streamofconciousness

streamofconciousness

Driving into the parking lot, I get a text from TR telling me that his BRR team-building exercise left him sore in funny places and I have the Q.

Fantastic.

21 took a surrealistic voyage into Bizarro-world this morning, as I attempted to pilot this anarchic adventure from a caboose–mounted captains chair.

Rest of the morning was just a barely-memorable streamofconciousness . . .

Look around the lot, lots of dudes rolling up in there. I’m not sure who all of these guys are. Look, there’s Header, does he even run? Is that other shirtless guy chewing tobacco? Baracus looks like a banker. Oh well, maybe I’ll give a suggestion for some routes. Hey look – shirtless guy is taking off and everyone is following him. Better get in on this joint. A nice little warmup run sounds good. Crapfarts, why is everyone getting so far away already? I forgot to tell them about the pledge at 6:08 – that’s important. Dang it, I’ll pledge by myself if need be. That will only be slightly less weird than everyone doing it.

Ok, this warmup lap sucked and my legs feel like jelly already. Everyone has a running buddy. I don’t have a running buddy. Look, a dead raccoon! I’ll call him Rocky and he can be my running buddy. Who’s that dude in the black shirt who keeps encouraging me? Rocky, you say? Now this is awkward. I’ll just hide this dead raccoon in the bushes. Is that Udder in the bushes taking a dump? Seriously – that is nasty. I wonder what time it is? That big green sign on the house always says 515. I’m not sure how I feel about this.

This big hill around the curve sucks every time I try and run on it. Why am I repeatedly doing this to my body? Am I running backwards? I’m not sure I’m even moving. I may need to install some sort of check valve on my Strava so it doesn’t log reverse mileage. Would a diode be more appropriate? I”m not sure, I’ll ask Baracus. Wait, he looks too much like a banker, even without a shirt. What does a banker know about check valves and diodes? What time is it?

Is this where the nekkid guy lives? Oh look, that must be him sitting in that running car with the headlights pointed right at me. Maybe I’ll go talk to him. Hmmmm . . . I’m not sure about this. He says his name is Gaylord and he has the entire Falcon Crest season 2 series on VHS in his shed. Something seems fishy – better keep running. Why do I always seem to pass his house when I’m all by myself? I think I’m going to throw up. I may have to eat it to survive.

Man, it’s hot. I’m going to punch the next person who encourages me. Crap, I missed. I hope he thought I was just trying to fist bump him. Oh look, it’s Header. I think he wants to run with me. Maybe if I slow down to the slowest speed you can possibly run he will just keep on going. No dice, I think he’s attached. That’s ok, he’s such a nice guy. Used to drive that preacher car until he got that phat-daddy #momjeep. Now everybody has one of those sweet jeeps. I wish he would run me over with it.

I think I’m going to walk a bit. Wait, nobody else is walking. Not cool. I’ll suffer until I see somebody go first. Wait a min . . . YESSSSS! Thanks white shirt guy.

Look, it’s 6:05. The green sign lied. I hate you green sign. You son of motherless goat. Everyone is gathering for the pledge. How do they know? Even the new guys know. I think it just feels right – let’s roll with it. At least we stopped running.

#Merica

And now we are running again. When does it stop?

TO BE CONTINUED:

Swiper on Q next week.

– Horsehead

Build a Better Running Body 0.0 at a time

11 PAX gathered under the watchful eye of Charlotte’s Finest CMPD this morning at Elon Park Elementary to figure out if the Pre-Tweet of Bratwurst’s 0.0 workout was a trap.

The THANG:

  • For those that gathered early, circle up inside the Playground lot and get the explanation of the exercises (or 4/5th of them).  Find a partner and pick a station.  One group of three.
  • Quick disclaimer.  Start the music at 0530.  Begin.
  • The Tabata format:
    • 45sec on, 15sec off and rotate to the next station.
    • Rest 1:00 after the 5th station
    • Continue 5 stations again until time is called.  We made 7 or 8 rotations.
  • The 5 stations:
    • Note: If there are two exercises at the station, then P1 does 1, P2 does the other, flapjack on the next time through.
    • 1a) Maktar N’Diayes
    • 1b) Lateral Speed Runners – Stand with your feet hip-width apart, your arms at your sides.; Hop to your right, landing on your right foot while balancing your left foot behind your right leg. Simultaneously move your left arm forward and your right arm back in a runner’s stance; Repeat to the other side. Focus on speed and control.
    • 2a) Slam Ball Burpees – your basic burpee, but modifications are push slam ball overhead instead of a hop, throw the slam ball down, merkin on the ball
    • 2b) Battle Rope
    • 3a) Pull-up “Negatives” – hop up to a chin up position and slowly let yourself down to the bottom of the pull-up position – about 8-10 seconds.  Repeat.
    • 3b) Pull-up Supines
    • 4) Squats with a Kettle Bell of your choice.  Also optional to use the mulch barrier to raise the ankle for a deeper squat.
    • 5a) Single Leg Dead-lift with Kettle Bell.  Switch legs halfway through.
    • 5b) Spiderman Merkins
  • 0615 on the clock.  DONE
  • COT where you are standing.
  • Clean up gear and head home.

The Moleskin:

  • In the end, VERY much a 0.0.  Didn’t even see anyone bother to post this one to Strava.  If there was any mileage, it would have only been from/to the cars in the lot.
  • Pure plagarism from “#BellLap” where YHC attended back in June with FreeLoader in Charlotte Metro leading.  Other ideas stolen from this Competitor.com article:

http://running.competitor.com/2014/07/training/book-excerpt-build-your-running-body_109459

  • Mostly non-stop movement, so not much time for Mumble Chatter.  Or it was the incredible volume of HoneyBee’s excellent portable BlueTooth speaker as we listened to the sounds of:
    • Coldplay – A Sky Full of Stars
    • Evanescence – Bring Me to Life
    • Andy Mineo – You Can’t Stop Me
    • Switchfoot – The War Inside
    • Lecrae – Give In
    • Trip Lee – One Sixteen
    • Switchfoot – Mess of Me
    • tobyMac – Feel It (also apparently known as M Bratwurst’s Sunday afternoon groove)
    • Lecrae – Fuego
    • Switchfoot – Dark Horses
    • Kevin Rudolf – Let it Rock
  • Partner work was mostly separate, so usually the partners were doing different exercises.  Exceptions would be the Squats and the duo of Thin Flint as they worked on coordinating their Lateral Speed Runners to the music.  Judges took off minor tenths here are there for being out of sync and artistic impression.
  • HoneyBee, for fear of being profiled due to his Tinted Windows on the Black Tacoma, and a striking bald resemblance to Walter White of “Breaking Bad”, decided to circle the lot a few times due the the presence of one of CMPD’s finest idling in the lot.  When YHC arrived, and making sure there weren’t any actual Dusk to Dawn signs posted, exited the vehicle to pull out huge ropes for tying up PAX, HoneyBee finally found a comfortable spot and, with the cover of NOT actually dealing Meth, parked and exited his vehicle.  He kept looking over at the squad car every few seconds though…
  • All of the instructions didn’t make it out to the PAX that arrived right on time.  Including many of the PAX on the Pullups.  Thin Mint went with the full Pull Up each time while slowing letting himself down.  And Argonaut could be seen doing some crazy Ninja Warrior looking Iron Cross move between two different playsets.
  • Apparently a month of vacation is what we all need – Madame Tussauds was back today.  In the COT, he was the only one not breathing hard.  Or maybe he didn’t actually work out because he’s not used to getting up before 9am?
  • Thanks for Fire Hazard for the use of the Battle Rope and the Slam Ball.  Or were they JRR Tolkien’s?  But why did YHC have to pick them up on the sleeping Fire Hazard’s porch this AM?
  • Thanks to Wild Turkey for the substi-Q today.  We (speaking for all runners here) need more of these kinds of workouts, and maybe, just maybe, we’ll slowly take over the Foxhole to make it all about us and our needs of a good 0.0.  In all seriousness, there is a need to do a Monday strength and stretching session.  Perhaps there can be earlier Extra Credit (for jog and Stretching) and then Modifications (when the doubles come out or perhaps the Swings don’t align with a Runner’s need for the day).  YHC looks to getting out to more Foxhole for the long BRR and Marathon season ahead.
  • Thanks for the takeout by Site Q VooDoo, who’s doing excellent work at the Foxhole.

