The Hendrix

The Hendrix

“Short” workout, so “short” backblast. YHC came into the lot playing “All along the Watchtower”. Only High Tide. No offense, bro, but that was disappointing. He ran in, which was the dumbass thing I did that led to a month on IR. Anyway, we got after it. Stated goal of a 6:30 opening mile declared, we were off. And it went about like you’d expect after a month on IR. Wheezed my way to a 6:48. Ugh. Fortunately the stated goal pushed High Tide to tie his PR on the HT mile.

Behind the school, we went into a modified version of the original pre-blast. HT went 15 pull-ups and no Burpees. At least for a couple rounds. Then we both audibled to 10 pull-ups and 5 Burpees. We kept the 20 dips, derkins, squats piece of the equation.

HT says he hit 80 pull-ups, which puts us at about seven sets of each #math. Then we ran the HT mile again. I tried to run with High Tide, which awkwardly never worked out as intended. Might be the slowest mile in awhile, but foot made it out ok, which was goal #1 for today.

Oh, and Daisy made an appearance.  Newsflash, he actually works for Board of Elections.  Who knew?

Last thing, High Tide is looking for advice on neon yellow or neon green for a new A51 shirt #crowdsourcing.  No word on whether the alien survived.  Sound off in the comments.

  • Kirk

 

Running on the Right

17 PAX pushed themselves to the Vine Parking area at 0515 this morning for a preblasted “Flattish” course for intervals.  After running some hills #notflattish, running on the right #supposedtorunontheleft, passing on the right #ettiquiteorstalker, and spilling some merlot, the PAX got in some interval work this morning.

The THANG:

  • At 0500, several PAX went on a jaunt through the business park.
  • At 0515, everyone left the Business Park through the side door #ballantyneresort #crossyroad on the 2nd F warm-up towards North Community House.
  • After a mile or so, group up the PAX to do the warm-up of walking on heels, toes, high knees, butt kicks (v1 or v2), and a stride for good measure.
  • If you’re not Haggis or Strange Brew or Mario, who were probably already shirtless, then remove said heat shield to feel the muggy stillness.  Let’s get running to make our own wind.
  • Begin 6 rounds of
  • Mosey home to arrive back to the end of Bagpipe COT by 0618.
  • With all of the pre-runs, Strava dashboard looks like the Swift PAX had between 5 and 8.2 miles total.  Not as much mileage as some at #F3FastTwitch, but Swift PAX had 18 minutes more of VO2MAX (could they find it if it was in their face)?

Moleskin:

  • As the Heat & Humidity conversion comes into play during the summer, it’s good to be aware how it affects pace.  Here is a great article written by a local elite running coach for his adjustments for runners using the Temperature and Dew Point during the run. http://maximumperformancerunning.blogspot.com/2013/07/temperature-dew-point.html
  • Using the article, for this morning according to Intellicast , we were at around 72 degrees, 68 dew point = 140
    • That leads to –> 2-3% pace adjustment for continuous
    • or 1-1.5% pace adjustment for intervals.
    • For a 6:00/mi Interval-pace target, the Intervals this morning could be adjusted to 6:04-6:09.
  • Running on the Right – Many runners along the North Community House corridor this morning.  A few in particular that were highlights.  First, the women miners with headlamps shining brightly.  Having run on the left side of the wide 4 lane road with median and bike lanes, the PAX stayed on that side of the road and recovered towards the six running on the “right”.  As the two miners passed us (they were running on their “left”), the volume of PAX made them swing out into oncoming traffic.  Well, there was no traffic at the moment, but YHC couldn’t help but hear them mumble under their breath “runners should be on the left side of the road”.  Pebbles proceeded to ask (yes Pebbles was running at Swift and not passed out somewhere or taking a kettle bell swing break) about the etiquette of running on the left.  We explained it’s more about life or death seeing the oncoming cars than etiquette. Not sure if it sunk in.  #stayalive
  • Passing on the Right – After the PAX regrouped, we quickly caught up to the women miners again.  This time were on the left, closing the gap, so we had to make that decision, do you say something and freak out the runners (who may be wearing headphones) or not say something and freak them out anyway.  YHC decided to utter a little “on your right” (they were on the sidewalk and we were in the bike lane), and both proceeded to jump a few feet in the air like a scared armadillo and nearly over the bridge railing onto I-485 below.  Still don’t know what we should have done, we did say “sorry”, but seems like a no-win situation.  Perhaps we’ll wear cowbells next time so they hear us coming, or does that sound like a stalker with his bag of knives clanking together…wonder what happened when Cheddar passed them…his keys should have sounded the warning long before.  If Frasier were there, they would of course heard the “swish swish”, but we think OneNiner took on the “swish swish” role this morning – looked like he had gone for a swim, but just turned out it was pre-KBs, pre-run, and Oxygen debt.
  • Don’t follow that PAX – more traffic on the road had a sad clown running back through the PAX during a recovery.  Mario was most anxious to EH him, or perhaps thought it was YHC that jest kept running way past everyone, so we were fortunate to call Mario back to the group and have him consider dropping his pursuit of another FNG.
  • Merlot – YHC can disguise relieving oneself with #1 pretty well (even on a bike, just don’t sit), but never tried disguising release of merlot over the side of a road railing.  Apparently Haggis was trying out his merlot releasing strategy by making it appearing that he was stretching the hammy then going into a full blown runner’s stretch up against the rail.  No cars swerved on I-485 down below, so not sure if it was a trickle or a flow.
  • FNGs – HoneyBee thought it a great idea to include Muppet in the fun today.  Why not lead him 1 mile away from his car and then proceed to drop him to fend for himself?  Turns out Muppet hung in there pretty strong and did make it back to COT with no issues.  Haven’t checked his trunk yet – expecting to find a whole bunch of creepy marionettes.  My M would “love” him for that. #talkingdummiesscareher
  • Able to Run – Mr. Bean is transforming into a runner.  Not just because he can’t do anything with the right arm beside turn up the jets in Tolkien’s hot tub, but because this whole thing was a ruse to get out of doing more burpees for a while.  Expect to see Mr. Bean at every “run” event, or just doing the “mosey” at every bootcamp.
  • Speed him up – Crossing Johnston Rd is the least favorite part of this route, but it did cause Stump Hugger to grab a course record on his newly created Strava segment “Ballantyne Resort Crossy Road”.  #runlikeyouregonnabecomeroadkill

Announcements:

  • Wednesday 2nd F run – weekly run at 7pm from Brazwell’s, but meet at Broken Egg Cafe patio.  Maps provided for 4 or 6 mile route that rotates each week.  This week, there will be a Marathon and BRR Training Plan discussion at 8pm following the run.  Not an official F3 event, so no Backblast, a maybe on the name-o-rama, basically anything to encourage non-F3 guys to attend.

 

3 Ring F3 Circus

The Greatest F3 on Earth! The three ring masters were Freedom for upper body, HorseHead for lower body and YoungLove for Core. While the chatter was at full tilt we eventually succumbed to 02 deprivation, the #JukeJeep fired up and the feats of strength began scored by various metal repertoire.

Mozey around the CCS parking lot.

Circle up in the CCS soccer field:

Words were spoken

30-2 handed swings oyo

20 – SSH

30-2 handed swings oyo

20 – IW

30-2 handed swings oyo

20 – Clean and Press (10 each arm oyo)

30-2 handed swings oyo

 

3 Ring Circus:

all pax divide into three large groups

each group does 5 minute increments at each station, starting at station 1,2 or 3.

At the completion of said increment, take a lap around soccer field,

Rotate to different station/ repeato

We got in 6 increments.

