September 2016 – Page 3 – F3 South Charlotte

Pre-blast: I’m Gumby, @#$% it!

(For the pax under age 40, the title is a reference to Eddie Murphy’s Saturday Night Live portrayal of Gumby, that little green slab of clay, that is this workout’s namesake.)

Who: F3 Gumby

What: a active recovery, stretching and flexibility workout (yeah, you need it) in a yoga-style format

Where: Matthews United Methodist Church, Scout Hut (near the traffic light at Fulwood)

When: Wednesdays, 0530 – 0615

Gumby, not to be confused with Gummy, was, as stated above, made of clay and, therefore, inherently flexible. (Come to think of it, Gummies are also flexible (and absorbent), but that’s another story.)

Our pax is predominately inflexible from week upon week of KB swinging, burpee’ing, and running. The goal of this workout is to help us offset some of the pounding and tightening we inflct upon our bodies with some active recovery stretching and yoga-type movements to restore some of the flexibility we’ve lost (or, perhaps, never had).

A few notes:

Like all F3 workouts, Gumby will be peer-led.
- Those with yoga or stretching experience are invited to Q – see Swiss Miss or High Tide.
Bring a yoga mat (or your M’s pink one) or a beach towel.
Wear your typical F3 gear – tshirt, shorts, compression shorts (please!).
- Not recommended: yoga pants or tights (see: Runstopper)
We have an indoor facility available, and based on the type of workout this is, we’ll likely use it most weeks. Cold, excessive heat, rain, rough pavement, etc. are all detrimental to what we’re trying to achieve. #relaxintothestretch #TWSS

Aye.

Hot Air

The presidential candidates are-who-we-thought-they-were on Monday Night- same hot air. 5 pax entered OPE with 2 goals: get better, excrete hot air.

Thang:

Roundtrip warm up mile(ish) eastward. Grab a lifting rock and head to OPE east parking lot. Begin repeats:
15 x shoulder front raises
10 x offset merkins on rock (each side)
15 x curls
15 x shoulder press
mosey to pull-ups
5 x pull-up knees to elbows
5 x pull-ups
backwards mosey back to rocks

The kids finished 6 rounds and ran into Mary for the following:
25 x plankjacks
30 x LBCs
20 x makhtar ndiayes
20 x heels to heaven

Return rocks and repeat roundtrip mile(ish) eastward. COT. Solid takeout by Swiper.

Moleskine:

Hammer modified in a big way. There were no specifics but believe the porto-john was one exercise. A call to the police was not needed after he re-emerged from the racetrack for COT.
Exercises were designed to force gaseous air thru the digestive system into open air prior to our regular workdays. The strategy was failing until near 6am when Swiper pulled off some backwards run farts into himself. Kirk reminded us that hot air rises when he took his Mary up to a bench. Thank you.
OneEye played a year of DB as a Duquesne Duke. His backpedal history shows.
YHC could use some work on cadence.

SoFaWiB: so simple, so good.

Watches did not Hack

At Swift today, we had a PreBlast (see below) that relied on precise timing and synchronization. Otherwise it had the potential to turn into ~~#FreeRange~~ Free Play. Without a proper Watch Hack for the 15 (or so) PAX , that’s pretty much what happened.

PreBlast:

.@F3Sob #F3Swift #PreBlast Timed Convergence on the Brixham Green https://t.co/FtmQpL6xiX

— Bratwurst (@bratwurst_f3) September 26, 2016

The THANG:

