On a nippy morning in the southernmost tip of Mecklenburg County, 7 men decided to go run around town. Here’s what we did:
Start Running
Left out of Matthews Elemntary
Right onto Main Street- Stop at every Stop Sign to get some pain stations in. (SSH, IW, Merkins)
Right onto John Street, then cross over onto Ames Street- SQUATS pain station
Right onto E Matthews, Left onto Independence Parkway
Run downhill until you hit Target, take a right into the Parking Lot
Sevens- Jump Squats and Merkins
Once we were all done, gathered and left onto 51.
Left onto N Trade Street
Right onto Charles.
Left onto Ames.
Left on Main Street
Back to Matthews Elementary and finish!
Total around 5.5 Miles
MoleSkine
Let’s get it out of the way- it was cold. But perfect running weather- cold enough you want to get moving, warm enough that you’re not frozen once you do get moving.
In my mind, Sparta is one of the underrated workouts out there- A good mix of running with just enough bootcamp to make it interesting, right in the heart of the beautiful downtown Matthews.
Gypsy apparently had been promoting that I would provide a local, scenic tour of Matthews, however, I had already decided on the cold, coporate approach- heading to TARGET, by way of passing the Harris Teeter Coporate office, and the (I think) gears or sprockets office.
Great group out there- all cold (figuratively and literally) blooded veterans who know what’s up.
Christmas was out in the lead- but he’s so nice he didn’t open up the throttle on a couple of occasions because he in fact several times you could tell he was waitin on me. He got tired of that and disappeared from view once he opened it up on 51.
Gypsy wasn’t far behind but it took him a bit to get warmed up- he was still feeling the pain that is Skunkworks (only the biggest and the baddest show out there on Tuesday’s morning).
Full House was cranking it out today- fun story, while I was running one Monday with the legendary Slim Fast and Peak Q- guru, Sensei when all of a sudden he materialized in his car. So I learned he lives right down the road from Sensei, and is close to a couple of the other guys! Truly a small world.
Arena and Retread were coming on strong- both veteran runners who were knocking it out.
And of course, Joker who rated this Q highly- I was on his podium for one of the top 2 workouts he had been too in January! (he had only been to two, but we won’t talk about that).
All types of good mumble chatter, but can’t remember it all.
But on a serious note, right before I Q’d this morning, I listened to the Nations Podcast on runners’ safety, and tried to modify the workout as much as I could with the suggestions. Good news- it works. Keeping an eye on the 6, adding an additional bit to the disclaimer- it’s not hard to do. But even the little things can make an impact- especially as Q, where what you do sets the tone for the entire workout. Whether running, or bootcamp, or stretch, the key is we are all out there getting better- safely.
Thankful for these guys- thanks Madison and Gypsy for letting me lead!
A dozen Bagpipers, including a Respect visiting from F3 Louisville, noticed sandbags in the lot and left heading south, hoping we wouldn’t return for them.
Thang
Moleskin
We went out hot this morning starting with the Merkin/Mtn Climber descending pyramid thing which was a shoulder smoker. Thanks to the whole Q-drenaline thing, YHC managed to make it through without the voice cracking. Grumbling was light at this point but increased in volume at the Conlan hill. Still, there were no refuseniks.
Kirby had to pause after the 3rd round to ensleeve his calf — just happy he did it before he finished, can never be too safe. Frehleys may have skipped a round, but no judgment here as I am pretty sure that is fully legal in the Respect rulebook. Another respect, our visitor Jitterbug from F3 Lousiville may have been regretting splurging on the corporate card at dinner last night. He was playing a symphony on his way up the hill that even Frehley’s would’ve been proud of had he been close enough to hear it. Nonetheless, my man Jitterbug represented Kentucky well and pushed hard with no complaints all morning. Word on the street he may be joining us again this week, perhaps with his boss in tow. Long Haul rounded out the trio of Respects and left Frehleys and Jitterbug in his dust. Hip looks like it’s healing well.
