With tongue in cheek (just so there is no confusion) –
Plan tomorrow is to run a 9-minute warm up mile and plank it up at the bottom of the largest mountain within the Tri-County area (within a 2-mile range) to run the dreaded triple nickel – 5 squats at the top and 5 arm circles at the bottom, 5 times <maniacal laughter>. We’ll finish our run / bootcamp with another 9-minute cool down mile back to launch for 10 supine pull-ups (regular pull up bars are like New York rents #toodamnhigh). Fin. Arms smoked and 4 miles in the books.
Again, all in jest. We’ll actually be doing something entirely different. What? I have no idea, since Cold Cuts has the Q.
Welcome to new member of Club DTH, Prohibition. Rumor also has it there may be a sighting of the elusive Brushback, ready to defend his Strava CR, perhaps?
Late BB, but have been under the weather, technically since before the workout…so, no apologies on it being late, just an acknowledgement that it is.
Thang
Ran the HT mile. Partner up.
P1 – 7 pull ups, 14 dips, 21 knee ups
P2 – runs to baseball fence and back
Switch ad nauseum (word is well known, often read, but apropos description).
Ran the HT mile again (except YHC, who feeling like hot garbage, opted for a Mary solo in the parking lot).
Moleskine
This was a very simple workout, but one that kept the HR up while hitting the arms, back, and core. Legs needed a break, as some smaller, stabilizer muscles were still sore from the weekend Ragnar mud run. Simple =/= easy, and the repetitive nature of just a few exercises (even in small sets) had a big cumulative effect.
YHC was deep six with whatever sickness this was (is) worsening after the initial mile (still sub 7). Don’t remember much, but sure the banter was incessant and witty. Kudos to everyone.
Data Dump
That’s it. Weak BB, but a BB nonetheless.
As tempting as it is (it isn’t) to run through the muddy trail to Foxworth, after a weekend of running muddy trails, thats not happening.
Here’s the plan:
Partner up. Run the HT mile. Back to the playground.
P1 – runs to baseball fence and back
P2 – 7 pull-ups, 14 dips, 21 knee ups
Lather. Rinse. Repeat until 6:06. Run the HT mile again
Two wrongs, don’t make a right.
That’s an important lesson, and one that YHC, and several others, learned (again) this morning. As shown here and mentioned here, there were no merkins at DMZ yesterday. Bushwood was angrily texting me, accusing me of turning DMZ into Fast Twitch. We had rocks out, trust me that was not the intention (parenthetical: I am encouraged that today Frasier tried to inject a modicum of legitimacy to the “slash” #running/bootcamp). But I digress….the plan today was to “fix the glitch” of yesterday’s omission with a focus on upper body without forgetting the core:
Thang
Run the Chadwyck Chaser “mile” (technically only 0.9 per Strava).
Behind the school, three stations:
Continue running from station to station, stopping at each for exercises (roughly 0.25 mi RT). Repeat until 6:06, and run the Chadwyck Chaser “mile” again.
Announcements
Moleskine
First sentence sums it up. That was a bad idea (FYI the included awful youtube clip is the top result on google – awful enough to share). Incline merkins, generally considered the easiest of the lot, hurt. Several conveniently misunderstood that the concession area was like “GO” in Monopoly, don’t pass it without paying the toll (merkins today). By the way, Lee apparently applied for all trademarks of “Cornucopia” followed by an exercise name yesterday, and yes, I checked – even Monkey Humpers.
Believe that most folks completed 3-5 sets, though I would venture a guess that the merkin total for all was +/- 250 with 3+ miles. Swiper and Cold Cuts began deliberately skipping them, opting for pull ups…and they never actually reached the football field (demarcated by white lines, quite visible in the moonlight). Sundancer made a surprise appearance, lamented not milking the initial mile for more time, skipped the final mile, and used post-COT to show off what was described as his “mangina” #MereFleshWound. He tended to stay in a corner of the concession area, doing his own thing #freeplay. No tunes, but nonetheless, he livened up the discussion.
