As much as YHC avoids being cold and wet, this morning was pleasantly refreshing for another installment of Mountain Goat! 7 PAX of questionable intellect shunned an extra hour of sleep to increase their stamina and fortitude… much like a Mountain Goat!
The routine was simple…
1. Disclaimer and stretching
2. Warm-up run to end of Strawberry, then back to 2nd speed bump from school
3. Main Event 30-30-1 Intervals x5 sets –
– Run I-pace for :30 seconds, then recover jog back to start point
– Run I-pace for :30 seconds, then recover jog back to start point
– Run I-Pace for 1:00 minute, then recover jog back to start point
4. Cool-down run to end of Strawberry, return to parking lot… DONE!
Logged 4.5-5.0 miles… excellent job!
Moleskine:
Excellent job this morning! I wasn’t sure how many would attend given the duck-ish weather! 6 decided it wasn’t wet enough to miss!
Welcome to Icicle that has been trying out different workouts this week! Unfortunately Icicle thought we started at 5:30 and had to come find us in the dark. He admitted he wasn’t sure what “30-30-1” was, but after a few sets, I’m sure he wished he HADN’T found us! Seriously, excellent job… you pushed yourself hard!
I continue to see great progress by the PAX that are making this workout regularly… Voodoo, Booyah, Ickey Shuffle, Shockoe Bottom (renamed Venus today)… you guys are awesome!
YHC was honored that Dr. Bratwurst joined us! Thanks for your direct and indirect coaching!
As the good Dr. reiterated today, this goal of this type of workout is to maximize the amount of time you are at the target work effort, I.e at I-pace for this workout. The recovery time is there to allow you to recover enough that each “work” segment can be performed at the target effort. Everyone continues to get comfortable with this type of workout.
As a precursor, we are leading up to running a timed-mile in the next few weeks. For some of you, this will be your first timed mile, at least in a long time! The greatest thing is that the only expectation is that you finish… whatever time it is! Then, you just work to improve that over time! This group is fully ready for this, and I’m already proud of your abilities!
YHC took us out in prayer.
Announcements:
1. Prayer request for Sensei’s wife’s (Julie) grandmother who passed away.
2. Prayer request for Drop Thrill and his speedy recovery.
3. Sign-ups for EO Thirst and Mud Run… see the weekly email.
The weather was not anybody’s friend this morning and on a Friday it would have been easy to call in sick. But when YHC got out of the car this morning, the men of the Brave were waiting. I mean, yeah, they immediately demanded to go to the parking deck, but they were there! And with that, we headed for the deck.
The Thang:
Head for the basement and warm-up. 15 IW, 10 squats, and 10 burpees – all IC, 6 counts on the burpees. Then start the repeat runs from bottom to top with a called exercise at each level.
#1 = 10 merkins per level, #2 = 5 jump squats per, #3 = 10 CDDs per. Perform the exercise on the way down as well so 8 stops total. The idea here is to simulate the mud run by doing a short pain station, then getting right back to race pace and covering more ground.
Next, 4 exercises where we go 3 pillars then run the rest of the length of the straightaway: bear crawls, lunges, broad jumps, more bear crawls.
Next, 3 sets of PAX choice Mary, a run to the top, 3 more sets, another run to the top. Mary exercises were: Russian Twist X 21, Dolly x 21, Toe tap crunch x 20, Flutter x 20, Bicycle x 20 and… I forget what they’re called. Mario or somebody else feel free to comment.
Then Peoples’ chair w/ 50 air presses, sprint one length and back. Then Balls to the Wall, sprint one length and back. Finish with one more run up, 10 merkins per level. Mosey back.
Ye Old Moleskine: Great to have this solid group of regulars out there today and it was an honor to lead. One of the many examples of a workout I would not have gotten this morning if not for F3 and the power of iron sharpening iron. Great job fellas. YHC was surprised to keep having to think of more stuff to call. The pace with which everybody was running the entire deck was terrific.