 

Freedom Station (upper):

The basics… (varied somewhat each time)

30 two-handed swings oyo

20 Clean and Press (10 each arm)

20 Snatch (10 each arm)

20 supine overhead tricep press

20 Pullovers (on your six), followed immediately by 30 Fast Chest presses. (repeato)

20 Single Arm Chest Press (10 each arm)

 

Horse Head Station (lower)

Round 1

2 men on tires while remainder perform:

Swing

Goblet Squat

Good Morning

RDL

Lunge

 

Round 2

2 men on tires while remainder perform:

KB Step up on bench

Swing

Dead Stop Swing

Dead Stop 1H Swing

Reverse Lunch

Teabag Squat

 

YoungLove Station (Core):

– divide into 2 teams for hammer-tire relays.

– Partner 1 uses sledgehammer to hit tire about 30 yds. to Tackling Dummy’s white truck (don’t actually hit the truck!) and back while other partners complete exercises.Flapjack until all partners have opportunity to swing the hammer #equalopportunity

– Exercises included: 2-hand kb swings, flutter-press, LBCs, The Plank and 1-hand kb swings

 

 

Finish:

lining up on the north end of the field with KBs

 

30-2 handed swings oyo

mozey with KB aprox 50 yds to opposite end of field

30-2 handed swings oyo

mozey back to start line with KB and plank

repeato

30-2 handed swings oyo

mozey with KB aprox 50 yds to opposite end of field

20 snatches (10 each arm)

mozey back to start line with KB and plank

COT:

15 Burpees

the end

 

TClaps to my two co-Q’s today, HorseHead and YoungLove. Some notes from the trifecta were as follows:

  • – Witch Doctor was making sparks fly as he swung the hammer. Any damage to the parking lot will be taken from his monthly F3 dues
  • – DK mastered the short, efficient stroke to effectively and quickly move the tire across the space
  • – PopTart tried the often attempted, rarely mastered technique of swinging the hammer at a rolling tire. Keep trying, slugger.
  •  -Bananas evidently and conveniently heard ’13’- 2 handed swings as opposed to ‘30’, regardless of how many times Bulldog corrected his recent hearing failure.
  • – HorseHead, aside from being a part of the q trifecta, kept uttering inappropriate gestures towards YHC.
  • –GoodHands almost had the new flying bell circus as his grip was apparently compromised.

Thanks to Barracus for leading plank-o-rama

Thanks men for a great morning. Thanks for showing up and for working hard!

TClaps to Simba for the out.

Blessings All! Freedom

 

AMRAP + Sally = Miserable

11 heard that we would be celebrating Tuck’s One Year (and One Day) anniversary, and got all excited about the AMRAP promised via twitter. None were more excited than JRR Tolkien and Tuck, who both put out a strong showing did not show. However, Tuck was still hung over from his own bash the morning prior, and is excused.

The Thang:

Mosey to the lot beside the hotel, and celebrate the occasion with a Tuck inspired warmup. The explanations were not given in COP, however, they will now make sense:

1 Merkin: Tuck called 366 merkin based reps Thursday, in respect to his days back to F3. So, we did 1 for the 1 day that had passed since.

10 Low slow squats: Tuck has also been struggling with some runner’s knee, due to his ill-advised attempt to chase the mile king (and his boss) Bunker. His PT (which he kindly added to his Q at Stonehenge last Saturday, calls for some good form (like Haggis preaches) squats. Thus, we did 10 because #whynot.

 

The PAX then followed YHC through the course, which was dreamed up in the latest #F3hottubs (#shamelessplug). A “warm up lap” was deemed necessary, just to confirm the pain stations involved. About a one mile loop, consisting of 7 pain stations.

  • Starting at Loch Ness:
  • Patio 1: Bear crawl full length of patio.
  • Patio 2: 10 Box jumps
  • Picnic tables: 15 Dips
  • Run down and make a left at fitness trail
  • Pull-up bars: 10 Leg lifts
  • Run up Bagpipe Hill
  • Top of Bagpipe Hill: 10 Burpees
  • Back down Bagpipe hill, into the front entrance of Snyder building, around to other side of the fitness trail.
  • Dip bars: Traverse across
  • Pull-up bars: Traverse across
  • Back up to first patio at Lochness
  • Repeat until time is called.

