….Here’s what happened: Quick disclaimer and we’re headed towards Smoke for a warm-up COP.
SSH x 15 + IW x 15 + MC x 16 = 46 (Total) Burpees x 5 OYO
Mosey to Firebirds, partner-up (SPEED MATTERS!) for a 2-Lap ‘Catch Me If You Can’. Partner 1- Gets a 20-yd lead and if caught takes a 20-Burpee Penalty. Rest of the Pax Merkins x 10, Inclines x 10, Lunges x 10, Flutters x 10 (Repeat until 6 is finished.)
Flapjack Partner / Chaser-Chasee. Pax doing Dips x 10, American Hammer x 10, Durkins x 10, Squats x 10. Waiting on the 6 with a little Plank-O-Rama.
Mosey to the back of Target for some speed-bump work. Keep it simple, Burpees x 3 at each speed bump down and back.
Mosey back to Smoke parking lot for COP. Did two “Round Robbins” of various called excercises while the caller runs the circle. Burpees x 5 OYO.
Line up at stop sign and AYG back to the COT.
Moleskin – I appreciate the PAX for showing up on the Q’s Birthday. I was able to work in 46 Burpees hopefully under the radar. The only exception was Van Pelt’s 66-Burpees, but he chose a really fast partner….Thin Mint. (That’s a tough lesson.) I probably should have taken the penalty because Morning After almost made me puke in the bushes. I think Heartbreaker and Buckey settled on a tie.
Joe Davis Run…….If you’re reading this…..you missed it.
BT
Only 3 chances left to make your likely first, and possibly last, post to SOFA WIB.
Counting down the greatest (relative term) hits from the past 18 months. Checking in at #3…
María María
Sundancer was proud of this one, and that pride caused him to put up a “complete it in 45 minutes and you can name it” challenge. One Eye was the first to do it, but you can’t name a workout that way. Too easy. So the naming went One Eye, who got his name from his hospital name’s resemblance to a certain cyclops from Monsters Inc., to another interpretation of his moniker. Governor Mark Sanford was a famous recent individual who thought with the little head instead of the big head, and his Argentinian mistress’ name was María. Extra credit points for Sundancer also disliking the Carlos Santana song by the same name.
The Thang
AYG half mile to the corner of Rea and Rea (just past the HT). Overachievers get burpees while waiting for the six. Partner up – size / speed / conversational skills / etc. all matter.
Forward run to first lit street light. Backwards run to next. 7 burpees.
Forward run to next lit street light. Backwards run to next. 10 merkins.
Forward run to next lit street light. Backwards run to next. 10 WW2 situps (you’re welcome).
At each side street, 5 Dumbocrats (equal opportunity suck).
Continue the sequence all the way to Hwy 51 and back to HT. AYG back to Olde Providence.
Generally cover 3.6ish miles, which includes about a mile of backward running, with “a crap ton” of all of the above. Suffice it to say, there are a lot of street lights along the way.
Likely a bit of OT involved, so plan accordingly. Good luck getting back in 45 minutes, but that’s the goal.
See you in the gloom.
It’s January and thus the green eye shade guys (Abacus, MT, and maybe a few more) are buried with tax returns and receipt boxes from people who don’t like order or numbers. MT led 31 strong thru torment to be described later (including hair burners that ruined any hopes of PR in the Joe Davis Run the next day). BB will be posted on April 16, 2017.
Swift will be going Time Based intervals for a few weeks. Up to you whether you program these workouts into your watch, pay close attention to your Lap time on your watch, or simply listen for the PAX around you to Start / Stop each interval.
The THANG:
A crew of Mecklenburg’s finest rolled into the Pineville PD parking lot this morning to put in some work. 12 other random dudes showed up too for a wild ride around the charming little town in the southwestern corner of the county. Whim and Daisy answered the 0500 bell for a 2.5 mi preview prerun.
Heres what went down:
Out of the PPD lot we took a right on 51, crossed the tracks, and hung a left behind the buildings for COP.
