So YHC planned most of the workout after ones that I have done in my hotel room, usually in the middle of suffering through jet lag and the workout is done primarily to help get over the time difference. Well we had 13 men get after the 0530 start time to get their bodies moving and blood flowing and it went something like this:
Short jog around small track x2
Field in front of school for;
SSH x 25
IW x 25
Burpees on Q count x 10
Dips oyo x 20
Burpees on Q count x 9
Elevated CDD’s oyo x 10
Burpees on Q count x 8
Squats oyo x 20
Burpees on Q count x 7
Dips oyo x 20
Burpees on Q count x 6
Elevated CDD’s oyo x 10
Burpees on Q count x 5
Squats oyo x 20
Burpees on Q count x 4
Jump ups oyo x 10
Burpees on Q count x 3
Flutter oyo x 20 (per leg)
Burpees on Q count x 2
Jump ups oyo x 10
Burpees on Q count x 1
Flutters oyo x 20 (per leg)
mosey to playground equipment
partner up for partner AMRAP pullups + 2
10 derkins
Flapjack
Repeato
Mosey to small football field
bearcrawl across field
crabwalk back
mosey to school wall
wall sit x 2 (second one includes arm raises)
btw x 2
modified wall sit for hip/groin flexibility
mosey to small track for 4 corners with 10 merkins/corner
mosey to parking lot
Flutter x 20
Sid-The-Kid x 10 each way oyo
now it’s 6:15 and time to quit
Had a blast Q’ing at Hydra for the first time, it is an AO YHC knows well due to work at Ascent but this crowd was great, although YHC learned that the instructions for the pullups should have been doled out in pieces as the entire routine was too much at one time, tclaps to those that did extra credit. Was great to see Skywalker out there, missed you brother, so glad you’re back. Strong effort by the crew, many were doubting the viability of much of the workout of being done in a hotel room, minus the mosey and run portions (kept to a minimum), you can pretty much do everything else (minus the pullups usually and the animal movements) in most hotel rooms if needed, just saying.
Announcements:
Zip-A-Dee move help is needed as are donations, see the e-mail or Horsehead and/or Countertop
Mud Run could still probably use a few guys to round out some teams.
6 pax assembled pretty much as the clock had just turned 0700 and so the pax set off:
3 (maybe 4, too much 2nd F to remember exactly) laps of the little track to warm up
mosey past the Q’s car to grab the sandbag, pylons and placards (homemade obviously)
To the little football field (must have been too cold for the Tai Chi crowd today)
Circle up for COP IC
SSH x 20
IW x 20
Disclaimer
Mountain Climbers x 10
Merkins x 10
Low Slow Squats x 15
Partner up and mosey to the pull up bars for partner AMRAP +2 pullups, x 2 each
Back to the little football field
Grab a cone and placard and run into the points of the STARFISH, 10 of each exercise at the cone, return to the middle
CDD’s
Merkins
Sandbag Squats
Mountain Climbers
LBC’s
Middle round 1: 5 burpees, round 2: 10 mountain climbers round 3: Peter Parkers x 5 each leg
Line up, 3 each side of the field
3 rounds of sprints, tagging the opposing line to hand off
Partner carries across the field, flapjack and return
Partner 1 crab walks, partner 2 bear crawls to the other end of the field, flapjacking as much as needed
Oh wait, pax too strong, I didn’t get a turn at bear crawl, flapjack and return to the other side
wheelbarrow to the other side of the field, flapjacking as much as needed to make it there
Mosey to side of the school
Partner 1 does people’s chair while partner 2 does 10 jump ups (or step ups as needed) and 10 dips then flapjack and plank it up
Round 2 is 15 jump ups/step ups and 15 dips
Round 3 is back to 10 jump ups/step ups and 10 dips
Plank-o-rama including 3 rounds of 15 sec on 10 sec off elbow planks
Over to the grassy knoll for some more Mary
More Q Achilles heal exercises
Freddy Mercury x 10
Dying Cockroach x 10
Flutter x 20
Sid-The-Kid x 10 each way oyo
Back to the cars
Slim Fast did not want anymore burpees so 5 8 count body builders oyo to finish off
Moleskine:
Slim Fast got in 4 apparently not so relaxing miles prior to the workout (well done) and YHC was wondering if our Tai Chi partners would be there, nope they weren’t I guess they went to find a fern to relax with. Not much relaxing today, the STARFISH was oh so much fun, YHC was accused of missing the love on Valentine’s Day with the burpees in the middle on round 1, I thought the love was that we didn’t do them on all the rounds. Gekko was killing the pullups, would have to give him the Larry Bird on that one for sure. Given the weather it was a rare thing to see Slim Fast’s face but he was out there killing it and handing out the encouraging mumble chatter along the way. The Mouth was uncharacteristically quiet apart from complaining about the cold, be glad you’re not still in Philly (for many reasons). Pele is really looking sharp out there, you’ve come a long way brother, keep it up, you’re looking great. Sid it’s personally great to see you out there, definitely notice improvement already, keep it up, this is the hardest part!
A real honour to lead this group today as it is everyday.
Announcements:
Keep the High Tide family in your prayers, they’ve headed back to Alabama on account of HT’s sister in law’s health
Sign up for the mud run
Gekko – Thanks for the strong send off brother, helps us keep our day and weekend in focus!
Posted on behalf of Rock Thrill:
Dear Brothers of F3 Nation-
Just like always, you showed up BIG for the 3rd Annual Joe Davis Resolution Run on January 10!
On behalf of myself, my sister Melissa and my mother Kristen, I want to THANK YOU!
There is just nothing like the sight of Old Glory and the sun coming up when the shovel flags get planted!
#IMPACT is the first word that comes to mind. I wish that you each could hear the stories that we get to every year after the race. Addiction does not discriminate and it affects more people than we realize. I can assure you that your participation, on perhaps the coldest day of the year probably, saved a life. You may have saved someone’s mother, father, brother, sister or friend.
I am so honored to be associated with F3, its core values and what we stand for. What a testament to the public when they see us come out and embrace a cause to make the #bigball a better place. Let’s keep doing it!
Here are the numbers-
777 participants
638 finishers
161 members of F3 Nation!
The Fort-77
Area 51-64
Metro-18
NoCo-2
And with the help of our sisters at FiA, our total was 200!
That is over 25% of the total participants! Like I said, #IMPACT!
Funds raised for Keystone were $28,500!!!
This included a generous gift in excess of $500 by the PAX from coffeeteria overages!
You may ask, How does this compare with last year?
Last year, the race had
626 participants
506 finishers
$22,500 raised
The most remarkable thing this year regarding F3 when compared with last year is that, this year, everyone ran at least the 5k since there was no bootcamp option. I think that speaks volumes about the fitness level that is being facilitated by your Q’s, so thank them for their investment in you!
We hope to see everyone next year!
Please post your thoughts/comments below.
In Him,
Rock Thrill
The less directly relevant Strange Brew perspective:
In thinking through what to write up for the official back blast of the Joe Davis Resolution Run YHC is not really sure what one can say about a couple of races. From what could be observed there were quite a few F3 pax running for some combination of 10k, 5k and in some cases 10k then 5k. The planning Q’s had contrived a purely arbitrary number of 200 participating pax, and when the idea was put forth to reach out to our FiA sisters that goal was indeed met. To put this into perspective, it is believed that this more than tripled the previous year’s actual running participation (see RT’s write up above). YHC was firmly against a pre-run workout believing that hill repeat burpee ladders caused some additional slowness (being already inherently slow) at last year’s race. However, lest I take credit for the lack of a pre-race workout it was really the inclusion of a 10k race that given the timing precluded such a workout to occur much to YHC’s benefit.
Here are some things that I observed leading up and on race day itself, and strongly encourage you to include your thoughts below in the comments section:
In no particular order:
Race day itself had of course some interesting moments, such as during the 10k warmup when a tomato joined WWL’s warm up or when YHC overheard another runner ask someone who are these F3 guys (seems like I hear that at a lot of events I’ve participated in lately, wonder why?), overheard another F3 pax EH’ing on the fly (during the 5k).
Kudos have to go to The Fort pax for hosting and the coffeeteria which was very professionally done and a welcome relief from the slightly chilly weather. Also kudos to The Fort for fielding the largest team.