0500 – Prerun – required for those getting in 7 or more intervals today. Seemed like light attendance, but the serious runners were there – FireHazard (bragging on Clemson dominating GT), Pebbles (with his best Gumbo impression speeding in from the rear), Hannibal (questioning what the ~~4&@$~~ 2ndF pace?, T-Pace, XL, HD, and 4H), Baracus (still wiping the sleep from his eyes), Mario, TigerRag, Frasier, and apparently HoneyBee was somewhere in the darkness (4:45 start WHAT?!).
0515 – Quick disclaimer and let’s mosey.
0519 – Just in case you didn’t know it, we’re starting an interval in a few seconds. If you didn’t read the PreBlast, then freeplay for about 14 more minutes until many of us arrive back here at this spot.
5:20:07 – Mario heads off on his own because he can’t find the Pause button on his watch.
5:20:27 – Damascus questions WHY? and YHC hands him off to the capable care of Strange Brew.
5:20:47 – YHC finally gets the PAX going, forgets to start the watch, stops it, starts it, and then relies on feel for what a 6 minute interval should be.
5:24:57 – HoneyBee may have been spotted for the first time. Somehow YHC thought HB was late, but he was apparently simulrunning with Gumbo 6 hours ahead of time.
5:26ish – 1st 6minute interval over. 1minute rest.
5:27ish – start 2nd 6minute interval in the reverse direction. At the end of this interval, all PAX should have arrived back at the 5:20:07 spot. Somewhere along the way perhaps Haggis jumps in to lay down a mile PR.
5:34:00 – only a few PAX including Strange Brew, Damascus, and Frasier are where they should be ready to start Interval #3 in the CCW direction. Mario is still running somewhere out there, StumpHugger was off in the bushes, Baracus and Hannibal were still listening to the tones of Baracus’s watch. YHC takes out the Weinke, wads it up, and discards it with his sweaty shirt. It’s crumbled remains can be found below.
Somewhere after the 4th Interval it was explained that if doing 5 intervals (you started on #3), run through this one. If doing 7 intervals, you get to take this one off. I think everyone but Mario (because he isn’t Super Mario and can’t stop ~~time~~ his watch yet) and Strange Brew (because he probably did the right thing) slowed to a mosey for at least 7 minutes.
5:55 ish – ready to start last push of intervals 6/7/8, perhaps all of the PAX are standing around, ready to cut out whatever they don’t want to do and take the Q’s suggestion too seriously to “leave one out there” and “save it for another day” by only doing 2 more intervals.
6:15 ish – only Frasier, Strange Brew, and YHC are left standing in the darkness after the last interval. Everyone else had trickled back to COT at the Vine.
6:20 – only Frasier takes up YHC on another mile of easy running. Cooldown.
8:05 ish – writing this Backblast in record time (all day work project starts in a few minutes), YHC realized that the “Timed Convergence” was perhaps too precise a machine to tackle on a Swift day. Unless Strange Brew shows us the proper way to “Hack a Watch”.

Announcements:

Planning a 12-13 mile Marathon Pace run on Saturday morning. If you can’t make it, there will likely be some PAX to do it on Sunday morning. Stay tuned to Twitter (SOB and Area51) and #Kiawah SOB Slack channel for details.

SYITG,

Bratwurst

Timeline	Duration of Step	XL	HD
5:00:00		Easy + Drills
5:15:00		Easy
5:20:00	0:07:00	CCW 6min Interval / 1min Rest	Easy
5:27:00	0:07:00	CW 6min Interval / 1min Rest	Easy + Drills
5:34:00	0:07:00	CCW 6min Interval / 1min Rest	CCW 6min Interval / 1min Rest
5:41:00	0:07:00	CW 6min Interval / 1min Rest	CW 6min Interval / 1min Rest
5:48:00	0:07:00	Free Play to return to start of Interval 4	CCW 6min Interval / 1min Rest
5:55:00	0:07:00	CW 6min Interval / 1min Rest	CW 6min Interval / 1min Rest
6:02:00	0:07:00	CCW 6min Interval / 1min Rest	CCW 6min Interval / 1min Rest
6:09:00	0:07:00	CW 6min Interval / 1min Rest	Cool-down / COT
6:16:00		COT
6:20:00		Cooldown

Hammer Time

Indian Run to the hill for some BRR 2017 training. Clemson and South Carolina lead 2 lines of tigers down to the hill. Nobody was racing, but Clemson won.