Imperial Walkers, SSH, Low slow squats, Merkins. All x15IC
We dodged some commuter traffic and crossed back over 51 at Johnston. We took a quick mosey loop around the downtown block together – noting the corner of Johnston and Childers St. as “the spot”. From 51, down Johnston to the rec center, it’s about half a mile. We alternated AYG/jog at each side street on the right, which totaled 3 hot, 3 cold.
We planked at community center lot to regroup and stumbled upon a women’s fitness group in full swing. The lady in charge invited us to join, to which we quickly counter-offered inviting them to join us. After some awkward bodily noises and smells, we dipped out to track around lake for a hot CMIYC partner lap. 7 HR merkins.
We did some mary in rec center lot- probably too close to the fitness group for comfort (theirs, not ours).
Headed back up Johnston alternating the sprint/jog at each side street on the left. Regroup at “the spot”.
We partnered back up for some hot laps around downtown, with P1 running the lap and P2 doing the called exercise.
Indian run back to the lot. Quick AYG out and back in the PPD parking lot.
Moleskinny:
Temps were +/-35 degrees warmer this Monday than last week. Guys were getting after it in a workout that leaned heavier on the running.
Nemo and Whim lit up the streets heading down Johnston to the lake. Nemo never let off the gas all morning. Being 15 has its perks. Thin Mint was more methodical in his lurking and smoked everyone down the stretch.
If my math’s on, we had 2 “Respects” out there this morning. Marlin was crushing it and didn’t let Nemo get too far out of sight. One-and-Done may need a rename. He’s back. Strong effort coming off the Berlin marathon, my man.
Pulp Fiction has never seen Pulp Fiction. Too many one-liners in that movie to count. Pretty sure I’m on probation of some sort – otherwise I’d risk my online credentials with some good Sam Jackson quotes. Sound off in the comments with your fave.
Banana Boat was up front all morning. He doesn’t know if he was named after sunscreen or a man-thong. Can you help?
Private Benjamin has one of the longer names out there. Although, I can relate to being named after “your favorite movie.” Thanks, Splinter, wherever you are. Dude was getting after it this morning- strong as an ox.
Daisy quickly put an end to my thoughts of “relaxing for 30 minutes in the truck if no one shows up for the prerun”. Him and Whim got a couple bonus miles through P-town.
Dumpster Fire and Cheddar have a gold mine on their hands. If you’ve never posted at The Big House, come check it out. This AO has more unique territory than anywhere around- plus, I’d unanimously votebit “AO least likely to have your car broken into”.
Thanks for the opportunity to lead this morning. Enjoyed it thoroughly.
peace and luv,
HB
Warm-Up
Side-straddle hops x 20
Imperial walkers x 15
Mountain Climbers x 20
Sit-outs x 10
Partner Up
Round 1
Partner 1 – 20 swings
Partner 2 – 20 merkins
Flapjack
Partner 1 – 20 swings
Partner 2 – 19 merkins
Descend the ladder until 20 swings, 10 merkins for a total of 200 swings and 165 merkins
Walk to the outside classroom
Partner 1 – 20 Box jumps/step-ups
Partner 2 – 20 Goblet squats
Flapjack
Partner 1 – 20 Box jumps/step-ups
Partner 2 – 19 Goblet squats
Descend the ladder until 20 Box jumps/step-ups and 10 squats for a total of 200 jumps/step-ups and 165 squats.
Moleskine
What do you do when there are nine dudes and seven kettlebells? Throw out the Weinke and try to keep it simple. This is not what I planned. However, I think this workout was actually harder than my original design. Swings, Merkins, Jumps, Squats – 4 movements for a complete work-out. The conversation was kept a minimum and the group powered through the ladders. I saw nothing but hard work and good form. (Well, our squats could be better.) Kudos to the “runners” who showed up – Teddy, Fahvre (JD10K winner) and Gumbo. Escobar is all about the gear – a Foxhole and Fat Camp regular. Frehley, high off a Clemson win, led the crew in some extra credit pull-ups. One-Niner showed fine form after his JD PR. Great to see Snooki at Foxhole, great work keep coming back! And finally, thank you to Argonaut for leading the KB clinic and inviting me to lead the crew. It’s always an honor.
