Author: Sir Topham Hat

The Cones Return at Laces In

Leave a comment

15 Pax fought off the fartsack and posted to Laces In on this chilly morning.  Seeing 28 degrees is just under my over 30 degrees no tights rule, Tclaps to Stang and Senator Tressel rolling with shorts.  #RealMen   I wanted to keep moving this morning to keep everyone warm.  This is one of my favorite workouts and was excited to bring it back from the vault.  Here is what we did:

Warm Up: Run lap around student parking lot.  COP coming back to stadium which included, SSH, Imperial walkers, Windmills, Peter Parkers, Merkins to Squats.

Main Course: Mosey to hill leaving school.  10 cones.  Perform exercise at first cone then run hill.  Perform exercise at first cone then second cone, run hill.  Perform exercise at first cone then second then third, run hill.  So forth and so on.

  1.  10 Burpees
  2.  20 Merkins
  3.  20 Mtn Climbers (Double count, like you have to ask)
  4.  20 Carolina Dry Docks
  5.  20 Flutter kicks
  6.  10 Lunges (each leg)
  7.  15 Jump Squats
  8.  20 Freddie Mercuries
  9.  20 Dips
  10.  20 Monkey Humpers

Appreciate all the pax telling me how much they were enjoying the workout everytime we started a new lap.  We made it to around Dips.  Bandcamp was king for the morning and made it to the last round.  We had a great group today and appreciate the support.  Without these guys pushing me, I would have been in my comfy, warm bed this morning.  Thanks for the push and accountability.  Aye

Prayers for Rock Thrill’s Mother, Stang’s house, Bonsai’s child care, Bandcamps co worker with cancer.

Until next time, (Which might be a while considering how bad I am at writing these things!)

STH

TClap |
2

BRR Comes Early to Laces In

Leave a comment

It was a cold, windy December morning where 9 pax (7 BC and 2 Runners) showed up for their daily down payment.  The wind was fierce today, the kind that cuts right through you so I wanted to make sure we got nice and warm.  Laces Out went off campus for a tour of Fort Mill.  Here’s what went down (or as best I can remember) at Laces In:

Mosey to Band lot (it was further than I thought) for COP

Line up facing across the band lot for a series exercises

  1. Toy Soldiers to mid way – Sprint to other end of parking lot
  2. Butt Kickers back to midway – Sprint back
  3. Karaoke one way
  4. Karaoke back the other way

COP: SSH x 20, Windmills x 10, Mountain Climbers x 15, Squats x 15, Slow Merkins x 10

Main Course: Line up facing across the band lot for a series exercises again

  1.  Alligator Merkins for three parking spaces – sprint to other end.  LBC x 25
  2. Frog Jump Merkins for three parking spaces – sprint to other end of lot.  Flutters x 25
  3.  Bear Crawl half way – Sprint to other end of lot –  LBC x 25
  4. Bear Crawl half way – Sprint to other end of lot

Mosey to hill by stadium for partner work .  B.OM.B.S – 75 Burpees, 100 Overhead claps, 150 Merkins, 200 Big Boy Situps, 250 Squats in accumulation while your partner runs to (almost) the top of the hill.

Once finished – Partner 1 holds a plank while partner 2 runs hill and performs 10 Bombjacks at the (almost) top.  Rinse and repeat until COT

NMM: 2.3 miles was the count on my Garmin this morning.  I had no idea we were going to run that far but we did.  Thanks Longshanks for pointing that out!  Team Chafing the Dream is locked and loaded again for BRR 2018 so I was anxious to get out there and hit the inclines.   I love running hills and feel it really gets the blood flowing and makes you stronger.  The pax worked hard this morning and we were all better for it.  Thanks Lil E for the opportunity.  I’m usually at Laces Out so it was cool to explore the bootcamp option at FMHS.  Lastly, I had never formally met Sugar Daddy.  It was nice to meet you and I appreciate the mumble chatter.

Announcements: Joe Davis Run, Christmas Convergence, Focus on recruiting those FNGs

Prayers – Deacon’s upcoming Christmas present!

Until next time…

STH

 

TClap |
0

Little bit of Shoulders at Colosseum

Leave a comment

It was a dark and stormy night, but that didn’t deter 14 pax from giving the face palm to the #fartsack.  No FNGs were presesnt and a less than flawless disclaimer delivered.

The Thang:

Mosey to lot past the dumsters for COP – SSHx25, IWx15, Low Slow Squatsx15, Merkins x 10, Windmillsx10,

Divide pax into two circles:  First round – Wave Merkins 1-5 count.  Second round – Wave Squats (Crowd Pleaser) 10-8 count.

Mosey to playground and remember your group from the circles.  3 sets of 10 pullups, 3sets of 20 swing crunches.  Flap jacking between the two

Quick mosey to Brick Wall – 3 sets of 10 muscle ups, with Morrochain Night Clubsx15 in between.

Mosey to front of middle school –  10 Burpees, 10 Step Ups (each leg), 10 CDDs – run a lap of the dropoff loop.  Repeat the 3 exercises but drop a rep each round.  Several speed demons made it to 7 reps (4 rounds).  Most made it to 8 reps (3 rounds)

3MOM – LBCs, 6″, Slow Freddie Mercuries, ‘Merican Hammers

NMM: After an eventful night where thunderstorms tripped my smoke alarms, woke up my 2.1 a couple of times, and a canine with GI issues, I was worried I would sleep through my alarm.  Most pax can relate to nights like this but knowing I was the Q and had other pax needing a lift, I was ready to roll at 4:45.  I love the accountability of this group.  Everyone pushed themselves this morning.  Great work Men!

Lots of announcements so read your newsletters.

Get after it today!

STH

TClap |
3

CO VQ with Weezer at Block Party

Leave a comment

14 Pax came looking for a party at Block Party this morning only to be greeted with some pain and humidity.  The temps didn’t feel bad this morning but the air was thick.  I think all the pax were soaked after the mosey except for Weezer.  Who should have been sweating with his VQ warm-up just ahead, however this cool cucumber delivered a COP like he’d been doing it for years.  Here’s what went down…

Weezer on Q

COP:  Mosey to the wall lot on 160.  In cadence – SSH x 25, WM x 10, IW x 20, Low Slow Squat x 15, Morrachian Night Clubs x 20                                                                                                                                      12 single count slow merkins (focus on form), Mountain Climbers x 15

Pass off to STH – Mosey to lot above and find a spot on the ledge.

Single leg step ups x 10 each leg, 10 Burpees, 20 Dips.  Rinse and repeat 3 times

Mosey to lot across from gun shop.  Sprint the hill to the top.

50 Shoulder Taps – Run to 2nd light (50 yds), Bear Crawl to curb (20 yds), 10 Bombjacks – run back  Ab work – Slow Freddie Mercuries                                                                                                                              50 Mtn Climbers – Run to 2nd light (50 yds), Bear Crawl to curb (20 yds), 10 Bombjacks – run back  Ab work – Hello Dolly                                                                                                                                                        50 CCDs – Run to 2nd light (50 yds), Bear Crawl to curb (20 yds), 10 Bombjacks – run back                  Ab work – X&Os                                                                                                                                                              50 Merkins (Crowd Pleaser)- Run to 2nd light (50 yds), Bear Crawl to curb (20 yds), 10 Bombjacks

Mosey back to COT.  2 Mins left so 10 Burpees and Protractor

NMM:  Had a great group of Pax today.  Lots of good mumble chatter and complaining.  Which as a Q I’ll take the latter as a compliment. Tclaps to Weezer for stepping up to lead the COP.  Next up will be the full meal deal for him.  Seeming how he pulled off the COP like a seasoned veteran, the rest will be a cake walk.  I spoke a little bit at COT about how Qing has helped me become a better leader at home, work and in the community.  I encourage everyone to step out of their comfort zone and try it if you haven’t done so already.  You will be a better person for it.

Prayers for Kielbasa friend’s family, Bonsai’s friends daughter, Ginsu’s adoption, & patience. Mission Trip and Tclaps for the support of the pax.

Until Next time –

STH/Weezer

TClap |
14

Cantore cut us a break

Leave a comment
  • QIC: Sir Topham Hatt
  • When: 5/23/2017
  • Pax: Powerhog, Fusion, MacGyver, Bubble Boy, Nomad, Tesh, Greenwave, Sugar Bug, Snaphook, Tsquare, Sir Topham Hatt
  • Posted In: The Colosseum

11 pax rolled in to the Colosseum on this sticky morning to get their Tuesday started off right.  I was excited to Q at the Colosseum because there is so much potential to inflict pain at this AO.  For once I was having trouble trimming down the weinke instead of coming up with material.  As I rolled in with 5 minutes to spare and saw one car I thought the rain might have scared some guys away.  However, we were greeted with a break in the rain (Does it even matter if it rains?) and then a steady stream of cars rolled in right before kickoff.  No FNGs in the house so a brief disclaimer given and we were off…

Mosey to COP at the basketball lot with side shuffles, butt kickers and high knees thrown in

COP – SSH x 25, WM x 10, Squats x 20 with 10 count hold, Mountain Climbers x 20 hold position to 6″ twice to Peter Parkers x 10 to 6″ one more time, IW x 15,

Morrachan Night Clubs x 50 as we moseyed to “the wall”

10 dips from the top of the wall in cadence (Not sure what to call them but they were awful) – rinse and repeat

Moseyed to front of middle school for the main course.

Run a lap of carpool lane, 10 3-merkin burpees (Wide arm, regular, diamond before back up), 10 step ups each leg, 10 CDDs. Run another lap.  9 of each exercise. Run a lap. 8 or each etc…(We made it to about 5.  MacGyver made it to 4 #Beastmode)

4 Minutes Of Mary and mosey back to COT

Moleskin: Today was rough.  Lots of grunting and little mumblechatter.  And we only made it through a little over half of the main course.  I didn’t know half of the pax this morning that posted.  But the great thing about F3 is even though you may not know someone, you already feel like brothers out there in the gloom and discussing topics you may not normally explore with other people you come in contact with on a given day.  Thanks for pushing me physically, emotionally and spiritually.  I look forward to posting with these guys again soon!  And TClaps to Nomad for giving it away in Cincy this past weekend!

Announcements: Read your newsletter with lots going on, CAH float down the Catawba, Bowling Tourney 6/10 to raise funds for Colombia Mission, Hog&Coyote

Prayers: Victims and families of Manchester attack

Thanks Seacrest for the opportunity to Q such a great AO! Until next time…

Sir Topham Hatt

TClap |
0

Laces Out and Tempo to Converge Tomorrow

Leave a comment

Attn F3 Runners of The Fort (and anyone else who runs): Tomorrow  – 1/05/2017  Laces Out and Tempo will converge to do a preview run of the new Joe Davis course for 2017.  #Cobains for the last minute change but there were several reasons why YHC decided to not do speedwork.

  1. I am sick and didn’t feel like doing mile repeats
  2. Who wants to blow their legs up 2 days before Joe Davis Run?
  3. Tempo needed a Q
  4. See reason #1 again

Route can be found here https://www.strava.com/routes/7321015

Details: Post at the normal time and place for Laces Out.  Fort Mill High School by the track for an 0500 launch.  We will mosey down 160 to the start line of the Joe Davis course at WEP, followed by a fellowship run of the 5K course and back for COT at 0600.  And for you pax doing the 10K on Saturday, don’t worry because it is a 2 lap course.  The plan is to stick together to ensure everyone stays on course.  This should be roughly 6 miles.  Please also make sure to wear reflective gear and headlamp.  Some of the course will not be lit.

So come on out and join in on some fellowship miles with the pax while getting a good run down of the course.

-STH

TClap |
0

Taking it to the streets

Leave a comment
  • QIC: Sir Topham Hatt
  • When: 10/06/16
  • Pax: Menthol, Old Bay, MacGyver, Deacon, Rooney, Blades, Sir Topham Hatt
  • Posted In: Laces Out

7 Pax fought off the fartsack and took it to the streets at Laces Out this week.  YHC had a track workout planned but was going to take it easy since my legs were still sluggish from some past races.  After a short discussion with the pax, it seemed as if everyone just wanted a good ol easy pace run.  So the decision was made to hit the streets for an hour.

The route took off through the back of the high school and worked our way over to NGR then into Baxter.  After winding our way through the maze known as Baxter (Thanks Menthol for helping us through there!) we popped out on 160 and headed back.

Here is the link to the Strava Flyby – What a cool feature!

http://labs.strava.com/flyby/viewer/#736025150?c=dnnrjng3&z=E&t=1NzXCT&a=PtreKyrb3iug_94r

I really like this route as it has a good variation of hills and some flat thrown in.  It also has a couple of different distance options for everyone.  Strong work today by all the pax with some great fellowship throughout.

Announcements: Read the newsletter,

Prayers: Safety for all the people in the path of Hurricane Matthew, Safety for the runners at Ragnar, Menthol’s grandmother, and our great Nation.

Until next time!

STH

TClap |
0

Mile Repeats at Laces Out

Leave a comment
  • QIC: Sir Topham Hatt
  • When: 09/29/16
  • Pax: Boeheim, Rooney, Deacon, Old Bay, Blades, Cakeboss, MacGyver, Hi-Hat, Sir Topham Hatt
  • Posted In: Laces Out

9 Pax took to the track for some mile repeats on a beautiful morning at Laces Out.

The Thang:

WU: Mile warm up pace around the track.

Run 1 mile at a 10k or 5K race pace.  Quarter mile recovery.  Rinse and repeat until 5:45.  Slow cool down mile to close it out.  I believe some got 3 or 4 in?

NMM: Sounds easy but mile repeats hurt.  I’m glad I was recovering and got to take it easy. The rest of the pax had the honor of chasing Blades around the track most of the morning.  Blades is new to The Fort coming from Metro but not new to running I assure you.  Glad to have you and hope to see you back!

It was good catching up with you Cakeboss and Deacon.  I asked Deacon how Ray was doing (The 7 yr old boy who passed away last Wednesday night who was in Deacon’s Lifegroup).  Not knowing at the time that Ray had gone to be with his Creator just a few hours before.  I only had the privilege of meeting Ray once.  But being around him for that short time really showed me how precious life can be.  Even though my time with him was short, his passing has really rocked me.  The death of a child is something I have a really hard time wrapping my head around.  So many questions why an innocent sole would need to be taken early.  This is one that constantly challenges my Faith in the Lord.  I know I have to trust in God and his plan is the right plan even if it makes no sense to me.  Matthew 19:14  Deacon said it’s funny how I kid like that ends up teaching you about Faith and Grace thru God.  #perspective  Thank you Deacon for the impact you made on Ray’s life.

Prayers for Ray’s family as they deal with their loss.  Also Cakeboss’s sister and her battle with cancer.

Announcements: read the newsletter

Until next time

STH

TClap |
0

Laces Out didn’t stop to smell the roses at Gardenia

Leave a comment
  • QIC: Sir Topham Hatt
  • When: 07/07/2016
  • Pax: Double D, Longshanks, Hi Hat, Boehiem, Rooney, Spinal Tap, Old Bay, One-Niner, WWL, Repeat, Menthol, Sir Topham Hatt
  • Posted In: Laces Out

12 Pax challenged themselves for a few hill repeats up Gardenia on this steamy, humid, typical summer morning.

The Thang – 2 ish mile warm up to the top of Gardenia street in Baxter.  This was supposed to be an easy pace but for some reason we ran a little faster than planned.  I blame it on Boeheim, but he blames it on me.  Agree to disagree?  It’s always tough to hold back in the beginning when you’re so excited to run Gardenia.  After our mosey the plan was to run up Gardenia as many times as possible while circling the Cul De Sac at the end as recovery.

T-Claps to everyone for putting in a strong effort.  I believe several guys made it 4 trips up before returning the 2 miles to COT  (One-Niner, Spinal Tap, Hi Hat, Boeheim, Old Bay)

NMM: I have actually never run Gardenia but it’s reputation had me curious to head over.  After I checked it out on a map it was possible to make it over with some quality sessions and back.  This was a great workout especially with BRR looming.  I totaled 6.2 miles while others had more #mountaingoats.  Check out the Strava flyby of the workout…Pretty cool feature

It has also been about two months since Laces Out moved to FMHS.  I was nervous about the move since it has been a staple among AOs at The Fort.   However, since we now have such a big running contingent among the pax, the track sessions mixed with the longer road routes has been something to help increase speed and endurance.  This will be a great AO to sharpen your running skills and become a stronger, faster runner.  I look forward to seeing the progress at this new location.  I also want to thank the pax who have stepped up to Q here.  Track sessions are new to many of the pax (including me) so a big Thank You for stepping out of your comfort zone to lead the workouts here!

Announcements: 2F picnic 7/23, 24Hours of Booty, Jay’s run 7/22, Read the newsletter

Prayer Request – Hi Hat’s wife, Double D’s coworker’s son, Menthol’s Grandmother, Sir Topham Hatt’s father

Honored and Blessed

Until next time….

TClap |
0

Speed Work Is Coming To The Fort

Leave a comment

The time has come for an AO offering an interval running workout.  I am pleased to announce that starting in two weeks on Thursday 5/19, Laces Out will be moving from WEP to launching at the Fort Mill High School Track. This new location will rotate between a track workout one week, and will take to the streets the next week. The days on the track will be intervals, while the days on the road will be your standard runs.  To allow enough time for warm ups and cool downs we will be starting at 5:00am with COT at 6:00am.  This will also allow more time to get more miles in.

*Please note this is a permanent change to FMHS, 5:00am launch.  The schedule will look like:

  • 5/19 – Track
  • 5/26 – Road
  • 6/2 – Track
  • 6/9 – Road
  • etc

Interval training will make you faster.  It is the icing on the cake with running.  However, please exercise caution with intervals.  You have to have the cake (base miles) for the icing.  Jumping into intervals with little base mileage is a recipe for disaster.  A two week schedule should break up the intervals nicely.  Also, I am looking for more Qs to step up and help with this new location.  Please let me know if you are interested in either Qing Road, Track or both!

Aye

TClap |
0