12 men were there for the whole workout. 14 including the scheduled Q were there at the end. Unusual day, but in the end we still got miles and hills. Which is what we all wanted anyway.
The Thang
Mosey out of Latin taking a right on Raintree. Cross over Providence, then left down Providence. Stop at Lakeside Drive. COP of 15 SSH and 15 LSS in cadence. Instructions, run to the end of Lakeside Drive for 10 jump squats. Run back to the start for 10 Merkins. Repeat until 6:10. Head back to the launch at Latin. Done. Sounds easy enough. It was not.
Moleskin
As was mentioned earlier, today was a tad unusual. The scheduled Q Frasier was MIA. Not sure what happened. He was there toward the end of the workout though. Luckily, or maybe not so lucky for the pax, YHC had a workout in the chamber ready to go. And it just so happened that Frasier had sent out the message the day before to bring headlamps. They were needed as Lakeside has a couple of very dark spots. There was another late entry, then exit, then entry. A pax named Toxic. YHC has never met him before. He saw us running and thought we were Hawks Nest. We welcomed him to join, but he was looking for the boot camp so we sent him to Latin. Apparently he couldn’t find them after some time so he came back and finished up with Fast Twitch.
Good work today everyone. Hopefully the impromptu Q still provided that which you were looking.
Announcements
Friday 5/11 is FNG day at Cerberus. Bring a FNG or someone who hasn’t posted in a while.
Friday 5/11 is the beer mile. It will be at 6:30 at South Charlotte Middle School. Sounds fun to watch.
Saturday 5/26 is the annual Memorial Day convergence at Rock Zero. Led by Purple Haze, Prohibition, and YHC. It will be a great workout that will also incorporate the reading of citations for heroes killed during combat. That last part will help you get your mind right.
It’s the first Tuesday of the month, so that means time-based intervals.
The THANG:
The Moleskin:
Announcements:
Fine weather, shovel flag planted and disclaimer proclaimed!
Carrying an armful of cones, I led the pax from the parking lot to a larger parking lot. I dropped the cones along the length of the ‘lot.
COP
Side straddle hops x 15
Low slow squats x 15
Imperial walkers x 15
‘Mercans x 5
Mountain climbers x 10
Wide arm ‘Mericans x 5
Peter Parkers x 10
Parker Peters x 10
Diamond ‘Mericans x 5
Cone Drills
Line up abreast at first cone at every cone do 5 of the called exercises at each of the 7 cones, little baby job around the lot, wait for the six.
Jump Squats
Carolina Dry Docks
Speed Skater Lunges
Sky Humpers
Toe-tap Crunches
11s
Bear crawl to the curb, 1 ‘Merican, little baby job back 10 Heels-to-heaven repeat via Jacob’s ladder format untitl
10 ‘Mericans and 1 Heel-to-Heaven
Back to the cones – 5 burpees at every cone!
Back to base 6MOM
10 flutter
10 LBC
10 American hammer
10 low flutter, err low Dolly
10 Freddy Mercury
This was a meat and potatoes bootcamp. Just at 2 miles and a full body beatdown, extra heavy on the chest today.
Fun facts:
In one day your heart beats 100,000 times.
Toolbag got a new hat
There are about 100 billion birds in the world, and about 6 billion of them make their homes in the United States.
Cheddar is shaky on the exercise names
A slug has four noses.
I have never posted to The Big House, only Q’d.
Great weather as a group of mostly regulars launched into the morning. Little semi-circle prior to launch heard the instructions to partner up. Odds. Dang. Then, Shoe rolled into the parking lot at 0529, and all was right with the world.
Thang
Mosey up Carmel to Sharon View. Little warm up in the nice soft grass of RTS – Mountain Climbers and Imperial Walkers.
Instructions given (and needless demonstration of power merkins required from the Pax #timesuck) – Run down Sharon View to River Oaks Ln with 10 power merkins and 10 WW2 sit-ups each at every side street on the left.
The pairings of Agony / Hamlet and Cheese Curd / One Eye led the way with Agony leading Mary until the six was in. Then, 20 squats OYO. Second set of instructions given to run up River Oaks stopping for 20 squats at the roundabout, at the top, back at the roundabout, and at the bottom. Time check revealed 0600 with +/- 1.6 miles back to launch, mostly uphill. Giddyup, boys (and unfortunately no time for a stop at Rock Creek). Short stop for Mary and squats to collect the six at RTS, then back to launch. Believe most made it back prior to 0616, though a couple didn’t quite make the time hack. COT with great takeout from Scratch & Win, lifting up Bout Time and Jennings.
Moleskine
It had been awhile since YHC took the group all the way out Sharon View. It remains a long freaking hill. River Oaks was a new addition for DMZ, likely as it’s on the fringe of 45-minute territory for a non-running workout. It’s not quite Horsey steep, but in the ballpark, possibly a little longer. Took SG back to the day. Looked for Ribeye to no avail (check the BB for Diamond Head to make sure he didn’t F/S). Everyone seemed to enjoy the trip up River Oaks, almost as much as the power merkins. Both those and WW2s are big boy exercises, so tried to keep the rep counts lower with the higher degree of difficulty. Squats were included for balance – got to keep it a total body workout. Total mileage was only +/- 3.7 depending on the watch. With Rock Creek included, this was initially named the Sundancer Special – largely due to the WW2s, which inexplicably cause him to spill merlot every dang time…but no Sundancer this AM, and unfortunately no Rock Creek.
Site Q was traveling today, but had one former site Q in attendance (One Eye – apparently, Bushwood only walks across the street to Q). Shoe made his 2nd post to DMZ. Chelms appreciated having a 2nd “Respect” in attendance.
Curd went for a CR on the uphill segment up Sharon View (search “Rock Creek Dr Climb” on Strava). Missed it by “that much”. He got a PR at 4:39, so he just needs to shave 1:32 off that time…
Good to see the clown car still rolling for Lewinski, Scratch & Win, Leprechaun, and Bugeater. All four of those guys pushing hard on a cardio-intensive day. YHC could not convince any of the normal OF clown car to post on a post-Derby weekend Monday.
And finally, Agony was cruising this AM… not gonna lie – it cut deep seeing the 20 lb weight vest come off post-workout. Sorry MapMyRun doesn’t have Kudos.
Nine men joined cul-de-sac on Cinco de Mayo to test my leadership skills for my 50th birthday.
The Thang
For warmup…
15 windmills
15 cherry pickers
15 hill-billies
After a light stroll to the other end of the parking lot, we lined up to loosen up some more:
carioca — down and back
high knees — down and back
but kicks — down and back
shoulder shredder line with a hand-slap merkin
Mossie down to the next parking lot, but called a slalom audible because of random cones set up for the PGA shuttle parking lot. Took a slight turn to complete 15 wall climbs.
The PAX moved on to Ben Nevis hill where C-SAC laid down a challenge to place no worse than 5th. I was easily beat to the top by Cheddar, Doc, Nard-Dog, and Mic Check. I was lucky that MT did not challenge, as I was out of gas.
We rejoined the rest of the Pax half-way down the hill and moved to the guardrail for a 1:5 ladder of Jack Webb, 25 dips and 15 one-leg squats (each leg). From their, we worked down the sidewalk with a merkin progression at each lamp-post.
On to the (dried up) fountain for some more dips and incline merkins. We continued to the parking deck for mule kicks and rounds of Mary.
We ended on the south-west corner of the stone hedge for bear-crawls and step-ups. Mic Check helped out with some additional exercises, and MT called for a slalom race through the trees.
Back to home.
Moleskin
During the Ball of Man, C-sac thanked our heavenly father and the founders for the good brought into our lives through F3. Being a day of celebration, we raised a round of Tequilla shots/beer chasers for Cinco de Mayo and my luck to live 50 years. I am grateful for the renewed physical strength, new friends and sense of purpose and community.
Thank you for the birthday wishes.
Announcements
Sorry, I forgot them, the Tequilla had already gone to my head.
Warmup:
Run lap around track
SSH x 20
IW x 20
10 Burpees
The Thang:
Partner up
P1 – runs to top of steps, 5 pull ups on playground
P2 – merkins at bottom to 100 combined
P1 – runs to top of steps, 5 jump squats
P2 – LBCs at bottom to 150 combined
P1 – runs to top, 5 Russian twists
P2 – decline merkins to 100 combined
P1 – runs to top of steps, 5 squats
P2 – flutters at bottom to 100 combined
P1 – runs to top, 5 lunges
P2 – incline merkins to 100 combined
Jog a lap around the track
Line up in endzone
Sprint to 10, 30, 50
R Karaoke to 10, 30, 50
Backwards jog to 10, 30, 50
L Karoke to 10, 30, 50
Sprint to 10, 30, 50
Mosey to Grandma
25 LBCs at bottom, run to top and back, repeat
25 flutters at bottom, run to top and back, repeat
25 dolly at bottom, run to top and back, repeat
25 rosalita at bottom, run to top and back, repeat
Indian Run to front lot
Done
.
COT
BOM
Moleskin:
We covered a good bit of ground today – not sure of exact mileage, but a lot of elevation gains between stadium steps and Grandma. Great work by everyone!
Thanks for the opportunity to lead. Always an honor.
My 2.0 “Bellyflop” is doing a National Honor Society project for school and he wanted to help our F3 brother “Donut Hole” who is getting ready to deploy with his Army unit. We will be collecting supply items to ship to him and his unit for the deployment.
We are hoping to do more than one shipment, the first while he is still in the states and the second once we have an address overseas.
I plan on shipping the first round the week of 5/14 to the base he is stationed at in the states.
So if you would like to donate you can get things to myself by Sunday 5/13.
Either meet up with me at an AO, message me on Slack/Twitter/Facebook to meet up, or I am on Q at #F3Outland on Saturday 5/12.
Alternately if you post to a workout with Glass Joe or Madison they can also take the items and pass them on to me. (Thanks guys!)
So what are we collecting?
These are some requested items:
Anything helps and if nothing else say a prayer for the safety of our brother and his unit and comfort for their family during the deployment.
Aye!
Hair Band