16 pax (including 1 FNG that works with Udder, but was not EH’d by him) posted at Mountain Goat to improve their running via interval training.
The Thang:
After delivering a thorough disclaimer to the pax, we moseyed down Strawberry to where the road turns to gravel and headed back to the intersection with Rosecliff, where we began dynamic stretching. YHC did his best to remember all of the exercises: heel walking, toe walking, butt kickers, b-skips. I’m sure some were forgotten, but YHC was tired of that craziness, so we huddled at the first speed bump to start our intervals. YHC led the pax (from the middle of the pack) through a series of 200s with 200 recovery and 400s with 200 recovery. Regroup after recovery and wait for the six to come in before starting the next interval. Interval pace should be uncomfortably hard and recovery should be a jog, not a walk. We ran up and down Strawberry until about 6:14 (I have no idea how many intervals), when we headed back to the launch point for name-o-rama and COT. Thanks to Champagne for the takeout.
Moleskine:
Announcements:
BRR training is on. From the Monday evening heat index death march to EEs baked ziti dish run of hills and mileage yesterday. Time to balance it out a little bit. Pre-Blast advised no KBs needed but Overdrive is all gear now (even I begrudgingly accept this). So, what in the world. Let’s mosey to figure this thing out.
Mosey to behind SV Middle School.
COP
SSH IC x25
IW IC x20
Windmills IC x10
Who needs KBs when you have Madison’s Cinder Blocks. Bless you Madison. There are 10 men (and 2 2.0s) but only 8 Cinder Blocks. I’ve planned for this. The Q will not fail you.
Cinder Blocks carried to the field and we get into a circle for a little Jack Webb. Here’s the deal: We will keep the ratio at 1 merkin:4 cinder block presses (2:8, 3:12, etc.). When done with that round of air presses, pass the cinder block to your left and 2 guys get to do just regular air presses on the next round. Call it a blessing if you will if you don’t have the block especially for the 10:40 round. 2.0s just do regular Jack Webb. #lucky
Carry your cinder block to the road where there is a tire on both sides of the road. Here’s the plan: 8 guys do AMRAP exercises with their cinder block while two guys flip the tires 5 times down the road and back. 2.0s use the big tire laying on it’s side for jump ups, decline merkins, etc.
No way I remember all the exercises right but will try my best.
Round 1:
Curls
Overhead Presses
Squats
Triceps
Flutter Press
Recovery run to intersection and back
Round 2:
Good Mornings
Jump Over block side to side
Toe Taps
Diamond Incline Merkins
Hold block straight out in front of you
Recovery run to intersection and back
Round 3:
Greg Louganis (Sit up w/ a cinder block press)
Decline Merkins
Burpees
Triceps (since I missed the first round flipping the tires)
Dolly Press
We put the tires/cinder blocks back.
Mosey back to the yard beside the school
Jack Webb w/ no Cinder Blocks.
Recovery Run around parking lot
4 MOM
Rosalita whip IC x10
Rosalita IC x15
Flutters IC x20
Dolly IC x25
DONE!
COT
Thanks to Smokey for taking us out
Prayers for Woody’s Mom & Hairband’s Job search
Moleskine
– Hairband texts me late yesterday that he can’t make it because he has to take his 2.0 to soccer tryouts. About 30 minutes later, Smokey texts me that he’s coming to Overdrive so he can take his 2.0 to soccer tryouts. #busted #truthalwayscomesout
– Madison apparently nearly collapsed during Windmills. Not sure what was going on but felt it better to not ask. #notaprofessional #gavethedisclaimer
– EE circled back to get The Count who apparently forgot that a 5:30 AM workout starts at 5:30 AM
– How in the world does EE end up without a cinder block on the 10:40 round of Jack Webb? Life’s unfair sometimes
– Apparently, everyone interpreted a mosey recovery run as a slow mosey. Well, everyone except for Smokey, EE, Ranger and YHC. Madison let us know about the confusion. Sorry brother!
– Who is that guy with the bandana looking like a beardless Duck Dynasty brother? Kotters to The Count
– Glad to have Smokey out. Good to see at least one soccer father who is committed. Cough…HB…Cough
– Great to have The Bus and 23 join us along with Posse and Ranger. Ranger and 23 are best friends so cool to see both of them pushing each other already.
– Speaking of Posse, dude has mad tire rolling skills. Almost rolled it all the way through the woods before chasing it down.
