A baker’s dozen posted at Meathead for a somewhat random workout devised by YHC. After a brief yet thorough disclaimer (don’t sue me), we got down to business.
Warm up:
Main event:
Partner up for 3 rounds of:
Next, partners move down to the playground for 5 rounds of:
Split back up into singles for 5 rounds of:
Finally, 5 rounds of:
Pax-led Mary finisher:
DONE
Thanks to Bulldog for taking us out in COT.
Moleskine:
Announcements:
Eight brothers met in the gloom early on the morning after another peaceful election day in America. Despite the veteran crew, a complete disclaimer was delivered.
The Thang:
Head to the track for a warm up lap, then circle up at the 50 for COP:
Line up along the goal line:
Mosey to the bleachers for circuits:
Repeato x 1 (the plan was to repeat 2x, but the Q’s legs were smoked)
Plank it up. LAH, LLH, Regular, RAH, RLH, Regular, 6″
Back to the field for a lap of CMIYC. Partner 1 runs while Partner 2 does 15 LBCs (audible to 10), then chases. Complete one lap (my story is that I didn’t want to wear Baracus out before the weekend), then mosey to the wall in front of the stands for People’s Chair. Right foot high, down. Left foot high, down. Air presses x 40 IC.
Back to the field for 40 yard belly sprints x 4.
Mosey back to the start point for Mary by committee. I’m probably missing some, but these are the exercises I remember:
30 seconds left, so we did 5 burpees OYO. Thanks to Baracus for grading form. #clipboarder
Thanks to Pigskin for the takeout in COT.
Announcements:
Moleskine:
5 pax read the preblast and decided to dance with the devil in the pale moonlight at Old Providence Elementary. Of course by “devil,” YHC means this week’s edition of SOFAWIB.
The Thang:
Run the Figure 8™ opening mile, ending at the corner of Rea and Edenbridge rock pile. Leaders were Cold Cuts and Kirk, followed closely by the peloton (everybody else).
Meet at Rea and Edenbridge for a repeat of the Figure 8™ mile, ending at the school parking lot.
El molesquín sin ropa:
Announcements:
YHC is debuting a new route this week (at least to me) to avoid the rotting carcass on Rea Road (which should really be ripe if it’s still out there):
0.00 mi | Head left on Rea Rd toward Edenbridge Lane (first right) | |
0.05 mi | Turn onto Edenbridge and run to Windyrush Road | |
0.26 mi | Turn left on Windyrush and run to Sheffingdell Drive | |
0.37 mi | Turn right on Sheffingdell and run to Jasmin May Drive | |
0.48 mi | Turn left on Jasmin May and run to Rea Forest Drive | |
0.62 mi | Turn left on Rea Forest and run back to Windyrush Drive | |
0.70 mi | Turn right onto Windyrush run to Rea Road | |
0.86 mi | Turn left onto Rea and run to the corner of Edenbridge (1.01 miles) |
It’s slightly longer than a mile #sorrynotsorry
Run to the rocks by the church across the street and perform 40 of each rep at the designated location:
At 6:08, hop on Edenbridge and run the remainder of the opening mile ending at the parking lot.
10 men posted in the gloom for the promised leg day. YHC had been planning for some time to focus on legs at this workout, but included the tabata after Argonaut’s Q at Foxhole on Monday.
Warm up:
Main thang: :30 on/:30 off for 6 sets of each exercise; 1:00 between exercises
Announcements:
KB clinic rescheduled for this Saturday, October 15th from 7:00-8:00am. Park at the soccer fields off of 51. Byron will be leading the clinic. If you’re an experienced KB pax, come on out and work on your form. If you’re newer to KBs, please join us for a low pressure introduction.
Moleskine:
9 knuckle-draggers rolled out of bed this morning for a pyramid beatdown applied by YHC. 2 of the pax were unwise enough to meet for a pre-run. #BRRIsOver
After a thorough disclaimer, here’s what happened:
Warmup:
Main Thang Part 1:
One handed pyramid
2x each of 1H Swings, Snatches, Clean and Press
Switch Hands and complete same reps and exercises
Ladder up with same exercises to 4, 6, 8, 10 then back down 8, 6, 4, 2
Abs or additional exercises with a bigger bell for early finishers
Main Thang Part B:
Two handed pyramid
2x each of 2H Swings, Goblet Squats, Upright Rows, Good Mornings
Ladder Up with same exercises to 4, 6, 8, 10 then back down 8, 6, 4, 2
Abs or additional exercises with a bigger bell for early finishers
Moleskine:
As always, it’s an honor to lead the pax and I appreciate High Tide and Brown for running the site and allowing YHC the opportunity to lead such a strong group.
