DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warm Up:
5 Miles:
Done!
What is a CSAUP? It stands for Completely Stupid And Utterly Pointless
Why do we do CSAUPs? Who knows really? Why are trees good? Why is the sun good?
It’s Quarantine life and so actual CSAUPs don’t occur anymore, they are virtual. And with the age of the internet comes scams and catfishing.
5:26pm on Wednesday night we get a text from someone claiming to be Wolverine asking us to take part in a Virtual 10 Miler. All we have to do is log a 2 mile time trial/run sometime in the next 48 hours or so and send it to him to post. Seems simple enough right?
Honestly, I didn’t really feel like getting up the next morning to run my first 2 mile time trial since high school for a race I don’t know really exists but hey, it’s not like Wolverine was asking me to deposit a check from overseas and then give him 10% immediately so I thought it was a low risk situation.
Bottlecap, Dasher, Deadwood, and Easy Button were just as easily fooled pumped to participate and agreed without much fight to also run a 2 mile time trial for a race they weren’t sure even existed.
I had work to do the next morning so I headed out before the rest around 10am to Champion Forest because if you are going to be a Champion, well….
Champion Forest is one of my favorite running neighborhoods because the roads are in good shape, wide, and there is minimal vehicular traffic. Also, from Cuthbertson Rd. to the end of the neighborhood is a perfect 1 mile section and you can loop back up and do another 1 mile loop which makes for a perfect 2 miles.
I started out with Speed Bump by my side on his bike and off we went. The first mile is pretty flat to downhill with only one little hill so it was a quick 5:52 pace. However, taking that right turn on Dobson to head back up after a mile is pure uphill and pure misery. Oh, and there was headwind, not cool. The pace definitely drifted above 6 minutes on that section but I knew I had the final flat/downhill section after I made the turn back on Waynewood at 1.5 miles. That part still hurt but I had to push it do get the pace back down below 6 miles and ended up finishing my 2 miles in 11:52.
Bottlecap, Dasher, Easy Button, and Wolverine ran next at 11:30am. I wasn’t there but I can assume Wolverine took off screaming down the hill at the start giving the rest a nice rabbit to chase. I can also assume that the first mile seemed pretty ok until that right turn on Dobson with the headwind and the gut check was realized. Everyone had great times with Wolverine at 11:58, Bottlecap at 12:22, Easy Button at 12:36, and Dasher at 13:04. All Sub 7 minute miles (with Wolverine sub 6). Excellent job everyone.
Deadwood ended up completing his time trial at Champion Forest the next morning with his 2.0 Big Bow on her bike as well. I wasn’t there either but I heard Big Bow dropped his phone a ½ mile in and he had to keep going because once your start your time, you can’t stop or you will be DQed. Also, no one wants to repeat this thing either. I’m also assuming the first mile went well until he rounded that turn on Dobson and felt the punch in the gut, use your quads! No worries because he clocked in a great time at 12:24 with a 6:12 overall pace.
We then somehow realized through this process that Wolverine is not really on our team but maybe some sort of running pimp or Catfisherman. So, I don’t think his time counted for our team. That being said, our five members of Bottlecap, Deadwood, Dasher, Gerber, and Easy Button finished 10 miles in 1:02.16 and a average pace of like 6:13.
MOLESKIN:
As I type this I am not really sure who our results are being sent so, what they will do with them, how they will be tallied, or if there was even a race to begin with.
What I do know is that this virtual race or catfish or whatever it was helped break up the monotony of quarantine life. It took me out of my comfort zone, made me push myself, and it felt good to be part of a team, even if it was virtual, or just a big scam.
Thanks to Wolverine for suckering asking us to take part and for the other four idiots high impact men who decided at a moments notice to take part as well and push themselves, get out of their comfort zone, and be better for it.
Also, thanks to the 2.0s of Big Bow and Speed Bump for participating and being forced willing to come along with us on our crazy adventures.
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warmup:
Take a nice ½ mile run
20 SSH
20 Imperial Walkers
15 Moroccan Night Clubs
10 Potato Pickers
10 Merkins
Calf Stretches
The Thang:
Deconstructed Burpees
– Run 200 yards between each
10 Squats
10 Merkins
10 In and Outs
10 Bobby Hurleys
Repeat
Pyramid
5 burpees
10 merkins
15 HR merkins
20 Mountain Climbers
60 second plank
20 plank jacks
15 HR Merkins
10 Merkins
5 burpees
11s –
100 yards in between each
10 Donkey kicks
1 Bobby Hurley
9 Donkey kicks
2 Bobby Hurleys
And so on…
Don’t neglect those abs
– Run 100 yards between each
5 Burpees on one end
Cycle through these on the other end:
10 V Ups
10 Heels to Heaven
10 Flutters (2 = 1)
10 Dollys
10 LBCs
10 American Knock Outs (2 = 1)
Done!
Thanks to Rainbow for taking us out today
It was a Millbridge invasion today. Turnbuckle made the trek to the South Side and we all did a Pursuit-style run/walk workout. Some of us made it over to the Cortona neighborhood across the street to hit some hills while others stayed in the South Side and abused some coupons.
Good work fellas!
O-69 took us out
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warm-up! All IC
1/2 Mile Mosey
SSH x 20
Potato pickers x 5
Jimmy Dugan L & R
Merkins x15 (5 diamond, 5 normal, 5 wide)
Mtn climbers x10
Calf stretch
Burpee Mile
Map your 1/4 Mile
10 burpees on each end
10, .25 run, 10, .25, 10,
.25, 10, .25, 10
The Thang
Travel 2 miles
7 check points at 7 cul-de-sacs
At each check point complete the following
3 burpees
5 big boys
10 Mike Ts
15 skater lunges (1 for 1)
Done, covered over 4 miles today
Thanks to Speed Bump for taking us out today.
