Author: Mudslide

  • Come all to Mudslide’s

    i will start with welcome to False Fall. It is where we get cooler weather, the heat and humidity sit back then ready to make one final blast before fall or in this area November rolls around. A ready, pray that no one dies group of 14 came out for another episode of how will we feel after Mudslide gets a hold of us

    Warning up…. The usual SSHs, Don Quixote, Helicopters, Jazzercise(Nancy came out, I had to do them), Cherry Pickers, Merkins, LBCs, Alabama Prom Dates. I made a promise that we would be in areas that the joints would not take a beating. I did not promise that I would spare them getting beaten up. We moseyed over to the ball fields to begin

    First up…. LINDSEYS(2 exercises totaling 40 reps). They were plank jacks and jump squats nice starter to get warmed up the run was from the left field foul line to the lights and back

    Next up…. Triple check(SSHs and WW2) runner ran all the way to the 385 sign in right center field then back. Time to leave and go to another spot.

    In between the 2 fields… Dora time(classic today) 100 merkins, 200 squats, 300 LBCs runner down to the gate and back. The energy was being picked up tell a few had a little extra speed in the tank

    Next up. Pole to pole. One person bear crawls, the other doors 10 Imperial Walkers power side, 10 ball dippers per side catches up to their partner and takes of in bear crawl while they do the exercises. Get a little animal movement in

    Final thing: 4 corners the group chose 10 hand released merkins, 20 2-count ball dippers, 30 2-count flutters and 40 WW2. After that back to the flag, numbers, names and prayer led by YHC to close it out

    Big thing this week upcoming: the new Magnolia Green AO 8/28. Go out and support it. Check Slack for other upcoming events and details

    One final thing…. This year I have decided no obstacle course races(taking the year off). I was going to do Spartan next month but there’s a lot not only physically but mentally with travel, planning and other things that can get tiring. This time right now is allowing me to rest, relearn thing plus get my body and mind in better shape. 2 goals for next year: 1 this is one that had been on my list for a few years to do all 3 races one weekend that chance will probably be in May 2025 in NC. 2 allow you guys that extra time to set things come September 2025, we get abig F3 contingent out there whether on Saturday, Sunday or both days get your first Spartan medal. I can do things for this year running a race or 2, have some fun with them find something unique to try. If you see me now versus 6 months ago, way different yet I still want to get even better so now I have the time to see where I can go how much better, improvement etc. I will see you next time

  • Broga for 2

    While out on my run, coming out of the woods I bump into House Party. He wondered if there was any broga, said yes we ran for a bit(he bailed), I told him let me get one more lap in meet back at the lot. Finished up, rolled the mat steam coming off my head decided let’s get a little stretch in prior.

    Started out some grounded side bends cat and cow next, then to child’s pose with lazy up-dog, back to down dog from there into lizard pose, followed up with pushing the hip and knee out, turning into half splits. After that walk the feet to the hands, deep yoga squat. The final part I am sure for House Party was new. We did tree. I showed House Party to simply keep the foot on the ground to get used to it then look at a spot extend the arms you get the full tree. We finished up, time to get ready for Rock and Roll

  • Run around Rockwood

    When I arrived, the gates were unlocked which means no issues getting to where we should be. A few people out getting their morning walks in, I had an idea for something yet I was solo, it needs a few others to be worthwhile of a workout. I decided let’s run, see how things are and get ready for later.

    I took off, felt good worked on just simply getting into a good pace and not trying to go so fast that I “blow up” which is a term for the adrenaline to shoot high, then crash and you have nothing left for later. After a few laps around the park, took off for the trail. The hills are becoming a little easier simple corrections make them not a struggle. I finished at 3.49 miles, set as new record for a 5k run(under 30 minutes) an interesting thing happened leads to the next part

  • Exploring Satan’s Hill

    A nice crisp morning unlike what the area is used to in August. 10 brave souls came out when Mudslide had the Q, lately you do not know what’s coming. The idea of exploring around Satan’s Hill I had in my mind for a while, today was the day.