Deep Dish was quiet but took his time and focused on form #TWSS. Kind of the anti-Gummy, if you will. Hammer and Jamboree were likewise knocking it out with no complaints. One Eye, Talkbox, and YHC complained about yesterday’s rock squats, though only YHC seemed to be moving a little slower today as a result. Still, 6:52 on the initial run, so not terrible. Almost forgot, had a Bugeater sighting on the initial mile. Think he read the pre-blast.
Back at it next week as Cold Cuts takes the reigns. Will there be pull ups?
Quite the miscue with zero merkins at DMZ today, add to that a lot of squats with low mileage plus a lot of cadence, and it’s a pretty simple plan to “fix the glitch” tomorrow.
Plan:
Run the Chadwyck Chaser mile (cross Rea, Summerlin – right on Windyrush, right on Chadwyck Farms, right on Rea back to OPE).
Behind the school, three stations:
Continue running from station to station, stopping at each for exercises (roughly 0.25 mi from / back to playground). Repeat until 6:05, and run the Chadwyck Chaser mile again.
More Monday Musings
I love the whimsy of the word cornucopia #hornofplenty. Great fall word, which coincidentally starts this week (Thursday 9/22 aka your Autumnal Equinox). It evokes images of that first Thanksgiving with pilgrims and native americans coming together. Cornucopia – it’s nice, somewhat rustic Americana, but I have a feeling I’m probably going to have a change of heart by the end of it. Stretch goal of 6 complete trips, which would be +/- 4 miles total, 60 pull ups, 120 knee ups, 120 Russian twists, and a crap ton ‘o merkins (don’t do the math, it won’t help).
Gummy promises to call out bad form while art imitates life in the most ironic kind of way (not really). Also not posting – retired site Q Sundancer, who is recovering from being shot in the leg by a rogue pellet while running down Colony Rd (somewhere near Amyington). He heard squirrels laughing as he languished on the sidewalk. Doubtful to appear – Semi Gloss, who apparently took an alarm clock class from Cheese Curd, and Chico – who lives across the street but cannot find the parking lot.
Left the house with some light rain falling. Nothing major, but thought it might cool down a fairly muggy morning (thanks humidity). Decent crowd in the lot at 0527 with no FNGs. Orlando timed his run in to perfection, arriving with 4 seconds to spare. For the 16 of us, it was go time…
Thang
Warm up COP – SSH and Mtn Climbers
Mosey across to Camilla, where everyone knows there are 9 driveways on the right. 5 burpees at each on the way to Carmel Middle.
Mary in the driveway – Russian Twist x 20, LBCs x 51.
Mosey to the rock pile behind the bus lot. Choose an appropriately sized lifting rock. Line up abreast the bus parking lot for stacks (all IC).
10 squats – sprint to end and back
10 squats, 10 curls – sprint to end and back
10 squats, 10 curls, 10 overhead press – run a lap around the school
Repeat, but add in stops at the benches for dips x15 and a 2-minute wall sit / peoples chair.
Lunge walk to parking space 4 and gently return rocks. Mosey back to school entrance for LBCs x50.
Run back to launch lot, taking care not to get killed by cars (rule #1 – don’t die). Finish with approximately 6 MoM – Freddy Mercury x35, Flutters x20, Boone LBCs x10 each side, Heels to Heaven x10. COT.
Announcements
Ragnar – few teams still looking to fill a spot, and honestly, you should probably put it on your social calendar even if you are not running. Big camp out, smores, adult beverages discouraged but not prohibited….and it’s less than 30 minutes away (Anne Springs Greenway in Fort Mill). Sounds like great 2nd F to me.
Southern Discomfort 10/22 – Check the website.
Swiper continues his shameless promotion of SOFA WIB, tomorrow at Olde Providence.
Monday morning musings
Despite the previous announcement, the title of this workout is really aimed at the cumulative effect of all those rock squats and core work – going to feel that tomorrow. The other half of that title has to deal with fartsacking old Semi Gloss, who has been dealing with back and knee troubles for some time. Yesterday, he suggested he would post to DMZ if the mileage was kept down, and YHC offered to let him name the mileage and would figure the plan from that. An apparent alarm clock issue was his undoing #SeparateKnob.
YHC’s last Q at DMZ with rocks involved running about 2 miles with them, so thought we would use them for lifting today. Lots of discussion on rock size early on, which depending on the individual was either quelled or exacerbated with the calls to shift left. That turned into a lot of squats, which should feel really good about 4:59 tomorrow morning #routine. Curls = squirrels #mushmouth #tired. Somehow, in a colossal oversight, there were no merkins today. There’s always tomorrow.
Bout Time, Swiper, and One Eye stayed near the front. Hamlet surprised himself by hanging out up front for awhile. Bugeater working back to top form, pushed to the front on one of the sprints and appeared to feel the effects on the mosey to the benches. Good stuff today, gents!
Bushwood was DR. Safe travels. Thanks for the tap / opportunity.
Feel very fortunate for some of the best weather in months the past few mornings. Today was pretty great. Not quite cool, but not hot. Lower humidity. All that good stuff.
Surprisingly good workout at yesterday’s convergence at Stonecrest, which was only 17 minutes away during 6:40 Labor Day “traffic” (none). Just letting you guys know, since most of you weren’t there, and there is no backblast. Sure the delay is just Bushwood and Voodoo debating voice or Oxford commas in the lengthy editing process. For YHC, that was a planned “mail it in” workout. Even brought the 2.0. But the combination of KBs and sprints (thanks, McGee) was a little too enticing, and what started as insouciant became a bit more strenuous, leaving the legs a little sore this morning.
Anyway, those factors along with golf, yard work, and a neighborhood Labor Day cookout all contributed to the planning of today’s core-centric workout.
Thang
Run the block (+/- 1.4 miles) – more mosey than run this morning at a 7:45ish pace.
Everyone runs a lap forward while others alternate between 20 flutters and 20 LBCs.
Everyone backward runs a lap while others alternate between 20 Russian twists and 20 knee ups.
Partner lap – wheelbarrow straight aways and burpee broad jump the turns.
20 dips / 20 derkins – lunge walk / mosey a lap.
Repeat at least once, maybe twice.
Run the HT mile. COT.
Announcements – 5-year A51 Convergence next Wednesday
Moleskine
Glad we’re all in BRR taper mode, even those not running BRR…but I guess if the non-BRR runners are forced to endure months of hill runs baked into every Q, then they’re probably also ready to taper. Small, veteran crew that made the audible from partners to a threesome easy. Quite a bit of 2nd F on the initial lap around the block. Watch died sometime during the workout, but One Eye clocked 3.3 miles total, which given the audible to run the HT mile at the end, sounds about right.
Also, the short track is short (reminiscent of a slick track, thus the title), but still longer than I thought. The last minute decision to substitute “run a lap” for “lunge walk a lap” was probably the best decision I made yesterday #jalapenoburger #LBChopontop #delicious.
That’s all, folks. We’ll be back next week.
Late pre-blast, but oh well…Labor Day – convergence, golf, family, neighborhood cookout.
Yes, BRR is this week, and the temptation is to rest up just to avoid injury. For those so inclined, enjoy the fartsack. For those that miss the camaraderie, or just think it’s ridiculous to start tapering so early, tomorrow’s SoFa WIB will be light on running but heavy on track work.
Run the block – choose your own adventure (L or R out of OP), just be sure to hit Abbotswood, Windyrush, and Summerlin.
Partner up at the OP Park track – roughly 1/8 of a mile.
