Author Archive Stage Coach

Burpee Machine

The crowd was lighter than usual at Death Valley this morning.  Fourteen guys posted in the gloom and sweated their arses off.  Jog one warm-up lap around the track.

COP:

• 1 legged burpees x 10 each leg
• SSH x 30
• IW x 30
• Staggered arm merkins (R) x 15
• Mountain Climbers x 30
• Staggered arm merkins (L) x 15
• Diamond burpees

Jog 1/2 lap around to the track to the football goalpost.  Partner up with someone of different fitness level.

Partner 1 run 100 yards and back.  Partner 2 performs called exercise until P1 returns.  Flapjack and continue until team reaches 200 reps.

• Round 1 – Bear Squats
• Round 2 – Regular Merkins

Circle up for Mary:

• Prairie Fire Mary x 10 each direction
• CCV x 15 R/L
• Heels to Heaven x 20

10×10 – 10 burpees each minute for 10 minutes

COT

Moleskin:

• Strong work by all this morning.
• I had 2 more rounds of the partner work planned but had to audible after just 2 rounds.  The original plan called for groups of 3 which would provide more breaks between running.  Smaller group = more running.
• Another important audible called was my refusnick to be Geraldo’s partner.  We looked like twins this morning and partnering would have been too much.
• The best part about Prairie Fire Mary is your partner’s sweat dripping in your face.  I need to remember to put that on the shelf until winter.
• I think the group was in disbelief over the 10×10 call.  No one enjoyed that!
• We had a Lance Armstrong sighting this morning as a gentleman calmly rode his bike down to the track and proceeded to knock out cycling laps while we knocked out burpees.  I guess 24 hours of booty is getting close.

Announcements:

• No F3 Dads this Saturday, 7/5.  It will resume next Saturday, 7/12.
• Independence Day convergence at Calvary at 0700.  Coffeeteria to follow at Panara Arbo.
• Roaming HDHH tonight – Char Bar (Carmel Rd)

This Is Not A Ladder

The shovel flag was planted (although most never saw it), and 23 pax started their mid-week workout. Jog one lap around parking lot and one lap around the perimeter of the baseball field.

COP:

• Diamond Burpees x 10 OYO
• SSH x 25
• Shore Shoulders x 10 each direction (YHC forgot you’re supposed to squat too)
• Mountain Climber x 20
• Plank Walk L/R
• Walk out merkins x 10 OYO

Mosey over to the bleacher area.

Upper Body Circuit:

• Round 1: Derkins/Dips/Incline Merkins x 20 each
• Round 2: Derkins/Dips/Incline Merkins x 15 each
• Round 3: Derkins/Dips/Incline Merkins x 10 each
• Round 4: Derkins/Dips/Incline Merkins x 5 each

Jog over to entrance to SCMS and form 2 single file lines. Indian run over to Rosecliff Dr.

The rest of the workout was spent on the Rosecliff hill.

• Continue running up and down the hill performing the following exercises:
• Burpees at top; Jump squats at the bottom
• Switch to flutters at the top; heels to heaven at bottom

Indian run back to SCMS.

COT

Moleskin:

• Hopefully today’s workout offered something for everyone. There was strength training for the 0.0 club and hill running for the thoroughbreds.
• YHC planted the flag in the middle of the soccer pitch before everyone arrived at the workout. Midway thru COP, I decided to call an audible and direct everyone to Rosecliff instead of the soccer field.
• The pax were confused at the beginning of the hill work. Keep doing the same count until YHC calls a switch. This is not a ladder exercise.
• T-claps to everyone. Special shout out to 49er and Slim Fast who were crushing the hill.
• Semi-gloss managed to keep his shirt on the entire morning. So did Donkey Kong.
• Speaking of DK, he kept asking for Jack Webb’s and bear crawls. No thank you.
• Brown, Chanel, Fireman Ed, Semi-Gloss and YHC all loosened up swinging KB iron. Schnitzel stretched properly and watch us.
• Thanks Skywalker for the send-off.
• Sound off in the comments if you have any other amusing things to share.

Announcements:

• 3^rd F’s on Wednesday: Aftermath (Piper Glen Starbucks at 6:30) and Threshold (Southpark Bojangles at noon)
• F3 Dads – Launched this past Saturday with 100 participants. It will run each Saturday the whole summer.
• Pay attention to the weekly email and/or Twitter in case there are adjusted schedules on July 4^th.

Choose Your Partner Wisely

—Posted on behalf of Splinter—

 

22 of Area 51’s finest avoided the fartsack and embraced a little competition at Death Valley.  “Give me 110% or keep your filthy hands off my rock.”  Not sure if everyone gave 110% but there was a lot of sweating, hands on knees, and even some crop dusting.

 

The Thang:

Mosey to Track.  Light jog ¾ of track then circle up.

 

COP:

SSH x 25

IW x 25

Merkin (slow in cadence) x 20

Mountain Climber x 25

 

Partner up.  Size does not matter.  Speed and Strength does matter.

 

Competition 1

Most pushups in 2 minutes

Loser did burpees x 10. Winner burpees x 5

 

Competition 2

Run 800 meters

Fleet of Feet plank for rest of PAX

Loser did 20 Merkins. Winner 10 Merkins

 

Competition 3

Most sit ups in 2 minutes

Loser did burpees x 10. Winner burpees x 5

 

Competition 4

Run 800 Meters

Losers did something (can’t remember)

 

Mosey to Goal line.  Divide into two groups.  Clydesdale and Thoroughbred

Clydesdale has 40 seconds to run 100 yds

Thoroughbred has 30 seconds to run 100 yds

Rinse and repeat about 8ish times (may have been 6)

 

Mosey to track for 4 pain stations. Jog/run 100 meters between each station

Station 1 – 30 squats

Station 2 – 30 calf raises

Station 3 – 30 lunges (total)

Station 4 – 30 Jump Squats

 

LBC’s until all PAX finish.

 

Find your partner.  AYG sprint up the hill to the parking lot for COT

Loser does 10 burpees

 

COT:

Flutters

Dolly

Heels to heaven

 

Moleskin

-YHC arrived with a headache, no watch (thank you Radar for your generosity), and loose shorts, which almost dropped to the ground during SSH resulting in losing the cadence.  Props to the PAX for continuing to count.

-maybe size did matter on the partner selections because Runstopper and his short arms is a merkin machine.  He probably should have spotted Radar 40 Merkins to make it fair.  I think he did 104 in 2 minutes??!

-There was also some questioning regarding the form of some partners during the merkins.  Head bobbers had their way in this competition.  *Asterisk*

-During the second 800 competition YHC kept thinking…should have audibled to a 400.  Probably a lot of other PAX having similar thoughts.

-There were a few fairly swift runners who snuck into the Clydesdale division somehow.  YHC will not name names.  You know who you are.

-Always a privilege to lead some great men and great athletes.  See you in the gloom.

 

Announcements

-F3 Olympics Saturday

-F3 pool party.  Everyone needs to RSVP

-two 3^rd F opportunities today.  Threshold is at noon in south park bojangles

Fatherbum???

On a muggy morning, 27 guys posted for a mid-week workout at Death Valley. Start with a jog around the parking lot across the parking lot. Head down to the baseball field.

COP:

• SSH x 41
• Mountain Climber x 25
• Burpees x 41
• IW x 25

Mosey over to the bleacher area.

Circuits:

• Pull ups x 20
• CDD x 20
• LBC’s x 20
• Repeat for 3 rounds

Partner up for leg circuit:

P1 – Perform called exercise

P2 – Run to outfield foul pole and back

• Round 1:  Side step ups L
• Round 2:  Side step ups R
• Round 3:  Butt raises L (lay down and 1 foot on beach and other foot in air, raise and lower hips/rear)
• Round 4:  Butt raises R
• Active Recovery: Deep squats each round until everyone finishes

Mosey to open field behind the T-ball field

Mary:

• Deck squats x 10
• Flutters x 20
• CCV x 15 each side
• 1 legged Dolly x 15 each leg
• Merkin wave x 3-4 rotations

Line up along fence for the Triple Nickel:

• Run across field to other fence
• 5 jump squats
• Run back
• 5 hand release merkins
• Do this 5 times

Jog over to edge of field and circle up again.

Push-o-rama:

• Regular Merkin x 10
• Wide Arm Merkin x 10
• Ferkins (Finger tip merkins) x 10
• Diamind merkins x 10
• Burpees x 10

Run back to the lot along the trail behind baseball field.

COT

Moleskin:

• The best line of the day was actually during the pre-KB work. It went something like this. TR: “The key is to clinch your butt and tighten your core like you’re bracing for a punch.” Bulldog: “I spend all day that way…like I’m ready for prison.”
• Apologies to the pax for my last minute push-o-rama. I realized that I completely left out an entire segment of my weinke. The first thing I thought of was merkins.
•  T-claps to our FNG Fatherbum (hospital last name Motherhead).  The group did not bring it’s A game today in the naming department, and this is the result.
• Again Semi-Gloss was begging for 1 legged burpees, partner based this time. Sorry to disappoint, SG.  I’m not doing that.
• Sound off in the comments if you have any other amusing things to share.

