13 PAX took advantage of an uncharacteristically cool June morning to undertake another journey to The Matrix.
Quick mosey to the parking lot in front of school for an abbreviated COP: SSH X 15, LSS X 11. Too much running on the weinke, no time for standing around in a circle.
Exit the parking lot and head west on McKee, turn left on Knox, right on Helena Park, stop at the bottom of Karras Commons. 7s on Karras Commons Way starting with 1 burpee at the bottom, 6 jump squats at the top, working our way to 6 burpees at the bottom and 1 jump squat up top. Regroup and run back to the AO, stopping at the rock pile near the McKee Rd. sidewalk and futbol fields. Instructions were to partner up and choose one lifting rock per set of partners. Run to the track with your lifting rock in tow. YHC heard a few moans and groans about running with lifting rocks. Just wanted to give the PAX an opportunity to push themselves a bit harder than they were expecting.
Once at the track, P1 performs called exercise while P2 runs one lap. Flapjack until partners reach cumulative total reps for each exercise.
Round 1 – overhead press x 150
Round 2 – curl x 150
Round 3 – flutter press x 100
Return rocks to the rock pile, then mosey to the playground for 10 pull-ups, 20 derkins, 30 dips followed by one lap around the school. There were about 40 seconds on the clock after finishing this sequence, and the PAX were awarded that time as free play. During free play, YHC observed a few PAX in some sort of surfing/squatting maneuver on the bouncy bench (probably not the real name for that piece of equipment). Orange Whip did a few hundred one-fingered pull ups. Smokey with the strong take out in COT.
Background (my muse)…
All week I’ve been advertising my Ballet and Burpees workout, with the threat of rocks. This idea stemmed from my 9 year old daughter, who has been dancing since she was 3. About 2 years ago, we switched studios to Charlotte School of Ballet (shameless plug) and my view of ballet was forever changed! I’ll never forget her first class when her teacher, Miss Laura, started the class with doing 2 minutes of high knees around the room. Needless to say, they left class drenched in sweat. All of a sudden ballet wasn’t about cute tutus! Ballet was a hard, disciplined and beautiful sport.
Go ahead and google* Misty Copeland (Principal Ballerina with the ABT – American Ballet Theater) … do you see her calf muscles? OMG!
(*) – Maybe not at work or when the M is around.
COP:
Very thorough disclaimer was done and we are off.
1 lap around parking lot.
½ lap of high knees – this was only about 30 seconds, not 2 minutes.
½ lap of butt kickers
Mosey to track
15 SSH
5 burpees, own your own
15 Imperial Walkers
5 had release burpees, own your own
10 Petite Jettes – yes, a new ballet move (there had to be one)! Essentially, lift your right foot and point it down behind your left calf, then switch.
15 Windmills
5 Burpees OYO
Main Thang:
Track work – Partner up
Round 1:
Partner 1 – Low Slow Squats
Partner 2 – High knees to end of straight away, and sprint back
10 Handslap Merkins together
Flap Jack
Round 2:
Partner 1 – Deep Knee Bends aka Grande Plies
Partner 2 – Butt Kickers to end of straight of away, and sprint back
10 Handslap Merkins together
Flap Jack
Mosey to the rocks…
Rock Work
Keep your partners…
Round 1:
Partner 1 – Low Slow Squats with the Rock.
Partner 2 – leave with rock, down the steps, drop the rock. Then there were 3 lines to practice your Leaps; line 1 was 24 inches, line 2 was 30 inches, line 3 was 36 inches. Run to the bleachers and do 10 Jump Squats. Unfortunately, there was some confusion and some of PAX did step-ups. On the way back, grab your rock. When going up the steps, do a forward lunge with your rock
Round 2:
Partner 1 – 50 curls with Rock, at 50 switch to Presses with Rock
Partner 2 – same as before
Some speed and control…
Everyone to a Step. For 30 seconds, calf raises with just toes on a step as fast as possible. Then 30 seconds of single leg squats with rock, foot should be solidly on a step.
Repeat, but this time single leg squat with other leg.
Unfortunately, we were running a little short on time, so had to skip the Air Presses in People Chair with a Rock.
Rocks down
Indian Run
Tolkein brought out the Chariot for Speed for Need, so needed a little more running.
We headed right out of the school down to the loop turn-around doing Indian runs and headed on back.
Mary
A few minutes left on the Clock…
15 Heals to Heaven
15 Freddy Mercuries
15 American Hammers
And last but not least, 5 burpees on your own!
That’s it!
Moleskin:
I’m thankful that we didn’t have blatant mutiny this morning with the ballet. This Q was easier than my 1st Q and I wasn’t as nervous. I’m getting better, but definitely have a ways to go.
A lot of great work from the PAX…
There was some mumble chatter about switching my name to “Dance Mom”. Last August, I showed up to F3 for the first time at BaseCamp and was named. Did you think of anything creative? NO! I’ve been called Jello my whole life. It wiggles and works!
Nice Takeout by JRR Tolkein. #Cheechstrong
My goal for this workout was to get a good leg burn, without tons of miles. Drano told me that we had close to 1.5 miles, but still my legs hurt!
So many other guys that I was glad to see this morning
Basecamp was where it all began for me and I’m thankful that I could now lead.
Announcements:
Intervals that decline don’t really fit into the “pyramid”, for pyramids are mostly upright the last time I checked. So what should you call intervals that go down in duration, but then have to come back up? Perhaps an escalator? You decide on the PreBlast video above.
Here the THANG for Tuesday, 6/27:
Rachel takes the Q as the pax of Fast Twitch, Swift and Bagpipe come together to workout this July 4th. We’re keeping with an early start (but 15 extra minutes of sleeping for the FT, Swift pax) so men can post and still make it down to participate in or watch the @SpeedForNeed American 4miler.
DATE: Tuesday, July 4, 2017
TIME: 0530 – 0630
LAUNCH POINT: Four-Mile Creek Greenway – 5803 Bevington Place
23 PAX posted in the gloom for a Devil’s Turn featuring an out-and-back course through Raintree in YHC’s first Q at the site (and 4th overall post). It was 8 miles round-trip from the Greenway parking lot to the turn-around point at Providence Road and back, which requires a serious 7:30 average pace over the Raintree hills to achieve in an hour. Great course and, as usual, the PAX set off with determination. Within the first quarter-mile it was clear there was a group including Swiper, Turkey Leg, Fletch, Depth Charge and others pushing to run the full route. The rest of the PAX settled into a solid pace and starting knocking off the miles. The gradual downhill down 51 to Raintree lane creates a false sense of comfort, which is soon erased when you turn onto Raintree lane and hit the rolling hills. Solid efforts were put in all around and everyone did a good job turning around at the appropriate time to head back. Once back at the Greenway, Fletch came screaming in to be the first to complete the full 8 mile loop. From my count, Turkey Leg and Swiper also made the full loop (we’ll leave it to the judges to decide whether they made it in less than an hour). If I missed anyone who completed the whole thing, please do correct me in the comments, as that effort is worthy of recognition. Great push by the rest of the PAX and a special kudos to Haggis for posting on the heels of running a 50K the weekend before on the west coast.
We closed out with a prayer for Cheech, the F3 runner tragically killed during a workout that week outside of Columbia, as well as for his family. They were on my mind and in my prayers during much of the run that morning, and I’m sure many of the other PAX can say the same.
Thanks very much to Bunker and Gumbo for handing me the DT keys for the week, and the PAX for graciously letting me try and fill their shoes. It was an honor to lead.
11 men gathered at Carmel Park on this shockingly cool summer morning to put in some work and get the week started right.
The Thang
Circle up in the parking lot. COP consisted of SSH x 15, Merkins x 10, MC x 10, and Low Slow Squats x 15 all IC. Mosey across Carmel and then down Camilla. At the stop sign at the bottom of the hill on Camilla near the school, stop and give instructions. Time for a nine stop suicide going up and down Camilla. Run to the first drive way. Do 5 Merkins. Run back to the start. Do 5 Squats. Run to the second drive way etc. etc. Do this for all the drive ways going all the way to the 9th one. Finish up at the bottom. Mary while waiting for the six. Next, mosey over to the rock pile behind the school. Find a rock. 10 Curls/10 Shoulder Presses/10 Tri Extensions. Drop the rock. Run to the furthest basketball goal. Do 10 jump squats. Run back to your rock. Complete this 5 times. Time was almost up so return the rocks to the pile and head back to the launch. Done.
Naked Moleskin
Nice work today by all. There were some good efforts being put in. The description of the workout may not sound like much, but we covered some ground. That suicide turned out to be really long. Most everyone got over 4 miles total. We came awfully close to the pay for play folks. Hopefully we didn’t scare them and One Eye won’t get a nastygram. Thanks for lending YHC the keys this morning One Eye. It was fun.
6 disciplined PAX arrived with YHC coming in hot with 45 seconds to spare. YHC has observed many-a-Big House workout being confined to the safe harbor of Jack Hughes Park. But as John A. Shedd rightly pointed out, “A ship in harbor is safe, but that is not what ships are built for.”
Disclaimer was given as the shovel flag was planted, and we set sail for Pineville Lake Park.
COP
Run to Town Hall
Slow merkins x15
Sshx20
THE THANG
Run to Gracelife Church Youth parking lot
Plankwalks w/Merkins x5
Run to Pineville Lake Park, picnic table pavilion
20 Step ups each leg
15 Derks
15 Dips
Grab a lifting rock
Bicep curls x15
NOW THE EXCITING PART. After half a year in existence, our AO finally has a respectable hill for some hillwork.
Time for 7s, 1 burp at the base, 6 jump ups at the top, 2 and 5, etc etc.
There were actually two hills to climb..making this edition of 7s a little more run intensive than others experienced.
Return to the picnic table pavilion
15 Step ups each leg
10 Derks
10 Dips
Bicep curls x30
10 Step ups each leg
5 Derks
5 Dips
Bicep curls x30
Indian Run back to the harbor
Grab some curb
Flutters x30
Dolleys x25
LBCs x30
Boxcutters OYO x20
FIN
2.4 miles logged. Good work men.
MOLESKIN
OUTSTANDING EFFORT by all. #LarryBird goes to Arsenal, who pushed as hard as YHC had seen since first meeting him at the FNG Convergence over a month ago. Strong work brother.
Tagalong had observed that YHC appeared to be moving quicker on runs these days. Tis true…been taking some sad clown runs through the neighborhood in a slow-build-up to the Blue Ridge Relay. I won’t be the fastest SOB out there, but I will be out there. One thing that I like about a 2-mile minimum requirement out at The Big House is that it puts a 5k comfortably in-reach of everyone who posts. After getting your ass kicked for a month or two, the difference between 2 and 3 miles is not that big a deal.
Private Benjamin showing off with the arm curls. His rock was twice the size of mine. #CurlsfortheGirls
Great to see Carmen San Diego on a consistent basis out here. Tclaps brother. Keep it up.
No-Show probably needs to be renamed. He’s more consistent at posting out here than the site Qs. A’hem, Cheddar. And no it doesn’t matter that you were out of town today. (YHC is a big fan of throwing stones from glass houses.)
ANNOUNCEMENTS
– American 4-miler – July 4 – the 1st of 12 F3-sponsored Speed for Need runs. There will be an F3 workout beforehand near the starting area. See link to sign-up. Bring a shovel flag if you have one: http://runforyourlife.com/american4miler/
– Private Benjamin’s VQ – July 10 at The Big House. Get ready for it!
A rugged 32, many sleeveless, descended upon the newly minted Blackhawk AO at Walnut Creek Park. Everything from guys showing up on foot to rolling up in golf carts and scooters was the scene leading up to 630. All we were missing was someone on a unicycle and roller skates joining in. Maybe next week… Shovel flag was planted, park nazi dealt with and 630 on clock meant GREENLIGHT for the launch of Blackhawk. Thanks to Ringer for leading the PAX in a moment of silence to pay respects to our fallen PAX “Cheech”.
Warm-Up (Ringer)
The Thang (General)
Moleskine
Impressive showing today for the launch of Blackhawk and T-claps to the SOB and Union County PAX for the support getting this off the ground. Tuck and MT, we appreciate the push and the recon getting us out this site. Lots of opportunity in this area and a Q’s dream of an AO with plenty to work with. Spread the word to surrounding neighbors, friends, co-workers etc to keep this site going strong. As always let us be thankful to see another sun rise and have the opportunity to come out and enjoy our time together. Continued thoughts and prayers for the family of Cheech and may he rest in peace. Appreciate all of the guys that paid their respects today by going sleeveless even if you had to dig into the bottom of your shirt drawer (Soft Pretzel) to do so.