Announcements: Looking for Q’s at the various Ballantyne workouts. Please reach out to Outback (Bagpipe), Fire Hazard (Brave), and Bean (Stonehenge). For the guys who haven’t Q’d yet, if we don’t hear from you, you’ll be hearing from us!
The Thang:
Circle up/ count off/Warm-up
Mosey to the top of “The Farm” (Huntintowne Farms Hill) for the inaugural “Farm to Table” run.
Fence Jumping Ladder: Jump the split rail and do ascending burpees until you get to 7, OYO (Jump fence, one burpee; Jump fence, 2 burpees…Jump fence, 7 burpees).
100% Sprint back to Huntingtowne Farms Elementary
As Dolly Wood and YHC pulled into the lot this morning @ 0515, we sat in our vehicles waiting to see what the weather would do. For a few minutes we thought it would be an awkward 2 man workout this morning. The pax eventually piled in and the workout began… after we persuaded Tiger Rag to leave his trunk and enter the gloom.
The mosey began down the parking lot towards the sidewalk at the middle of the campus for COP.
SSH – 25, 15 Merkins, Low slow squat – 20, 15 Merkins, IW – 20, 15 Merkins, CCD – 20, 15 Merkins, Peter Parker – 20, 15 Merkins.
Mosey to railing – 15 derkins, repeat.
Mosey down to track. Run 1st lap w 10 Merkins in corner 1, 20 Merkins in corner 2, 10 Merkins corner 3 and 20 Merkins in corner 4. Repeat 3 more times w CCD’s, Merkins, and then CCD’s.
Mosey up behind concession stand – partner up. P1 does Merkins while P2 runs to top playground and does 25 hanging knee ups. Flapjack. Repeat 2 more times w P1 doing Heals to heaven and P2 does 25 Peter Parker’s, and then P1 does Mason twists while P2 does 25 Freddie Mercuries.
Mosey to field and line up on goal line. 100 yrd gasser w 15 Merkins at 50 yrd line. Repeat 3 more times.
Mosey back up top to parking lot stopping by the railing to knock out 2 sets of 15 derkins.
20 burpees upon arrival at the parking lot.
Moleskin-
Right out of the gate Alf was busting guys for their head bobs doing the Derkins. It was going to be a long morning as we only were getting started.
Bull Dog said something about getting his beach body ready for next summer. Only 9 more months to go!
No matter how how hard one tries to knock out Merkins faster than Lobstah Roll it will always be a fail.
Squid and Yedi were dressed identical this morning w their blue nike shirts and black shorts. Both were working hard and killing every minute of the workout.
Great morning – hard work and lots of fun in the gloom. Thanks for allowing me to lead.
YHC and Cane ran in to find a few pax sitting comfortably in their cars, preferring the controlled environment to the precipitation. Some Twitter chatter regarding staying in the parking deck for the entire workout. We haven’t had the good fortune to workout in the rain in quite some time so we would get wet some and stay under cover some. I suppose part of the Q’s job is to keep the pax happy to some degree. Welcome to Yogi who is from F3 Florence, visiting Charlotte this week. Disclaimer given and off we went.
Thang
Short mosey to the parking deck. Circle up.
COP
Merkin x 15 IC
MC x 20 IC
Werkin x 10 IC
AYG to top of deck taking the halfway route. Plank-o-rama to regroup. Down stairs and exit deck. Mosey through campus to 51. North on 51 to Carmel Village plaza at corner of 51/Carmel. Stop under cover. Mary: Flutter x 15/Hold/LBC x 20/Hold/BLIMPS explained in detail while holding 6 inches.
B: Burpees, L: Lunges, I: IW, M: Merkin, P: Plank Jack, S: Smurf Jack.
BLIMPS Set
Start in middle of parking lot of Carmel Village. 5 Burpee. Run to stairs, up and across the 2nd level. Down stairs to start point. 10 Lunges. Repeat run. 15 IW. Run. 20 Merkin. Run. 25 Plank Jack. Run. 30 Smurf Jack. Chair plank to regroup.
Complete BLIMPS set in descending order: SPMILB. Plank sequence to wait for six to come in.
Mosey out of Carmel Village lot and south on 51. Cross 51 and continue down 51. Left to head to Palatine Hill.
Bermuda Triangle
Run up steepest face of Palatine. 5 Burpee. Down opposite side and continue mosey through parking lot to courtyard of corporate building. Stop at benches for 15 Dip and 15 Derkin. Continue mosey to parking lot entrance. 15 Jump Squat. Run back to start. Plank series to regroup.
Mosey back toward CCHS campus. Cut through Chipotle down the lane to the parking deck. Enter deck. AYG to floor 3. Exit down stairs and fast mosey to launch lot.
COT
Moleskin
YHC remembered Yogi, our visitor from Florence, from a previous workout, but which one? Yogi attended a parking deck beatdown Q’d by YHC at Bagpipe on a prior occasion. Great to have you and strong work today. Semi Gloss joined our crew today and was smoking everything. Good to have Gerber out with us. Dude was running fast. Chelms, Lorax, Brushback, Semi Gloss pushing the pace on the BLIMPS set at Carmel Village. The rest of the pax were pushing hard and the group mostly stayed together. Tuck was killing it today, perhaps inspired by his VQ earlier in the week at the Maul. I heard it was a smoker. Great job Tuck. We covered 3.4 miles today and ran up stairs, parking deck, and Palatine Hill. Solid work men. A pleasure to lead the men of purpose and action at Centurion. Thanks to Chelms for a very meaningful takeout prayer.
Credit for BLIMPS given to F3 Lake Murray. Splinter turned Young Love onto this set. Young Love intro’d it in A51 at an Anvil workout. It was a tough set. The tough ones need repeating.
AUTHOR’s CORRECTION:
This just in from Tiger Rag:
I believe BLIMPS started with Do Re Mi. First known usage from March 3-5-13:http://f3nation.com/2013/03/06/blimps-at-the-mothership/ . Not sure, but I think that pre-dates Lake Murray by a year or so. Also attributed to DRM on the Exicon.
Splinter also claims that he coached at Georgia Tech, landed at Normandy, and installed the first artificial heart.
Please excuse the error. T-claps to Do Re Mi of Charlotte Metro.
Announcements
10/10/2015 Charlotte Brain Tumor Race at Marshall Park at 8:00. More information and registration can be found HERE
Mud Run registration extended to 10/03/2015.
Tutoring/Mentoring opportunity coordinated by Chelms. Bull Dogs Matters at AG Middle School. Year 3. Every Thursday 4:45 starting 10/15/2015. Let him know if you can help. To read the preblast click HERE
5 Brave men got out of the fartsack this morning for Turnpike to bring the fun to Outland in the ran! It was only a matter of time into the PAX got on their six in the rain!
The Thang:
Hair Band Mile to get us warmed up. Nice to see Hair Band continue to push longer with the run.
COP
Side Straddle Hop x 20
Imperial Walkers x 20
Low Slow Squats x 20
Let’s Mosey
A quick stop along the way so could start of the Q on the right or wrong way.
On your six time to get us a little wet this was for Glass Joe. 20 LBC’S OYO.
Time for some station work.
Round One:
20 Dips
20 Carolina Dry Docks
30 Step Ups ( 15 Each Leg)
Bear Crawl the Aisle
Plank when complete
Round Two:
20 Dips
20 Carolina Dry Docks
30 Step Ups ( 15 Each Leg)
Crab Walk the Aisle
Plank when complete
Round Three:
20 Dips
20 Carolina Dry Docks
40 Step Ups ( 20 Each Leg)
Lunge Walk the aisle
Plank when complete
Let’s Mosey
Another 20 LBC’S on the wet ground again for Glass Joe!
