Tabata of Souls

Tabata of Souls

Eleven skunks decided to show up to the best kettlebell workout that involves movement in all of Area 51. While this is a good idea on any given Tuesday, it was especially a good idea today.

See, a few weeks ago, YHC landed on the injury list due to a yodeling incident at Mountain Goat. The yodeling happened when YHC hit a pothole unknowingly on the cool down and fractured his 5th metawhatist when his foot turned over. Tweetsie was there and can verify, well, he would have been able to today, but he was suspiciously out.

So, we have a peg-legged Q, swinging his M’s 20-lb bell. This is all fine.

COP:

  • 20 SSH IC (Q did windmills)
  • 10 swings OYO
  • 20 IW IC (Q actually did this)
  • 10 swings OYO
  • 10 merkins IC, right hand on bell
  • 10 merkins IC, left hand on bell
  • 10 swings OYO

Mosey to the one church entrance that isn’t under construction. Horsehead said something like it was part of the project to turn the worship center into a first-class football facility for Covenant Day. Maybe I misheard.

Main event:

Tabata, the forbidden dance. 20 seconds, 10 seconds rest, all set to a lovingly curated playlist.

Set 1:

  1. One-hand swings right
  2. One-hand swings left
  3. One-hand swings right
  4. One-hand swings left
  5. Good morning
  6. Upright row
  7. Good morning
  8. Upright row

Set 2:

  1. High-pull right
  2. High-pull left
  3. High-pull right
  4. High-pull left
  5. Squat
  6. Overhead press
  7. Squat
  8. Overhead press

Set 3:

  1. Curls (1-hand if you’re nasty)
  2. Curls
  3. Curls
  4. Curls
  5. Plank with pull-through
  6. Flutter press
  7. Plank with pull-through
  8. Flutter press

Set 4, oh, wait, I guess now is a good time to mention, in between sets, run up to Fullwood and back. Or, if you are under doctor’s orders not to run until the year 2027, speedwalk as best you can, turning around when you see Smokey make the turn to come back. Also, here at set 3, the halfway point, we did some stummich.

Okay, set 4:

  1. Snatch right
  2. Snatch left
  3. Snatch right
  4. Snatch left
  5. Lawn mower (underhand grip) right
  6. Lawn mower left
  7. Lawn mower right
  8. Lawn mower left

Set 5:

  1. Tricep extension
  2. Squat and hold with bell
  3. Triecps
  4. Squat and hold
  5. Cleans right
  6. Squat and hold
  7. Cleans left
  8. Squat and hold

Last one, praise be:

  1. Louganis
  2. American Hammer
  3. Louganis
  4. American Hammer
  5. Louganis
  6. American Hammer
  7. Louganis
  8. American Hammer

Mosey back to launch.

Fin.

Counting, naming, praying.

Oh, set list for the tabata. This is curated, not just some random Spotify generated playlist, because YHC cares:

  1. ”Highway Star” – Deep Purple
  2. ”Whole Lotta Rosie” – AC/DC
  3. ”You Could be Mine” – Guns N’ Roses
  4. ”Big Guns” – Skid Row
  5. ”Kickstart my Heart” – Motley Crue
  6. ”Tornado of Souls” – Megadeth
  7. ”Rebel Yell” – Billy Idol

Admittedly, Billy Idol is a little out of place here on this predominately harder rock set list, but, it was late, and it was close enough to the oeuvre YHC was aiming for.

Skin

Last week, I did make my return to Skunk with my stylish walking boot (found it for cheap on the SNKRS app looking for some new Air Jordans). Stone Cold invited me to Q so that, obviously, I could be in control of how much movement took place.

I know tabata (is it “ta-BAH-ta” or “TA-BAH-ta”?) is a good standby. I tried to squeeze in all of the crowd favorites. I think everyone’s favorite curveball was the squat-and-hold. You get a new appreciation for how long 20 seconds is in that scenario.

