1-Mile Trial

1-Mile Trial

17 dudes ready to start the weekend out right posted at one of the finest AO’s in the nation, either due to excellent marketing or habit. Here’s what happened next:

The Thang

Warmuporama

• Disclosure given
• Mosey up to the side parking lot.
• Side Straddle Hop x 20
• Merkins x 10
• Seal Jacks x 15

• Low Slow Squat x 10

• mosey back around the launch point to pick up Kamamcho and a growing band of late-comers (Posse, Ranger, Kevorkian) #billylap

• mosey to down to the wall near the track entrance, circle up for:
• 20 “Phelps Merkins” or “Sea Turtle Merkins” or “Prone Jack Webb” (see note below)
• mosey down to track, gather on the strip straight away. Plank for the 6.
• walk on heels. 1/2
• walk on toes. 1/2

1. Timed(ish) Mile

• promises of adequate recovery time were given. Rules were delivered (Pass on the right a full lane over, give it your all) and some tips (don’t spend all your energy on your first 400). Call your name as you arrive after 4 laps.
• 90 seconds of recovery. Then start pinball mosey back to encourage the others to finish.
  Results:
  • 5:49 McGee
  • 5:56 Doc
  • 6:31 Dasher
  • 6:36 Transporter
  • 6:44 Argonaut
  • 6:55 Enron
  • 7:10 Kevorkian
  • 7:33 Big Tuna
  • 7:35 Kamacho
  • 7:40 Pogo
  • 7:44 Snowflake
  • 7:47 Frack
  • 7:56 Maple Syrup
  • 8:11 Gator Cub
  • 8:40 Ranger
  • 9:29 Posse
  • 10:15 Dirty Bird

    NOTE: If you kept your time separately, and the above is off, sound off below and I will adjust.

2. Assorted Transition Exercises

• After race complete, 30 “Phelps Merkins”
• up to the bleachers
• lock those feet in the bleachers
• low, slow,full range sit-ups in cadence. 20 in cadence.
• try to get below parallel on the sit-ups.
• mosey back towards the track entrance
• 10 burpos (see lexicon). #qfail on the explanation.
• mosey down to the circle between the tennis courts.

3. The Burpees and the Hill

With not a ton of time remaining, begin 11s on the long gravel hill (~55ft in 2 tenths)).
– Burpees at the bottom.
– “Phelps Merkins” at the top.

After Doc and McGee were down to 4 Burpees, 7 merkins, we huddled up at the bottom, did some burpees and started back towards the launch.
– Mosey to the bridge.
– Broad jump across
– Plank for the six.
– Mosey to the high parking lot.

4. Mary

• 50 LBC, In Cadenace.
• 20 “Phelps” Merkins, In Cadence.
• 60 Seconds of Protracor
• 20 6-inch plank jack.
• 20 Flutter, In Cadence
• 20 LBC, In Cadence.
• 10 Regular plank jack.
• 10 6 inch plank jack.

5. ENDEX

• Mosey back to base.
• Nameorama
• Closing Prayer from Mcgee (t-claps)

Exercise Name: We did something today that we called a Phelps Merkin, but several other names were suggested: Lochte Merkin, Prone Jack Webb, and Phelps Merkin. The exercise itself is meant as a surefire way to enforce full range of motion on regular merkins, and get a little extra shoulder burn. Starting in full plank, the cadence count goes like this:
1. Chest to the ground (i.e bottom of a merkin)
2. Hands off the ground and then extended all the way out in front of you.
3. Hands back to your side in “pre-pushup” position.
4. (PAX Count) Push up until arms are fully extended.

If you have any bright ideas for what to call this, or know what it is called already comment below.

Ole Mole

We got 3.5 to 4 miles in today. By all accounts, that was not pleasant. Doesn’t read like much was done in the hour, but starting with an all out 1-mile gasser added an element of extra fatigue that snowballed throughout the morning, at least for YHC. Good effort from all on said mile run. A couple sub-5 minute efforts (T-claps McGee and Doc) and I’m sure Dasher may have been in the 5-min club if he hadn’t run stadium stairs before the workout began. Also a shout-out to Dirty Bird who almost got in sub-10 minutes on the mile and ran a very aggressive last 200 meters.

A couple other observations from a sweaty morning:
– The ants were ubiquitous this morning, particularly whenever we hit the deck for merkins or mary, and particularly near Transporter.
– Tip of the hat to Redskin (a local fitness legend in the area) for unlocking the track for us after the mile, so we didn’t have to prison break out.
– Tranporter found some choice facilities (an great port-a-jon, in his words) just as we were starting the 11s. He ended up missing the whole thing, but did a set of 15 burpees in a show of camaraderie (nearly all the PAX joined in after 5 solo reps). A quality moment, way to join in Snowflake and force us to do the same.
– No rocks were touched today, although many looked longingly at them and made comments about their proximity.

The Announcements

• Weddington Elementary is Home to a New Thursday AO. Starts this Thursday at 8/25 at 5:30a. (Frack, does it have a name? Did I miss that?)
• BlackDiamond this coming Wednesday at 5:15 at Elon Park Elementary, Invitation to Union County to grab the next BDQ.
• Doc McStuffins invites all PAX to join Ice9 at HorseyMcHorseArse at 515 here: Google Maps
• A51 Pool Party today at Candlwyk

Argonaut Out