- When:01/05/16
- QIC: Sundancer
- The PAX: Kirk, TalkBox, BroZaire, Voodoo, Ickey Shuffle AND Daisy
SOFAWIB: SOFABULLHIIT
7 men gave the finger to that frosty b!tch, mother nature, and got straster today at SOFAWIB.
What happens when you mix a fast opening mile run, kettlebells, and suicide sprints? In the case of YHC, an average heart rate reading of 91% of my max. That’s robust.
Ickey, Voodoo, and (new father) Daisy were tossing the heavy sinker. Talkbox was breaking down kettlebell 101 for Bel Aire aka Will Smith. And I was muttering obscenities at Kirk.
We did a plethora of assorted kettlebell exercises between the 50/100 yard sprints. The types of exercises didn’t matter so long as we kept continuously working. And I was happier when I was sprinting, and I’m sore in weird places, so I think it worked.
Usually I control my workouts with an iron fist, but today I loosened the reigns a bit, and allowed the pax to choose whether to run the final mile. Bel Aire aka Bro Zaire, took me up on the offer and apparently was being chased by something the entire time because 7:16 is a hell of closing lap.
Brushback continues to hold the HT Mile segment lead with a time of 6:19 …. for now.
Voodoo thinks we should be doing something KB-related once a month, and I’m all for it. He also thinks you aren’t swinging enough weight. So look out for him Q’ing next month and prepare to be shamed.Yes, you, get prepared.
Charlotte Running Company is having a trail race at the USNWC on 1/16, with 13/9/4 mile options. Talkbox thinks you aren’t running enough trails, so you should sign up for the 9 mile option. Again yes, you.
Joe Davis Run this weekend. Still time to sign up, but don’t expect a shirt. It’s for a great cause, so you should sign up. YES, YOU! SIGN UP!
We encourage any and all to sign up to lead the easiest workout to Q in Area 51. Hit up Kirk or YHC to get on the schedule. Otherwise I will volunteer you.
And finally, congrats to Daisy on the arrival of his baby girl on 12/26. T-claps, brother.
Thanks to the pax for letting me indulge in a little (a lot) of fat burning. Thank you for choosing SOFAWIB, which continues to be the hardest and best choice for preblasted non-running workouts on Tuesday in south Charlotte.
Sundancer author
Brushback? I’m pretty sure I have the HT title: https://www.strava.com/activities/397667528/overview
He’s got you beat Bushwood. By one full second…
Nice lead, Sundancer. You may not have the fastest mile, but you definitely write the most entertaining pre-/back-blasts of all of the pre-blasted non-running workouts on Tuesday in Area 51.
Strong work by everyone out there, even the guys that aren’t regular (KB) swingers. As we discussed, I’m all for leading a monthly Combine-style workout at SOFAWIB. I think it’s a nice way to break up the SOFAWIBs consisting of old school situps, chasing Swiper, dumbocrats, chasing Kirk, pullups, chasing Brushback, burpees, etc. It’s also a nice introduction to KBs for newbies.
Speaking of which, I believe there will be a KB clinic hosted by Area 51 KB guru High Tide at Olympus/Ascent on 1/16. I would also recommend posting at any of the “gear” workouts (Diamond Head, Foxhole, Skunkworks or Meathead) if you want some instruction on KB form. There are always extra bells and PAX willing to help you learn/improve your form.
Lots going on today. YHC rolled in right on time then struggled to get the KB out of the trunk. Sundancer was nice enough to hold us until 0530.50 before saying anything…then everyone rolled out while I waited another minute on the GPS to sync. Caught one and almost caught three more but ran out of road with a 6:34 opening mile, which is nowhere near the record. I love that Brushback has the official record, per Strava, but according to the backblast, was behind me that day. Looking back at that, back when we had street cred with one of the unofficial WIB HD backblasts, I think we’re going to repeat the Bulls on Parade next week because that was GODAWFUL the first time.
KBs and sprints was a fun departure from normal, and the long “sprint” was definitely not all out. Today was probably the least competitive workout we’ve had with lots of genuinely helpful coaching up on KB form. Yes, Sundancer was cursing at me like Ralphie from a Christmas Story or a 14-year old listening to Green Day, or Cypress Hill as the playlist would have it, for the first time…but I was pretty much in a zone, barely understanding him. Plus, it was so dark on the truly Frozen Tundra that I didn’t even know who else was there. Hard to call people out if you can barely see them. I think BelAir, maybe Talkbox, did try to catch me on one of the final sprints, so good to see that we haven’t lost it.
By the way, records are made to be broken.
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