Self-flagellation: the action of flogging oneself, especially as a form of religious discipline.
YHC isn’t so sure about the religious discipline part of the definition (3rd F?), but there was definitely some intentional flogging going on at the Foxhole this morning. After Pebbles’ 500 swings shredded the hands last week, YHC brought back a favorite workout from a few months ago. It’s meant to be a mix of strength and aerobic capacity, mixing kettlebell exercises and running. YHC clocked 1.8 miles this morning, but others got 2+.
COP:
The Thang:
Mosey to the playground with your bells for some circuit work:
Circuit 1:
Run the big lap through the parking lot and do 4 burpees before returning to the playground.
Repeato 4 more times for a total of 100 swings, 50 C&Ps, 25 pullups, 20 burpees and 5 laps.
Circuit 2:
Run the little lap through the parking lot and do 4 burpees before returning to the playground.
Repeato 4 more times for a total of 100 high pulls, 50 snatches, 25 goblet squats, 16-20 burpees and 5 laps. Running late, so YHC (and a few others) skipped the last lap and burpees.
Circle up for 5 burpees OYO to make an even 41. 1-2 minutes over. #cobains
Thanks for the takeout in COT, FMB.
Announcements:
Moleskine:
16 pax (including 1 FNG that works with Udder, but was not EH’d by him) posted at Mountain Goat to improve their running via interval training.
The Thang:
After delivering a thorough disclaimer to the pax, we moseyed down Strawberry to where the road turns to gravel and headed back to the intersection with Rosecliff, where we began dynamic stretching. YHC did his best to remember all of the exercises: heel walking, toe walking, butt kickers, b-skips. I’m sure some were forgotten, but YHC was tired of that craziness, so we huddled at the first speed bump to start our intervals. YHC led the pax (from the middle of the pack) through a series of 200s with 200 recovery and 400s with 200 recovery. Regroup after recovery and wait for the six to come in before starting the next interval. Interval pace should be uncomfortably hard and recovery should be a jog, not a walk. We ran up and down Strawberry until about 6:14 (I have no idea how many intervals), when we headed back to the launch point for name-o-rama and COT. Thanks to Champagne for the takeout.
Moleskine:
Announcements:
YHC was the only person standing around last week when Slim Fast and Strange Brew realized they were both DR this Friday. Despite my attempts to run away, they caught me (#notfast) and I was voluntold to Q this week. Here’s the plan:
Thorough disclaimer
Warm up down Strawberry, including dynamic stretching (Bratwurst special)
Huddle at the first speed bump for some intervals:
200 with 200 recovery (jog, not walk)
400 with 200 recovery (jog, not walk)
The intervals will be run at a pace slightly faster than I-pace. Here’s a description of I-pace from http://runsmartproject.com/calculator/
Variety: VO2max Intervals (see below).
Intensity: Generally in the range of 95-100% of VO2max or 98-100% of HRmax. Intervals are “hard” but not all-out running by any means. Usually at a pace that you could maintain for about 10-15 minutes in a serious race.
Repeat until 6:10, then mosey back to the launch lot.
All paces are welcome at Mountain Goat and we will be running together. YHC will start each interval after all pax have returned to the start point. See you in the gloom!
Written by Voodoo on behalf of Pebbles:
7 studs posted at Foxhole on a slightly cooler but still humid Monday morning at Elon Park to see what the Q had in store. It turned out to be pain. Lots of it.
The pax circled up with their bells (owned or borrowed) and the Q provided a thorough disclaimer. Next, the pax were instructed to perform 10 2-handed swings while the clipboarder Q watched. Afterward, the Q declared that the pax’ form was satisfactory and we moseyed to the playground for the main event:
Repeato x 4 for 5 rounds and 500 swings.
Bring bells back to cars and circle up for:
Done. Thanks to Argonaut for the take out.
Moleskine:
Announcements: