20 men joined YHC in the launch lot between First Baptist and Matthews Elementary, ready to do some work. One man was an FNG, another for second F3 post, and, yet another, for 3rd F3 post. Thorough disclaimer and encouragement for hard work given and off we went.
Thang
Mosey around back of the church, through the parking lot, and onto the track for a quick warm up lap. Circle up in parking lot.
COP
SSH x 15 IC
IW x 15 IC
Mountain Climber x 15 IC
Merkin x 10 IC
Low Slow Squat x 15 IC
Line up at the end of the parking lot.
Parking Lot Triple Nickel
Run to far end of lot. 5 Merkin. Run back. 5 Jump Squat. 5 total repetitions. 5/5/5 for Triple Nickel.
Plank-o-rama to wait for all to finish.
Back to the line. Full Length Sprints x 2. Choice for plank start or standing start.
Burp and Merk to 6. Burpee with increasing number of merkins to 6. 6 for my 2.1’s 6th birthday today.
Mary: Flutter x 10/Hold 6 inches/Dolly x 10/Hold 6 inches/High Flutter x 10/Hold/Rosalita x 10/Hold
YHC asked for a volunteer to provide the F3 mission. Header obliged. The mission of F3 is plant, serve, and grow small workout groups for the invigoration of male community leadership. Useful information for our FNG and relatively new PAX. Thanks Header.
Mosey to closest sidewalk to Matthews ES main campus buildings. Bear Crawl from parking lot to the first full brick building. People’s Chair with 50 air presses. Short recover with 10-count. Peoples Chair with arms straight out front. Slow 10 count from Simba. Recover.
Bear crawl back to the parking lot. Line up for 2 more AYG sprints from high plank or standing start. PAX choice. Short recovery with 10 count in plank followed by plank-o-rama.
Mosey around the side of the school to the lot near the bus entrance. Circle up.
Triple 10 Set
10 Jump Squat/10 Crucible Merkin/10 Carolina Dry Dock x 4 repetitions OYO
Continue mosey around campus, past front door of school, back to launch lot.
Six Minutes of Mary
American Hammer x 15 IC (Thanks Header)/LBC x 15 IC/Heels to Heaven x 20 IC
6 Burpees OYO
COT
Moleskin
Thanks to Sensei for the invite to Q Peak 51. This was YHC’s first visit to this AO for a workout. Great AO with many options. Problem with Thursday is YHC gets FIA’d. Had to negotiate for this one. M settled for a Wednesday-Thursday trade. It worked out. Awesome to see some guys that I don’t see often on the other side of A51. Also awesome to meet some newer guys and our FNG. This is where the backblast title originates. We named him Blue Tiger, but YHC called him Blue Rhino in the count tweet. My bad. A51 already has a Blue Rhino. T-claps to the many PAX who reached out to make sure YHC was aware. Anyways, Blue Tiger attended LSU for undergrad and Carolina for grad school. Dumpster Fire spit out Blue Tiger and the deal was done.
The whole group crushed it today. FNG Blue Tiger, #2 post Tulip, #3 post Jello pushed hard. Smokey is a fast dude. He was out front on the Triple Nickel. We all stayed together and pushed through the humidity. Really enjoyed getting out with this group at Peak 51. Apologies for the Chillcuts in the parking lot. Not a good idea at all. T-claps to Smokey for the solid takeout.
Announcements
Pool Party 8/20/2016. 4-7 at Candlewyck Swim and Raquet. Preblast and sign up HERE
Southern Discomfort 10/22. A51’s very own CSAUP. Margo and Gerber are co-Q’s. Planning is in the process. Should be 8-13 miles with multiple AO stops for short pain stations along the way. Put it on your calendar.
Shovel flag planted firmly by Baracus. Geraldo was happy to see one in the real. Small crew today ready to get after it in the heat and humidity. Disclaimer given, of course, and off we go. Did one courtesy lap in the launch lot to grab Chowda. He came in hot at 0531. Here is what we accomplished:
Thang
Mosey from launch lot to the stadium. Down ramp to the track. One lap warm-up mosey. Circle up behind the North goal post.
COP
SSH x 15 IC
IW x 15 IC
MC x 15 IC
Merkin x 15 IC
Low Slow Squat x 15 IC
Line up in back of the North end zone.
