11 Goats came out with the shared goal of spotting Jim Cantore while shaking out from the BRR. Half of those goals were achieved!
Simple workout:
Moleskin
Great to see everyone out this morning, especially with the potential for difficult weather over the weekend! It was great to see everyone and hear some great stories from the BRR! I encourage everyone to take some time to let your legs and lungs recover, as well as your enjoyment of running! Let’s use the next few weeks to renew our bodies, minds and spirits to get back into sustainable training that will get us ready for whatever challenge each of us has next!
You guys are awesome!! See you next Friday! SF
Thanks to Fleetwood for the prayer to take us out!
17 Pax at CCHS for another week at Centurion – no pavers this week (your welcome Champagne – I’m getting soft in my old age).
The Thang:
Warm up with IW’s X11, Diamons X11, Mtn Climbers X11
Mosey out of lot, accross 51, and over to base of big hill behind Amelies. Reverse Bermuda Triangle route (Hurricanes do rotate counter clockwise – left turns all the way just like Nascar) with following modifications:
Repeat 4 more times, increasing the burpee count by 1 each round. The rabbits did some mary waiting on the six.
Line up in parking lost and down to six inches. Sprint down to end of lot and back to six inches. We did this a few times.
Mosey over to parking lot by Amelies for some work – low flutter x11, slow squats X11, CDD X11, SSH X1
Mosey over to picnic benches in front of school for quick circuit of 10, 15, and 10 step ups and incline merkins
Mosey around the football field and back to launch point. Finish with boat/canoe and them burpees for 30 seconds
NM
Pretty standard stuff with the same chatter from the same guys. Purple Haze pointed out Nascar drivers take only left turns when questioning my route at the Bermuda Triangle before quickly realizing he has been doing it wrong all along. Your welcome. Prohibition actually did almost 50% of the exercises today so he is improving (a bit). Champagne continues is unjust criticism of my form and thus future requests related to pavers will be ignored.
Scabby was out front even though he just finished 4 man BRR run (52 miles) and getting ready for Table Rock Ultra (50k) next weekend. That is beast mode (and just stupid).
Tried to slow down the young fast guys but mostly succeeded in wearing myself out. Don’t even have energy for an average BB so this will have to do.
Announcements
Nada/zilch – Time to get some momentum in Area 51 – 3rd F
Take out – We prayed for all in the path of Hurricane Florence.
As always, an honor to lead this group.
11 PAX gathered at #F3Meathead and told Hurricane Flo to Kiss their Grits. This was the calm before the storm.
COP:
The Thang:
YHC and several PAX brought a variety of Rucks and Sandbag which were conveniently piled in the center of the circle. The task was to use the rucks and sandbags in lieu of kettlebells. Staying in the circle, perform 5 rounds of each set, moving to your left to change coupons each round. If you had a ruck, switch it out for a sandbag.
Set #1
Set #2
Partner up, size and speed does not matter. artner 1 performs called exercise with the ruck or sandbag while Partner 2 runs the length of the parking lot. Flapjack
Mary:
Moleskinny:
Announcements:
19 Pax showed up on a nice and breezy morning to break in the new VQ Banjo. The Pax took it relatively easy on me for reasons unknown. Possibly because of the name and fear of being led down a dark alley to where banjo music was being played abundantly………
Warmup:
Run to Dreamchaser and circle up. Dana then announced that if things start to go really south with this this hurricane bearing down on Charlotte he would take refuge in Dreamchasers! Love where his head is at.
15 SSH(Big Ten’s)
15 Mountain Climbers with calf stretches at end, walk it up to Jimmy Duggans
15 Imperial Walkers
10 LSS
The Thang
Mosey around downtown Waxhaw to sidewalk at Bike Depot and grab a partner
Station 1:
Partner 1 mini suicide runs, while partner 2 does dips (rounds 1 and 3)
Partner 1 mini suicide runs, while partner 2 does step ups(rounds 2 and 4)
Station 2: Dean Smith 4 corners
Merkins, jumping squats, LBC’s and SSH’s at each corner, 20 reps each time
4 laps, pick up the 6 when done
My first negative backlash came from Recalculating as he mentioned we do AMRAP’s at the end of the month not today. My Q had begun.
Station 3 Kim Jon Hill:
Partner back up, Partner 1 runs while Partner 2 does LSS
Everyone back up the hill and pick up 6 on the way
People’s Chair with air press while we wait for 6 at the top
One last light pole suicide sprint to finish us up
MOLE SKIN:
Had a lot of fun leading this group around Waxhaw this morning. Briarcrest came out strong to support the vQ so I really appreciate that as well as all the others even Lawson. I’m sure the next time you guys won’t take it as easy on me but until then don’t go down any dark alleys that have Banjo music playing.
Announcements:
Dancing Bear thanked everyone for the great response to his charity
Fuse Box needs supplies for new start up spot at 5 Stones
The newest Monday morning workout in Western UC, also known as Ignition, made its debut at Cuthbertson Middle School. Born out of a desire from some of the PAX to get a bit more running in (and the ridiculously large numbers the ever-so-popular Flash has been pulling in lately), 9 made the decision to join YHC at 5:15 to break in and explore some new areas.
THANG:
Mosey approx. .8 miles out of the middle school and into the Lawson subdivision model home parking lot. Watch out for cars.
Short warmup consisting of merkins and low slow squats. We then proceeded to run up and down, back and forth through the many cul-de-sacs and streets the subdivision had to offer. We sprinted and moseyed when needed. We did burpees, jump squats, diamond merkins, all other types of merkins, mary when not picking up the 6.
Then we ran back to meet up with Flash for COT. In the end, we totaled anywhere from 5.0-5.4 miles and enough exercises to satisfy the “non-runners”
MOLESKIN:
The plan for Ignition is simple. Keep the heart rate up while engaging in some good ol’ fashioned running mixed in with various exercises. YHC and site Q Halfback want to thank all those who came out to test themselves and help us introduce this workout to the PAX of Western UC . The AO came together pretty quickly so it was encouraging to have 9 at launch. I believe those that attended would say that they pushed themselves pretty hard today. Most even said that they would return.
A little something about the PAX because the backblast is too short:
Bottlecap-dude just had hernia surgery a couple of weeks ago and out running around. Or did he? I believe only Moneyball asked to see proof of the incision site. Gross
speaking of Moneyball-Definitely faster than he used to be, however I think he forgot the workout is 60 minutes, not 45. Where did he go?
Stub Hub-Officially a runner now per his leading of Pursuit. But does he sandbag the first part of his workouts to socialize?
MadDog-Vowed never to come back. Or did he?
Dasher-Running with merkins are a Dasher special. Already signing up to Q. Will he find 10 foot walls for us to jump over?
Rubbermaid-so dialed in, when he arrived he left his 2.0 in the car with the windows rolled up. Says Ignition also fixed his fogged up eyeglass problem.
Cha Ching-The mumblechatter king. I’m sure he said this was his favorite workout he has ever been to? Pretty sure at least.
Halfback-Finally realized in the last month that 40 year olds shouldn’t be faster than him and has corrected that problem.
Thanks again.
ANNOUNCEMENTS:
Ignition rolls out again next week, Halfback on Q weather permitting
28 men post in the pre-apocalypse gloom for what could be the last workout on the east coast.
The archives are being searched to determine if this is a new record for #F3hydra which, if validated, I will expect a Jerry Richardson-esque statue to be constructed on the AO in my likeness.
The Thang:
There being no FNG’s the disclaimer was phrased more as a threat, and off we went into the teeth of the fierce hurricane – brave souls as we were.
A slow mosey around the school and we circled up on the grass for COP:
IW x 15 IC – – always
Low Slow Squat x 15 IC
SSH x 15 IC
Mountain Climber x 15 IC
Low Slow Merkins x 15 IC
Count off by 3 and a short run over to the basketball court
The 3-legged starfish:
Begins with:
6 x 8 count burpee + 10 Heels to Heaven
Run to playground:
10 pullups
10 jump squats
10 Dolly
Back to start point, repeat the burpees and heels2heaven, then
Run to entrance:
10 dips
10 bench steps – each leg
10 flutter
Back to start point, repeat the burpees and heels2heaven, then
Run to light:
10 decline merkins
10 groiner
10 LBC
Each of the 3 groups start at a different station – then we rotate through the series 3 times, at which point the 8 count burpees kind of suck.
That done, we formed into groups of 3 for a few minutes of grinders to loosen the legs.
Moleskin
Great turnout considering we are only 72 hours or so from complete annihilation.
Good solid work by all – leave this world on a high note is what I say.
It was noted that my social media trolling helped amp up the attendance.
Possibly.
Don’t pretend you didn’t like it.
“Storm” down the strip maul for COP
Side-straddle hops x 20 (IC)
‘Mericans x 10
Imperial Walker x 15 (IC)
Wide arm ‘Mericans x 10 (IC)
Squats x 10 (IC)
Diamond ‘Mericans x 10 (IC)
Sprint BLIMPS
Without getting hit by a delivery truck, SPRINT to the first speed bump, mosey back
5 burpees
SPRINT to second speed bump
10 lunges (each leg)
SPRINT to the 3rd speed bump
15 Imperial Walkers (each leg)
SPRINT to the 4th speed bump
20 ‘Mericans
SPRINT to the 5th speed bump
25 plank jacks
SPRINT to the end of the building
30 squats
Flo over the hill, cross the street and line-up in People Chair on the St. Matt brick wall
50 air presses
7 muscle-ups, to stand
7 donkey kicks
14 muscle-ups, to stand
14 donkey kicks
21 muscle-ups, to stand
21 donkey kicks
Return to AO, on way back 10 Peter Parkers and 10 Parker Peters
Finish up with ‘Merican/LBC ladder
10 ‘Mericans, 10 LBC (IC)
9 ‘Mericans, 9 LBC (IC)
8 ‘Mericans, 8 LBC (IC)
7’Mericans, 7 LBC (IC)
6 ‘Mericans, 6 LBC (IC)
5 ‘Mericans, 5 LBC (IC)
The plan today was to reduce the miles, but increase the speed. Sprints are essential to building speed, muscle strength and mental toughness. I saw lots of guys pushing through each distance – Bucky, Mighty Mite and Mic Check were really flying. The wall work gives some underused back and core muscles. And, we did lots of ‘Mericans, because F3. Just a bit over 2 miles was covered today.
In the next few days, the weather is going to wreck some people lives. Please keep your family safe and when the clouds clear, consider investing you time and money to help our neighbors rebuild.
Prayers for safety and providence from the storm.
After spending 5 minutes trying to find out which entrance to use for Death Valley, I finally stumbled across it. Stinger, out on his pre-run, helped me find my way. That would have been a rough start to my guest Q at Death Valley.
Once everyone arrived, we did 15 side straddle hop and 15 imperial walkers before we moseyed (don’t think I’ve ever written that word out before) down to the track to start the workout.
2 laps
Chest w/ partner
100 yd dash (4x)
Legs
2 laps
Abs
100 yd dash (x3)
Chlabs
One lap
Jack Webb to 7
Highlights from our time included:
Stinger’s unfortunate BRR tale, Header’s morning gas that he had to walk away from, Fletch’s beard, and insights into the CCS/Carmel admission process.
Always a pleasure to lead. Thanks, Death Valley!