17 for a hill heavy workout. Yesterday I semi pre ran with Turn Buckle before Diesel. I overheard him say “I hate hills” which is exactly the wrong thing to allow me to hear the day before I Q. So I proceeded to plan a winkie that was hill heavy.
Arrived early to find Deadwood and Dasher doing some cuddle stretching in the parking lot before running the thread trail. They would meet back up with us for the last 10 minutes of commitment.
DiCCS – lets go.
WARM UP
Mosey to Rock Pile and grab a lifting rock.
Use the rock to assist with Jimmy Duggans middle, right, left, and back to middle.
Shoulder ladder. 10 presses and 1 hold down to 1 press and 10 hold.
Staggered hand Merkins on the Rock
21’s Curls
THE THANG
Partner up in 3’s. 1 partner to stay at the rock pile for rock work, 1 Partner up at the corner of Kensington Drive/BayBrooke Drive (Basically the main road) for leg work, and a runner in between. Rock work was 200 curls, 200 presses, and 200 tricep extensions. Leg work was 200 squats, 200 speed skaters, and 200 lunges.
Rocks up and Mosey to the covered bridge. If your early, do step ups until the 6 arrives.
Mosey again to the trail.
Merkins to exhaustion (because some can do 35 with no issue while other struggle to get to 20). Roll over for 50 LBC’s. Roll back over for another round of Merkins until exhaustion. Then run to the round a bout. If you have to stop to rest before reaching round a bout, then do 20 crab dips. Once you reach round a bout, do crab dips until the 6 arrives. High Hat tried to Q jack me. Tried being the key word (NOT THIS TIME High Hat). Once Elmers and Haka arrived we continued crab dips until they reached 30. Then asked everyone to sprint back to trail. If TB beat you back, you owed burpees. Everyone finished in time so as a reward I only asked for Aussie Burpees until the 6 arrived. Picked up Dasher and Deadwood here. Apparently they met Hollywood somewhere on the trail which would explain Deadwoods look of pain and brokenness on his face as we arrived.
Merkins ’til exhaustion again. 50 LBC’s. Merkins ’til exhaustion. Run back up to the round about. (Checks watch, not enough time, audible). LBC’s until the 6 finished Merkins.
YoYo mosey towards COT via the trail. Turn around at the bridge and come back to the 6. Continue the “yoyo” until 6 arrives to the bridge. YoYo mosey again to nesbit cul de sac. (yes JWoww I realize I’m running out of time but if given two options of ending on time or ending with everyone together I choose the latter). Collect everyone at Cul De Sac for one final push. All you got to COT. 7:31. Finito.
MOLESKIN
ANNOUNCEMENTS
Comfort Zone – how many times have we found ourselves trapped here?
This was a question YHC found myself asking a few weeks ago. Life for us has been, well…comfortable as of late. This is not a bad thing. Years of being wildly uncomfortable forced YHC into a 7 year grind to achieve this status. Work was great, my M and 2.0’s were in a solid routine, and in early 2021 after some much needed reflection, I found myself in a state of comfort I had not known as an adult. And now it scares me. It scares me to become complacent, too settled, too OK with the current status quo. This fear of being on cruise control is a feeling I’m wrangling with and not yet been able to identify as a good thing or a bad thing – the jury is still out.
For now, the only way I know to solve this riddle is to go back to being uncomfortable. Thankfully there happens to be a crew of men who will have no problem making sure this endeavor does not go unfinished.
After much thought and attempting to talk myself out of a full-fledged commitment, it’s time to put pen to paper and commit. Taco Stand is bringing an original OYO CSAUP – The Whole Enchilada Challenge. YHC will be taking the reigns for the week of 3/22-3/27 and will Q 7 workouts in 6 days. I have not posted more than 4 times in any week since the ‘Rona set in. Schedule as follows:
Monday 3/22: Firestarter
Tuesday 3/23: Bushwood (proper attire required)
Wednesday 3/24: The Maul
Thursday 3/25: Nightmare on Elm
Friday 3/26 Double Feature: The Brave & Snooze Button
Saturday 3/27: DaVinci
I put this out to the Pax for accountability, as keeping this to myself would make it too easy to cop-out. Excited to lead you guys that week and who knows…maybe Taco’s will show back up at DaVinci on 3/27. Show up to find out…
SYITG
Taco Stand
Happy Friday Everyone!! Great day to be at Diesel. 14 PAX climbed out of the rack to joun in some Tabata fun. Anyone that has attended one of my Diesel Q’s knows how much I love Tabata. It takes the mumble chatter up a notch. 35 seconds of exercise then 7 seconds to relax.
