Busch Sprint Series (per Bulldog)

  • When:05/16/14
  • QIC: Busch
  • The PAX: Bulldog/KB, Dean's List/KB, Country Livin', Alf/KB, Turkey Leg, Horsehead, Bananas, Tiger Rag/KB, Beaker, Harley, Simba, Far Side, Hair Band, Flutie Flakes, Donkey Kong, Big Top, Brown/KB, Clown Car, Stagecoach/KB, Geraldo, Goodhands, Big League Chew/KB, Busch/KB


Busch Sprint Series (per Bulldog)

Operation Overlord in honor of the upcoming Anniversary of D Day on June 6th.  Show your appreciation to a serviceman/woman if you see one!

Get into groups based on speed 4 Waves of 5
Fastest group to the slowest
Bear Crawl Merkins down the parking lot in cadence…123 down for a count of 4 Merkins till the Q calls it.
Warm up with jog down to the lower lot around the course in our lines 4-5 abreast 4-5 deep.
120 yard sprints from cone to cone in parking lot.  First wave goes off, second goes off when previous group is 5 seconds out, etc.
Winner of each group does 50 heel touch squats while the losers do 60 single leg squats 25/25.  If a loser beats the winner in exercises, winner does 10 burpees.  Do lemon squeezer abs until everyone is finished.
Continuous for 10 minutes.
If someone from the group behind catches anyone from the group in front of them the entire group that was caught must do 100 jump squats
50 Merkins/50 Drydocks/50 Diamonds OYO
When finished with exercises do crunches until all pax finishes.
Repeat above 120 yard sprints with winner doing 50 heel touch jump squats and losers do 50 lunges 25/25.  Do Supermans until everyone is done.  Continuous for 10 minutes.
50M/50D/50D again.
Sprints again with distance reduced to 50 yards continuous for 5-10 minutes based on time. With winner able to rest while losers do 50 heel touch squats.
Jog back to upper parking lot for Bear Crawl Merkins.

Finish with 3 minutes of Mary – Flutters with extended time Protractors.

Moleskin:

It was a great cool morning with the Pre-KB pax getting a massive sweat on during Bulldog’s KB Swing-o-rama of Pain.  Most were smoked before the workout even started…especially Big Brown with his two week old 50lber…but he is swinging it like a champ!  The mumble chatter started when people were trying to sandbag which speed group they would get in.  Nothing like a warmup of Bear Crawl Merkins to get the mumble chatter going in high gear.  Folks were asking for some SSHs and IWs but that was nowhere on the horizon. 

Once the pax arrived at the starting point for the sprints and they saw the distance between the two cones, there were some people that disagreed to the distance.  Once we finished the first sprint, mumble chatter became worse than mumbling, and some were drooling.  This continued to degrade as the pax truly pushed themselves to the limit today…I would say Level “11” was achieved, especially when Harley starts complaining about how hard the workout is because he wants Skunkworks to be the hardest and Kevlar to be a coast of a workout.  There were some folks, (ahem…TR, Bulldog, Donkey Kong) taking some interesting lines during the sprints to make sure they won or cut off others so they couldn’t win.  It was a great time, thank you all for working so hard and making the mornings fun!  I love the comraderie we have in Area 51, the Brotherhood!  I do feel a bit bad for Turkey Leg running a 10K race tomorrow, and Far Side riding a metric century in the mountains tomorrow…probably not the best taper!

As I write this, I just received a text from A51’s greatest comedian, Brown, that his first customer this morning asked him, “Why are you walking like you are trying to carry a corn cob without using your hands?”  Thanks for the laugh and material Brown, glad the workout did what it was supposed to do!

 

Sign up for F3 Golf 5/29

ThirdF Aftermath is starting a new book next Wednesday, “Blue Like Jazz” by Donald Miller, come on out to the Starbucks next to Trader Joe’s in Piper Glen. 

 

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Brown
10 years ago

Busch, thanks for the enthusiasm and competition. It makes the workout, though brutal, well worth it! Since the earlier comment to me this morning about my painful looking stride, I’ve now begun calling customers from their parking lots to avoid moving all together! They’re really impressed! Great job as always brother!

Bulldog
10 years ago

Nice Q Busch. A couple of observations:
1) Far Side and Country Livin were the biggest sandbaggers.
2) In the video the Brit smokes the Yanks much like today.

Country Livin
Country Livin
Reply to  Bulldog
10 years ago

Whoa whoa whoa… Let’s get both sides of the story before we slander people BD. I started in the 3rd heat. Lost the first race to Bananas. Won the next 2. Moved up to the 2nd heat, fared ok. Then got called up to the first heat where I got demolished every subsequent race. So I’d say my first 3 heats were me feeling out which heat I should be in. Don’t think sandbagging coincides with joining more challenging heats. But what do I know. I’m only 24 right? Ha ha. On the real though, thanks for continuing to challenge me.

PS. If anyone would rather borrow than buy a used copy of Blue Like Jazz, I’ve got one. It probably has highlights & notes scribbled but nothing missing. Great read! If you’re looking for extra credit or just another good Donald Miller read check out A Million Miles in a Thousand Years.

Bananas
Bananas
10 years ago

Busch, the leg intense workout was just what the doctor ordered for my shoulder….until i felt like i got hit in the hammy with a baseball!! Great Q and thanks for leading.
Look forward to rejoining you guys on the kettlebell circuit next week. Harley aka Honeybear was crushing those CDD’s!!

Bananas
Bananas
10 years ago

Busch, the leg intense workout was just what the doctor ordered for my shoulder….until i felt like i got hit in the hammy with a baseball!! Great Q and thanks for leading.
Look forward to rejoining you guys on the kettlebell circuit next week. Harley aka Honeybear was crushing those CDD’s!!

Brown
10 years ago

BD, you Brits can have running! Us Yanks play real sports!

Cheese Curd
10 years ago

What was that clip! BD, you owe me 4 min and 25 sec of my life back! Ok, so I fast forwarded though most of the video clip, but what the hell do you do watch in your spare time!

See you boys in the AM for the KB tutorial!

Hair Band
10 years ago

I’m not sure if it was the lack of SSH & IW warm ups but my legs were feeling the pain quickly after the beat down. Good stuff, and helping me get ready for my first 5k at the end of the month.

Imagine that, me running by choice. Only because it is for a good reason, actually there are other F3 guys doing it also if anyone is interested it is to benefit F3 brother Amoeba’s sis in law. (She is my neighbor)
https://seekristanrun.racesonline.com/

Simba
10 years ago

Impressed that the KB guys had enough left to smoke many of us. Good work guys. Thanks for the Q Busch, after the opening speech I kept thinking we were going to take fire. Next time.

Harley
Harley
10 years ago

Busch took the fun out of Fridays.

Tiger-Rag
Reply to  Harley
10 years ago

We were supposed to play Tag.

Alf
Alf
10 years ago

I’m still waiting for Brown to get tired to see if he gets funny.

The first call for 50 diamonds was nutty. Calling it again was just showing off. Good Q out there. Way to balance out the upper body beat down with BD’s swing-a-thon in the pre-trash truck session.

Horsehead
10 years ago

My toe blisters hurt.

Brown
10 years ago

Alf, I’ll dummy the comments down to good ole knock knock jokes, so you can enjoy the humor with everyone else!

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