Goldilocks visits Foxhole
YHC decided to mix things up today and yes of course Goldilocks (mumble chatter) shows up with “it’s too far, it’s too cold, it’s too heavy” hopefully she found something that was just right. Today’s work went fast and even more so with the chilly morning gloom.
The Thang:
Warm up
SSH x 25
IW x 15
Partner Up: Don’t lose sight of him it’s dark out there
Partner 1 at white line and Partner 2 far end of field white line.
Bear Crawl to mid field – meet partner for the exercise and sprint back to the line – repeat until all complete.
50 x Hand Slap Merkins
50 x SSH
50 x CCD
50 x LBC’s
50 x Hand Slap Merkins
Everyone move to bells that were placed 5 feet apart on the field.
2 sets of 100 KB swings at each set move to the left and take the next bell. We all did these together. Some avoided the 70 lb “Beast” that Madame Tussauds and others took the pain.
10 swings 30 sec rest
15 swings 30 sec rest
25 swings 30 sec rest
50 swings 30 sec rest
Rinse and Repeat: Partner Field work.
Partner 1 at white line and Partner 2 far end of field white line.
Sprint to mid field – meet partner for the following then sprint back – repeat until complete.
25 x Hand Slap Merkins
25 x SSH
25 x CCD
25 x LBC’s
25 x Hand Slap Merkins
Rinse and Repeat:
1 set of 100 KB swings at each set move to the left and take the next bell.
10 swings 30 sec rest
15 swings 30 sec rest
25 swings 30 sec rest
50 swings 30 sec rest
Rinse and Repeat: Partner Field work.
Partner 1 at white line and Partner 2 far end of field white line.
Sprint to mid field – meet partner for the following then sprint back – repeat until complete
25 x Hand Slap Merkins
25 x SSH
25 x CCD
25 x LBC’s
25 x Hand Slap Merkins
Rinse and Repeat:
1 set of 100 KB swings at each set move to the left and take the next bell.
10 swings 30 sec rest
15 swings 30 sec rest
25 swings 30 sec rest
50 swings 30 sec rest
Rinse and Repeat: Partner Field work.
Partner 1 at white line and Partner 2 far end of field white line.
Sprint to mid field – meet partner for the following then sprint back – repeat until complete
10 x Hand Slap Merkins
10 x SSH
10 x CCD
10 x LBC’s
10 x Hand Slap Merkins
Moleskin:
Lots of work out there today. YHC was told it was more running than normal. Next time we will run the whole time and carry the KB in a ruck.
Announcements
Fast Twitch and Swift Convergence Tuesday 10/21 Swift and Fast Twitch will be converging for a special 1 mile trial run at Community House Middle. Turkey Leg and Bratwurst on Q. Check out Peblast: http://f3nation.com/2014/10/09/preblast-1-mile-time-trial-and-other-fun/
New Wednesday Bootcamp workout at Marvin Ridge HS Softlaunch THIS WEEK on October 22nd. Hard launch on October 29th. Will be 0530-0615. Check Twitter for Preblast and instructions.
Devil’s Turn – More Hills?!?
YHC had the privilege to Q Devil’s Turn for the tapering Honey Bee. Honey Bee will be running in the Chicago Marathon this weekend http://www.chicagomarathon.com/ and we wish him a successful and speedy run!!
The Thang:
Run the hills of Piper Glen and try not to get lost or trip on uneven sidewalk down Rea. 4 mi – 6 mi – 8 mi + and then some.
COT
MOLESKIN:
Lots of F2 on the warm up some reminiscing about the Mudrun and talk of Turkey Leg moving day….proper technique for loading and unload throw pillows and duvet. Sounds like TR can carry some appliances on his back if you can catch him… Thanks for the closing prayer Tiger Rag.
ANNOUNCEMENTS:
New workout on Friday 10/10/14 F3Brave in Ballantyne @ the Vine Restaurant in the Ballantyne launch 0515. Running and obstacle training style workout to prepare for mud and obstacle races – Ropes to climb.
New workout on Friday 10/10/14 F3/Overdrive @ Sun Valley MS 0530-0615 – I hear there is a clown car – contact Tiger Rag or Stone Cold.
Turkey Leg needs help moving on Friday DM him if you can help.
Reach out to Bratwurst if you are running Thunder Road
Keep Calm and……avoid tree stumps
YHC had been putting off the VQ and the little voice said “do it” last week and before I could think twice I had a place to lead thanks to Madame Tussaud. I was excited to get to Q a bootcamp with gear! Nice fall morning with a light drizzle and a plan. Burn the shoulders and forearms and keep mumble chatter at bay.
The thang
Mosey to parking lot near field
COP
SSH X 20
IM X 15
Squat arm circles X 20 (forward & reverse)
Mosey to turf field and circle up
Workout – Forearm Burn
Squat KB Curls X 10 (in a squat position curl KB with elbows in knees)Staggers KB Merkins X 10 (hand on KB base – 5 each arm) X 10
Squat KB Curls X 20
Staggers KB Merkins X 10
Squat KB Curls X 30
Staggers KB Merkins X 10
Squat KB Curls X 20
Staggers KB Merkins X 10
Squat KB Curls X 10
Staggers KB Merkins X 10
Bear Crawl w/t KB across the field (bear crawl and use other hand to drag kb between legs)
Plank Rows X 10 (pile KB’s up together and pax line up side by side & plank hold take one bell 5 rows each arm in plank and pass it down) Crowd Pleaser!
On your six for SEAL Sit-ups X 20 (10 count) X 10 (10 count) X 10
Called exercises:
Butterfly Sit-ups w/t bell in feet X 10
Dolly w/t press X 15
Triceps ext X 15
Flutter Press X 20
Upright Rows X 30
Clean & press X 20
Lunge w/t KB Curl X 20
Dying Cockroach X 10
Squat Curls w/t merkins X 10
Random swings (2 hang, single) X 20
Moleskin:
I heard some mumble chatter during the SEAL sit-ups someone suggested these should be done in the water. I was sure that could be arranged if the rain came a little sooner. YHC was worried about getting the COP fouled up or better yet smoked just in 15 min. Smoked YES! It was also nice to close us out in the BOM. And most important an honor to lead the group. If I missed anything let ‘er rip in the comments.
Announcement:
Thursday 9/11 Convergence at The Rock – All Area 51 Thursday workouts will converge at Calvary Church, site of Saturday’s The Rock, for a 9/11 memorial convergence workout.