Announcements
Check Slack and Twitter for Kinetic Heights and Race/OCR calendars.
The temperature was right, but the date was wrong! 11 men showed up for the pain this morning. It was the 12 days of January on the 14th of January. Don’t be confused it was horrible.
The Thang:
It all began with a mosey to the elementary school. Halfway there, to let the hard breathers to catch up, we did 20xSide Straddle Hop and 20xEmperial Walker. The mosey continued to the wall for a short BTW and then it hit the fan….
Think 12 days of Christmas:
1. Lap (1/8 mile)
2. Burpees
3. Air Squats
4. Pull Ups
5. Lunges
6. Dollies
7. Merkins
8. Monkey Humpers
9. Lunges
10. Flutters
11. Dips
12. LBC’s
This sucker built. So, one lap and then 2 Burps. Followed by another lap 2 Burps and 3 Air Squats. Followed by another lap 2 Burps, 3 Air Squats, and 4 Pull Ups. I think you get the picture. Once you got to 12, we started to go back down. We moseyed back to the middle school for COP. Did a little Mary (LBC’s). Had a minute left. Because of a sharp comment by HairBand, the PAX finished up with 5 Burps OYO.
Over 3.5 miles of running with a lot of pain in between.
Thanks for the opportunity!
Smokey
13 men weren’t not afraid of this Friday the 13th workout and posted at The Brave.
Mosey to the Parking lot behind Einstein’s Bagels
Short COP:
50 SSH IC
15 Merkins IC
30 Imperial Walkers IC
Mosey to the bottom level of the parking deck at the Ballantyne Village, 10 merkins at each recess, alternating running forward on a ramp then backwards on the next, till we made it to the top level.
At that point broke the news that we were not going to do an AMRAP which I believe is a staple at The Brave, there was some mumbling among the PAX and MT was mentioned a few times. Then we got to work. Did a mini Burpee Marathon doing 12 Burpees every minute for 13 minutes, with a total of 156 burpees in the 13 minutes, was aiming for 15 minutes but decided to stop at 13 since this specific exercise didn’t seem to be a crowd pleaser. I got this idea from Ice9, the first time he made us do this in UC I thought that it was so simple yet effective yet brutal.
Mosey through Ballantyne Village got on Ballantyne Commons and ran to the intersection with Ballantyne Place and used one of the parking decks, at each recess 20 LBC, alternating running forward and backwards at the ramps until making it all the way to the top.
Did some Mary:
15 Flutter IC
15 Sit Ups IC
15 Dolly IC
15 LBC IC
15 Sit Ups IC
15 Bicycle IC
15 Sit Ups IC
Planked it out facing the wall and did a 5 position exercise it went like this: hand on the wall, other hand on the wall while holding the plank, hand to the ground, other hand to the ground, then do a Merkin = 1 rep, did this 15 times IC
Peoples Chair, and did 30 air presses IC
Plank facing away from the wall and did donkey kicks followed by a Merkin, did 10 reps IC.
Mosey down to the ground level and headed back to the starting point, caught up to Mario and Stump Hugger that had a head start, did some SSH at the 521 intersection while waiting for the light to change, then mosey back to the Vine Restaurant for COT.
Moleskin:
Thank you for the opportunity to lead, what a great AO and group of men. This was my first SOB Q, and to be honest I was little nervous, since this are the common grounds for some of the F3 beasts I worked out with in the past.
Thank you Thin Mint for the invitation, and SOB men for your support.
Also I appreciate the support of my UC brothers Goodfella, Hollywood and Stump Hugger that showed up for my Q, I guess I should also include Argonaut in this group since he has become a little more UC lately.
Announcements:
Savage Race in May, Tolkien’s madness has spread through the SOB land, and it seems they are all replacing the Ultimate Mud Run for The Savage, but some may be doing both?. Since this is the first time some F3 PAX will officially participate in this race is not clear yet how everything is going to go down in terms of competition, Teams, individual, etc. Also discount coupons for F3 will be coming in the future.