P1 – run a lap
P2 – alternates 20 flutters, 20 LBCs until partner returns
Flapjack
P1 – backward run a lap
P2 – alternates 20 knee ups, 20 Russian twists until partner returns
Flapjack
Partner lap – partner wheelbarrow the straight aways (switch as needed), burpee broadjump the turns.
Lather, rinse, and repeat until 6:15.
Total mileage should be +/- 3 miles with a lot of core (quicker recovery muscles) and minimal leg work. Amazingly – no pull ups this week.
Finally a “cooler” morning, relatively speaking. Small group of four, and oddly, no Subarus, alt country, or Sundancer. Figuring he followed through with his decision to post to Skunkworks, we launched into the gloom.
Thang
Run 1.8 miles to Sundancer Ln. Partner up.
At the bottom of Sundancer Ln., do 5 Partner Dumbocrats each (P1 planks, P2 feet on P1 back – both do 5 merkins, flapjack).
Run to the top, do 20 WW2 situps each (P1 in situp position, P2 planks with hands on P1 feet).
Repeat until 6:00 and run back to OPE.
COT
Announcements
HDHH is on this week (hey, that’s tomorrow!) at The Lodge. Show up anytime between 4:00 and 6:00, and you’ll probably find someone there.
Church on the Street is THIS Sunday morning. I will be there. Will you join me in serving the poor?
Area 51 is having 5-year convergence on 9/14 (YHC’s 35th birthday).
BRR is next Friday (9/9). Time to start training – no, that was a couple weeks ago, but inopportune injuries occur every year, so if you’ve been posting several times a week, step up to fill in if asked and able. It’s like a great 24+ hour road trip somehow improved by a few hours of godawful running.
Moleskine
Small crew of four today, after ten-ish last week. We rolled up on the FT crew as we were heading up Rea to Sundancer Ln. Drudgery at its finest? Brady and Gerber were relatively talkative. Alf mumbled “Hey something or other”, which I assumed was a complement. Frasier was smiling, even expressing concern about guys going the wrong way. I think Runstopper was smiling too.
One Eye, getting stitches out today but still posting, modified and assisted with plank. YHC and he got in a couple of rounds when Hammer showed up. Apparently he has a bad right ankle and left knee, never knew…but I’m sure the 1.8 mile jaunt up was fun. Anyway, he jumps in with us for a couple rounds. Thunder Road rolls up, and partners with One Eye. Think everyone got in something between 5-9 rounds, but I stopped counting after 3.
These are both difficult exercises, so we kept the rep counts relatively low and went with multiple sets. Sundancer Ln. is a short little hill, which provided virtually no rest. Core was shot by the end, and probably going to feel that one tomorrow.
Pulling back into the drive way around 6:30 this morning, and get a text from Sundancer. He is alive, didn’t post to Skunk, and apparently had one of those nights – “even the dog is drinking coffee this morning”. They happen, but 90% of life is how you react to what happens, or something like that.
Final reminder to hit up HDHH tomorrow. For once, Runstopper will not be wearing spandex.
We’ll be back at it next week and try to get some decent hills / manageable mileage before a taking few rest days before BRR.
Grab your Subaru with factory issued COEXIST sticker, worst Radiohead / alt country play list, and patchouli, and come on out to OPE for the most entertaining workout of the day.
For those that don’t know, Sundancer has a bit of a physical reaction to WW2 situps, which we all believe is truly psychological. Basically, he becomes a merlot spilling station. We’re here to help, and to do so, we have designed an immersion therapy program to deliver maximum results in only 45 minutes (better than an hour long infomercial).
Partner up – speed, weight, smell, and conversational ability may all be worthy of consideration.
Run 1.8 miles to Sundancer Ln. In Swift parlance, this is your Interval or 2-mile race pace.
At the brick entrance, 5 partner dumbocrats each. Run to the top (Sunstar Ct.) for – you guessed it – 20 partner WW2 situps. Repeat until 6:00.
Run the 1.8 miles back to OPE for COT.
Total mileage should be north of 4 with significant core / upper body work.