It’s basically an Overdrive tradition now. Well, it’s me Qing the day after Thanksgiving and wanting to run off any guilt from the day before. But, I’ve done it the last two years thus it’s a new Holiday tradition. #griswald
The Thang
Half-Hairband mile
COP
SSH IC x 20
IW IC x 20
Enough of that mess, let’s mosey to the side of the parking lot.
‘No parking’ sign suicides. 8 signs thus 8 suicides of increasing distance
Mosey to the bus lot
Cheese weave with a forward run down and backwards run back up between the buses.
Mosey to the lot behind the elementary school
3 laps around the perimeter of the parking lot. When you meet your partner, hand-slap merkins x 10. Since we had an odd guy, the third wheel had AMRAP merkins until the other two finished.
Mosey to the back road for a #crowdpleaser.
A back road run with increasing pace. Basically, we started with a slow mosey and then every couple hundred feet, I would holler out ‘Let’s Go’ (my ode to Horsehead) and we increase pace until you are in an all-out sprint at the end. Roughly .4-.5 miles. #smoked
I get done and realize the pax are not with me. Mosey back down the road and Shepherd’s knee is hurting him from an old injury. Plans are thereby changed. #nomanleftbehind
Original plan: Two laps around the even bigger parking lot behind the high school with hand-slap merkins. Increasing pace run back down the road. Parking space suicides at the elementary school and then finish up how we ended finishing up.
New plan: With Shepherd hurting at about the furthest point away from the parking lot we can get, we do a slow mosey back down the road. I do call for TP and I to do an AYG run at one point to the intersection and then circle back for Shep.
How we finished (in both plans):
Cheese weave back between the buses.
Mosey back to the parking lot
‘No parking’ sign suicides with increasing distance. Shep did a variation of exercises during this time. (there was a plan for a sign suicide ladder up and down originally but alas, look at the time – it will happen….)
3 MOM:
Flutters IC x 20
Dolly IC x 15
Rosalita IC x 10
DONE!
COT:
Thanks to Shep for taking us out.
Moleskine:
I really appreciate Shep showing up for the 3 mile pre-run. You didn’t have to but you didn’t want me running it solo. I was showing up in case anyone didn’t get the one week only time change memo. It’s always better to run with another than solo. #brotherhood
Really hate your knee started hurting you. But you didn’t stop and finished the workout doing what you could. It’s why you are a respect even beyond your age.
We ended up at 3.8 miles. My original plan had us over 5 miles. With our pre-run, that’s 6.8 miles. Solid running effort and room cleared for all those Thanksgiving leftovers.
Great job by Turnpike and great to see you back out. Those Anson guys apparently did a number on your core and then I ran you to death. The #mumblechatter was loud during MOM but you finished strong. Great job Brother!
Drop Thrill and I on tap for Outland tomorrow.
Joe Davis run. Sign up for 5K or 10K option.
Congrats to TP for passing his physical and written tests for Charlotte police academy. Praying you get in!
Overdrive back at it’s regular 5:30 time next week.
Thanks for letting the least lead the best.
Glass Joe
No SF from Joust, Kevlar or Mountain Goat….nor site Q’s for that matter…yet 12 pax mustered nonetheless, were duly disclaimed by Geraldo, and then embarked on a tryptophan-defying downpainment at Mountain Jevlar.
The Thang:
COP: SSH x 20 IC, Merkins x 10 IC, IW x 20 IC, Diamond Merkins x 10 IC, Squats x 20 IC
Count off 1,2,3 stay in groups (Q Fail) P1 bleachers called exercise , P2 Parking lot called exercise, P3 is the timer running between bleachers and parking lot, flap jack rotating stations and timer
Bleacher exercises: step ups, dips, supine pull-ups, incline Merkins.
Parking lot exercises: Merkins, LBCs, squats, lunges.