Some Eleven work on the hill.
Start at the bottom with 10 LBC’S sprint to the top and 1 Dolly repeat until you end with 1 LBC on the bottom and 10 Dolly’s on top.
Plank when complete
Mosey and grab some wall for People’S Chair with 40 Air Presses.
Mosey over to the grass for all of our friend Jack Webb. 1 Merkin followed by 4 Air Presses finished with 10 Merkins and 40 Air Presses.
Mary Time:
20 Flutters
20 Rosalitas
20 Dolly’s called in cadence by Hoodie as we are getting him ready to start taking some Q’s in the future great job
20 LBC’S OYO
20 Freddy Mercury’s
Hair Band mile to finish us off!
Great job today by all who let me lead them in the rainy gloom. A lot of chatter this morning which is always great this early. Mainly Glass Joe reminiscing his BRR fun he had. Of course chatter of getting wet in the rain on a Turnpike Q as well.
Announcements:
F3 Anson October 3 trying to get a clown car together to converge and help Glass Joe with the launch.
Be on the look out for a Tuesday workout coming soon. Happy and I will be site Q’s
Keep DT in your prayers as he is home getting some must needed rest.
Thanks to Hair Band for taking us out.
Sign off with anything I missed.
Turnpike
Ten Gentleman of Suburbia rose before the sun visibly crested the earth for a morning of incredible excitement traversing downtown Matthews.
The Thang(I think that’s how this goes, I’ve never done this before.)
Run to Matthews UMC’s front yard since Tang doesn’t spend enough time at his place of employment, circle up.
x20 Side Straddle Hop
x20 Imperial Walkers
x20 Peter Parkers
x30 Mountain Climbers
x10 Slow Merkins
Run to Matthews Presbyterian where Slim-Fast asked for a factoid about the Presbyterian Church. I told him I thought it was founded by John Calvin. A quick interweb search tells me that’s wrong, but he did influence their founders greatly.) Anyway ..
x20 Low Slow Squats
x10 One Legged Low Slow Squats each leg(lots of balance required for these which few of us had. Smokey waited until we had three remaining before telling us it helps to focus on an object in the distance. Great tip for next time though.)
Slow Lunge Walk across the parking lot. Instead of focusing on speed, we made sure we touched the gound on every step. Seemed like a good idea at the start, less so by the time we reached the hedges lining Ames St.
Run to First Baptist Matthews, circle up in the parking lot for core work bonanza/a little bit of yoga
Plank-O-Rama
Iron Man
Air Plane
LBC-O-Rama consisted of 8 LBCs, 8 LBCs with legs at 90 degrees 8LBCs with legs at 90 with feet spread shoulder width apart and back down the ladder.
Rabbit stretches for the IT band followed by Runners Lunge for the Hips/Glutes
Check clock, we’re early. Planned a lap around the campus but punted and headed for the bathroom wall for a short round of the People’s Chair with 50 arm presses
I don’t wear one of those fancy watches but I think we logged about 1.3 miles between Denomination Stations.
Announcements:
EOThirst October 4th at the Whitewater Center. Some trail events along with speakers, etc. More info here.
Mud Run is October 24th. Signups are extended through next weekend. If you don’t have a team, it’s cool. Mermaid will help you find one. Geraldo says F3 has a huge team and takes buses. There was also something about a beer boat so if you like muddy dudes on a bus with beer you don’t wanna miss out on this one.
Happy is working on a new Union Co. AO. They’re trying out Antioch Church Rd. Elementary with a target date the second or third week of next month
Keep Sensei and his family in your prayers. His wife’s grandmother passed away Tuesday.
Drop Thrill having a health issue so please to the same for him. See you soon DT.
Sensei is running a half marathon Sunday which he will absolutely crush.
Insomniac closed it up for us. Thank you sir.
This was my first Q and I was pretty nervous so thanks to the PAX for going along with my offbeat plan. I look forward to the next episode which I promise will include a shorter BB.
Was great to have the regulars out there and to meet Happy who is indeed happy and Volcker who looks nothing like a federal reserve chairman.
Slim-Fast and Sensei logged a 3.1 mile pre-run at a 7:55 pace.
Posted on behalf of The Commish
Warm Ups:
· Side Straddle Hop, Imperial Walker, Mountain Climber, Merkins
Mosey to Fountain of pain:
· Partner Up – 200 Incline Merkins, 120 Dips, 40 Burpees. Run around Bldg.
Mosey to Grassy Knoll:
· Partner Up – Run up and down hill 3X each while partner does LBC’s work on own. (Alternate)
Mosey to Speed Bump Alley:
· Alternate Bear Crawl and Lunge Steps between each bump. 5 Jump Squats in between. (4X)
Mosey to Cinema Wall:
· People’s Chair, Balls to the Wall, Donkey Kicks.
Back to Launch Area:
· 7 Minutes of Mary. Toe Tap Crunch, Heels to heaven, Flutter, Freddy Mercury, Protractor, Dolly, Rosalita, Russian Twist
BOM
Naked Moleskin: Strong Performance by all PAX.. Worked hard – Iron Sharpens Iron once again!!!
Commish
If you are posting Centurion, please keep the following acronym handy in the gray matter: BLIMPS
B: Burpee
L: Lunges
I: Imperial Walkers
M: Merkins
P: Plank Jack
S: Smurf Jack
19 pencil-necked geeks posted to Meathead this morning and left as swollen Adonises. Just ask their Ms.
We had two site FNGs and an F3 FNGs, so everybody got a buddy (TR and TL, Brown and High Life and Witch Doctor and Retread). Thanks for helping out. After a quick disclaimer (more or less), here’s what we did:
The Thang:
General warm-up:
100 swing KB warm-up:
The Ladder/Pyramid:
2 of each exercise per side, then 4, 6, 8 and back down 6, 4, 2. The exercises were:
When finished, repeat KB warm-up. Most PAX got through this again or got close. YHC made it through the first 50 swings and 6 presses per side before the forearms gave out.
Mary:
Done.
Thanks to recent birthday boy Busch for the take-out.
Moleskine:
A great turnout for Meathead this morning. Some new faces and plenty of experienced bros. Except High Tide, who I think is in San Francisco for work.
Welcome to Turkey Leg and Retread. Retread is a recent F3 FNG that apparently likes lifting heavy stuff as well as running around at Jevlar. Turkey Leg is known to many as a runner, but he did a great job this morning at his first KB workout.
FNG High Life (Tim M.) was EH’d by Bananas. His nickname was creatively derived from his last name, which is not disclosed for privacy reasons but you can probably deduce from his nickname.
Thanks to the more experienced guys for showing the new guys the ropes. FNG High Life was crushing it with coaching from Brown. Turkey Leg was getting some sage advice from Tiger Rag, although I tuned it out once I heard something about thumbs and butts. And Witch Doctor stepped in to give Retread some assistance. Plenty of experience to go around, so don’t be afraid to post.
As usual, Bulldog and Fletch flew through all exercises and TR refusenicked as he saw fit. However, he redeemed himself by completing some of the ladder with doubles (along with Brown and Bananas and maybe Busch). Strong work.
Speaking of ladders, the Q got some flack for calling the main set a ladder instead of a pyramid. Last YHC checked, ladders work both ways and you rarely climb one without coming back down, so we’re going with ladder.
Thanks to Brown and High Tide for the opportunity to Q this morning. As always, it was an honor to lead a great group this morning. From what I could hear on my side of the circle, there was plenty of mumblechatter from a veteran crew. Hopefully everyone got their money’s worth and can no longer feel their forearms.
Announcements: