INFIDELITY @ Commitment

INFIDELITY @ Commitment

Several SOB’s cheated on their regular Saturday AO’s (YHC included) and hooked up with the regular F3 Union County faithful covering 3.1 miles during an hour of obstacle course training @ Commitment.  With the OCR Spartan Race Super Asheville quickly approaching (August 6th), the objective of the day was to work on legs via hill climbing & quick bursts of speed on the track, core work on the bleachers, grip strength under the bleachers, and FOCUS with the bucket-pong game.  Two new Strava Segments were created (thanks Argonaut), and the challenge has been set for UC PAX to best the new SOB records in future workouts. All in all it was a challenging day of sprinting, backwards hill climbs, fingertip pull-ups, crushing abdominal work, with a element of fun with the bucket-pong.

THE THANG

* Disclaimer given by YHC, no wasting time with circle-up warmup exercises, go do SSH at home with your 2.0s… we’re heading OFF CAMPUS!  Consider the .5 mile downhill mosey off campus south on Weddington Road as your warmup.

1. Segment Hunting (sprints): AYG sprints up two newly created Strava Segments each roughly .25 miles long and varying grades of elevation up to 8%. Mild recovery in-between and Mary waiting for the  PAX to regroup.
   1. Segment #1: “The Deal Junior” (Camden Drive): 3.6% avg elevation grade (Leader: JRR Tolkien 0:54 which is 5:04min/mi pace). This is the first cul-de-sac south of Weddington Road
   2. Segment #2: “The Deal” (Deal Road): 4.7% avg elevation grade (Leader: Mario 1:03 which is 5:04min/mi pace). This is the first main road south of Weddington HS leading back up towards the baseball fields.
2. Hill Work: behind the baseball fields back at the AO, PAX run Forwards down the steep hill to the baseball fence, and BACKWARDS up to the top of the the steep hill behind several trees or objects, 7-10X total (YHC can’t remember… but wasn’t easy). For being fastest on this segment, Doc McStuffins won the pleasure of running back to the start to pick up the coupons for us. Mary while wait for the 6, and mosey a roundabout way to find a way to get onto the track.
3. Bucket-Pong Games (grip, abs, sprinting): After completion of called exercises, PAX (broken up into 7 teams of two) would have the opportunity to toss a ping-pong ball into a Lowe’s Bucket from about 8′ away to get a point for their team if they made the shot. At the end of the exercise when YHC called time, team with highest # of points was exempt from 5 burpees, which all other PAX needed to perform.
   1. Called Exercise #1: Fingertip pull-ups under bleachers. Each PAX alternated executing 5 pull-ups on the wet upwards slanting 2″ beams supporting the bleachers. Once 10 pull-ups were performed, the team would be allowed 1 shot at the bucket. Modifications were done by pax to find a regular pull-up bar, supine pull-ups on the lower beams, and everything in-between. After what YHC saw (#KidRocktryingtodie)… thankfully no injuries… whew!
   2. Called Exercise #2: Alternating 25 Ab-crunches on bleachers and/or 10 Bruce Lee Dragon Flags for 5 minutes (no bucket pong). See the real thing here:   https://www.youtube.com/watch?v=_mf_TLDVwIs
   3. Called Exercise #3: 100m sprints around the bend on the track. One partner sprints the 200m bend in the track, tosses a ball into the bucket on the other end, and sprints back, flapjack and hand off relay baton. Partner planks while waiting.
   4. Called Exercise #4: Partner wheelbarrow up the concrete bleachers of the track. Each partner crawls up the stairs twice.
4. Mosey back to flagpole for COT, YHC with the takeout.

MOLESKINE

Well, it was almost a disaster.  Plans to run the bleachers were dashed by a downpour of rain the night before.  Also cross off pushing a 300lb weight sled in the lot with the ground so slick. Rumors of the track being closed and the football field off-limit were mostly substantiated, so cross off goal-post rope climb pull-ups.  Grrrr. That’s ok… we found some new stuff to do nevertheless.  Great work for a Saturday by all PAX! Couple of observations…

Thanks Snowflake and Ice9 for the opportunity to lead @ Commitment, where YHC really believes this is one of the best AOs in F3 Nation for its versatility and leadership.  Great hanging out with my F3 Nation bothers in Union County, don’t be shy to change it up and post in SOBland anytime as well.

SYITG ~ J.R.R. Tolkien

ANNOUNCEMENTS

• Ragnar Trail Relay Race @ Anne Springs Close Greenway, SC on Oct 7/8 2016… JRR Tolkien is pleading, challenging, praying, hoping, taunting, imploring you Union County PAX to join many teams in F3 Nation for the event.  Create your own Union County team, or contact me ASAP to join one of the SOB/A51 teams as there are only a few spots remaining before we need to create a new 8-man team. Great 2nd F opportunity…. not an event exclusively for runners. Just be able to run 3mi, 5mi, and 8 mi loops at any pace with a central hangout point over 24 hr period. Message me on Twitter @JRRTolkienF3
• Spartan Race Asheville… if you would like to camp with your F3 brothers, YHC has reserved a drive-up campsite free of charge to you) with facilities that is 15min away from the race venue. Msg me for details and to HC.
• F3 Dads NFL Play 60 cancelled this weekend.  Stay tuned for future dates for F3 Dads in SOBland or A51
• Talk to Transporter about a great 3rd F opportunity coming up