Author Archive Tiger-Rag

Road Trip

Thirty one flavors of pax came to the new site for some old-fashioned pain.

Mosey to the Barnes & Noble parking lot for a nod toward a warm up.  Approx. 1/4 mile.

• Mountain climbers x 20
• Stop motion merkins x10 (hold 6″ or plank until Q calls for move to other)
• IW x 25

Mosey to bottom of hill on Windbluff Rd in Raintree.  Take scenic route.  [Note to self: 6 ft fence not visible in Google maps.]  Aprrox. 3/4 mile.

• Jacob’s Ladder (Modified) x 5.  2n burpees at top.
• Don’t have elevation gain and loss but it it was about 150 yds long and plenty steep.
• Pax related to Erasmus B. Dragon encouraged to audible to 3x ascent.

Mosey to the chocolate pond behind Vintner’s.  Approx 3/4 mile.

• Plank-O-Rama
• Dips on benches x 20

Mosey back to base, pick your plate(s).  Approx 1/4 mile.

• Hairburner stations.  Pax 1 on plate x 40 yards; Pax 2, 3, 4 do two abs and a leg exercise while waiting.  Dealer’s choice until all pax have been on plate 3x.
• Inchworm stations:  Rotate through plate I-worms x 10 yards until all pax hit them twice.  Various exercises and lounging about while waiting.  You know who you are.

COT

MOLESKIN

• Skywalker’s bad back left the Q up for grabs.  Since we ran out of time last week before getting to hairburners, it was only appropriate that we finished the work week on the right note this time around.
• The original plan was to attack the hills on Providence between between the fire station and Latin but I was concerned we’d have time for nothing else.  Hence the last minute change to the hill on Windbluff, a favorite on my usual running route.  Similar in length and steepness to Mega Tool behind Freedom.  In other words, a great place for a Jacob’s ladder.
• With the rapidly swelling pax numbers there’s no choice but to bring out hairburners every few weeks to make sure all get a nose full of the sweet aromas.  You never know when I’ll open the hatch…Fear the Hatch.
• Snakebite expressed his appreciation of the quick mosey with something to the tune of, “If I wanted to run by myself, I’d….[unintelligible, Q lost interest]”  Thought I didn’t make out the rest of his compliment, upon reflection I do feel bad for the length and speed of our moseys today and offer my heartfelt apology to him and anyone else that may have been bringing up the six:  I am sorry you are slow.
• Apparently the telegraph at the Cottontail commune is down again…he somehow managed to miss every message the last three week, by every medium except interpretive dance, that Kevlar was off campus this week.  Your dogged determination to find us is matched only by your Amish-like disconnectedness from the digital world.  Get some dial up, Hezekiah.
• Hoff made the mortal mistake of mentioning his Irritable Bowel condition, thus prompting an emergency meeting of the Naming Committee.  People are working on this….Look for the brown smoke from the Sistine Chapel to know when your new name is ready.
• Bulldog with a double dose of emasculation this morning:  sporting the Euro-sac and riding the M’s bike in to the workout.  Just missing the CHOOSE LIFE shirt from the Wham! video to pull off the Euro-wuss hat trick.
• TClaps to Busch for taking us out with a strong word of encouragement and prayer.

ANNOUNCEMENTS

• A51 Dads wraps up tomorrow with a bang.  T-Claps to Header and his team for leading the efforts.
• We’ll take another run at mountain biking at Beatty this Sunday at 3 pm (washed out last week).  Meet at pavilion near the lake (over by soccer fields, not near 51/Dads location).  Bring your trail shoes–if it rains, we run.
• There’s a pig pickin’ on July 13.  Evites and emails have gone out.  RSVP.  Someone print it out and put it under Cottontail’s windshield wiper.
• July 4 A51 Convergence at S. CLT MS (Death Valley) from 0700 to 0800.  Foreigners welcome.

Running, Short on Gloom

As sure as Kilimanjaro rises like Olympus above the Serengeti, so 26 pax rose for some solitary company.

• Run to Unmentionable Grassy Location x .5 mi.
• A brief COP
• 10x100s with pain stations between sprints.
• Hill work and such
• Pledge of Allegiance
• Run back x .5 mi.
• Stop Motion Mary

COT

STOP MOTION MOLESKIN

• Shortest Gloom of the year.  Very unnatural.  No likey.
• Gullah–or was it the other guy that I confuse for Gullah?–on time = late.
• Radar under ruck.  Thinks he’s a tough guy.
• Turkey Leg–used it all up on the first 6x100s?  Missed you on the last 4.  #coffeeisforclosers  I won’t tell Haggis.
• Props to the fubol boys on the sprints–Header, Bulldog and Busch.  If it’s one thing they know how to do well it’s run full speed to one end of the pitch, wriggle on the ground a bit, then run to the other side.
• About 20 yards of stop motion walking lunges seem to be just the right amount to gum up the legs before the sprints.
• Props to Hee Haw, Red Sea, both making their second F3 appearance.  Don’t listen to the Pollyannas:  it never gets easier.
• Yoga guy FNG, christened Down Dog in COT.  Went with Exec-Q-tive Privilege (see what I did there?) and renamed to another yoga pose: Up Dog.  Mostly because I want to be able to say, What’s up, dog?  Glad to have you.  Come back.
• Hoff–he of the 58 jacket size–didn’t get enough of a pump this morning with all the running.  Had to scrub off a round of merkins with Radar’s ruck post-COT to blow up the jiggle twins, then saw him bench pressing his car as I pulled out of the lot.  Sicko.
• Stop motion = pain.  Good stuff.

ANNOUNCEMENTS

• A51 Dads:  0900 at Beatty softball fields.
• Sunday 3 pm:  Back at Beatty for some mountain biking.  Pavilion by the lake at 2:45.  No drop?  Depends on how fast you are…
• If you’ve been coming for more than 6 weeks and haven’t led a workout, quit mooching.  Step up.

That is all.

Hofful

Just as Uranus has 27 moons, so Kevlar also had 27 pax.  And where I come from, Pluto is still a planet.  #Oldschool

[Posted by Tiger Rag on behalf of Hoff]

THANG

• Mosey to parking lot
• SSH x 30
• Imperial Walkers x 25

ROUND ONE

• 20 Burpees
•  Run up hill
• 30 Diamond Merkins
• Run down hill
• 40 LBC’s
• Run up hill
• 50 Hindu Squats
• PLANK / RECOVER

ROUND TWO

• 20 Mary Catherine’s
• Lunge walk up hill
• 30 wide Merkins
• Run down hill
• 40 Peter Parkers
• Lunge walk up hill
• 50 Monkey Humpers
• PLANK/RECOVER

ROUND THREE

• 20 Reverse Lunges
• Run Backwards up hill
• 30 Merkins
• Run down hill
• 40 Dolly’s
• Run backwards up hill
• 50 wide squats 

MOSEY to track for Tires/Cardio

Tire/Cardio Blast

• Partner 1 grabs tire performs tire bicep curls partner runs 2 runs laps until finished- switch – repeat. 
• Partner 1  grabs tire hold over head while partner 2 runs 2 laps – switch – repeat
• Catch me if you can.  Partner 1 (5) burpees while partner 2 runs with tire – switch repeat

Mosey to wall

• Wall sits – 30 seconds
• Incline merkins [sic: these were, in fact, decline merkins, Ed.] x 20
• Lunge walk to parking lot; bear crawl back 
• Partner up- Partner 1 wall jumps while partner 2 sprints to parking lot and back  – switch repeat
• Whole group Monkey jumps to parking lot  [Think squat followed by a broad jump]

A few minutes with Mary

• Circle up for Century LBC (100 LBC’s) 
  
• Low flutter x 30
• Rosalita x 30
• Merkins x 50

MOLESKIN

• The highlight of the day was the return of Graceland.  He was an FNG last week and rumor has it he is committing to Tuesdays and Fridays…head locked another one!  During the bear crawl, the team brought some encouragement as he pulled himself through the mud- nice work Marine. 
• As always, TR provided ongoing instruction to the new Q and Zip-A-Dee was the voice of F3 keeping us all moving.  [What Hoff means to say is, Zip is a loud son of a gun.  Ed.]
• [Backcracker went UA 11 by missing his half of the Q?  So asserts our barrel-chested Q, who, after hill work, was totally off his Weinke.  Just making it up like an old pro. Ed.]

ANNOUNCMENTS

• Go to the pool party.  Bring $10 and some food.  If you are bringing beverages, no glass.
• A51 Dads at Beatty, 0900 – 1000.

Are Those Your Legs or Did You Ride in on a Chicken?

We were one Skywalker short of three dozen for a little bit of leg work.  Okay–a lot of leg work (read: only leg work).

THE THANG

• Little baby jog to get the blood flowing, joints lubed.
• SSH x30
• Run to gate at top of hill
• I-Wokka x 20
• Run to gate at top of hill (faster than first one)
• Slow Squat x 20 (3 count down, 1 count up)
• Gallop to gate at top of hill (faster than 2nd one)

Jack Squat (Jack Webb for the legs)

• (n+1) Squat to Jump Knee Tucks / 4(n+1) Squats, where n = (0 to 7).  

Mosey to rock pile, choose wisely, mosey to wall.

• Poeple’s Thigh Master x 1 min (People’s Chair, squeeze rock between knees)
• Stop Motion Lunge Walk x 40 yards (Hold lunge at bottom, take step on Q’s call).
• People’s Abduction x 1 min (People’s Chair, use manual resistance to push knees out)
• Reverse lunge walk (OYO) x 40 yards
• Calf raises x 20
• People’s Thigh Master x 1 min
• Stop Motion Lunge Walk x 40 yards

Mosey to return rock, mosey to hill.

• Sprint Hill x 1 (all belly starts)
• Sprint Hill x 2
• Sprint Hill x 3
• Sprint Hill x 4
• Sprint Hill x 5
• Bounding Sprint x 1
• Bounding Sprint x 1
• Backwards Bear Crawl up hill

Mosey to HS for COT

MOLESKIN

• This one was for all the walking candy apples out there.  The torsos on toothpicks.  You can’t expect to look like Flo Jo if you don’t put in the work on the lower half. These are the go muscles, not the show muscles. #paxgotback
• Quite pleased with the Jack Squats–me legs is burning.  Maybe we move them to grass next time to save a little of the impact.  Lots of possibilities with n/4n combo…
• Lunge walks make me feel like Forrest Gump every time:  “I got shot in the buttocks.”  I expect the same feeling tomorrow morning after the Stop-Motion Lunge Walks. Bad enough without weight–can’t wait to add KBs to this one.  You’ve been warned…
• Lots of Larry Birds on the hill work.  Busch, Swiss Miss, Turkey Leg, probably others.  T-Claps to @GroundskeeperWillie (Stone Cold) for exterminating the ants.  No ant, snake or staple bites reported from the Pax today.

ANNOUNCEMENTS

• The number of workouts in Area 51 has only recently eclipsed the number of Cottontail 2.0s, and we put him further in the rear view mirror with the addition of Fast Twitch, starting this Tuesday, May 21.  Location: S. Charlotte MS.  Time: 0515 – 0600.  It will be pre-blasted, tweeted, etc.  Turkey Leg and Sprague will Q up running, pain stations and running.  If you are fast, they say they will make you faster.  If you are slow, they say they will make you faster.  If you hate running, they will make you hate running more.  You’ll park at SCMS, but I think you’ll be exploring the surrounding neighborhoods.  Headlamps are always a good idea. And remember: you don’t have to outrun the coyotes and packs of feral cats, just the guy next to you.
  
• If that’s not your thing, Skunk Works celebrates the paper anniversary this Tuesday.  I will be leading us down memory lane by looking back at some of our favorite moments from workouts past.  Skunk Works Greatest Hits.
• Seems like you should sign up for a bunch of stuff on the website:  Mud Run, GoRuck, BRR, knee replacement surgery…
• Bugeater, the #HappyNebraskan, and his team have put together a Summer Kick Off Party on June 8 from 6 to 9 pm at Candlewyck Neighborhood Pool.  Minimal Cost, Maximal Fellowship.  Be there.
• Strange Brew and his crew are having a rooking day at Base Camp this Monday, May 20.  This is the workout for guys who say they need to get in shape before they get in shape.
• June 3rd:  New Monday workout at Carmel MS.  Details to follow.