Among the topics of discussion:

Smokey played golf. Stone Cold is not allowed to listen to Megadeth and wondered when the Gaither Bros were coming on the playlist. Someone moved up to a 40 or 45-lb bell … Funky? Also, based on the conversation, we are going to have to change the name of the group to F4 — Fitness. Fellowship. Faith. Frisbee.

In all seriousness, thanks to Stone Cold and Horsehead for the opportunity. In many ways, this morning is what F3 was all about. The ability for someone to step up and lead, despite extenuating circumstances, and the ability for us all to get better and have the fellowship that keeps us coming back.

I often tell my flag football kids to see every practice as an opportunity to get better — but realize that “getting better” so often comes in small doses, so learn to appreciate the small doses of progress as well as any big ones that come your way.

If you made it this far, congratulations. If you made it this far and you’re still thinking to yourself “did Lois use the word ‘oeuvre’ correctly?” Then double congrats on you.

Oh, and the answer to that question is “not really … just wanted to see who was paying attention.”

A Chipotle AB-Normal Workout

There were twenty-one brave souls that showed up for a Chipotle Workout today. Here’s what went down!

Quick mosey over to the other side of the school for a quick warm-up of stretches; calf’s, hamstrings, back & hips with Up-Dog / Down-Dog. With the warm-up complete, we moved into the workout.

  • 100-Reps of “Called AB-Exercise”,
  • Then 1-Lap around Parking Lot,
  • Followed by 25-Merkins,
  • Then 1-Lap around Parking Lot,

(Repeato!)

Called AB Exercises (x 100):

  1. Regular Crunch
  2. Little Baby-Crunch (LBC)
  3. Pistol Crunch (Alternating Legs)
  4. Side Crunch-Left
  5. Side Crunch-Right
  6. Freddy Mercury (Bicycle)
  7. Pretzel Crunch-Left
  8. Pretzel Crunch-Right
  9. Toe-Tap Crunch
  10. Chippy-Cross

Mosey / AYG back to the COT.

Moleskin:

Chipotle dished out the AB-pain today, as expected. Thanks to One-Star for supplying the speaker……he probably needs to refresh his playlist. (GNR-Bueno followed by Billy Joel – No Bueno!) Its a good thing this workout is outside, because this AB-workout seemed to be producing a higher-than-normal amount of Methane from the PAX. (Maloliente!) Great Leadership today. Remember when you go to tie your shoes tomorrow and those Ab’s are screaming, that was Chippy’s workout.

Your Scribe – Big Tuna!

Swapping Q’s

Warm Up – Mosey to Brookemead neighborhood, left onto rd leading to cul de sac, circle back for 6, circle up in cul de sac for stretching – Jimmy Dugans, Can Opener, Calf Stretch, Downward Dog, Upward Dog.

The Thang – Mosey back to Brookemead drive and stop at intersection of Abbeywood.  Ever other driveway on the right, alternate between 10 speed skaters and 10 bobby hurleys, down to intersection of Brookemead.  Circle for 6.  25 LBC’s in cadence.  Continue the mosey on perimeter of neighborhood, every other driveway on the right, this time 10 SSH and 10 Squats, including the culdesac street on the right.  Continue to where we started at the intersection.  25 Flutters in cadence.  Mosey to entrance of neighborhood and on 6 on the sidewalk.  25 heels to heaven.  Mosey to back of school, grab some wall.  40 donkey kicks   Audible as ground was to slick.  10 Mike Tysons, run the track.  10 Mike Tysons + 10 Merkins, run the track.  10 Mike Tysons + 10 Merkins + 10 Carolina Dry Docks, Run the track.  Mosey back to COT.

Moleskin – Doughboy was to Q today, but personal stuff came up, so he and I swapped today’s Q for my scheduled Q at Blackhawk on Saturday.   Welcome FNG Freon and FNG Dishwasher.  You can still sign up for WTF (Waxhaw Trail Festival), 5/1 at Blackhawk.  1 Q April still in effect, if you haven’t Q’d, raise your hand in Group Me.  We don’t want to do 100 burpees in the event someone Q’s twice in the month.  YHC took us out.