– Woody seemed to really enjoy getting to know Mr Webb. He is a swell fella.
– Bernanke/Nomad just busted through the whole thing with no complaints. #wisdom Well, they weren’t really close to me so they might have been complaining but I didn’t hear it
– Always good to start and finish with Mr Webb. I seriously had a ‘Oh that’s sore’ moment picking up my water glass at breakfast.
– Think that’s all I got for this non-normal GJ Q. Best of luck trying to accomplish anything with your arms today.
Glass Joe
The invite was made to Q and no one stepped up so the threat was made that Doc an I were going to make them hate our q. Doc warned the group the co-q was not going to have any rests,,,and they didn’t
WU:40 SSH, 10 Merkins, 20 Plank Jacks, 10 Merkins, 20 IW
The Thang:
Doc Q
Doc started the beat down with some simple yet un relenting light pole work. 5 Light poles 10 Merkins each pole, sprint to the 6 pole for some active recovery of SSH, 2 x 10 Carolina DD with, 3x around 5 diamond merkins per pole with some SSH, at this point. Then the hand off
Transporter Q
Started out with mosey to “the Frack Hill” for 7’s, Squats at the bottom, Burbees’ at the top with a run up the hill backwards. Mosey around school and grab some wall for a quick people’s chair and lets throw in some air presses while were at it. Mosey over to the benches behind the school 15 dips 15 Derkins and 50 american hammers. That about all we had time for with the jog back to home base.
Moleskin: Transporter- Im impressed with Mcfly, Biff and Gigawatt, they jump in with both feet and don’t waiver. First week and they have been to every work out. Keep it going men.. Other than that it appeared to be a real quiet morning the beatdown started with Doc pushing the pace so there was not much chatter this morning, my guess is that everyone appreciated the beatdown.
Announcements:
Children’s Attention Home- Fundraiser September 24th (See Rockwell for Tickets) Link http://attentionhome.org/deepintheheart
F3 Sanctuary- 7:30 Westley Chapel Brooklyn pizza- Act like men
Let’s start with a punch that was so perfect, in a real fight, would have ended the fight. In the brief moment, I leaned forward to deliver a set-up jab, with the thrust of an Atlas rocket, Side Car’s upper crashed into my untucked jaw. Well done Side Car.
Stations
P1 – Gloves
P2 – Pads
P3 – Jump rope
P4 – Heavy bag
P5 – Mary
Rotate through, then rinse & repeat
Sparring
Loogie had to leave early for work, so we were left with an even 4. Each bout was two, two minute rounds in the GaGa pit. While waiting, the other duo traded pads and gloves.
Bout 1 Bantam Weight
Wild Turkey v. Side Car
Bout 2 Heavy Weight
Marlin v. Chipotle
12 meatheads posted this morning to get stronger. This is how they did it:
THE THANG
5:30 struck. Short disclaimer and we began…
MIC CHECK: Tom Petty, The Fix
SSH x 10 IC, IW x10 IC, Mountain Climber x 10 IC, Prying Squat X 1 OYO
OPENING ACT: Chuck Berry, R.E.M., Steppenwolf, Bryan Adams, John Fogerty
SINGLE BELLS
5 then 10 reps of each:
2 Handed Swing
High Pull Left/Right
2 Handed Swing
Snatch Left/Right
2 Handed Swing
Lawn Mower Left/Right
2 Handed Swing
1 Arm Overhead Reverse Lunge Left/Right
2 Handed Swing
Merkins
HEADLINER: Scorpions, KISS, Twisted Sister, Survivor, R.E.M.
DOUBLE BELLS
P-1 Called Exercise, P -2 Merkins (Wide arm, Regular, Diamond, repeat), then flap jack
5 then 10 reps of each
Double Swing
Double High Pull
Double Snatch
Double Row
Double Squat
Double Press
ENCORE: Funktown America, Grand Funk Railroad, Dire Straits
FARMER CARRY CIRCLE OF ABDOMINAL PAIN (METAL MARY)
Pax took turns walking around circle while farmer carrying 2 – 40 lb KBs
All other Pax did called exercises
Lot’s of Flutter Press (flutter kicks while pressing KB)
Lot’s of Louganis
A touch of Planking
(A touch of Confusion)
AFTER PARTY: Creedence Clearwater Revival
3 minutes of Double KB Exercise of Choice – OYO (or stand around and stare at the Q)
6:14 and we were done (Q owes you 1 minute)
COT: Take out by Bulldog
ANNOUNCEMENTS:
F3 Golf tomorrow
F3 Pool Party Aug 20
Meathead 2 year Anniversary next week – High Tide on Q – don’t want to miss it!
BACKSTAGE PASS:
NAKED MOLESKINE:
Great group of guys out there this morning, working hard. Nice mix of veteran PAX and newer PAX, as well as a few young guys to bring down our average age quite a bit. Not much mumble chatter was heard. Maybe that was because YHC was close to the speaker, or maybe that was because he was trying not to get lost, despite the index card at his feet. YHC forgot about the 2 handed swings planned after each exercise until about half way done with the first round. We tried to catch up a little, but you are free to complete these at home if you feel slighted. Also, YHC forgot about the P2 Merkins for a bit, but nobody really seemed to care.
The plan was to get a good overall body warmup with the first half, and then really push ourselves with the doubles. Music was “upped” to heaver metal since we were swinging heavier metal. Despite having an even 12 PAX, somehow YHC ended up without a partner. #Iwillsurvive (or maybe) #AllyouF3brothersaremypartners sounds better. Didn’t matter really. All YHC has to say about the doubles is that everyone kept pushing to finish their reps. Not much modification was seen. Some odd grunts and moans and breaths were heard during the double snatches. At least some of the PAX were using some really heavy looking KBs this morning. #Meatheads. YHC remembered some sage advice prior to his VQ and used lighter KBs so as not to fail in front of the PAX today.
The whole “take turns with a farmer carry around the circle while the rest of us do ab exercises and then pass off to the next person” didn’t go so well. I’ll just leave it at that. #Confusion. #QFail. YHC will say that this was supposed to be a nice wind down and picked tunes to represent the celebration of just finishing some hard double KB work. However, 3/4 through the ab exercises and they seemed harder than the double snatches. Finally just gave up and offered option to do a few more double KB exercises #10minutesistoolongformetalmary. Due to a combination of missing a few reps of 2 handed swings early on and iron men PAX who just kept going without long breaks, we simply finished faster than expected. Hence the prolonged metal mary and awkward ending. Look out for next time #alreadyhavesomeideas.
Thanks to HT and Brown for the chance to lead you fine men today. It was an honor and a pleasure. I know I’m stronger because of it.
No SF…apparently the happy Nebraskan or DK is holding it hostage and never relinquished possession. Trivia question: can anyone name the other original tri-Q that led to the AO’s name? Anywho, the veteran Hydra pax was summarily disclaimed and off we went. Did I mention to modify if necessary? Mermaid would not have been pleased.
The Thang & Moleskine:
YHC said follow me and off we ran to Colony Place – about 0.6 miles to the far parking lot. Circle up for COP. Wait a minute, where’s Ironsides? Q failure….and we’re only 5 or 6 minutes in. There’s Ironsides. YHC found out later that he was feeling his oats, not due to the Q’s regimen, rather due to the flu. More on that later.
COP:
IW x 20 IC
H-R Merkin x 20 IC
At this point, Curd started talking junk about who was my favorite #20 for the Cubs or other teams. Somebody said Ryne Sandberg was #20. WRONG. Purple Haze – where are you?! Puddin’ Pop made the correction on Ryno’s #…..23, of course. T- claps to the site Q. The Mayor is a fountain of useless sports trivia much like YHC. Puddin’ continued to list some other noteworthy #20’s such as Kurt Coleman, who signed a 3-year deal with the Panthers. #keeppounding Someone else in the pax adroitly mentioned Chris Gamble was #20 as well. The unfortunate commonality is not that they are/were both DB’s for the Panthers; but unfortunately both played at Ohio State. Ohio State is like a bad penny or Celine Dion….they just won’t go away….and they’re everywhere.
Where was I? Did I digress?
Squat x 20 IC
Flutter x 20 IC
At this point, Champagne had not corrected YHC’s form. #miracle He did call me an angry Q later, which was true…sort of. That was after Gummy called me out for poor form on CDD’s. Really? Some made up exercise named by Dredd? Is there a correct form? Ok, YHC’s form on those is terrible. I’m coachable, but perhaps the shredded rotator cuff is holding me back.
Ok, so we’re still in the far parking lot at Colony Place, and it’s a pretty big one…much smoother than the meatgrinder at OPES. Let’s take advantage of that, shall we?
Bearcrawl the length of lot – 50 or 60 yards? No idea, but some of the pax were bitchin’ something fierce. Stop at every third line and do 3 merkins.
Burpee broadjump back the length of the lot. #refuseniks aplenty out there….not sure if that was necessary modifications or folks were already mailin’ it in at the 15 minute mark. Curd was mailin’ it in and Gummy called him out. Thanks for the assist from Area 51’s most sarcastic pax. Love it.
Lunge walk the length of the lot, stopping every 3rd line for 3 squats.
Jog to the fountain for the following:
5 Jump Up’s and 5 CDD’s x 3 OYO
5 Jump Up’s and 5 Widearm Merkins x 3 OYO
Plankorama to work the core – just as important for you BRRers…according to someone? We did various plank, including but perhaps not limited to: Southern Gentleman, Yankee Aggressor, Chilcutt & 10 alternating leg lifts while in Chilcutt. Need to name this one. Suggestions: Gummy? Mayor? TR? Horsehead? Damn – forgot to call Makthar N’Dijaye’s.
Run back past OPES to the Methodist church on the other side of Rea Road for some rock work. Lifting only, no running. Took the pax about 5 minutes to procure a rock. WTH? And The Mayor was playing in the creekbed forever. Don’t remember exactly what we did as we were “interrupted” by several women arriving for some early morning 3rd F at the church. But we did overhead press a couple times, some bicep curls, tricep extension, and some sort of upright row while in squat. Absolutely certain YHC had incorrect form on this. Champagne was merciful.
Run back across Rea all the way to back of OPES to the only hill, if you can call it that. You really can’t call it that, but we did Triple Nickel on the ant hill with 5 H-R Merkins at the top and 5 Jump Squats at bottom – Backwards bearcrawl up the hill in between. #crowdpleaser
The pax then ran back to the launch lot. Everybody said we were done, but YHC had to finish with 10 6-count burpees in cadence. Done.
Gummy took the pax out in prayer thanking God for strong bodies to workout and then hedging with a “well… most of us that is.” Good humor.
More Moleskine
A couple more noteworthy items:
Curd ran in – 2’ish miles roundtrip. Also, he was excited to announce after the downpainment that his longboard/skateboard was due to arrive tomorrow. WTH? Anyway, he promised to ride it into Hydra soon.
Ironsides left just prior to the rock work. He was about to spill merlot, and wanted to make an exit gracefully. He’s on Q next week…assuming he’s not still green in the gills. Get well brother.
F3 Golf tomorrow – come on out to play at last minute, just donate some $$ to F3Leap and heckle the pax, very few of whom have any business getting near a golf course. Current odds on Brown wearing a Fishnet golf shirt and purple shoes are at 5:1? And odds of Poptart – aka Beer Miler extraordinaire – donning an Ike Turner for the round are at 3:1.
I need to stop writing. You need to get back to work.
19 of Area 51’s finest fitness fanatics ventured into the stifling pre-dawn Gloom for another edition of Peak 51.
The Thang
After a relatively thorough disclaimer, the PAX moseyed to the parking lot behind MES for a quick COP consisting of 20 SSH and 20 IW.
Sweaty Starfish:
AMRAP Extravaganza:
Mosey to the playground within the small track for partner work.
Hillwork:
Mosey to the hill behind the baseball field and line up at the bottom for 7s, starting with 1 burpee at the top and 6 jump squats at the bottom, working our way up to 6 burpees up top and 1 jump squat down low. Yes, YHC knows we did this last week during Horsehead’s Q, but YHC liked it so much it was a no-brainer for today’s Weinke. Burpees are one of YHC’s least favorite exercises, but as the saying goes, what doesn’t kill us makes us stronger.
Mosey to home plate and line up for an AYG around the bases in honor of our brother Sensei’s trip to Iowa for the Beepball World Series.
Mosey back to launch point for four-ish minutes of PAX-led Mary, which included the flutter, dolly, protractor and Freddie Mercury.
Strong takeout by Booyah to wrap it up.