Thanks to Fire Hazard and One Niner for the sandbags this morning. Next time will have to spend more time with them as they add a nice twist to work around Loch Ness (and because Mighty Mite was offended that we didn’t use his bags). The even dozen PAX worked out just right for 4 bags and 4 groups of 3. War Eagle or Kirby, not sure who, even invented a new exercise by making the jump part of the Bobby Hurley a box jump. Seeing as Michigan is now officially better than Duke and just took over the #1 spot last night, this exercise (also better than Bobby Hurley) is now called the Charles Matthews (because Ignas Brazdeikis is just too damn hard to remember). #GoBlue
Great morning with great guys. Awesome having Teddy back with us on the regular now that he has moved back! Appreciate the invite to lead.
Announcements
19 Pax showed up at Watchtower this morning for a gentle uplifting workout. But before we get into the particulars we made sure to have a little discussion about DCCS.
DCCS – is something that all Q’s and Site Q’s should concentrate on for 2019.
With that out of the way lets mosey
Thang:
Pair of 7’s
Partner up with someone and P1 runs one way around 4 islands in Target parking lot P2 runs the other way around.
When you meet up start with 6 x Handslap Merkins.
Continue going in opposite directions.
When you meet again 1 x Handslap Burpee.
Continue going this time 5 x Handslap Merkins and 2 x Handslap Burpees.
Finish when complete 1 x Handslap Merkin and 6 x Handslap Burpees.
When finished join the Burpee Indian Run
Deadwood Webb
Run to island and back to cart return
4 x incline merkins at cart return
Run 2x island and back to cart return
8 x incline merkins at cart return
Lead group completed about 5 rounds before moving to next exercise
Double Barrel Indian Run:
Create 2 lines and Burpee Indian Run around Petco to Hickory Tavern
Back 2 pax in each line drop for burpee and sprint to front.
Frack Webb:
Derkins/Dips
Starting at 1 derkin and 4 dips
Go up to 10 derkins x 40 dips
(Frack would have been impressed with the complaints on this one)
Based on Fuse math we completed 55 Derkins and 220 dips
Dana Webb:
Heels to Heaven/Flutters
Start at 1 Heels (intentional “Heels” just to get Wolfpack fans warm under collar) to Heaven and 4 flutters
Go up to 10 Heels to Heaven x 40 flutters
Completed 55 Heels to Heaven and 220 Flutters
Hooch Time:
Just to ensure we ran over time completed 20 x toe touch LBCs to dismay of Zin
Moleskin:
Announcements:
When Squid reached out to me last week to see if I could take a Matrix Q, I was all in and took the next available option. I typically use Monday as a rest day, but knowing we’d be cooped up all weekend at 2.0’s volleyball tourney – hard committing to a Monday Morning workout was sounding too good to pass up. Pretty sure the last time I was at matrix was also my Q. Need to get out there more often though, it is a great AO, with a strong group of regulars under solid leadership. Plan for this morning was 2-3 miles but mostly focus on upper body. Lots of merkins and burpees with some pullups thrown in. We wouldn’t completely neglect the legs though as we covered 2.3Mi with some squat varieties thrown in. Following a thorough disclaimer, here is what went down. Warm up jog to Lower parking lot for extended COP – (Pro was regretting his no glove choice as the pavement down there is reminiscent of the Day Zero AO (RIP)) Sshx20 – 5 burpees Merkinx20- 5 burpees Iwx20 -5 burpees Widearmx15 -5 burpees Squatx15 Diamondx10
Mosey to upper Mini track for Triple Nickel Hand release Merkins at Turn 1 / ground touch squats at Turn 3 5 Reps of each exercise for 5 Laps around the Mini-Track 5 rounds 5 reps LBCx30 to allow time for all to complete
Dash over to the Playground for a 10x10x10 Circuit of the following: Pull-ups / knee raises/ dips X 3 Rounds
Head down to the lower lot and approach Soccer field for four corners. At this point – nearly everyone was hesitant about heading onto the pitch as apparently this particular field lacks proper drainage and is subject to gooey-cake-batter-like conditions. We audibled and used the parking lot instead for the following.
4 corners on lower lot 1 20Merkins at each corner 2 15 dry docks 3 10 jump squats at each Corner 4 5 burpees
Head back to Playground for 10x10x10 x3 rounds Reverse Grip Pull-ups / incline Merk/decline Merk Lap around dark side of campus to home base – merkin plankarama (aka core work for the last 2 minutes)
Moleskin: A solid 13 for a cool Monday morning w/more than half pulling into the lot on two wheels along with the Q w/a few seconds to spare. No FNG’s present, but plenty of grizzled veterans and PopTarts return to the gloom. Having just had a cortisone shot, it was a test run for PopTart this morning. By the looks of it, things must have held up pretty well as it looked like he was getting after it today. As usual, Purrell, OrangeWhip and Mcgee were up front chatting like they were heading to their middle school lockers between class. Gents have strong motors. O’Tennanbaum was right on their heels along with Prohibition, Christmas and several others. Squid knocked out every rep with impeccable form as is his MO. Pro saw my nearly unrecognizably muddy trail shoes and wondered out loud why I’d be wearing such muddy shoes. Looking down at his own brand new running sneakers, looked like he nearly audibled back to the car. Despite not having gloves either, he manned up and decided to see it through. We decided to keep it clean and avoid further damage to the muddy pitch – I don’t think anyone minded that decision. Really enjoyed it this morning guys. Good to get out of our comfort zone and post at places we don’t normally on days we don’t typically post every so often. Thank you Squid for asking me to Q. Take care.
Announcements: Joe Davis Run – Registration is open – Race is 3/9/19 (5K and 10K Options) Gypsy Qing speed for need training in Lexington Kentucky 2/9 (clown car option if you are so inclined)
Jello planted the SF before his pre-run with HIPAA, and after 14 more had mustered we launched for a Monday morning downpainment (Floor Slapper & Mailman, I think, were late to the party and joined us after the warmup lap on the track). Below is somewhat close to what we did, in no particular order, with some flavor mixed in:
After the warmup lap, the pax each grabbed a rock from the piles near the stairs. Mosey to the launch lot for COP with H-R Merkins, Slow Squats, IW’s & Flutters.
Partner up and P1 does called exercise with rock while P2 runs around the far lamppost and back. Flapjack. 4 or 5 circuits.
Put rocks back.
People’s Chair…BOG explained why they are so named, something about China and People and Republic. Thanks to our WD.
Also did some BsTW.
Jog to front (or side) of school for some step up and squat work.
Back to lot for some lunge walks and bear crawls. Clover out front on this one…the Fighting Blue Irish Devil is a natural at the bear work.
6 MoM consisting of some plank work, dancing Chilcutts, 6-count burpees, slow flutters, American Hammer, LBC’s, etc., etc.
Done.
COT with Nameorama. YHC had already decided on his next 2 FNG names regardless of who EH’d them or any of their story. Doug is no Mr. Magoo and Andy is Captain Feathersword. You’re welcome.
Good work by the pax. Thanks to Jello & Thunder for tapping me to Q. Good camaraderie in the Basecamp gloom. Until next time…keep your ear to the grindstone.
Disclaimer
Do not sue me , the school or anyone else– go at your own pace and do not get hurt…
The Warm Up
Mosey around Lot so one PAX could pick up phone to carry during workout ( Posse would be proud of us)
20- imperial walkers
20- low slow squats
20 – Potato Pickers
20- Mountain Climbers
Calf Stretches
The Thang
Run to in front of middle school and partner up
The Moleskin
Great morning for the PAX. All Pax members pushed themselves and others hard and we ended a great way to be taken out by the one and only Fusebox ( excellent words today young lad). I appreciate the opportunity to lead this fine group of men today
Annoucements
Been thinking about this backblast the whole day, after all it is my ‘first time’, my “VQ”. I need a catchy title.. But, as those of you who know me best, I’m the last to use vulgar references such as loosing one’s “V” card, the “popping” of prunus avium and other cheep, dirty and cliche references to an intimate act. Such references are best left for cheesy frat movies and the dialogue of Michael J. Scott. I on the other hand will take the high road. I will only say this: I lasted a full 60 minutes and never had to say I’m sorry.
The Thang:
Usual disclaimer given however YHC provided some further clarification “I’m from Jersey and if you sue me, I know a few guys, it wouldn’t be in your best interests”.
Warm Up:
What the.., did he just call a bear crawl less than 3 minutes in? Yes he (YHC) did.
Moleskin: According to Rubbermaid’s wizardly, voodoo injected rectangular cube, we covered 3 miles. We also did 1,000 reps: 100 SSH’s, 100 Merkins, 100 Bobby Hurleys, 100 squats, 100 high knee jumps, 100 mountain climbers, 100 lunges, 100 dips, 100 dry docks and 100 LBC’s.
Rubbermaid, Tupperware, Jingles and Centerfold lead the pack. During the first 100 yd sprint, YHC proved that even donkeys can leave others in the dust. On the second 100 yd dash, Centerfold left YHC in the dust and being the gentleman that he is, said it was due to running ‘downhill’. Of course it was, it had nothing to do with YHC’s lack of stamina.
Movin’ to the country,
Presidents of the United States of America
Gonna eat a lot of peaches
Movin’ to the country,
Gonna eat me a lot of peaches
Movin’ to the country,
Gonna eat a lot of peaches
Movin’ to the country,
Gonna eat a lot of peaches
8 rugged men and one 2.0, full of curiosity and wonder, posted at the Valley of the Sun while one brightly clad fortune teller circled them like a buzzard for 10 miles. Many were tested to their limits, but all survived.
THANG:
SKIN:
Remember, Rythym is a Dancer,
Horsehead
Woke up real early this am in preparation for this Q trying to make sure everything worked out fine. Got there and began to gather my gear to bring to the stations, when Fuse rolled up from his long journey from The B&C to help provide gear and set up. We had parked right next to the stations in order to set up with the intent to move them to the regular parking area when we finished however some pax caught us a little early and before I knew everyone had.
11 Pax showed up today to truly become MEN
Once the minutes began to tick by I had about 10 minutes left and decided to do one more rotation then just one more then everyone circle up and roll the Q-Ball a couple times and Time
Good job to every one today everyone did a great job and Welcome Double Doink “aka Double D”
A few audibles and a little confusion all in all I think it turned out to be pretty good.
Bible Study at five stones start back up next Wednesday at 6:30
The Weight loss competition has begun and good luck to everyone!
Editor’s Note: Lois posting on behalf of Sensei.
YHC, much like everyone else has been spoiled by the past couple of weeks with reasonable temps in the early mornings. That ended today as January reminded us that it is in fact, January. The plan today was quite simple, keep moving.
We had 6 PAX at 0530, so I gave them the option of staying on campus or taking a mosey up the greenway. the unanimous vote was to mosey, so we did.
We made it to the greenway and Slim Fast noticed that Hard Hat was not wearing any gloves. Being the caring guy that he is, Slim who apparently has spare gloves in his car ran back and brought a pair for Hard Hat. I did not ask if the spare gloves were the giant orange Mt. Everest gloves or not.
We took the greenway up to Squirrel Lake Park with stops along the way for some SSH, IW, LSS, LBCs, Flutters, Dollys, CDD, Peter Parkers and Parker Peters. Lumberjack asked if we would do the breast stroke in the Squirrel Lake Park pond but he had no takers. We then reversed course with stops for Dips and made it back to launch point at 0615 on the nose.
Chillyskin: