This was a first, halfway through my description of today’s route, I was thoroughly booed by Purple Haze. Here’s what elicited the response.
From Latin lot turn left onto Providence Rd, turn left on Pineville-Matthews and then left on Strawberry Ln to South Charlotte Middle School. Run the track as fast and as much as you want and head back using Pineville-Matthews and Providence.
Well, as we learned today just getting to SCMS is a haul – nearly three miles. If you did even 1 lap, you’d wrack up nearly 7 miles. This is a good challenge b/c it allows the fast guys to get as miles as one can muster. According to Strava:
6+ miles
Wild Turkey
Pop Tart
Retread
Ironsides
7+ miles
Turkey Leg
Purple Haze
8+ miles
Purell
9+ miles
JRR Tolkein (includes run-in)
Noteables:
Pop Tart & Retread made it home just after COT. (Apologies, I figured you passed me at some point.)
Rachel & Purrell pontificated on the size and species of a rotting carcass somewhere in the Providence Rd. sewers.
Why is Rachel not on Strava?
Lots of “runners” out there lately. Be mindful and respectful of others on the road.
Announcements
Isabella Santos run this weekend. Convergence at Stonehenge.
11/11 Vagabond
Well most of us didn’t like that Yhc stated that he wanted to run a 5k this am to train for the Isabella Santos race. Well we did it anyway. It all started with us going off the reservation and gaining some distance right from start. We moseyed for a half mile then did 10 merikins to warm up and then we kept going. Somewhere in the middle we partnered up. Evidently if you are in a circle your partner will be on your left. We did 150 LBCs in ladder starting with 10 then 20 etc. while our partners did 20 dips. We ran some more and stopped to do flutters and mountain climbers. Crab cake proceeded to give positive reinforcement to yhc and let him know what a wonderful job he was doing counting and calling out exercises.
Well we ran a lot more and thanks to Dumpster fire we ran another .5 to get just to 3.2 miles the morning. The mumble chatter was real but all PAX made it and are hopefully a little stronger for it.
Thanks again for opportunity to lead some of the finest F3 men.
Thanks to Drago for getting in 50 burpees prior to launch. No one else had to suffer. The men were disclaimed and away we went to the parking garage.
COP
IW and SSH x 15
Merkin and LS Merkin x 10
Run up the ramps and do 10 merkins at the first turn and 10 drydocks at the second turn all the way to the top.
Circle up for some Mary: Rosalita, Flutter, Dolly & American Hammer x 15 each.
Run down the stairs and get ready for the Four Corners. While running around the football field, we stop at each of the four corners and perform the following exercises: LSS, Calf Raise, Merkin and Monkey Humper x 10 each. We completed a total of four loops around the track.
Partner up by the benches behind the school. Partner 1 lunge walks up the handicap ramp towards the school and runs back to Partner 2 who is doing LSS. Rinse & repeat twice.
Run around to the benches in front of the school for dips and durkins x 10 each with a total of three rounds.
Mosey back to the launch site we had time for 15 LBCs (not burpees)
Announcements
Trash Pickup next week – starts at 5:05
Centurion site Q’s are requesting the Q to take any prayer requests.
Prayer Requests:
Runstopper’s child dealing with medical issues.
Uncle Phil’s wife is expecting a child.
All those affected by Hurricane Florence
12 fine men gathered this morning at The Matrix to get a little better. Well, maybe only half of their body got a little better.
The Thang
After a brief disclaimer, off we went. Ran a lap around the school ending in the parking lot at the front of the school. Circle up for COP. COP was IW x 10, Plank Jacks x 10, and LSS x 10 all in cadence. Walk over and line up on the parking spot lines. We would stop at each line for 2 Monkey Humpers all the way to the end of the parking lot. Run back to the start. Repeat but with 3 Jump Squats at each line. We finished this with Lunge Walking to the end and then running back. Head to the wall in front of the school for People’s Chair. While in the Chair position, each Pax would take their turn doing 10 Jump Squats. Head back over to the same parking lot. Line up on the first large tree on the left. We would use the large trees to do suicides with leg exercises at each turn and Mary each time you got back to the start. Round 1 Jump Squats x 10/LBC x 10, Round 2 Reverse Lunge x 10/Flutters x 10, Round 3 Sister Mary Catherin x 10/Freddy Mercury x 10, Round 4 RDL x 10/Heels to Heaven x 10. Head back over to the wall. We did People’s Chair again, but with leg lifts in cadence this time. This didn’t work as well as YHC had hoped so it was quickly abandoned. Run down to one of the light poles along the main entrance. Here we would do a round of Lt. Dan followed by a sprint either to the stop sign or back to the initial start point. Lt. Dan is basically Jack Web for your legs. So 1 Squat, 4 Lunges/2 Squats, 8 Lunges, etc. We did this until time expired. Believe we made it to 6/24. Done.
Naked Moleskin
Great work today men. Thanks for playing along with the leg day thing. YHC has been limited when it comes to upper body movements due to an injured shoulder so improvisation was the name of the game. Thanks Squid for the take out.
Announcements
-The Matrix need Qs.
-The CSAUP Vagabond is coming up on 11/11.
14 pax for the monthly “heavy” edition of RockZero. What does “heavy” mean, anyway? For some, it’s a bootcamp with a little less running and a few more exercises; for others, it incorporates a few rocks curled or pressed overhead. For YHC? It looks like this:
The Thang
Disclaimer
COP:
One mile run around the campus, dodging traffic, as needed. (again, #disclaimer) (with a choice of muddy shoes or speeding cars, we opted for cars…) (mid-pack about an 8:30-8:45/pace)
Station work:
Intermission – another mile around the campus. Maintained approximately 8:30-8:45 pace.
Second half:
Done.
COT
Announcements:
Trembling Moleskine:
#Cobains for the late BB; 2.0 soccer and then travel took up the weekend.
Hopefully everyone got a lot out of this workout; YHC did. Those 3 runs (plus 1 reconnaissance run to measure the distance) were just as tough as the weights (well, almost), as they were not a mosey in YHC’s book. Tclaps to Hammer for pushing the pace, with Flipper and Gummy in close pursuit.
With a 3 mile “suggested” minimum, YHC aimed to deliver. #missionaccomplished as we hit 3.9 miles, due to the sprints and the 1.0 mile lap being modified to about 1.10-1.15. #cobains to those who saw YHC listed as Q and thought this was the low-mileage option.
One modification on the run was the slight detour onto Rea Rd to avoid mud in the field. It did require some alertness by the pax, but it wasn’t too bad. #disclaimer
Even with all the running nonsense, we still managed to cycle through all 7 stations (thx Hoover for the impromptu addition of the curl bar station) twice each, once before the intermission run and once after intermission.
Tclaps to the 2.0’s joining in the fun. Jimmy Dean was taking ’em down on the Sprints, while Boondocks was grinding out the weights (observed swinging a KB that would nearly lift him off the ground each time).
Big League Chew representing as WD, showing age is only a number, as he hasn’t lost a step.
A little Meathead flavor was present, with 80’s rock hairbands providing background tunes for the station work.
If not before, we now all have a common understanding of “heavy”.
Thanks for the opportunity to lead today.
Aye.
8 PAX showed up at the fountains of Blakeney on a Monday morning for a planned trip thru the fancy neighborhood. It was a typical Monday morning, Bunker parked in his spot, Bratwurst was pulling up at 5:15 and Cobbler was trying to figure out where he could do his thing on this route.
With no disclaimer but a few headlamps we were off.
THE THANG:
This was the route we took this morning according to my fancy watch:
MOLESKIN:
A new PR for Cobbler this morning. He made it thru a running workout without having a stop or detour. Congrats!
One of the reasons I love running with Bunker is he is so funny. Before the launch he lamented how his legs felt tired due to his marathon training and running 16 miles yesterday so he would “run slow.” Then once we entered the fancy neighborhood he told the other fast PAX he would yell directions ahead to them as he would be behind since he would “run slow.” At one point, I was trying to keep up with him at a sub 8:30 pace and after he left me behind, he easily caught up to the other fast guys.
Two things I could not figure out this morning: (1) where did Tuck go and why did he not want to stretch with us? and (2) does Polly not like us or was he looking to get extra miles by parking his truck about a block or so from the rest of us?
Thank you Johnny Utah for taking us out.
As always, a fun start to Monday.
Returning after the bye week we have a new leader of the pack. Zinfandel has taken the yellow jersey with an impressive 6.34% and 16 lb loss and appears to be determined to continue to push the pace even if it means mockery from the family when he orders tofu for dinner. Not far behind is fellow Briarcrest member Fuse Box (6.22% and 15.8 lbs) who we believe has no more layers of clothing to shed and has kicked the weight loss into high gear. From rumblings at Flash it appears he is looking to chase down the lead. Rounding out the top 3 is Doughboy (Lawson) who has the highest total lbs lost at 16.9 and is within striking distance at 6.04% loss. Could the Q juice push a few extra lbs out this week time will tell.
Additionally, we have Chicken Little and Dana who both have reached double digits in lbs loss in 3 weeks. Great job fellas!
In the team rankings Briarcrest has taken a commanding lead with a 12 to 35 advantage based on overall ranking of the top 4 from each. Could Briarcrest crew continue for the entire race or will Lawson make a late push to close the gap. Time will tell, but right now it does not appear close.
Overall the group has lost a combined 144 lbs and approx 2.77% – so great job by everyone.
Now for the weekly punishment which is based on the performance of only this past week vs. the previous weigh in recorded.
The following are all safe and do not have to perform additional 150 merkins at their next post.
| Name | % Loss week |
| Chicken Little | -2.88% |
| Dancing Bear | -2.65% |
| Eli | -2.12% |
| Damascus | -2.10% |
| Dana | -2.04% |
| Run Flat | -1.99% |
| Foundation | -1.91% |
| Wedding Singer | -1.87% |
| Rubbermaid | -1.71% |
| Tupperware | -1.68% |
| Banjo | -1.49% |
| Schneider | -1.41% |
The following are below the 50% line and must complete the 150 merkins at next posting:
| Name | % Loss week |
| Zinfandel | -0.79% |
| Jingles | -0.64% |
| Fuse Box | -0.51% |
| Shop Dog | 0.00% |
| Wrong Turn | 0.00% |
| Southern Belle | 0.00% |
| Maple syrup | 0.00% |
| Shake & Bake | 0.00% |
| Doughboy | 0.57% |
| Posse | 1.50% |
| Breadbowl | 2.35% |
Below are the overall rankings after Week 3
| Overall standings after Week 3 | |||
| Name | Community | % Loss | Lbs Lost |
| Zinfandel | Briarcrest | -6.34% | -16 |
| Fuse Box | Briarcrest | -6.22% | -15.8 |
| Doughboy | Lawson | -6.04% | -16.9 |
| Chicken Little | Briarcrest | -5.58% | -12.8 |
| Dana | Briarcrest | -4.83% | -12.3 |
| Run Flat | Chimneys | -3.41% | -8.2 |
| Damascus | Wesley Oaks | -3.19% | -7.6 |
| Wedding Singer | Millbridge | -3.17% | -8.8 |
| Foundation | Lawson | -2.94% | -6.6 |
| Tupperware | Lawson | -2.68% | -5.4 |
| Dancing Bear | Briarcrest | -2.65% | -6.2 |
| Eli | Briarcrest | -2.12% | -4.3 |
| Breadbowl | Lawson | -2.07% | -3 |
| Jingles | Millbridge | -1.83% | -4.6 |
| Rubbermaid | Lawson | -1.71% | -3 |
| Maple syrup | Lawson | -1.61% | -3.6 |
| Banjo | Briarcrest | -1.49% | -3.6 |
| Southern Belle | Briarcrest | -1.44% | -2.7 |
| Schneider | Briarcrest | -1.41% | -3.2 |
| Posse | Lawson | -0.53% | -1.2 |
| Shop Dog | Lawson | 0.00% | 0 |
| Wrong Turn | 0.00% | 0 | |
| Shake & Bake | 0.00% | 0 | |