The Thang
Mosey to the center of the HT parking lot for warm-up
· Side Straddle Hop X 20
· Merkin X10
· Imperial Walker X10
· Diamond Merkin X10
· Slow Squat X10
· Wide Arm Merkin X10
Short mosey to the movie theatre parking lot. Chose 3 points with varying lengths with the longest being approximately 50 yards apart. First point – Burpees X5, run to
second point – Jump squat X10, run to third point – MerkinX15. Repeat 5X.
Longer mosey to the fountain for an eleven – Incline merkin X1/Dips X10.
Mosey to wall next to Wendie’s.
· First 90 degrees
o right leg high
o left leg high
o air press X 50
o Recover
· Second 90 degree
o right leg high
o left leg high
o air press X 50
Mosey to hill for a triple nickel: 5 jump lunges (each leg) at the bottom, run to top, 5 merkins. Repeat 5X
Mosey to parking lot for some Mary.
· Dolly X20
· LBC X20
· Freddie Mercury X20
Moleskin: Great effort by all the PAX. Thanks for letting me Q today. Special thanks to Runstopper for the help and support.
Announcements: Simba and Purple Haze creating new 3rd F exploring Christianity. More information to come.
Due to YHC being fully involved in marathon training at this point, the plans are dictating a very solitary existence. However, in the off chance someone else out there wants to join in the pain that is a Jack Daniels training plan, an alternative is being offered this week. Accept at your peril.
Option 1: Standard Devil’s Turn track week. Meet at 5:15 am, warmup run out to track, run around track as many times as tickles your fancy, return to greenway parking lot for COT around 6:10 – 6:15 am. (since YHC will be doing Option 2, there will need to be a Q to start things and possibly for COT – step up if you so desire)
Option 2: Meet at 4:45 am in greenway parking lot (std location) for the following workout.
– 2 miles warmup (all the way to track)
– 3 x 1 miles at Threshold Pace with 1 min rest
– 1 mile Easy Pace
– 3 x 1 miles at Threashold Pace with 1 min rest
– 2 miles cooldown (all the way back to parking lot)
If you do not want the full 11 miles, but still want some of the pain. Join in whenever you get to the track.
Go to http://runsmartproject.com/calculator to find your Threshold Pace in preparation for tomorrow.
See you at the track one way or another!
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.
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
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.
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
17 PAX swallowed the #DailyRedPill and took to the wet streets of Ballantyne for a weekly dose of Swift.
The THANG:
Moleskin:
Announcements:
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.
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:
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.
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!
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