 600m recovery
  • Head towards home, stopping on the way for:
    • 200m at R-pace, 200m recovery
    • Head for Home at R-pace, about 500m
  • COT at 0614

Moleskin:

  • Goal 1 – finish on time this week – check!
  • Goal 2 – finish 4 rounds, we’ll get a B+ on that one, for just about 300m short.
  • Goal 3 – program the watch to keep track of all of the splits.  B-.  Had some trouble getting to the right program at the start, was fairly successful at laying out the cones at 0, 200, 400, and 600m marks, but hit lap button a few too may times while recovering and messed up the intervals.  At least we had the cones to keep us on track!
  • Strange Brew almost turned around in the car as it started pouring on I-485.  Fortunately, he was already 30 minutes into his drive from MECA/NOCO so didn’t want to invest the time in turning around and heading back home.  The rest of us in the lot contemplated staying in our cars, but we’ve had worse.  Let’s do this!
  • Turns out most of the guys getting in extra miles on the PreRun are not training for anything that involves long distance.  OneNiner wants to run a Half at some point, Fire Hazard should just pick out something and go with it and just wants the miles for getting faster, pretty sure Strange Brew is doing something at Thunder Road (after all of his miles at high altitude training camp in Bogota, Columbia), and Ringer is just probably lying in wait trying to capture the Fast5 on Saturday.
  • We thought this was “our” week with Frasier, so Haggis did his best Frasier impression by just blistering every segment.  Save one 600m, he was the lead all morning.
  • Kid Rock, who went sans bandanna today, perhaps it was not rain-proof, didn’t let Haggis go too far once again.  Those 200s are right in his wheelhouse.
  • Great to see the Dirty Old Men out there with almost full representation – Strawberry, Heartbreaker, and Big Tuna were there.  Not sure who the 4th is, but these guys are looking to move up the Mud Run stack rankings in 2 weeks.
  • Champagne is going to be the Swift PR person – extolling all of the virtues of how Interval running gets you in better shape than just plain vanilla running.
  • Wait, 17 at Swift and 15 at Bagpipe?  That’s a reason to CELEBRATE SPEED!  Well done men.  We had so many that they had to run over to where we were to validate the count.  Great seeing other workout groups in the gloom.  It doesn’t happen often, but when it does it confuses the heck out of cars when there are seemingly random PAX running all over the road doing different things.

Announcements:

  • Next week at Swift will be a change of Pace.  Going to back off only to “Hard” running with Interval speed and covering new ground.  Mud Run race friendly.
  • 3rd F “Timekeeper” that meets at Einsteins following Bagpipe / Swift will be starting up a new topic soon.  Great time to jump in or just check it out.
  • Fast5 / Bacon Relay is happening this Saturday at Fort Mill High School at 4pm.  Find 5 guys to run 1kilometer each = 5K total.  The catch is you need either one “Respect” (over 50 years old) or one Clydesdale (over 200 lbs) on your team.  Pretty sure there is extra handicapping if you have both, or that PAX is one and the same.

5×5 x ……

SSH
Merkins

Partner up like sized bell

5×5 double swings w/ 10 Merkins between sets

5 x 5 double snatches

Jog a lap

5 x 5 double suitcase lunge w/ 10 Merkins between sets

5 x 5 double high pull

Jog a lap

5 x 5 double alt press

5 x 5 double racked squats

Jog a lap

5 x 5 double cleans

5 x 5 double swing

Jog a lap

Jack Webb abs LBC w/ heels to heaven to 40×10

Moleskine: Threats of rain, running, doubles, and the like almost scared the softening pax away. (Probation, Fireman Ed, Arena). When Bulldog arrived in his son Owen’s long sleeve undershirt we knew it was on.

Just a quick word in brief seriousness, if you don’t walk up to the two bells you are about to pick up a bit concerned then you are under belled.

It looked like you boys were pushing it hard out there today. Lots of hand slapping, giggling, and grab ass to be had until the constant doubles started. I soon noticed a bit more regard for the task at hand. I will take suggestions on the correct timing of double snatches. Pax said too soon…better at the end? I doubt it. Thanks for sticking with me and allowing me to lead.

The Old Man and the Street!

About five minutes before the rain started, 19 pax showed up for another edition of Fast Twitch.  These men were ready to run.  A disclaimer was provided, and off we went!

Warm-Up:

  • 25 SSH (5 more than Gummy was willing to succumb to…he played the “modify” card a little early.
  • 20 IW
  • 20 MC

The pax were asked to split into teams of four and then find a partner within their foursome.  Off we moseyed to the Rounding Run loop.

  • Indian run around Rounding Run loop in respective foursome.  When done, partner up and do 15 decline merkins off of planking partner.  Flapjack.
  • Plank for the six.
  • Indian run around Rounding Run loop in alternate direction in respective foursome.  When done, partner up and do 15 old school sit-ups while partner planks at feet.  Flapkjack.
  • Plank for the six.

Mosey to Rising Meadow.  Triple Nickel with Sister Mary Catherine at top of hill and squats at the bottom.  Oh yeah, run backward up the hill.  LBCs while waiting on the six.

Mosey to Smokerise Hill.  Run the 0.5 mile distance of Smokerise, stopping at the valley, cul-de-sac, valley and end of street for 15 heels-to-heaven at each stop.  Repeato with 10 monkey humpers at stops.

Indian run (sort of) back to SCMS.

That’s a wrap!

Moleskin:

We covered 5.25 miles today…some backward, some chasing each other and most of it in the rain!  There were a few moments waiting on the six, but not for long.  The pax stayed together pretty tight!  Nice work!  Great group of regulars and some fresher faces….all looking strong.

Thanks for letting me lead today PH and TL!  It’s always a privilege!

Gummy, thanks for great take-out!

Announcements:

PH and Simba are starting a new 3rd F offering.  More details to come!

 

 

Launch of Thrive! The Bear was poked and the penalty was Burpees!

It’s time to Thrive!

When you challenge or poke the bear you need to be ready for the consequences that come with it. PAX you have Glass Joe to thank for 90% of the burpees. The other 10% you can thank Countertop for!

Wait is that rain we feel. Nothing better then a little rain to start of a Launch in which I am on Q and also happen to be one of the site Q’s. I don’t know how you all felt but to me it felt right.

It’s time to roll.

Hairband Mile to start us off.

COP:

10 Burpees OYO
SSH x20 in cadence
10 Burpees OYO
Imperial Walker x20 in cadence
10 Burpees OYO

Let’s Mosey

Time for suicides, LBC’S, and Merkins!

Start at the first peninsula with some suicides. Two up one back when you reach the next peninsula 10 LBS’s so on and so forth adding 5 LBC’S until we reach a total of 20.

We got there we can get back. Same concept on the way back but this time we substitute Merkins for LBC’S. Plank when complete.

Lunge walk to the pavilion area.

What’s that I see sand in the distance let’s mosey to the volleyball courts. But before we start to play in the sand let’s do 10 Burpees OYO.

Bear crawl from one end of the volleyball court to the other. Plank when complete!

What this 10 more Burpees OYO!

Once all the PAX were done crab walk back.

Glass Joe this one is for you

10 Burpees OYO!

Mosey and grab some wall!

Peoples chair with 60 air presses

Thought we were done with Burpees, think again.

10 Burpees OYO

Now it wouldn’t be a Turnpike Q in the rain if we didn’t get a little wet so 30 LBC’S OYO

Return to the wall

Peoples chair with 50 air presses

10 Burpees OYO

30 LBCs OYO

Back to the wall for you guessed it peoples chair with 40 air presses

CT knew what was coming as he refused the 10 count by Shepard and started his 10 Burpess

10 Burpees OYO
30 LBC’S OYO at this point I wanted to even the Burpees and LBC’S so we were going to stop the Burpee punishment at 90 but Countertop requested 40 LBC’S. Since I am a fair man I decided we needed to make the LBC count and Burpee count even.

10 More Burpees OYO

Let’s mosey to the stairs.

3 Rounds with no rest in between:

20 Dips
20 Step Ups
20 Squats

Plank when complete.

Mosey over the the shovel flag

5MOM

In candence

Flutter x 20
Dolly x 20
Freddy Mercury x 30
Rosalita x 20
LBC’S x 40

We’re Done!

Thank you to all the PAX that showed up this morning to help myself and Happy launch Thrive!

Announcements:

The Count VQ for Outland this Friday.

Thanks Hairband for taking us out!

As always it an honor and a pleasure leading you guys in the Gloom.

Looking forward to what Thrive will turn out to be.

Turnpike

Thee Sir Phillip Forde

Boom!  That happened.  And I can’t lie – it was glorious.  Seven of us were met with near perfect temperatures and gently falling rain…excellent morning to get after it in the gloom.  Probably too many references in one title, but I can’t go Ford”e” without attempting a Forde Minutes backblast:

  1. Covered right at 4 miles today – STRAVA
  2. As a point guard, Phil Ford earned first-team All-America honors three times and was the 1978 National Player of the Year.
  3. Merkins sucked from the jump and only got worse.
  4. YHC had to break them up – first 20s then 10s for the last set.  Ugh.
  5. Definitely going to feel the squats tomorrow
  6. Until this guy came along, Ford was Carolina’s alltime leading scorer with 2,290 points
  7. Daisy made it out yesterday and today – repeat offender
  8. He can confirm that I included a 10-count yesterday #moderate
  9. Ford saved what was perhaps his greatest collegiate performance for his final home game in Carmichael Auditorium, scoring a career-high 34 points in leading the Tar Heels to an Atlantic Coast Conference regular-season championship-clinching 87-83 win over Duke.
  10. Nice to have Nuke, a self-described “moderate” guy out there today
  11. “Not a runner”, wanting to improve his running, he definitely held his own.
  12. For the record, that last mile never gets easier.
  13. Also, use the overhangs when you can, brother. #nice&dry
  14. Ford earned first-team All-ACC accolades in 1976, 1977 and 1978.
  15. He also was named first-team All-ACC Tournament in 1975, 1976 and 1977 and second-team in 1978.
  16. How I imagine Simba doing flutters with the boot: Unbalanced spinning
  17. And that’s a rabbit hole – wow
  18. Iron Mike went long sleeves today, shirt on, until getting in the car
  19. No idea why that continues to be reported.
  20. It will probably continue.
  21. He also hung with Swiper most of the morning, so you know he’s tired of listening
  22. Windows up on the car ride #quietspace
  23. Ford was listed on multiple All-America teams in earning first-team status in 1976, 1977 and 1978. He was also a first-team freshman All-America in 1975.
  24. YHC caught up to Daisy, Early Bird, and Nuke near the end.
  25. They seemed to be having a nice conversation.  Hoping to go to Bed Bath and Beyond on Saturday.  #timemanagement
  26. Oddly, the dips didn’t start to hurt til the end of the 4 Corners
  27. I believe that’s the 2nd post to SOFA WIB for Early Bird.
  28. Early Bird and Early Bloomer will never, ever be confused.  Ever.
  29. The second pick in the first round of the draft, Ford was NBA Rookie of the Year in 1979.
  30. Icicle came flying in at 0530 and caught the group departing for the initial mile.
  31. His lights were still on when YHC made it back to the OP lot.
  32. In 1988, Ford returned to North Carolina as an assistant coach, and helped lead the Tar Heels to the 1993 national title. After Smith retired in 1997, Ford became the top assistant to his successor, Bill Guthridge.
  33. Speaking of the OP lot, there was no illusion of police protection this morning as the random police cruiser was nowhere to be found.
  34. Also nowhere to be found was Semi-Gloss, who was a near HC last night.
  35. He must be working with a bunch of bankers, though, because he conveniently added a convenient out “if the ankle holds up”.  Hope you don’t wind up with Simba in a boot, which I failed to mention was decked out with an F3 sticker.  Must have borrowed it from @Haywood.
  36. Not today, but this also happened…and it was spectacular.
  37. Somehow Iron Mike made it south, but the rest of the clown car (Talkbox and Sundancer) did not.
  38. This was a solo grind, and definite you vs you at times. The temptation to cheat yourself was strong, so it was nice to have the accountability from the pax.
  39. We definitely missed the tunes today.  Maybe next week when Bushwood (notably absent today) has the Q #returnofsoccerarms.
  40. Finally, if you’re ever in Olde Providence on a Monday morning at 6:30 AM, hit up Dunkin’ Donuts for the new 3rd F group Rally Point.

Moderate = multiple meanings

16 started off the day “moderately” at Basecamp.

The Thang

Mosey down to the track and circle up.  COP all IC consisting of:

SSH x25, Merkins x10, LBCs x21, Wide Arms x5, Flutters x21, Diamonds x5, Freddy Mercury x21, and somewhere in there 10 Burpees for Gummy.

Partner up for track work: P1 sprints a lap, P2 squats, flapjack, repeato

Partner “catch me if you can” – P1 runs backwards, P2 does 2 Burpees and chase.  Boone LBCs to regroup.

3 rounds of modified namesake The Kirk:

7 burpees, 14 dips, 21 merkins, 28 squats, 35 LBCs then run a lap.  EC lap for early finishers.

Plank work, then 20 knee ups

Mosey back up to parking lot.  3 minutes remaining, so more knee ups and 26 LBCs to finish.ts

Announcements – new 3rd F group called Rally Point starting up on Mondays at 6:30 at Dunkin’ Donuts on Rea (Rea / Colony by the HT).  Simba and Purple Haze starting up an intro to Christianity class / group to explore the foundations of the Christian faith.

Moleskine

Full disclosure – I am not a fan of “moderate”.  I feel that is mostly covered in the “modify as needed” portion of the disclaimer – though probably too late for that today.  I’m going to take the respectable route #Iam3rd #sarcasm and totally blame Simba, whose totally shameless plug for his upcoming intro to Christianity class at 5:29 totally threw off the timing of the planned diatribe against “moderate”, which I had artfully crafted to transition into the disclaimer.   Speaking of the Base Camp site Q, he showed up at 5:24:57 on two wheels to settle, er…watch, Goonie settle the Burpee bet and then bailed.  Why, Simba, why?  I was looking around for someone completely off balance during the flutters to heckle, and your short, slow moving legs weren’t there. #hurtfeelings

Anyway, since most of you don’t really know my story with F3, I’ll give a bit of backstory, so hopefully some of this will make sense.  My first post was actually to the Metro equivalent of Base Camp, called Core, and coming straight off +/- eight years on the couch, I nearly passed out.  My second workout was WIB on Tuesdays at Freedom Park, and it was like a light bulb went off. Big workout, lots of chatter/ trash talk, and tons of competition…I was hooked.  We started SOFA WIB a couple of months ago to bring that south of Fairview. Not longer after, I reached out to Simba to ask to Q here  because I think that style workout works for fitness levels #youvsyou #ISI.  We did a little of that today with The Kirk, modified to remove pullups (no bars, normally the 7), reduce the burpees (normally 14 #moderate #<3Gummy) and add dips (#moderate).  #excessiveparentheticalhashtags

Hopefully everyone got their money’s worth. Tried to keep it together on the track to accommodate new guys and fading track stars like Gummy.  Loved having a Double Respect FNG in Longshanks (naming went Milwaukee Braves, Red Sox courtesy of OP baseball {may have more team hats than Bushwood}, kin fought alongside William Wallace…ergo Longshanks) out there today. I didn’t realize it was his first post when I asked him to lead Mary (blank stare – what’s that?) while I did an extra lap to bring in the six.  Probably, maybe like the third or fourth Q-fail of the day there.  Just figured out another one writing this – how did I not give Uncle Si crap the entire time about booking a flight for the day of BRR #Qshameface.  Cobains.  Yeah – don’t do that.  The beard was rockin’, though you need to meet Forrest for inspiration.  #beardenvy

Lots of Q-heckling today, which is not just appreciated but encouraged.  Somehow they missed all the stuff, except the disclaimer, that I actually did screw up.

So if you liked today, or felt better because of it, I’d like to invite you out to SOFA WIB tomorrow. Slightly less gentle, and less genteel, atmosphere, faster pace (unless Sundancer is there), and way better music (only when Sundancer is there)… but you will be pushed to get better.  Here’s the Pre-blast:  http://f3nation.com/2015/10/12/sir-phillip-forde/

Great time this morning, gents.  Thanks for having me and putting up with an outsider stepping in to Q.  Continue to push each other #ISI

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