    A little run down to the stop sign and back, time for a warm up. A different route than usual wanted to get more muscles warmed up: Helicopters, SSHs, Michael Phelps, Don Quixote, Imperial Walkers, Copperhead squats, Merkins, LBCs, a little stretching than off to explore. Run up n the hill, over by Wilson’s the first triple check. Jump squats, Mike Tyson’s, run down back thenb turn for some Bernie back up. I did not know that some had not heard of Mike Tyson’s before(he used it to get ready for fights). It’s really 2 parts: Merkin into a beast. After that a little mosey to Wilson’s for 25 Gorilla Humpers.

    Next the beginning of various light pole workouts…. Various merkins, ab and leg exercises the last one before an intersection 10 Diamond Merkins, 20 plank jacks, 30’ball dippers, 40 2-count flutters.

    Dora was up next….a nice little Satan’s Jr was there we did 100 Werkins(wide merkins), 200 plank marches(think it’s easy, think again), 300 jump ropes then down the road one quick triple check: cross SSHs(feet crossing in front of one another), split squats, run and back.

    With about 100 seconds left, time to head back first time running on the hill going towards Sultree it was good…a little damp yet expected. I went over, I am the king of that but it’s expected with me. Names, announcements, prayer led by YHC to close it out.

    See Slack a lot of events including the new AO starting 8/28. 3 spots tomorrow: Dogpile, Goyne Park, Rock and Roll no excuse to not get a workout in(I will be at Rock and Roll leading plus doing something at morning wood time). Have a good one!!!

  • The gates…open on time

    Yes this morning unlike last week when I arrived, the gates were open and the people were starting to get their Saturday walks in. YHC arrived, a few minutes later Chaplain arrived so just the 2 of us.

    We took off, 3 laps around the park the first mile at a good pace, then we cranked it up hitting an 8:35/mile as we finished the final lap, over to the woods for a bodyweight 300 routine. 10 pull ups, 20 steps up(if you can do them on the bench in the woods, the parking lot ones no problem), 30 scrunchie frogs, 40 incline merkins on the bench or post, 50 SSHs. When finished and a little rest, reverse start at 50 down to 10.

    After that, run the trail with the hills there was no way that we would be doing that insane pace yet we were moving pretty good then Chaplain got hit with that dreaded muscle cramp in the calf(which while running will stop you right there). After he stretched out and got it to loosen a little, we ventured on deciding to not go up and down hills but the one hill that rises a little gradually. Arriving back total of 3.65 miles, Chaplain getting his calf worked out and resting before he unleashed Merkinpalooza. Till next time!!!😈

  • Follow the trail of sweat

    The park today decided to not open the gates till after 7, which for us plus other who were getting there early for dog park and other activities was annoying. 8 of us braved the humidity(decided to make its return big time) come out for a Mudslide Q. It’s been a little time since I led but in my mind, had it planned what’s to come…

    Over to the secondary basketball court for the WARMARAMMA (SSHs, Dead Man Hands, Ukrainian Soldiers, Michael Phelps, Merkins, LBCs, a little more stretching). It was time to take off on the adventure…

    First part, mini Dora (20 pull ups, 50 2-count flutters sitting on a bench, 75 calf raises) with the runner to the gate and back. A nice little warm up that was quick onto the next part.

    A Mudslide Q usually has a regular Dora so guess what was next. Today did a little tweaking to it the usual 100 Merkins, 200 squats, 300 cross over mountain climbers(right leg to left, left to right). The lap around: side shuffles to the post, switch directions, on the way back Bernie to the start. Oyster enjoyed the shuffles, worked on his pickleball game.

    Venture over to short part of the park for a 4 corners(straight up). 10 V-ups, 20 jump squats, 30 SSHs, 40 arm circles(a little voice was wanting those) After that, mosey to where we started for some 11s(ball dippers and monkey humpers). Once completed, a ring of fire then ended it with a little broga to close things out.

    Numbers, names announcements and prayer led by YHC to close the day out.

