The SF was planted in what little green space there is at Rebel Yell, then 25 pax sounded a collective barbaric “yawp” and set out into the south Charlotte gloom.
The Thang:
Jog to lot in front of HT? and circle up for COP
IW x 20 IC
6-count burpee x 13 IC
Slow squat x 25 IC
Rockhopper x 13 IC
Groiner x 13 IC
Jog to fountain near Rea Rd
Partner up for:
Partner 1 – run around both buildings; partner 2 – 10 jump ups & 10 h-r merkins. Flapjack then rinse & repeat.
Did 2 more cycles with 10 Incline merkins & 10 1-legged squats (5R, 5L)
Plankorama while waiting on the six.
Run to lot in front of Target for some suicides of a sort. Pax does AYG run to 2nd marker, then backwards run to 1st marker, AYG to 3rd marker then backwards run to 2nd, and so on to 5th marker. AYG run back to start.
Jog to back of theatre
Peoples Chair w/ overhead press x 25 IC
Partner up again.
Partner 1 lunge walk up hill while 2 does BTW. Flapjack.
Partner 1 bear crawl up hill, backwards bear crawl down while 2 does BTW. Flapjack.
Peoples chair for another minute w arms out front
Mosey to launch lot for 6 MoM
Flutter x 20 IC
American Hammer x 13 IC
Partner up again
Prairie Fire Mary x 13 L, C & R. Flapjack.
plankorama w Southern Gentleman & Yankee Aggressor
done.
COT w solid takeout by our War Daddy Van Pelt and only pax worthy of Respect this morning.
Ye Olde Moleskine:
Great group this morning. Noticed lots of pax who’ve gotten much stronger and faster — Fire Hazard, Cable Guy, Bucky, Cold Cuts & Go Daddy to name a few..cobain for those not mentioned. Could not catch Cold Cuts or Go Daddy during the runs around the buildings…not that it’s a race….Crabcake was also running well. T-claps to everyone for pushing themselves. Remember only modify if necessary not because you feel like it. Push each other.
Thanks to site Q’s Strawberry & Heartbreaker for the invite to Q. BTW, get some new shoes Strawberry. I know you buy new tires for that truck of yours when it’s time.
Welcome to our FNG Bottom Feeder who is an EH of Van Pelt. Come back anytime and be sure to link up with pax of the Dash. Hope the downpainment was adequate for a triathlete.
Privilege to lead you men this morning. Methinks the pax learned some new exercises as well…was that the reason for the less-than-yawpish cadence count at times? No excuses next time. BTW, if you don’t know where “barbaric yawp” comes from…shame on you.
Announcements:
Pebbles’ Invitational (all invited!) Gladiator Games this Saturday in Indian Land. See Twitter for details.
Before setting out of the greenway parking lot, the PAX were forced to get in rough formation and count off to prevent what, in previous weeks, has been described as leaving people for dead. After the haphazard counting was complete, there were 24 … wait … possibly 25 in attendance. Prohibition or Hairball (maybe both) were in the portapot. And then PoP got moved in to the circle late. Whatever, we have a rough estimate let’s go.
There was a quick disclaimer about the route and the fact that the sidewalk from Bevington to 51 is jagged and has claimed one of our own already. The PAX seemed satisfied with that and headed out to cross Rea and head north to 51 and beyond.
Once the PAX negotiated the crossing of 51 with no one getting hit (small miracle) and the 1 mile warmup was complete, Turkey Leg got a wild hair up his rear and took off like a scolded dog. At one point he was flirting with breaking the 6:00 min/mile pace. This reckless pace continued all the way out to Colony Rd and back until the hill up to 51. At this point, Grant (now Mudflap) caught him and passed him handily while running through the underbrush on the side of the sidewalk. He must be a trail runner. Moments later, the shirtless Frasier also caught the ‘Leg and gave chase to Mudflap. The 3 of them battled it out the rest of the run. At one point, Mr. Brady also attempted a run at them, but it was too late. A look at Strava showed the aftermath of some scalding paces. Craziness.
For those of us without wild hairs up our rears, it was also a satisfying day and Strava shows many with record 5k and 1 mile times. Even though there are some good hills on this section, it seems that this route is a fast one. Either that or the #F3DevilsTurn effect is kicking in and we have a bunch of bad arses on our hands. Probably the later.
Overall, it looked like good groups formed and most everyone had a running partner out there today. This is key for a good iron sharpens iron effect so it is great to see.
It is definitely evident that BRR is coming and people are getting in some miles to prepare. Even though we started with 24 or 25 today, by COT there were 27 (+1 Outback in absentia due to a hurt foot). That is a serious day at DT and hopefully everyone got what they needed. The hills on Rea between 51 and Colony are long and grinding. Good prep for some of the rolling hills sections of BRR.
Enjoyed it men!
Announcements:
– Ghost Runner tonight. Also some talk on Twitter of a WWC option also.
– Gladiator games in Indian Land on Saturday
– BRR prep running / camping trip this weekend. Madam Tussaud / Mr. Bean have details.
Ultimate Mud Run Challenge: 10/24/2015. The “Super Bowl” of F3.
Gaston, SC, just outside Columbia, SC.
The Leatherneck: 6.2 miles with up to 36 obstacles. Mud. Water. Marines.
F3 registration coming soon. Waiting to hear from Heist, F3Nation Mud Run Q. Work on getting your 4-man teams together. If you do not have a team, YHC will help you find one. f3mermaid@yahoo.com.
Madame Tussauds has coordinated an awesome BRR training camp this coming weekend with a Friday departure. He has asked YHC to Q The Brave.
The goal for this workout will be to quickly get the heart rate up to a race level and keep it there. We will push hard for 60 minutes, just like you will when you race in the Ultimate Mud Run Challenge. Recovery will happen with your feet moving you forward. You can rest on your drive home. We will cover 5+ miles. 0515 launch from the Vine in Ballantyne: 13735 Conlan Circle, Charlotte, NC 28277.
Another hot and humid morning where 5 men where asked the question: Should we run or do a traditional boot camp? I heard one boot camp and one whatever. I was in a, whatever mood, so with a little instruction, off we went.
The Thang:
Partner up for the OP loop (1.4 mile ttl)
Round One
Partner one goes left: Rea to Windyrush to Abbotswood – long hill grind
Partner two goes right: Rea to Summerlin to Abbotswood- steep hill climb
20 hand slap merkins then back the way you came
Once back- 30 dips, 15 derkens, 20 LBC
Round Two
If you went left, go right this time
Once we meet 20 hand slap merkens, impromptu: Gummy 10 Count ( SSH IWx10)
Then back the way you came
Once back- 30 dips, 15 incline merkens 10 LBC, 5 cross crunch (L) 5 cross crunch (R)
Run to jungle gym
Partner 1: 1 pull up – Partner 2: LBC swap
Partner 1: 2 pull up – Partner 2: LBC swap
………3pulls ups/LBC, 4 pull ups/LBC, 5 pull ups/ LBC
Jay Lo’s x 10
then repeat from 5 pull ups/LBC, 4,3,2,1
Mosey to the parking lot for Light pole shuttle run- down to the street and back
Before COT- 4 MOM: Protractor
Naked Moleskin
– Thank you Pudding for the opportunity to lead and taking us out today.
– I know the loop was challenging. Irons sharping irons out there today, everyone was pushing hard to not let their partner down. I think everyone needed #motivation today…see below.
– Ironsides left a bit in the tank and pulled past RS and YHC dung the loop. Nice job #sneaky #finishstrong
– We fully accept losing some guys to Devils Turn. However, we put some miles on 3.4 total.
