Chasin’ the Deer Tail
Rolled up to SCMS about 5:20 for a little recon prior to launch. I’m always a favorite of the track behind the front left baseball field closest to the car park. Uncle Leo had spotted my going toward the fence, and when I did, I apparently startled a deer about 20 feet in front of me, which quite nearly scared the crap out of me too. Looked to my right about 30 feet and there were two more eyeing me up. So, decided to about face and come back to the lot, and have at it again. Walked down the path behind the field and def noticed that most of the trail has a washout line basically right in the middle of it, which would be a total ankle breaker. This was Omaha #1.
Omaha #2 came basically when Dolly let me know that it was 5:29, and there were five us about to launch. Whatever I had planned for partners or three man teams was immediately scrapped as well. However, with five, I was immediately able to hone in on which starting 5 from NBA’s yesteryear that would playing today.
Schmedium – Center – Rik Smits: Shmeeed has a Euro quality about him, is fundamentally sound, and sneaky fast (a la the Dunkin Dutchman)
Puddin Pop – Power Foward – Xavier McDaniel: Like the X-Man, YHC is a bull in a China shop, that tires easily
Uncle Leo – Small Forward – Detlef Schrempf: Leo works out like a calm captain in calamitous waters. The Grand Teuton played the same way for 16 years.
Dollywood – Shooting Guard – Joe Dumars: Dolly is as steady as rock, can turn on the jets when he needs to, and when he speaks up people listen. Mister Louisiana won back to back championships, being a calming influence to the Bad Boys.
Frosty Paws – Point Guard – Derek Harper: Paws was much like DH in that he wouldn’t kill you with speed, but he the consummate tactician, and has the talk to back it up.
Well, now that we have the starting 5 identified, and properly disclaimed, we were off.
Mosey down to the track for a lap to warm up the lungs, then COP at the starting corner.
IW
LSS
MC
HRM
all x15 IC
Head to the goal line on the freshly cut Shockers field for another rendition of the Red Barchetta.
Brought this out to the Hydra pax a couple weeks ago, while perusing the #exicon for some new blood.
Run 100 yards for 100 SSHs, mosey back to start
Run 75 yards for 75 MCs, mosey back to start
Run 50 yards for 50 LBCs, mosey back to start
Run 25 yards for 25 Merkins, mosey back to start
Enough of that, mosey down to the bleachers between the ball fields (Deer sighting #2 on big field on left)
Circuit work on bleachers with 30 Dips, 20 Step/jump ups, 15 Supine Pullups; however, in between each set, run back up the path, up the steps and around the #powertriangle back to the bleachers.
Did some Mary to catch the breath a bit
Freddy Murchisons
Rosalitas
H2H
Mosey onto big front left ball field, hoping our brown fuzzy friends had found a way out of the fence, head to the outfield.
Umm, yep, there they were, actually on the other side of the fence, and hurriedly hopped into the woods across the path.
Start at the break between the infield and outfield, just behind 2nd base, run to right field foul pole for 30 merkins, run back to start spot for 5 burpees; run to center field warning track area for 20 wide-arm merkins, back to start for 5 burps; run to left field foul pole for 20ish diamonds, back to start for 5 burps.
Run back through the fence opening at left field foul pole, at the base of the hill behind Gloss’ office for Triple Nickel.
5 squats at top
5 LBCs at bottom
5 times up and down
Mosey over to Gloss’ office for wall sits + 50 air presses (repeato)
Just enough time for Dolly to lead us into 2 mins of Protractor
Done
Memories
Great group out there this morning. Upon calling the LBCs during the #RedBarchetta, Dolly asked if we were gearing up for some GoRuck event with wallowing in the wet grass. It’s just a little moisture on your back dude, no Tunnel o’ Love being called or nothing.
Frosty Paws is still on the mend from Pneumonia, but he is posting like a boss. Keep it up brother.
As stated in starting 5 bios, both Leo and Schmeed were steadily crushing each exercise with apparent ease.
Dolly was the #LarryBird of the group, as per the yooouszh.
Enjoyed it fellas, thanks to Dolly and Smokey for the opp.
Thanks to Frosty Paws for the prayer this morning.
Announcements? No
Full Moon Flexibility
7 PAX showed up in the parking lot of Elevation Church-Blakeney on Wednesday morning, yet only 6 stayed to focus on their flexibility at F3 Pokey. A disclaimer was finally provided and we were ready to go with our dynamic stretching to warm up:
Walking Butt kicks
Knee Ups with twist
Toy soldiers
THE THANG:
Stretching emphasis on IT band, calf and hamstrings all poses held for a PR (Pokey Record) 1:15.
MOLESKIN:
The pre-ruck option is going strong at Pokey. Those of you who enjoy rucking may want to join One-Niner and Bounty Hunter in their trek around Blakeney. It was so tough this morning that Bounty Hunter had to leave before the regular workout.
Rock Thrill made his first appearance at Pokey and joined me on the pre-walk option. I think RT now has Pokey fever and will be back.
The crew this morning was very chatty, must have been the full moon.
Thank you Haggis for taking us out.
No Grate Workout
With Bunker out, Bratwurst on time, and a route that goes thru another residential neighborhood, a record number of 18 PAX showed up to run at #Blakovery.
THE THANG: This is the route we ran: 
Then we stretched.
MOLESKIN: Today was a rough morning for me. I was at least a minute slower than normal and I never really knocked off the Monday morning rust.
This time it had less to do with a gastrointestinal issue and more to do with the dozen or so Birthday Cake Oreo cookies I polished off on the 5 hour trip back from the beach the day before.
I guess Kid Rock is right, it is all about diet.
The rest of the crew seemed to have no Monday morning blues as they probably covered closer to 7 miles circling back to get me.
Shout out to JRR Tolkien for taking the #hopechallenge and forcing me outside of my comfort zone by providing a fancy watch. This was not the first time he has challenged me. The last time was when he dragged me around on my first 6 mile run when I thought I could only do 3 or 4.
So grateful to have F3 Brothers who constantly challenge me.
Firehose Fun
This is long overdue so I will probably miss most of the workout, but here goes. Rolled in for my first post at Area 51 in months. I grab the two firehoses I got from Gypsy thinking the Pax might enjoy to mix it up.
The Thang:
Mosey over to grab a lifting rock and then head to the back parking lot. We had 7 stations set up.
Station 1: Run a lap with the 55lb hose
Station 2: Firehose wave
Station 3: Curls with rocks
Station 4: Tricep extensions with rocks
Station 5: Goblin squats with rocks
Station 6: Overhead press with rocks
Station 7: Upright rows with kettlebell
We got two rounds each in. Place rocks back in the pile and circle up.
And then there was only 2
So, I got suckered into WAMRAP last week, so I wanted to post again today because I surprisingly enjoyed it. Come to find out the Site Q is DR, and noone else knows about the workout except me. Poor Squid caught a ride with me, and we showed up 5 minutes early to find an empty parking lot. McGee said he wanted me to Q, but I was at least hoping for a crowd. Either way, Squid and I put some work in.
Mosey around and over to the parking deck. 20 x SSH, 20 x IW.
The Thang:
40 merkins, then run up first ramp and back down stairs to the start.
40 Heels to Heaven, then run up two ramps, and back down stairs to start.
40 squats, then run all the way to the top. Hit the first set of stairs, and run up and down all three sets before starting back over.
We completed two full rounds, and then the first two parts of a third round.
Back at cars, 40 LBCs and 20 x cross crunch.
Moleskin:
This is the first time I have been at a workout with only 2. Goods news is Squid is a beast, so at least I had someone to workout with and keep me honest.
Partner work all day
23 Pax showed up for a spectacular event of my q at hawknest.
Disclaimer
Mosey up to Ball fields
COP
15 IW – CAD
15 MC – CAD
10 Merkins – CAD
The items we did
Partner up
Partner 1 does called exercise while partner two runs down hill to stop sign and back up to shelter (baseball fields) Flapjack
Round 1 – 150 Merkins
Round 2 – 150 CDD
Round 3 – 200 Squats
Mosey to shelter
3 rounds
15 step ups
15 Derkins
15 Dips
Mary
Run back to bottom of hill for rock work
Partner up – Partner 1 runs to launch and back while partner 2 does called exercise – 3 rounds
Round 1 – 100 curls
Round 2 – 100 Chest presses
Round 3 – 100 tricep extensions
When done do curls till failure – while other partner is planking – flap jack
Mosey up to track
Partner up again – run half lap – 15 handslap merkins run back to start 15 handslap merkins
Mosey up to street – Gassers up and back
Mosey back to launch – Mary
BOONE crunch (patent pending)
Fin
Moleskin
A tremendous amount of mumblechatter and a lot of complaining……mainly from Spackler. I decided to keep the mileage down some and get some good upper body work in. The run up and back while the other partner was doing merkins was awful. It was great seeing all the guys pushing it out there. Humidity was more like 1000% and I don’t believe I cooled off until noon. I got a text from Hops last night about the backblast because he is stalking twitter now. Sorry, had to go make it happen and didn’t get home until late last night. No chance of that happening. Good group for sure and lots of sports talk, soccer, football, etc…. I’m just happy that College football is starting so I have a reason to sit at the lodge for 4 hours on Saturday night. Champagne actually paid me a compliment. I mean it was almost a compliment but the nicest thing I have ever gotten from him so there’s that.
Also I have the list of everyone that came but the fast-twitch boys are sprinkled in and it’s hard to separate out who was where. Apologies.
Announcements –
Sigup for Church on the Street this sunday AM – https://m.signupgenius.com/#!/showSignUp/20F0D4AABA82CA7FE3-church1
Forgive my lack of the hyper link if this doesn’t go through
Weinkeless
Watchtower workout on Tuesday. We had 20 guys and a whole-lotta humidity. It was my third time as Q, and Q-ing gets easier every time. The weinke was nowhere in sight (but balled-up in my pocket for safe keeping). Next time, just pure freestyle, whatever comes to me in the moment. But here’s how it went down:
The Warm-up
Start at the normal side-parking lot. After disclaimers:
- Run lap around lot, to front of school
- Imperial walker
- Side-straddle
- Potato picker
- Plank side to side
- Mosey to rock pile at the bus lot
The Thang: Rock and Rail
Partner-up. One man runs the circular Bus Lot while the other does:
- 100 triceps
- 100 biceps
- 100 side-to-side twist
- 100 dips
- Do ab-work while collecting The Six
Mosey to the handrail at back of the school:
- 20 supine pull-ups on the peeling led-base painted hand rail
- Run to back of school and do 20 derkins and 20 step-ups
- Run back to rails and repeat x3
- Do abs and squats while collecting The Six
Concessions made:
- Mosey to football concession stand
- Triple Check: Team of 3: #1 Does squats #2 does planks, #3 runs 100 yrd. Rotate x3.
- Protractor abs to collect The Six
- Mosey toward lot, stopping at blue stair rails by brown wall
- Hill Climb: At top of hill, 10 Rosalia. At bottom of hill, countdown burpees 7:1 (Audible called to bail after about 3 rounds)
To Lot
- Thanks to Dancing Bear for finish things up with a few squats, and Mad Dog for taking us out.
- I’m going off memory for the Pax, so I may be one-or-two off
Magic in the Misery
“There is magic in misery. Just ask any runner.” — Dean Karnazes
Extra Credit
The early birds kept the pace in check this morning.
The Required.
Disclaimer was delivered.
The Route
From the Vine, take Ballantyne Commons to Bright House Financial for dynamic drills. For the sake of simplicity and expediency, we did the basics – toes, heels, high knees and butt-kicks. No big whoop! We looped around Community House back to Ballantyne Commons and hung a right on Ballantyne Corporate.
At the bridge, I delivered the workout details. Run down Bagpipe Hill to Brixham Hill Dr, turn around and gather speed as you descend and sprint up Bagpipe Hill. Repeat until time is called.
Moleskine
Sprinting is vital to fitness. Sprinting and other high-intensity activities smoke calories, burns visceral fat and builds muscle mass. (Compare the legs of a sprinter vs a marathoner.)
I like this course because we stayed together, but gave the fast guys the room to vroom.
Welcome aboard E. Coli or whatever your new name is.
Race Isabella Santos!
Check Slack for #Sandbox service opportunities.
Thank you for the opportunity to lead! Always an honor. (If I missed your name, let me know and I’ll add it.)
German for Endhaven
26ish PAX joined me for some long intervals at Swift this week. (More on the “ish” later.).
The THANG:
5 minute intervals with 1 minute recovery were announced at the outset. The 1 minute recovery registered some groans, but the PAX were assured that this was in fact the prescribed interval by Dr. Jack Daniels, and could be accomplished if the proper threshhold pace was maintained. Then, off to the warm-up jog to the cut through between Community House and Ballantyne Commons. Following some dynamic stretching, instructions were given to do commence the intervals down Community House Road to the light at “Eindhaven” Lane and back. Despite the Germanic pronunciation, the PAX understood and off we went. Most PAX got in a healthy 5 reps of the intervals before jogging back to COT.
Moleskin:
Great turn-out this morning with over 25 PAX in attendance. I only wish my phone had not freaked out when I tried to save the voice memo with all of your names. I tried to list as many as I could from memory, but I know I left names out. Regardless, everyone gave a great effort on some tough intervals and they’ll be better for it. Thank you gentlemen for the honor of leading.