Results were deliberately placed near the bottom of this write up to require those competitive types to read through what I deemed as the most important information prior to getting to the actual results (thanks to the real running types for figuring this out):
Team format:
I am honoured to have participated in this event, technically as a region Q but really mostly as a mumblechatter pax and I benefited from training and running the race that goes far beyond the race result itself. Thank you to Rock Thrill for the invite and warm reception to participate in this event, thank you to the pax for pushing yourselves and making the race such a great reflection of what F3 is about.
Can’t wait for next year!
Some 15 odd (the pax weren’t necessarily odd but it was an odd number since YHC had planned partner work) pax assembled, some looking warmer than others. Not standing on ceremony here so off we went:
1/2 mile run down the greenway path
Indian Run on the return
COP: SSH x 20
Merkins x 10
IW x 20
Squats (LSS) x 20
Peter Parkers x 10
Partner up on the way to the playground for Partner AMRAP pullups + 2, flapjack and repeato
Mosey to the outdoor auditorium for:
Teacher moving through to the portables making fun of the pax
then
Partner 1 run to the far basketball goal and back
Partner 2 does Dips
Same idea with Elevated CDD’s
Same idea with step ups
Elbow plank demo…wait for it…
To the sidewalk for
Partner 1 bearcrawl to the fence and mosey back
Partner 2 holds elbow plank
Flapjack
Same idea but crab walk
Mosey to the long wall to take a break
People’s chair for 75 sec
Shake it out
People’s chair for 60 sec with 50 arm raises, on arm raise number 20, teacher number 2 walks by saying she did that yesterday, that we were just sitting around and that she had weights in her hands, OUCH! Geraldo was of course the most embarrassed as he is very proud of his arm raises. Costco of course called out YHC saying he should be the most embarrassed for such an easy workout, other pax disagreed with the easy part.
Given incident above, some the tomato teacher can’t do, BTW x 2
Mosey back to the parking area, avoid the teacher parking area lest another round of abuse be dolled out to the pax, fragile egos and all.
A little time left for some Mary
Sid-The-Kid x 10 each way oyo
Flutter x 20, nice Q jack by Slim Fast
Dying cockroach (YHC Achilles heel), x 10
Heels to Heaven x 10
Moleskine:
Great to see PBQ back out in the gloom, was good to catch up a bit on the run out. Welcome to Tough Skins who after the workout declared that it was hard and that he thought it was supposed to be moderate, think he might have confused moderate with easy, it isn’t easy and it isn’t supposed to be, welcome and come on back out, they don’t get easier but you do get stronger. Pax pushing hard out there, the Indian Run was great fun and something that we haven’t done much of at moderate workouts, maybe a foreshadowing of things to come now that a number of pax are race experienced. Shout outs to Sensei, Drop Thrill and Whitesnake for running strong at the Joe Davis, great to see the moderate pax well represented and Slim Fast for the double down. Geraldo was sporting the fashion ruck and Costco was jealous and thought he too should bring his ruck out next time he’s in town (anytime brother, thanks for coming out). YHC was a little skeptical of Jaws’ nickname, especially when it was determined to have originated from TR but being one of this country’s former servicemen and all was declared to be right with the world. Dumpster Fire is looking less like one these days and Hacker, quiet though he is was pushing the run part like it was a sprint while Whitesnake, Pele and Drop Thrill were gutting it out calling on their recent racing experience. Hard to miss Freedom out there given how big the guy is, just less big on the soft areas these days, keep it up brother! Always an honour to lead this group, or really any F3 group. Thankful for the opportunity and 2nd F along the way, speaking of 3rd F, a great sendoff by Slim Fast to get us right for the day.
So it is almost “GO” time for the 2015 Joe Davis Memorial Run. Before I get into the more tactical details, I want to say that I am personally psyched about this particular race for a few reasons. My (and yours) F3 brother Rock Thrill (Chris Davis) has been a tremendous encouragement to me personally and a total stand up example and embodiment of what F3 is all about. I am excited because the pax have responded by supporting this run and therefore the Davis family and the cause of supporting those that are actively coming out of the disease of addiction. F3 seems to find ways to “show up” and that is exactly what Area 51 is going to do this Saturday and I am proud to be on this team and will wear my F3 jersey with pride.
