#Commitment to the Run

#Commitment to the Run

A hearty 10 souls arrived to the Weddington HS campus at 0630 on Saturday to a large audience.  Apparently, there was a Yard Sale going on with sightings on campus of more than normal pedestrians.  With sights to explore the “HUGE AO”, we were off.

The THANG (due to the passage of time, this may or may be accurate in counts and sequences – the “spirit” of the workout is in tact):

• Mosey around to the “quiet” side of the school where nasty hairburner plates were laying in wait last week, but upon seeing no such thing, just circle up.  Disclaimer given.  Opening COP with SSH x 20 IC, IW x 20 IC, Good Mornings x 20 IC, Squats x 20 IC, Merkins x 10 IC
• Mosey to back of school to railings leading to bridge.  Find a spot on the railings.  Incline Merkins x 20 OYO, Supine Pull-ups x 20 OYO.
• Mosey across the bridge to the first ball field on the left.  Line up on the end line and note yardage lines marked off to about 40meters / yards.  Briefly discuss 3 phases of running stride and emphasize that we will be working on those in the next 3 exercises.  Perform all exercises OYO to last yardage line marked.  Mosey back to end line when complete.  Repeat same exercise 1x.
  • High Knees – raise thigh parallel to ground
  • B Skips – 1st movement is high knee, but extend lower leg as far as you can, snap foot to ground
  • Butt Kicks – have ankle aim to touch “bottom” of gluteus maximus instead of “back” of GM, quick feet
• Stay at the field and perform next 3 exercises in same method (OYO, 40y, mosey back to end line)
  • Walking Lunge – don’t let knee extend past lead foot
  • Cone Hops – pretend there is a 1 foot cone to hop over, and about 1 meter apart
  • Diagonal Cone Hops – pretend there is a cone to move side-to-side between along the length of the 40yards.
• Mosey to Concession stand.  Perform next exercises 20x OYO. 2x through each
  • Box Steps – 1st variation keep plant foot close to bottom of wall, 2nd variation step back one stride away from wall.
• Mosey to track for 2 laps.
  • 1st lap 1st straightaway, do “turnover” strides focusing on raising your running cadence to faster than normal – not faster end to end, just more steps
  • Mosey through corner
  • 1st lap 2nd lap straightaway, turnover strides
  • Mosey through corner
  • 2nd lap 1st straightaway, normal stride
  • Backwards run through half of corner
  • 2nd lap 2nd straightaway, karaoke facing infield then switch to stands halfway down
  • Plank for the six
• Mosey back to concession stand and circle up
  • Merkins 10x IC – keep elbows at sides
  • Freddy Mercury 20x IC
  • Toy Soldiers 20x IC – elbow plank with raising right foot then left foot IC
  • Flutter 1 legged – 10x IC, switch legs, 10x IC
  • Repeato the set
• Mosey to covered awning directly in back of school.  Plank for the six.  Circle up
  • Lateral Lunge 10x IC
  • Calf Raises 30x OYO – 1st ten normal, 2nd ten toes out, 3rd ten toes in
  • Single Leg Bridge – get in position – flat on back, draw feet to butt, extend foot of one leg so quads are still parallel. Movement is raising the butt off the ground. 10x IC each leg
  • Repeato the set
• 3 man grinders with position 1 at the awning, posiition 2 is down the stairs at the railings near the bridge, position 3 is on the move.  Exercises consist of:
  • Merkins, Supine pull-ups
  • Decline Merkins, LBCs
  • Jump Squats
• Plank for the six and then mosey back towards front of school.  Detour to side courtyard.  Plank for the six. Circle up for.
  • Side plank (elbow or hand) with Lateral leg raises IC x10 each side
• AYG back to COT.  Arrive at 0729, but YHC kept that silent.
• Name-o-rama with 3 FNGs

The Moleskin:

• With Site Qs Ice9 and Snowflake off to graze like GOATS on Metro grass, the Q was open. While the Yard Sale and extra traffic didn’t have too much of an impact, we kept the mileage lower than YHC had planned for, and had a lot of circle and IC.  Not many chances for #LarryBirds to shine.  More intimidating exercises (see Single Leg Bridge) done out of the glare of the audience.
• A lot of new and fresh faces down at Commitment these days.  A clown car with 4 PAX arrived and it even appeared that they had a EH arrive solo.  Over half the PAX on Saturday are about 2 months in.  That’s about all of the observation that YHC recalls.  If your memory is better, post in comments.
• As the summer gets closer and your older male 2.0s need some motivation (no school and not many sports), bring them out to Commitment.  Note that males only, and under 18 requires adult supervision.  While you need to assess the ability of your 2.0, they can modify their way through a 60 minute workout.  Campus is safe enough to let them dawdle / wander / get distracted.  YHC’s 2.0 Howie said he wanted to come back despite almost spilling merlot 3x.
• Getting your other 2.0s (female or younger males who don’t fit a traditional workout) out to #F3Dads will be a highlight for the rest of the rug rats.  Look for more games oriented exercises and later morning options starting with #F3dads this summer at Col Beatty park.  Keep an eye out for details in the newsletter.

Announcements

• Other close bootcamps to Commitment that the PAX may enjoy (find more at http://f3nation.com/schedules/charlotte-south/):

1. Monday #F3TheMatrix at 0530 at McKee Rd ES
2. Tuesday #F3SkunkWorks is a gear workout at 0530 at Covenant Day HS
3. Wednesday #F3Dromedary at 0530 at Marvin Ridge HS
4. Thursday #F3Peak51 is a Moderate Intensity workout at 0530 at Matthews ES
5. Friday #F3Overdrive at 0530 at Sun Valley MS