The Beast
Run to 10 yard line. 6 x called exercise. Run to 30. 6 x called exercise. Run to 50. 6 x called exercise. Run back to 30. 6 x called exercise. Run to 10. 6 x called exercise. Run to back of end zone. 6 x called exercise. Plank upon return. One repetition.
Called exercises: CDD, Jump Squat, American Hammer, Merkin, LBC, Burpee
Plank at goal line. AYG sprint to 50. Plank. AYG to goal line.
Mary behind North goal post: Flutter x 10/hold/Dolly x 10/hold/High Flutter x 10/hold/Rosalita x 10. All IC.
Mosey back up ramp and over to entrance to stadium seating. Chair plank.
Stair repeats
Run from bottom of stands to the top. Run left and down next set of stairs. Left to start point. 10 repetitions. Plank-o-rama to regroup.
Bench Set: 10 Step or Jump-Up/10 Dips/10 Derkins x 3
Mosey back down to field level. One lap around the track. Line up at the North goal line. Plank.
AYG to South goal line. Plank. AYG to North goal line. Plank. AYG to 50. Plank. AYG to North goal line and continue at mosey pace to launch lot.
Mary/Merkin
Heels to Heaven x 15 IC/hold 6 inches/High Flutter x 15/hold/LBC x 15. High Plank. Merkin to 10 in civilian cadence: Regular/Diamond/Wide. Back to six. Flutter x 25 IC
COT
Moleskin
Shirts were drenched after this one. Soupy may be the best way to describe it. Solid group of men this morning. Babyface and Baracus set the pace on the stair work. All took turns leading the way on the sprints. Utah showing some serious fast twitch on the full-field sprints. Chatter was low this morning as sucking wind was the priority. Geraldo’s consistent counting much appreciated by YHC. He made sure the Q and the PAX had rep numbers.
Covered 2.2 miles in all with some running, sprints, strength, core, and ab work. A little bit of everything and very little recovery time. Dreams of winter months mentioned post-workout as PAX wrung sweat out of shirts. Strong work out there today men.
This AO is fantastic. Football field, track, stadium stairs, and many off-campus options, per site-Q Baracus. YHC encourages PAX to get out to The Charge and check out this AO if you have not done so already. The track is like running on clouds and the football field has soft synthetic grass. Access to stadium stairs is a huge bonus. Really enjoyed this workout and campus. Thanks for the takeout from Baracus, and for the invitation to Q The Charge. Keep Tesla and his son in your prayers this weekend. His son leaves the nest for Mississippi State.
Announcements
Pool Party: 8/20. Candlewyck Swim and Racquet Club. Preblast and sign-up HERE
Pax rolling in and Udder and Bout Time on foot. VSF had to do today. Chelms was MIA with the real one. Thorough disclaimer provided to include the following: I am not a professional. By participating in the workout suggestions, you, alone, assume the risk of injury. We will be running in the dark and may encounter curbs, speed bumps, stairs, etc. Please modify as necessary to avoid injury. Strong effort encouraged. That being said, off we went.
Mosey to level 4
COP
MC x 15 IC-hold plank
Merkin x 10 IC-hold plank
Pretty Boy Floyd Money Mayweather alternating Rib Shots x 10 IC-hold plank
Plank Walk Right/Left x 15 IC
IW x 15 IC
CDD x 10 IC
Mosey back down ramps and out of deck. Around corner to Stairwell 1. Plank.
Stair Repeats
Run up Stairwell 1 to Level 4. Continue on Level 4 to Stairwell 2. 15 CDD. Descend Stairwell 2 and run to Stairwell 1. Repeat until QIC calls time. 5-6 repetitions.
Mary: Flutter x 20 IC/Hold/Dolly x 15 IC/Hold/Heels to Heaven x 15 IC
Mosey through campus to picnic tables at front of school.
Bench Set
15 Step/Jump Up-15 Dip-15 Derkin x 3
Plank-o-rama upon completion. Mosey back through campus. Up Stairwell 1 to Level 4.
Reverse Plank to regroup and provide instructions.
