Clock hits 5:15 and the rain is coming down on the toughest course in Charlotte so naturally only the toughest 15 hombres show up for the first installment of McHorsey 2017. Trophy winner on 8/28 will likely be someone that trains on this motherf#T%3er all summer.
The Thang:
We ran (no COP allowed – site rules state clearly). Straight to top of Yucca Succa and back to bottom (from the words of Horse Head, McHorsey co-founder – touch the man hole cover just like Chester). Next run the Mountainview/Wilby loop and then repeat as many times as you can before Pledge of Allegience at 6:08 (6:09 as we had to wait for some do gooders trying to get extra credit or don’t now how to set a watch). Head pack to parking lot for COT with mileage anywhere from 6 to 7.5 (roughly). Beauty of this is is that the rabbits can sprint all they want and we still have no man left behind.
Naked MS
Right out of the gate the confusion starts.
Checkpoint – “Chelms, did you tweet that we start at 5:00am?”
Me – “Nope”
Checkpoint – “I thought I was late”
Me – “Nope”
Guess Checkpoint supports #FakeNews
Without Horse Head, FW, Honey Bee recruiting for his BRR team, and a few other characters, there was a shortage of material this am. Writing this BB is my only job as Q today and writers block is setting in given no one wore ridiculous outfit, threw up (hard to believe or maybe I missed), or tangled with Chester. Even the guy walking his dog was no where to be found and the flag pole was not lit for us. Ann & Hope ran by it 4 times and still had to ask where we stop at 6:08 (or 6:09 – whatever).
No Chester siting and no Fishwrap or Margo, which means we still don’t know the answer to the Sasquatch mystery. There was a truck with the lights on during first lap so maybe Chester or his mom had to leave early for work. Since Prohibition has been riding my coat-tails since he agreed to Co-Q, I am goingt to assign him task of installing one of those cameras to catch Chester on film so we can solve the mystery. Spooky Jon even tried to lure him out (#dangerous) by taking off his shirt to get him out of the house/tool shed but it didn’t work. I think Stone Cold did notice (Spooky Jon and not Chester).
My BRR team totally fart sacked and left me to tow the line for all nine men. Having an old man carry the team, again, is not smart planning (especially since I already claimed the shortest legs). Guess they don’t mind finishing at 6pm on Saturday. Prohibition did claim scheduling conflict several weeks ago but I’m not sure where his priorities are since he had plenty of time to adjust his schedule. I understand EE and Glass Joe have to drive in from so far out in the country that it takes two tanks of gas and they don’t speak the same language as the rest of us (some cajun/creole/jive mix) but the rest are just lame.
I needed a telescope to see the leaders but looked like Federalist, Thin Slice, and Rachel were setting the pace with Turkey Leg, Checkpoint, Disney, and Black Jack not too far back. The best trophy in all of F3 will be up for grabs on 8/28 unless Fishwrap or his 2.0 has become too attached to relinquish. Given I’m partly named after a conservative (Jesse helms combined with Chapel Hill is Chelms), need to get the story on naming of Federalist. Lots of good stuff in those writings and the UNC Chapel Hill library may even have a copy.
Don’t know about the rest of the crew but YHC was not ready for the hills and the hills won this am. However, we have 12 more weeks so it’s not over until its over. Voodoo kept me company and we pushed thru this gloom. This workout starts with dread at 5:15 and ends with elation at 6:15 when done. Pushing our limits is why this site is so popular (except with my BRR team).
JRR Tolkein, the fighting Mongrel per Dredd, is up next Monday. The easy week is over and now the real Parade of Horrible’s starts.
As always, it was an honor to lead (from the six) this great group.
Announcements:
Collecting food for Calvary Baptist Church food pantry. Horsey site looking to collect cans of Tomato paste/sauce and/or 1 or 2 lb bag of rice. Please bring next Monday.
Also, consider signing up to volunteer first Sunday of every month to help with Church on the Street assisting in feeding those less fortunate. Stone Cold and I were there yesterday and it was a great experience – God VERY present on N. Tryon under the bridge at I-277.
F3 Dads is now in full swing on Saturday mornings in both Metro and Area 51. Check the web site for details.
Please continue to keep Slaughter in your prayers for continued recovery. Reminds us to be thankful for every day and to use our time wisely – never know when the Big Man up stairs might call us home.
20 PAX this week at Devils Turn. Now the better-late-than-never back blast.
The Thang:
The original plan was to head down the greenway for some off-road miles. After a short pre-run revealed that the ‘off-road’ included ‘the great flood’, YHC decided the South Charlotte Middle track sounded like a better option
Moleskin:
It seems like the warm-up mile has turned more and more into an acceleration to full speed these days. Perhaps one day we will actually try a warmup.
After the ‘warm-up’ the group was ready to go. Tiger Rag, Haggis, Thin Mint, and Woodson made off to an early lead this morning. Apparently, having arrived at the track, Tiger Rag opted for an alternative route out and back down Woodfox Dr. The rest of the group enjoyed some rounds on the track with Cheddar and YHC taking a few salmon laps in the reverse direction to balance out the legs. It would appear that not all the group was as excited about the track today as Haggis. Thin Mint and Woodson left for a side-walk stroll down 51 before rejoining the group for the trek back to COT.
Great effort by all today. We continue to pick up a few more faces each week as we get closer to to the BRR.
I am asking all A51 workouts to participate in a food drive for Calvary Church Food Pantry. This pantry feeds our hungry neighbors. They have asked for our help.
HC your workout below in comments– You don’t have to ask the site-Qs. You want to Q it, then do it. Read on.
Choose ONE food item for your workout to collect and put it in comments:
Dry Beans: 1 or 2 pound bags
Soup (hearty; not “cream of”)–NOT LARGER THAN 16 OZ
Tomato paste or Tomato Sauce
Peanut Butter
Rice–Brown or White–1 OR 2 POUND BAGS–OR UNFLAVORED BOX
Get the word out this coming week at your workout.
Collect the following week: 06/12/2017-06/17/2017
Coordinate drop off/pick up with me.
Delivery to Calvary Church Food Pantry Saturday 06/17/2017. I will need help with this.
Each workout can designate a Q to collect the food and coordinate with YHC.
16 PAX made the right choice and posted at #Stonehenge for their #DRP and her’e’s how it went down.
COP:
Move on over to the Ballantyne Village parking deck, stopping at each ramp for 5 Merkins.
Head back down the parking ramps stopping again for 5 Merkins each time.
The Thang:
Mosey down the parking deck and over to Loch Ness for a variation of the MARSOC Short Card
Circuit Work:
Mosey along Loch Ness stopping at the next half wall for two rounds of the following.
Mary:
Moleskinny:
Announcements:
35 Dads and 2.0’s showed up to Beatty Park this morning for the first A51 Dad’s workout of the year. I wide range in ages and F3 Dad’s experience but we got right down to it.
A bit of a disclaimer upfront to watch out for Ant Mounds all over the field. There was a bunch of them but I didn’t see anyone get bit.
The Thing – Mosey from Left field to Right field and Circle Up for COP.
Coach the 2.0’s on cadence count and hit some SSH, Merkins, Squats and Mountain Climbers.
Mosey over to outfield fence to find a stretch of grass with no ant mounds. Dad’s plank up and kids go for 2 rounds of Tunnel of Love. Got to get this in early because the kids love it and the dads weren’t sweating too much yet.
Head over to the 2nd base line and line up for animal walks. Bear crawl, Unicorn Walk, Mountain Lion, Crab Walk and a few PAX picks – Penguin, Scorpion, and Bear Crawl with a push up every 3 steps (who teaches their kid this?)
Water break and set up for Hula Relay’s
5 teams.
Relay one – run to each hoop (3) pull them over your body and drop them down, turn around cone and come back through all 3 hoops the same way.
Relay two – Dad’s hold 3 hoops and kids crawl through each hoop, around cone, and back. Repeat with kids holding and dad’s running and repeat again with the kids running.
Relay three – Shuttle run – carry wiffle ball to opposite hoop, drop one ball, pick up the other and bring it back to 1st hoop.
Water Break
10 minutes of Hula Hoop Freeze tag. If you have the hoop you are a tagger. Ring the hoop over someones body and they are frozen. Someone else pulls hoop over them to unfreeze them. Now that person has the hoop and is a tagger.
Hand out all the Hula Hoops as door prizes – one to each family.
Done.
Moleskine:
Certainly looked like everyone was having a great time and got some exercise out there. Not too bad this morning but certainly going to get more muggy from here! Encourage fellow PAX to come out and spend time with their 2.0s. It’s a great way to spend a Saturday morning.
Now I have some chores to knock out!
Thanks to Lex Luthor for once again stepping up to lead F3 Dad’s this summer. Also thanks to Mermaid for the great takeout.
-Alf
It was an honor to lead the first SOB F3 Dad workout. In true SOB fashion, I broke the rules and brought “props’ to the Bullring.
