5 Santas and 2 Elves set out on a cheery December morning to carry presents through the woods, GoRuck style.
The Thang
The 5:15ers did 5 miles. American Flag. Rucks with bricks for those who felt like Santa Claus. Gift wrapped bricks for the elves.
The 5:30 North Polers did 3.5 miles similarly.
Moleskin
I don’t think The Drill or Ray Charles check their twitter account, as they did not know what they were getting into this morning. Alas, 4 pounds of brick and a slower pace are a small price to pay for some increased fellowship on the trail. Thanks for induldging us guys.
There is some power and pride in getting out there with weight in tow and the American Flag leading the way. We were a band of brothers out there this morning.
Thankfully, that third GoRuck team is now official, so Donkey Kong can join us with a real purpose. You will not be disappointed.
A strong effort by all this morning. Running in Formation,Pacing and Head Counting were all practiced out there. Feel free to come out and join us over the next few weeks. Go Ruck training is in full effect across F3 Nation. Come out and find out what all the fun is about (Ruck or Not).
7 pax ventured out into the Cold Gloom for a straight 4 or 6 miles this morning
The Thang:
6 miles for some. 4 for others. About 5 for Ray Charles.
Moleskin:
Today was supposed to be a time trial day, but I know at least YHC was too cold and stiff to completely push my limits. On the other hand, Ray Charles has consistantly been out pushing his limits. I’m sure he gets stronger every week!
Bratwurst has always been fast I suspect. 2:51 in the Marine Corp Marathon. That’s a 6:35 minute mile for 26 miles for those of you mentally challenged. And that’s fast for those of you that have never been out on the trail timing yourself.
All the animals out on the greenway must now be hibernating as they’ve all disappeared the last few weeks. We did all get to run under the freight train heading into Charlotte at about 5:45.
Next month at the Devil’s Turn we all get to play Santa and his Elves, GoRuck style. We’ll give you a taste of the challenge whether or not you had the guts to actually commit to the real thing.
25 PAX posted this morning. Clearly they didn’t know that YHC (Short Sale) was posted for his inaugural run as QIC. Thanks for your support men.
THE THANG:
Warm-up
· Jog to lower football field
· SSH x 20
· Imperial Walkers x 20
· Merkins x 20
· Mountain climbers x 20
· Some exercise the QIC can’t remember
Partner Mini-Murph
· 10 Merkins
· 20 LBC’s
· 20 Squats
· 1 lap around track – staying with your partner
Rinse & Repeat x3
· Jog to bathroom building
· Peoples Chair 90 sec
· Merkins x20
· Peoples Chair 60 secs
· Merkins x20 (I think)
· Peoples Chair x60
Jog to baseball fields & divide into two groups
· First group Dips x20
· Second group Australian (supine) Pull-ups x15
· Rotate
· Rinse & Repeat
Jog to bottom of hill and find partner from the mini-murph
· Partner Carries up the Hill
· Rinse & Repeat
Jog to parking lot for 10 MOM
· LBC
· Slow Count Flutter
· Bicycle
· Dolly
· Rosalita in Spanish
· Merkins x20
· Burpees x5
COT for 30 seconds of more burpees
Moleskin
Plenty of headlamps kept the Pax running in the right direction this morning. YHC heard lots of heavy breathing at the end of the Partner Mini-Murph and lots of “ughs” during the Peoples’ Chair – mission accomplished.
While the railings for the Australian pull-ups were too low to the ground for full-range of motion for most of the PAX, Header reminded YHC that those who are more vertically challenged found the railing height quite suitable. YHC was scolded by one member of the PAX after the workout for not announcing that the PAX should have picked partners of similar size which would have come in handy during the Partner Carries. YHC did notice that Wanker and Header were struggling a little with their partner choices as they each made their way up the hill.
Triple claps to our 2 site FNG’s: Field of Dreams and Stagecoach. Stagecoach ran a lengthy and detailed cost/benefit analysis in Excel and determined that a workout at Death Valley is more advantageous than working out with his personal trainer in a room full of ferns and Muzak.
5 pax actually showed up to run in the cold and wet conditions.
The Thang:
4 or 6 miles with quarter mile sprints thrown in just for fun.
The Moleskin:
37 degrees and wet are not ideal conditions and most of us were surprised to see others show this morning for the run. Glad to have others out there with me though this morning. One thing is for sure, none of us would have been out there without each other. Strong work, men.
The conditions were actually handled well by all. Throw on a shell and what’s the difference? Makes one think you can actually handle a GoRuck Challenge in the middle of February as well. Just saying.
Donkey Kong was the only one to arrive at 5:30, and must have been a little late. He wrongly assummed others had left just before him and spent the first 2 miles speeding up to catch them. Only at the turn did he realize he was out there all alone, without a 5:30 Q, pushing just himself. Glad you perservered DK.
Thoughts and prayers go out across South Charlotte for our brothers, Run Stopper and Ninja Turtle who are in Oklahoma this morning consoling each other and their family after the sudden passing of Run Stopper’s mother. God bless.
5 pax set out in the early morning chill to get some Fartleks in.
The Thang:
4 or 6 miles. Quarter mile sprints mixed in each mile.
The Moleskin:
Today’s pax have replaced the old regulars lately and been showing up and running hard. Good to see you all.
It is cold out there these days which tightens the chest and numbs the hands. Still its good to get a breath of fresh air in early in the am.
Supposedly this greenway will be closing at some time in 2013 (for a 2 year sewer project). We’ll have to find a temporary new home at some point, but will enjoy the soft gravel until then.
8 paxs gathered around the shovel flag and took off into the night for some interval training.
The Thang:
4 or 6 miles with quarter mile interval sprints every mile.