Redemption Loop
10 Jump Squat. Descend Stairwell 1. 5 Burpees. Run Left around football field perimeter. Stop at scoreboard. 5 Burpees. Continue around the field. Stop at Visitor Entrance. 20 Merkin. Bear Crawl to parking deck gate. Run up short ramps to Level 4 Stairwell 1. Runstopper Q’d Reverse Plank-o-rama to regroup. Descend Stairwell 1 and continue to launch lot.
Mary: LBC x 20 IC/6 inches/45 degrees/Rosalita/Protractor/High Plank/Merkin x 10 OYO
COT
Moleskin
Apparently Chelms got worn out at the Cuda run last night. Fair enough. Sometimes it is better to rest than to push it. Gotta listen to your body. Welcome to site FNG Slum Lord and kotters to Hermey who has been on F3 sabbatical for about 18 months. Strong work today men and glad to have you both join the men of Centurion. Cane, Hops, Runstopper, Bout Time, Brilleaux, Udder, and Margo up near the front with Cane taking the honors of fastest man of the day. Brilleaux posting regularly since he was an FNG last month. He is fast (potential BRR?). Paper Jam had to leave early and informed the QIC. Apparently Marconi did too, who did not inform the QIC. A bit of confusion when the count was 14 instead of the 15 YHC counted at launch. Marconi showed for The Stand so the mystery was solved. Good idea to let the QIC know if you are peeling out early to avoid concern regarding the absence of a PAX. Rest of the PAX all pushed hard today as usual. Stair work got the sweat pouring and the humidity made sure the shirts were saturated. Much BRR talk around legs and total miles. Full training mode for a lot of guys. A pleasure to lead this group of men. T-claps to Udder for taking us out this morning. Have a great weekend men.
Announcements
Today is the last day to register to play golf in the 3rd Annual F3 Golf Classic. All money goes to support LEAP expansion efforts. F3Golf.com to register. Sponsorship opportunities are available.
Upper 50s and lower humidity made for a fine morning to do some work at Anvil. With site-Q’s McGee and Lobsta unable to post, the VSF was flying. Two FNGs on site when YHC arrived. Warmly welcomed by the PAX. Then, out of the darkness, Brushback joins the PAX after running the quarter mile in. Crew of 19 is disclaimed by the QIC.
Thang
Mosey through the vast Calvary parking lots over to lot near entrance 1
COP
SSH x 15 IC
Imperial Walker x 15 IC
Mountain Climber x 15 IC-hold plank
Merkin x 15 IC
Short mosey to adjacent lot next 51.
Repeats
Bear crawl to 1st island. AYG to end of the parking lot. 10 Burpee. AYG back to 1st island. Lunge walk to start. Plank to wait for 6.
Repeat x 2. Rep 2: 20 Jump Squat at end. 3: 30 Merkin at end.
Mary: Flutter x 15/Dolly x 15
Mosey to Pavilion.
Bench Set: 15 Jump or Step-Up/15 Dips/15 Derkin
Mosey to base of CHAMPS hill.
Triple Nickel
5 Burpees/Run up Hill/5 Carolina Dry Docks/Run down Hill/5 Reps (5/5/5 for Triple Nickel)
Chair Plank to regroup.
Mosey to Rock Pile
Rapid Fire Rock Set (per Twitter request from Haze)
Exercises done consecutively in civilian cadence to 10. QIC calls up or down, PAX calls 1-10.
Curls/Tri Extension/Overhead Press/Curls/Tri Extension/Overhead Press/Rock Squat/Curl
5 Rockees OYO and deposit rock to pile.
Mosey back to Pavilion.
Repeat Bench Set x 2. Upon completion, one lap around perimeter of CHAMPS field. Finish at parking lot across thoroughfare from Pavilion. Plank to wait for 6. Merkin x 10 IC. Mary: Heels to Heaven x 15 IC/6 inches/High Flutter x 15 IC/6 inches. Recover and mosey to launch lot.
COT
Moleskin
Welcome to our FNG’s, Brilleaux (pronounced: “Brillo”) and Once-ler. Solid work out there. Glad to have you join us at Anvil. Kotters to Brushback, who was a soft commit for Anvil when we chatted after church on Sunday. Great to have you back out with the PAX. 2nd post for Schneider, who was recently an FNG at Anvil a few weeks ago. Keep on posting. Knight Rider was #kotters and late last week at Anvil. Today he was on time and slayed all the work. Welcome to Queen, who typically posts at Hydra. He may have been a site-FNG. Another PAX who killed the workout. Hops took off like he was shot from a cannon on the 1st repeat and stayed near the front for all the work. Usual guys pushing the pace today. Alf, Thin Mint, Lorax. Red Rocks looking fast and strong, along with Cane, Hammer, Abba, Lambo. All pushed hard today at Anvil. Rapid Fire Rock set audibled in at the request of Purple Haze. He mentioned pool season. YHC will work on some new material to keep it fresh. These first couple of Q’s off IR included some staples. Meat and potatoes, if you will. Old school stuff. Covered 2.45 per the Garmin. Lower temp and humidity was a welcome change over the past few days. T-claps to Hops for the takeout prayer in Ball of Man. Keep site-Q McGee’s mother in prayers for healing. Always a pleasure and an honor to lead the men of Anvil.
Also noteworthy: YHC and Van Pelt talked a little BBQ after BOM. Sauceman’s BBQ at Tryon and West tops his list for Charlotte ‘Cue. Moves to the top of my list for Charlotte eateries I need to try.
Announcements
F3 Dads. Saturday at 0900 at Francis Beatty Park (A51) and SOB option at the Bull Ring in Ballantyne. Same time. The kids and dads have a great time. Check it out. I am out this week due to swim meet. Mr. Brady is A51 Q.
Whetstone Program. PAX mentoring program. Sign up as mentor or mentee. Lex Luther is A51 Q.
23 men arrived at the Centurion AO via various modes of transport. A few ran in and several did pre-work. May have missed some pre-work in PAX list. Claim your credit in comments below. 70 degrees with 94% humidity. Started sweating during the disclaimer. VSF planted. Off we go.
Mosey through CCHS campus out to 51 and travel north to plaza at corner of 51 and Carmel. Circle up. Plank to regroup.
COP
Merkin x 10 IC. Hold plank.
Alternating Shoulder Taps x 10 IC
Merkin x 5 IC
SSH x 10 IC
Triple Plaza Loop
Start in parking lot 50 feet from stairwell. Merkin 30 pack (10 regular/10 offset left/10 offset right)
Bear Crawl to stairwell. AYG up stairs, over 2nd story walkway, down stairs to launch. Repeat x 2.
Plank series to regroup. Mary with legs up and IC: Flutter/High Flutter/Protractor/Heels to Heaven
Mosey out of plaza lot to 51. South on 51 back to CCHS campus parking deck level 1 entrance.
Chair Plank to regroup. Following instructions given while planking.
PAX Choice Triple Nickel
5 Burpee
AYG to level 2, 3, or 4 (PAX Choice)
5 Jump Squat. Descend stairs to launch.
5 Repetitions
Plank-o-rama: High plank/RLH/LLH/6 inches/right knee forward/swap-PAX 10 counts for holds.
Group mosey to level 4 for MARY: LBC x 15 IC/6 inches/High Flutter x 15/Hold/Protractor
Descend stairs to level 1.
PAX Choice Sprint to finish. AYG to level 2, 3, or 4. Descend stairs and continue to launch lot.
COT
Moleskin
Just shy of 4 months since last Q at Centurion. IR due to meniscus tear and subsequent meniscal excision surgery 4/8. Limited duty last few weeks. Rolled the dice with this workout. Kept thinking, if you can’t do it, don’t Q it. Options exercised. YHC went to level 4 for only 1 of the 5 Trip Nick reps. Last four to level 3. Felt great to get back out on Q. IR is a hard place to be forced to be. Many PAX reached out with well wishes and to check on YHC. Much appreciated. Remember not to let your IR brothers go through the #sifter when they cannot post.
PAX crushed this workout. Thin Mint was out front on the Triple Nickel. He is also off recent IR. Looking strong. Checkpoint was right there with him #freakofnature. Strong. Hannibal can bear crawl faster than some guys run. Kind of like Dear Abby. Marconi, Lorax, and Gerber near the front on all work. Jambo, Hops, Chelms, Margo steadily crushed the sets. Utah, Cane, Voodoo, Udder, Thunder Road, Pulp Fiction, Wolfman, Lambo, Snowflake, all pushing it hard today. Kotters to Fire Hazard, another PAX coming off IR. Strong work today as always. Kotters also to Rapper’s Delight. 18 years old and questioned hard upon arrival. Dude got it done. Great to see Voodoo who killed it after battling the crud for a week. Garmin had us at 2.77.