WARM UP:
35 seconds Moroccan NCs
35 seconds of SSH
35 seconds Imp. Walkers
First Exercise Set: 3 Rounds – Miserable
Front Raise with brick
Lateral Raise with brick
Upright Row with brick
Reverse Fly with brick
Triceps Kickback with brick
Second Exercise Set: 2 Rounds
Curls with Coupon
Overhead Press
Overhead Triceps Extension
Third Exercise Set: 2 Rounds
Captain Morgan
Slow Squats
Speed Skaters
Monkey Humpers
Fourth Exercise Set: 3 Rounds
Chest Coupon Press
Fly’s
Crab Dip
Skull Crushers
Fifth Exercise Set: 3 Rounds
Front Brick Curls
Side Brick Curls
Hammer Curls
Moleskin:
Great to see everyone this morning. The mood is so much better when the weather is right. I think everyone is stronger when they are not working under the purple lights. Great job by TB, Posse, Chastain and Fuse Box this morning during their pre-run.
Announcements:
The Rooster this Saturday at 6 am in SC – a team marathon with each team member running 5 miles individually and a sixth mile as a team (sign up and see details on GroupMe).
CPR training on Monday, March 29 (I think) at Five Stones (see Surge and GroupMe for more information).
The Fuse Box 100 burpees Asylum this Monday (support Fuse Box by coming out, especially if you are not a regular at Asylum, and bring an FNG so you can reduce that burpee count to as little as 10)
Well, again, this question has not been answered during the workout, but One Star has not been seen. It could be that it was already dawn (which is unusual for me – but that’s the perk of going to Last Call!) and therefore we could not see him anymore taking off…(pun intended). Meaning, his recruiting skills – or better: voluntelling skills – to Q’ing are outstanding. Or, maybe he was just scared of what is coming, after I Q’d Wednesday already. Because of that, I informed everybody that they can expect a slightly modified “repeat”. After Waterboy told us that the donkey kicks on Wednesday gave some nightmares where he would fall on his face while doing donkey kicks, I immediately thought: “how can I include more of them?” In total we were 11 PAX – some I did not see before! – and enjoyed the little bit warmer weather.
Warmup
We started right on time with a short Mosey up the parking lot circled up and did the absolute Waxhaw classics: Side-straddle hops (counting in German, on request of missing One Star), Moroccan night clubs, imperial walkers, Mountain Climbers – each 15 times. This time I added 10 merkins and the order might not have been the same. Then some calf and runners stretching, upward dog and downward dog… nothing out of the ordinary!
The Thang
From the warmup circle moseying to the main entrance of the high school, asked the PAX to team up… One should run around the island (middle lane) while the other is doing exercises. First low slow squats, then derkins, lunges and J Lo’s. Repeat! I told them to repeat until I say recover. I’m not repeating the same sentence from my lase backblast… Basically: don’t use your brain and waste energy counting! Some thought “great, my brain can have a break!” others thou… couldn’t thin… well, we are not going into details here…
Indian Run to the picnic area – just to include 20 donkey kicks for more nightmares! The Indian Run was not well known, so there was some confusion on what to do, how fast to go, who has to overtake,… Next time I will make sure to explain this better as well… Then along the path to the next parking lot (end of path). Repeat the same thing from Wednesday: Partner up with 3 – which is difficult if you are 11 PAX total… Now, an in-depth explanation followed, as I learned my lesson from Wednesday and wanted to avoid confusion. 1 Team member stays where we are and makes an exercise, 2 are running to the entrance of the school, one stays there and makes an exercise, the other goes back to the first location and tags the first team member,… not too difficult, if it is well explained… Exercises were: Dips and Heels to Heaven at the School entrance, bobby hurleys and big boys at the beginning of the path. Repeat! Some PAX used the mosey to relax, slow down, chat and laugh… My initial thought was: they are going to pay for this with burpees! But on a beautiful Friday morning, I showed mercy… And I want to win the Rooster tomorrow… selfish me…
Because it was so nice, we tried the Indian Run again to the back entrance of the High School – and to my astonishment as I was expecting, the PAX are clever, fast learning people and it was a success! Team up again! One partner is doing exercises, one is bear-crawling across half the parking lot, running to the end and running backwards back to the partner. Exercises were: Dips, speed skaters, merkins, Freddie Mercuries. Repeat!