Naked Man Moleskine
Lacking many notable memories from this morning’s workout, YHC undertook a bit of internet research to help fill this space. After checking to see which historical events took place on July 28 (U.S. recognition of the metric system in 1866, #kilometers), YHC discovered that two of Major League Baseball’s 23 perfect games occurred on this date. On July 28, 1991, Dennis (#ElPresidente) Martinez of the Montreal Expos retired all 27 batters he faced without allowing a baserunner. Kenny Rogers threw a perfect game while pitching for the Texas Rangers on July 28, 1994. Will there be another perfect game to add to the list in 2016? It’s doubtful since the Indians have an off day, and the analytics guys in the front office say no, but it would be amazing nonetheless. #CarnactheMagnificent
Today’s VT recipients for outstanding athletic dominance are Orange Whip and Smokey. Congrats gentlemen, well done. Excellent work by all PAX in attendance this morning, pushing through the muggy conditions and really getting after it.
Thanks to Booyah and Sensei for the opportunity to lead.
SYITG
Announcements
YHC was the only person standing around last week when Slim Fast and Strange Brew realized they were both DR this Friday. Despite my attempts to run away, they caught me (#notfast) and I was voluntold to Q this week. Here’s the plan:
Thorough disclaimer
Warm up down Strawberry, including dynamic stretching (Bratwurst special)
Huddle at the first speed bump for some intervals:
200 with 200 recovery (jog, not walk)
400 with 200 recovery (jog, not walk)
The intervals will be run at a pace slightly faster than I-pace. Here’s a description of I-pace from http://runsmartproject.com/calculator/
Variety: VO2max Intervals (see below).
Intensity: Generally in the range of 95-100% of VO2max or 98-100% of HRmax. Intervals are “hard” but not all-out running by any means. Usually at a pace that you could maintain for about 10-15 minutes in a serious race.
Repeat until 6:10, then mosey back to the launch lot.
All paces are welcome at Mountain Goat and we will be running together. YHC will start each interval after all pax have returned to the start point. See you in the gloom!
He may not be a big Twitterer, but it’s a good thing Lobsta Roll uses some tools of the 21st century. He emailed me yesterday to remind me I was scheduled to Q at Anvil, and despite the fact that I had it on my calendar I had no idea. So my immediate reaction was to dig out something from the old bag of tricks…tweet sent…done. As those who posted this morning know, that is not what I ended up doing after all. So with the VSF planted (don’t recall seeing a real one) and the pax appropriately disclaimed, here is what we did.
We started out with a short mosey toward 51, with a stop in the grassy field for COP:
We then proceeded to run over to Five Knolls (aka Lauren Conrad) for some fun with hills – stopping to do 5 burpees at 5 different intersections along the way for a total of 25 burpees, ending at the far end of LC.
Jog back down to bottom of half-pipe on Five Knolls
Head back to AO, stopping for 20 squats at 4 intersections for a total of 80 squats.
Mosey to the courtyard back at the church
Mosey to North Face – plank and wait for the six
Mosey back to launch point for Mary
Finished
Moleskin:
I’m pretty sure I made a couple people mad with my pronouncement before the workout that we would be heading across 51 to Five Knolls. Van Pelt, who like me had just experienced the misery of Fast Twitch on Lauren Conrad the day before, was clearly unhappy with the decision…but he came along anyways. Utah also made some comments about it, but since he skipped Fast Twitch yesterday he needed to get in his hill work this morning anyways.
It was good to get out to Anvil again. It holds a special place for me after getting it started with Young Love a couple years back. Such a great AO with so many options…so many I decided to go off campus today. I guess even though I’m not doing the BRR, I’m still feeling the instinct to train for it this time of year and know that many are looking for more running at the workouts. I hope it didn’t disappoint, yet I also hope that those that don’t like to run feel like they got enough of the strength training you might have been looking for. I aimed to hit a bit of everything…from burpees and merkins, to squats and plank walks, to plenty of Mary to finish it out.
Everyone worked hard out there this morning. Well done men! Thanks for letting me lead you this morning. Mermaid, thanks for taking us out in COT.
Announcements:
Sanctuary’s mid-summer break is over. Tomorrow, we resume with Transporter as your Q, studying “Act Like Men” by James McDonald. We will continue to look at God’s purpose for men, and how we can support each other in achieving this purpose — all while eating pizza and drinking beer (if you wish). A no brainer.
Every Thursday from 7:30pm – 8:30pm at Brooklyn Pizza in Wesley Chapel, on Weddington Road. See you there brother.