Thankful for F3 and the opportunity to lead this fine group of men. Centurion is a great AO. T-claps to Chelms and Margo for the site-Q leadership. Well done men. Several prayer requests voiced in BOM. YHC took us out in prayer.
Announcements
Q School tomorrow at Arboretum Panera Bread. 0600 workout followed by coffee and further discussion. Q101. PARK at Panera Bread at 0600.
F3 Dads: tomorrow at 9:00. 2 options. Ballantyne meets at Bull Ring. A51 is at Francis Beatty Park near the playground parking lot.
Contact Chelms if you would like to help with one-time volunteer opportunities he is planning: pchepul@gmail.com
Margo is working on setting up a date to prepare a meal for the Ronald McDonald House. RMH provides a place to stay for families with sick children that require treatment in Charlotte. Contact him if interested. Date TBD. ptharbin@gmail.com
YHC planted the shovel flag and snapped a few pics as it flew in the northerly wind. 13 men of Anvil were on hand for a Lobsta Roll smackdown. Day Zero BB indicated that LR is having trouble with website creds. Will get that taken care of. In the meantime, YHC will try to remember what went down and post it below on behalf of new site Q Lobsta. Quick disclaimer and then we got to it.
Thang
Warm up mosey around the Calvary campus. Stop at rock pile and grab an appropriately sized rock that would be required for the rest of the workout.
COP
We did several exercises in cadence before moving to the parking lot by entrance 1. Line up for 7’s with rock squats. Run to 2nd light with your rock and back.
Mosey over to the horseshoe on the other side of the CDC. Circle up for several rock exercises interrupted by 10 diamond merkin OYO between each exercise. Mosey back to rock pile and deposit rocks. Continue on to the lot above entrance 4. Line up. Burpee broad jump the entire lot to the cars.
COT
The 5 days that have passed since this workout have made it difficult to remember. That, and the level of difficulty that Lobsta Roll brought. Always a strong Q. The shovel flag was passed over to the workout Q today. McGee will join him as co-site Q. Two guys that know a thing or two about hard work.
YHC has worked out at Anvil for over 2 years. Took over site Q duties from Baracus in November 2014. Young Love has been site Q from day one. YHC thankful to these two men for making this a great site. Consistently hard workouts and a welcoming and encouraging environment. The time is right to bring in new leadership. Excited to see what Lobsta Roll and McGee will bring to Anvil.
YHC booked 02/05/2016 well in advance. Even used the google spreadsheet to do so. Chatter on Twitter eluded to confusion surrounding schedule at Centurion. Margo thought he had the Q. I offered it up and he replied with the split-Q idea. Sure, why not? 15 men arrived at CCHS ready to do some work. YHC, Cane, and Bout Time ran in and out. Pre-run group of Chelms, Margo, Abacus, and Snowflake, YHC believes, but difficult to discern identity in the gloom from 100 or so yards back as we followed this group down Little to the launch lot. Disclaimer to include such statements as “not a professional,” “not responsible for your personal well-being or safety,” CCHS and F3 not responsible for it either,” “work as hard as you can, within reason, and push your limits, albeit carefully.” Off we went. YHC up first, Margo on deck for the 2nd half.
Thang
Mosey from launch lot to level 4 of deck
COP
Imperial Squat Walker x 10 IC
Tuck Jump Squat x 10 IC
Diamond x 10 IC
Burp and Merk: Burpee 1 with 1 merkin. 2 with 2 merkin. 3 with 3 merkin. Up to 10. Chair plank.
Ramp Repeats
Start at Stairwell 1, Level 4. 10 Jump Squat. Descend to ground level. 5 Tuck Jump Burpee.
AYG to level 4. Repeat x 2.
Plank series: 6 inches/RLH/LLH/10 count (slow from Chelms)/Low plank/RAH/RLH/Swap/Merkin x 10 IC
Mary: 6 inches/Flutter x 10 IC/Hold/Dolly x 10 IC/Hold/Heels to Heaven x 10 IC/Hold/High Flutter x 10 IC/Protractor. Pass Q to Margo.
Down stairs to level level 1. Get in groups of 3.
Full deck-level grinders. Partner 1 at deck entrance. Partners 2 and 3 120 yards up one full ramp. Partner 2 runs to partner 1. Non-runners do called exercises at bottom and top. 3 full rounds. Exercises at bottom: LBC/Jump Squat/Flutter. Top: Merkin/Jump Squat/#3 eludes me. Margo, please clarify exercises.
Centurion Mile
AYG closing mile starting at light pole in launch lot. Up Little. Right Carmel. Right 51. Right into campus. Enter deck to level 4. 1/2 mile and 3/4 mile options given.
COT
Moleskin
Been a long time since I split a 45-minute Q. Enjoyed the challenge of putting it together not knowing what would follow. Though YHC was aware of the Centurion Mile. All 15 pax crushed this one. Hard work done by all. Gerber, Lorax, and Rachel out front most of the workout and led the mile to close. Fast dudes there. Margo’s Fit Bit had 3.1 miles and 50 stories climbed. Throw in burpees, merkins, core, and ab work. Team of Chelms, Bout Time, and YHC was out front on the grinder set, thanks to Chelms pushing hard. Always a competitor. Chelms tried to leave early on the mile. No surprise. T-claps to site-Q Margo for effectively stopping that with belly start. Strong crew and hard work at Centurion. Great job men. Thanks for the opportunity to lead the group. T-claps to Margo for takeout prayer.
Utah mentioned something to the effect of running for all 60 minutes of Fast Twitch in a passing conversation recently. For some reason it stuck in YHC’s head. Bunch of Twitchers are doing the P200 next month and YHC figured it could do us all good to see how far we could all go in 60 minutes. Now you know. We did exactly what was posted in the preblast, which you can access HERE.
COT
Moleskin
YHC felt the preblast was a necessary courtesy to those who may not be up for running for 60 minutes. Had a fleeting thought that it would be YHC, Utah, Cane, Haze, TL, Brady, and Gerber, given that Utah and Cane ride with me, site Q’s should show, and Brady and Gerber are P200 teammates. Surprised to see 18 guys in launch lot with Joker pulling in and catching the group after launch to make 19. At least Runstopper and Baracus were not in the know. Sorry men, but never a bad thing to get an idea of how far you can go for 60 minutes. Usual suspects opened it up after a warm-up jog. Brady, TL, Gerber, Hairball out front. Not sure where Joker jumped in, but he was moving at the end when I finally saw him. I heard some mileage reports of up to 8.6. Well done men. Bout Time caught YHC at Carmel and 51 and we ran most of the return together. Thankful for the 2nd F and motivation of having a faster guy next me. He took off a bit at the end. Nice to come together the closer we got to SCMS and offer encouragement, as well as, be encouraged by others near the end. Needed that today. YHC hit 7.52 at SCMS at 59:45. Fairly certain most got at least 6.5. It was more like 3.75 to level 4 of CCHS parking deck. Return trip much more uphill. Headlamp came in handy in certain spots. Great work by all. Didn’t do much “leading” today in the Q spot, except for putting the simple plan together and posting the preblast. Feels kind of weird in that regard. Always a pleasure to get out with the men of Fast Twitch. T-claps to Haze for the takeout prayer.
Announcements
Gerber steps up for VQ right here at Fast Twitch next week. 02/09 at 0515. The guy is fast and likes to work hard. All the warning you get. Post and support him for the VQ.
Congratulations to Prohibition on the birth of his new baby boy, Emmet. Baby and M are doing well. Now, getting the beard shaved off at a beauty parlor, that is another story that required a bit of mumblechatter today. Quote: “Men who get beard shaved at a beauty salon don’t deserve to be able to grow a beard.” Not sure who offered that one.
Joker is in need of one or two more pax to help Q a workout at Alexander Youth Network this Saturday. Mr. Brady HC’d on the spot. Get in touch with Joker if you can help out. You will be glad you did.
Several Fast Twitchers are running the Palmetto 200, YHC included, as part of a 6-man ultra team. Fast Twitch will provide a good P200 training option tomorrow.
Tempo-pace, or tempo-run pace, is what you can maintain running all-out for 60 minutes. For most, this pace is approximately 20 seconds slower than 10K pace and approximately 30 seconds slower than 5K pace. See #23 in this article HERE. You may want to read the rest of them as well. YHC’s target pace will be 7:45. This should allow me to run about 7.5 miles in 60 minutes.
We will start at SCMS and travel south on 51 to Charlotte Catholic High School. Enter campus and continue down hill. Enter parking deck and run up ramps to level 4 (target). Turn around and run the ramps back down. Follow your route north on 51 back to SCMS. When you reach SCMS, if there is time remaining, turn around and proceed south into oncoming pax. Continue running until you must turn around for 0615 arrival at SCMS. It is approximately 3.5 miles from SCMS to level 4 of the parking deck. If you will not make it to the target within 30 minutes, turn around and begin return trip to SCMS at or slightly before 0545. We will run on the south side of 51 (SCMS side) both ways except to cross to CCHS. This will allow us to keep an eye on pax and offer encouragement as we will be spread out due to pace differences.
If the above is not of interest, Bratwurst has 200/600 intervals on tap for Swift. Reflective vests are recommended as we will cross Rea, 51, and Carmel a few times. If you are running the P200 this is a good time to train in the gear you are required to run in.
The Brave is and should be known as a tough workout. Madame T reached out to make sure YHC was good for today and requested a high degree of difficulty. Reached into the grey matter into the “Sucked really bad” file, and, what do you know, Alf’s Day Zero Q popped up in my search. Gathered all my “gear” on hand at the casa: 2 40lb cinder blocks, 2 25lb dumbells, a 35lb KB, and a 40lb KB. Unloaded them, counted off as 1 and 2s, disclaimed crew, and off we went.
Mosey down Brixham to Bull Ring lot
COP
SSH x 10 IC
Merkin x 10 IC
Diamond Merkin x 10 IC
Up Bally Corp to the bridge. TARGET. Chair plank. 10 Tuck Jump Burpee OYO (Turkee)
Back down Bally Corp. Left at exercise trail. Enter left at Loch Ness and back to our tokens at launch lot.
Get with your team. Each team of 8 and 9 tasked with getting 3 tokens to TARGET. Choose route at own discretion or discretion of the rabbit. Chair plank. Grab the tokens and move them to the hotel parking lot adjacent to Loch Ness.
Construction Mile
Start at Bally Corp 1. Run to 2. 20 Derkin. Run around to 1. 5 Box Jump Burpee. Repeat x 2 for 3 laps. Plank series to regroup followed by Merkin x 20 IC. Mosey over tokens.
Mary
Flutter x 10 IC/hold/Dolly x 10 IC/hold/Heels to Heaven x 10 IC/hold
Grab tokens and return them to launch lot. Plank.
Mosey up Conlan Circle past Starbucks and up to top of parking deck. Jump Squat OYO to regroup.
Burp and Merk
Burpee with 1 Merkin. Burpee with 2 Merkin. Add 1 Merkin per rep to 10. Down stairs to basement level.
Plank Start Sprints
Low plank/RLH: up one full level (2 inclines)
6 inches/LLH: up one full level
Low plank/RAH/RLH: up to top
Mosey back down ramps, cross road, down Conlan to launch
COT
Moleskin
Strong SOB crew today. Good energy and encouragement of teammates during token carries, which, obviously, YHC shamelessly stole from Alf. Thank you sir. Haggis, Frasier, Bean, FH, Pebbles, Jrr, Cable Guy, Ringer pushing on the pace. Whole crew just crushed this one. Strong work men. Utah was killing it today. Flew by me with a token and on the last sprint. Getting stronger and faster. Keep pushing. Pebbles toted an extra 13lb in the weight vest. Cane, MT, Champagne, Frehleys, Outback, Wingman, Mighty Mite all pushing hard for 60. Great to lead this strong group. Thank you for the opportunity.
Announcements
Black Diamond workout (HARD) coming to SOB land. Pebbles is your guy to get more info.
Family Picnic 2/20/2016: Anne Springs Close. Bean is your guy for more info.