Couch to 5K training took another step forward today at the Maul. 8 PAX for 1.5 mile pre-run and 14 enjoyed the addition of interval training to a bootcamp.
Warm-Up: Disclaimer given and circle up for 20 SSH, 15 IW, 10 merkins, 20 MCs, and 10 low/slow squats, all IC.
Thang: YHC tracked 400 meters or ~.25 miles on the watch. PAX were instructed to run their 5K pace which of course was rejected in favor of faster! 3 intervals with ~2 minutes of Mary recovery in between. Great to see guys give it their all and keep track of their splits to chat about later. Rousey and Wingman had a couple strong runs and DL showed up big on the last one.
Mosey to St Matt’s with two stops for merkins IC x 10. At the church, select a rock and form a circle. PAX choice as we went around for rock lifting exercise mixed with called exercises from YHC to keep the heart rate up. I can’t remember everyone’s but want to highlight two of them:
Put the rocks back then mosey back to almost launch. Find the steep hill close by and AMRAP hill sprints with 10 merkins at the bottom. Left enough time for about 3-4 rounds of Mary.
Announcements: B-L-O-O-D D-R-I-V-E. Seriously if you are able please give. Sounds like we are short at this point. Pre-Runs will continue at the Maul to keep preparing for Impact Local 5k which is….December 4! Happy Hour next Thursday.
Rousey messaged me the day before and said the numbers at Bagpipe have been good, “so don’t F this up!”. Well, he had some questionable marketing so my hopes were low.
5:30am. Quick disclaimer as Wingman rolls in. Mosey around with butt kickers, high knees and side shuffles.
Warmup: (straggler Jerry’s World found us!) 10 burpees OYO, Hill Billy Walker, SSH, Goof Ball. My 45 min warmup was cut short, sorry Tag.
Triple nickel. 5 Squats then wall climb and run to end of parking lot for 5 curb inclined merkins. 5 times.
Mosey, pick up metal chairs for reps of curls, over head press, and tricep extentions.
Mosey, Spiderman on railings. If you know, you know.
Mosey to parking deck and partner up. P1 starts on 100 donkey kicks, 100 squats, 100 merkins while P2 runs up the ramp and back down.
Once we finished, 10 count and then 10 burpees OYO.
Mosey and then 10 burpees OYO.
Circle around water fountain. Reps of incline merkins (Rousey through my cadence WAY off), dips, dirkins (only made it one round), and elevated LBC’s. 40 total.
Mosey and then 10 burpees OYO (40 total)
Mosey to straight away and hold plank to low plank. Count down for AYG to the end. Tag Along beat Rousey by a mile!
Moleskin: Great work this morning. Really appreciate all that showed up. Humbling experience working out with Respects and Double Respects. I’ve had some unlucky events occur in the past that came back to haunt me recently. I was almost unable to attend F3 workouts due to a revoked license. Luckily, through the help of F3, family, and God, I was able to Q on my birthday.
Announcements: Blood Drive this Friday, Holiday Party, and Impact Local. Check slack.
It’s been a brutal week. The fartsack kept me from posting Monday, Tuesday and Wednesday. Knowing I had to Q forced me out of the sack despite poor sleep (teething infant + challenging 4, 6 y/o daughters). 4 pax made it into school before the bell rang at 0530. Go time!
I had the pleasure of leading the Pax at Shield this morning (Smithfield Elementary). This might be the first BB as it’s a newer site. I rolled in and found 4 men who already got in a prerun! Good thing my workout was low mileage. Quick disclaimer, but I forgot to state F3’s mission. DOH!
Warm up: mosey around track with butt kickers, high knees, and side shuffle. Circle up at bball court.
SSH, IW, Wind Mill, LSSQT, Neck Roll, Plank Jack, Peter Parker, Parker Peter, Merkin, Low Plank Hold
Mosey to intersection for 4 corners. Start with 5 burpees. Pick a road and run approx 100 yards. Each road had an exercise, 30 count (merkin, lunge, Carolina dry dock, squat). Run back to intersection and do 5 burpees.
Mosey to trailers for Spider Man (can explain later)
Mosey to playground. 3 sets of, 5 pull ups and 10 knee ups. (the metal bars are getting cold!)
Mosey around school. Line up. First person slaloms through yellow bar thingamajigers. Second person calls Mary for rest of pax to complete until the runner/timer gets back. Two rounds.