As the sun rose on a crisp spring morning, you could feel the relief of all of those who have yet to file the tax returns. Except Madame Tussauds…he was tossing all night thinking about the continued storm of clients who have yet to get their crap together. Wait..where was MT this morning?
18 Pax including three 2.0’s enjoyed a few extra zzzzz’s for our lax starting time of 6:30 before walking out to the garage to post. If I had to guess, I’m would put money on the number of pax who opted to not brush their teeth was north of 50%…just a guess.
The chatter was brief to start the morning and jumped right into our warm up:
SSH x 20
Squats x 20
Imperial Walker x 20
Mountain Climbers x 20
Quick 2 minute run out and back to get the blood flowing and we were ready for that thang:
We began the first of three sets. Each set repeated three times:
Set 1:
Merkins x 15
Jump squats x 20
LBC x 30
3 minute run
Set 2:
Wide arms merkins x 15
Single leg Russian dead lift x 20 (10 each leg)
Flutter x 30
4 min run
Set 3:
Diamond merkins x 15
Lunges x 20 (10 each leg)
Heels to heaven x 30
4 min run
The finale:
Incline merkin/dip ladder
10 down to 1
5 Burpees OYO got us right to stopping time.
Solid work was felt on my end. Can’t speak for the rest of the pax, but at times have trouble gauging the intensity of a largely standstill workout. Hope your shoulders are feeling it today!
AYE!
Diccs given to include crossing road safely and social disctancing
Warm-up
15 Imperial Walkers
10 – Tator Pickers
plank/right arm high/ right leg high return to plank left arm high/left leg high return to plank
Downward Dog- Calve stretch- Upward Dog – plank – 10 slow merkins
Mosey .40 miles
The Thang
Circle up after mosey for 15 merkins, 10 Mike Tysons. 10 merkins, 5 Mike Tyson– then right into a jack webb for 1 merkin, 4 airpresses- get to 10 merkins and 40 air presses.
Mosey to GRAND OLE ENTRANCE of the Glorious The Briars and Crest for another 1/2 Webb 1 Big Boy, 4 Merkins and 4 American Hammers- get to 5 Big Boys and 20 American Hammers- do not increase Merkins but do 4 each round.
Mosey across the street and invade the Tuscany neighborhood for some wall/partner work. P1 RUN two laps around clubhouse parking lot while P 2 exercises on wall and switch until the pair reach 150 dips, 100 step ups, 50 decline Merkins. Once wall work is finished the group finished the other 1/2 of the Jack Webb 6 Big Boys, 2 Merkins, 24 American Hammers- 10 Big Boys and 40 American Hammers and finish with 10 Mike Tysons– HORRIBLE IDEA !! UGH..
Before we left the Tuscany Empire we had a few minutes left for some sprints- 25 dips sprint across parking lot and back for 20 dips/sprint ect…. decrease dips by 5 each time until down to 5…
Mosey back to COT for 4 crunches, 4 air jabs, 8 crunches/8 air jabs, 12 crunches– we got to 20/20 before time was called..
Moleskin
Another good crowd in the Briars and the Crest on a beautiful but windy morning- We actually a few others out again but they will not get official names until they can attend an official F3 workout… peace out boys and have a great day
DICCS Given
Warm up – .25 mosey
circle up for
15- SSH
15- Imperial walkers
10- merkins
plank/calve stretch
mosey .15 miles for direction on workout
10 squats
1 mike Tyson and 4 crunches– rinse repeat increase Tysons by 1 and crunches by 4- get to 5 and 20
The Thang ( 4 cul de sac ab work)
1st and 3rd cul-de sac – 20 pistol LBS
2nd and 4th cul- de sac- 10 big boys, 15 gas pumps and 20 heels to heaven
at top of each cul-de sac 5 merkins and when you cross COT – 10 squats
get as many rounds in as possible and meet at COT for another round- 6 mike Tysons and 24crunches- rinse repeat Tysons by 1 and crunches by 4– we got to 7 merkins and 28 crunches before time was called.
Moleskin
We had great group today and all the PAX pushed hard. Thanks to Schneider for a great Q and taking us out..
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warm Up:
The Thang:
Goodfella’s Whiteboard of Pain
Extra Credit:
Done!
Thanks to Nails for taking us out in prayer.
With trash in the streets (c’mon people) and lighting in the air, 12 PAX fired up their computers and their engines for the second ever meeting of “Garage Band.” Here is what we did.
Warm Up: Disclaimer given then 20 SHH, 15 low slow squats, 10 merkins and 10 windmills, all IC.
Next up: grab your chair for a set of “11s”. First exercise is dips, second exercise is lay down the chair and jump over it and back. By the end when you do 20 jumps, your heart rate should be up. Run out one minute, back one minute.
Next, Q assigns partners and calls 100 derkins, 200 step ups, and 300 hip slappers. One partner runs out one minute, back one minute while the other partner can mix up exercises as needed. If YHC could do this again, I would call a set number of rounds, as opposed to a number of reps where PAX are trying to do math and communicate via Zoom. It got clumsy.
Finally, do a four exercise circuit with your lifting rock. 20 mountain climbers, 15 overhead presses, 15 squats, and 20 flutter presses. Repeat after a 10 count, then repeat again after 30 seconds O/B run.
Moleskin: Great to see 2.0s in garages and good turnout overall for and SOB Monday boot camp. We can build on this!
Announcements: Note that in addition to Garage Band, The Maul will also take place at 0630 this Wednesday and going forward. Personally, I love the time slot!