- When:05/28/15
- QIC: Swiss Miss
- The PAX: Sensei, Tawney, Whiteshake, Frosty Paws, Girls on Film, Horsehead, Freedom(respect, WD), Slim Fast, Insomniac, Peepers, Kilowatt
From the peak you can view the full range
With humidity over 90%, it was easy to forget it was just in the 60s, especially after about a minute of movement. However, the Pax of Peak51 don’t shrink from a challenge, so 5:30 we set off, well most of us (see moleskin).
Here’s the thang:
Mosey around front of school to basketball court for COP:
SSH-20
Slow Merkins-20 (3 down/1up)
Hillbilly – 20
CDD – 15
LSS-15 (low slow squat)
Mosey to playground equipment and find a pull-up or supine pull-up bar of choice
Up & hold 5 count then 5-count descent
10 recovery Merkins OYO
REPEATO minus 1 Merkin each round until 1 Merkin,
Mosey to bus parking lot
Rock Hopper – Merkins – Jump Squat (hands touch ground and hands up at end)
Set of 10 each, then 8/6/4/2
LBC recovery until all Pax done
Put it all together: 10 burpies
Mosey to wall: People’s Chair with straight-arm raises: hands touch bottom wall and top wall in cadence 1 minute / 45 sec / 30 seconds
Mosey to grass in front of theater for some Mary
LBC X20
Dead Bug X10
Back Scratcher X15
One-legged Flutter X 10
Other-legged Flutter X10
Freddie Mercury X15
Mosey small parking area at side of theater
Lunge-walk to end, backward lunge-walk back
Speed skate half-way, frog jump back
Mosey to cars and circle up for two minutes of Merkin wave
Recover
Announcements
F3 Dads at Col. Beatty Park: Saturdays this summer 0900 to 1000. Bring kids of any age for some fitness cleverly disguised as fun.
New running workout Fridays at S.Charlotte Middle. 5:15 – 6:15. Name just announced: Mountain Goat
Joust/Kevlar new AO starting tomorrow at far west end of Arboretum.
Maniac driver warning: young white male in white car almost crashed with Pax driving to workouts two different times around 51/Fullwood.
Moleskin
The un-announced emergency response test that Horsehead put us through highlighted some opportunities for improvement. For example, when YHC was on the phone with 911 for medical help, and the guy asked “what’s the address,” I had no clue. I guess asking him to google it would be rude? And Kilowatt volunteered to go to the road to meet the EMS truck, but when we cancelled the call, nobody went to get him. Fortunately, it was only a test, and HH was back on his feet for COT. Learnings YHC took away: (for the Q) make sure someone has a phone and knows the address; plan a mid-workout swing by cars to get a swig of water if needed; don’t send a scout to the main road until EMS call confirmed; (for the Pax) bring water and leave at car, and bring something to eat just in case. Others: please chime in with anything else you learned from HH’s test.
Start time is 5:30. Not sure everyone knew that. Not calling anyone out. Just sayin.’
YHC’s goal was first to bring a good beatdown, and second to help sharpen the focus on the full range of motion for some of our movements. Hope I was able to deliver.
As always, I had fun and was honored by the challenge of leading.
Thanks for the solid take-out, Slim Fast.
Swiss Miss author
Sent this out in an email this AM, but I figured I’d post it here as well since it may help someone down the road. Executive version is that I got overheated and was too proud to take a water break at a moderate workout site, so I paid the price.
About halfway into the workout, I started to feel really dizzy and lightheaded. We had finished some circuit work and were doing the peoples chair, not exactly a difficult exercise. I took a knee, and it got worse, so I moved over to the steps and sat down. Got a huge headrush and started to slide down the steps when Freedom and Slim Fast caught me. Swiss Miss was already on the phone with 911 and the workout had stopped around me, which was a little disturbing. I still knew what was going on, but couldn’t really do anything about it since I was so dizzy. I may have blacked out at one point.
After laying back for a min or so, I came to and asked them to call off the responders. I got some cold water and one of those crunchy Natures Own granola bars in me and was fine after a few mins. I didn’t finish the workout, but I stuck around until the end. I think I was dehydrated, since I went running last night and rushed out this AM.
Found out just after the COT that Kilowatt had been waiting out at the road for about 20 mins on the responders. Nobody told him what had happened and he had taken off right after Swiss Miss got on the phone. He was really good natured about it, and just glad I was ok. I suppose we could have gotten him earlier, but I don’t think anyone knew he was out there.
Don’t think you can’t get overheated at a moderate workout – even if you have been posting for a long time
Don’t be too cool to take a water break – I was sweating like a pig and should have gotten some water in me before this happened
Make sure someone has a phone – Swiss Miss had his out before I knew what was going on
Wear identification – the guys had already gotten my wifes number from my bracelet and were prepared to call her next
Have some food handy – the granola bar is what got me back up and running. I keep a stash in my truck for things like this.
Thanks to Freedom and Slim Fast for sticking with me. Were I the “get embarrassed” sort, I would have been embarrassed to almost pass out at a moderate workout. Since I’m the “guy who embarrasses friends and family in public” sort, I’m just glad that you guys helped me out.
Concerned that I never saw the white light. Freedom . . . we may need to talk.
Horsehead: Again, glad you’re OK. And I’m not kidding…I was right behind you. Just as we finished up, I was sure last night’s Merlot was going to make an appearance. Same thing: light-headed, nauseated, etc. Didn’t feel well at all, but once I got some water in me I was OK. Solid advice for working out this summer…or anytime (food, water, ID, etc). Ordering my RoadID today.
Swiss Miss: Great Q, man, all things considered. Really great all-around workout.
I miss Peak because of my back issues and all this happens? Feel better already, but didn’t want to push it as I have to Q at Ascent Saturday.
This is a good reminder to stay hydrated this summer, one time last summer at Outland I got really dehydrated about half way through and Double E ran to his truck for some liquid refreshment.
Who said anything about water? He said “liquid refreshment”. Kinda like that move of Jevlar to the ABC Store, sounds like to me…
Seriously though, I was struggling my first summer in F3, thinking it was primarily the heat. I discovered it was more dehydration than anything, and therefore I fully hydrate the night before and morning of workouts now. I rarely have the issues any more (other than midnight bathroom breaks). Plus, I use Nuun tablets in the water during the warmer months.
+1 to Nuun tablets.
I sweat like it’s my job: I clock in (start workout, or any activity, no matter how mild) and don’t stop until I clock out. Just ask anyone who did RLB with me. I went through 6+ litres in just a handful of miles. The Nuun tablets do seem to make a difference in keeping the batteries charged.
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