Mosey to straight a way. Plank. ALL YOU GOT (AYG) home! Carny and Spitball are really fast!
Great group this morning with the cooler weather. Quick chat before launch about Carny’s bad ass experience being a Marine (thank you for your service). He also mentioned that us old farts wouldn’t make it through boot camp. I was impressed they all got in a prerun, great job! Not sure if anyone noticed, but I forgot to do lunges on 4 corners. I am very fortunate to be apart of such a great group of men. Thank you all for the support and push.
Prayers for Anthony’s family. Prayers for Spit Balls family.
Impact Local 5/10K Dec 4. Anyone can do it!
F3 Holiday Party. Check slack. Show up. It’ll be a great time!
Despite some decent marketing, Ralph apparently fart-sacked and I found myself on Q for Bagpipe this morning. I’m likely to blame anyway as I failed to hit him up and confirm he’d actually be there. Beautiful Fall morning for a workout and 12 strong so let’s get this thing started.
Quick disclosures and off we go. Mosey down past the gas station and circle up behind the Marriott for warmup.
Mosey across the parking lot to next set of walls for 15 jump ups and 25 dips OYO. Mosey towards Sara’s Y to another set of walls for 15 derkins and 15 incline merkins OYO. Mosey across the Y lot to railings on the ramp to the entrance. 15 overhand supine pullups on my count. 20 situps on my count. 15 underhand supine pullups on my count. 20 more situps on my count. Mosey across the parking lot and line up for 4-line suicides. Cooter2 for a 10 count and REPEATO! Mosey down to bottom of hill and parking lot by the fitness trails. 5 burpees OYO and then AYG to the top of the hill where the bridge starts. Plank up and wait for the six. Pax is getting gassed so we don’t stop and quickly mosey to the bottom of the hill and take our first right at the bottom and circle up in a large parking lot. Guess who makes an appearance? Yep Jack Webb! Some Pax clearly not familiar with this as I can see the look of confusion on their faces. I start with 1 merkin and 4 air presses and we proceed around the circle increasing by 1 merkin and 4 air presses each time until we reach 10 merkins and 40 air presses. It just happens that Rousey is last to go and leads us on a rousing final count to 40 Aribas!!! This one hurts. Never sounds like much but the reps add up and the shoulders burn. Mosey back to launch for 3 final minutes of Mary til 6:15.
Best time of year for F3 workouts in my opinion. Lots of great mumblechatter and always a great crew at Bagpipe. Great takeout by Soft Pretzel this morning as we always join forces with Swift.
Holiday Party 11/19 at OMB @ 6:00
1st day of Impact 5K training tomorrow at The Maul. Pre-run starting at 0510 with 1 mile and stretching.
3/9ths and 2/12ths of 2 BRR teams joined forces to share our highs and lows of the morning.
launch from ye olde liquor house at the arboretum. Head east down 51 to Rain tree. Left and on down to wind bluff rd.
quick instruction of peaks/valleys workout with merkins at top and squats at bottom x 10. And go!
Joker and alf got 3 laps while Benny, retread and YHC did 2.25ish
anywhere between 300 and 400 exercises and 3-4 miles later we hoofed it on back to launch. At 51 we stopped to hit a fast 5k pace back on to launch.
Moleskin: YHC had some simple ideas for this morning. Hill repeats and exercises. It’s a grinder and we got some Strava segments in. There may have been some refusenik of hands touching the ground. But that’s what happens at a running workout.
blood drive next week. See Mighty Mite
look for some comz about A51 Xmas party soon.
10 PAX meet at Timekeeper after Swift and Bagpipe to continue discussing the current read: Range by David Epstein. Not to be confused with Theo Epstein, Jeffrey Epstein or Juan Epstein.
Good read so far with good discussion each week — applications for your career, raising children, not burying yourself in one track and not getting down if you aren’t quite where you expected. This chapter contained good words on breakthrough glitter, GameBoy and the eroticism box. (Betcha wish you were there for that one, huh?)
But the most important thing learned this week is that
as often as you can you should you should never refer to Tiger Rag as an architect. YHC used the term architecture and and that was to close — he’s an engineer. Apparently, there’s a difference? I’ve never seen him driving a train. After the red in those eyes, though, YHC will consider returning to TK in a couple of months.