Annoucements
While we did not utilize the trail system this week, stay tuned for updates on a future trail pre-run that we will be implementing in the coming weeks.
Also, cafe’terria ummmmm coffeeteria will be held at Free Birds diner after all Blackhawk workouts. We got the ok from the owner as long as we keep our stinky asses on the outdoor patio.
Q Schedule is wide open at this point. Please reach out to Atlas or myself if you are interested in pitching in.
Over and Out
-General
13 Goats stepped into the humid gloom to run some track/hill combo intervals. With a fresh layer of rain and standing water to create a rain forest, we took off to do the following:
Everyone got in 2 full rounds plus a couple of 200’s… 4.75 to 5.5 mi total!
Moleskine:
Excellent job out there… especially for such a humid morning! I know there was a lot of water weight lost! This was a mix of some speed work on the track, combined with some hills on Woodfox. We will continue to mix it up in prep for BRR. Nothing better than to run some hills on tired legs!!
Welcome to FNG Belle… Evan Buckingham… he was definitely Belle of the Ball! I was ready to give him a strong name based on a VERY STRONG showing on the intervals. Belle can run! However, Belle took it upon himself to offer his own name, and of course, then it is out of my hands… But seriously, Belle it is great to have you join us… keep coming back!
Welcome back Strange Brew!! Brew has been traveling a ton… and then had a bout with Malaria…. yikes!! Great to have you join us, and continued thoughts as you recover back to 100%!
Also, welcome back Beaver, who’s also been traveling. Looked good out there given an extended time off!
Goonie… looking strong and BRR-ready!!
Insomniac, Nomad, Retread, Drano, Tweetsie and Lois… all looking strong as we inch closer to BRR.
Sensei gave 110%! As we rounded corner 2 on the track, I looked down and noticed an object in the track. Before I could notify Sensei… it moved!! It was a frog!! It jumped just in time to miss my step, but I can’t say with 100% certainty it missed Sensei’s step! That was how humid and wet it was… we were basically in an aquarium!!
The Mouth was… the Mouth!
Announcements:
It was a great Saturday for the PAX to start off the first week of summer with a strong workout. Goon asked if we going to do much running today and I answered by well….maybe. The disclaimer was given and we were off.
COP
Lap around the track
20 Side Straddle Hop
15 Imperial Walker
10 Merkins
10 Low Slow Squats
The Thang
Run across street to church, let’s pick a rock and then partner up. Partner 1 runs to side of church while Partner 2 -perform Bicep Curls and partner comes back, flapjack and then round of Chest Presses and Tricep Extensions.
Back across the street to Olde Providence benches for 20 Incline Merkins and 20 Steps Up. Time to sweat so ran down Olde Providence to Ascent Hill. Stopped for some Mary and Moon River enjoyed my calming inside voice (did not want to wake neighbors who were sleeping in) as we focused on the core. The fun continued from the bottom of Ascent Hill. 3 rounds- Run to top of the hill, perform 10 squats and bottom of hill, perform 10 Mountain Climbers.
The Q was ready to move through the woods but got Q jacked as PAX was concerned about snakes so detour began. Back to Olde Providence with Drano applauding the decision. As we were making the turn back to the school, Drano knew what YHC’s was going to do to make the 3 miles today…I think we’re going to Harris Teeter. Not just yet, let’s make a pit stop at the benches for 15 Decline Merkins and 15 Shoulder Presses. We’ll it was time to get the mileage in so PAX decided on Indian Run around the campus. Still needing a little more, finished the mileage around the track. Time to cool down so we were off to a lunge walk and then to the wall for the people’s chair to celebrate with 90 air presses. We’re done… The official mileage came in at 3.16, excellent as we finished a 5K this morning.
The Moleskin
All of the PAX brought it today. Good work by Moon River and Goon who we’re coming off of injured reserve. Thanks to Sony who kept me in check during the Indian run so would not get carried away. It was good to see Fugitive post this morning and enjoyed his fellowship along with Gullah and Sony after the workout. Thanks for the opportunity to lead this morning.
Announcements
Kettlebells next week
July 4th – American 4miler
Please keep F3LexSC brother Cheech and his family in your thoughts and prayers