Midriff vs. Midriff

If a tree falls in a forest and no one is around to hear it, does it make a sound?

If a #CSAUP happens with one person, does it happen at all?

How do we really know this Midriff guy isn’t full of crap and just faking the whole thing???

Looking good a few weeks before the event with 20 PAX expressing interest and identifying 4/17 as a probable date. Keep the memes coming and guerilla advertising rolling, but doubts begin to sink in. More resounding endorsements for the event just pile onto the reality that no one will be joining YHC in this unruly expedition:

  • Joker – “South Mountain… as in Rea Road? Midriff… nothing says CSAUP like a solo adventure. Imagine the stories you can tell at the next beer mile.”
  • Flipper – “Somebody, ANYBODY, ppppuuuuuhlease go run the mountains with Midriff. I’m almost tempted to skip Ville to Ville so he won’t do it alone, but then Hoover would eat me.”
  • Unplugged – “Something about Midriff running the Appalachian Trail all in one day all by himself. He may need some buddies, a Kind bar, and/or medical attention or a helicopter or maybe somebody take him out for a beer instead.”
  • Hoover – “Forrest “Midriff” Gump is running on a mountain alone”

This event in 2020 was genuinely one of the highlights of the year. I wanted to share that similar experience with others this time around. After plugging this thing for months not a single soul joined in. I was disappointed. I was frustrated. I was beating myself up. I began comparing myself to other PAX and wondering what went wrong. I nearly took a few PAX up on the recommendation to simply cancel this year and pick it up again next year. My mind and spirit was in a dark place. Literally on the drive out Saturday morning I nearly turned around and threw in the towel, accepting logical defeat.

But I kept driving. While strapping on my pack and tying up my shoe laces, I realized my motivation to do this thing would have to come solely from inside. YHC would have to dig deep and confront the loudest voices of doubt and questioning largely on his own. You vs. you in the truest sense. Improvise. Adapt. Overcome. Midriff vs. Midriff

The Thang

  • Depart from High Shoals Parking lot at 0745. Nothing wakes you up in the morning like ascending 2,600 feet in the first hour. Unbridled optimism as I’m trotting on the ridgeline and taking in the gorgeous views. Back in the parking lot in 2 hours and 20 minutes. Didn’t see a single person on the trail. Loop 1 complete. 12 miles done. I just might be able to do this thing.
  • Stretch, load up on carbs, fuel and water before starting Loop 2. 20 minutes in and the calves start to tense up. Am I even going to be able to finish the next 8 miles?? Continue climbing for another hour and a half. This elevation is killing me. I’m back in cell service and my phone dings with text messages. This chain from the M puts my “suffering” in perspective – “I’m in labor longer than you run… And I’ve done that three times… This is just prelabor… Don’t take the epidural…” Finish loop 2 around 12:30. At this point I’m sprawled out behind the trunk of my car, banana peels and water bottles scattered on the ground. Strangers give me odd looks and avoid eye contact. Timer’s up, it’s time to hit the trail for the dreaded Lap 3.
  • If lap 2 was when my legs started to falter, lap 3 was when my legs, mind and spirit began to quit. 4 miles in and I’m cramping in muscles I didn’t even know existed in my legs. Keep pounding fuel and fluids. Each mile is becoming a race within itself. What began as a run is now something between stumbling and walking. My mind is dizzy as each passing minute reminds me that my pace is slowing. Is this where my body quits on me? What happens if I pass out? Who will find me in this barren place? Will I ever finish? 1.6 miles out and I finally see a post for the parking lot. There is light at the end of this tunnel. But no adrenaline to get there. Continue my hobble down the mountain. Finally, that glorious white Sonata is in sight. Lap 3 is finished. 31.6 miles. 8 hours, 17 minutes and 49 seconds. 5,595 calories. I’m done. I collapse in the parking lot until gathering the strength to cool off and dip my feet in the creek.
  • Garmin details if you want proof: https://connect.garmin.com/modern/activity/6624442120 But does it count if it’s not on Strava?

Reflections from the Mountain

  • Trail runs are double-edged swords. Much more natural beauty, scenes and sounds to take in and pass the time. But with it, comes the elevation up and the elevation down. That up and down destroyed me. Three days later and I’m still having a hard time walking down stairs.
  • The Beer Mile prepared me this run. In the sense of forcing myself to drink liquids and fuel to keep the energy up. Major props to Olaf for setting me up with the right nutrients and gummies to keep pushing. Thankfully no adverse health effects ( explosive diarrhea) to report from the Hammer Electrolytes Extreme to report for you Gummy.
  • This is the farthest I’ve ever run in my life. I really didn’t train for this other than going to lots of workouts, CSAUP’s and general F3 nonsensical events. Looking back, events like last year’s South Mountain Run, Makeshift Marathon, Waxhaw World Tour and March Madness challenge all helped push me to the point of being able to do this. One of the greatest pieces of advice given to me when I was new to F3 was to just finish. Don’t get stuck with unrealistic goals. Or expect easy success. Trust the process of hard work and sacrifice. Enjoy the journey. Don’t stop moving. In the end running a 50k is a lot like a pull-up – the best way to get good at it is to just do it.
  • I do not recommend doing this alone. I appreciate the men who challenged me to do this, and those that challenged me not to do this. In the end I chose to do this after considering my limits, prepping lots of fuel/equipment (having it ready and waiting at the parking lot at the end of each lap) and having a cell phone on me in the event of emergency. And most of all, God’s good and common grace.
  • For sure it sucked at times to not have experienced this with others. But I’m okay with that. Running this race alone gave more opportunities to test myself mentally and confront the doubting voices and fears head-on. And in those hardest moments I had to rely on the encouragement of others. From my wife, from friends, from family. Fredo, I’ll never forget you challenging me when I led the cinder block workout last month to stop telling myself “I can’t ____”. That stuck with me. While I may have ran alone Saturday, I knew I had a small army of people supporting me.

I’m already stoked for South Mountain in 2022. To the mountains we will go. To lose our minds and find our souls.

Peer Pressure

It had been about a year since an Ignition with bricks. The people were missing it and would not stop with the “when are you bringing the bricks back, Ice?” “Hey Ice, when are we going to see the bricks again?” “Ice, sir, we really mean it. Can we see your bricks again soon, sir?” Normally, I am not one to give in to peer pressure. But sometimes you have to give the people what they want.

So today we ran between 4-5 miles with bricks, never dropping them, unless holding them on the ground, like for a merkin. We did some Indian runs too, and a series of 7s, and a bunch of exercises which some of the pax opted out of after a few reps, or went to the potty instead, or pretended to trip and “accidentally” break one of my bricks. Other pax refused to keep their feet up during ab work despite me asking, “please.” All in all I’ve definitely seen better effort from some. Others gave it everything. Like Glidah and Ghosted. There was no sign of Popeye, who I think would have done well today, but he is still scared of Ignition.

People keep talking about something called “WTF.”  I think it has something to do with “LOL,” or something called an “emoji,” but I am not sure.

Thanks to Xerox for taking us out.

Thank God It’s Monday!

Thank God to the start of another phenomenal week of F3 workouts! Thanks to Chicken Little and Rockwell for allowing me to lead such a great bunch of men today also. I wanted to make the workout difficult but keep it interesting with a variety of running and exercises. I hope you enjoyed it.