    Two things: I promised no burpees and came thru, also with Pepe he is just starting out so I wanted to not kill him plus make sure that he did not merlot(he didn’t). Overall not a bad day I wished the gates were open, that made things irritating cause we promised them we would not park near the farmer’s market today we had no other choice. Hopefully they get the situation taken care of a lot of people out today walking doing their thing plus with the sun rising after 6am, open the gates. A lot of events upcoming check Slack for details, from what I see on the schedule, a lot of shoes for those who want to Q next week both Rock and Roll and Goyne park look open. I am on one thing right now, the head of F3 was recently on the head of Spartan’s podcast and mentioned a free race. I am trying to get that or any help to get those who want to do the Super or Sprint in September the only thing if we get the free coffee is have to pay for the parking and other small fees(about $30 total). Anyone have an interest, let me know if they reach out asking how many want to give it a shot. I can let them know. See you next time!!

  • 2.14 miles…BLIMPS…2.14 miles

    Big Rig was completing things, I showed up and the gates were locked(irritated) which they are unlocked why they are locked at this time beyond me. The 2 of us ventured my idea was 3 laps around the park, stop.. a round of BLIMPS… then another 3 laps.

    We took off, going at a pretty good clip I was hanging with Big Rig cause between the 2 who’s the runner(he is). We had to go down and round the gates after 3 laps, time to do BLIMPS(burpees, lunges, imperial walkers, merkins, plank jacks, squats). We were soaked after the blimps so shirt off, finish 3 more laps. The final 3 laps we were cooking. I could feel it the last bit yes when the heart rate is averaging 159 bpm, I was on fire. The last mile at 8:50 pace could I do that over a longer distance (maybe in due time). At the end, done soaked time to rest before Rock and Roll

  • Under the pavilion

    After we finished the pre-workout of pull ups and dips, time for broga with yours truly. A nice little 15 minutes of various movements(up, down dog, Warrior 2, reverse warrior, triangle, side angle, ending with pigeon(big rig’s case figure 4). The pavilion was also where my shirt stayed due to it being soaked with the morning rains.

    Yes I am trying to get lighter….I have the strength that is not the issue, for myself the muscle endurance is what I need to work on. I have been doing more yoga at home plus push ups, squats, jump rope other things to help the body and my mind get to a state that I am happy with. I will be running the 10k of the homegrown running coming up I know I can do it, it’s a test where I am at. I think I will be at the pool tomorrow so if I see you there, talk to you later

  • The main event

    Part 3 and the final part….12 brave souls including 1 FNG(welcome Big Sky to the group) braved a Mudslide AO on a humid morning. There steers a lot of people out at the park this morning, everyone getting in their walks or whatever they need to before the heat cranked up. The goal today, trained hard yet be in areas that we are out of the direct sun. I have to say, I pulled it off pretty well.

    A little mosey to the basketball court for a WARMARAMMA (SSHs, Helicopters, Imperial Walkers, Ukrainian Soldiers, Merkins, LBCs, and a little stretch). After that time to take off for the first spot over by the concession stand near the ball fields for a triple check

    First triple check….. Run down the steps, back up the hill with wall sits and tricep dips to start out. A good warm up to start out. Once completed, over to the grassy area by the dog park. A 2 part workout: the first part was bear crawls to the little house, 10 SSHs, then gorilla to the sign, switch up the direction. When everyone completed, back down again for a 2 part sprint(going 25 then 50% up to the end). Once finished, time to mosey

    Three idea was to use the tennis courts yet they were in use, held up nearby, did a little Bernie to the stop sign, then turn around decided the best part was too head down by the far side where shade and the sun was not fully above the tree line yet. Decided to go to a classic….DORA. 100 Merkins, 200 squats, 300 flutters the shirts of Hermie, Leches and yours truly came off. Once completed, to the woods for a mini Dora (25 pull ups, 50 2-count mountain climbers, 75 calf raises). Once finished there, had a little time left so to the hill near the flag for a 10 and 2(10 lunges, 2 burpees to the top). Our last thing was to let Rubble get a head start, then we chased him up the hill. That was it, it was time to conclude everything

    Numbers, names and prayer led by YHC to close it out. See Slack a lot going on over the next couple of months see something you want to try out, go for it. Done for today, see you next time

  • Solo stretching

    Part 2 of 3….I have multiple people I subscribe to via YouTube for stretches or routines to help loosen, feel better get the body in a much better position. This morning, a 13 minutes routine cat/cow, threading the needle, up and down dogs, lizard and side splits to highlight what I did to get ready. Put the yoga mat away, get ready for the final and main part