Qrusade/Campos--4-9-11.Doc Calls 'Em Out

Posted by Johnny Most

Gathered:

LT Dan

Mizer

Ryno

Upgrade

Big Cat

Nature Man

CPJ

Shack

Most

Silence

Big Al

Q-ball

DST

Big Willie

Doc

Diddy

Nino

Pitboss, (official recorder today)

THANG:

_ Free

_ An Hour – No More, No Less

_ Open to All Men

_ Outdoors, at a Publicly Accessible Location

_ Leadership From Within

We also did (ALL WORK ON THE CAMPOS):

·         Ladder sprints – one 20 yard sprint in one minute to start….up the ladder to 10 – 20 yard sprints in one minute

·         Up/Down ladder Push-ups/Lunges…..50 lunges/10 push-ups, 40 lunges/20 push-ups, 30 lunges/30 push-ups, 20 lunges/40 push-ups, 10 lunges/50 push-ups (PAIN)

·         Tabata Time X 5 (20 seconds exercise/10 seconds rest X 8 evolutions)

o   Froggies

o   Jumping Lunges

o   Plank – regular, forearm, wide, diamond

o   Burpees - minus the  push-ups (not sure what this is called)

o   Abdominals – flutter, dolly, up/down, bicycles

·         Stretch Mosey

·         DONE

Exactly ONE-HOUR……….NICE WORK FROM ALL

DOC Miller calling us out on jumping lunge cheating…..we are only cheating ourselves men!

Most - Out

MudX--4-8-11.Half-Mast

Johnny Most Posts:  

OK....here goes the first pass at a BB on this morning's session.

WHO:  me, Ryno, Diddy, Mizer, Silence, Shack,....uh, six pack, uh, pete from the paper, uh....well let's put it this way if Qrusade AG was the Octomom, she would have have been proud to see her FNG-AG spawn on the run this am.....sorry guys, that's the best I could do.....I'll learn your names on the short school bus down to Columbia next Saturday (in the interest of complete transparency, I will promptly forget your names by the time we get back to Charlotte....just aging!)

It was dark, but the temp was a sweet 55 degrees, you gotta love Spring training.
Our last official training session kicked of slightly behind schedule (6:04am) due the late arrival of Silence and Shack....its hard to stop spooning, but your holding us up guys....

NO SHOVEL FLAG was planted.....QIC Mayo and I longingly looked into the gloom for two stalwart fixtures conspicuously absent....missed you this morning brothers, you were missed

WHAT: Into the park, passed a walker who wanted stats from us on park walk distances and black diamond ratings on the hills he would encounter....kinda thought he was asking permission...strange

            Left at first bridge, good pace, hit the sprints up the nature M hill, 20 pushups at the top, rinse repeat.
            Hit the rock...quick tutorial by Mayo, ignored by all, just get up ove rthe damn 7 foot rock, use mayo as a boost.
            Run, out of the trail don't turn right on Princeton, run down Sterling, end up on Westfield....squat session for one minute
            Run to Hillside, hit the bridge for 20 one-leg push ups, and squat session One minute
            Run up Hillside to Willow Oak, backwards run down Hillsdie to bridge
            decline push-ups legs on bridge, squat session one minute
            Run up to Willow Oak, right....wide arm push-ups (15)...run past out of scale homes and new development
            land with notrhing but PVC stickning out of the ground (nice financing)
            pull-up session at Princeton playground
            run through par, dips (20) at ampitheater benches run to stairs
            dips (20) on wall at base of stairs, run up stairs, decline push-ups (15), down stairs, rinse/repeat
           
QIC Mayo calls one more squat session in view of finish line, he's a tease aint' he? finish with a hard sprint for the last 100-150 yards?   Ran into the walker from the begining of session emerging from the bridge/woods.....he's was overjoyed to see us squatting........I think the biggest AG FNG pushed him off the path and into the drink him on the sprint...he kinda disappeared.

Nice workout....thanks for showing...Ryno will post mudX details soon.
I remain,
M

Gamucci/Ramos--4/6/11—Getting Rocked

Posted by THE ROCK:

Aye, we hurriedly planted the ShovelFlag in the Gloom as The Faithful were already departing. Those gathering:

SixMike

Davy

Moniteur

Waco

Achtung Baby

Zoot

SuperDave

BoyMarlo

Red Warrior

AntonioTable

Hitman

Pfafftown

The Bird

Haywood

Silence

Dredd

Dark Warrior

HeatMizer

Eutaw

The Cougar

The Rock

OBT

Thang:

Run to trophy circle

·         side-straddle hop

·         mountain climbers

·         donkey kicks

·         10 burpees

Run stairs x 3

Run to Selwyn playground for pusherama

·         wide arms

·         slow-mo Merkens

·         staggered (my bad for not explaining this better – I was trying to switch hands as you went back up each time, rather than doing a certain number with one hand and then switching)

·         Carolina dry docks

Run the loop around the playground

·         bear crawl back

·         crab walk back

·         lunges back

Run to Ramos’ Office

·         Six Minutes of Mary

Ø  the dolly

Ø  high dolly

Ø  flutter kick

Ø  leg levers

Ø  knee-ups

Ø  little baby crunch

·         Rando-rama

Ø  people’s chair

Ø  squats

Ø  jumping lunge

Ø  Dark Warrior pushups (one leg outstretched)

Ø  shoulder press

Ø  oh-no-you-don’ts

NakedMan Moleskins:

FNG -- Impressive effort by RedWarrior, who FNGed at AG and Gamucci just four days apart. As OBT said, diving in the deep end is the only way to go.

Dressing like WarDaddys – First we had the workout cardigan, and then Zoot noted that Silence – who happened to be the WarBaby – was wearing his father’s work socks.

We don’t need no stinkin’ rotator cuff – Was that Mike Hampton out in the Gloom? Overheard during this morning's crab walk: "This is bull----. Really good for your rotator cuffs." Hey, at least it beat the explanation about the staggered pushups.

3xclaps – To Dredd and OBT for allowing me to lead. And to Zoot, whose religiously tolerant shoutout accomplished OBT’s goals of drawing a chuckle from the Campos folks (who have been in the crossfire of an email flame war on the topic of religious diversity the last two days), not offending anyone and thoroughly confusing everyone.

Today’s Chuck – The square root of anything is a roundhouse kick to the face.

Qrusade/Newnan.4-2-11.Scent of a Woman

The Lactic Report,  4.02.11  “Scent of a Woman”

SANDBAGS V.  

“Outta order?  I'll show you outta order! You don't know what outta order is!  Outta order.  Who do you think you're talkin' to? I've been around, you know?”

LTC Frank Slade

Okay, the box score … 

Starting Line up:

J-Delta (5)

Buck (5)

KX (4)

Doc (4)

Michigan (3)

Smoke (3)

Cornbread (2)

Stick (2)

NOLA (1)

Buckeroo (1)

Marginal.   Ahh, the rigors of youth.   One-Lap, dragging from another six weeks of academia and chlorine, headed south (with chaperones) for a few days in the Redneck Riviera (Destin actually, not PCB – hey, it’s way classier).  Make no mistake, Yours Truly (J-Delta) and Doc triangulated the Magellan, Galileo and Coriolis satellites to track your every move in high def streaming video.  Smile for the camera.

No Wheels.  A two car study of metallurgy earlier this week left ROTC unscathed; the same can not be said for the XTERRA.   Because I’m a softie for guys in a slump, I’m not dropping you into the next category (yet), but git ‘yer butt back out here.

One & Done(s).  The Big German, Aggie, Crank.  <crickets>  

The Workout

Ring o’ Fire:  Ok, so nothing about this morning’s layout resembled a ring or circle.  Truth be told, KX and I opted for the ‘low maintenance” set up last night.  But ‘Ring o’ Fire’ is a catchy name and we’re keeping it, so if you’re hung up on some geometric inconsistency of our layout, may I suggest 20 Timber Lunges to soften your demeanor. Although linear in nature, we managed to honor the spherical roots of the Ring by employing Archimedes’ Method of Exhaustion (ahem… at least OUR version of it).  By all accounts it lived up to the name.

The Dirty Details:  After the warm up, a 40 minute series of never ending wind sprints with a buffet of torture on each end of the field.  Thrusters, Timber Press, Burpees, Sandbag squats, Carolina Lockdowns, Push-ups, Timber Lunges, Plank, Pull-ups, Flutters, Bode Millers, (I’m forgetting a few).   We dispatched two-man teams on each iteration to pull the tires and waited (impatiently) in Plank until they rejoined the group. As promised, it hurt worse than a bloody blister.

Random grains of sand ….

Genetic Drift

[Cornbread:  ‘I love ya like collard greens and cornbread’].  Seriously brother, …? Fantasia lyrics on a Saturday morning?  And this from a guy who catches catfish on a cane pole and uses soap for bait?  You just moved to the top of the prayer list.

Groupthink

[J-Delta:  ‘Ok KX, this next one’s all yours.  Call it’]

[KX:  ‘How bout some Timber Lunges … all the way to the sod patch and back’]

[J-Delta: ‘I’m with you brother, let’s go’]

Funny how some ideas sound really good at first.  I’m officially renaming Timber Lunges the “Bus to Abiliene”, a fitting reference to a well known and oft-taught cautionary tale of the dangers of groupthink.  #whatwasithinking

It’s a chromosome thing ….

[Buck:  ‘So NOLA, you ran 8 miles earlier this morning huh?  Are you training for something’?]

[NOLA: ‘Nope’]

[Buck:  ‘So you just felt like running 8 and then coming here for another hour of THIS’]

[NOLA: ‘Pretty much’]

Two very important take-aways here.  #1:  Buck, never EVER ask a woman to explain herself.  #2  NOLA, we have no dress code here.  You don’t have to leave the red cape and bedazzled thigh high boots in the car.  We all know you’re BA; it’s cool.   

T-Claps

Buckeroo:  for braving the cold & dark to plant the Shovel flag this a.m. and putting in a great effort.  Hang in there on the Timbers.  They’re tough but I like your ‘Never Quit’ attitude.  Hoorah!

Smoke & Stick:  Back after a week MIA and looking strong.  While on the road last week, Smoke introduced the Treadmill gang at the Courtyard to his version of Ring o’ Fire.  They were not amused.  I love it.  Just like I told you – you can do this workout ANYWHERE.   Consistency mah brutha’, consistency!

Michigan:  Sour gut & all … way to hang.  Just say no to crop dusting.   

Mid week training.  Morning runs (6:00 a.m.) on Tues & Thurs leaving from Summergrove Golf Club; distance varies (4-7 miles).  Show up or contact me or KX if you want to run.

Be sure to invite a friend for next week.  May our group grow in numbers and in strength.    

J-Delta

Qrusade/Campos--4-2-11.Respect And Reverance

I am starting to tighten. Lucky Mrs. Most brought home a dogwood tree for me plant in advance of Arbor day.
Thanks to all Qrusaders that came out today.
We had 21 by my count, I will try to list, but willl forget someone, so shout AYE:

Most
Spike
CPJ
Nature Man
Pitboss
Nino
Nico
Big Al (extra credit for sprints post time)
Ryno
Silence
Trophy
Shack
Doc (hungover by accident)
Gx
DST
Angrus
Hitman
McDeuce
Mizer
FNG (thanks for cleaning the gear)

Campos Lap

Gx's special stretching routine and extra-special verbal instructions had many Qrusaders very comfortable on the asphalt pre-CMU this 40 degree morning.

Modified Train wrecks, for which CPJ and Most were fined $5 for deviation plus public shame.  The Apostle bout wanted to cane (sp?) us Singapore/Thailand shout-out.  Apparently it works real good over that way as a deterrent.

Tension arose whilst Park Ranger (not Officer Campos) was scoping us out early.  We had postioned instruments of exercise on the Campos Cerrados just beyond the signs that said as much.  Thought we was gonna be asked not to use fields. 
I went to inquire as to his intentions, he said fields are closed yes, but that we could use them.  I tried to tel him about us and that the Capmos is viewed and treated with respect and reverence by the Qrusaders.....He stopped me and said that the park services actually appreciates our group using the fields as we do.

