If you don’t feel like puking you aren’t going hard enough.

If you don’t feel like puking you aren’t going hard enough.

12 Men posted at Anvil this morning and got what was advertised.  Strength plus high intensity cardio.  The pre-blast Tweet even scared off the 2 site Q’s.

The Thang –

Disclaimer.

Run from cars over to front of Church for COT on the patio.  SSH, IW, Very slow squats, and Merkins.

Mosey to Rock pile near 51.  That’s where the good rocks are.  Grab a lifting rock.

Note – Impressive crowd today as everyone picked a respectable lifting rock.

All rock exercises in Civilian Count to 15.  Overhead squat, Curls, & Good Mornings.  Repeat all three.  Then plank.

While planking instructions were given.  You were to run hard to given location.  If you could have a conversation during your run, it wasn’t hard enough.  Your pace and heartrate should reduce you to small grunts and fighting back the Merlot spills.

From the front of the church head back around the church, past the cars, out to Rea, left on Rea and stopping at 51.  Mosey back to Rocks.  Just over .5 miles at high pace.

Back to the rocks.

All rock exercises in Civilian Count to 15.  Sots Press (Courtesy of Icky), Tricep Extensions, & Bent over Rows Repeat all three.  Then plank.  Repeat throw up run.

Back to the rocks.

All rock exercises in Civilian Count to 15.  Thrusters, Front Raises, Louganis.  Repeat all three.  Then plank.  Half the throw up run, stopping at tables by the cars.

A few rounds of 15 split squats each leg with 15 derkins followed by some Mary:  Flutters and Dolly.

Circle up by cars for Burp and Merk – Starting at 1 merkin for burpee increasing 1 each time to 11.  Freddy Mercury and Protractor to kill the time.

The Moleskine:

I learned something this week.  From Joker.  I was as surprised as you are.  On Monday Joker jumped out of his car, 30 seconds late for his Matrix Q and just took off.  Ran about a 6:30 pace for a half a mile.  Did COP.  Then did the same course in reverse at a similar pace.  We did it one more time.  It sucked.  But I came to the realization that sometimes we all get into a bit of the standard rut of workouts.  We do distance, but we settle into a comfortable 10K pace.  We do wind sprints, but they only last for about 75 meters at a time (even though we claim they were 100m in the backblast).  Sometimes we will recovery run to the light pole or tree and back, but that’s usually a fast mosey with too much chatter.  All of these are good maintenance, but none stretch us outside of our comfort zone to improve.

Enter the hard pace middle distance.  Short enough not to settle into the 10K pace, but far longer than a 15s sprint.  And it’s straight awful.

Lots of strong workout there.  Mermaid and his repaired knee was leading the pack.  Followed closely by Depth Charge.  I was suspect if Depth Charge was really worthy of such a handle, but he deserves it.  Crushed the workout all while carrying, what sounded like, 15 pounds of keys in his pocket and in hot pursuit whoever was leading the run.  Not sure what he was worried about.  No one ever gets there car robbed at Calvary?

Red Rocks pulled a great Austin Powers impression on the way in this AM.  I am pretty sure that was a 34 point turn to settle into a parking space.  Right in the middle of a completely open lot.

Icky – big props for giving it all you got.  And for feeding the birds.

Welcome to Puffs from Roanoke who is in town this week.  Keep on coming out.  Go Hokies!

O’Tannenbaum, was almost on time.

Really awesome job as everyone really gave it their all.  I appreciate the effort.

Sign ups for Christmas Party and Joe Davis run.  Lot’s of F3 PAX planning to attend both.

Thanks to Mermaid for the takeout.

-Alf