Mosey back to launch, circle up, and perform the Sally Challenge! Song is “Flower” by Moby. Available on Spotify, so you can practice. When it says up, you’re in plank. Down, 6 inches. Good luck.

2 minutes left? Cool. 10 Burpees. Wild Turkey agreed!

COT.

 

Naked Moleskin:

JRR begged and begged for a difficult AMRAP to hit The Brave, and once again, my co site-Q at #F3hottubs skipped out on a YHC led beatdown #hescared.

Although YHC happens to be 2ndF Q here in the glorious SOB Land, there was none to be found this morning. Either from the distance the PAX were eventually spread apart to, or the #smoked nature of the course, there was a whole lot of #suck. On the second (was it thrid?) trip up Bagpipe Hill, YHC received multitudes of “I hate you” chants, and a couple of middle fingers (maybe they were mental, but they were definitely present). Even Wingman, who Goonie declares channeled all the energy and hatred from the collective PAX, took it upon himself to lash out, and drop kick YHC directly in the eyeball #sorrynotsorry. Point taken good sir. Run behind the toes to bar. Hope your foot didn’t take the beating too badly.

Now for some shout-outs. Some of the PAX have informed YHC that “If you put stuff in his way, you can slow Brat down”. Umm. No. You’re wrong. That’s just not true. Even the soul who took the “first loser” (if you ain’t first, you’re last) (#itwaspebbles) made the comment of the morning: “I’m not saying he cheated, but I’m not saying he didn’t”. Yeah, He’s that fast. However, take nothing away from the aforementioned Pebbles, who tore it up also. Also, MT was ahead of Bunker, right before he wasn’t #holdonjustalittlelongerbro. The trip up and down bagpipe hill served as a chance to see how the PAX was taking the course. Everyone was #killinit, but absolutely #miserable at the same time. Strong showings from all, and glares at YHC accompanied each PAX up that dreadful climb.

Sally sucked, as always. Not to mention that the entire lot was a puddle #soaked. The music hit my shuffle on spotify (300+ songs, what odds!) as I pulled into the lot, therefore, I determined that the big man upstairs needed it to happen. There was plenty of mumble chatter about whether the burpees at bagpipe hill and the SC counted as Merkins, but YHCdecided they didn’t because he brought the flag #mercia #Q #siteQ.

 

Announcements:

Whetstone: Reach out to Madame Tussauds, Fire Hazard, Mr. Bean, YHC (Mario), or Lex Luther (A51) for more information. Great opportunity to help a brother in need, or get guidance on various situations in your life. Time commitment is up to you and your Mentor/Mentee. Questionnaire is blasted on Twitter, and pinned to the SOB #general channel.

Black Diamond: Ringer is eventually going to announce that…we all hope.

F3 Dads: Saturday, 0900, at the Bulls by the Bull Ring. Service project the following week.

Sound off in the comments if anything was missed.

 

Always an honor to lead such a inspirational group of men. Thank you for the opportunity.

Aye,

Mario

The Mermaid Pulls the Numbers

With summer unofficially here now, the time to build and grow our weekly mileage is upon us.  A good  portion of Fast Twitchers are running the BRR and for those that aren’t, getting some good miles in never hurt anyone.  There is no sense in reinventing the wheel and Mermaid presented the pax a great out an back option a few months back.  A preblast was sent out with the instructions.  Everyone seemed to have read the preblast and that’s exactly what we did.

Moleskin:

With the forecast calling for 70 degrees, chance of rain, and 98% humidity all signs were pointing to a low turnout.  It was definitely soupy out there this morning, not sure one towel on the seat is sufficient anymore until the fall.  YHC originally thought maybe RFYLers had taken over our AO when I pulled up to see 24 people.  It was a nice surprise to see such a good turnout that was ready to give it their all for 60 min.  That being said, #F3FastTwitch is definitely pulling the numbers lately, word must be out that it is the definitive place where all the cool kids hang.  No FNGs, no disclaimer, no warm up jog, no warm up, just go.  Mr. Brady, Turkey Leg, and Hairball took off (after Chelms started early).  Strong performances were also had by Alf, Pro, Haze, Beaker, (and I’m sure others that YHC doesn’t see on Strava) who all put in at least 7 miles on the Mermaid.  Also great to see self proclaimed “non-runners” like Voodoo consistently posting at FastTwitch, the dividends are paying off.  Everyone seemed to get at least 5.5 miles and with the out and back nature of the course there were plenty of opportunities to encourage the fellow pax and spur motivation.  Hopefully everyone was able to push themselves and load up on some extra miles for the week.  Welcome home Mermaid, who couldn’t resist the siren call of his course and the opportunity to test out the ol’ knee.

Rain n Fire

Another day that I am on Q and of course there was rain in the same day. I am better then 80% accurate when it comes to my Q and rain. Thankfully it didn’t rain during the workout because idk how many of the PAX including myself would have been ready for that.

Hairband Mile

COP:

SSH X 20

Nomad arrives just in time for some penalty burpees

5BOYO

Imperial Walker X 20

The Thang:

Partner up for some Dora with a flair. No not Ric Flair just something different thrown in to break it up.

100 Merkins
200 LBC’S
300 Squats

While P1 starts the exercises P2 runs to Carolina Courts and back. However, when you reach Carolina courts complete 1 Burpee and then run back.

Flapjack until all exercises are complete.

Next up Bear Crawl Ring of Fire:

PAX gets in a circle and bear crawls until I say stop. Once we stop the first member of the PAX completes 10 Merkins and this continues on until all the PAX have completed their 10 Merkins. Everyone planks while waiting their turn.

Time for some LT. Dans

Concept of similar to Jack Webb instead for every four lunges you complete a squat. End with 40 lunges and 10 Squats.

Wall of Fire is on the agenda next

Round 1:

Peoples Chair for the PAX

First person in line starts with 5 Merkins and 5 LBC’S while the rest of the PAX is in the people’s chair.! Continue to all memeber of the PAX have completed exercises

Repeato this time with air presses!

5 MOM

Flutter X 20

Dolly X 20

Freddy Mercury X 50

Rosalits X 20

Done!

Welcome FNG Woody

Thanks to Happy for taking us out!

Announcements:

Trash pick up instead of pre run @ Outland this Saturday.

Q School for UC PAX the 18th. Bojangels parking lot 7-8:30. Optional beatdown prior same location starting at 6:30

Pre-blast: The Hendrix

Origin of this came from finding a bunch of MP3s of questionable origin on an old laptop that amazingly still fired up.

Listening to DMB’s “All Along the Watchtower” led to the more famous Hendrix version:

 

Anyway, that’s just good, throwback stuff right there.  And that’s what we’ll be doing tomorrow.

Partner up and run the HT mile.  Head to the back of the school.  Partner 1 runs to playground for 10 burpee pull-ups.  Partner 2 completes 20 dips, 20 derkins, 20 squats.  Flapjack.  Repeat until 6:00, then run the HT mile again.  First one back leads Mary until time.

Sorry to disappoint, Purple Haze – running six miles after a warm-up isn’t a bad thing to do with an hour.  I’m sure you’ll make it to the top of the deck this time.

The Torpedo Convergence

This morning 26 of Charlotte’s finest men and 1 of Savannah’s finest joined together for YHC’s VQ.  After some general chit chat I warned everyone that I was not a professional and that it may be in their best interest to modify as needed.  I did give myself an out as I stayed in a Holiday Inn this past weekend and that it may help save my Q skills.  After a brief welcome to the FNG’s, the fun started and went a little like this:

The thang:

We started off with a quick lap and a half around the parking lot and circled up into the COP for the following:

  1. SSH x 15 IC
  2. IW x 15 IC (This is where Fireman Ed quickly corrected me for not saying In Cadence)
  3. Low, Slow, Jump Squats x 15 IC

Next, I instructed Pax to partner up and grab a “lifting” rock from the pile near the stairs and make their way down to the bleacher area to make more memories.