People’s Chair w/overhead press x 50 civilian count
Run to track and partner-up for the following:
Catch me if you can – P1 5 burpees, P2 lunge walk; switched to broad jump in lieu of lunge walk at about 150 meters; AYG run for both partners for last 100 meters
Over-unders x 11 (P1 planks while P2 jumps over then crawls under P1); Flapjack
Circle up for Domino Merkins (Start in plank, 1st pax goes to 6 inch hold, then 2nd and so on all the way around; 1st pax then goes to plank, then 2nd etc, etc.). We did 8-10 rounds
9.5 minutes of Mary:
All exercises to 11 in honor of the Panthers 11-0 record. #KeepPounding
Knee up, Makthar Ndijaye, High Slow Flutter, American Hammer, Protractor with all 12 pax calling a hold position
Jog to sidewalk & bearcrawl 1/2 way up hill to concession stand (aka Semi-Gloss’ office)
Find some wall for donkey kick x 13, x 13 & x 11
Mosey to launch lot
6-count burpee x 11 IC
COT
Ye Olde Moleskine:
Geraldo had threatened the Gopher, but he audibled due to Turkey Bowl pain & injuries….it still was a painful circuit though. The tryptophan was in full effect as the pax got confused with Geraldo’s instructions for forming teams for the circuit work. Pretty sure Cheese Curd and Joker engineered that confusion train.
Was great to have Telemundo (Witch Doctor’s bro) join us from NYC…F3 Central Park coming soon! With all the pax traveling for work to NYC, that would be a popular AO!
Also awesome to have Grady and his 2.0 Superstar with us from Raleigh. YHC used to work with him…and helped EH him #creditgrab
Gerber was getting after it for sure as I chased him back to the finish line on the track work. Great job pushing Gerber. Ductwork was the other part of YHC’s triumvirate during the circuit work – thankful he was pushing hard thus reducing YHC’s rep count on called exercises!
T-claps to MallCop who posted yesterday at DT and is one of the tri-Q’s at The Rock tomorrow with Iron Horse and Radar. See everyone there!
Dear Abby, would be WB if not for Grady’s 2.0, was hitting it hard as well. Not certain and don’t ever want to test this hypothesis #fearoffailure, but he could probably beat YHC in a race while YHC is sprinting and he’s bearcrawling. #inhuman
Thankful to Strange Brew for tapping me to Q; even more thankful for the brothers in F3. Thanksgiving indeed.
Announcements:
Sign up for Area51 Christmas Party – Saturday, Dec. 12th at Sardis Swim & Racquet Club. Food drive for Calvary food pantry. More info to come from Mermaid.
Joe Davis 5K & 10K on Saturday, Jan. 9th – sign up fellas – you should and you need to
Keep your ears open for Toy Drive to benefit Thompson Children’s Home. Joker Q’ing that effort but we need everyone’s involvement.
5:20 on a lazy post thanksgiving Friday morning. Not a soul to be found. Run stopper must have ate himself silly or succumbed to the desire to join the mayhem that we know as Black Friday. Maybe we were just early.
4 pull in last minute and we launch. Albeit a little sad we would miss out on the classic RS burpee clinic. Frehleys grabs the mic first.
Mosey to the parking deck. Level 1 SSH x 20 (IC). Mosey to Level 2 LSS x 20 (IC). Mosey to Level 3 Mtn Climber x 20 (IC). Mosey to Level 4 Merkin x 40 OYO. Down the stairs and 4 corners with 5 Burpees per corner. Plank it up for some right and left leg up to 6inch holds. Back up the stairs to the top of the deck. Udders turn.
Karaoke left half the deck. Switch to right for next half. Take the stairs down to level 3. High knees halfway. Butt kickers rest of the way. Stairs to 2. Jump skips halfway. Backwards run rest. Down to the ground floor and over to the handicapped rails on the NW side of stadium. Rail walkers first 2 sets of rails. Watch out they are slippery. Recover to the Walsh Blvd lot. Lunge walk the lot. Jog backstretch. Frehleys and BOG take off on a AYG to the end. Backwards lunge walk the length of the entrance to stadium. Back up the deck 2 at a time steps. Over to Mighty Mite. The Pax recover while MM surveys the terrain.
First up. Lunge walk 2 parking space lengths. 2 Squats. Ladder all the way up to 10 Squats. #unsavory. Mosey back to start. Repeato bear crawl/merkins #crowdpleaser. Mighty Mite begs someone to take over and relieve us from his twisted mind full of rediculous exercises. BOG is up.
The voice of reason and experience slows things down but amped up the core. LBC x 20 (IC). Russian Twist x 14 (IC). Protractor. Freddie Mercury x 20 (IC). Dolly x 20 (IC). One more Mary?? Can’t recall. O2 deprivation was taking over. Last up Smash.
Mosey to level 3. Jump lunge x 20. Mosey to level 2. Jump squat x 20. Mosey to level 1. Something x 20. Mosey out to front of stadium. Run to first parking lot break. 10 wide arm merkins. Run to next break. 10 diamonds. Run to next break. 10 merkins. Times up. Mosey back to the start.
Moleskin: We missed everyone out there today. Triptaphan is strong this season. Strong work by everyone. Smaller groups help to make us stronger. We all pull together and work hard. Great takeout by Smash. Truly grateful for all we have.
Announcements:
stonehenge reg time tomorrow
convergence at the Rock for select 7 am workouts. Check the a51 app or website.
Sign up for the A51 Xmas party. 12/12. Food provided. BYOB.
Have a great weekend. Safe travels and warm wishes to all.
Udder out
Talk turkey definition: “To talk serious business; to talk frankly. We’ve got to sit down and talk turkey—get this thing wrapped up. It’s time to talk turkey and quit messing around.”
Main Event:
5 show up – 3 for 6 plus miles and 2 for 4 miles on the route known as Piper Glen Old Course (aka The Hills Have Eyes)
Turkeyskin:
Today’s run was not planned since I needed to be back to the crib early. Thought I would tweet it out and see who would meet. Haggis says “I want hills and I want them fast” and who can argue with a legend. Teddy just smiles and then eyes roll to Frasier to see what his plans are. Frasier a very humble man who makes this look easy just smiles and replies that he will run whatever the group wants. Discussion focuses on the six, this six has learned a few things. 1) Running alone builds character. 2) Chasing the fastest makes you work harder. 3) Someone is always chasing someone else regardless of pace.
Plans were simple for me because Mall Cop had inquired the night before about the route. We decided SCMS. Haggis was convincing and YHC has not posted at DT since September. Mall Cop was not thrilled, but easily convinced of the plan. Plus it was great to run with MC his iron sharpening got me over those nasty hills.
YCH could not see Teddy, Haggis, or Frasier because the hills are so tall. Haggis was happy with his 7.12 pace.
Haggis closed us out with a great prayer about being thankful.
Happy Thanksgiving!!
Up Down Called Merkins until Puddin’ Pop rolled in
Mosey to track and do a lap at 65%
Head to the field in groups of 3
400 Merkins for the group total with one person on each end of the soccer field (120 yards) doing Merkins while the other is sprinting and tagging off
800 Single leg Speed Skater Squats with sprints
400 Dry Docks with sprints
Teams race each other in their group in 120 yard sprints, loser does 40 Merkins, 2nd does 30, winner does 20 X 2
Race as above with Dry Docks x 2
Race as above with Diamonds x 2
Mosey back to parking lot
15 yard Bear crawls with 10 Merkins every 10 steps, then do backwards Bear crawls with 10 Merkins back to the start x 2
Teams of 3 – 1 person Sprints race track style laps around cars in parking lot while the other 2 do Dry Docks until it is their turn x 2
It was a simple workout for the 27 lads that was designed to force hard efforts so everyone could eat as much turkey as they wanted tomorrow after the Turkey Bowl. I think we reached our goal, and I pray everyone has a wonderful Thanksgiving!
All workouts converge at the Turkey Bowl tomorrow.
13 men looking for frostbite on their fingers posted at The Maul and were not disappointed.
COP
Thang
Mosey behind Michael’s for rail walk aka the worm up loading dock ramp.
Mosey to St. Matthew. Count off. 1’s and 2’s each form a team. Plank up for instructions.
St. Matthew Mercy Mile
…And Pious People’s Chair
Mosey back to the movie theater parking lot, carrying 2 or 3 pavers.
Moleskine
Honor to lead, as always. The pavers were brutally cold on the fingers this morning. Holes in every glove fingertip didn’t help. Did anyone notice that Mighty Mite showed up dressed for work? #laundryday He still smoked us all. Thanks for carrying the pavers back to the lot. And thanks to Squid for the takeout.
Announcements
Being a Wednesday AO siteQ for the last 2.5 years, I was looking forward to broadening my horizons and checking out a new AO for the first time. Added benefit, I was invited to Q. A workout happened, mad fitness gains were made and fellowship was the happy byproduct. Arriving 10 minutes early to get my bearings, I quickly put a plan together and here is what we did:
Moleskine:
Announcements:
16 PAX set off in the frosty gloom on Tuesday at 0515 from the Vine Restaurant for the weekly #SpeedFest known as #F3Swift.
The THANG:
Moleskin:
Announcements:
14 pax gathered next to the shovel flag planted by Utah to ready themselves for some sharpening at Anvil. While running at Fast Twitch the previous day, Van Pelt mentioned that today was his one-year F3versary. T-claps to year one brother. 07/22/2015 VQ at Anvil, BRR, Mission Trip to La Flor, just to mention a few highlights for VP. A good year. Quick disclaimer and welcome to the pax. Fault Line and Grease Monkey site FNGs.
Thang
4/10 mile mosey around the parking lots of Calvary to get warmed up. Circle up.
COP
SSH x 10 IC
Merkin x 10 IC-hold high plank
Plank Jack x 15 IC
Merkin x 10 IC-hold high plank
MC x 15 IC
Mosey to rock pile and grab the biggest exercise rock you can handle. Bring rock across thoroughfare and circle up.
Rock Set
Overhead Press x 10/Curl x 10/Squat x 10
North Face Loop Set
Rock Set. AYG to entrance to NF through the trees. 20 Plank Jack at entrance. AYG down hill and up NF. 10 Burpee. AYG back to your rock. Repeat x 2.
Rockees to wait for six. Return rock to pile. Mosey to parking lot at Entrance 1. Line up.
Alternate exercise between islands for the length of the lot: Bear Crawl/Burpee Broad Jump. Plank series ending in low plank to regroup. AYG length of parking lot at QIC’s call. Mosey to adjacent lot.
Core/Mary
Six inches hold/Flutter x 15 IC/45 degrees/10 count/6 inches/10 count/Heels to Heaven/Six inches/Dolly Hold/10 count. Flip over.
High Plank/RAH/RLH/10 count/Regular/LAH/LLH/10 count/Low plank (elbows)/RLH/10 count/LLH/10 count/RAH/RLH-10 count/LAH/LLH-10 count. High Plank. Merkin x 10 IC.
Mosey to bottom of hill at Entrance 4. Plank to regroup. AYG up the hill and back to launch lot.
COT
Moleskin
Welcome to site FNG’s, Fault Line and Grease Monkey. Glad to have you guys join us. Thankful for the men of Anvil and F3. Van Pelt celebrates one year. Much RESPECT my friend.
YHC and Utah saw Scabby running in on 51. Quick calculation raised the question of on-time arrival. He made it with 30 seconds to spare and crushed the workout. Strong.
Alf pushed hard and owned the NF loop set. Always kills it. Enjoyed chasing him today.
Kotters to Rehab. Good to see him back out with the pax.
No form policing from Champagne today. Form must have been acceptable.
The pax pushed hard and covered 2.86 miles with plenty of strength and core work. Great work today men. Anvil crew always gets after it. It has been a few months since YHC has Q’d Anvil. Pleasure to lead this group today. Happy Thanksgiving men. Enjoy time with family. Thanks to Van Pelt for the takeout prayer.
Announcements
Sign up for the A51 Christmas Party. 12/12/2015 at Sardis Swim and Raquet Club. Geraldo is Q.
Register for Joe Davis Memorial Resolution Run. 01/09/2016. Details and registration found HERE
Turkey Bowl at Matthews Sportsplex tommorrow, 11/26/2015. 0730 start. Spackler and Chanel on Q.
7 Men arrived for this morning’s beatdown to burn some fat and make room for the upcoming holiday feasting.
The Thang
Nomadic Warmup COP around the Loop
Mosey down to sidewalk and line it up. Bear crawl inch worm to the intersection. This was an exercise right off of the F3 website and proved to be a core and shoulder burner. Also, did a good job of adding a frosting to the fingertips. Cold concrete will suck the heat right out of ya. So the Bear Crawl Inch Worm became the Bear Crawl Ice Worm. Although this was only a small part of the morning’s fun it’s sure to be a memorable event.
To knock the ice off the fingertips the Pax turned up the temp with some core work and sprints.
Round 1
Grab some wall for a rest period 1 minute of peoples chair / Balls to the Wall
Round 2
Grab some wall for a rest period 1 minute of peoples chair / Balls to the Wall
Round 3
COT
Moleskin: Standard beatdown this a.m. lot’s of movement to get those lungs and core muscles burning. Everyone made a string showing. Extra call out to Hairband who, coming off of an injury and a week’s worth of the creepin crud, left nothing in the tank at the end of the fun. Welcome to Short Circuit, FNG to Thrive.