Announcements:

• Compass: New book (Epic) series starts this week. Watch Twitter for more info.
• F3 Olympics – 6/14
• F3 Pool Party – 6/14
• F3 Dads – Will begin 6/21 and run each Saturday the whole summer. Contact Header for more info or if you’re interested in helping out.
• KB clinic at The Rock this Saturday at 6:00. Will be led by Byron.

King of Hearts

—- Posted on behalf of Semi-Gloss —-

29 dudes completed their pre-game rituals and gathered to see what was up at Death Valley this week.

Cop
Around track.

25 ssh cadence
25 mountain climbers
25 imperial walkers
10 hand release merkins oyo

The thang

Deck o cards

King of hearts. 13 -100 yard down and back gassers with lbc’s and squats
Jack of diamonds – partner merkins 12
jack of spades – 22 Carolina dry dogs
2 of clubs – jack web 2 burpees
7 of diamonds – audible 7 oyo
10 of hearts – audible 50 yard gassers
Other cards the q can’t remember

Mary
Protractor
Lbc’s as many as you can in a minute

Moleskin.

Q showed up early to check the track to make sure no deer were on the track **see fast twitch back blast**

The chatter was loud during the warm up. Once the king of hearts was called. I did hear a few pax saying “is he serious”. Was a little nervous about the first part but I ran with it. The deck o cards was something I got from Spackler and I didn’t want to let him down. Although spackler got a little upset I ended mine early. He was questioning the count by a few pax.

Once the partner merkins were pulled there was a lot of chatter about the hand slap. Remember boys that’s about 5% of that workout. Don’t get caught up in the weeds. A few more diamonds were called and I had to do the audible or risk a mutiny right there. Not gonna lie trying to keep up with Busch on the partner merkins was tough.

The q was a little gassed so the rest of the count gets a little foggy. You all should be proud that you did at least 2.5 today.

There was a lot of chatter about the q’s shirt. Apparently there was some talk about bowels, etc… I am just happy with the good work out.

Announcements:

F3 golf – get bananas your team ASAP. Real names please. If you don’t know their real names it might be time to learn the

F3 dads – header is site q but needs some guys to q workouts. Reach out to him.

3rd f studies – Busch has aftermath wed am and splinter and SG has threshold. Don’t find a reason to miss one. Find a reason to make one.

Nice Easy Stroll

Twenty three guys posted. It felt like mid-July with the thick humidity. The shovel flag was planted and off we went.

Start with a bear crawl across the parking lot (about 40 yards) then jog it back.

COP:

• Double Burpees x 10
• SSH x 31
• IW x 31
• Mountain Climbers x 31

Run to Davie Park along Hwy 51.

40 Burpees, split across 4 random points along the way

Circuits:

• Pull ups x 10
• Donkey kicks on swing (with a merkin) x 20
• Derkins x 30
• LBC x 40
• Repeat for 3 rounds

Head over to parking lot and partner up

P1 – Run to gate and back

P2 – Called exercise

Flapjacks after each round

Round 1 – Bear Crawl

Round 2 – Crab walk

Mosey to field

Partner over under x 10

Run back to SCMS, faster guys start Mary

1 legged burpees x 5 each leg

COT

Moleskin:

• I guess summer time is here. 100% humidity. We’ll stop sweating in September.
• Joker was showing off and did triple burpees in COP.
• Starting off with the bear crawl threw the pax off of their game. It did, however, set the tone for the mumble chatter.  Mission accomplished.
• The run to Davie park was fun, with burpees mixed in to keep the group together.
• I thought about taking us up to the turf field to compete against the ladies group, but we didn’t have enough time at the end. We did manage to get a few whistles and howls out of the ladies. I think they were aimed in Fireman Ed’s direction.
• Cheese Curd and Semi-Gloss were practically begging for 1 legged burpees by the end of the workout. You’re welcome.
• Sound off in the comments if you have any other amusing things to share.

Announcements:

• 3^rd F workouts Wednesday morning at Starbucks in Piper Glen. New book series starts next week. Watch Twitter for announcement about what the book will be.
• 3^rd F workout Threshold – Today at Noon at Bojangles in Southpark
• HDHH today – The Lodge at Colony Place.
• F3 golf – sign up! You’re running out of time if you haven’t signed up yet.
• F3 Dads – Will begin 6/14 and run each Saturday the whole summer. Contact Header for more info or if you’re interested in helping out.
• KB clinic at The Rock this Saturday at 6:00. Will be led by Byron.
• Keep Pele and his family in your prayers.

Where’s the Storm?

A baker’s dozen ignored the weather alerts and were rewarded with a break in the radar. The VSF was planted and off we went.

Start with a short mosey to the other end of the parking lot while we wait for DK, who was coming in hot on two wheels.

COP:

• Burpees x 10
• SSH
• Burpees x 9
• IW
• Burpees x 8
• Mountain Climbers
• Burpees x 7
• Mountain Climbers (Double Speed)
• Burpees x 6
• Plank Jacks
• Burpees x 5 (One legged on the R)
• Slow Squats
• Burpees x 4
• Merkins
• Burpees x 3 (One legged on the L)
• CDD
• Burpees x 2 (One legged on the L)
• Alternating Lunges
• Burpee x 1

Line up in a single file line for our field trip. Indian run down to Rosecliff Drive. Jog down the hill to the speed bump.

She-Hate-Me:

• Top of hill: Wide Arm Merkins x 15
• Bottom of Hill: Jump Squats x 15
• Switch exercises half way
• Top of hill: Burpees x 10
• Bottom of Hill: Diamond Merkins x 10
• Repeato going up and down the hill until time is called

Run back to DV lot. Circle up for a little Mary:

• Mountain Climber x 20
• Plank walk (CW/CCW)
• Flutters x 25
• Heels to Heaven x 15
• Slow Merkins x 10

Moleskin:

• Counting the seconds between lightning flashes and thunder is an old standby for determining how far away the lightening is from you. With that undeniable scientific equation (and the fact that the radar seemed to be clear until at least 0630), the PAX rolled the dice on staying for the workout. I’m glad we could get the workout in safely.
• During the KB pre-work, there were rumblings of Jim Cantore showing up to film live in the heart of the storm. Someone said they thought they saw a cow flying by, like the movie Twister.
• YHC planned the mini field trip if we had a smaller group today. Of course we had to go into stealth mode while running the hill. I don’t think Brown has a stealth mode. Remember, if anyone asks, we are the Raintree Running Club.
• Even though we stayed stationary for the first 3^rd of the workout, we still managed to log 2.9 miles according to Sussudio’s watch. Of course he said 4.5 at first, but then put his glasses on.
• Splinter was absolutely tearing up the hill.
• Bluegrass keeps getting stronger. Keep posting, brother.
• Sound off in the comments if you have any other amusing things to share.

Announcements:

• 3^rd F workout Threshold – Today at Noon at Bojangles in Southpark
• HDHH today – The Lodge at Colony Place.
• F3 golf – sign up!
• F3 Dads – Planning it underway for F3 Dads which will take place the whole month of June. Header is looking for a few guys to volunteer with helping lead some of the workouts. See Header if you can help.

What can you do in the last 4 minutes?

31 of Area 51’s finest denied the fartsack to get their mid-week downPAINment.  The Gopher didn’t disappointed.

COP:

• 1 legged burpees x 10 each leg
• SSH x 25
• Imperial Walker x 25

The Thang:

-Team up in groups of 4.

-Man A&B runs to football field and one lap around track then back to transition area.  Man C&D runs down steps to baseball field and completes 20 each of: dips, modified pull ups, CDD’s, LBC’s then runs back to transition area where each team completes a total of 40 burpees (divided up at each team’s discretion). Flapjack.  Continue cycle for 40 minutes.

-1 MOM led by Stone Cold: Dollys x 20

Moleskin:

• This workout spreads the pax so YHC didn’t hear a lot to report in the moleskin.  There were some interesting comments being made regarding hip alignment in the CDD.  What happens at DV stays at DV.
• All teams were pushing it hard and some were crushing it out there.  Runstopper and Stone Cold run past me like I was standing still on lap 1.  I think RS was excited at the thought of more burpees.
• Welcome back to Open House.  He gets hair burners in his first post last week and now the Gopher.  Full exposure.
• I think most teams got in 4-6 rounds.  YHC’s team finished 5 complete cycles.

Announcements:

• USMC Mud Run – Be at SCMS by 0445 Saturday.  Buses roll out at 0500 sharp.
• Some workouts this Saturday (4/12) are converging at The Rock.  Check Twitter for the latest updates.
• F3 Golf – Signup before May 1.