Eight good men showed up to burn off the Christmas feast. Q had plans to oblige that included multiple ponds and a trip up Ben Nevis however, there may have been a little too much celibration on Christmas day and plans had to be changed to avoid some of the pax spilling merlott.
It all went down something like this:
Mosey to Loch Ness for the Warm-up
Mosey over to the Pond near the Bull Ring for Sevens
Some of the PAX at this stage looked to be in more pain than usual. Tolkien was the one exception leading the PAX. Also forgot to mention Tolkien did a pre-run as well (boy is dedicated).
Mosey to Ben Nevis, no wait lets play Stop Sign!
Started to mosey over to Ben Nevis (got about 100 yards) but its was a sad looking Pax so stopped to do 25 Russian twists in cadence while we waited, followed by 25 merkins in cadence. Situation did not look any better so cancelled the trip up Ben Nevis and decided to play “Stop Sign” and head back to the AO. Not sure in the end that was any better.
Rules of “Stop Signs”
The rules of Stop Sign (will think of a better name later) were:
I believe we encountered:
It was a good push to finish us out and got back to the car park right on time and about 3.5 miles under our belts. Personally my arms were on fire and Tolkien mentioned on twitter he had trouble turning his steering wheel on the way home. All in all great effort.
Wanted to mention Jewel who came out to join us from Raleigh and also thanks to Dolphin for being the time keeper.
Appreciated the lead.
Outback
15 Souls decided to get out of the fart sack the day after Christmas and start burning off the excessive eating yesterday with some early morning masonry work! I think I would be a little scared to have Kevorkian lay any real bricks with me though,,, seems the Ebola virus that he had for the last 6 weeks had hampered his counting skills:)
Warm up
50 SSH
40 MC
30 LBC
20 Forward Lunges
10 Merkins
20 Air Circles
The Thang:
Mosey over to the first station to do a quick peoples chair then happened to see some benches to get to work
10 Burpee’s
10 Heels to heavens
10 Box Jumps
Rinse and repeat 2 more times mixing in some Planking in the middle
Mosey over to the hill for an indian hop to the railing to mosey over to the bridge with a quick lunge walk across, of course we did some plank jacks while we all got caught up
Mosey over to the short wall to do some dips in cadence just for fun so that we could work our way to the brick and cinder block pile.
The work begins with a couple of small bricks
10- Arm Raises in plank (each side)
10- Arm Unders- in Plank (each side)
15- Single Single double arm raises (standing position)
Grab a cinder block
10 Calf raises (toes out)
10 Calf Raises (toes forward)
10 Calf Raises (toes in)
Shoulder Shrugs (x2 in cadence 10 count)
Drop your friend and mosey back to short wall to do a quick round of
American Hammers (30) and Supermans (15) in cadence
Moses back to the bridge for a quick frog jump OH WAIT slippery bridge (Q almost bites it) to a quick audible for a lunge walk across
Partner up of for a 40 Burpee/ Supine combination 2 sets of 10 Burpees each.
Mosey on back with a quick people’s chair with some air presses and a quick jailbreak back to call it a game
Moleskin:
In a busy season I am amazed/impressed/proud to be part of a group of men that are striving to get their priorities straight, men that want to serve their families, men who understand there is a bigger picture to our everyday lives. I appreciate everyone that comes and takes the time to push themselves and grow into a stronger, better, more humble version of themselves. As one of the local site Q’s, I can only begin to tell you how I appreciate the leadership and guidance that Snowflake, Ice, and Dasher provide, allowing guys like us to push ourselves to challenge each other, to sharpen each other to go out into this crazy world and somehow, in small little ways, leave this world some how better than we found it. SO MY NEXT CHALLENGE TO THE PAX. 1. For some of you coming for a while and are feeling frisky, to step up and lead a work out, or part of a work out (any one of us will help in anyway) 2. For those that are new and and still getting your legs underneath you and catching your wind KEEP COMING, your dedication will pay off. Shout out to Popeye and Slow pitch, there is a fire in them that pumps me up! A No Giving Up attitude!
Snowflake thanks for taking us out
Announcements
Answered Prayers- The miraculous news of Heather Meyers testing negative for any signs of Cancer this past week!!!!!!!!!
Joe Davis Run -January 9th.
Commitment Convergence- Our site – January 16
Spartan Race Dates April 9th ( Concord- Sprint race 3-5 miles) Aug 6 (Asheville- Super 8-10 miles) We will have a team name shortly and we will post
on Behalf of Transporter
7 Goats emerged under the light of a rare Christmas Night Full Moon for an even rarer Boxing Day/Saturday edition of Mountain Goat. Having disclaimed, we set off for the track to accomplish the following:
We covered between 5.5-6.0 miles.
Moleskine
Excellent job out there for a non-standard Mtn Goat day, and the day after a lot of festivities! Neither Strange Brew nor YHC knew how many to expect given the day change and Christmas travel.
What a great PAX… For those that missed, you missed one of the tougher workouts in my opinion if for nothing less than the 5 minute segment at I-pace… That is a longer time than you think!
Great to have Pele and Stump Hugger both back out from some nagging injuries.
Freedom was giving all as usual, and brought his brother Scrubs (Jeff) out, who was was the only one possibly not challenged by the workout. Scrubs is definitely a strong runner!
Great to have Geraldo join us without a ruck… And of course Strange Brew always provides stability along with 100% effort!
I’ll be honest that I wasn’t looking forward to the workout based on said 5-minute segment, which is why I NEEDED to do it! We’re 2 weeks out from Joe Davis Run, and you guys are ready!
Brew took us out with a great prayer!
Announcements
10 men decided to shake out the cob webs and work off the good spirits of Christmas this morning at Day Zero. With the Q suffering from a food hangover and missing a couple of pre-workout staples, it got a little ugly out there this morning. It went something like this:
Warm up lap around the track and circle up on the basketball court
COP:
Run up Carswell and Right onto 51 to Calvary with a stop at Elm Ln for some additional SSHs. Wave to the 5 FIA ladies running around the parking lot at The Rock talking about their nails. Head into the Hot Box.
Run over to Entrance 4 where the ladies of FIA seem to be doing some stretching. They may need to hit up the waxing center, because the tall skinny one named Hopper was looking a little hairy. This is where admittedly YHC tried something new and had a Q-Fail. Mosey to bottom of hill and Bear Sprint (like a crawl, but move hands together and then feet together) up the hill. That didn’t work.
Time to get moving and run down Rea to Bevington. Run back to Elm and gather together. Run to each street (left & right side) and turn back for the six, then on to next street. Kind of like an awkward long suicide. Once at Carswell, AYG back to school.
Line up along wall. With feet on wall:
Mosey to rock pile and pick up a lift rock/stone
Back up to parking lot for 90 seconds of Mary
That is all.
Moleskin:
As I said, YHC was not really feeling it this morning and wasn’t sure I was going to hold up. Since losing my Clif Bar on the drive over somewhere under the seat, and then forgetting to pop some gum as I always do, I was not on my game this morning (hence not getting back up to 10 burpees in the COP). But with 5 fasties here today, I had no choice but to lead from behind all morning. Solid work by everyone and thanks for giving the bear sprints a try. Well, Swiper refusniked right out of the gate. Maybe he’s smarter than he looks.
Rachel made a return to where he was named and again proved to be worthy of the name. Dude was crushing it. High Tide made his debut at Day Zero. When I pulled into the parking lot he was standing next to his Kettle Bell. For a second I thought I was at the wrong workout. Thanks for joining us, keep coming back. Frasier is a man that could only hold back for so long. He just couldn’t stand seeing Rachel and Swiper up front, so he had to make a move running down Rea to get to the front. Fletch got in on the action as well. Then McGee beast moded it up with them too. It felt like a regular Tuesday at Fast Twitch watching all these people run way ahead of me. Dear Abby found out quickly that if you just hang back on the Bevington suicides, you never had to run back and just kept a nice mosey. That’s why he’s a reporter, folks. Very intuitive.
All in all, I am smoked and my shoulders don’t like me very much. All of the upsidedown, blood rushing to the head, CDD’s and other wall activities were terrible. Definitely going to do more of that in the future.
It’s been a great 2015 at Day Zero and I look forward to an ever better and more painful 2016. See you all next year! That is just next Saturday, so don’t think we’re shutting down anytime soon!
Announcements:
We challenged #F3Commitment to see who can get more guys last week. They claimed 37 while we had 26. Honestly, it’s probably better this way as I’m not sure they’ve done 100 burpees combined through the first year.
Pre-Run
Thanks to EE and his 2.0s on bike: Stacks and Shoeless Joe Jackson for the pre-run this morning.
The Thang
The pre-run worked up some Christmas leftovers so off to Bojangles I went (pretty sure the bathroom is the most sanitary part of that place with it’s 83.5 rating) and I came one-wheeling back into the parking lot with 15 seconds to spare but where is EE? Here he comes from unknown outer areas so here we go.
COP
SSH IC x 30
IW IC x 20
Burpee Penalty 100 burpees together so we ensure each man does 100. I call down and the count is on the jump. These sucked.
15-20 bus cheese weave
Mosey to the side of the school for station work:
Round 1:
Dips x 25
Jump Ups x 25
Donkey Kicks on the wall x 25
Lunge walk through the brick columns
5 Burpees OYO
Round 2:
Dips x 30
Jump Ups x 30
Donkey Kicks x 30
Backwards run
Plank work and then hand over to F3 Asheville’s Good Luck
Mosey to the buses.
B.O.M.B.S
Partner combined
Burpees x 50
Overhead Claps x 100
Merkins x 150
Big Boy Situps (also known as WWII situps) x 200
Squats x 250
Partner 1 does exercise while partner 2 runs up the hill to the stop sign and back down. Flapjack until all exercises are complete.
Mosey back to the parking lot and Good Luck turns it back over to me.
Dolly IC x 50
Rosalita IC En Espanol x 15
DONE…..oh screw it, 5 Burpees OYO.
COT
Thanks to Smokey for taking us out
Moleskine
This sucked. I’ll be honest that the 100 burpees straight smoked me.
The look of dread when Good Luck said 50 burpees was pretty awesome. Some relief when he said partner combined though we were already up to 105 each so only some slight relief.
Smokey asked who to blame for the 100. Shepherd said me. I claim it’s for your betterment only…and maybe a big mouth. The Texans say ‘Big hat, no cattle’. Well, I got plenty of cattle for this one and maybe some angry pax. You’ll thank me later….in theory.
LaRonda was a beast. A 23 year old former college LB so he was just beasting from the very beginning. Earned his female F3 name. It’s a combine of LaFawnduh and Ronda and maybe Lucy. Heck if I know. Ronda/Lucy are apparently defensive calls and LaFawnduh is from the greatest movie ever…GOSH! We got there and it just fit. LaRonda is from Little Rock and was EH’d by Smokey. Maybe a future leap to Little Rock? The Count would be all over that.
Thanks to Good Luck for Qing. Always great to get some guest Qs in from other F3 areas just to see different things they are doing. Having him follow-up 100 burpees was a bad idea but everyone got better. In case you didn’t know, between Good Luck and LaRonda, that made 2 former college LBs at Outland today. Unfortunately, I feel like I’m the one that got sacked.
Great respect to both Lamont and Shepherd who show that the theory of slowing down in your 50s is a moronic theory that holds no weight at all.
Happy ignored the Dr’s orders. I can’t say that’s advisable but yeah, we aren’t professionals so I can say great job!
All of you have my respect because many over-slept because they over-ate yesterday. It wasn’t easy but you are better for it.
Glass Joe
Mountain Goat will move to Saturday 12/26, which is known in several other countries as Boxing Day. We will meet at the same time 0515 at South Charlotte Middle School, and complete at 0615.
We are 2 weeks out from the Joe Davis Run… and you guys are doing AWESOME! This workout is for ALL levels who want to increase their endurance and running form!
Tomorrow, we will do 5,4,4,3,3, which is:
1. Warm-up/stretching
2. Run 5 mins at Interval (I Pace), then 4 mins recovery
3. Run 4 mins at Interval pace, then 4 mins recovery
4. Run 4 mins at Interval pace, then 4 mins recovery
5. Run 3 mins at Interval pace, then 3 mins recovery
6. Run 3 mins at Interval pace, then 2 mins recovery
8. Cool down and stretching.
See you in the morning! Slim Fast
9 men chose to try a little thing called the Yasso 800 workout at this week’s Devil’s Turn. It is a new format for DT which typically sticks to tempo type workouts, but since the Joe Davis 5k/10k and the Charleston Marathon is coming soon, drastic times call for drastic measures.
The workout is fairly simple. Run ~1 mile warmup. Then proceeded into 800m intervals at a pace equivalent to our marathon goal time. For instance, if your goal in a marathon is 3:30 then run the 800s in 3 min 30 sec or at a pace of 7:00 min/mile. The rest period is the same amount of time. The goal is to complete 10 intervals holding this pace constant which then proves you have appropriate fitness to meet your marathon goal. That is the theory. We didn’t quite manage 10 intervals due to time, but we can try again another time.
Observation 1: Running 800m on a track is easy to monitor (2 laps). Trying to get a group of 9 guys to simultaneously start the next interval is impossible (everyone is starting the rest at different times and resting for different periods of time). Luckily Ice9 quickly added that SIB usually runs 1/2 lap recovery when they do Yassos. After trying this, YHC realized that SIB must be a bunch of bad arses because that is too short for official Yassos. For future reference, 800m on and 400m off is about right for textbook Yassos.
Observation 2: 70 degrees in late December is ridiculous and had approximately 65% of the PAX shirtless. In late December!
Observation 3: Horse Head noted that a shirtless Ice9 resembles a fast moving Conan O’brien in the moonlight. #strangeobservation Regardless, Ice9 was site FNG, WarDaddy, and Cotters on Thursday. Despite just coming back from hernia surgery, he was in good form and pushing it hard out there. Impressive.
Horse Head was actually just joining us again after a long hiatus which was related to building copious muscle at Meathead over the last weeks. We are glad to see him again though. Don’t be a stranger!
Ironsides was back out and putting in the miles again. That man is dependable and becoming a stalwart of DT. Excellent stuff there. Stone Cold is also becoming quite regular and it is good to see him putting in the miles. Great company out there.
JR Tolkien was again pushing it this week putting in solid work. From the glimpses of the metrics he has in store for next year, we will all need to push as hard to keep up. That guy is going places. Speaking of, Fire Hazard is putting in some serious miles and was just as safe as Tuesday with the orange socks fully cleaned from Tuesday and gleeming in the early morning gloom. #safetyfirst He deserves a rest though after posting an 8th day in a row. #ouch
Frasier and Mark (F3 name unknown) stayed out at the track and got in all 10 intervals. Both are clearly beastly. Mark is planning to run the Charleston marathon in January and based on the limited sightings around the track. He is in proper form for it. Best of luck!
It was a fun morning to be running with much to be thankful for this Christmas Eve.
8 pax showed up on this balmy Christmas Eve for another installment of Hydra. Solid group of veterans so short disclaimer given and off we went.
WARM-UP
Run to opposite pkg lot for warm up
SSH x 25
IW x 20
Merkins x 10 IC
Squats x 15 IC
THANG
Cross the street, partner up and grab a rock
P1 runs to the donation box while P2 does called exercise, flapjack for 2 rounds each of:
Rock curls
Rock presses
Return rocks and mosey down Windy Rush to bottom of hill at Foxworth, stopping at each street light for 10 Merkins.
7’s with jump squats at the top and Merkins at the bottom.
Various Mary exercises while everyone finished.
Run back up to Rea, stopping again at each street light, this time for 10 CDD’s.
Plank while we gather at corner of Windy Rush and Rea, then mosey back to parking lot for a few minutes of Mary:
Protractor, each pax calls a degree.
Sid the kid, 10 clockwise, 10 counter-clockwise
DONE
MOLESKIN:
Great work today fellas. Special #kotters to Bugeater, great to see you brother! Hope to see you back soon. T-Claps to Hops, Hammer, and Bugeater for running in. Runstopper foiled YHC’s plan to keep everyone together by stopping at street lights, nothing can slow that man down! Thanks for allowing me to lead, always an honor. Hope everyone has a Merry Christmas!
ANNOUNCEMENTS
Jan 1st/2nd – volunteer opportunity at a wrestling tournament supporting Holy Angels. See Runstopper for details.
Joe Davis Run – sign up.
Hydra Q schedule in the works for 2016. Let Pudding Pop or YHC know if interested.
Sound off below with anything I missed.
5 pax earned the right to over-indulge on the fruits of the season after counting down the 12 Days of Meathead and burning a Santa’s bag full of calories (~900 for 45 minutes, according to my handy dandy app, therefore, it must be so; and that doesn’t include our overtime work…).
The Thang:
COP: just a mini-warmup of Bulldog Twists (British version of IW’s?) followed by a few Prying Squats.
12 Days of Meathead – A Christmas Countdown:
Time. Overtime.
Done.
COT
Announcements:
Naked Moleskine:
After a lively Twitter conversation earlier in the week about the superiority of KB Swings to Monkey Humpers, a different, more informative backblast was planned to enlighten the unenlightened, but that’ll have to wait for another day (and they, poor runners, will have to remain in the darkness with their monkey humpers, while tomatoes look on aghast).
But, this backblast practically wrote itself, what with dodgy alternative rock Christmas tunes such as “Backdoor Santa” (whatever that is), then a quick station change which brought us to “Smokin’ In the Boys Room”, all followed by a Bulldog declaration of his love for a good teabag.
The workout was based on YHC’s reflection that it’s challenging to get through the 12 Days of Christmas, as typically done, in a 45 minute workout, leaving out a lot of “good stuff” in the Days 10-12. So, with ingenuity that would rival history’s greatest creative geniuses, or at least a mediocre engineer (or banker), YHC flipped the script to begin with Day 12 and countdown from there. The sharp pax of Meathead quickly caught on, and we were on our way…not without a couple of audibles to start us off right.
There was some pre-game discussion of moving to the covered sidewalk for shelter, but that was quickly dismissed because we’re Meatheads! (and, it didn’t look like the hard stuff would be coming down for some time…) However, TGU’s were first on the playlist, and YHC (nor anyone else) wasn’t feeling like lying on wet, rough pavement nor wet, muddy ground so those were audibled to 1-hand swings, which were gleefully embraced by the pax with nary a grumble or derogatory term. Next up were deck squats, again on the wet ground/pavement, so those were likewise audibled to squats. All the rest were performed as written, with the exception of skipping one set of waiter carries & pullups and later audibling teabag squats for regular squats and shortening the farmer carry distance, all for time. Speaking of time, upon pax request, 10-15 minutes of overtime was recorded to fully complete the list. #extracredit
Thanks for coming out on this Christmas Eve. The workout was exceeded only by the fellowship of the pax, and that’s what gets me up and out there in the early morning gloom.
Aye.
“Behold, the virgin shall be with child and shall bear a Son, and they shall call His name Immanuel,” which translated means, “God with us.” Matthew 1:23 NASB
YHC arrived to see a couple of cars already parked. 3 for extra credit – Slimfast and Sensei for the pre-run 5K and Geraldo with a 2 mile Pre-Ruck. VSF planted, the 7 pax were disclaimed & off we went. Circle around the parking lot to pick up 777 to make it an even 8.
Mosey to back parking lot for SSH, IW, MC, and LSS x 15 IC.
Line up at first telephone pole for 12 Days of Christmas. It wasn’t so merry.
1st Day – Run to the next light pole and back
2nd Day – 2 Plank Jacks
3rd Day – 3 Wide Arm Merkins
4th Day – 4 LBCs
5th Day – 5 Burpees
6th Day – 6 Squats
7th Day – 7 Russian Twists
8th Day – 8 CDD
9th Day – 9 Lateral Lunges
10th Day – 10 Mountain Climbers
11th Day – 11 HR Merkins
12th Day – 12 Monkey Humpers
Mosey to wall for People’s Chair
Round of Frankenstein
2 rounds with 50 Air Presses
Mosey back to launch with a stop along the way for 15 Merkins for good measure.
Mary – Not so much in this order
Dolly, Flutter, Sid the Kid, LBCs (L, R, C), Protractor, Freddy Mercury
Finshed, Merry Christmas!
Great group out there pushing it today. Geraldo and Zombie – great job rucking it through the 12 days. Strong. Sensei and Slimfast inspiration on the pre run. Insomniac, 777 and Freedom were out front all morning. Not much mumblechatter out there this morning, so sound off with any comments. YHC took us out in prayer. Slim Fast & Geraldo, Thank you for the opportunity to lead.
Announcements
Mountain Goat will be on Saturday this week – 5:15 at SCMS.
1/1/16 – 5th Anniversary Convergence at AG Middle School at 7 am. Brought to you by the pax that started it all.
Look at the schedule for Saturday and next week to make sure workouts are up and going or converging.
1/9/16 – Joe Davis Run – Sign Up! https://joedavisrun.racesonline.com/
Merry Christmas! Enjoy your friends and family.