Diccs, let’s mosey …
Weinke: Run. Week 2 Speed Workout, 40 min at half marathon pace.
Since Nesbit was flooded, we called an audible on our route. Which sucked because it’s hard to find anywhere flat in Millbridge. Pax did not complain, adjusted on the fly and got straight to work after our opening mile mosey warmup.
Gerber led the way with Tooltime close behind. The rest of us chasing them down for a mentally and physically 40 minute grind. No chit chat here, this was work and very proud of all these guys. I caught a few glimpses of Glidah and Dasher, both fully committed and running hard. Deadwood too after he showed up late to the party😝. Never count out Rubbermaid, he was there steady at it, encouraging us and putting in the miles. Nails too, this guy is disappearing with weight loss and I see him getting faster every workout. It seems He is posting more than ever lately. Posse was there on his bike, kept lapping us, you should see his bike with neon lights on the spokes!!! Also saw Centerfold (mashing) a few times with some very heavy dumbells. When we were done, Dasher yells, “I’m counting it!”, referring to a virtual race he was scheduled to run with us this weekend. Smart move Dasher, let’s see if the Pax let you get away with it🤣🤣🤣
100 for 100 reminder
Then I left … ask Gerber for rest of story
DiCCS given, let’s mosey …
Pretty simple, it’s Pursuit, just run right? Well, leave it to Bratwurst to devise an 8 week plan to prepare us PAX for a 5-10k race on July 4 weekend. His plan puts all the science behind the “just run” theory. Still in week #1, today’s speed workout involved 5 minute intervals at T-Pace and 1 minute of recovery, rinse & repeat 4-6x. Which resulted in around 7 miles including the warm up and cool down. Not too shabby. For those interested T-Pace is Threshold Pace, a pace you can hold for a long run (an uncomfortable running pace) or to confuse you further it is about 1 minute per mile slower than your R-Pace (Race pace, dummy, come on keep up, your in Bratwurst world). I just shake my head up and down and run, usually works out. Well, that’s it for the weinke, didn’t seem too tough on paper …
The intervals had a way of sneaking up on you. By the last one I felt like I had just ran a race, completely wiped out, ready for a very slow mosey back. Which thank you Rubbermaid for guiding us back, much appreciated. Most of the PAX I kinda of expected, but Nails, ToolTime and Rubbermaid were a surprise. Loved seeing Nails out there getting it done, working really hard, you can tell he plans to get faster. Rubbermaid said he clocked some sub 8’s, so he’s moving from run all day long to run fast all day long, watchout. And that was my first time getting to know ToolTime, this dude is fast, hung right there with Gerber and I the whole time. Gerber was crushing it, I kept slowing him down, he had this sling shot effect coming off the round a bout that both ToolTime and I had trouble hanging with. Glidah and Dasher were there too, I don’t think Dasher woke up until interval 2 or 3, but Glidah had his back, kept him moving in the right direction:)
100 for 100
Pray for Thoms family and friends
Mayhem – Thanks for taking us out (neighbor)!
DICCS not given, I arrived 1 min late (explained later) …
Warm up mosey, SSH, Calf Stretch (I call it the Damascus Special), good old fashion Windmill, Imperial Walkers and Low Slow Squats.
20 Steps ups, 20 Derkins and 40 Dips
20 Bonny Blairs, 20 Scissors, 20 Box Cutters, Pistol LBC’s
20 Bonny Blairs, 20 Rosalita’s, 20 Pistol LBC’s
Run: Burpee Ladder in parking lot
20 Steps ups, 20 Derkins and 40 Dips
20 Bonny Blairs, 20 Mike Tyson, 20 Carolina Dry-Docks
45 minutes went by real quick. Safe social distancing practiced by all. Nice job Nails leading the pack today, your hard work is paying off. Shop Dawg looking good with the weight loss, congratulations! Was Blades of Glory wearing pajama pants today? I could not tell:) Everyone was breathing pretty hard today, nice hustle guys, keep up the good work. Sorry I was a minute late, I looked up an old schedule with summer hours, my bad guys.
Q Source at Chickfila led by Nails, be there!
Develop your Plan B in case future F3 workouts get cancelled.
Posse said don’t be patient 31 who did not follow the recommended rules and got everyone sick. Be smart, think & be cautious.
Ackbar – Good message, we all needed to hear that, thank you for taking us out!
DICCS given, big group today, let’s roll …
Warmed up with mosey headed to CHS parking lot, had to dodge a bus coming on our left, we detoured and circled back to get us on route.
I’m not creative, period. I dug into F3 Exicon’s to find one or two new exercise and I changed up the typical warm-up drill for something different …
After our warm-up mosey …
Now that fellow PAX was feeling satisfied and loose, your Q asked everyone’s 5K pace, by the reaction I got, few PAX do. YIKES! We shall have to remedy this in 2020. You can all do a 5K, time to sign up. My goal was to run “mile repeats” around the campus and run at your 5K pace or a little faster … Yeah I heard a little mumble chatter, but hey, your VO2 Max just improved … your welcome:)
Overall goal was to get some mileage in right??? C’mon it’s IGNITION!!!! With some exercises between laps to allow heart rate to come back down . How many laps? Good question, read on …
So the first 100 yds, Zin pointed out that we all must have the same 5k pace, because we were all together and boy were we mov’in! Especially Deadwood, he was leading the front of the pack. I gave it a little while and thought sure about half way he’d slow down, but nope, that dude kept on truck’in the entire mile. Had to be around a 6 min/mile. When we passed by the Flash group of course we all sped up to show off, I glanced at the watch, yeah 5:30 min/mile pace, is that wrong??? This may or may not have induced some dry heaving is some PAX (DW). I know my lap two suffered because of that stunt:) Freaking Gerber and Hollywood, geesh guys, talk about holding the Q accountable … you both suck are really strong runners. We all know Gerber is FAST, but you all should have seen him when he SPRINTED to the bathroom on that second lap, LOL! By the way, his third lap, seemed unfair since he was carrying a lighter load at this point. He ran off and left Hollywood and I.
After the first mile, we did exercises to allow heart rate to come down, things like Circle Burp, Merkins, Ab exercises. Then start w/ slow mosey for about 100 yds, building up to 5k pace for the next lap/mile around campus. Following each lap with more break exercises before setting out again. Ended up with 4 laps … due to Foundation.
Scores & Highlights
I got wordy above, so I will make this short …
DiCC’s given, 21 of us went for a mosey, stretch …
So, entire workout built around a Fartlek.
3 min easy run, 2 min medium run, 1 min hard. And then we converged for bootcamp workout. Thanks DW and Popeye for your contributions.
Lots of hard work & sweat, proof was Dana’s shoes as we headed back to the COT … I heard squish, squish, squish from his shoes (been there dude, good work!)
We were all impressed by Lantzer (Rudy’s 2.0) and Lucas (Carb Loads 2.0). Lucas was our FNG. We all hope to see you guys again soon!
FNG news first! Carb Load’s son Lucas Atkins (13) joined us today. Lots of good names suggested, and since he dislikes the Lakers, we went with “Magic”. Go figure, Welcome “Magic”!!!
Waxhaw Elementary School cleanup is this morning. Bunch of PAX going. Posse recruiting us hard.
Dad’s camp also later this morning, contact Fusebox for details. I think its every Saturday and for the 2.0’s and dad.
Thanks for taking us out Shop Dawg!
The Thang …
DiCCS provided, let’s mosey, no wait, we never moved from our circle …
1 min Lunges, 1 min Box cutters, 1 min Curls = 3 min, repeat 3x = 9 min.
1 min Burpees
1 min Squats/Pulse Squats, 1 min Rosalitas, 1 min Merkins = 3 min repeat 3x = 9 min
1 min Mountain Climbers
1 min Glute Bridge, 1 min Flutters, 1 min Carolina Dry Docks = 3 min repeat 3x = 9 min
1 min Speed Skaters
1 min Partner/Wall Sits, 1 min LBC’s/Big Boys, 1 min Mike Tysons = 3 min repeat 3x = 9 min
The goal was to work Legs, Core and Upper body in small intense periods using the 12lb barbells, rinse and repeat until exhausted. Everyone pushed hard, seen a few tap outs, but mostly heard a lot of groaning and pushing thru the pain. Honored as always to lead this group. Great work guys.
Fusebox announced F3 Dads. Contact Gerber if interested in helping out.
Fusebox – Thank you for taking us out!
DiCCS given, let’s mosey …
Typical warm-up, SSH, Potato Pickers.
5 x – Bus lot hill repeats (Run hill, jog down, LBC’s, repeat)
Mosey to playground, for 5 pull-ups, 10 carolina drydocks, 15 big boy sit-ups, repeat, 5 sets.
Mosey to wall for 20 donkey kicks, 15 mike tysons, repeat 3 sets. Lots of groaning heard.
Mosey to baseball fields for core work, various PAX served up their own special dose of pain, beginning with flutters and several other extremely gut wrenching exercises.
Mosey (again) to parking lot. 100yd partner carry, switch, repeat. Noticed some modified with walking lunges. 2 PAX went down hard during partner carry right in front of me, nearly to finish line, good push guys, hope your okay.
Speed laps around the parking lot, run 100yds, walk/jog the short sections, run 100 yds, repeat for 2 laps (about 800 meters) around the parking lot.
Jog around parking lot 2 laps with PAX calling out their favorite pain station exercise at every turn, including merkins, carolina dry docks, jumping jack with squat and legs apart (totally forget the darn name, Lou’s special), low slow squats, can’t remember them all, but do recall some PAX tapping out on the 15 burpees (you know who you are:)
Mosey back to parking lot where it all began and circled up for more random core work and dips.
I was told we logged about 3.5 miles.
11 PAX today at Outland. Huge campus. Lots of opportunity. We didn’t even see that much of it. Thanks Chastain (Matt) for inviting me to your campus, it was an honor leading all you guys and I mean that sincerely. You guys all pushed hard today!
We had one new FNG, Japier (spelling?), who is a Sun Valley track coach. Fun facts about Japier, speaks two languages and from Jersey! Our own Ben Derrick – Zinfadel, in true F3 style, got an uber ride from Japier and recruited him to join us at Outland this morning (good job Zin!). Japier is already in great shape and was up front all morning with Lou. I’m think we made a good impression and hope we see him again. Due to his 2nd job (uber) he proudly accepted his new name “Side Hustle”. And I have to mention that damn vest that Deadwood was so kind to make sure he got it Zin and Zin had it ready for me. Holy$%*! … respect the vest. I took it off 30 minutes in, finished last 10 with it and nearly Vomitted! Yeah, I’m def getting one:)
Speed for Need, maybe July 22, need 12 PAX to push chariots, great cause, Jeremy (Madison) will post details.
Fixing it for Christ July 19-22, goal to fix up 40 homes, food provided, details will be posted. Lou (Bottlecap) has details.
Reminder from Ben (Zinfadel) about time change at Asylum, now begins 5:30a.
Brad (Smokey), nice job taking us out.