Announcements:

  • F3nation Golf on July 29th at Olde Sycamore in Mint Hill – http://f3golf.com/ for details.
  • A51 Pool Party at Candlewyck (near Arboretum) on August 20th – SoBs invited.  $10 per family.  See Newsletter for details including where to HC.

A merciful break in the sunlight, but not in the humidity

Posted on behalf of Floor Slapper…

It was an honor to lead with a merciful break in the sunlight, but not in the humidity

Warm-up: jog to the side parking lot, 20 side straddle hop, 15 Merkin, 15 mountain climber, 20 Imperial Walker, 15 Merkin, 15 mountain climber, 20 squat

The Thang:
Circuit around the school:

Jog to the stumps, 10 jump ups, 20 Durkin’s, 20 dips
jog to the first playground, step ups 10 each leg, 12 pull-ups, 20 jump squats
Jog to the wall, 30 sec people’s chair, 15 wall push-ups 15 donkey kicks
Jog to the second playground, 12 pull-ups, 20 incline Merkins, 20 dips

Repeat circuit

Indian run around the soccer field and parking lot

Parking lot suicides, 1015 20 Merkens, 1015 20 squats, 2025 30 little baby crunch

Six minutes of Mary: flutter, dolly, Bicycle, Russian twist, pike sit up

I tried offer a water break, most of which ended up on squids head. I think everyone left ready to enjoy the weekend

Go Bucks!

Don’t Forget the Disclaimer

19 Pax were curious to see if we really would try to run a 16-mile roundtrip in 45 minutes, and instead kicked the teeth off the Gaywind Hill (hee hee..).

The Thang

  • Carmel to the front yard of RTS, after retrieving a hobbled One Eye Ankle who stumbled on Pothole’s namesake but bounced right back: SSH x20, Mtn. Climbers x20, Dolly x15, Merkins x10
  • Book it to the other front yard of RTS for dips and squats on Commodore’s benches: sets of 10 of each, then 8 then 10. Shake it out, then sets of 6-4-6.
  • Fast mosey down S. View to the reconstructed brick wall for some People’s Chair, with air presses, then 15 wide arms / Larry Craigs / Ann & Hopes (0% of the Pax got that joke. Where’s Film Fest when you need him?)
  • Continue to Rock’s favorite street in all of Charlotte. Left on GAYWIND (snicker, snicker…), down to the bottom of the Southpark Lurker. 35 LBCs, 7 Boone lefts and rights (always 7), Michael Phelps x15
  • Ladder to 5 up and down the Lurker: burpees at the top, squats at the bottom.
  • AYG up the hill that leads back to S. View. Back to the wall for more people’s chair, with left foot up, then right foot up. 10 diamonds.
  • Continue toward home, regroup at entrance to Hartmill for 15 squats, something I forgot, and 10 Prisoner squats.
  • Mosey to Thornridge, backward run up the hill, mosey down and collect the 6, backward run up the hill again. COT in the intersection (because that’s really safe): LBC x15, Rosalita x15, Protractor for a while
  • Right on Camilla, 6 burpees at the speed hump, back to the parking lot, 6 burpees at the Jeep, over to the C@C parking lot, 6 burpees, and 1 mega burpee OYO.
  • COT, with communal Lord’s Prayer for the takeout

