It has been a while since I Qed a workout. Just been running like most of us.
A proper disclaimer was given and we took off with nine guys in all. Everyone minus Squid and Mario are still recovering from BRR so we did some warm ups first. We did IW x 10, Merkins x 10 and Slow Squats x 10. We ran down to the bottom of Nevis and saw a figure we have not seen at the Brave in some time running towards us. Brat decided to join us just a few minutes late. We held plank and the instructions were given to run to the top of Nevis stopping at the daycare.
Quick plank in the ant hills. Luckily no one is allergic. We headed into the neighborhood stopping at all of the speed bumps on the way doing diamond merkins x 5. We stopped at the top of the hill in the neighborhood for instructions. We were doing a suicide sequence with five stops. We stopped at each one so the pax would know where to go working our way down to the pull ups bars in the neighborhood park. At each stop you did ten merkins. At the bottom of the sequence you did ten pull ups. This took a minute. Mario was eager and ran out of the gate quickly. The more savvy veterans let the adrenaline fade and shortly after the second loop Thin Mint caught him. Thin Mint pulled away after this and was never caught. Everyone else mumbled “good job” as they passed one another. Most dealing with the scares of running mountains a week ago and just being oxygen deprived.
We did some mary at two spots while the six and Soft Pretzel came in. Evidently Pretzel pulled a Wild Turkey and got lost on one of the loops. Luckily it was a cul de sac and he figured out his error minus a little extra running. From the bottom of the hill by the park we planked with instructions to run to the top of the hill but stop at every street light or house that had a light on outside. We did five diamond merkins at each light. Not sure how many we got in but a bunch. Wait on the six with some mary and then proceed back to the AO via down Ben Nevis. We did ten wide arm merkins at each speed bump. Stopping along the way for plank while the chit chatters caught up.
In exactly at 6:15. Everyone got over 5 miles with some managing a little more.
Moleskin: I know my hamstring and calf are still tight so it was good to warm up and stretch it out. I feel we are getting beach body ready in September with all of the upper body stuff. Good to get that in because I know I have neglected that of late. I am always really sore the next day when we do this stuff. Thin Mint and Mario were always pushing and Haggis never really lets you get that far ahead. Everyone else filled in the gaps. Great work and no complaints when some thought I really meant wheelbarrow down Ben Nevis. Just testing your commitment and judgment. You all passed sort of.
Announcements: F3 Golf, Isabella Santos Race, Several relay teams coming together for the Palmetto 200.
Enjoy your day!
Big thanks to Skywalker for the May convergence and talk. He shared about suffering in silence and I know that it touched many that attended.
This month we are converging on Sept. 20.
Location: Anvil AO – @Calvary Church
Date: Sept. 20
Time: 530 workout – 630-7am talk (Starbucks Coffee provided)
Q: Header
Speaker: Bliss Steele
If you have never heard Bliss speak, it is an incredible experience. Do not miss it! We have been averaging 30-40 guys a month – be on the lookout for guys to EH, this is a great event for FNGs.
Looking forward to seeing you guys there!
Hip Hop Hooray (Naughty by Nature) it is Friday…..21 Pax decided to Raise Up (Petey Pablo) for a station workout at Impromptu for an overly complicated station workout. Some might say that due to the lack of coordination or structure provided at the start that I was Insane in the Brain (Cypress Hill) for what was to go down, but in all I think we still were able to get work in.
Now on to The Next Episode (Dr Dre)….
Warmup:
Thang:
Consisted of 10 stations and the Pax into groups of 2 at each station. 1 minute of work and rotate at whistle. And of course It takes Two (Rob Base & DJ EZ Rock) so we did 2 rounds
Stations:
Finish w/ everyone using a rock and doing 25 curls/25 behind back tricep pulses. And 2 rounds of shuffle suicides around parking square.
Return rocks to pile. BC decided to Lean Back (Terror Squad/Fat Joe) and lead group in flutters while waiting on the six. Mosey back to parking lot and that is a wrap. In the end, still got the heart going and believe- It was a Good Day (Ice Cube)
COT
Moleskin:
Announcements:
Thanks and feel free to Slam (Onyx) the weinke or BB in comments below.
Foundation
Agony,
Bro, we need to talk. We are all concerned with how far you have fallen. Most of us think you are actually a homeless person (Are you actually homeless?). No one with a house and access to a shower and shampoo and a washer/dryer on a daily basis smells as bad as your shirts. The Donut Run can longer stay silent. We must talk openly and honestly about how this makes us feel and how this is hurting you. Here are 6 ways it is hurting you:
1. Isolation: No one wants to run with you. Even Kirk had to stop running with you and drop back with others to just “get away”. Or eat with you. Or hangout with you. Or even text you for fear the smell will somehow travel digitally.
2. Emotional Distress of Others: On Wednesday, every member of the pax was in tears after you joined us in the BOM for prayer. The stench literally brought tears to our eyes.
3. Spiritual Uncleanliness: Your body is a temple of the Holy Spirit. Please clothe yourself in cleanliness and not stenchiness.
4. Marital Strife: No way your M can continue to stay with you like this. Vile smells is grounds for a biblical divorce.
5. Material Crumblings: The front seat of your car has been half eaten away by the massive smells. Pretty soon you will have to drive Fred Flintstone style.
6. Earthly Groans: The earth groans under the weight of the odor. What do you think the real cause of Harvey and Irma was??
I found this blog to offer some helpful solutions: http://yousmellstank.blogspot.com/
We do this because we love you. And also because Dunkin Donuts will not let us inside if you are within 500ft of us. Smell better for us. Smell better for the Donuts.
Take out through tears by BW
12 pax hit hump day ready to rock out. here’s how it went..excuse the improper exercise names if there are any..
1.3 mile warm-up run to McAlpine Elementary
WarmUp
Imperial Waker x15
Slow Squat x15
Walkouts x10
Spidermans x5
Pigeon stretch 45sec each leg
45s – 45 seconds each exercise, as many as the pax can do in 45 secs, 5 rounds of each
Merkins
LBCs
Mosey to bench – 15 jup ups/step-ups
Follow me back towards launch
stop at midpoint
Flutter x20
Mosey
At Church parking lot
Partner up, wheel borrow to first light post, switch and back
Walking lunges to first light post and back
Back to launch
Finish-up
Merkins x15
LBS x20
Merkins x10
Done
That was a common theme among the early arrivals this morning at RebelYell. So either they forgot to check the Q schedule or ask Argonaut, but this guy doesn’t plan for much running. (Remember the Brave?) We managed about 2.5 which seemed fine to most. I’ve Q’d about 8 times now in 5 different AO’s…still wrote out the weinke. RebelYell usually draws a solid, hardworking crowd and I “planned” to not disappoint. I also draw from a few Q’s from my early days of F3 and borrowed a couple of items I’ve seen over the last several months.
– Brief but important Disclaimer
That Thang We Did:
Mosey to Jersey Mike’s
Mosey behind Jersey Mike’s to 1st speed bump
Plank wait for 6 end of building
Mosey out of Stonecrest to Ballantyne Commons
Mosey across to 1st entrance on left
Mary, wait for 6 (Thanks Rachel)
Mosey to parking deck
Mosey to start – couple minutes remain. Lunges from stop sign to stop sign…well almost – somewhere between 50 – 70 lunges – Time
Moleskin:
Damn does Rachel get after it…I saw Goodfellow hanging with him, but the rest of us were just watching from behind. I heard a comment early “look at those guys trying to stay with Rachel”. Funny. Great group this morning. Lot’s of guys back from BRR; Goonie, Commish, Teddy…others as well. Good to get the guys back after focusing on the Swift like workouts for a few weeks. I managed to incorporate the parking deck – tough to do in Stonecrest. Had to cut out the planned triple nickle on the hill so we could get there and back though. Appreciate the efforts and push from the group. Honor (and a lot of fun) to lead. Thanks Heartbreaker for adding me to the schedule back in June.
Goodfellow – thanks for the takeout
Announcements:
Isabella Santos 5K – Register. Participate.
daVinci to converge w/ Blackhawk and Stonehenge @ Stonehenge on 9/30 immediately before the Isabella Santos 5k / 10k
Susan G. Komen and Speed for Need – Register. Participate.
Dromedary – (Wednesday’s) Great AO, looking for Q’s to sign up
daVinci – (Saturday) Great AO, looking for Q’s to sign up
YHC hadn’t planned for another soaking rain to fall last night, so with headlamp on, I went to explore the track – site of several planned activities. The verdict: h-e-hockeystick-hockeystick no. Some quick mods, and we were back on track (figuratively, not literally).
Quick semi-professionally delivered disclaimer, and a quick mosey to pick up the six, still getting out of his car, then shuffle back to the bus parking lot at back and circle up for:
COP:
Seal Jack-15IC
Hillbilly-15IC
Clock Merkins-5@each quarter hour
Mission Impossible Jacks-10IC
On, and almost forgot . . . SmurfJack-10IC
Lunge-walk to near pull-up station or 20 steps, whichever comes first. Group up in 3s for Partner-assisted Pull-up Ladder: go from 5 to 1 by 1s. P1 pull, P2 assist, P3 hold the ground down (aka “Plank”).
Back to bus lot and form two lines for a quick relay race.
Recovery mosey to the end (couldn’t we just have raced here and waited??).
Partner up: P1 plank, P2 decline merkins with feet on P1’s shoulder/back then flapjack. Ladder down from 10 to 2 by 2s.
Lunge walk to toward the hill beside the ball field or 30 steps (whichever comes first), then mosey to base of hill for 7s.
1 SQUAT @ bottom, run to top, 6 PlankJacks, down: 2/5, etc
Mosey to near wall. People’s Chair w/front-raisers 15IC, recover, resume with air presses 15IC, recover, resume with Wall Marches 15IC
Mosey to back of church parking lot for Mary and car avoidance training:
Flutter-15IC
Bicycle-15IC
Dolly-15IC (dodge first car)
Dead bug-15IC (dodge second car)
Close w/bit of stretching: Dead Pigeon, then side-bend Warrior 4 (what is this, Gumby??)
Mosey to cars and COT
Announcements
Isabella Santos 5K – Register. Participate.
Susan G. Komen and Speed for Need – Register. Participate.
Anyone interested in getting together for volleyball, talk to Cocktail
Moleskin
I love bringing “fresh material” to a workout. So with that in mind, YHC treated the Pax of Peak51 to some variations of Merkins and Side-straddle-hops that they may never forget. We had some renaming of the “Mission Impossible Jack” which you’ll have to ask those who were there to learn. #notfitforpublicconsumption And who can forget the wall thingy (what was it called?).
Oh, if you haven’t heard, or just forgot, YHC always brings the pull-ups. Always.
Good to see some familiar faces, and great to see some new ones. It’s been a real treat to watch the Peak stay strong over the years. Hope YHC’s idea of “moderate” provided enough challenge to satisfy, without dishing out too much of the #downpainment to trigger the #refusenik
Thanks for the chance to lead, gents. ‘Twas a blast.
-SM
When Goodfella reached out last night, he was concerned about YHC’s ability to Q back-to-back days . . . And he was right. Combine the fact that YHC Q’d #Watchtower on Tuesday with YHC clown-carring with the ENTIRE Screech Owl Band (that’s right, Turtle was back), and the Weinke got a little warped.
WARMUP
THANG
MOLESKINE
Announcements:
Thank you Johnny Utah for the great takeout prayer
Quick intro for the new Shared Q format at the Charge. Basically we are taking a teamwork approach to leading, breaking the 45 min workout into 2 or 3 sections of at least 15 min each. We encourage anyone to step up for a 15 min Q as practice for a full Q, or to try out some new exercises/formats. Reach out to me or John Deere, or simply post on a Wednesday morning and let us know.
Warm Up:
John Deere took the first part of the Q, straight to the circle and for some SSH, IW, Mountain Climbers, Squats, Peter Parkers and Parker Peters, and finished it off with 10 oyo burpees. I think John Deere is easing us back into his burpee heavy warmups, but luckily that was the last burpees for the day.
The Thang:
Over to the wall, partner up and do a couple of rounds:
I (Boerewors) took over, mosey to the back of the athletic center, quick sprint and find some lifting rocks.
We did a couple of laps around building:
Return rocks and go to the stands:
Snake through the stairs for 3 laps:
Mosey to back and quick sprint to COT.
Moleskin:
Great job by the PAX, there was a serious concern raised by Nibbler about the prospect of having to pick up a rock, however once we promised that he wouldn’t have to run with it, he seemed to reluctantly accept his fate. John Deere felt strong after his first half Q and picked the largest rock available, which lasted about half way through the first round. Still, respect that he managed to get that far with a rock that size. Who even knew this AO had rocks?
Thanks to Telsa for taking us out.
Announcements:
HDHH tonight at Providence Sundries, look out for brewery meetup on the 20th at Legion Brewing.
Join GAAP and #TeamByron for a 5k this Saturday in memory of Bryon.
YHC is a young F3’er (just celebrated my 2nd anniversary with the Nation). I have heard once or twice the words Meat & Potatoes… frankly, it was usually accompanied by more PAX showing up… in a little preblast tweet I threw it out there. Full disclosure – no idea what it actually means.
Anyway here is what we did:
4 sets of 5 steps lay in the middle of the AO. This winding staircase was at the center of all things DV today.
Little warmup – blah blah.
Find a partner.
Partner 1: goes up the stairs runs 30 yards returns down the handicap path. Repeats.
Partner 2: Other partner runs to the baseball field does called exercise returns.
Partners switch.
4 rounds: 2 sets of 25 each of Supine pullups. Dips. Burpees.
Next, 5 rounds up the stairs:
Last,
Everyone- up the stairs around the track back down the handicap path x2.
All in all, a little over 3 miles. Does that count as Meat and Potatoes . . . I dont know. But what I do know: