I was pulled from the bullpen around 9:30 last night and gladly accepted. I already knew what we would do….
Long Mosey around school back to middle school, circle up
20 SSH IC variable speeds
10 merkins, slow count IC
Calf Stretch lets mosey
Many of you may know where the 200m and 400m are marked but all the guys today, that have never been a part of a speed workout, will not forget it.
Start at the stop sign for 200m (75%) once you hit the 200m mark job the rest of the way down just past the high school to the large crack in the road.
400m back to the stop sign and mosey around the circle in front of the middle school…REPAT…All morning!!
For the last 400m, we kept jogging all the way to the shed for a cool down. Audible…One more 400m back up the yellow brick road to COT. I’m sure no one broke a record, we were smoked.
Hard workers these guys were today. I only had to break up the baking group once and then they started pushing harder. The runs we did today are designed to get your mile time down and help with endurance for long-distance running. The goal, for most of us Gramin wearers, is to keep the splits very close every 200m and 400m. We maintained that pretty well but each time seemed to be a bit faster than the previous run. Dasher, myself and Wolverine tried to catch Gerber all morning and were successful…once…sorry none! We did find out the KY actually likes his name and all the guys trying to change it should let it ride. You can buy it at the grocery store! Ask Dasher what you can buy at Walgreens….. I can tell that a lot of guys are getting faster and posting at the WE workouts will continue to help. At the end of the day it’s up to each pax if they want to work hard, go through the motions, or just chat about warm apple pies grandmaw used to make. Well done guys!
WTF is May 1st. $10 buy-in for food and other items. There will be a t-shirt order going around soon, shirts will be $8-$10
I took us out.
I took the Ignition Q last minute and was pretty excited to lead it again. See below.
Head straight to Lawson clubhouse, pick up the 6, and circle up.
Head down the concrete trails and hang a left into each cul-da-sac along the way, do an exercise, and back to the trail to the next stop. At the end of the trail, we ran into the cul-da-sac and hit some abs. Around the block, we went to the next cul-de-sac that had a trailhead. On the way back we hit each trail to the right all the way back to the clubhouse.
Trail exercises 10 of everything:
10 Dry docks
Some abs, mixed variety
Once at the clubhouse partner up. P1 held a plank while P2 ran around the big island back to the start. Rinse/repeat x3
Back to school
As we mosey back to the AO, I noticed Deflated was moving pretty good, I think the LRC has actually been working a bit!
Once at the school, we did a few sprints along the parking lot to kill the last two mins. Done!
I figure out one thing today if you want to slow hurry down off-campus just run slow! Without a headlamp hes crippled in the dark and that speed diminishes quickly. As soon as he could see if was off to the races. Good group today and I think we covered 5.5m but some got more.
Coming into this morning I was going to do the torturous 1-mile opener with piles upon piles of running but I changed my mind mid prerun. At Flash the audience comes in all shapes, sizes, speeds, and abilities, so only running is not going to make them faster…they/we need to get stronger. Here’s what went down.
5:29 DiCCS given, let’s mosey! At this point, Mad Dog had his shoes laced tight ready for the opening mile…AUDIBLE! Mosey to the middle school and circle up.
10 SSH IC
10 Merkins IC
10 Plank Jacks IC
10 Mountain Climbers IC
5 Merkins IC
Mosey to grass field beside BB court.
1 AH/4 V-ups @ 5/20 keep AH’s and switch to Back Scratchers… This burned pretty bad but I think I got points for finding some nice dry soft grass to use.
Mosey to Transporters Shed
Mosey to the BB court – Circle up –
Line up on sideline –
At this point in the workout, ALL the buses were nice and warmed up. As we moseyed by we were instantly punched in the lungs with the thickest exhaust fumes I believe I have ever experienced while running at Cutheberson…It was terrible. Stop at benches
Jailbreak to the end of the parking lot towards COT….mosey the rest of the way back.
Good job guys! After today I realized that we have some STONG Pax amongst us! Some are runners, some are not…and that’s ok. Post, work hard, and get stronger! Thanks for letting me lead and I look forward to the next time!
New AO – Fullmoon @ 5;15 Waxhaw Elementary – Video died – See Chastain for details
CPR – See Surge
New AO – April 1st – @ 6pm – Walnut Creek Club House – Mountain Biking the Carolina Thread Trail – See Rockwell for details
5 pax joined me a for at Watchtower that even Damascus would understand. Sometimes simple is better.
We moseyed in front of the school down the sidewalk and hung a right to the bus lot.
10 low slow squat, let’s Mosey!
We moseyed towards the neighborhood connected to the school except we took a left and went into the neighborhood hood across the street.
Each driveway on the right knockout 5 merkins (15 driveways downhill)
On the way back knock out 1 burpee ( 17 driveways uphill)
Let’s mosey- cross the street and stop at the first intersection.
Mike Tyson at the top and Bobby Hurleys at the bottom. Done.
From the top of intersection mosey deeper into the neighborhood, at each light knock out 20 speed skaters. Roughly 8-9 lights. Your legs will thank me!
Normal 1/4 count. Around 6/24 Mad Dog informs me have 7 mins left. Roomie move Deadwood, know your pax and make sure you have ample time to return…don’t Hooch it!
We paused the Ab Web and started the mosey back and we all arrive right on time.
Hard work by all this morning and thank for following me into the gloom.
So…. I wasn’t necessarily forced to Q but when an OG asks and you haven’t posted in a few weeks just go with it. Here we go.
I was so rusty and didn’t have my Weinke that we almost skipped to the second item on the list…but we didnt.
Mosey to the intersection near the traffic light.
At parking lot
Mosey to the normal 4 corners starting location.
Moesy to the bottom of the long hill beside the drivers ed cars.
I hit 5 miles and thought I wasn’t going to make it a few times… But this is F3 and fellow Pax are always there to push and encourage you to dig a little deeper and keep going. No need to mention anyone, they are all fast. Thanks for letting me lead, I’ll try to get out more!
See Chastains BB for announcements.
Wax I was NOT looking forward to Qing today but I didn’t want to let the Chicken man down. On arrival, all the pax were mixed in with the Mashers and not in the normal location under the light pole and I thought, “there is no way we have 20 pax that are injured? Did they know I was Qing and didn’t want to run? So I yell, “Flash is over here” and most of them headed over. Quick DiCCS and let’s mosey.
Slowish mosey to the parking lot beside the stadium.
10 SSH IC
10 IW IC
10 Marocain NC IC
10 Merkins CC
10 Plank Jacks IC
10 Peter Parker IC
10 Mountain Climbers
I think we did one or two more but I can’t remember.
Mosey to the top corner of the large parking lot.
4 corners – Deadwood style – Corners #1 -5 burpees #2 -5 Dry docks #3 -5 Squats #4 -5 burpees
Run to the first corner do the burpees and run back to the start.
Run to the second corner but do the burpees at the 1st corner on the way.
Run to the 3rd corner and do corners 1 and 2 on the way and then back…you get the idea.
Quick ab work
40 pistol lbc IC switch legs at 20
Mosey to the center of the lot and circle up
Pax hold a plank until it’s their turn to do a merkin and each pax counts out loud. We had about 18-20 guys so we went to 400. The pax killed it!
Circle of Pain
Stay in the circle. One pax calls an exercise and runs while the pax do it. I called Burpees. #sorrynotsorry
We made is all the way around with about 5 mins to go but I didn’t take into account the 6. They got back about a minute late. I Hooched it or did I?
Well done guys! Thanks for following my lead into the gloom and working hard! Shake N Bake pushed extra hard at the end and earned the “Chain of Pain”. Nice work man!
What can I say, I’ve had a long week and forgot all about Qing the Floater and definitely forgot about the BB. Thankfully Carb Load reminded me the day before or audibles would have been flying!!
Warmup: With about 45secs until launch, in the distance, we hear it. You know that low chug chug chug….chug chug chug. The damn train. We finally spot it with about 30secs until go time and my eyes are fixed on my watch as if it would speed up the train. 5:30 hits. Let’s go, boys, pace yourself and get after it. About 5 mins in we were all spent. Nonstop burpees take a toll on you. I think it was about 6.5 mins and the train was out of sight.
Mosey to the B-Ball court and circle up, I mean we just did like 50+ burpees….we were warm.
SSH x 5 IC
Merkins – Wide, Regular, Diamond x 5 IC
I referred back to past BB and a simple yet effective exercise. I remember that last time I tried it I audibled (SHOCKER) so we didn’t finish. Today there would be no audible.
7’s on Bad Idea – blahhhh
Recalculating was behind me and I overheard him say..Yep, this is going to be a running work out.
The 7’s felt like they would never end! We ran up and down that hill for around 20-25 mins, roughly 2 miles. TERRIBLE!
At the top 6 MH’s
At the bottom 1 squat – 5-2, 4-3
Even though Recalculating yell out OMAHA OMAHA as we met each on the hill I was going to finish. Done!
Mosey to the wall for some Donkey Kick holds. We didn’t have time for the entire web thanks to the 7’s. We also skipped the b-ball court, I had some fun stuff planned! Let’s mosey.
At each intersection, not side paved driveways Carb Load, knock out 3 burpees. At the BBQ restaurant, we held for the 6 that was already pulling in. We crossed the street and ran over the bridge. At this point, some of the pax got a little worried. A founding member on LRC was upfront leading and almost took us down Providence Rd N. I yelled LEFT, LEFT. He turned, that was close. Some of the pax would have been able to hold a 7:30 pace and make it back on time and I definitely wasn’t going to Hooch it.
We pulled into COT with 2 mins remaining. On your six.
20 Flutters IC
20 LBC IC
20 Pretzel crunches IC….DONE!
Thank you for enduring Bad Idea with me. It sucked but we got through it. Keep your eye on O-69 he is getting fast, he was jogging up Bad Idea. Thanks for letting me lead and my apologies for killing the streak. It had to happen at some point. haha.
I took us out.
100 Pax Challenge
Spartan Race June 27th – all skill levels welcome