The only complaint (funny, Ryno and Dredd) they get is from residents on the back side of the park near Nature Museum and back of lurker, get this....about the group that works out early on Fridays and that....do they have to yell so much so early!!!!

Back to Campos for a seven station circuit.  Five stations involved the lifting of and/or use of as a prop, CMU's or cinder blocks.
Squat press, plyometric push-ups, CMU swings, dips, Qrusdader choice (curl, row, tricep). 
Lunged and partner carries on the sand, old school football high knees drill over tackling dummies completed seven station circuit performed TWICE.

A fun run to end.  Its not as warm outside as it looks, but Qrusader muscles should be warm from this morning.
Get after it today, safe trip to Trophy to Asheville today and SIN City next weekend.

CPJ and I have the conn for next weekend too. 
We ppreciate cha!

Most/CPJ

BTW......Dredd you need to name FNG.  Trophy had some suggestions at the Bou post, but I don't think we can use any of her descriptions......There's some talk he's been added by the COO (council of one) 
Just confusin'

Qrusade/AG--4-2-11.Tiny Dancer

Aye, we planted the ShovelFlag in the Gloom and the Faithful Gathered:

SixMike

Pascal

DoubleKnot (FNG)

Davy

TangoDelta

Moniteur

Waco

Witchita

Top Rope

Actung Baby

Fortenberry (FNG)

Zoot

Expo (FNG)

SuperDave

WarDaddy

The Bird

Lapin (need an e-mail!!)

MMOB

Dredd

Haywood

Senor Chips

RoboCop

Dark Warrior

Red Warrior (FNG)

Griswold

Tex (FNG)

The Cougar

The Rock

Manzarek

OBT

. . . and The Colonel (BHWTUP

                Thang: 

OBT has not yet Posted, so we don’t know what the heck he did out there but kill people. 

Dredd went old school:

1.       Warmup Lap

2.       Run to Harper Valley

3.       Pusherama

4.       Run to Senator Ramos’ Office

5.       The Mary

6.       Run to Young Lust

7.       Legorama

NakedMan Moleskin:

1.       FNG:

a)      DoubleKnot—more of a Kotter really, as DK is well known to the nation.  But a first-timer at the QAG.  TClaps.  Also, note—his Headlock came from another FNG (Fortenberry), so a Double-FNG, in a sense. 

b)      Fortenberry—Headlocked by Dredd (for about a year).  TClaps.  Aye.

c)       Expo—Headlocked by Dredd and a serious candidate for a WarDaddy, but today came in third.  TClaps.

d)      Red Warrior—Headlocked by DarkWarrior.  TClaps.

e)      Tex—Headlocked by his step-son, The Colonel (BHWTU)—note, Tex gave Charlie double-hockey sticks before we knocked Communism on its Six.  Thanks for your service Brother. 

2.       Kotters:  The Colonel (great work out west Brother);  OBT (another marathon—Hello!); TangoDelta (yes, these are new skips Brother. . . a month ago); WarDaddy (stop leaving town Elder).

3.       WarBaby:  The Rock—36.  Hate you.

4.       WarDaddy:  Tex—66.  Aye.  You’re an inspiration to the Faithful  Brother.

5.       Today’s Chuck:  Chuck Norris can slam a revolving door.

6.       Today’s Goofy:  I’ve cried a river for the hard things I’ve quit, but not a tear for the hard things I’ve seen through to the end.

7.       Bad Movie Recreations:  At one point Dredd looked over at MMOB, who had hoisted somebody on his back in the Legorama, and thought he was looking at Brad Pitt trucking Tom Skerrit around in The River Runs Through It.  You might want to get the doo reigned in a bit Brother.  Just observing . . .

8.       Speaking of MMOB:  He did NOT lock his dog in the trunk of the 92 Lexus this AM.  TClaps.  It only cost a quarter to call PETA.  Just warning . . .

9.       Strato-caster:  Honorable mention to Zoot for fighting through a QAG with his hand in a mini-cast—formed small so he can still play the mandolin solo on Tiny Dancer.  Aye.

10.   Workout Cardigan Redux:  Not to be outdone by Griswold, OBT broke out his own lime green Workout Cardigan, to the tepid applause of The Faithful.  Sorry Brother, but Gris stole your thunder with his Starsky imitation last week.  A classic. 

11.   Sweepertee:  The Bad Daddies’ cover of Tiny Dancer.  Just joshing, the Sweeper Boy did not Post this AM and did not provide Dredd with a Sweeper-Lock of the day.  Just bitchin’ . . .

12.   John Hinckley Award:  While it’s weird to stalk Jodie Foster (seriously, that’s odd), it’s weirder yet to stalk a wholesale mutual fund salesman like Davy.  Yet, that’s what Waco’s been doing apparently for at least five years.  At the Cofeeteria, Waco revealed far more knowledge than the prospectus provides, leading Davy to say, “wow, it’s like you’re strumming my face with your fingers/singing my life with your words.”  It was an ugly scene that Dredd was so eager to block out that he looked (voluntarily Brothers, voluntarily) at MMOB’s haircut again—it worked, but at what cost?  That’s how much it burned the eyes Brothers.  Aye.  

MudX--4-1-11.Diddy Said No

Aye, we planted the mended ShovelFlag in The Gloom and The Faithful gathered:

SixMike

Waco (FNG)

MaxiDeuce

JohnnyMost

McDeuce

Silence

Diddy

Mizer

TankMurdoch

Gris

The Rock

OBT

Thang:  A MudX with a little more (ahem) running in it.  We hit some LurkerShuffles and that is TBQ territory every time. 

NakedMan Moleskin:

1.       FNG:  Waco, a hardened Gamucci and QAG vet chose yesterday to emerge from The Gloom.  Kinda hard to call the man an FNG, but TankMurdoch needs to observe the rules, lest he receive a dozen pissy e-mails and texts from OBT about it.  The man runs a tight ship Brothers.  TClaps to Waco.

2.       Kotters:  MaxiDeuce  After a long and blessed absence from The Gloom, MaxiDeuce downloaded for the MudX and tormented The Faithful.  Isn’t there a virus out there we could slip this “guy”? 

3.       Today’s Chuck:  Some magicians can walk on water—Chuck Norris can swim through land.  Just  Chuckin . . .

4.       Today’s Goofy:  “I’m not a perfect soldier—but I’m pretty sure they’ll find my body with the bullet holes in my chest, not my back.” 

5.       Sweepertee:  The Clash:  Straight to Hell

6.       Restoring Old Glory:  As many of the Faithful have noted, the ShovelFlag has been sickly of late.  The male end has slowly been wilting and finally, well, it gave up the ghost.  TankMurdoch was trying to lean it against a light post somehow and it clearly was not an honorable way to treat the old warrior.  But, it seemed like the only option under the circumstances, until Diddy Said No.  He just wouldn’t have it.  The stalwart one—veteran of the QC and many late-afternoon Tsunami MudX’s with the Apostle himself—Diddy has high standards and a dually full of gnarly tools Dude.  He pulled out the maxi-tool (er…duct tape) and executed a hasty repair on the ShovelFlag.  He also gave TankMurdoch some guidance on a permanent repair (flanges, box wrenches and acetylene torches . . . or something) that TankMurdoch (a man of words Brothers, a man of words) immediately forgot.  Diddy’s words were wise, but they were like vapor in the sun to a man with soft hands, and no acetylene torch in his “workshop” or whatever Diddy was thinking Tank has back at the DreddShedd. 

7.       Useful:  Ole’ Tank (the WarDaddy again) was dragging his shark-jumped flesh bag up and down the hills in the Campos, doing what he could Brothers.  Truly, it wasn’t much more than HardDick and BubbleGum keeping the old man moving in the Gloom.  We got on the backside of the Lurker and Tank knew he was almost out of gas.  Maxi-Deuce (as he will Brothers, as he will) took that moment to appear and remind Tank that his sole utility in the Gloom was to press on.  “You don’t bring anything else to the party, you bastard,” Maxi growled.  True words, even from the mouth of a hologram.  Got to press on to be Useful.  Aye.  

GONADS/Sweet-Six.3-31-11.PuppyFeet

Posting:

MMOB
J. Elmo
PBo
Doobie Brother
Moniteur
Mike Brennan (FNG)
OBT
Hitman
Mazie (FNC)

The Thing:
6.42 miles from Christ Episcopal through uptown and back along Morehead

The Times:
Lead Pack (J Elmo, PBo and MMOB): 49:30
Peleton Breakway Group (Moniteur and FNG): 51:10
The Peleton (OBT and Doobie Brother): 51:43
Hitman: 54:00

Spreadsheets From The Gloom:

_ After reading about how MMOB brought his dog to QAG last weeked and then locked him in the car for the entire workout, Hitman decided to go one better by showing up with his year-old golden retriever Mazie and bringing her along for the Sweet Six. Hit was in his MonkeyFeet shoes and Mazie was unshod, but at least her tail was still wagging when they pulled in at the end of the run -- at which point MMOB opened the trunk of his 1992 Lexus, and out popped his dog (which explained the frantic, muffled barking we had all been hearing as we stood in the CEC parking lot).

_ 3xclaps to FNG Mike Brennan, a work colleague of Moniteur's.  I was initially suspicious when Moniteur said he was from Raleigh, as all the people I knew in Raleigh when I used to commute there for the AP from Charlotte looked down their nose at the Shining City on the Hill and kept snottily asking when I was going to move to the City of Oaks ("Um ... is never good for you? Because never works great for me.").  However, it being Opening Day of the baseball season and given that Mike was running in Red Sox-branded technical gear, I'm going to cut him a break -- at least he's on the right side of one Civil War.

_ It being Opening Day, another Civil War renews tonight at Chavez Ravine, where the hated Los Angeles Dodgers will face the Defending World Series Champion San Francisco Giants in the first game that matters since the Giants Won The World Series last November 1st.  Tip of the cap to the start of baseball season and #BeatLA!

_ A Welcome Back Kotter to Doobie Brother (and triathloning companion of PBo) Matt McDonald.  Doobie has hit the RitchieRun with us in the past, but I think this may have been his first SweetSix.  He was kind enough to keep a post-marathon sluggish OBT company today.

_ Finally, not to pick on MMOB, but ... he sprinted out ahead of the pack like he was chasing the SmokeBooted wraiths of Angrus, Nino, Affirmation and MacDeuce, disappearing into the Gloom.  I mean, he was gone, brothers.  PBo and J Elmo are motoring down Morehead when all of a sudden, up from behind them comes ... MMOB.  Did he get lost? Did he add a detour down South Boulevard to the normal course?  Has he lapped them?  It takes about a mile to drag an explanation out of him, but it finally develops that he pulled a Magellan, deviating off course for a ScrodStop at the Dowd Y.  Apparently, though, that didn't clear his head as the next thing that comes out of his mouth is:

MMOB: Hey guys, you know, I've been thinking and I think we need to get the Qrusader and GONAD wives together.

Dredd, PBo: Um, OK ...

MMOB: I think they need to get together and talk about how we've changed and how the Qrusade has made a difference in our lives.

(Now, as many of you may have noticed by now, PBo is one of the nicest guys in existence.  Not a mean bone in his body and always looking for the silver lining in things.  As Dredd points out, he would have made a great German back in the late 1930s and early 1940s: Well, you know, camp can really be a lot of fun for people, can't it?  So it gives some insight into just how bad an idea this was that PBo immediately shot a hand up in the air.)

PBo: No. Not going to happen.

So there you have it.  Worst Qrusade idea since OBT tried to drag the gang to see "Love and Other Drugs" to kick off the Qrusade Movie Club.

_ Putting the APB out for: Zoot.  He made a hard commit yesterday but when his name was called this AM ... crickets.