– Props to Run Stopper for running in and back! #strong. Also, RS is saving on laundry and just came in shirtless. #motivation?? #notthemotivationImeant
– Run Stopper came in rolling with tunes and even had them playing for us during some of the workout. #mobileDj
– Welcome site FNG- Daisy (Metro deserter). I believe his second A51 posting this week. Welcome
No announcements
7 of Union County’s finest defied the fartsack and posted in the muggy gloom for a midweek DRP. With a newish brother in the mix, the Pax were disclaimed. Then the party went something like this:
COP In Cadence
SSH x 25
Squat x 25
Merkin x 25
Mosey up towards high school, stop for LBC x 15 IC.
To school porch for Derkins x 15 IC.
Run across bus lot to middle school back porch, stop early for People’s Chair.
At back benches:
Dips x 15
Derkins x 15
Box Jumps x 15
Down to track for two laps of Accelerators
1/2 lap at 60%, 1/4 lap at 80%, 1/4 at 100%. Repeat.
Find YHC’s sandbag under a tree, and start the unnamed, random indian run with pain stations.
Front man carries sandbag, hands off to the Pax who sprints up from the 6.
At Q’s pleasure and discretion, all Pax stop for called exercise. Man with the sandbag needs to keep if off the ground during exercise. Continue around entire building with Lunge Walks, Merkins, Fire Bucket Brigade, Squats, etc.
Once back to parking lot, more LBCs, Flutters, Rosalitas.
To ramp for more Derkins.
Carry sandbag long way around parking lot until back to launch for Mary and COT.
Moleskin
Great work by everyone this morning. Bratwurst forgot he did Southern Discomfort last weekend, and took off like a rabbit with the sandbag. Silicon, in his second post, worked like a veteran. Watch out for that one- Not surprising, since he’s a friend of the bionic reindeer.
Continue to lift up Heather Meyers in prayer, as she recovers from surgery.
Great takeout by Transporter. Thank You-
9 men – and one adjacent ladies bootcamp – burned calories at Matthews Elementary School this morning.
The Thang
SSHX40
IWX40
SquatX40
MerkinX30
Partner Up for Track/Playground Work
-Partner one does 10 pull ups and 20 squats while partner two does a lap around the track…. flap jack
-Partner one does 8 pull ups and 20 squats while partner two does a lap… flap jack
-You get the idea… went down to 6 pull ups, then 4, then 2…
Lunge Walk / Merkin Combo, including regular merkins, little baby inclines, little baby declines, diamonds [and a set of Carolina dry docks]
Cross campus to parking lot… one suicide sprint up the parking lot hill, with merkins at each light post
Ab stuff… LBCs, Dolly, Flutter, Mason Twist
Finish with 25 merkins
Moleskin
So last time we tried this route, Stump Hugger busted his knees and contracted Hungarian body rot. With the kinks now worked out, we will head back to the scene of the crime and show it who’s boss. The hills on this section of road are great for the long grinding hills of the BRR.
The basic plan will be to start from the greenway parking lot at the corner of Rea Rd. and Bevington Place at 5:15 am. We will then head north on Rea Rd and cross over 51 until the 1 mile warmup is complete. Then it will be on like donkey kong.
(No relation to the creator of the A51 mudrun trophy or the GoRuck Heavy finisher. It is used here simply because it sounds good. This concludes the legal speak.)
For the duration of the 1 hour workout, the PAX will run north and south on Rea Rd. between 51 and Colony. For ~4 miles, it is once down and back. For ~6 miles, it is twice down and back. We then make our way back to the start ideally fully satisfied with the hills and valleys of this section of Rea Rd.
For descriptive and actually useful instructions, see SH’s original post for this route. Stumpy’s New Route Instructions
Go to http://runsmartproject.com/calculator to learn your marathon training pace. For this week’s Devil’s Turn, your challenge is to keep it near that number after the 1 mile warmup all the way to COT.
