On a relatively cool July morning, 14 PAX (including a FNG) joined YHC to see if he actually had running shoes. After the approved Area 51 disclaimer, a short mosey, and then a lap around the track and it was time for:
COP:
SSH x 15, 5 Merkins OYO, IW x 15, 5 Diamond Merkins OYO, LSS x 15, 5 Merkins OYO, Flutter x20, 5 Diamond Merkins OYO, LBC x 20
THE THANG:
Mosey to the main playground and partner up, size doesn’t matter, speed may: Each partner perform 7 pull ups, run around school in opposite directions and when you meet do 10 hand slap merkins, return to the playground. Two rounds,perform mary waiting on 6.
While at the playground grab some bench space or a playground bar for derkins x 15, Dips x 15, split leg squats x 10 each leg all on Q count.
Mosey to other side of the school by stumps. Partner up, each perform 15 dips, run around the school in opposite directions and when you meet up, 5 burpees. Two rounds, perform mary waiting on 6.
At the stumps, step ups 10 each leg OYO, split leg squats x 10 each leg on Q count, 15 x derkins OYO.
Mosey to the playground and combine the two, with 1 round each of pull ups/hand slap merkins and dips and burpees. Finish at the playground perform mary waiting on the 6.
While at the playground, 10 pull ups and run around the far traffic island in the parking lot. 2 rounds.
Then back to launch point for mary led by Lobsta Roll, Madison and Drive By.
ANNOUNCEMENTS:
BRR in September.
Anvil and DMZ converging Wednsday at Calvary. Hops is speaking after the workout. You don’t want to miss it even if you attend another site, take the short drive over to Calvary it will be worth it.
Union County 2nd F 7:30pm on Thursday at Hickory Tavern in Wesley Chapel. Here is the address: 6400 Monroe-Weddington Rd, Wesley Chapel, NC 28104
MOLESKIN:
Welcome to FNG Litter Box who did a great job at his first work. He has lost 40 lbs recently (awesome!) and his brother-in-law, Orange Whip, was lobbying hard for a kindler, gentler, name but none of the PAX would have it. Pop Tart seemed confused at the beginning of the work out when YHC had his gloves, prompting a question about running shoes. I think he had the answers by the end of the workout. Thank you Madison for the take out and as always appreciate the opportunity to lead.
UC Supports Heathers Hero’s with Speed For Need in the Susan G. Komen Race
When: October 7Th 2017
Why: Because whether we like it or not Cancer has impacted us all in one way or another and we have an amazing opportunity to push 4 chariots with Breast Cancer Patients/survivors that can not run or walk the race on their own. In addition, we will raise money to help find a cure for a terrible disease that affects 1 out of every 8 women. Please read Heathers note below and follow the link to join Heathers hero’s.
Special note: Please email your shirt size to Madison F3Unioncosfn@gmail.com
Sign up for the Race- Click here to visit my personal page. Sign up under Join MY team, third the way down the page in the middle.
Speed for Need- w.f3speedforneed.com
From Heather:
Dear Friends,
I hope you will consider joining me for the Race for the Cure on October 7th. You can: Run. Walk. Wobble. Cheer. Whatever your fancy!
By the time I run the Race, I will have survived two years. It’s a big milestone. Statistically, surviving two years means cancer is much less likely to recur. Please celebrate this blessing with me as one of Heather’s Heroes.
As a veterinarian, I meet people every day who tell me their cancer story. Sometimes the stories are inspirational. Sometimes they are discouraging stories of loss — like a Mom who lost her battle one month before her five year survival mark.
I am a survivor. I am not taking this milestone for granted. I am grateful for every day God gives me. I am grateful for your friendship and support.
Please support cancer research so there will be more stories of inspiration, and less of loss. You can make a tax deductible donation online by clicking the button above my fundraising thermometer.
One more thing. I will be running every day from now until the Race, inspired by #outruncancer, www.wbur.org/onlyagame/2017/06/16/outruncancer-running-streak. Someday I may not be able to run. But today is not that day.
Finally, a special shout out to F3 Union County who will come alongside me with Speed4Need (www.f3speedforneed.com).
There will a lot to celebrate October 7th. Join me as one of my Heroes.
With love. Heather
Click here to visit my personal page. http://www.info-komen.org/site/TR?px=20373563&pg=personal&fr_id=6906
Click here to view the team page for Heather’s Heroes http://www.info-komen.org/site/TR?team_id=387532&pg=team&fr_id=6906
I had the idea of running figure eights around the buildings across the street (19 of them total). The idea was partner work so eight would be perfect for the plan, but only 7 showed up. All is well, we made it work.
After a decent Disclaimer, here’s what we did:
Mosey over to fountain in medical complex (circle up)
Partner Up (I jumped in with FNG Mascot and Pony)
Mosey down left side (10 buildings)
Mary while we wait for 6
Reverse the way we came (10 buildings, figure 8s)
Mary – Wait for 6
Bear Crawl Ring of Fire (Bear crawl once around fountain)
Same Partner – Different direction(s)
Mary – wait for 6
Same partner
A little time remaining…
Mosey out to center two buildings. Split first two, circle Elavation Church, split two buildings, AYG back to fountain.
Audible, roadblock due to Y Mini Tri…10 merkins OYO, then mosey to a brick wall (thanks Bucky for the idea). Peoples chair, shoulder press IC, raise left leg (YHC struggled here) shoulder press, raise right leg, shoulder press.
All you got back to Fountain. Mary called by the team. Mosey back to Chic fil a – Time
Moleskin:
Announcements:
– Fredo
16 pax met in the parking lot of Vine American Kitchen for this week’s edition of Stonehenge. It turns out Frasier was just waiting for the clown car to a Free Range run up Crowder’s Mountain. He chose poorly.
After a disclaimer (including an assist from the Madame), we were off. Cross Johnston Road to the Ballantyne Lodge and oval up in the parking lot for COP:
The Thang:
Mosey over to the fountain in front of the Lodge and partner up by speed. This is when YHC noticed that Frasier was not among the pax. After figuring out he didn’t get dropped, we proceeded with the instructions. P1 runs around the fountain while P2 performs called exercise. When P1 returns, flapjack.
Mosey across Ballantyne Commons and plank it up at the corner. Run to the fountain, stopping at every streetlight for 5 merkins. At the fountain, find your partner and repeat the sets from above. Mosey to the far side of the median in the parking lot, stopping at every streetlight for 5 jump squats. Mosey across Johnston Road and head through the parking garage and down the hill into the still, stale air of the basement of the parking garage. Grab some wall for Peoples’ Chair. Arms out in front. 30 air presses IC, hold it. Recover, then go Balls to the Wall and hold it. Recover, then run up the other hill and head to Costigan Park.
Head around the park, bear crawling the first side, lunging the second side, crab walking the third side, and broad jump the fourth side. Then, grab your partner and repeat the same sets from above. Some partners decided to use one path to exit and another to enter, so the Q had to remind them to use the same sidewalk both times. #cheaters
Mosey back to the start and plank it up 6″. Sprint to the far side. Belly start for another sprint, then circle up.
Mary:
Thanks to Nard Dog for the take-out in COT.
Moleskine:
Announcements:
After a few weeks of shenanigans at Horsey, its time to get back to some meat and ‘taters style running up and down hills. There will be no sandbags. There will be no dark haunted trails. A headlamp may be recommended, but not required. There will be hills and the Triple Lindy Challenge.
The Triple Lindy Challenge:
According to the Google this will suck balls. Google also says 2 rounds including the run in/out to parking lot would get you somewhere around 7.25 miles and 18 nasty little climbs, plus a few extra climbs around the mountain view loop.
It will be You vs. You vs. that guy just ahead who you should be trying to track down and pass (as long as that guy isn’t Chester, then I suggest hanging far back. But, whatever you’re into.)
Modify if needed, but be at the flagpole for the Pledge of Allegiance at 6:10 AM. Don’t be early and don’t be late.
Any FNG’s tomorrow might get named Rodney.
SYITG
-Alf
21 PAX made a decision to post at the Horsey McHorseArse on Monday to challenge themselves for whatever the Q had in store some hills.
The PreBlast (that was Retweeted by @F3Metro):
Make sure your running in the dark skills are in order before the BRR: Bring a headlamp. There will be hills.
— Bratwurst (@bratwurst_f3) July 9, 2017
Bratwurst thinking to himself, “Man, the parking lot is a little dim. Did any of the PAX get the memo about the Headlamp?” StoneCold, “why are you really trying to sell this headlamp idea, do we really need it?” ThinMint, “Ooh, I think I may have an extra headlamp in the car to give to a brother in need, here you go Teddy.” Frasier, “I run faster than the light, I only need 1 lumens in my headlamp.” TheMouth, “lucky I shook up my batteries before the run, that really works to help them last longer.” Other Metro PAX, “Isn’t this workout all about Mt. Charlotte, the Yucca, the flagpole, and Chester? Why do we need to deviate and/or prepare for anything other than that?”
At 0515 – Bratwurst, “follow me”. Other Metro PAX, “Wait, what’s this gravel stuff and why are we using this Greenway where we park, for the first time? It sure is nice with the streetlight, oh man, here we go under a dark bridge. Do trolls live here? Why is this paved greenway dark when all of Charlotte should be lit up with our property tax dollars?!” After crossing over a bridge into the woods the PAX were like, “Gravel, why did you drop a cone with a flashing light on it, up a hill through the woods, gravel, what??? We’re out of here! How do we get back to Chester?”
As the rest of the PAX continued at a mosey up the Boyce Hill into Boyce Park the gravel ended, and we started back down a hill, there were comments like, “are we near Independence? Why are you dropping random little orange objects along the way?” And then CRASH, a PAX bites the dust in a hole that he stepped OVER SAID CONE to dive into. Quick check on the PAX, no visible blood (yet), so get continue to the bottom of the hill and regroup. Question from the injured PAX, “What’s the shortest way back to the light and the paved surface?” … Directions given, “Head that way.”
And then we finally get to the point of the workout…Wheat had been separated from the chaff…Gideon had his army… We were left with Geraldo, Alf, Stone Cold, Teddy, Turkey Leg, Baracus, Prohibition, Fire Hazard, and Chelms (a fine escort I must say).
At 0610, only ThinMint was left at the flashing cone. Apparently, all of the other PAX didn’t need to wait, were nervous to get back to COT in time, or wanted to try and catch the pledge to the flag. Anywho, mosey a piece back to the lot to find all of the PAX tricking in, except for the unfortunate PAX that bit the dust in the dark on the hill. Turns out the mutiny Pax were apparently scared of the same fate. Instead, they went off in a search to find Chester, and FishWrap found him… but we’ll not describe how he left him.
Most of the PAX on the Boyce side of Sardis got in at least 3 intervals. Some got a half more. In all, probably 25 minutes of solid effort (and mind exercise / awareness in the dark) with ample recovery. Strava flyby = http://labs.strava.com/flyby/viewer/#1076589010?c=7zzzzzzz&z=4&t=0
At 0615 at the parking lot, the faces that were once in the dark, came back into the light. Next time, we’ll try to do a better job getting the word out for headlamps, though this is BRR season and every PAX should have one handy at all times…making sure it has good batteries. And from the start of the workout, instead of moseying and then giving directions, which is normally the case at a Bratwurst workout, we’ll give directions at the start you’ll just have to learn to trust the Q. Perhaps pair up with a PAX that has a light. Or maybe that’s just giving too much direction.
See you in the Gloom PAX,
Bratwurst
P.S. It was an honor to lead some of you, thankfully some did follow, lick your wounds and come out again, and there will be more fun on the Horsey McHorseArse.
Since I’m writing this on behalf of Bulldog more than 14 hours since it went down, please pardon the lack of accurate information including WHO was there and WHAT we did. All I know is that about 18 PAX left Kevlar this am all beat up…thanks to Bulldog. Here’s what I recall…
The best start to a workout EVER!! Utilizing his badass bluetooth sound system, we circle up with the instruction,”Do SSH or IW until you hear the word “thunder” in the song, at which point you drop and do a burpee (or merkin). Queue one of the greatest rock bands of all time…ACDC and Thunderstruck. Please take it in…enjoy before reading on…
So 4 minutes 52 seconds later and a mere 31 burpees (doublecheck if you must)…we move on to some merkins in cadence, then the actual workout.
Partner up, P1 runs the small track, P2 does suicides on field with tires as markers, burpee or handslap merkin at exchange, all that X4.
We all move to Covenant Day outdoor workout arena to find many many stations set up (Bulldog got their really early…huge props to the QIC). Two times around, 40 seconds on 10 second break then 30 seconds on and 10 second break of the following stations:
Dips, Massive Rope wave thingy (whoa!), straight arm plate raise, TRX flys, Kettlebell swings, box jump, jump rope, tire flips, jump rope, medicine ball Russian twists, Kettlebell goblet squats, barbell curls (not sure weight but heavy enough for me), Louganis with plate, deep merkins using blocks, bear crawl w/merkins, decline sit-ups. Holy crap!
Circle up for misc. Mary work…done!
Random observations…I forgot the shovel flag due to a broken garage door nightmare, Turkey Leg actually looked tired today (can’t imagine why), Cheese Curd made showed up for his 2nd workout in all of 2017, due to injury, glad to see you back. Spackler somehow snuck in without any obnoxious sounds or comments…worked hard as always. Cottontail does not like dismounting the decline sit-up equipment, Orange Whip pulled the “locals only” pre-run to and fro, Lex Luthor is a solid partner even though we struggled with partner merkins, and finally Squid is NO JOKE with a jump rope…kind of like this….
https://youtu.be/xt8Z14yYjn0
If you per chance you’re reading this and weren’t there. If you see Bulldog has a Q somewhere…get your ass out of bed and do it. Thank you Bulldog and all the PAX who proved Kevlar is the real deal. God bless and have a great weekend.
13 ran for Donuts. It was hot and the route was terrible. Next week we will run that north route in reverse. Get prepared.
Gummy showed up after the run with a giant rip in the sleeve of his shirt. Here are my thoughts on what happened (listed from most probable to least probable):
1. His blood sugar level was so low, he had to eat his shirt.
2. He had to poop and fell over into a thorny bush.
3. We did pass what looked to be a frisky lady…
4. A wily fox tried to drag him to his den.
Others?
BW
2 plus miles at fat camp – a new record
Backblast late because of Haggis ineptitude and inability to follow simple instructions
The Thang
Run around the school for warm up
Stretch a bit
Run around the school stopping for 10-9-8-7-6-5-4-3-2-1 merkins on the way.
Go to pull up bars. Pull up ladder with full extension. Start with 1, rest. Then 2, rest. Up to 5. Very hard to do more than 5 at the top of the ladder when performed this way.
Take a break – pax plank while one of us does a monkey bar circuit as far as possible. All take their turn.
Repeat 3 times.
Run to bottom of hill. Start with 10 6-count burpees, then run up hill for 30 seconds. Back down for 8 burpees. Repeat until time runs out.
Moleskin
Only 4 of us but this was a solid workout and everyone worked hard. Toothpaste said he couldn’t do pull-ups, then did a whole lot of them. Truth be told, more actual pull-ups were performed in this single workout than in a normal week of F3 workouts. Yep, that’s a dig on form. We did them right.
The hill repeats with the challenge to go a little further each time are always a crowd pleaser. Amazing how this routine never fails to wear you out.
YHC hasn’t led in a while, and I appreciated the opportunity. Thanks all.
After a Twitter firestorm yesterday, 14 PAX posted against their better judgement for this week’s Hydra humidity beat down courtesy of YHC. Brief “don’t be stupid” disclaimer to the veteran PAX, and we were off.
COP (all exercises IC)
The Thang
Mosey to church rock pile. Partner up. Choose running rock. P1 runs w/ rock (Haze’s FAVORITE): R on Rea, R on Windyrush. P2 runs sans rock: L on Rea, L on Edenbridge, L Windyrush. P1 transfers rock to P2; continue same direction to complete the loop back to the rock pile. Equal rock carrying distance covered by each PAX. Genius.
