No Weinke, No Problem

No Weinke, No Problem

An organized pre-run at Base Camp?  Would anyone come?  A tweet was sent out, and by the time 5:10am rolled around 8 men launched out into the darkness and returned 1.5 miles later.  During the run we found out that one of the guys was an FNG, way to go Early Bird! The consensus was that we will do this again.  Thanks for the company gents, next time we can aim for less hills.

At 5:28 the Q was not present.  At 5:29 he was, but he didn’t know he was on, so after a quick disclaimer we ran a couple warm up laps.  During the first warm-up lap I turned to our favorite brother from the great white North, Strange Brew who is both trusted and always ready.  He accepted splitting the Q and he took the first half leading us down tot he baseball fields.

Brew on Q

COT on the baseball field (the one without sprinklers).

• SSH, Burpees, IW, Squats, maybe something else.

Partner work:

• Partner 1: run around the outside of the baseball field.
• Partner 2: 20 dips, 15 Incline Merkins, 10 Supine Pull ups.
  • Flip Flop after 10 Hand slap merkins
  • Repeato

Mary

• Lots of hard stuff that I blocked out, or Can’t remember because of Gummy’s chatter.

Tunnel of love

Simba on Q:

Start off with some Mary: Freddy Mercury, and maybe one more while I finish plan in my head then just start running.

Consider running out to the road for Hill repeats, audible and head left at the top of the stairs to head to the track.  Plank to wait for 6.

Track work

Starting at midpoint.  Explain we will run a quarter of the track, then the guys in front circle back.  Once everyone is together do some exercises and stuff, then repeat until we complete 5 rounds.  Exercises included Squats, LBC’s, Rosalita and other assorted treats.

Wall

• People’s chair: Reg, Frankensteinbrenner, Air presses x 50.
• BTW or Wall Plank

Finisher: 2 laps around the parking lot, with some backwards running thrown in.  Full disclosure, this was just to make sure we hit the 2 mile mark.  That makes 4 weeks in a row.

Announcements:

Southern Discomfort, do it, but don’t ask @Udder for details.  It is less than 2 weeks away so sign up now.  Just click here. 

COT

Holy Moly:

• An FNG that shows up to the Pre-Run AND the workout?  Strong work @EarlyBird!
• Thanks @Brew for jumping in for the spur of the moment Substi-Q!
• More speedsters out at BC, Out of the gate @Heartbreaker tried to lead the pack again but @Beeker literally ran him off the track #RubbinIsRacin, @FlutieFlakes (sometimes confused with Fruity Flakes) was also out front a good bit.
• @Goodhands and @BigTuna and @Skybridge strong and fast, #Unfair…@Skybridge is getting married this weekend, praying for God to bless the day and their marriage.
• Great crew for the Pre-run, and @YoungLove’s knee stayed in socket #bonus, @BigTop didn’t like the hills so he may choose the path next week.
• @Gummy’s constant chatter is one of the best pain distractions in F3, always better when you are there brother.
• Lots of new faces getting faster, Way to go @SparkleCity, @Gooney @Triple7 and @Torpedo