The Moleskin:
Half of us were Devil’s Turn FNG’s this morning. Welcome aboard The Drill, Dolphin, Cracker, and Short Sale!
Not only do the interval sprints get the heart rate up, but in the cold air they induce coughing, wheezing and a tightening of the chest. No worries, just more adversity to train the body to handle.
Most posted with headlamps this morning, though with the full moon, gloves were probably more of a necessity. With the cold air, all the heavy breathing was clearly visible.
Dolphin, despite being an accomplished ultramarathoner, was still breathing hard at the end of our workout. Makes me think of this fact you will observe at your next race – those finishing first are just as tired as the ones hobbling in last. Some are just routinely pushing themselves to get stronger, faster, and build endurance. Thanks for setting the example brother.
9 pax assembled under the shovel flag to race the clock across 4 or 6 miles.
The Thang:
The last Thursday of the month is time trial day. It was straight out and back, as hard as you can go. You are merely racing your ghosts of time trials past.
Moleskin:
FNG Chum spent Tuesday reading about F3 in the paper, Wednesday contemplating his existence and place in the F3 Universe, and Thursday actually doing something about it. Good to have you out friend.
The first of us assembled at 5:15, but left Chum behind to join the 5:30’ers. Well, we were not a half mile in when the coyotes started howling from somewhere back toward the parking lot as if to celebrate a successful hunt. I must admit, after the run, I was relieved not to see a blood trail leading into the woods. Tiger Rag must have had similar thoughts, as he just commented, “Well, his car is still here.” Evidently, the sweet smell of Chum was enough to rile up the beasts, but not enough to attack. Thankfully, we did not have to name him Coyote Chow.
We’ve been going for 3 months now, and we already have many pax knocking off minutes from their PR’s. I know Tiger Rag was hunting me down this morning as if I were a raw steak. Dora is also working hard and blowing away his old times. Skinner was out to the Devil’s Turn for the first time this week, running hard, and Far Side is eclipsing all sorts of personal milestones. Strong work men. If you want your Times from today on record, post them in the comments.
Donkey Kong meanwhile limped home, perhaps suffering lingering effects from the Spartan Beast. The 4th F may stand for Free, DK, but the first R is for Rest, and the second, for Recovery!
Next week/month we begin our interval training. Feel free to show.
5 pax congregated to lay down some miles and work out the kinks.
The Thang: 3 pax did 6 miles. 2 did 4. And half of us did 20 burpees per mile
The Moleskin:
It was a beautiful morning (or rather night) to run. Cool and clear.
Devil’s Turn FNG Far Side did a good job keeping the pace. He may not of run recently, but he is definitely in good enough shape to handle any simple challenge laid in front of him. Strong work brother.
Harley is showing up more often these days. He may not be training for anything in particular, but he should be.
Tiger Rag was definitely the craziest of us out there this morning. He ran 5 miles from home just to get here (starting at 4:30?), did his six with YHC and Far Side, then kept going back home. Must be training for Thunder Road or something. I’d say he’s going to kill his first marathon!
49er’s currently the strongest runner of us. And I actually think he likes it!?! I know he’s going to kill the NYC marathon in a couple weeks.
18 pax set out on a cold morning to warm up.
The Thang:
Jog to field
Fence Hopping – around the track, over and back on the fence
Length of the Field running – Sommersaults every 5 yards, Jog back
Broad Jump every 5 yards, Jog back
Lunges down, Jog back
Spartan burpees every 5 yards, Jog back
Over to the Softball Diamond – First Base: Merkins, Second Base: Mountain Climbers, Third Base: Carolina Dry Dock, Home: LBC’s
First set – 10 each, Second set – 15
Wilderness trek to playground
Swing Jumps, Pull-Ups, Swing Jumps
Field – Sideways Bear Crawl/Tunnel Formation, Army Crawl through the Tunnel
Wilderness trek back (only slightly less lost on the way back)
Over to the Baseball Diamond – Right Field: Flutter Kicks, Center Field: Bicycle, Left Field: Mason Twist
FIrst set – 15 each, Second set – 20
Bear Crawl up Hill
30 Burpees
COT
Naked Moleskin:
Continuous motion was the rule for the day. No wussy planks or count downs. Those who were too fast paid the price with many extra burpees until the rest could catch up.
I figure all present completed most of a Spartan Sprint, minus a few miles. Needless-to-Say, none of us have any excuse come March. Sign up online: www.F3Nation.com/Events by August 30.
The Bear Crawl Tunnel/Army Crawl follow through was taylor-made for Coal Miners Daughter, and least in theory. The headlamp effects and close proximity made this a real crowd pleaser.
Great fun out there this morning! Though breathing was difficult for some, let alone conversation, I hope all three F’s were still present in full force. Strong work by all!
5 pax set out in the chilly gloom to get in a nice early morning stroll.
The Thang:
4-6 miles. 15 spartan burpees every mile.
The Naked Moleskin:
Many pax are busy preparing/tapering for their next big race. The Shore is taking part in the Beast this weekend. Ray Charles is doing the Dirty Dozen at the Whitewater Center. Bratwurst has the Marine Corp Marathon in a couple weeks. And Stone Cold is preparing for the NYC marathon on shin splints!
Bratwurst joins us just to warm up. After the COT, while the rest of us are scrambling to our warm cars, Bratwurst is setting out on another 8 miles. He was born to run.
Stone Cold was the only one of us to come out in the shorts and short sleeve shirt. Normally, when we get running the body warms up pretty quickly. Stone Cold just got stone colder as the wind chill took effect.
Don’t forget, fellow charlotte south pax, that this weekend is a convergence at Area 51. No Rock. Good luck to all those enjoying the mud this weekend!