Build a Better Running Body 0.0 at a time

Build a Better Running Body 0.0 at a time

11 PAX gathered under the watchful eye of Charlotte’s Finest CMPD this morning at Elon Park Elementary to figure out if the Pre-Tweet of Bratwurst’s 0.0 workout was a trap.

@F3Sob Runners and 0.0'ers – Come and build a better running body at #F3Foxhole tomorrow. Bring a KB. 0515 setup. 0530 start. #0.0

— Bratwurst (@bratwurst_f3) July 17, 2016

The THANG:

• For those that gathered early, circle up inside the Playground lot and get the explanation of the exercises (or 4/5th of them).  Find a partner and pick a station.  One group of three.
• Quick disclaimer.  Start the music at 0530.  Begin.
• The Tabata format:
  • 45sec on, 15sec off and rotate to the next station.
  • Rest 1:00 after the 5th station
  • Continue 5 stations again until time is called.  We made 7 or 8 rotations.
• The 5 stations:
  • Note: If there are two exercises at the station, then P1 does 1, P2 does the other, flapjack on the next time through.
  • 1a) Maktar N’Diayes
  • 1b) Lateral Speed Runners – Stand with your feet hip-width apart, your arms at your sides.; Hop to your right, landing on your right foot while balancing your left foot behind your right leg. Simultaneously move your left arm forward and your right arm back in a runner’s stance; Repeat to the other side. Focus on speed and control.
  • 2a) Slam Ball Burpees – your basic burpee, but modifications are push slam ball overhead instead of a hop, throw the slam ball down, merkin on the ball
  • 2b) Battle Rope
  • 3a) Pull-up “Negatives” – hop up to a chin up position and slowly let yourself down to the bottom of the pull-up position – about 8-10 seconds.  Repeat.
  • 3b) Pull-up Supines
  • 4) Squats with a Kettle Bell of your choice.  Also optional to use the mulch barrier to raise the ankle for a deeper squat.
  • 5a) Single Leg Dead-lift with Kettle Bell.  Switch legs halfway through.
  • 5b) Spiderman Merkins
• 0615 on the clock.  DONE
• COT where you are standing.
• Clean up gear and head home.

The Moleskin:

@F3Sob 11 Pax walked eight laps for 0.1mi at #F3Foxhole. #not0.0 #Qfail #sobCounts @Voodoo_F3

— Bratwurst (@bratwurst_f3) July 18, 2016

• In the end, VERY much a 0.0.  Didn’t even see anyone bother to post this one to Strava.  If there was any mileage, it would have only been from/to the cars in the lot.
• Pure plagarism from “#BellLap” where YHC attended back in June with FreeLoader in Charlotte Metro leading.  Other ideas stolen from this Competitor.com article:

12 Exercises To Build Your Running Body

• Mostly non-stop movement, so not much time for Mumble Chatter.  Or it was the incredible volume of HoneyBee’s excellent portable BlueTooth speaker as we listened to the sounds of:
  • Coldplay – A Sky Full of Stars
  • Evanescence – Bring Me to Life
  • Andy Mineo – You Can’t Stop Me
  • Switchfoot – The War Inside
  • Lecrae – Give In
  • Trip Lee – One Sixteen
  • Switchfoot – Mess of Me
  • tobyMac – Feel It (also apparently known as M Bratwurst’s Sunday afternoon groove)
  • Lecrae – Fuego
  • Switchfoot – Dark Horses
  • Kevin Rudolf – Let it Rock
• Partner work was mostly separate, so usually the partners were doing different exercises.  Exceptions would be the Squats and the duo of Thin Flint as they worked on coordinating their Lateral Speed Runners to the music.  Judges took off minor tenths here are there for being out of sync and artistic impression.
• HoneyBee, for fear of being profiled due to his Tinted Windows on the Black Tacoma, and a striking bald resemblance to Walter White of “Breaking Bad”, decided to circle the lot a few times due the the presence of one of CMPD’s finest idling in the lot.  When YHC arrived, and making sure there weren’t any actual Dusk to Dawn signs posted, exited the vehicle to pull out huge ropes for tying up PAX, HoneyBee finally found a comfortable spot and, with the cover of NOT actually dealing Meth, parked and exited his vehicle.  He kept looking over at the squad car every few seconds though…
• All of the instructions didn’t make it out to the PAX that arrived right on time.  Including many of the PAX on the Pullups.  Thin Mint went with the full Pull Up each time while slowing letting himself down.  And Argonaut could be seen doing some crazy Ninja Warrior looking Iron Cross move between two different playsets.
• Apparently a month of vacation is what we all need – Madame Tussauds was back today.  In the COT, he was the only one not breathing hard.  Or maybe he didn’t actually work out because he’s not used to getting up before 9am?
• Thanks for Fire Hazard for the use of the Battle Rope and the Slam Ball.  Or were they JRR Tolkien’s?  But why did YHC have to pick them up on the sleeping Fire Hazard’s porch this AM?
• Thanks to Wild Turkey for the substi-Q today.  We (speaking for all runners here) need more of these kinds of workouts, and maybe, just maybe, we’ll slowly take over the Foxhole to make it all about us and our needs of a good 0.0.  In all seriousness, there is a need to do a Monday strength and stretching session.  Perhaps there can be earlier Extra Credit (for jog and Stretching) and then Modifications (when the doubles come out or perhaps the Swings don’t align with a Runner’s need for the day).  YHC looks to getting out to more Foxhole for the long BRR and Marathon season ahead.
• Thanks for the takeout by Site Q VooDoo, who’s doing excellent work at the Foxhole.

Announcements:

• F3nation Golf on July 29th at Olde Sycamore in Mint Hill – http://f3golf.com/ for details.
• A51 Pool Party at Candlewyck (near Arboretum) on August 20th – SoBs invited.  $10 per family.  See Newsletter for details including where to HC.