Tactically:
Race Packet Pickup: Personally YHC would suggest you pick up your packet prior to race day.
Thursday January 8th, 2015
Baxter YMCA
3pm – 6pm
857 Promenade Walk
Fort Mill, SC 29708
Charlotte NC 28277
View Map
Friday January 9th, 2015
Charlotte Running Company – Promenade
3pm – 7pm
5355 Ballantyne Commons Pkwy
Suite 300
Charlotte NC 28277
View Map
Race Day January 10th, 2015
6:30am – 8:45am
Baxter Y
857 Promenade Walk
Ft. Mill, SC 29708
View Map
Timeline / logistics
Parking will be at the Baxter YMCA or Orchard Park Elementary School pretty much next door to the Y
Section 3 – Coffeeteria
Thankful for each of you that have signed up and are making the trip down to Fort Mill and thanks to our brothers at The Fort for hosting.
See you Saturday. Ping me (twitter @MarcPauls1) or leave comments here with questions/thoughts.
Let’s psych up the pax, someone overheard that Freeloader (Metro pax) tweeted out not to worry about the course map, just try not to lose sight of SIB…
A little bit of gear showed up at Base Camp today but before we get to that we did a little warm up. YHC thought we’d try and do something a little different at Base Camp today, was tired of my same old same old Q ing, after staying up late to make sure all my signs were taped up to withstand the water puddles I was sure were still in the parking lot (they weren’t) I devised a way to stay in the parking lot and not venture into what was sure to be a soft, muddy and uninviting field (thought the pax had enough of that on Sat). So off we went:
Run around the parking lot a few times and also did some
High Knees
Butt Kickers
Toe walks
Ankle walks
COP:
SSH x 15
IW x 12
Squats (low slow of course) x 5
Partner up
Partner 1 does an exercise at one of six stations while
Partner 2 runs shuttle runs to the 4th cone laid out in the parking lot (how did they get there?)
Stations: 1. Battle Rope
2. Jump Rope (a real crowd pleaser)
3. Kettle Bell rows
4. Kettle Bell Swings
5. Sand Bag Squats (if you’re wondering it was about 40 lbs)
6. Medicine Ball Wall Balls against the basket ball backboard
Round two the same but only run to the 5th cone and back (a little shorter time)
Mosey to gazebo for wall sit with arm raises x 40 and repeato (thanks Geraldo as always)
BTW x 2 (modify as needed)
Shake it out
Grass or parking lot for Mary, pax votes for parking lot and regrets the decision later:
Flutter x 15
Dolly x 15
Elbow planks the hard way x 3 (20 sec on, 10 sec off)
Sid-The-Kid IC x 5 each way (each IC is worth 4 circles)
5 boyo
Moleskine:
YHC was expecting some modifying as needed but sure didn’t see much, pax are definitely getting stronger. Hopefully everyone had fun with some of the gear thrown into the workout I know I sure did. Definitely noticed a pretty strong SMASH on the jump ropes, one leg, cross overs, double unders, etc. must do some extra curricular on that at home, well done. Saw Passport and Big Tuna doing an AYG as a race, on EVERY shuttle run, well done, that’s what its all about, pushing each other. Fireman Ed is so strong he does need things like gloves and CMD and Freedom were just getting at it, no chatter, just work. Kotters to Snakebite and Calloway, definitely miss you guys out there, glad to see you, Calloway was heads down on the shuttles, good pace brother. Wild Turkey has been posting and hopefully getting less sore, but maybe not after the work on the stations today, well done brother. Thanks for playing along pax, always an honour to lead, especially Base Camp.
Announcements:
Joe Davis run on Saturday, a good number of the Base Camp pax are running, the rest had excuses…
Sign up for Unbroken, the Q needs the HC by tomorrow
Great takeout by Passport as many of us head into our first full week of work for 2015
When Runstopper pinged me on Friday to Q Base Camp he had apparently double booked himself for today. He has moved into Q consulting, unfortunately this is an unpaid position for him but the pax paid with pain.
The Thang:
Jog to warm up a little, over to the pre-school parking lot for a little COT:
SSH x 20 (the last 5 are rapid fire, stay with the Q)
IW x 15
Merkins x 10
Squats x 10 oyo but with form
Merkins x 9
Windmills x 10 (a nod to F3 Winston)
Merkins x 8
Mountain Climbers x 15
Merkins x 7
5 boyo
Merkins x 6
Let’s go find Steinbrenner and associated 2.0’s who LIFO’d
Off to the hill on 51
7’s on the hill with lunges at the top, CDD’s on the bottom
Good work me, off to the gazebo at the school
Have a seat, we’ll wait for all the pax while sitting down
x 1:30 (pushed it hard on this one)
Let’s try that again, 1:00, wait, Geraldo did you say arm raises to 40? Good idea let’s warm up for cousin Jack (wait for it, wait for it)
Off to the baseball fields, YHC was going to go a Hops inspired baseball theme but it would be too dirty (YHC forgot his towel today)
Partner up, partner 1 runs to the base of the stairs and back while partner 2 does Dips, flapjack
Then elevated CDD’s
Then Squats (form is key here)
10 count
Off to the rail up the incline to the football field to “walk” up the rail
Then over to the grass by the school, who is that lurking in the shadow? Is that my cousin Jack Webb? Jack, hello, come and join us for a bit
Jack Webb to 5 then back down, with #4 some of the pax joined YHC in some extra credit due to a lack of being able to do 4 x 4
Then a little elbow plank clinic, yeah it hurts way more when you do it this way…look for this feature to reappear in future Strange Brew Q’s
Dolly x 20
Mason Twist x 10
Heels to Heaven x 10
Over to the parking lot where Slim Fast reminds YHC that we still have some Merkins to do (thanks)
Merkins x 5
5 boyo
Merkins x 4
Squats x 10 oyo
Merkins x 3
in the interest of time
Merkins x 2 then x 1
Just ran out of time, should have cut out the 10 counts, the pax are getting so strong they don’t seem to need them anymore, they were in there more for YHC probably than anyone else.
Moleskine:
A great effort by the pax today, seriously, really looking strong these days and YHC is thankful for each opportunity to Q (thanks RS) this group, it is a special workout for me. The weather didn’t keep this group of pax away, they know they need it, I know I sure do. Read a good reminder on the F3nation website that you are either going backwards or forwards, this group went forwards today. Still can’t get used to Fireman Ed without the beard, or voice, get better brother. A couple of Larry Bird’s out there today on the hill, Fireman Ed, Wild Turkey was next to me and pushed me hard, Geraldo was focusing on his lunge form and well 2.0’s always have an insane amount of energy, I think they were still cold at the end, either the workout was too easy or they don’t have any “reserves” or both? Stump Hugger was chasing me down and made me go faster (thanks). Slim Fast was keeping the Q honest and getting some 2nd F on some of the runs, I know this because if he were flat out I couldn’t even keep him in sight. SMASH lopes along as if he could run forever, doesn’t even phase him. Kotters to CMD, great to see you back and Big Top is looking pretty tough with the new found strength and beard.
Great take out by Big Top!
Announcements:
Wed convergence at Calvary Church at 0600
Joe Davis Run: seriously just sign up http://joedavisrun.racesonline.com/register
Same evening (Jan 10) is 2nd F for the movie “Unbroken” do those guys a favour and sign up early
New Year’s convergence with Geraldo and Slim Fast on Q
Check the email, a number of convergences and alternative timings for the workouts the new week or so
10 pax posted to Peak 51 this Thursday for a little squat instruction and some simple but hopefully effective gloomy pain. The way some were dressed out there you’d have thought it was cold but since that is all in your head it doesn’t matter, for those that couldn’t shake the cold idea we set off, almost 1 min late as Slim Fast let YHC know…
So now I’m sure you are wondering, what did the Peak 51 crew do on this fine morning?
Run around the school to the back parking lot
SSH x 20
IW x 20
MC x 10
Comments from Slim Fast were funny but invoked 10 boyo
Rock Hopper x 10
Squat clinic (remember, YHC is not a professional)
Over to the wooden benches hmmm too much frost, nix the jump up idea let’s do
10 Elevated CDD’s
15 Dips
20 Squats (gotta reinforce the lesson)
That was fun, let’s do it again
Over to the track
Partner up
Partner run to the far end of the track playground equipment for partner amrap pull ups + 2
Back to the parking lot side for 20 squats
Back to the playground equipment for amrap pull ups + 2 again
Back to the front for more squats
Then to the back for partner paddycake merkins x 10
Back to the front for something other than squats that YHC can no longer remember
Apparently Whitesnake was getting bored and wanted to know how much time was left (11 min)
Off to the school to take a break, have a seat…yes, you’re right Geraldo arm raises WOULD be a good idea, x 30 it is then stand up
Oh no wait, sit down again, let’s hold our arms out in front because some teacher was parking her car and this would look more odd than arm raises
Reminder to modify as needed and btw – YHC was hoping to outlast Geraldo but such was not the case (Meathead beast)
Back to the parking lot where we met up with a woman who said her name was Mary
Sid-The-Kid x 10 each way (don’t get the mumps as an adult, just as Sid)
Dolly x 25
Rosalita x 20
FYI Whitesnake we are now out of time, well done all.
Moleskine:
After the relaxing start the pax pushed really hard today, had only a couple of 10 counts, YHC was clearly out of O2 as he called Hacker the wrong name…twice, sorry brother I’ll get it. Saw some serious effort out there, Insomniac was YHC’s partner and he sure pushed me on the strength work, I tried to reciprocate on the running. Sensei was demonstrating some good form after the squat clinic as were many of the pax, also noting many of the pax declaring that the might feel it a little differently on Friday. Hope you did, form is important, speed less so. Didn’t look like Gullah broke a sweat so either its getting easier or the chill prevents you from sweating but either way, looking good. Freedom was high fiveing everyone afterwards so must have enjoyed it. YHC is always honoured to Q, especially this crew, what an awesome crew and great AO.
Announcements:
Joe Davis Run register here: http://joedavisrun.racesonline.com/register identify yourself as an A51 Pax in the team drop down
Convergence Christmas Eve (Dec 24) 0600 at Calvary (Anvil or The Rock site)
Unbroken movie watching 2nd F Jan 10th evening, great 1st F, 2nd F doubledown day
Thursday 1/1 Convergence at the Rock.. 7:00 AM, Geraldo and Slim Fast Q.
12 pax posted on a beautiful morning to attend Base Camp, all forgot their s’mores ingredients but the only real ingredient that was needed was pain. So off we went. To the pre-school parking lot for a little COP:
SSH x 20
Low Slow Squats x 15
Merkins x 12
SSH (increasing cadence speed) x 12
Rock Hoppers x 10
Follow the Q towards the park. Stop half way to plank and wait for the six
Reach the playground equipment, partner up for
3 rounds of:
Partner AMRAP pull ups + 2
10 step ups each leg or 10 jump ups
20 dips
Then:
10 elevated CDD’s
15 Squats
20 LBC’s
Plank it up
Repeato x 3
With partner, run back to the school parking lot
A little plank-o-rama while assembling
On the grass for some Mary:
Sid-The-Kid x 15 oyo each way
Heels to Heaven IC to 10
Since it’s Base Camp let’s sit down for a while in People’s Chair
x 50 arm raises
Break
Back in the Chair for left leg up and right leg up, arms out in front
Back to the grass for
Dolly x 20 IC
That’s all she wrote for this one
Moleskine:
The Q was caught a bit off guard in a good way when on the way back to the school the pax made it back in Base Camp record time, must have been some serious isi going on out there, YHC was pushed by Header who was doing all the talking while YHC was trying to breathe and keep up. This allowed extra time for pain back at the school. The pax really killed it this morning, seemed more like a regular workout to the point where I had to remember to call for a 10 count and even then I’m not sure the pax even needed it. Somehow Insomniac found the pax part way through showing his determination not to miss out on the workout, way to persevere. Freedom was looking like a real runner on his way back with Fireman Ed, complaining about the running but yet looking strong, maybe a hidden talent there. Some of the newer pax that YHC is still getting to know are looking pretty strong like Crawl Space, Wild Turkey and Dunder (who claimed he isn’t a runner as he and his partner were coming in second back to the school) for example, great to see, that’s the point of this thing called F3. Frostbite looking pretty warm and quick, he’s ready for the Joe Davis already, it’s now just a mental matter.
Freedom with the re-grounding to the Sky Q on the take out, thanks brother, you’re appreciated.
Announcements:
Yup, you guessed it, Joe Davis Resolution Run sign up:
https://joedavisrun.racesonline.com/register
7 men braved the twitter chatter to post on a beautiful morning, some still talking about their Turkey Bowl prowess and talk of revenge for next year, wow, what a competitive bunch. YHC was spurred on by his apparently 1 min slow watch and the pax wanted to get going so off we went. This is some revisionist history of what we did:
Run halfway round the “track” to get the blood flowing then circle up for:
SSH x 30
Low Slow Squats x 20
IW x 20
Merkins x 20 (a first for this Q and yes Dora they were good ones, maybe not perfect but good)
SSH x 10
Rock Hoppers x 10
Jog back to parking lot for a little deja vu, oh I mean partner up, size matters (eventually)
Partner 1 does 20 decline CDD’s, now that’s shoulder isolation for you
Partner 2 does 10 (per leg, too much frost for jump ups) step ups
Meet in the middle for a combined 20 merkins
Flapjack and repeato x 3
Over to the playground equipment for almost everyone’s achilles heel, AMRAP pullups + 2 (with partner to get the +2) flapjack and repeato, these felt especially pleasant after the elevated CDD’s
Over to the field for
Over to the field for partner crab walk, 100 m crab walk, partner 1 does crab walk, partner 2 does lunge walk, flapjack as needed to get to the other end
Same idea on the way back except wheelbarrow
10 x side, partner assist get ups flapjack
5 over unders and flapjack
Over to The Mouth for:
Run to the “loop” where The Mouth had prepared chalk written instructions along the loop, 4 in all
Station 1, Merkins first round x 5, second round x 10
Station 2, Diamond LBC’s first round x 5, second round x 10
Station 3 Jump Squats first round x 5, second round x 10
Station 4 Plank and wait
The pax completed almost 2.5 total miles (2 laps of the loop plus to and from), while The Mouth wanted to get the full 5k in, the third lap was foregone in the interest of time, while The Mouth threw out the option of extra credit to get in the third loop I think the pax were already halfway back to the school, hard of hearing, O2 dep or all the above and no one took The Mouth up on the offer
Upon arriving back at the school, there appeared to be 2 min left on the clock so YHC took the pax out with 10 each way Sid-The-Kid’s and 15 Heels to Heavens
Moleskine:
After that workout YHC had to say that his shoulders and general upper body were pretty smoked, tried to keep up on the run but struggled on that part, thanks to Semi Gloss both for keeping his shirt on and for the push on the run. Spackler is staying focused on his earlier back blast promise to drink less this holiday season and declared that he wasn’t going to pop a top until 10 (am) prior to the cough cough “game” between USC and Clemson (sorry brother). Purple Haze looked like he could have run to the game and back, he has his marathon pace clearly dialed in, we’ll be rooting for you. Jamboree was welcomed by Purple Haze so that he wouldn’t be the War Daddy, hated by the rest of the pax as he was the war daddy and smoked everyone on the run (including The Mouth). Prohibition was pretty quiet but at the front most of the time so hope you got a sweat in. Hopefully a good time was had by all, YHC and The Mouth had a good time smoking the pax and themselves and it is always a special privilege for YHC to Q with The Mouth, this duo is up for other Q opportunities as needed, seriously though, a great day to get out into the Sky Q’s creation and push ourselves and each other.
Thanks to Haze for the take out, they don’t call him the honourary chaplain for nothing.
Announcements:
Joe Davis run, all the pax present did commit to running the run, most have declared that they’ve already signed up, we’ll see the next time YHC gets the stats, if not I’m coming for you…
https://joedavisrun.racesonline.com/register (identify yourself as an A51 pax in the team drop down)
Prohibition said plans for the Christmas Party are going well, ping him if you have to pull the rip cord (it will also incite a personal visit from an Angry Tiger Rag).