The Warm Up – DICCS were given in Middle School parking lot @ COT. Mosey to circle in front of Middle School. Warm up exercises consisted of:

  • 20 X SSH
  • 20 – Imperial Walkers (I couldn’t actually say Imperial Walkers at the time)
  • Jimmy Dugan – center, left, right – walk it out to a plank
  • Calf stretch (Damascus liked this one)
  • Frankenstein

The Thang – Stay at overhang at Middle School circle and partner up. One partner is the timer, the other partner performs the exercise. 150 dips as a team and 150 step up’s as a team. Mosey to road at front of middle school. At each light on right side, alternate exercise of 5 Jump squats and then 5 speed skaters. Head towards circle in front of the High School (come on back Goodfella!) We gathered the pax for a quick leg extension on the curb and we quickly headed to the hill at the side of the High School. At the bottom of the hill we were greeted by plenty of moans and groans. Bear crawl up the hill, at the top 10 Bomb Jacks and run back down the hill for 20 WWII push up’s. Rinse and repeat 3 times. Mosey to the HS parking lot for a Starfish. I forgot to mention the slalom the Shake and Bake performed, impressive! The starfish consisted of 5 burpees in the middle and the 4 corners of 20 LBC’s, 20 Freddy Mercury’s, 20 Box Cutters, 20 Toe Touches. We did a mosey behind the HS to the fence for a quick 20 count fence squat. Mosey towards busses at Middle School for lunges and 40 wall squats. With not much time remaining (The Apple watch was a minute faster) we had to mosey back to COT. At COT we did American Hammers till the Apple Watch had called for time. Again, the other watch had a minute remaining.

The Moleskin– I hope everyone had a good workout and you all worked many different parts of the body today, that was the plan. I might ask Goodfella next time to bring the Rocky music to make it a little more interesting. I had fun putting this together and I hope you enjoyed it!

Announcements – Before announcements we named our FNG for today. Let’s all welcome Rob Bailey who is now called Beatle. Beatle Bailey was shortened. Waxhaw Express – you will need a headlamp! Transporter – They need help Thursday night 6:30 pm Christ Closet @ Byram Road and Newtown Road to load the truck. Mad Dog – who still needs to Q?? Help the Sight Q’s!!

Prayer and Family Photo – I am including all PAX on this post because I did not want to delay this backblast. I hope you do not mind.

Classic Warfare

10 for an old classic beatdown

Head towards the Stones for warmup

SSH
Imperial Walkers
Windmill

Head across Johnston toward the Premiere Deck.
YHC gave some convoluted instruction about counting lights. Note: use the lights in the media for counting.
Every two lights. 5 merkins at first stop, 5 squats at the next. alternating until we get to the corner.

Into the Premiere deck.

Run up a deck, Back down, 5 burpees, back up 10 Jump-Squats. Mary while we wait.
Repeat this pattern to the top. Gasser.
Mic Check hates if someone runs faster than him. Great seeing Lex out front pushing mic check. War Eagle and Teddy close behind.

Top of the Deck. Enjoy the view.
(Reminisce about the time a group of college kids was partying thru sunrise. It was uncomfortable running into them. we left quickly.)
Lunge Walk across the lot. Bear crawl back
Lunge Walk across the lot, Bear crawl backwards back.

Head down the stairs and towards the hill weave.
Wild Turkey led us in this old classic slalom. Where was MT? YHC forgot to tell Turkey to stop. I think he would have slalomed across the bridge.

Top of Bridge – grab some bridge and 50 air-pressses in cadence

Head to the Lance-lot (??)
Downhill suicides with PAX Called excercises at the stops.

Head behind the building for uncomfortable Balls-to-the-Walls with 5 presses if you got it.

Head to rock work for three rounds of
10-10-10 Curls
10 Presses
10 Tricep Curls
10 Bent-over Rows
10 Squats

Mosey Home.

Thine Only.
Great group today. Lots of enjoyable mumblechatter curtesy of Mr. Bean but giving it right back. It had been a hot-minute since YHC was at stonehenge. It was nice to go inside somewhere for coffeeteria.

Upcoming Items:
SOB Wars
WTF – Trail run

The train leaves @ 5:30am sharp…

This is the story of 11 HIMs, and another HIM, and yet another HIM.

Lots of discussion before launch of long weekends and barely making it out of bed to start the week of right. Nevertheless, 11 HIMs took the red pill this morning and posted to Firestarter. Brief disclaimer provided to the group of vets and we launched promptly @ 5:30am.