With everyone assembled we set off on our next adventure:

  1. 100 total Supan pull-ups as a team
  2. 200 total curls as a team
  3. 300 total dips as a team

Then the confusion set in as I failed to instruct the teams that 1 partner stays to do the exercises and the other partner runs up the stairs and back / then switch with their partner.  Thankfully some of the veteran pax slapped my hand and helped fix the situation.

Once completed we did 10 burpees OYO

From there we mosey’d back to the parking lot, while dropping off our “lifting rocks”.

Everyone then lined up at the first basketball hoop and ran what was their first suicide (using the next the hoops as turn points)

After this we did (7) 8 Count body builders. OYO

Next we repeated the suicide run and finished this off with (5) 10 count body builders OYO

Fireman Ed then next volunteered to lead the group in his favorite form of punishment  – The Jack web.  As we counted our way up to 6 Merkins and 24 air presses, Simba and Fireman Ed put on a display of Jack Web Patty Cakes.  It almost got weird…Just Sayin

We moved on to do 2 rounds of people chair.  The first round we held our arms out and was assisted by Simba with a nice and steady 10 count.  The second round included lifting out left legs up and then out right legs up (yes, we put our left leg down first).

We mosey’d back to the parking lot and circled up for a few more moments to remember:

  1. Russian Twists/American Hammer x 15 IC
  2. Heels to Heaven x 15 IC (led by Heartbreaker)
  3. The Dolly x 20 IC ( led by Strawberry)

The then led to the final two exercises of the morning.  I asked the Pax to join me in doing 22 Merkins and 1 more 8 Count Body Builder OYO.  These were to represent the 22 Veterans and the 1 Active Duty member who commit suicide each day.  I want to thank everyone for participating in the part with me.  Vet myself, this portion hits close to home.

The moleskin:

This was a big group today and was more then I was expecting and it was good to see 2 FNG’s join the fun – Tin Man and Crayola. Welcome guys and please come back.  I don’t want to be known as the guy who scared off the FNGs on his VQ.

Thank you to Twinkle for joining us today all the way from Savannah

Not sure how many pax have done a 10 count body builder before but I have been waiting a long time to do some with the group.  These were a favorite (along with 8 counts) of my boot camp instructor.  A shame Big Tuna wasn’t there to enjoy them with us.

I wanted to again thank everyone who participated today and for all the guys who hung back with me the days I was the slowest.  Also want to thank everyone who has encouraged me, especially when I was at the back of some of the many runs we have done together. I had a lot of fun with this and plan to Q more in the future.

I want to send a big thank you out to Big Tuna for introducing me to F3.  More times then I can recall, he has EH’d me into posting when all I wanted to do was sleep in.

I am looking forward to comments on today.  I would love to hear from you guys on what worked well and what didn’t

Lastly, thank you to Simba for taking us out of the COT with a great prayer.

Announcement:

Please get with Goonie and Simba if you are interested in Q’ing at Basecamp.  They are looking to fill Q spots.

F3 Dads – Saturdays with a 9 am start time.  Please bring your 2.0’s out and show them what we do.  There are to location with the first being at the Bull Ring in Ballantyne and the second at Col. Francis Beatty Park.

 

 

 

 

Suicides and Cinder blocks

6 PAX arrived amidst some major humidity to start the weekend off right. No FNGs so a quick disclaimer was given.

Mosey to lower parking lot
Single file line – Run forward the length of the parking lot line shuffle over two back peddle back; follow the lines to the end.

COP
SSHx25
IWx25
Mt Climberx25 – hold it
Plank Jackx25
Low Slow Squatx25

Now for the running portion –
Suicides in the lower parking lot
Does it count for running if no distance is covered?

Mosey to field
Line up in plank for a Bear Crawl Indian Run

Mosey to the center of the field
7’s – merkins and dry docks
7’s – squats and lunges

Mosey to the blocks for Block exercises
Curls x 25
Presses x 25
Triceps x 20
Rows x 25 repeat for other arm
Lunge walk to middle field, mosey back
Repeat

Return the blocks…
Partner up
25 derkins on partner while partner holds plank, switch
25 LBCs while partner holds plank and feet, switch
25 squats while partner holds Al Gore

Finally Mary in the wet grass
Flutters, Dolly, Back Scratcher, Russian Twist
Mosey back to cars
End

As always, thanks for the opportunity to lead. I took this opportunity to introduce some new exercises I discovered on a recent trip to the Myrtle Beach AO. As always, great to see the guys out there…Abacus rested up from tax season, Beaver putting in great work as always, OT arriving just in time, and Cold Cuts and Picasso running in for a nice pre-run.

Announcements
F3 Dads – check backblasts – one for A51 – Col. Francis Beatty Park and one for SOB – Through June
New run on Wednesdays 7pm – from Braswells off Ballantyne Commons
Ghost Runner back up in time for the BRR

COT

DMZ is 3

At 5:30am we did what we always do at DMZ. We run into the gloom for 45 minutes and laid it all out there. DMZ has been a fixture in my F3 life for the past 18 months or so and we have had some memorable workouts. Walk with me….

1. Dredd literally broke My Sharona’s foot. Also, we lost an FNG and this is where #DaytonFail originated. One of the best.

2. Running on Ice. Hairball thought it would be a good idea to run up and down a frozen Carmel Rd. 5 times. What I love is that he didn’t audible out of it when we saw it was icy. He just went for it #batflipper #him #drp #nodisclaimer

3. Breaking 4 miles on the Durker. We basically ran to a hill and parked there for 35 minutes. It was epic. Spackler cried, Semi Fartsacked, Egypt glided up the hill, and no one died.

4. TR’s Run DMZ. Solely because it was one of the better Back Blasts and I fartsacked.

5. McGee’s Criminal Life. He took us to Pellyn Wood where horseneck was born and forged through running from the cops and multiple stints in juvi. Or he just didn’t do anything that bad and never got caught and now runs all of MetLife.

6. There are 9 driveways on your right. I still hate Swamp Fox for figuring this out. Also, Ben Franklin came and said no words, which was weird. Swamp and BF did hold hands, which wasn’t weird.

7. Let’s do 20’s. Alf called 20’s and Fraiser finished 10 minutes before everyone. I posted at HHM and got crushed on the Twitterverse.

8. Agony’s Playground. I blocked out this workout. I had to actually carry and lift stuff. Who does that any more? And Why?

9. Moving Day and the best COP ever in the history of F3. For some reason, we helped Rashard #f3quitter move into his new house by running with boxes for a mile. But the best was Steinbrenner’s VQ and his silent straddle hops. He missed Dredd’s How to Count video and it was priceless.

10. Film Fest No Show. I’ve seen people Fartsack their Q, but never seen one leave the country to not Q. T-claps Film.

11. Hop’s almost killed DMZ. Tennis balls???? We maybe hit a mile. I became Site Q and saved it.

12. My VQ. Skywalker didn’t know who I was that day and I don’t know if he knows who I am today.

DMZ is a great AO; well, there is literally nothing at our AO and we always go off campus. But we continue to be push the pax, the pace, and the milage.

Oh, what did we do today? This:
Run to Mountainbrook with 10 merkins at each street light (there is 12 lights). Jacob’s Ladder on Mountainbrook Rd. hill (long and steep). Lots of mary and squats. Partner half-pipe work on Haverstock (10 diamonds at one end and 10 jump squats at other, 5 hand slap merkins at bottom (add 5 hand slap merkins until 20)). Lots of mary and squats. Take it home.

Skins
Hopefully everyone was pushed hard and enjoyed the workout. In what is becoming typical DMZ fashion, we hit 3.9 miles.

I think the humidity was at 143% this morning. Perfect for running hills. No appearance by the originators of DMZ, Hops and Skywalker. I think they went to that core workout.

Swiper and Benefactor owned the front. Hairball went shirtless out front too. Iron Mike took off his shirt after Swiper requested it #notgoingtogothere.

Snowflake with a great takeout.

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