Mosey back in direction of COT, stop at one of the side entrances for 30 shoulder presses and some more nightmare donkey kicks (20)… sleep well! Hahaha… Mosey to the hill at the parking lot, wait for the 6 with American Hammers and finish strong with a jailbreak to COT.
Moleskin
Although it was late on a Friday morning, there was not much to talk about. Maybe everyone was confused with me counting in German, or they had to figure out how this da** Indian Run works, or they were just happily looking forward to a beautiful Friday and the upcoming weekend! Who knows… maybe they were just focused on looking for that One Star which might be still visible up in the sky taking off…
My takeaway is definitely: Q’ing is not terrible, especially when you can do 2 similar workouts within 3 days… and if you have great and supporting PAX like we have at F3! Thank you!
Announcements
Thank you, Flanders, for the closing prayer!
Upon early arrival into the parking lot, 3 guys were already there ready to get after it pre-run for Impromptu. Then 4 others showed up to the aforementioned “Limited Running” Swarm . . . That great marketing worked for 2 suckers Popeye and Surge.
WARMUP: Mosey lap, SSH, Merkins, In-and-Outs, StumpJumpers
THANG: Grab a dumbbell or KB
MOLESKINE: Not much mileage . . . Focused on upper body to save the legs for The Rooster
CHALLENGE: These aren’t “Extreme” workouts . . . Just maybe something you aren’t used to. It might be gear (Diesel) or only Running (Pursuit, Waxhaw Express, Morning Woods), or both (Cowbell), or just 15 extra minutes (Ignition, Swarm). So pick 2 next week and send up “YOUR SIGNAL” for others to join you!
Floorslapper arrived at 5:30:42am, just after YHC commented he was potentially still to join us. So after a weak disclaimer that talked about risk-mitigation and after waiting on Floorslapper, 10 pax launched into the south Charlotte gloom at Centurion.
4 of the 10 pax wore their safety-conscious fluorescent yellow/green shirts….in fact, taking responsibility for their own safety. We used the crosswalk in front of Catholic to cross 51 – GOP was impressed by the safety-consciousness.
Unfortunately, neither site Q was able to post as Preschool’s M is on bed rest expecting their 2nd child (prayers continue for sure) and Mermaid texted at 5:10am to say his back was hurting and he was heading to Raleigh. Really think he was just making sure YHC didn’t sleep in a la Margo last week.
So here’s a bit of Thang and some Moleskinny:
Ran up to the top of Tartarus for COP. GOP was complaining that we didn’t do a warmup (aka COP) before scaling Tartarus. #cobains
Clover had a mild panic attack when he got to the top and realized YHC turned left rather than right at the top. #patterninterrupt
After COP, we ran down the stairs and made our way over to the least known natatorium in Charlotte. Runstopper remarked that he loved this parking lot due to the smooth pavement. M Stopper will be even more thankful. No tights, by the way.
Did some stuff on the sloped lot and then made our way to the rocks down Little Avenue. Grab a rock – way too much scrutiny and chit-chat about finding the right rock by the pax.
Made our way over to the 2nd palliative care/hospice facility near Centurion. Perhaps the first time Centurion pax have ventured there…someone should check with the historian.
Did rock work and runs for a while…and Clover and Slapper reminisced about their boyhood days at the former Trinity College in Durham (now known as Duke University). Speaking of history. here’s a little nugget about the Dookies:
“Duke University traces its origins to a small school that opened in 1838 in Randolph County, North Carolina. Originally a preparatory school for young men called the Union Institute Academy, it was then chartered as a teaching college named Normal College by the state of North Carolina in 1851. The school underwent another transformation in 1859 when it turned to the Methodist Church for financial support. Reflecting the new partnership, the school’s name changed to Trinity College.”
There’s very little “normal” about Clover & Slapper.
After the rock work, we ran back to the launch lot – traversing through “Jack in the Box” drive-thru. Does anyone ever eat there? It amazes me that they are still in business.
Did 7.5 minutes of Mary with a 13-burpee finisher. Finito.
Couple other observations:
Huddle House and Sable are buddies from Appalachian State. You know – that basketball school up in Boone. Keep an eye on Donovan Gregory of the Mountaineers!
Thunder looked well-rested. Ickey less so; but both were thankful for the 2.07 miles vs 4.07 miles as is the custom of some bootcamp Q’s. Meant to keep it under 2 miles, apologies men.
Point Break was getting after it as he always does…
That’s it.
Please continue to pray for M. Preschool and their baby. God’s listening.
And ask God to heal Jennings Palmer, Bout Time’s son. Cancer sucks as we all know – pray that Jennings is restored to full health (bone marrow transplant was yesterday), and that many people hear the story so God gets the attention and many come to know the hope the Palmer’s ultimately have in their God.
Passez un bon weekend. App State & UNC-G are dancing. Duke, State and Wake are not.
5 PAX showed for some Marvin Miles, wait, one more is driving in as the PAX left, so hold up and now leave with 6. Six ran through Marvin and continued to question Bunker’s reading and viewing material as he prepares for running The Grand Canyon next month with several other PAX. When a couple of failed attempts is the most positive result he’s finding, it’s definitely worth reconsidering your plans — or at least updating your will before heading out. They also don’t have a place to stay yet so it might end being a multi-day situation worse than BRR. Turkey Leg is about to taper for the Chesapeake Marathon, which probably isn’t the Shamrock Marathon, and he’ll hopefully have high recommendations for his chiropractor soon. Frasier took it easy today before the ultra division at The Rooster tomorrow, while Bratwurst and YHC enjoyed the run before heading home to hear from our teens about how we’re cruelly forcing them to miss virtual Friday to take the pre ACT. (Channel Allen Iverson and “Practice?!”). And Gold Digger has figured out this fatherhood thing, but graciously listens to advice from others who would likely admit feelings of great inadequacy in this area, especially at the early months when mom does all the work and not just most of it.
Good times in Marvin.
4 fellas for this fridays edition of Snooze Button.
20 SSH
15 Windmill
10 Squats
All Routes lead back to Community House (CH) and Ballantyne Commons (BC)
Small group but lots of chatter.
Is there a meth lab in Ballantyne?
Can you make an IPA with the creek water in my neighborhood?
Does anyone know the 21 roofing guy?
Great job out there. Near 3 miles for a bootcamp is pretty great. Glad to meet you (again) Butterfinger. Great job out there.
Convergence.
Happy Hours.
see various channels
Warmup
Ran 1mile up MB Pkwy to roundabout for some leg stretches.
The Thang
In preparation for The Rooster on Saturday, we ran 4 – 1mile loops.
Total Miles Ran – 6.2
Moleskin
Braces made his 2nd F3 Pursuit workout.
Robocall & Foot Long continue to impress with increased speed & endurance.
Wolverine always amazes us with his speed despite an injured knee.
Announcements
The Rooster – Sat 3/13/21 @ 6am
F3 Dad’s Trip – Sat 3/13/21 @ 8am from Stonecrest
Neighborhood Watch Sun 3/14/21 @ 7:30am – Champion Forrest
Waxhaw Trail Fest – 5/1/21 = Walnut Creek – 3 man teams (1mile, 3mile & 5mile) – Pax sign up and draft teams.