The Thang

Quick mosey up to the 131 parking lot for a little warm-up.

Warm-Up Exercises in cadence:

  • SSH x 15
  • IW x 15
  • LSS x 15
  • Mountain Climbers x 16 (got lost in my own thoughts here)
  • Merkins x 15
  • Some good long leg stretches to loosen it all up just a bit more.

Completed the CoP and we headed off up Blakeney Heath rd. to the top of the hill.

[This is where our story gets more interesting. I’m going to assume that it was around this time that One Star and C3PO both showed up. Albeit just a little ahead/behind each other and set off to find the elusive PAX unaware that we were headed to the little-used section of the AO headed toward Montessori.]

We ran to the top of the Blakeney Heath hill and stopped before getting to the Montessori school. At this point, YHC called for a Triple Nickle back down to the entrance to the Blakeney Heath neighborhood. At the bottom, 5 Mike Tysons, at the top 5 Heels to Heaven. I had forgotten how sneaky effective that hill is at gassing the group. Doing it five times added just the right amount of push.

Next we headed down to the Montessori school to some lifting rocks.

[By this point, I’m assuming C3P0 had already run through the shopping center, across to the medical park, and figured he’d try Blakeney before hitting up the Nail Salon. Assuming One Star had done the same, sans heading to Blakeney hill.]

Everyone grabbed a lifting rock from the very limited selection, and we did some upper/lower bodywork. Did two rounds of 20 Curls, 20 Thrusters, 20 Triceps Extensions, 20 Dips. It was at some point in the middle of our second round that C3P0 makes his way over the hill to join the group. Not sure how he found us though. That triple nickel took it out of the group, and we were just about silent during the rock lifts. Regardless, 12 men now headed back toward Blakeney to finish up the workout.

[At this point, One Star could have decided to grab some coffee and draft into CoT but instead, he continued on his search.]

We made our way back to the stairs near the My Gym for some pull-ups and timed runs. Split up into groups of three. Two PAX on doing pull-up under each of the two stairwells, with the third PAX as the timer. Run up, over, and down the stairs and tag out your partner. Did two rounds much to the delight of the group. Toward the end of the second round, One Star finally completed his quest and joined up with the group.

Mosey to the large wall next to Banana Republic for some wall sits and arm raises. 2 rounds of 50 arm raises. Wingman called out my ‘jazz hand’ form but I like to think they were more ‘raising the roof’ than jazz hands.

Mosey back to launch and were joined by 4 runners from Blakovery for a few rounds of Mary until time. Ended the workout 6 PAX stronger than when we left.

YHC with the takeout prayer.

Moleskin

  • Not a lot of mumble chatter this morning. Everyone put in the work but only a modest amount of banter as the PAX put it all into the workout.
  • “Late start” AOs are hitting the F3 lineup like cryptocurrency IPOs lately. However, the majority still launch @ 5:30am sharp. I’d still love to see an aerial view of C3P0 and One Star hunting for the PAX this morning. What’s more impressive is that they never ran into each other during their search.
  • Thanks to Teddy and Wingman for allowing me to lead the men this morning.

Announcements

Saturdays are for the Boys

3 pax showed up at Calvary at 0700 yesterday for the latest edition of Olympus. After missing last week due to family travel (but not sorry to miss 20 minutes of snatches…), I was excited to get back out for an hour of bells.  Mighty Mite and High Tide joined me on a cool morning.

Warm-up:

SSH x 20 IC

10 2-handed swings

Windmills x 10 IC

10 2-handed swings

2 prying squats IC

10 2-handed swings

Main Thang:

Neupert: 10 sets of 2 double clean and press EMOM

Complex: Merkin on the bells, snatch L, merkin on the bells, snatch R. That’s 1 rep. Do 10 sets of 5 reps. Rest between sets.