Partner up – partner 1 air squats partner 2 run up the hill and back, rinse and repeat until we get to 200 air squats
2nd Cycle more of the same but the new target is 200 lunges.

Everyone had partner, but the Hammer…..Indian run back Dumpster Fire took the lead and took us to the Howard’s Rock Pile for some sun’s out gun’s out work.

Partner up – Partner 1 curls partner 2 run the loop. Rinse and Repeat until you get to 150 curls
Cycle 2 – more of the same, but push presses
Cycle 3 – repeato, but triceps extensions
Cycle 4 – hold the plank until 4 total loops have been run.

Steinbrenner promptly pointed out that the guys finishing early were an impossibility, I think Thunder Road said that because it’s dark, nobody could see them modify….

Still didn’t have a partner noticed there was a group of 3 this time….Starting to see a trend….Adobe rolled in for the last cycle…he did created another group of 3….definitely on purpose…someone kept saying that we should punish the group for Adobe’s lateness, so we did. We had 4 min. left down to the track.

Run 100 yards do 5 Burpies rinse and repeat for 400 yards. Sprint up to the parking lot for some name o rama and announcements. Beaker and Hearth breaker were sprinting the entire time and having a conversation at the same time…..so not only were they killing us, but they didn’t even realize they were getting it. I think they were talking about Clemson smashing Louisville, couldn’t be sure.

Announcements:

Ragnoruck is this weekend
BRR training 2017 Fireman Ed and Torpedo are looking for another for their team.
Southern Discomfort is making some stops between here and there
Shout out to F3 Ft Mill. Ran into a 6 guys volunteering for a fund raiser for the Children’s Attn Home in Rockhill. They also go down and volunteer weekly.
Goonie is taking applications for Notre Dame head coach, he shows up angry every Monday. Video is of Notre Dame showing up at Death Valley for the first time, they actually couldn’t make it through the noise and were getting pushed back into the locker room.
Dumpster Fire was moving fast and working hard, great work!!! He was able to do some research for us on what happens if to Gamecocks get divorced. Ask him he will say its a West Virginia thing, but deep down he knows its a Columbia, SC
You can’t spell Burpie, with Beaker…..
We got 2.8 miles in.
Pray for the city and our leaders.

Great work everyone. Honored to lead today.

Butter is angry about back blasts.

A little late on the back blast and Butter is getting upset.

4ish pax decided to join for me out the hinterlands for a little yogging and merkins. Since this is a few days late I will probably forget most of it.

Mosey around the field and COP at the BBall courts

15 IW – CAD
15 Merkin – CAD

The thing with which we did.

Jog out of the AO and headed over to ELM to Bonnie Briar Cir.
Partner up. one runs one way the other the other (its a play on words).
15 Hand slap merkins
15 Derkins at the start
Second round
50 total LBC’s
15 Derkins

Mosey over to Hemingford Ct.
11’s Jump squats at the top and Merkins at the bottom

Mosey back to the AO.
Rock work –
Curls – 15 CAD
rotate – Presses 15 CAD
Rotate – Curls 15 CAD
Rotate – Presses 15 CAD

PArtner runs
250 Curls while other partner runs to the curve on the track.
150 Presses while other partner runs to the curve on the track.

Mosey –
Peoples chair
100 Arm Presses

MARY

Moleskin
Little late on the this. Buttermaker texted me today to voice his frustration. Apparently he gets all excited about Twitter and now is freaking out about back blasts. Too much to share. Brought out the whole gang for this one. A whopping four guys showed up, Alf was a little upset that I was leading and well, pretty sure I let him down. He is so angry now that he is in Management. I remember when we was laid back……well….more laid back than he is now. You’ve change man….

Bounce is always there to say awkward things and well be awkward. He was pushing me to make Alf and Butter do some weird exercises.

Dear Abby came running up, dude still did 4+ miles on his own. Strong work.

Last comment was butter “dude we did 4, I didn’t think it was going to be that hard”. Thanks man. Great being friends with you.

Southern Discomfort sign ups. I won’t be doing but I’m sure there will be some people out there so ISI and such.

Out

#PreBlast – Timed Convergence

Swift will again have HD and XL options this week, though there is certainly more convergence the divergence in store. We launch from the Vine Restaurant in Ballantyne. Coordinated watches would be helpful…

The THANG:

0500 – Practically mandatory attendance if you’re trying to get in a sufficient XL workout, we’ll head out for about 10min of easy running and some optional drills.
XL option:
- 0515 – Leave the Vine lot and head out for a quick tour of the Brixham green. Bring water to drop if necessary at Start/Finish area.
- 0520 – Start 8 intervals of 6min / 1min.
  - Interval #1 – 6min Threshold Pace, 1min rest. Run it Counter Clockwise / normal direction. Find your T-pace here: http://runsmartproject.com/calculator . Here is a video on T-pace – https://youtu.be/dxJVtPT6rHo
  - 2) 6min Threshold, 1min rest. Clockwise (CW) direction to end up back near Starting Point of Interval #1.
  - 3) 6min Threshold, 1min rest. CCW direction.
  - 4) 6min Threshold, 1min rest. CW direction.
  - 5) 6min+1min of Easy running. At end of 6/1, should be near start of Interval #4.
  - 6) 6min Threshold, 1min rest. Clockwise (CW) direction to end up back near Starting Point of Interval #1.
  - 7) 6min Threshold, 1min rest. CCW direction.
  - 8) 6min Threshold. CW direction. No rest, right into…
- 0615 – COT at the Brixham Green with Swift HD.
- Post COT – Additional Cooldown Optional
HD option:
- Half-marathon workout this week calls for a 30min Tempo Run. To join all Half-marathon and Marathon workouts, we’ll combine doing Threshold Pace Intervals for a total of 30 minutes of “comfortably Hard” running.
- 0515 – Leave the Vine lot for a lot of easy running and drills. Bring water to drop if necessary at the Start/Finish area. 19 minutes total.
- 0534 – At the Brixham Green fountain, coordinated with Swift XL, start 5 Rounds of Intervals of 6min / 1min.
  - Interval #1 – 6min Threshold Pace, 1min rest. Run in Counter Clockwise (normal direction). Find your T-pace here: http://runsmartproject.com/calculator . Here is a video on T-pace – https://youtu.be/dxJVtPT6rHo
  - 2) 6min Threshold, 1min rest. Clockwise (CW) direction to end up back near Starting Point of Interval #1.
  - 3) 6min Threshold, 1min rest. CCW direction.
  - 4) 6min Threshold, 1min rest. CW direction.
  - 5) 6min Threshold, 1min rest. CWW direction.
- 0609 – Free Play until Swift COT at 0615 at the Brixham Green with Swift XL.
- Post COT – Additional Cooldown Optional

SYITG,

Bratwurst

The Sweet Sound of “Rinse and Repeat”

(Posted on behalf of Cold Cuts)

Q arrived early, with all his pain tools to get set up. No idea what PAX would arrive for this. Then the All Star parade of cars started to pull in. Seasoned, hardened PAX arrived one after another. These were men who eat burpees for breakfast. Time for the Q to step up and deliver.

Q leads the PAX on a mosey to start. Stop for normal COP circle? Nope. Q recognized the stare of hardened F3 veterans (hardened, not OLD). Hard decision is made, mosey is all this group needs.

PAX and Q mosey to the soccer field, where 6 well-spaced soccer goals lay.