Saturday January 21st, Convergence for the one year anniversary of DaVinci, multiple AOs will converge there including Stone Henge and Commitment, DaVinci starts at 6:30 am at the Chick Fil A in Blakeney, intersection of Rea Road and Ardrey Kell.
Thank you Mario for taking us out.
(Posted on behalf of Lamont)
Given the recent cold snap, YHC wanted to give the pax a nice break – to the Bermuda Triangle.
Warm up:
HB mile to get loose
COP:
– SSH (30)
– Imperial Walker (30)
– LSS (30)
The Thang:
The triangle consisted of 3 pain points (PP) with a short run between each:
PP 1: Leg Blasters – 10 Squats, 10 Lunges, 10 Jump Lunges (Mary Katherines), 10 Squat Jumps, 10 Calf Raises
PP 2: 20 LBCs, 20 Flutters, 20 Mountain Climbers
PP 3: 10 Merkins, 10 CDDs, 10 Wide Arm Merkins
Made 4 trips around the triangle with increasing reps on rounds 2 and 3, thanks to suggestions from HB, Nomad, and others. Note to self for next time – the pax always want more reps.
Worked in a couple of rounds of active recovery in between trips around the triangle:
25 Arm Circles in each direction
25 Air Presses (full extension – no ear flapping)
Mosey to picnic tables for Dips and Step ups – 3 rounds of 10 reps each
6MOM:
– Rosalita (30)
– Dolly (30)
– CMB for Shep
Moleskin:
Temperatures were in the mid-twenties but YHC noted some layer stripping and several sweat angels post Mary. We got so warm in fact that it felt like we were in Bermuda, so mission accomplished and no pax were lost. Biggest challenge turned out to be how to count step ups as some of the pax chose to interpret the Q’s very clear instructions in a way that would minimize their own personal pain (and benefit). Once realized, let’s do another round correctly. Thank you for the honor to lead and for making it out just a few short hours after the Clemson-Bama game ended. And thanks to Shep for taking us out.
12 pax that weren’t running Joe Davis ended up running a 5k anyway. Please excuse spelling and grammatical errors, written from a phone.
The thang:
Mosey to the bull ring and circle up for a quick warm up
Ssh × 20
Iw × 15
MC × 15
Side lunge x 5
4 laps around the bull ring with a different called exercise for each of the parking lot entrances(20 give or take) along the lap.
1st lap: 2 burpees each
2nd lap: 10 squats each
3rd lap: 5 marlins each
4th lap: 20 lbs each
With the clock running out the pax moseyed to the fitness trail for some AMRAP pull ups and planking.
Mosey back to the launch with some lunge walks on the bridge. MT and YHC led some Mary to burn out the last 2 minutes on the clock.
Various tracking devices had us at about 3.15 miles.
Moleskin:
Wild Turkey and Paper Jam were both out early for separate pre runs. WT reportedly did a little less than 3 miles. PJ reported 15 miles. YHC is skeptical.
Let Luther completed the whole workout with a ruck on. He was among the leaders on several laps around the ring. Strong work!!
The form police were out in force. Several pax who weren’t even in attendance were called out.
Frasier was supportive of the six and ran with them for the first 3 laps but turned on the afterburners for the final lap and finished well before the rest of the pax.
Mic Check completed his pull ups on the high bar while YHC worked the the low bar. The sight was humorous.
Thank you for the Spanish lesson, Escobar.
YHC was inspired to run a little bit from WT’s lifeguard tweet yesterday. The Friday twitter campaign is always a fun part of the week.
Announcements: Stonehenge closed next week for convergence at DaVinci. 6:30 AM at Blakeney Chick Fil A. Mic Check and Tuck on Q.
Tolkien is on the hook for all his Joe Davis Burpees before he can go to coffeeteria next week. Should be fun to watch.
Thanks to Tolkien and WT for the opportunity to Q