Easy strength:

  • 4 sets of 5 double deadlifts
  • 4 sets of 3 renegade rows per side
  • 4 sets of 5 floor presses

Carry and Mary: farmer carry out, elbow plank, farmer carry back, elbow plank. Hollow body hold for 1:00, then glute bridge for 1:00.

COT with the RockZero pax. Thanks to Runstopper for taking us out.

Announcements:

  • Functional Strength Challenge will be at 0700 at Old Providence Elementary on 5/22.
  • Stone Chicken is next Saturday.
  • Waxhaw Trail Fest (WTF) is in 2 weeks.

Moleskine:

  • A small veteran crew for Olympus this week. It’s always good to have more pax, but the smaller crew makes for some good conversations. Thanks to Mighty Mite and High Tide for coming out this morning.

Where did all these guys come from!?

This was the first time I have q’d the hour long Saturday workout, and I apologize for the long awaited write up here, but this is seriously the first hour I may have been home this weekend… Yes, Sunday at 9pm!!! from a 6:30 saturday Commitment that was nearly forgot about and ghosted since the alarm had been set for PM! I roll up and there are a ton of cars……But no Pax, WTF is going on? the only other pax was Popeye! well, apparently there may have been a WTF tune up or something going on that the rest of us may have been unaware of. All in total, we had 2 Ruckers, 9 for commitment, and 8 doing WhaterverTF they were doing +1.5?!

Warmup:

DiCC’s called out… Quick mosey around and back to COT…. Wow, that was a great workout! Just kidding, we circled for Centerfold who came in on two wheels.

  • Moroccan Night Club 20IC
  • Calf Stretch/Up/Down dog
  • SSH 20IC
  • IW 20IC
  • Potato Pickers 20IC

Thang:

Head to the Rock pile near the School, do 2-3 exercises then a long loop around the school lot

  • Blockees x9
  • Hammers 18 2=1
  • Lung Twist 20 1=1
  • Curls 35
  • Hernias 20
  • Squat Thrust 20
  • Tris 30
  • Chest press 35
  • Row 20

Finish up then head to the Club house playground stopping at every other driveway on the left alternating 5 Merkins and 5 Speed Skaters 2=1.

At the Clubhouse playground pair up 200 each of Dips/LBC/pullups/Step ups one runs, the other plays.

Finish up, head to the trail shortcut heading back to COT…..Wait, whats that? Who’s that? Where’d they come from? Where they going? the WTF’s just flew by us…. We stopped at the circle where each pax called out an Ab workout (too many to remember) then more Pax showed up Rucking!

Back to COT where we now have a Doubled group!

 

Moleskin:

My musical choice was going real well until Rage Against the Machine’s “Killing in the Name of” came on… but either way, it can be a treat to have some tunes on occasion to help get things going. I did get made fun of AGAIN by Goodfella.. Not for my Utility clip, but the Warmups being written on QB wrist holder… To be honest, I may have been able to wing it, but like to be somewhat prepared in case i engage in a little too heavy of a night prior.

As stated before, I hadn’t led the hour long workout in the past, so I was a bit worried at first, but the guys were all good with what I had in Store.

As always, its great to get out an lead the group, especially when the weather is so fantastic, cant wait to get at it again in May.

Announcements:

Welcome FNG Michael Wilfong -Peekaboo Originally from Union cty in Indian trail. 2 kids, one on the way. Works in Real Estate in Waxhaw, loves the outdoors, went to App state and Deadwood brought him out but Ghosted him! Peekaboo as he has the kids all under 6.. Initially asked if the name is Permanent?!?!  Hes asking ME???? If it werent permanent, id have been changed long ago brother!

WTF May 1st 6:30 Blackhawk.. 13 miles per on a 3 Man team with Saturday Convergence. Kid Rock cooking up some good eats..

Need Q’s for Commitment

Blood Drive Sat June 19th

Ghosted Took us out… Man, some of you guys are just so good it seems scripted.. Way to take us out!

Better late then never, Now I can sleep… Sorry, not even gonna edit.. Sorry for grammatical errors.

Good Night!

 

 

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