At 8:50, it was just me and the 2.0s and I was starting to get concerned that no one was showing up. Turns out a few guys were driving around the Bull Ring (.5 mi) trying to find our spot. If you’ve never been before, we meet by the bronze bull statues/swing set. Erector and his son were first to arrive and not long others soon joined.
Quick warm-up lap
Side straddle hops x 10
Imperial walkers x 10
Squats x 5
Daddy elevators x 5 (‘Merican with kid on your back)
Game 1
Three legged race. (I used my winter infinity scarves to lash our legs together.)
Game 2
Capture the flag. 2 rounds
The kids won both rounds and dad’s really didn’t take it easy.
Game 3
Sharks vs. Minnows
A version of tag that starts with one “shark” who tags the “minnows” as they attempt to “swim/run” to safetey. If one is tagged, he/she becomes a shark for the next round. Repeat until one minnow is left. The winning minnow becomes the shark for the next game.
Game 4
Night at the Museum
The pax may only move toward base if the “looker” is turned away. If the lookers turns around and spots you, you are out. The first person to cross into base become the looker the next round.
Game 5
Volleyball
The M bough an oversived, inflatable volleyball and net and we put it use. We split into even teams of kids and dads. Kids have priority for hitting the ball. The net was too narrow for the amound of people, but everyone was a good sport.
Game 6
Water Gun Firing Squad
Kids with water pistols formed a two lines and dads had to run, bear crawl, crab walk and backwards run through the gauntlet. Then dads and kids switched. Some kids were not as enthusiastic about being sprayed.
Game 7
Water gun free-for-all
Everyone got wet!
Moleskine
I love F3 for so many reasons and F3 Dads is among my favorite activities. There is no better way to show leadership than to take time to be with you children. The games are just for fun, but we are teaching good sportsmanship, how to take turns, share and how take instruction and follow rules. We are also getting kids away from TV and tablets and showing them to have fun outside.
About halfway through the workout, a YMCA bootcamp mosey up to our area and proceeded to workout for about 15 minutes. It was pretty annoying because there are plenty of other spots in the vicinity to do what they were doing. If I ever Q and a group is in a spot I planned for, I would adjust and go somewhere else. It’s courtesy.
Tolkien ran Metro’s Goat CSUP earlier in the morning and showed up with no shirt and no kids. (His wife did drop them off soon after his arrival.) By the end of workout, he was lying in the grass and kid’s were lighting him up with water guns. It was funny and sad. (Get some rest!)
Please spread the word of F3 Dads at all your AOs. It was great seeing newbie’s Caboose, Escobar and Erector, plus regular’s Fire Hazard, Soft Pretzel and Voodoo.
With 8 brave souls lined up in the parking lot (and another late roller, you know who you are), YHC hatched a heavyweight plan to smoke the arms, and not skip leg day either
The Thang
Warmup
20x IC SSH
15x IC IW
15x IC Moroccan Nightclub (both forward and side)
Good Mornings
Toe touch to Plank to Downward Dog and back up stretches
10 Merkins at the plank
Pair up and do a little catch me if you can, 5 merkins. Down the field and back
The work
30sec A – 30sec B – 30sec C – 30 sec Rest. Repeat x3
Set 1
Upright Rows
Curls for the Girls
Overhead Press
Set 2
Teabag Squats
Figure 8s
Suitcase Lunges
Set 3
Swings
Clean and Press
High Pulls
Part Deux
An OYO circuit of Pull Ups, Lawnmower Rows and swings or a lap around the baseball field
Mary
PAX Choice
Flutter by Mall Cop
LBC by Toothpaste (FNG)
Freddie Mercury by El Rod
American Hammer by Heisenberg
Naked Moleskine
Great work by everyone that was here. Somewhere along the line Drano ran away. But we are not the marines, we will not send a search party for a lost PAX, especially one that gets lost standing in a circle. He returned during the OYO circuit, claiming to have ran down to the HT.
Great to have Mall Cop, Moon River, and Goon all out from their time on the IR list. Hope this was a good workout to get you back out and sweating but not re-injure anything.
Always a pleasure leading. The Q schedule at Ascent is open, and the upcoming weeks need some love, feel free to sign up, or message me on Twitter (@F3Sony), Ascent Signup Genius
Convergence (Noun) /kənˈvərjəns/ – the act of converging and especially moving toward union or uniformity
27 strong, brave men converged on Sun Valley Middle School on a beautiful sun soaked June morning for the latest Union County Convergence post.