NMM

  • Fun group out there today. Lots of regulars, a few site Kotters, Mr. Dan Hart, and an FNG.
  • 3.3 miles total. And according to my incredibly unscientific calculations, that hill on Gaywind (hee…ha…please stop…) is a 12-13% incline. It’s like BRR in a Box.
  • I’m not used to having FNGs lately, and was remarking to One Eye that I should have mentioned the disclaimer before we launched. Not 10 seconds later, as we’re crossing Carmel, One Eye steps into a pothole and lands on a combo of asphalt, sidewalk and grass. Should have mentioned the disclaimer.
  • Brother is tough, though. Finished the entire workout and beat my butt on the Gaywind (HA HAAAAA!) ladder, as did Benefactor and 14-year-old ‘Bout Time. Strong work.
  • Pothole saw all this go down, so I expect that thing on Carmel to be filled in by lunchtime.
  • Welcome to FNG Gypsy. Guy has lived in about 35 different places in his life, just landed in Charlotte 10 days ago, and showed up today after meeting Reboot at church not 24 hours prior. That’s some hard-core Gypsy livin’ right there. And he’s already found us on Twitter. I expect to see him Qing by Friday.
  • T-claps to Reboot for achieving such a strong EH – from first meeting, to the guy showing up, saying “Corbin said he’d meet me here” – at a workout that Corbin has never attended – all in less than 24 hours. Hall of fame material.
  • These are tough times for our nation and our world. As we intoned this morning, “Lead us not into temptation, but deliver us from evil.” We have a role in that delivery as well. Reach out to others. Be kind to strangers. Thank a police officer. Connect with someone who doesn’t look like you or come from the same background. Engage. Expand. Help stop the madness. Love > Hate.

 

Imaginary Squares

Who is that tearing into the parking lot with only 2 minutes to spare?! Oh, me. #Cobains

Quick #HairbandMile

COP
SSH x 15
IW x 15
Mountain Climbers x 20
Windmills x 10

Grab your bells and line up for
The Thang
Two 45lb plates on the line, behind each imagine 2 squares, use the parking spaces as a guide.

PAX 1 at the front does hairburners to the island and back. (YOU ARE THE TIMER)
PAX 2 in square just behind him does 2 handed swings with kb
PAX 3 (behind PAX2) does flutter press w/kb

When Pax 1 is done go to back square and everyone move up. Continue this until all have done hairburners.

Next round
P1 Overhead plate walk to island and back, keep core tight!
P2 curls
P3 tricep extension

Round 3
Repeato!

Round 4
P1s Walk with plates to island and partner up with other PAX for 20 WWII sit ups, passing a plate back and forth.
P2 squat thrusters
P3 good mornings

Round 5
P1 plate core twist
P2 Halos
P3 clean & press

Repeato

6MOM
Flutter
Backscratcher in honor of the MIA Countertop

Done!

Moleskin
Great work by all! I borrowed the plates from Alf and what a difference compared to Double E’s! These actually slide! But that doesn’t mean it’s easier, it forces you to balance more to control your speed. Bernanke found out the hard way as he about face planted.

Honestly while we worked muscles a little differently on purpose, I do kind of regret not getting another round or two of hairburners to get the smoke factor up a few notches. Oh well, there is always next time!

Announcements
Good report from the doctors on Glass Joe’s M. But some continued prayers needed. Continued prayers for my job situation.
Lamont’s family

Great work and always an honor to lead!
Aye!

Monday Morning Jolt

20 PAX ventured out on a balmy Monday morning to get their week off on the right foot. When Floor Slapper arrived and I was not in the middle of the COP I wondered if I was starting late, so a short disclaimer and we were ready to go.

COP:

SSH 15x, 5 merkins OYO, IW 15x, 10 wide arm merkins OYO, LSS 15x,15 merkins OYO, Mountain Climber  15x

The Thang:

Grab a lifting rock, then to the field, to use the light poles as guides for 11s. Round 1: shoulder press and LBCs. Round 2: curls and flutter.

Put the rock back and mosey to a hill for Jacobs Ladder. 2 rounds: squat jump and jack squat.

Abandon the hill and mosey to the playground for some push-pulls, only time for 1 round of 11s: pull ups and incline merkins

Finish at the playground, walk to the row of trees next to our launch point for plank. At each tree hold the called plank for 30 seconds. Regular plank, elbow plank, 6-inches, reverse plank, right arm high, left arm high and done.

Announcements:

Pop Tart is collecting contributions for The Matrix sponsorship for F3 Golf. Any amount is welcome.

F3 Dads at Panthers practice field (Play 60 event) has been cancelled.

Moleskin:

Great to see a mix of the regulars (Squid, Pop Tart, OT), new faces (Tae Bo, Farvah, Pat Down, Brexit) and cameo appearances of veterans (McGee, Body Bag, Heart Breaker).

As always, it was an honor to lead The Matrix this morning.

Homemade Hell

YHC wanted to bring low mileage to the ‘High Intensity’ DZ workout. Mainly due to the fact that YHC doesn’t care to run to Charlotte Catholic, and doesn’t want to visit The Lauren Conrad. So in order to bring high intensity, and have everyone get their money’s worth without putting down 4+ miles – I had to find items around the house I could bring and lift. Good thing Home Depot carries 12 ft. 6×6 posts! …and Poptart letting me borrow his kitchen cabinet handles.

What we did:
Mosey @ track – circle up at basketball courts: SSH x 20; IW x 20

2 man teams / pain stations (have equal amount of stations per teams – I’ll work in if odd # of pax)
All pax AMRAP until a team completes lap @ track with post – go until all teams do a lap with the post.
Pain Stations (Thanks Fault Line for the recommendation to shift stations once the team with the post makes half way around the track).
– Hammer curls w/4×6
– Overhead press with 12 ft post
– Bent row w/ sandbag
– Reverse fly w/bricks
– Man-maker merkins w/bricks
– Thrusters with sandbags
– Partner sit ups with sandbag: Reach back with sandbag, sit up and pass coupon between partner.

Lunge Walk from one end of the basketball court passing brick between legs. If brick falls to the ground – 5 burpees. Lunge walk back.

Form 2 lines for Indian Run around track with one sandbag passed back per line. Thanks to Bounce for the recommendation.

Circle for LBC X 100

Moleskin:
– Pre-run by BRR runners: today worked well for them to get a full body workout both aerobic and anaerobic.
– YHC thinks that it was the most humid day of the year. We were all sweating after the warmup mosey.
– Voodoo brought an FNG – Welcome Bloomers. He might or might not have spilled Merlot. I hope he does come back.
– My twin brother wore the same shirt so no one could tell us apart except for the headband.
– Thanks to Fault Line and Bounce for the recommendations / variants to the workout.
– Higher than normal pax posting DZ today. I hope everyone enjoyed it. I lead again 9/17 and plan to bring everything out again. I’ll polish up the clunkiness of some of the stations and details.
– We have a lot of brothers and sisters hurting. Please keep them all in your prayers: Glass Joe, Hops, Stump Hugger, McGee.
– Thanks for letting me lead Dear Abby and Buttermaker. That was fun.

Announcements:
– F3 Dads – NFL Play 60 canceled. SOB’s are still running F3 Dads so post there instead.
– F3 Golf still open for signups
– Keep praying for Olive from Isotope. We will be having a toy drive for Levine’s Children’s Hospital this Christmas. Let’s make it huge – F3 Style. Hairball and Voodoo on Q for this.

The Best Days End in Tears

Posted on behalf of Muppet (QIC):

A total of 44 Dads and their 2.0s showed up at the BullRing for YHC’s VQ. Fitting that the VQ took place at F3Dads, because F3Dads is where YHC made his first appearance at F3.

The Thang:

We circled up at the BullRing for some warmups:

10 SSH
10 IW
5 Daddy Elevators (YHC’s 2.0s all want to do it at the same time so modifications were welcome)
5 Jack Webbs

After the warmup, we moseyed walked down to large lower field to see the main events. After a failed countoff of 1s and 2s, the rules for the first game of Dodgeball were explained. The main difference was that if you had a ball you were not to run with the ball, you had to throw it. We played 3 rounds of Dodgeball in which Messi (Bunker’s 2.0) pretty much dominated all three rounds.

After Dodgeball was over, YHC explained the next game was to be Kickball: Dads v. 2.0s. Rule change: Dads have to kick with the non-dominant foot and instead of running the bases, the Dads had to bearcrawl the bases. After the kids batted twice and the Dads once, we ambled back up to BullRing for COT.

Moleskine:

  • From the chatter YHC heard, there was some excitement about the Jack Webbs. Always a crowd pleaser. Takeaway for YHC #1: Just because I didn’t Double Dip this morning, doesn’t mean others didn’t. Cobains.
  • After roughly 4 seconds of playtime, the “don’t run if you have the ball” Dodgeball rule was loosely enforced. Takeaway for YHC #2: Don’t alter rules of games that everyone knows how to play already.
  • Also, YHC’s female 2.0 during Dodgeball cried because someone threw a ball and hit her in the hand. Takeaway for YHC #3: Teach her how to dodge.
  • After the “bear crawl only” rule was announced, YHC overheard at least one “I already worked out today”. #winningfriendsandinfluencingpeople See Takeaway #1 above.
  • Some very impressive kickball skills and strategy from some of the 2.0s. Takeaway for YHC #4: Make sure all of the kids know how to run bases. Don’t assume their Dads have already taught them this valuable life skill (we are all looking at you, Tolkien).
  • The “use your non-dominant foot to kick” variant was probably the right decision, but no one realize Wingman was so ambidextrous.
  • F3Dads is harder to Q than YHC thought it would be due to the broad age ranges. Hope it was enjoyed nevertheless. Takeaway for YHC #5: The best days end in tears
  • YHC has only been attending F3 since the beginning of the summer and I cannot thank you all enough for the support shown thus far and the opportunity to lead this group. #someonehastobethe6 #whynotme

Announcements:

  • F3Golf – Sign up, Also donations still being taken for hole-sponsorship on behalf of SOBs
  • NFL Play60 is cancelled for next week, however, there will be F3Dads. Announcement is forthcoming.

Drippy Monkey

A strong nine-man team of renegade rednecks at the Outland this morning, eager to partake in a highly anticipated beatdown of elephantine proportions.

Couple of pre-runners – GJ for 5 and myself for 2.5. Completely soaked in sweat before the workout starts – check.

THANG:

1/2 mile mosey down the sidewalk over to the High School. Stayed far out enough in front to mute the complaints. Madison selected as initial Q whisperer.

COP in strange territory – HS front parking lot. Warmup exercises by the main road to the chagrin of the pax and the amusement of the passersby. Think we mixed in a few burpees as well. Goal was to stretch the legs, as we would be doing quite a bit of running for the remaining time.

SSH
LSS
Prying Squat
Merkins
Windmills
Monkey Humpers all facing the road

Line up for some #tree-cer-size sprints. Sprint the length of the main parking lot, stopping at each tree for 7 reps, with a long sprint back to the start from the last tree

Squats
LBC
Merkins
Lunges
Nipplers
Something else?

Mosey to the HS back parking lot, dodging the student driver-in-training learning how to text, smoke, and eat a honeybun at the same time. Short COP with some forgettable Mary to let the pax catch up.

Line up for the Drippy Monkey, a nice little variation on the #monkeymile theme that we all love so much.

Run 0.75 miles at AYG pace, down the student driver dragstrip with a hard right towards the picnic tables near the bus lot. A nice stack of cold bottle water awaits the pax at this Pokemon Gym, but instructions are that the lead pax are to perform 10 merkins on arrival and return for the six. Once all have arrived, a 90sec water break is the prize. Lead pax get a full mile in, while the guys bringing up the rear consume a pro-rated ration.

After the water break, during which everyone slammed back an entire bottle of water, partner up for some long suicides. Each team to select an exercise for the whole group. P1 runs the length of the bus lot (125 yds?) and back while P2 does exercise. Flapjack and switch to the next team.

LBC
Squats
Lunges
Planks
Jump Lunges

Circle up for some final Mary to close this one out

Dolly
Rosalita

MOLESKIN:

Golly Gee Willikers – that was a lot of sweat. I consumed probably 2 liters of water before 8AM, and I’m pretty sure it all ended up on the pavement.

TClaps to Hairband for fartsacking the workout so he could leave for a hiking trip at noon, and then posting timestamped pictures on twitter to remove all doubt.

What happened to Countertop? Does he still F3? When I return to Outland after many weeks away, I expect him to be there waiting on me, you know.

I have gotten fat and slow during my recent weeks off while the pax have gotten lean and mean. Nice view from the rearward midsection of the pax during the Monkey. I still almost harfed. Glass Joe led the way, but tainted his victory with some obvious cheating on the route. Upon video review, it was decided that nobody wants to watch videos of Glass Joe run, so we threw the whole thing out.

Jabberwocky hanging in there, and holding tightly on to his breakfast this time. Twas brillig, and the slithy toves. Did gyre and gimble in the wabe: All mimsy were the borogoves, And the mome rathes outgrabe.

Woody powering through with some obvious heel pain. Hang in there.

Good to have our newest recruit, Pikachu. Former UNCC Baseball player, with a long history of injury, but a great attitude. He said he’d be back – we’ll look forward to it.

Had to skip coffeeteria, so didn’t get to see what kind of breakfast concoction TLS had whipped up. Didn’t miss it.

Lots of rumblings from the normally quiet and kind Shepherd about the all-pavement workout selection from today. Apparently, he longs for green pastures of goose droppings on the practice fields. . Perhaps next week my bearded friend.

Until then,

– HH

da Vinci’s Florentine pavers make it to Blakeny

Six strong, including a recent transfer from NoCO (welcome Shoe – Repsect) gathered to get Saturday started off right.  As da Vinci was an architect and engineer, in addition to numerous other areas of interest, YHC thought it appropriate to bring some pavers in honor man the AO’s is named afters.  With Mighty Mite and YHC battling injury/cold, I decided to modify my plan and run less – smart call.

The Thang:

COP – SSH, Merkins, CDD, Mtn Climbers, and slow squats

Mosey to Q’s SUV and each PAX grab two pavers from the trunk.     Mosey over to corner of Harris Teeter for some Bermuda Triangle.   Run to other HT corner and perform 20 push presses, run to other side of McCallisters and perform 10 man maker merkins with pavers, run pack to start/finish line and perform 10 squats.  Repeat.  Next two rounds included 20 LBC’s, 10 dollies, and 10 flutters.

Mosey around to the fountain for some wall work. 10 jump ups, 10 dips, and 10 incline merkins.  Repeat.

Mosey down to new fangled fancy play ground for some circuit work.  50 pull ups, 100 sit ups, and 200 push presses (break it up anyway you want).

Mosey to front of now defunct Tri Sports for some core work.   Protractor with legs and arms out holding pavers.   A little more core work before we head back to SUV to drop off the pavers (enough of those)

Due to lingering summer cold, Q hands of to Mic Check for last 15 minutes.   Stair work on other side of shopping center while Mighty Might and YHC relax in the parking lot and lick our wounds.

Naked Moleskin – Small group today but everyone pushed hard.  Joy was sporting some fancy cargo shorts for his workout – I think he thought we were playing golf.   Shoe is moving to S Charlotte and joined us as well.  Strong work for a Respect and great to have you.   Soft Pretzel and Mic Check were out front on the triangle work and the circuit with pull ups pushed everyone (we don’t do enough pull ups in F3). Mighty Might is nursing a really bad ankle and it didn’t look like fun.

Appreciate the invite from Tuck to Q. This was my first visit.  Very urban and flat AO.   All concrete. Not one of my more memorable Q’s given the cold I’m fighting but I got my money’s worth #iamfirst

Announcements – Too late now but F3 Dads was at nine am,  Check web site for future events.

 

 

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