Rd 1 – Run to each soccer goal, Jump Squats at each goal. Start with 4 Jump Squats, add 4 at each goal (4, 8, 12, 16, 20, 24).
Rd 2 – Same route but with Monkey Humpers – cars driving by need a show (4, 8, 12, 16, 20, 24 reps).
Rd 3 – Same route, this time with Merkins (4, 8, 12, 16, 20, 24).
Rd 4 – Why not one more time, this time with Burpees (2, 4, 6, 8, 10, 12).

That was not fun, a thought echoed by all in attendance.

Mosey over to the wall for some fun with wall sits. Brothers line-up shoulder to shoulder and assume the position. Q has a nice 20 lb ball that makes its way down the line of PAX 3x’s. Thighs are burning.
PAX then drop and complete 20 Donkey Kicks.
Rinse & Repeat (word/phrase of the day) 2 more times.

Since we are already here, let’s do some planks:

PAX line-up shoulder to shoulder in plank position and then pass the same 20 lb ball back and forth 3x’s.
Rinse & Repeat 2 more times.

Q is thinking everyone is warmed up by now. Pain tools are waiting.

Mosey to parking lot. 8 stations set up for 8 PAX.

Station 1 – Run the length of the parking lot
Station 2 – 80 lb sand bag on shoulders for weighted squats
Station 3 – Pair of 30 lb dumbbells for shoulder presses
Station 4 – Pair of 40 lb dumbbells for walking lunges
Station 5 – 20 lb ball for American Hammer
Station 6 – Pair of 45 lb dumbbells for farmer carry
Station 7 – Pair of 50 lb dumbbells for another round of farmers carry – hands never felt better
Station 8 – Very thick battle rope for rope slams

PAX running was timer for each station, once they returned the PAX moved down the line to next station.

What was the word/phrase of the day? Rinse & Repeat…completed 2x’s through the stations.

Clock is ticking down, so PAX completed quick round of Mary:

Civilian sit-ups
Heels to Heaven
Flutters
LBC

Finished

NMM:

Strong effort by everyone. No place to hide. Fun to be pushed by strong group like this. Living legends (in their minds at least)…Q was feeling the pain over the weekend.

Pre Blast: The Measure of a MAF (Slow running makes fast PAX)

***Limited Engagement: Act NOW or miss out on the opportunity of a lifetime!***

*Edited to Add AO* South Charlotte Middle Track

Starting 10/9/16 YHC will be providing a forum for meatheads, clydesdales and soccer-armed phenom’s alike to join together in pursuit of running excellence, inter-PAX accountability and a rootin-tootin good time.

For those unfamiliar with Dr. Phil Maffetone (and who have never ran with Tolkein,) the MAF method hinges on 2 concepts.
1. Running at an aerobic heart rate which aides in improving output at a set exertion level (think more horsepower and torque at the same MPG.)
2. Feeding your body “correctly” with proteins, fats and complex carbs (in moderation.)

This method has produced some of the most elite endurance runners in the last 30 years and at least 1 very fast, if tweet happy, PAX (aforementioned Tolkein for those not paying attention.)

This once monthly workout is being convened for 2 reasons. The first is provide an opportunity for PAX wanting to leverage the winter months to improve their speed and endurance in a real way, and 2nd to enable the less run-inclined to have a way to ease into our favorite form of self-punishment.

Dr. MAF prescribes a once monthly “baseline” test as part of his program. This involves a static HR on a flat surface for an extended period to demonstrate speed and endurance in a fixed environment. While our formula may deviate (slightly) from his prescription, the spirit will be the same. ***Of note you MUST have a chest strap HR monitor to effectively execute this training plan. I’ll include an amazon link to a cheap one for those who don’t have one already.***

The Thang:
-Arrive at the AO for a 0630 launch with headlamp and HR monitor affixed.
-Optional early arrival of 0615 for recommended warmup *or* launch from rum runner at 0600 and jog it in.
-All Pax initiate run at MAF heart rate (180-your age then plus or minus a couple beats pursuant to rules linked at the end of this article.)
-Maintain MAF heart rate for 45 minutes, accelerating or decelerating to maintain HR.
-Mumble chatter while keep track of laps (or if GPS equipped just mumble chattering.)
-Upon completion of said 3/4 of an hour we shall record distance and HR average for all PAX.

If training is executed appropriately (most or all training occurring at your MAF rate) in between our monthly meetings, all PAX should see their paces (and therefore distance achieved) improve steadily month over month.

Moleskin:
This workout is a response to many PAX expressing their interest in realizing real growth over the winter as well as the obvious allure of getting faster by running slower. YHC is in no means a professional coach, but instead just the volunteer to agreed to take on the mantel of orchestrating and tracking the awesome. It is exceptionally important that all PAX wanting to leverage this forum understand that this methodology is very broad and adaptable while at the same time being restrictive of doing much anaerobic work. This means minimizing high HR activities (aka bootcamps and tempo running) for months at a time. As such it may not be for everyone. YHC by no means wishes to discourage or take away from involvement, but eyes wide open is the best way to tackle these things IMO. Happy to respond to questions or comments on Twitter or Slack…

Resources:

Link to 180 Formula: https://philmaffetone.com/180-formula/
Link to HR monitor: https://www.amazon.com/Polar-USA-Unisex-Green-Watch/dp/B00EKPXJTU/ref=sr_1_46?s=exercise-and-fitness&ie=UTF8&qid=1474898107&sr=1-46&keywords=HR+Monitor&refinements=p_72%3A2661618011

10 Minutes of Misery

Ten men woke up in spite of the rain last night and came out in the mist to get stronger at the Foxhole. After a few KBs were handed out to those who were lacking, we walked to the next parking lot and formed a circle where we would spend the majority of our morning together. Here is what followed:

Thang

No FNGs but thorough disclaimer was provided
Warmup (IC): Seal Jacks x10, Windmills x10, IW x10, LSS x10, Merkin x10, Mtn Climber x10, Merkin x5
Instructions were then given that we had 3 rounds. Each round would consist of 4 exercises. We would do each for 60 seconds, then each for 45 seconds, 30 seconds, 15 seconds. There would be no rest between exercises making for 10 minutes of continuous work. Switch arms when you like. Rest and modify as needed to ~~survive~~ maintain proper form.
- Round 1: Burpees, Rows, Goblet Squats, Push Presses
- Round 2: 1H Alternating Swings, Snatches, Peter Parker Merkins, KB Thrusters
- Round 3: 2H Swings, KB Diamond Pushups, ~~Squats~~ High Pulls, Squats (Goblet or Tea Bag)
After Rounds 1 and 2, we had a 4-minute recovery. You must complete one lap around the playground (~.3 miles) and the rest of the time was your own.
After Round 3 we had time for 2MoM (LBC, Flutters)
COT and YHC on the take-out

Moleskin

Thanks to everyone for coming out. No Site Q presence today, but they both had good excuses so we can let that one go. We did our best to live up to the Foxhole name with < 1 mile of running, and that was just to catch our breath between sets.
If you ~~hated~~ loved the workout today, you can thank Pebbles. He posted a link to a somewhat obscure fitness book on Slack last week and this was adapted from one of the workouts provided in the end. The book also recommends pushing a car as one of the best workouts out there, but YHC decided to save that one for next time. Not sure the disclaimer would be enough when that goes awry.
Cobains on the music selection if you are not a Def Leppard fan. The “Classic Rock” station could have been re-named “Torture Music” by the end. Next time we will listen to Kidz Bop because I don’t hear it enough in my car with the 2.0s.
One Niner proposed a 4:50 prerun last night and YHC was all too happy to take him up on the offer (#kiawah). Unfortunately, we missed Ringer pulling into the lot by about a minute so he got stuck running in the mist on his own. 4ish miles of running was definitely a questionable way to start this workout. One Niner pulled out the 24kg bell anyway — pretty sure it was the only 24 out there today.
Tagalong looked strong for his first post at a gear workout and this was definitely not an easy introduction. Nice work, brother(-in-law).
Think it may have been Burnout’s first gear workout as well. Unfortunately for him, my two 35s were gone by the time he got to the truck so he got stuck with a 45. Powered through it though and even went Larry Bird on the first running lap. Strong.
Wild Turkey and Freon’s consistent posts at Foxhole and Fat Camp are definitely paying off. Freon looking stronger every time and Wild Turkey rocked it today, taking the least rest of anyone out there.
First time meeting Backsplash today. He and Fire Marshall Bill kept their heads down and pushed through the pain. Solid work, gentlemen.
Marlin is an animal. Crushed the sets today and went Larry Bird on the 2nd running lap. I’m still shocked every time I remember he is a Respect in COT.

Announcements

CSAUP – Southern Discomfort on 10/22/2016. 6 AOs and ~ 11 miles. Pre-blast with sign up link here: http://f3nation.com/2016/09/18/2016-southern-discomfort-preblast/
One Niner leads Black Diamond this Friday (9/30) at 7 PM (yes, PM) behind the Viva Chicken in Ballantyne. Ruck or weight vest required. 15% of body weight plus 10 pounds. 2nd F after.
Pretty sure all the Ragnar teams are full for the moment so JRR Tolkien can take a (well-earned) nap. Thanks for all the marketing, brother, and the hard work making sure everyone was set. It is appreciated.

Century Club

Pax of 22 got the beatdown of a century

Warm-up
Quick lap around the parking lot then back to the circle
SSH x 30 IC
Imperial Walker x 20 IC
MTC x 20 IC
American Hammer x 20 IC
Merkins x 10

The Thang
Mosey to the center section of the school by the parking lot
Partner up with person of opposite fitness level.
Every exercise is for the team to hit 100
P1 run to parking lot(long run) P2 Dips rinse and repeat till 100
P1 run to parking lot P2 Merkins rinse and repeat till 100
P1 run to parking lot P2 Box Jumps rinse and repeat till 100
Pistol LBC

Mosey to the front of the school
P1 run to flag pole(short fast run) P2 Peoples chair w/ shoulder press rinse and repeat till 100
P1 run to flag pole P2 Derkins rinse and repeat till 100
P1 run to flag pole P2 Peoples chair w/ jabs rinse and repeat till 100
P1 run to flag pole P2 Donkey kicks rinse and repeat till 100
Plank w/ should taps

Mosey to the high school stairs
P1 run to bottom of the stairs and back P2 plank rinse and repeat until each partner runs 3 times
P1 run to bottom of the stairs and back P2 up/downs(nice way of saying burpees) and repeat till 100
P1 run to bottom of the stairs and back P2 CDD rinse and repeat till 100
Cut this a little short to get back to AO

We got back to the AO with 1:30 to spare for a quick partner Mary.

Moleskin
That was a real beatdown. It was good to have ShopDog back in the house after his injury. He has some work to do to get back on track. He took 2 trips to the beach (I am sure there were several beer consumed) and his time at the Waxhaw Creamery (ice cream shop). I tried to get away with calling burpees up/downs, the Pax quickly caught on and were not happy they had to do 100 as a team. We had General and Fallout from Indian Land join us this morning. It was good to have Frack on the team when it came to Merkins and Derkins. By the time I got back from the run he had 65 our of the 100 already done. After the 6.5 mile train run yesterday Trolit (sp?) and Damascus still showed up with their A game. There was not a lot of chatter out of the group today, not sure they could catch their breath between sections. Thank you all for letting me lead today.

Damascus, thank you for taking us out today.

Announcements:
Ole MacDonald and the Mrs. are going to start a marriage/couple counseling session in the up coming weeks.

Monthly Archive September 2016