Several gluttons for punishment (Double E, Madison, Goodfella, Transporter, Shop Dawg (R), and Damascus), presupposing that the Q of only 1 year could not bring the heat, decided a pre-run of varying distances was required to burn the required number of calories. This was especially curious given one of these men (YHC) was on Q. You will have to ask them if this was a good or bad idea.
Warm Up
The Thang
Announcements
Moleskin
Peace – Damascus
Apologies for the late post…YHC and wordpress could not cooperate earlier.
28 of south Charlotte’s finest gathered in the gloom to set the tone for the weekend.
The Thang:
Mosey to top of deck
COP for SSH IC x 25
Merkins IC x 15
Mountain Climbers IC x 15
Mosey down stairs to the benches near the ticket office
Partner 1 does 30 dips while Partner 2 does 30 squat jumps
Flapjack
Partners take opposite routes around stadium, meet at opposite end of field for 20 handslap merkins (modify 20 count as needed)
Continue circuits decreasing exercises at ticket office by 5-count each round, total of 6 rounds
Regroup for some Mary
Runstopper led LBCs & Flutter, but YHC did not participate and neither can YHC count that high.
Dolly IC x 20
Rosalita IC x 15
Mosey to parking deck for Jacob’s ladder. Head up to 3rd ramp to avoid early bird parkers. Run up half ramp, 1 burpee, back down. Continue and increase burpees x 1 each time up to 7.
Regroup for plank at top of deck
AYG back to launch. Done.
NM:
Strong work by all today. Thanks to Margo, and occasionally in attendance Site Q Udder, for the opportunity to lead. The goal was to stay close to home today since YHC ran in…not sure what the point of staying close was with all the running that weinke called for #q-fail. There were reports of 3.1~3.3 mi. Goal 2 was plan a workout that upwards of 30+ can execute simultaneously. That has become no small feat at Centurion, the south’s most dominant AO.
Announcements:
Runstopper Q at Rockzero tomorrow. Follow up this amateur workout with a real one.
Cheddar Anniversary Q next week
See High Tide for upcoming shirt order
F3SPEEDFORNEED – reach out to JRRTolkien for ways to volunteer and give.
“It’s not how fast you run, it’s how well you run fast…!!!” 11 Goats ended a shortened Memorial Day week with a lesson from Dr. Slice on proper hill running! It went something like this:
1. Disclaimer in parking lot… everyone on time… let’s headout!
2. Headed to Windbluff in Raintree. Relatively new territory for many of the Goats!
3. After dynamic stretching, we did 5 ascents of the Windbluff hill… mosey back to bottom.
4. Moseyed to top of other hill, and did descent followed by ascent x2.
5. Moseyed to Raintree CC parking lot; did ascent to Rounding Run…
6. Finished with mosey back to SCMS parking lot
DONE! 4.8 miles including hill work… well done!!
Moleskine:
Lots of talking today… of course, if you ask The Mouth, he will say that is the norm! The focus today was FORM! Most of the Goats just busted through PB’s last week in the timed mile. Now as we pivot towards BRR training, it will benefit us to be running in the topography closer to that of Barnardsville, NC…. HILLS!
To summarize… here are the key points:
1. Attack the hill
2. Shorten your stride… and if you think it is short, shorten it some more
3. Keep your breathing steady and relaxed
That form is different from downhill and flat sprinting… the goal is that as you transition from downhill or flat to “climb”, you shorten the stride to conserve energy and be most “efficient”.
For EVERYONE, this will take practice… just read any book on the subject, or ask anyone that is knowledgeable. Don’t expect it to change overnight! I just ask that you work on it on your own, and when we are together running hills!
Welcome to Help Desk. This is his 2nd F3 workout… he went to Devil’s Turn yesterday! I’m thinking he is a glutton for punishment!! But regardless… welcome, and keep coming back!
Thanks again to Dr. Slice! He brought some credibility to the concepts and helped demonstrate to the other Goats! Plus, he added the incentive that when you demonstrate mastery of the shortened stride, you will receive the nice gift beach tote that he brought to SMR. It is really cute and roomy… with a shoulder strap, and goes with most of his outfits!!
Retread got a double-dose of Raintree hills based on his participation in the Ghost Runner on Thursday night! It didn’t phase him!
Houdini and Insomniac were drinking up the recommendations… they are hungry to improve!
Nomad, Benny, Tweetsie and Drano made it look simple! Lois also continues to be strong… gets it done!!
You guys are AWESOME! Thanks for committing week after week to make Mountain Goat the best running workout in F3!! There, I said it…. it’s what everybody is thinking… I just said it!
Announcements: