Author: Flintstone (Page 13 of 23)

7 Bootcampers and a runner put in work at the most underrated AO in F3 Gastonia.  Here’s what I remember:

The Thang:

• 10 x Elwoods (IC)
• 10 x Seal Jacks (IC)
• 10 x Don Qs (IC)
• 10 x Travoltas L (IC)
• 10 x Travoltas R (IC)
• 10 x Mike Tysons (IC)

Mosey to the current site of Floyd & Blackies for Sizzle Suicides. This is a staple of every Q I’ve ever had at the Goat.  In order to do it every time, we have to do it every time.  This was a time, so we did it.

• Run 1 light pole
• 10 x LBCs (OYO)
• Run back
• 10 x LBCs (OYO)
• Run 2 light poles
• 20 x LBCs (OYO)
• Run back
• 20 x LBCs (OYO)
• Run 3 light poles
• 30 x LBCs (OYO)
• Run back
• 30 x LBCs (OYO)
• Run 4 light poles
• 40 x LBCs (OYO)
• Run back

No LBCs the last round, just pick up the 6, grab a quick 10 count, then to the bridge, where in honor of IronPax, we Bear Crawled.

• Bear Crawl across the bridge

Once there, we spent some time teeing up some nonsense that looked better on paper and the overhead on Google Maps, but we did it anyways.

• Mosey to what would be a midpoint
  • 3 x Kraken Burpees (OYO)
• Mosey to the far bridge
  • 5 x Mike Tysons (OYO)
  • 10 x Mahktar Ndiayes (OYO)
  • 15 x American Hammers (OYO)
• Mosey back to the middle
  • 3 x Kraken Burpees (OYO)
• Mosey to the playground equipment
  • 2 x Pull-ups (OYO)
  • 12 x Hello Dollies (OYO)
  • 22 x Monkey Humpers (OYO)
• Mosey back to the middle

YHC hadn’t done pull-ups at a workout in over a year, and had no idea how many he could do, so the “if you can’t do it, don’t Q it” rule was in place and we only did 2 to be on the safe side.  Bouquet did a bunch, and most of us (YHC included) did more than 2 pull-ups at that station.

The goat was to repeat this 7 times.  We got through 4.  It sucked, but only on our forearms, because strategic fencing kept us from accessing the lush grassy areas on either side of the fence for our Mahktar Ndiayes.

Returned right in time for the clock to turn.

Announcements were made.

Prayers were requested.

It was another day in the Gloom for a group of strong and solid PAX to keep pushing the rock a little further up the road than it was the day before.

Glad to have the opportunity to lead

Yabba Dabba Doo

6 for a bootcamp and 2 for a run at the Ricky Bobby this morning.  Blocks were involved and I don’t mean Lincoln Logs.  Here’s what I remember…

The Thang:

• 10 x SSH (IC)
• 10 x Don Quixotes (IC)
• 10 x Elwoods (IC)
• 10 x Hillbilly Walkers (IC)
• 10 x Dying Cockroaches (IC)
• 10 x Mike Tysons (IC)

Runners left for some neighborhood hills.  Bootcampers stopped by the Footmobile for a cinder block to carry along.  The Site Q did the honors, and we all ran off and left him, down to the church house where the events would commence.

We started with some core work

• 10 x Pretzel Crunches L (IC)
• 10 x Pretzel Crunches R (IC)
• 10 x Double Crunches (IC)
• 10 x American Hammers (IC)
• 10 x Toe Touches (IC)

Onto the main event

• PAX with block
  • Murder Bunny the length of the walkway
  • 10 x Overhead Presses (OYO)
  • Murder Bunny back
  • 10 x Overhead Presses (OYO)
  • Find someone to take your place
• PAX without blocks
  • 5 x Box Jumps on the front steps of the church (OYO)
  • Mosey to one end of the circle driveway
  • 5 x Burpees (OYO)
  • Mosey back to the steps
  • 5 x Box Jumps on the front steps of the church (OYO)
  • Mosey to the other end of the circle driveway
  • 5 x Burpees (OYO)
  • Repeato until it’s your turn with the block or until everyone has had a turn

Repeat core work

• 10 x Pretzel Crunches L (IC)
• 10 x Pretzel Crunches R (IC)
• 10 x Double Crunches (IC)
• 10 x American Hammers (IC)
• 10 x Toe Touches (IC)

Round 2 with the blocks

• PAX with block
  • Hold block straight out in front of you and carry it the length of the walkway
  • 5 x Elf on a Shelf L (OYO)
    • Think a disco version of a squat thruster… squat and twist the block to your left, then rise and press the block overhead and to your right
  • Straight arm carry back
  • 5 x Elf on a Shelf R (OYO)
  • Find someone to take your place
• PAX without blocks
  • 10 x Dips on the front steps of the church (OYO)
  • Mosey to one end of the circle driveway
  • 10 x Squats (OYO)
  • Mosey back to the steps
  • 10 x Dips on the front steps of the church (OYO)
  • Mosey to the other end of the circle driveway
  • 10 x Squats (OYO)
  • Repeato until it’s your turn with the block or until everyone has had a turn

Round 2 with the blocks was tough.  Tricycle made it look easy.

One last round of core work while we’ve got the grass

• 10 x Pretzel Crunches L (IC)
• 10 x Pretzel Crunches R (IC)
• 10 x Double Crunches (IC)
• 10 x American Hammers (IC)
• 10 x Toe Touches (IC)

YHC and Orangeman split duties bringing the block back.  Once we got back, we had time for

• 5 x Burpees (OYO)

Just because

And that’s a wrap.

It’d been a while since I Q’d at the Ricky Bobby.  Glad I had this opportunity.  Enjoyed it.

Yabba Dabba Doo

4 HIMs ran a classic Pub run on the classic Pub route.  One modified and ran back and forth in the parking lot of the Teeter.  One did the IPC Week 0 workout.  All perspired.

At the end of the COT, we were joined by the fine folks at Diablo Sammich who stopped by to check out their new territory.

FYI – Diablo will start meeting at the Publix on Hoffman in conjunction with The Pub runners, starting Thursday, September 8th.  Please spread the word, and drop in to see the debut.

Yabba Dabba Doo

6 on a holiday for the usual at the Sandlot.  Burpees, DORA, Core work in cadence, Dips/StepUps… all the usual stuff.  Only made it across the street and only had 1 ten count.  How’d we fill the time?  Read on.  Here’s what I remember…

YHC wasn’t the first one in the parking lot, and struggled to get everything ready to go.  Laced up the sneakers, prepped the speaker, planted the flag, and figured it was about that time.  0530 came and nobody was in a hurry to get started, but we did anyways.  Disclaimer was something like “You probably should have just stayed in bed”.  Turns out, we all wanted to earn our coffee this morning.

The Thang:

0530 – 5 x Burpees (OYO)

Warm Up Wolfpack Grinder around Snoballs

• Mosey half lap
• 10 x Don Q’s (IC)
• 10 x Imperial Walkers (IC)
• Mosey half lap
• 10 x Don Q’s (IC)
• 10 x Imperial Walkers (IC)
• Mosey half lap
• 10 x Shoulder Taps (IC)
• 10 x Peter Parkers (IC)
• Mosey half lap

0535 – 5 x Burpees (OYO)

• 10 x Shoulder Taps (IC)
• 10 x Peter Parkers (IC)

We moseyed back around to the speaker and hammered out

• 10 x Dips (IC)
• 10 x StepUps – L (OYO)
• 10 x StepUps – R (OYO)

Then back to the flag for some core work

• 10 x Dying Cockroaches (Slow Cadence)
• 10 x Flutter Kicks (Slow Cadence)

0540 – 5 x Burpees (OYO)

• 10 x Oblique Crunches – L (IC)
• 10 x Oblique Crunches – R (IC)

Back to the back side of Snoballs to pick up the speaker and another round of bench work

• 15 x Dips (IC)
• 15 x StepUps – L (OYO)
• 15 x StepUps – R (OYO)

And at long last, we left home base for the long trek… across the street to the old bank

0545 – 5 x Burpees (OYO)

Round 2 of core

• 15 x Dying Cockroaches (Slow Cadence)
• 15 x Flutter Kicks (Slow Cadence)
• 15 x Oblique Crunches – L (IC)
• 15 x Oblique Crunches R (IC)

Next up would be a round of 3-man DORA, where 1 PAX does exercise and counts reps, 1 PAX runs, and 1 PAX does some kind of hold.  Rotate after the runner comes back each time.  Needless to say it took some time to describe it, so…

0550 – 5 x  Burpees (OYO)

• 1st Set
  • 100 x Merkins (OYO)
  • Wall Sit

0555 – 5 x Burpees (OYO)

• 2nd Set
  • 200 x Squats (OYO)
  • 6 Inches

0600 – 5 x Burpees (OYO)

• 3rd Set
  • 300 x Toe Touches (OYO)
  • Merkin Hold (either all the way down, halfway down, or just a plank)

0605 – 5 x Burpees (OYO)

10 Count

Mosey back across the street to the benches to begin the end

• 20 x Dips (IC)
• 20 x StepUps – L (OYO)
• 20 x StepUps – R (OYO)

0610 – 5 x Burpees (OYO)

• 20 x Dying Cockroaches (Slow Cadence)
• 20 x Flutter Kicks (Slow Cadence)
• 20 x Oblique Crunches – L (IC)
• 20 x Oblique Crunches R (IC)

0615 – 5 x Burpees (OYO)

And that was it.  Not much of a tour of all the AO has to offer, but it sure did get the job done.

4 for the Coffeeteria that followed at the Waffle House.

Announcements:

• 50 – Mile Relay Saturday
• F3 Dads Skating – 9/17
• JJ5K – 9/24
• Malak Series Signups

Prayer Requests:

• Huckleberry
• Turtleman
• EZ Rider’s Family
• BOS’s Family
• PAX Traveling

Sweat was leaked.  Had a blast y’all.

Yabba Dabba Doo

Lots of runners.  1 Rucker.

We talked about Vision.  There’s better chapters in QSource.

Yabba Dabba Doo

We had 9 PAX, 10 burpees, 4 wheelbarrow runs, 2 missing shirts, 1 busted shin, and one dermatologist reference.  EZ should have been there.  Here’s what I remember…

Arrive to a man down.  Oh, he’s just stretching.  Whoopee broke out his cobra at some point too.  He just can’t wait to show that thing off.  Lots of talk about something as the clock hit 0530.  YHC can’t remember.  Probably something stupid like “bore-ophyll”.  Time to go.

The Thang:

• 10 x SSH (IC)
• 10 x Don Quixotes (IC)

Second exercise in.  Whoopee found Lake Whoopeegonnagetcha and jumped in the puddle.  Repeatedly.  In cadence.  It was an impressive display of rhythm and coordination, unless you were JJ or Bubba Sparxxx, in which case it just felt like your leg got peed on.

• 10 x Imperial Walkers (IC)
• 10 x Shoulder Taps (IC)
• 10 x Mountain Climbers (IC)
• 10 x Nolan Ryans R (IC)
• 10 x Nolan Ryans L (IC)
• 10 x Mike Tysons (IC)
• 10 x Dying Cockroaches (IC)
• 10 x Pretzel Crunches L (IC)
• 10 x Pretzel Crunches R (IC)
• 25 x Toe Touches (IC)

Burgundy and Drug Dog took off down the street.  Let’s follow them.  We moseyed down Neal Hawkins towards Martha’s.  Burgundy and Drug Dog took a hard right to the neighborhood.  I guess we’re on our own.  To the maintenance building for

• 5 x Burpees (OYO)

We started with 9, we were already down to 8.  Nutria raced ahead, so we went chasing.  The long way down to the picnic tables by the turd shack for

• 5 x Burpees (OYO)

Enough of that.  YHC announced to those listening that the name of the game today was “Wheelbarrow”.  Whether you like it or not, we’re gonna partner up and put in work.  8 of us partnered up.  Whoopee partnered with the only person who could put up with him–nobody.  And we got after it.

• Wheelbarrow across the parking lot
• Switch
• Wheelbarrow back

Seemed like a long way.  We’ll cut it in half for the rest of them.  No time.

So in pairs, we did a set of 3 exercises for 50 total reps between the pairs.  Up first

• 50 x Dips
• 50 x Derkins
• 50 x Decline Peter Parkers (count left side)

So if it was split evenly, that’s 25 each.  YHC used to teach math.

Decline Peter Parkers led to a loud bang and a quick awareness that a shin met a bench.  We’ve all done it on these stupid Decline Peter Parkers.  Whose idea were those anyways?

Back to the parking lot, going only to the parking spots in the middle this time

• Wheelbarrow to the middle of the lot
• Switch
• Wheelbarrow back

Next up was the 100 round.  100 reps of each split between each partner in a pair.

• 100 x Squats
• 100 x American Hammers
• 100 x Superman Pullups

Shirts came off, like a jersey swap at the end of a soccer match.  Autographs were signed.  PAX tried to get the maintenance crew to take the Weinke as it lay like a piece of park trash.  It was stupid.  EZ would have said so, but YHC thought he heard Watts Up and JJ say it in his place.

Another round of

• Wheelbarrow to the middle of the lot
• Switch
• Wheelbarrow back

And after 100 comes 150.  Math teacher, remember?  We broke out the Common Core

• 150 x Monkey Humpers
• 150 x Flutter Kicks
• 150 x Penguins

Roscoe talked about his dermatologist.  The wheels started falling off the wagon.  The name of the game is “Wheelbarrow”.  Things got foggy, but wheelbarrows turned into Bear Crawls, but not for everyone.  On we pushed.

• Wheelbarrow to the middle of the lot
• Switch
• Wheelbarrow back

In hindsight, YHC probably should have known that was a lot of reps.  More was planned, but time was running short, and the Tysons had yet to be properly Miked.  We moseyed to the first light pole on the way up the drive out of the park.  Great spot for…

Route 55

• Starting with the first light pole and 1 x Mike Tyson, add a Mike Tyson at each light pole all the way out the gate.  10 at the top, for a total of 55 Mike Tysons.

Plenty of work up til that point, but that was a tough way to close it.  By the end, YHC was smoked.  We moseyed in, right on time to shut it down.  That’s enough for one day.

Announcements:

• Blood Drive Wednesday 8/10
• September Events
  • Skating
  • F3 Dads @ the Yank
  • JJ5K
  • 50 Mile Relay CSAUP

Prayer Requests:

• Huck
• Stinky Bird’s Brother & Family
• Students & Schools
• Roscoe’s Family
• Watts Up’s Family

Great group today.  And Martha’s just the best.  Everyone knows her well, yet she’s no prude and always puts out.  Thankful for the opportunity to do whatever that was with all of us.  Thanks for the push.

Yabba Dabba Doo

Work was done.  It could’ve been worse.

We ran some laps and put in work at the picnic shelter.  Other stuff too.

Work was done.

Show to Know

5 runners out this morning.  4 hit the usual loop, 3 at the usual time.

YHC ran with JJ & DDC.  DDC told us he had just run Roan Mountain the day before, so he wasn’t in a hurry to go fast.  As soon as we reached the Gut Check, that all changed.  He was a blur, and JJ & YHC were left in his wake.  At the top of the hill he just kept rolling.  We pushed to keep up, but there was no keeping up with DDC today.  Strong work.

3 for Q Source today, beginning the third quadrant with Lead Right.  At the beginning, Roscoe asked if this was the chapter that said Hitler was an effective leader, but not a virtuous one and Jimmy Carter was a virtuous leader, but not an effective one.  Other than defining what makes one effective or virtuous, that was pretty much the chapter.

Tune in next week for more fun.

Yabba Dabba Doo