Author: Shakedown

  • Wait, what?

    11 samurais of the gloom posted at No Toll this morning for a Shakedown ground and pound.

    COP

    Arm Circles x 10 small 5 big forward/backward

    Windmills x 10

    Russian soldiers x 10

    SSH x 15

    Merkins (Pax had to guess) x 10

    LBC x 10

     

    Long wet mosey around the back field and back to the dry parking lot

    AMRAP

    7 minutes of 10 copperhead squat, 10 V-ups, 10 Hurpees

    3 minutes “rest”: Wilson’s wife, Fudd’s wife, lunge stretch 2xper leg

    7 minutes of 10 2-count lunge, 10 2-count mountain climber, 10 Merkin

     

    long mosey around other field and back to the parking lot

    4 corners: 10 merkins, 10 copperhead squat, 10 Burpee, 10 jump squat, over the pile of mulch x3

     

    Back to the flag for an American Hammer ring of fire, Rosalitas, and WW2s

    CSAUP – you are signed up so so figure out what team you are on

    Wheelbarrow took us out

     

    Lots of laughs and mumblchatter this morning directed at my inability to count cadence, remember what I’m doing, and all that – add in a text from home about a sick kid (only had my phone as a timer – good timing ) and you had a distracted Q this morning.  Contrary to several questions, this was not my first time… lol

    Good times with good men – thanks guys

     

     

  • Soggy Sunday

    7 bravely ignored the forecast this morning and made it out to Sunday Funday (70, and not raining so close enough to sunny) though not all at the same time. YHC signed up last night in what may be the beginning of a tradition Qing soggy Sundays.

    7:00 came and went but YHC must have misunderstood Gomer Pyle and he expected to see him this morning. Hearing and comprehension aren’t his strongest attributes. More surprising was the absence of Saab. Unprecedented. In any case by 7:02 five of us headed out for the route – across the bridge, up the access road, left turn around the west side of Belle Isle, back across the T-Pot and up up up Riverside Dr. for approx 8.3 miles.

    Bootleg cut straight across and then ran the access road back to Reedy Creek entrance and jumped on Riverside.

    TYA – the mile slaying warrior – was spotted and joined the main pack of the Pax for a bit before continuing his long run.

    Lola appeared out of nowhere headed the wrong way – he happily joined us for the rest of our run

    YHC is grateful for the good conversations with Upchuck, Offshore, Whistleblower and Lola on the run and the post run conversations with Bootleg (happy to see this road warrior becoming a Sunday Funday regular) and TYA (this maniac is beginning his taper towards a 100 mile run!!!) and was sorry to miss the continued 2nd F he assumes took place after his exit

    if there were announcements they are not remembered  YHC took us out

    Thanks y’all – Sunday mornings might just be my favorite

    I’m sure I missed something- please remind me in the comments.

  • And, peace be with you…

    9 Pax, including one FNGal Mary Caton Lingold, left the dry comfort of the fart sack to lay down some wet miles this morning. YHC signed up for Q last night in an attempt to influence the route in order to minimize damage to our glorious trails. Here is more or less what transpired.

    Arriving in the parking lot around 6:30 YHC parked next to TYA’s snack filled mom car, got his affairs in order and went over to join TYA for some conversation only to discover an empty car… guess he’s out already. The rest of the Pax arrived including the FNGal (friend of whistleblower) and the Q described the route;

    Across the bridge, down the access road, across Belle Isle, back across Potterfield, up the acces road and across the bridge. 7ish miles. Not the fun hilly trails we are all used to but sometimes we get on a plane headed to Paris only to land in Cleveland. When life gives you lemons – eat them whole, seriously, pulp skin seeds and all – and don’t break eye contact – maybe life will stop being such an a-hole if you show it you’re done F’ing around. Or make lemonade, you’re choice.

    Everyone set out together, except TYA who was already killing it, and YHC learned that he can keep up with Saab for a while but that he can’t keep up with Saab and talk as comfortably as normal. Saab broke off around Forest Hill Park and the rest of us kept on keeping on.

    Across the southern bridge to Belle Isle and headed across when out of nowhere Upchuck disappears into the woods with the ladies ?. Some mumblechatter about him calling out that he didn’t know the route but he clearly had us in his sites when he led the lasses astray… turns out they wanted some more hills and miles so they looped the island and took riverside back. 8ish hilly miles.

    Back to the parking lot and Fudd, probably sick and tired or hearing YHCs views on everything dipped out to take his kids to church. He was followed out by Helix and Sugar Sock (who ran further today then he had previously- ever – way to go Sugar!).

    Soon after Upchuck and his crew appeared, followed by TYA (13.523 miles) and then Saab (10ish) some of us enjoyed some snacks out of TYAs trunk (dubbed mom car by FNGal), TYA told her she wasn’t allowed to have two first names “pick one!” And was promptly told he obviously wasn’t from the south ? numberama, namerama, FNGal dubbed Half Pint for her love of all things Little House on the Prarie, and YHC took us out until he encountered a 404 file not found error at the end of his prayer – and settled on “and peace be with you all” what?

    Announcements – CSAUP, Upchuck and Honey-do starting training with Healing Place guys next Saturday and could use help  – talk to them

     

     

     

  • 14 for 14

    14 seasoned gloom warriors braved the frigid temperatures to witness YHCs VQ on the frozen tundras of 45MOM.

    After some appropriate theme music the Pax ran the long block into the biting 14 degree wind around the AO to the COP. Wilson pointed out that there was a more direct route but any run is too much run for that guy.

    COP – 20 SSH, Don Quixotes, Arm Circles big and small forward and back, Copperhead Squats, Merkins, and LBCs

    Mosey to the field for 14 minutes of Burpee 21 (groans all around). YHC had earlier polled some of the Pax as to their preference for burpees on tennis courts vs grass. Grass won though it was as hard as the courts (thanks Saab) and it turns out most of those polled didn’t show up – go figure ?. It went like this: Timer set for 1minute intervals, number of burpees assigned must be completed in that minute. If not achieved you skip the next minute to recover. 3, 6, 12, 15, 18, 21, 18, 15, 12, 8, 6, 3. Nobody did the 21 but of the 147 possible most of the Pax got 126 or so.

    Mosey to the tennis courts for a triple check. This one was introduced to me my first week in F3 back in May. Planks, Plerkins (decline Merkin with feet on the back of the planking Pax) running.

    Four corners – 20 WW2s, 10 Lt Dans, 20 2 count American Hammers, 10 Monkey Humpers.

    Back to the flag. I had planned some Mary or a Boo-ya Merkin ROF but we ran out of time.

    COT – YHC took us out.

    Announcments – First day 5k at 11:00 on the 1st. Talk to Rosie. Tuesday at Hoedown is gonna be 8 degrees. Too cold for 2.0s

    NMS – light mumble chatter and more teeth chattering. I was so pumped on adrenaline that I didn’t catch much. Burpees suck, but everyone knows that.

    2017 has been the best year of my life for many reasons. F3 is not the least of those reasons. Thank you guys. Seriously. It shouldn’t have taken so long for me to Q but expect more in the future.

    Shakedown