Mosey to OPES bus parking lot aka CMS’ finest asphalt. PAX who forgot gloves would soon be cursing YHC. Grab a parking space line. Starting from one side of the line, plank walk to the other side of the line, perform 2 merkins. Rinse and repeat until 8 line crosses and hence 16 merkins were performed. 8 x 2 = 16 for you Volunteer fans incl. Frosty Paws
Mary at OPES basketball black top. Dolly, Flutter ea. x16 IC, Slow Merkins x10 IC
Mosey to baseball field concession area. New partners. 4-leg Starfish. Leg 1: 5 pull-ups, Leg 2: 5 burpees, Leg 3: 10 Jump Squats, Leg 4: 10 Diamond Merkins. Return to concession area after each leg for 5 plank knee-ups.
Mosey to OPES basketball black top: Planker’s Delight. PAX lines up abreast. Assume plank position. PAX #1 plank walks down the line facing the PAX, stopping for 1-merkin at each PAX, who also performs the merkin. Rinse and repeat until all PAX have completed the Plank Walk of Pain.
Mosey to front football (or soccer?) field. Mosey to each of the 4 corners in CCW fashion. Corner #1: 5 Merkins. Corner #2: 10 Jump Squats. Corner #3: 15 Merkins. Corner #4: 20 Jump Squats
Mosey to back wall for People’s Chair. PAX #1 performs 10 Merkins (or more) in front of squatting PAX, then heads back to wall. PAX #2 performs 10 Merkins….you get the drift.
Done.
Moleskin
My, my….where to begin? In yesterday’s Twitter-sphere, Purple Haze specified the following Hydra Trifecta which should be avoided at all costs: 1) Hops’ tank top, 2) Iron Horse’s 2″ inseam running shorts, and 3) Shirtless Semi Gloss. Item 1: Rectified by Hops and M Hops; tank top has been destroyed Items 2 and 3: Most definitely NOT rectified. Iron Horse rolled into the AO, parked, and unveiled more leg skin than you see at Uptown Whiskey River on a Saturday night. The PAX recovered from IH’s initial shock and awe campaign; however, IH gained his sweet revenge during People’s Chair. Regular merkins in front of the PAX? Yeah, right… Try reverse plank jacks, and by reverse, I mean the PAX was facing the southbound end of northbound mule. Most of the PAX quickly looked away in horror, but Purple Haze could not turn away, as if transfixed on a bad car crash. I fear Haze has suffered irreparable mental and emotional damage.
Item 3 occurred at some point during the beat down, perhaps Pre-Planker’s Delight, perhaps afterwards. The PAX was oddly at peace with the bare chested one. Disturbing… Next time, partner carries. Oddly enough, it was around this time that I noticed my watch spontaneously set back 3 hours. Coincidence, or was my Timex Non-GPS Ironman experiencing a disturbance in the F3 universe force due to the aforementioned 2/3 Trifecta convergence? Mysterious…
Other random observations:
16 represents the number of football national titles won by my beloved Crimson Tide. YHC is a proud graduate, ’94, ’96. Frosty Paws (who named his son Knox in honor of Knoxville, TN) just loved this factoid. I will be expecting that dinner invitation any day now, FP. Good thing I did not choose 26 as the number of the day (represents the number of SEC titles won by….well, you know). And before you start chirping, yes, Clemson PAX, I realize that you STILL have the belt, as I have been regularly reminded at every single post since January.
Planker’s Delight continues to suck out loud. Brutal and merciless in dishing out pain .
Great to see Cheese Curd in the gloom after a long boot camp layoff due to an Achilles (?) injury. Hope to see you again, brother.
Floor Slapper arrived pre-launch. I checked my watch for malfunctions, but found none.
Solid work by all PAX today. Request was made for more boot camp, less running, so I was happy to oblige. Honored to lead this group of Area 51’s finest.
RTR
Announcements
Anvil – Death Valley convergence, Wed. 7/19, at Anvil. Coffee and fellowship to follow. Check Twitter for Details. Hops will be delivering words of encouragement and/or fashion advice for IH during the fellowship time.