PAX looking to break up a bland running routine and get in some speed need to join the Swift workout on Tuesday morning in Ballantyne at the Vine Restaurant.
The THANG:
SYITG,
Bratwurst
15 men avoided the Fart Sac and headed out into the gloom for a nice moderate workout!
Warm up
Mosey around the course while stopping doing
20 x SSH
10 x merkins
10 x squats
5 x burpess
The Thang
Today we did a little station workout in about 1/3 of a mile loop.
Station 1 10 x merkins behind the school
Station 2 10 x pullups over in the playground
Station 3 10 x squats far side of behind school parking lot
Station 4 5 x burpees basketball court
Station 5 10 x dips built in benches
Station 6 10 x step ups picnic tables between the school buildings
Station 7 5 x times up and down the two flights of stairs, next to the parking lot we started in
Station 8 10 x CDD lower parking lot
Repeat this for 30 min
The grapester dominated this, he almost completed 4 rounds right behind him were two half century club members Stay Puff and Nomad excellent job.
Pick up cones and meet in the back field
20 X LBC while we wait for the whole pax to arrive
Then time for the finally slow jack webb
1 merkin 4 air presses, 2 merkins 8 air presses up to 8 merkins 32 air presses
The pax loved and begged for more but time was out and we mosey back to the launch
Moleskin:
First of all I apologize for the delayed back black posting. It was an honor to Q this pax great effort by everyone. I hope the slow jack webb wasn’t too easy for everyone. I also tried to give everyone a full body workout with the stations hope you enjoyed. Thanks again to Lois and Sensei for letting me Q. Nomad thank you for taking us out.
Announcements
F3 Golf Tournament
Plugs for other F3 workouts
Also a race that happened after the workout on the Saturday that already has went by
19 men helped YHC celebrate his 40th birthday in F3 style. When Pop Tart asked me months back to Q this date, I got excited about the unplanned birthday Q! After sending out an invite via Twitter on Sunday afternoon, I was thrilled to see such a good group show up to start their week. One in particular that I give respect to for showing up this morning was Lobsta Roll after his beloved Patriots lost a heartbreaker to our Carolina Panthers! However, Lobsta Roll quickly reminded us all (and then McGee later re-reminded us) that Super Bowls aren’t won in September. YHC tried to offer his condolences by encouraging Lobsta Roll that it was still baseball season (Go Sox!)
Following those jabs, and seeing no FNG’s, a quick disclaimer was given and off we went.
The Thang:
COT– SSH x 15, IW x 15, LSS x 15, Burpees x 10, Merkins x 15, Burpees x 5
Mosey to track for some partner work, with P1 doing called exercise and P2 running a lap. Flapjack upon finishing the lap.
Exercises– Elbow planks, Freddie Mercury, Six-inch plank, Heels-to-Heaven
Mosey to playground for next set of exercises: 4 times through each set of exercises
Exercise 1: 10 pull-ups, 20 merkins, 30 dips, run around parking lot island and return
Exercise 2: 10 burpees, 20 squats, 30 LBCs, run around parking lot island and return
Mosey to back parking lot where cones were set up at 4o yards. Back to partnering up.
Exercise– 4 sets of 40 yard sprints (challenge against your partner) with 10 hand-slap merkins between sets
Mosey back to base and done!
Moleskin:
YHC considered a workout where everything was in sets of 40. However, I quickly realized the monotony in that and changed course. I did try to incorporate a full body workout with more “explosive” running. I figure I’ll try to become “explosive” in my 40s, since I didn’t achieve that in my 20s or 30s! Burpees and pull-ups are never the PAX favorites, but I am always glad we do them. And the 40-yard dash at the end proves that we still have some fast dudes in F3!!
Thanks to Pop Tart and Squid for the opportunity to lead.
Announcements:
Prayer for Prohibition’s co-worker, who lost a family member in a car accident over the weekend. Always be reminded of the opportunities we have to make a difference in our communities.
A brisk October morning and the HC of our fearless leader brought out 10 PAX to follow him through dark neighborhoods of Blakeney. As the Blakecovery tradition holds, Bratwurst pulled up at the last minute, jumped out of his truck and off we went.
A short distance down Rea Rd (past Elevation Church), a right into Landen Meadows, meandering through a few different neighborhoods (it seemed that way because the houses looked different), finally ending up at Ardrey Kell, then make a right and back to launch. A little over 5 miles.
Finish off the morning with some stretching focused on calves and hamstring.
MOLE SKIN
This may have been a record number at Blakecovery and the first sighting of long sleeve shirts. In spite of the kvetching about their achy bodies before the start, Bunker and Gumbo were leading the way with another PAX who seemed concerned about the pace of the run (Swedish Fish). Great job by No Regurts and good to see Beaker make an appearance at Blakecovery.
At one point, most of us were convinced Bratwurst got us lost as we wandered through the neighborhood enjoying the scenic Charlestonian homes, one a spectacular coral color.
Finally, Doc McSutffins reported the first known injury as a result of our recovery run. If you read the title of this backblast or his slack post you figured out his issue. Here is something that may help: http://www.bagbalm.com/
25 PAX showed up with high expectations of partner work. YHC, sporting a Breast Cancer Awareness Pink Hat (per Posse, all Qs are to wear pink this week) to draw attention to this Saturday’s Susan B Komen race in Charlotte where F3 and Speed for Need will be in full force. Based on the non-stop grumblings, I’d say partner expectations were not only met, but possibly exceeded.
12 of SOBs finest gather this morning for a workout led by YHC. I spent some time the night before looking at some previous BBs, looking for ideas, and decided to do a combination of some of the previous The Brave workouts I have attended as well as other SOB and UC workouts, targeting to fulfill the 3-4 mile requirement but also be able to do some challenging work.
It went like this:
COP (Abbreviated version)
20 SSH IC
30 Mountain climbers IC
Mosey to the pond by Rushmore Dr., gather at the bottom of the hill, start with 10 Merkins, 10 wide arm Merkins, 10 Diamond Merkins, run a round the pond, return to the bottom of the hill run to top and touch the bushes behind first tree, run back down to bottom of hill and do 5 burpees, repeat for the next 3 trees, doing 5 burpees at the bottom each time, once finished run around the pond again and finished with 10 Merkins, 10 Wide Arm Merkins and 10 Diamond Merkins, then do some Mary (flutter) while waiting for the PAX to finish.
No rest and mosey to the Bull Ring, stop at main entrance, plank while waiting on the pax, partner up, run around the Bull Ring stopping at each building entrance partner 1 planks, partner 2 planks by putting feet on partner 1’s back and do 20 Merkins, switch and repeat, finishing back at the entrance. (80 Derkins per PAX total)
Did some more Mary while waiting on PAX to finish.
Mosey to Loch Ness, gathered at first building then:
Run 1 lap around Loch Ness, then stop and first building and do 10 Derkins, run to second building do 10 Step ups/box jumps, run to benches and do 10 Dips.
Run 2 Laps then at first building do 20 Derkins, run to second building and do 20 step ups/box jumps, run to benches and do 20 Dips
Run 3 Laps around Loch Ness, then at first building do 30 Derkins, run to second building and do 30 Step ups/ box jumps, run to benches and do 30 dips.
At this point we were running out of time so we gather the PAX at the first building, then mosey back to start point, still a couple of minutes left did some flutter, Dolly, Hills to Heaven and……DONE!.
Moleskin:
Thank you gentlemen for the opportunity to lead, this is my second Q at The Brave and felt that I had to redeem my self from the previous Q I did, since at the time I didn’t quite grasp the concept of a workout at The Brave, and people didn’t really appreciate the Burpee Fest.
Everyone pushed hard, Mario and Laronda were at the front through out the workout, strangely Thin Mint, Frasier and Haggis were at the back for most of the workout I think saving the legs for the Isabella Santos the next day, although Thin Mint took the lead at Loch Ness and I am pretty sure he lapped me and then some more. Fire Hazard strong as always stayed with Frasier I think also conserving energy to push a chariot the next day.
Lex Luthor and Fallout strong performance pushing through.
Madam Tussauds, Nardog and Soft Pretzel my BRR buddies showed their legs are still strong from all the BRR training.
Announcements:
Isabella Santos 5K next day.
Susan G Komen 5K Next Saturday morning
SOB Christmas Party December 16th, save the date.
Something about Poker.
Can’t remember anything else.
Coffeteria afterwards at Einstein’s Bagel
12 Goats gathered on a great early Fall morning to get Back to the Basics… having basked in the glory of a more than solid BRR showing, it was time to return to the building blocks for “the next…”
I’m not sure we ever disclaimed… so by reading this BB, you agree that you are agreeing that I’m not a professional, and you exercised at your own pace, and that you won’t sue me…. yada, yada, yada…
The plan was simple:
5-5.5 miles completed depending on pace… EXCELLENT JOB!
