The Most Wonderful Time of the Year!



The Most Wonderful Time of the Year!

Some might say that Christmas is the most wonderful time of the year. In F3, I say it is BRR training season. I was a driver last year and I can say that going out and running with the guys (just in case I was needed), was the highlight of my year.
5:30…

Proper disclaimer was given. Sensi is not responsible if you get hurt, Lois is not responsible if you get hurt, and Benny is not responsible if you get hurt (still on IR, but a nice shout-out)!

We started a little run from the parking lot, to the front of the church, take a right, to the back of the church parking lot.

Warm up:

15-IC SSH

5 merkins

15-IC Imperial Walker

5 merkins

15-IC Windmill

5 merkins

20-IC LSS

Plank. Right leg up, right leg down. Left leg up, left leg down. Left Arm Up, Left Arm down. Right Arm Up, Right Arm Down.

I didn’t feel like more merkins, so throw in the Plank at the end. I mean, if you’re going to do this BRR thing, do you really need bulging biceps?

Main Thang…

The basic idea for this workout came from a F3 workout that I had done last summer at North Myrtle Beach. Instead of it being BRRS, it was BOMBS. At one point, Lois led a workout doing BLIMPS, which jogged my memory. I knew that a lot of guys at Peak 51 were on the Mountain Goat BRR teams, hence, BRRS.

At the bottom of the parking lot, I had setup 4 cones that were approximately 10 feet apart. Partner up.

Give me a B for 50 Burpees as a team.

P1 – runs to cone 1, backpedals to start, runs to cone 2, backpedals to start, runs to cone 3, backpedals to start, runs to cone 4, and backpedals to start.

P2 – while partner 1 is running/backpedalling, P2 start on burpees. When P1 is done, then P2 starts running and P1 is doing burpees.

When the team is done with 50 burpees, then together they run a lap around to the front of the church and back.

Give me an R for 100 Rosalitas as a team

P1 – runs to cone 1, backpedals to start, runs to cone 2, backpedals to start, runs to cone 3, backpedals to start, runs to cone 4, and backpedals to start.

P2 – while partner 1 is running/backpedalling, P2 starts on Rosalitas. When P1 is done, then P2 starts running and P1 is doing Rosalitas.

When the team is done with 100 Rosalitas, then together they run a lap around to the front of the church and back.

Give me another R for 150 Rocky Balboas as a team.

I needed another R, so I checked out the Lexicon. Essentially, throw a left jab with your right leg out, then right jab with your left leg out. This was a 4 count move to count as 1. This move took entirely longer then what I had thought.

P1 – runs/backpedals

P2 – starts on 150 Rocky Balboas.

When the team is done with 150 Rocky Balboas, then together they run a lap around to the front of the church and back.

Give me an S for 100 Squats as a team.

P1 – runs/backpedals

P2 – starts on 100 Squats.

No partner run, as we were short on time. When all teams were done, we took off as group and ran up past the church, took a left, and back to starting point.

Time Up!

Announcements:

Keep Dumpster Fire and family in your prayers with the loss of his brother. I don’t have the right words. Just know that we are here for you.

Firecracker 4 miler – one year anniversary of Speed for Need over the 4th of July.

Also, Speed for Need will be at The Park Church 5k for Domestic Violence. https://www.thepark5krun.org

A new stretch workout “Pokey” will be starting soon at Elevation-Blakeney on Wednesday mornings. See Paper Jam or Madison for more info.

Moleskin:

I had so much planned for this workout. Unfortunately, the reality of time set in. I had thought that after BRRS, we would run in a square in the other parking lot by the trailers doing squat jumps/squats/monkey humpers in each corner. Or maybe run down to the Methodist church (.3), then we would do some Katie Boren’s (30 second plank, 30 second mountain Climber, 30 second rest for 3 sets) and don’t forget the Mary. I wanted to conclude with some stretching. I mean with all this running for the BRR, it is so important to stretch. Needless to say, none of it happened! #QFail

The BRRS concept was good. I’ll probably use it again next year at Basecamp. However, I would keep it to 50 of each exercise. Hence, we could get to other things.

The good news is that I am Q in a few weeks at No Myrtle Beach. So everything that we didn’t do today, we will probably do with the Grand Strand boys.

A few notes…

  • Thumper was downright fast. I’m not sure if he’s on a BRR team, but he should be. Smooth talking Slim Fast, will probably be calling him soon.
  • These guys need to stop asking if it was a 4 count exercise. Just go with it.
  • Glad to have Furly out there. He’s Kotter, having returned after 2 years. Really seems to have the right attitude and wants to get back to. Keep with it.

Thanks for the takeout by Madison. Glad to have the Sparta guys join us at the end.

When I talked with my wife about running the BRR this year, she said “Go ahead and do it, you are just getting older”. Now that’s encouragement! In all seriousness, she’s right. I am getting older and tomorrow is not guaranteed. But, I’m getting better. I’m getting better because of you guys – so thank you!

Now, let’s pile in a van together for 36 hours and run over 200 miles! It’s gonna be great!

 

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