Killer B’s Caught in a Webb



Killer B’s Caught in a Webb

This is probably one of the dumber Qs I’ve had and that’s saying something. The temperature was in the low 30s, the rain wasn’t letting up, and I had a terrible idea that we would do a Webb that involved Burpees.

Quick flashback, almost exactly a year ago, February 6th to be exact, I made the half marathon trip across the border to support Bottlecap’s Q here at The Arsenal. It was a rainy, nasty day that day as well but Bottlecap was a nicer Q than I and kept us under the shelter.

So here I am pulling into the parking lot and I’m the first one here. The minutes tick by and I hope (pray) that no one else is dumb enough to join me. The first car pulls in at 5:28, followed quickly by another. So close!

Soft Pretzel and Brexit are given ample warning that we will NOT be staying dry. We WILL be getting wet. They are still following me. Crap.

DiCCS on the run. If you aren’t an F3 Waxhaw guy, no I’m not talking about the 3 of us. DiCCS stands for
Disclaimer – I’m not a professional. Modify as needed. Don’t sue…etc.
CPR – I’m CPR certified. Hopefully others are too. If not, I’d strongly consider it for your F3 brothers and your family and friends’ sakes as well
Cellphone – I’m carrying one. In an emergency, the sooner you can get EMTs on the way the better. Don’t be caught running back to your car to grab a phone. Bring one with you.
Safety – I wear a headlamp. You should too. At the very least a reflective vest. It’s dark. It’s rainy. It’s early. We can’t count on drivers to see us.

Alright. Enough of that. Here’s what we did.

Warmup

In most obstacle course races, one of the first challenges they have you do is get a little dirty. Get your feet wet. Get you nice and prepped (and miserable) for the rest of the race. For example, in the Tough Mudder they put you through a mud pit where you crawl under barbed wire and they call it the “Kiss of Mud”. I didn’t make the PAX crawl on their bellies, but we did our own little Kiss of Mud right off the bat by walking wading through the grass pond towards the maintenance road that leads to the high school. No turning back now. All the way down the road and into the high school parking lot. 10 SSHs, 10 Imperial Walkers, 10 SSHs, 10 Moroccan Night Clubs, 10 SSHs, Calf Stretches, Glidah Stretches and recover.

The Thang

The outside perimeter of the high school lot totals about 400m so it makes a good “track” to try out some speed work. The next set of exercises would follow the same pattern. Exercise then run the perimeter.

Side 1 – Run this at 70% of your top speed. Think of this as your race pace. Whatever you’d run a long(er) distance race at
Side 2 – Run this at 50%. A recovery type pace
Side 3 – 90-100% here. We’re looking for finish line speeds
Side 4 – Back to recovery pace around 50%

We ran this loop 4 times total. Exercises preceding the run were:

Round 1 – 10 SLOW Merkins IC / 10 Low SLOW Squats IC – Run
Round 2 – 10 SLOW Diamond Merkins IC / 10 Dips IC – Run
Round 3 – 10 Mike Tysons IC / 10 Can’t remembers IC – Run
Round 4 – 10 Dry Docks IC / Sister Mary Catherines IC – Run

Round 1 wasn’t super terrible because the rain was light. About 4 steps into the Round 2 run the rain picked up and I’m pretty sure there was some sleet in there. Pretty sure I know how it feels to go lightspeed now because this was the view with my headlamp on:

With that out of the way we headed back down the maintenance road to the elementary school bus lot. I was looking for a spot without puddles and thought (mistakenly) that the covered walkway would be our ticket. No dice. Ah well, we’re here. It’s time for the main event.

Killer B’s Caught in a Webb

You’ve heard of the Killer B’s? Exercises staring with the letter B done in succession? You’ve heard of a Jack Webb? 1 rep of an exercise (increasing by 1) followed by 4 reps of another exercise (increasing by 4)? Well this garbage I was about to unleash combines them and sheesh it was the worst.

1 Burpee, 2 Broad Jumps, and 4 Bear Crawls
2 Burpees, 2 Broad Jumps, and 8 Bear Crawls

5 Burpees, 2 Broad Jumps, and 20 Bear Crawls

That went about as well as expected. We needed a break. I needed a break. A quick change-up for a little partner exercises. With 3 of us that meant one exercising and 2 running. No rep count, just AMRAP until the runners get back. Repeato until each person has done the exercise.

Big Boi Sit-Ups
Squats
Did we do another round? Who is Qing this thing??

Back to the Killer B’s

6 Burpees, 2 Broad Jumps, and 24 Bear Crawls
Let’s not mutiny here. We’re running low on time. Audible!
5 Burpees, 2 Broad Jumps, and 20 Bear Crawls

1 Burpee, 2 Broad Jumps, and 4 Bear Crawls

Nearly there. No longer wading this time, we doggy paddle across the pond to the COT lot. Time for some Donkey Kicks.

10 Donkey Kicks – hold it at the top for a 10 count
9 Donkey Kicks – hold it at the top for a 9 count

1 Donkey Kick – hold it at the top for a 1 count

I said afterwards this is a Chastain Special. Brexit said he was just trying not to black out. That’s NOT the Chastain Special, but maybe it should be? Donkey Kicks til you black out.

Less than 2 minutes remaining so a quick lap around the lot and we’re done.

Soft Pretzel put in a few extra seconds of running to his car to get it running and warmed up.

Moleskin

I appreciate the invitation to Q The Arsenal. I’m always open to try new AOs and lead a different group of guys. Maybe next time we’ll have some better weather. Regardless, I have extra thanks for both Brexit and Soft Pretzel for not only getting up early and willingly going into this nastiness, but for the enthusiastic support when I said we WOULD be getting wet. Hopefully you got your money’s worth.

No announcements this time.

YHC took us out

 

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