Moleskin:
The track was getting lonely… so we HAD to oblige our commitment to use said track! It was like a long lost friend that we hadn’t seen in a lonnnnggggg time! Perfect weather… and it was great to return to some more speed-focused intervals. SIDE NOTE: Experienced Mountain Goaters should be thinking of the following in terms of their weekly training:
If you combine those different “types” of training, you will see results, and you will avoid injury. What we do on Fridays for most of us counts for #3. I will be honest that I definitely don’t do enough #1… but that is a personal problem…. #TWSS.
It was great having Bullwinkle join us! Thanks for getting up early, and tackling something I’m assuming pretty new for you! You are always welcome to join us!!
Also great to have Costanza… this is his second time out, but I missed the first one… so site-FNG to me! Great to have you out! I’m very proud of you also tackling this running-thing, including your soon-to-be 2nd 5k!!
Congrats to Benny on your 1-Year Anniversary! You have become an exceptional PAX and leader in South Charlotte, especially at Peak 51 and Mountain Goat. I know you go to lesser sites… :-), but I consider those 2 your home!!
I love having everyone there! There are many different levels of runners, which is great! Thanks as always to the regulars that are there every week… Retread, Sensei, Gullah, Lois, Tweetsie, Nomad, Adobe, Drano… this doesn’t happen without you guys being there week-in/week-out!
Announcements:
Thanks to Tweetsie for the prayer out!
I was blindsided Monday by Orangewhip when he asked me to Q, which I agreed to. All week long Faultline and Orangewhip were nervous on whether I was serious because they both reached out to me during the week to double check. I was, so here we go.
Mosey to lower parking lot close to playground.
20xSSH
20xIW
10xMerkins
The Thang:
Partner up with the person next to you, unless you are Horsehead, and Catch Me if You Can out of parking lot, right down Covenant Church Lane, around church to Fullwood, left on Fullwood up to Avington Place. Apparently the guys have a real hard time with directions, so I had to explain 5 times. It might have been the marbles in my mouth.
Once at Avington, we ran counterclockwise around the neighborhood and performed 15 merkins at each intersection. The neighborhood formed a perfect loop, except for the first 3 turns, so very easy to follow. Once we were done, take a right on Fullwood to new townhomes across the street from the church. Similar concept as before, except 5 hand release merkins at each intersection as you complete loop. Mosey back over to the parking lot where we warmed up.
Perform 20 dips on benches, run to the top of the parking lot to Covenant Church Lane, 20 monkey humpers and back down. Repeat 2 more times.
Mosey back to the soccer field by the launch point for a time killer. 4 sprints across the field then back to the parking lot for some Mary.
20 X LBCs
10 x Cross Crunch each leg
10 x Toe Touches
20 x Flutters
10 x Can Opener each leg
Moleskin
I have not posted many times to Kevlar over the summer due to BRR training so it was nice to get back out there. Funny though that OW asked me to Q, and then it doesn’t show. Lame. Tackling Dummy did not enjoy the running part very much and said he will never post at a workout led by someone who just did the BRR. Trust me, I am not a runner, just being proactive for all the empty calories from the beers I plan to consume this weekend off. Alf was really hard on himself that he couldn’t quite touch his toes on the toe touches even though he has short legs, but he made up for it by leading the pax on the runs up the hill. My guess is Turkey Leg could touch his toes but not sure. I had to resort to hand release merkins on the second loop as my form was called into question immediately by Alf. It is hard to cheat on HRM, so I hope I passed his test. Swiss Miss took off like he stole something at the beginning and kept it up the whole time. Alf, TL, Squid and Fletch were pushing hard on the hill, and impressed by Cottontail and Younglove pushing hard all the way until the end. Great work by the entire Pax. Thanks for the take out Squid.
Announcments:
Isabelle Santos run tomorrow
F3 Golf 10/27
November 4: 5k run at Covenant Day
With the Isabella Santos / Speed For Need race this Saturday, Ascent will remain open as a 7 am workout option! So all y’all over at the Rock Zero, c’mon up Rea road a bit and join us at Olde Providence Elementary
We will be featuring the Tabata timer (A form of HIIT) which will scale regardless of ability. So take advantage of this to tighten up that EH on that FNG you’ve been targeting, call up the PAX that have fallen off the radar, etc. They will survive, and it’s an easy refusnik if injuries prevent running. (All running will be optional in nature)
See you in the gloom
Yet again at Impromptu a lot of new PAX (8) and old PAX (22 including a young-looking Recalculating in his newish “athletic fit” plaid shirt) took to the best AMRAP course this side of 12 Mile Creek. The weather was a little cooler which hopefully contributed to some better performances as well.
WARMUP
To get the PAX fired up for the day, we had a Motivational Speaker take us through warm-ups. Foley kicked us off with his VQ – Nice Job! He apparently had been preparing for days by the looks of the small pad of paper he brought with him for cue cards.
Mosey to front of middle school. Disclaimer given. SSH x 25, Merkin x 20. Mosey to the back of the high school for the action.
THE THANG
AMRAP challenge. Consists of about a 1/2 mile lap with 7 exercise stations along the route. 30 minutes to complete as many laps as possible. Stations included:
After 30 mins, we gathered up the PAX and slogged back to COT
MOLESKINE
Great effort by all today . . . every PAX got at least 3 laps in. Nice work. 8 PAX took to the course for the first time while 18 returning PAX either met or beat their previous best performance. Great job by Goodfella leading the way and matching his course record. Shout out to Rockwell for being the only PAX to make all 6 AMRAP workouts. Here are the results:
| PAX | April | May | June | July | August | Sept |
| Goodfella | 3.5 | 5.2 | 5.2 | 5.4 | 5.4 | |
| Bottlecap | 3.5 | 4.6 | 4.4 | 5.0 | ||
| Dasher | 4.5 | 4.6 | 5.1 | 4.5 | ||
| Foundation | 3.4 | 4.4 | 4.4 | 4.5 | 4.5 | |
| Hollywood | 3.5 | 4.6 | 4.5 | 4.5 | 4.5 | |
| Crumbs (2.0) | 4.4 | |||||
| Frack | 4.3 | 4.4 | ||||
| Moneyball | 3.1 | 3.3 | 3.3 | 4.4 | 4.4 | |
| Damascus | 4.3 | 4.3 | ||||
| Recalculating | 3.3 | 3.4 | 4.0 | 4.2 | ||
| Rockwell | 3.2 | 4.1 | 4.1 | 4.0 | 4.1 | 4.2 |
| Crouton (2.0) | 4.1 | |||||
| Toast | 3.4 | 4.1 | ||||
| Foley | 3.3 | 4.1 | 4.0 | 4.0 | ||
| Hooch | 3.3 | 4.0 | 4.0 | |||
| Longhorn | 3.3 | 4.0 | ||||
| Maple Syrup | 3.5 | 4.0 | ||||
| Deflated | 3.2 | 3.6 | ||||
| Segue | 3.1 | 3.2 | 3.5 | |||
| Shop Dawg | 3.1 | 3.5 | 3.5 | |||
| Big Tuna | 3.4 | |||||
| Cobbler | 3.4 | |||||
| Ole McDonald | 3.4 | |||||
| Posse | 2.5 | 3.3 | 3.2 | 3.4 | ||
| Xerox | 3.0 | 3.3 | 3.4 | 3.4 | ||
| GTL | 3.5 | 3.4 | ||||
| Blue Pill | 3.0 | |||||
| Dirty Bird | 2.1 | 3.0 | 3.0 | |||
| Finch | 3.0 | |||||
| Rocket Man | 3.0 | |||||
| Baby Bell | 2.3 | |||||
| Big Ten | 4.0 | |||||
| Bookworm | 3.2 | |||||
| Brexit | 3.3 | 4.0 | ||||
| Chunky Soup | 3.6 | |||||
| Das Boot | 4.0 | |||||
| Delta | 3.2 | 3.4 | ||||
| Doc McStuffins | 3.4 | 4.6 | ||||
| Doughboy | 3.4 | |||||
| Duck Dad | 3.3 | 3.6 | ||||
| Gator Cub | 3.0 | 3.4 | 3.5 | |||
| Jingles | 3.3 | 3.4 | 3.4 | |||
| Kielbasa | 3.6 | |||||
| Lamar | 2.5 | |||||
| OutOfOrder | 3.6 | |||||
| Popeye | 3.1 | 3.1 | 3.2 | |||
| Radar | 1.5 | |||||
| Rooney | 3.3 | |||||
| Shampoodle | 3.1 | |||||
| Shriver | 4 | |||||
| Striker | 3.5 | |||||
| Swamp | 3.4 | |||||
| The Abacus | 4.5 | |||||
| The Hoff | 3.2 | |||||
| Transporter | 2.6 | |||||
| Yeast | 2.5 | 2.6 |
ANNOUNCEMENTS:
THANKS DAMASCUS FOR TAKING US OUT