I figured most guys would go for the #TripNick at the Murderhorn. That’s a mighty fine hill and most guys running the BRR need hills. Or maybe they’d post at Anvil and watch Bushwood show off his young knees. I was thinking it would be me on Gloss, and maybe Radar if he could muster the energy in the midst of his pre-vacation, pre-BRR exercise-bulimic purge. Heck, after 4 days of solo runs on the TX moonscape, any companions were a welcome sight. 15 was gravy. (Were gravy? A conjugate visit would be greatly appreciated).
Since Gummy didn’t bring indenture any new guys this week, we trained our attention on Daisy, a former Metro pax who got sick of all the running and #MetroArms and moved down to A51 for embiggenment. Just not today. Today, we’d be running off campus. So we tucked our keys in your perineum, stowed all purses / European Carry Alls in the trunk and moseyed to Davie for a change of scenery. “Headlamps? We won’t need them….”
THE THANG
Spackler, Radar, Turkey Leg and some others led the way down the eponymous highway. Gummy was up there. Lost sight of the leaders while chatting with Semi Gloss about 777’s head covering. He’s clearly either an MMA fighter (mentioning a wool beanie in August not a good idea) or some kind of hipster (which opens wide the door for mocking, deriding). But absent the beard and flannel shirt, Gloss felt like MMA fighter was the probable explanation, and it was just about this time that we came around the dark corner and found Gummy doubled over in the shadows, like Honey Bee with chalk. Apparently, he (Gummy, not Honey Bee) got tangled up with a “pine cone” in the dark and almost bit it (“I weebled, I wobbled, but I didn’t fall down.” It’s not yet clear which Chevy Chase movie that’s from but we’re working on it). The alternative explanation, and the most likely, is that Gummy was giving 777 the business about the hat and 777 went the full Ronda Rousey on him. Gloss and I probably saved his life by rounding the corner when we did. Never saw any pine cones, either.
We eventually make our way down to the Street Lamp Street for a proper time killing warm up, then proceed to run up and down Street Lamp Street doing merkins, dry dogs, and various running combinations. Gummy seems to have recovered nicely, but is keeping his distance from Ronda. Lesson learned.
Over to the playground for a few rounds of alternating running and not running, then back on the highway to take it back home. No incidents reported, although I happened to be passing Daisy when, judging by the sounds of the resultant gagging and expectorating, he got a cicada caught in ye olde windpipe. He seemed to have rid himself of it by the time we assembled for backwards lunge walks up the ramp.
And that was it. Hopefully, the verbal bunting will have distracted the unobservant reader that we did the same workout I usually do that doesn’t involve plates or kettlebells. Turns out that my bland, humorless pre-tweet was a foreshadowing (adumbration anyone?) of a bland, humorless workout. But we did get some miles in, so there’s that.
Finis
COT
Moleskine: Read the THANG again, you greedy bastages.
Several Announcements from the Pax:
YHC usually doesn’t give pax any warning but took to twitter preblasting the Triple Nickel on the Murderhorn. Somehow 18 pax showed up in spite of this.
The Thang:
Quick COP next to movie theater:
SSH X 15
IW X 15
MC X 15
Mosey to the top of the Murderhorn
TRIPLE NICKEL
Run to the base of the Murderhorn and complete 5 merkins.
Run up to the top of the Murderhorn and complete 5 squats.
Repeato X 5.
Wait for the six to finish at the top while performing Mary: LBCs, Flutter, Dolly, Rosalita, etc.
Mosey behind the movie theater:
Hold people’s chair while pax complete wall walkers with a verkin at each crack.
2nd COP:
Chippy led alternate toe touches.
Hold plank while all pax run around the circle individually. Plank ring around the rosie.
Hold elbow plank until Outback’s watch hits 6:15.
COT
Naked Moleskine
The usual clown car duo of Lugee and Mic Check has been replaced with both pax arriving separately the last two days. Trouble in paradise?
It doesn’t look like we did much unless you’ve experienced the Murderhorn firsthand. One time up and you’ll want to head back to Stonecrest. 5 times up and the behemoth begins to crush you. #selfsmoker
The more YHC posts with Frazier, the more convinced YHC gets that he is some sort of fitness robot. Not only did the guy finish the Murderhorn Triple Nickel well before any of the other pax, he complete extra reps with the six. He must’ve completed 6 or 7 trips up and down.
FC has replaced his lime green towel with a purple one.
Chippy was critical of the pax Mary form post Murderhorn. We gave him an opportunity to lead one of his favorites before the plank Merry Go Round.
Several pax were vociferous during the plank ring around the rosie, calling out other pax plank form. #everycopisacriminal
First time YHC has remembered all pax in a group greater than 10.
YHC used to be able to Q on a much more regular basis prior to change job roles and traveling frequently. With the fluidity of this schedule, it is difficult to commit to Qing months in advance so whenever an opportunity does arise, I’m all the more appreciative of the challenge. As always, it was an honor to lead!
Announcements:
Bean, Outback, MT, Haggis and Co are planning a Mountain Getaway Friday afternoon-Saturday afternoon that will include running 3 of the BRR legs(~17 miles), sleeping in a cabin, and plenty of 2nd F. Reach out to one of those pax if interested in joining.
Plenty of open Q slots for The Maul as well as Dromedary in the coming weeks.
Seriously, don’t. You’ll have to tell your pastor, which will probably lead to church discipline. I made that mistake this morning. Why do we use that name? Anyways.
Proper Disclaimer: “Let’s have some fun.”
Run out Calvary entrance 3. Left on Colony. Right on 51. Stop at Cary Ridge Rd. and 51.
–Wide Arm Merkins x 10IC
Run down Cary Ridge and stop at each side street and end (4 stops) for 20 merkins
–Planking (RH high, LH high, all the favorites)
–LBCs x 25IC #WhisperCount
Run back up Cary Ridge to 51 with 20 squats at each stop
–Planking Exercises (RH/LL High, LH/RL High, etc.)
Run down Cary Ridge with 20 Knee-ups at each stop (failed flying EH of neighborhood walker)
–Planking
–русский Твист x 20IC
Run back up Cary Ridge with 10 Monkey Humpers at each stop
–Planking
–Flutter x 25IC
Run down Cary Ridge to Alderman Lane for 5’s on Alderman (Diamonds at bottom and top of Alderman)
–Heals to Heaven x 26IC
–Freddy Mercury x 25IC
Run back to Calvary entrance 3 with stops for squats x 10IC and planking.
Run up entrance 3 stopping at 4 light poles for 10 peter parker merkins at each pole.
11’s of Dips/Derkins (#Dipkin) on curb.
Done!
NM
Was looking at the internets last night for some off-campus spots and I think found the secret sauce. Cary Ridge is 1/4 mile long. Long enough for the fast guys to stretch it out a little but also short enough that the group doesn’t get too spread out. Add some exercise stops and boom, good little mix of running and exercises. Plus, its only 0.3 miles from Calvary’s entrance 3.
According to my satellites, we ran 3.1 miles with 215 merkins (don’t Google it). The Monkey Humpers were a crowd favorite. Squats start to hurt after you do 40. My arms were shot after the 11’s of Dips/Derkins.
We tried to EH a walker during the Knee-up set after he blinded us all with his head lamp. He was impressed with our Knee-up form. Apparently, Cary Ridge doesn’t get much action at 5:45 in the morning.
Knight Rider, Lobsta Roll, and Simba slaughtered the runs up and down Cary Ridge (#LoveThisSentence). Lots of guys pushing hard out there. We kept the pace up and the group stayed together #TClaps. Brushback got some extra milage by running to the workout (almost an entire mile #CSAUP). Young Love wishes spiderman would show up for the Peter Parker merkins #BigKid #Nerd #MeToo. Mermaid has perfect merkin form. I promise I was not staring at him when he was doing merkins.
I did not have an encounter with a security guard or #AngryWhiteSedan. And no one got hit by a car crossing Colony #OnYourRight! Also, good to see some of my friends show up.
Announcements
Mud Run is coming up in October. Sign-up soon.