Thanks to a post I saw on Facebook I had an idea of placing letters next to a workout. Time to show the PAX how much pain is in a name!
The thang:
Hairband Mile
COP
SSH IC X 20
Imperial Walker IC X 20
Time for the pain.
Each letter will have a specific workout attached to it!
Turnpike
T = 15 Squats
U = 30 Arm Circles
R = 15 Merkins
N = 25 Burpees
P = 15 Arm Circles
I = 30 SSH
K = 10 Merkins
E = 1 Minute People’s Chair w/ Air Presses
Countertop
C = 30 Squats
O = 40 SSH
U = 30 Arm Circles
N = 25 Burpees
T = 15 Squats
E = 1 Minute People’s Chair w/ Air Presses
R = 15 Merkins
T = 15 Squats
O = 40 SSH
P = 15 Arm Circles
Hairband
H = 20 Squats
A = 50 SSH
I = 30 SSH
R = 15 Merkins
B = 20 LBCs
A = 50 SSH
N = 25 Burpees
D = 15 Merkins
Glass Joe was next but Q had to save the PAX from the Burpees that were to come. Audible to Sevens
Start at the bottom with 6 Carolina Dry Docks run to the top of the hill and do 1 LBC. Rinse and Repear until you end with 1 CDD on the bottom and 6 LBCs on top.
Time to plank:
PAX planks while I count. We planked until the count of 100
5 MOM
Flutter IC X 20
Rosalita IC X 20
Dolly IC X 20
Freddy Mercury IC X 20
Plank till time!
Thanks to Hairband for taking us out!
Announcements:
Alexander Youth Network Toy Drive! Bring all toys to Cohntertop up until the 19thbof this month.
Joe Davis Run in January
Thank you men for letting me lead you in a crazy semi complicated Q
Chime in of I missed anything!
6 SOBs woke up this morning and decided they were destined for greatness. The type of greatness that men can’t get from the fartsack or any other Friday morning bootcamp (Cough*Centurion*Cough). This is The Brave… A place where iron sharpens iron faster. A place where the bonds of brotherhood strengthens quicker because of the level of red pill pain that we push ourselves and each other through. This is the Brave, join us for more.
Here’s what we did:
The Thang:
Mosey to COP Burpees X 10 OYO, High knee Squat jumps X 10 OYO, Merkins X 10 IC
The Loopin begins:
Mosey over to the top of the stairs beside the Crane Lake (Pond with the bridge named by Dash- my 2.0). Run 1 lap around Crane Lake (counterclockwise), run up the stairs, do 10 burpees OYO X 5. Once you’re finished run around the lake clockwise to the 6 and finish out the loop.
Mosey over to Bull Pond (behind the bull ring). Run 1 lap around the pond (counterclockwise), 20 squats, 20 merkins X 2. Once you’re finished run around the lake clockwise to the 6 and finish out the loop.
Mosey over to the dock at Snake Pond (behind the BofA building). Run 1 lap around the pond (counterclockwise), 20 CDD, 10 in and out planks X 2. Once you’re finished run around the lake clockwise to the 6 and finish out the loop.
Mosey over to the Pull-up bars on the fitness trail. Run 1 lap around the Lock Ness (counterclockwise), 10 pull-ups, 20 dips X 2. Once you’re finished run around the lake clockwise to the 6 and finish out the loop.
COT
Moleskin:
The temperatures were cold, but we warmed up very quickly. Mr. Bean, Fire Hazard and YHC launched from the Vine at 0500 for a 1.4 mile pre run. We stopped by back by The Vine and picked Mic Check, Soft Pretzel and Irish Crème up and off we went.
Great work by all this morning. We never really stopped moving. Mr. Bean smoked everyone on the loops, but Soft Pretzel and Fire Hazard were right on his heels. Mic Check broke his finger at the Thanksgiving Day Football game and the good news is we only heard a little whining. It was great to have Irish Crème back out in the Gloom with us. It’s been a while since he’s been out and we were glad to have him.
It was an honor to lead you men in The Gloom
Announcements:
Today is the last day to sign up for the A51 Christmas Party.
Gladiator Games are next Saturday in Indian Land. Calling all SOBs to attend. We will be clown caring over after Stonehenge next Saturday.
Sign up/Give to the Joe Davis Run.
The preblast was sent out yesterday. Mermaid drew a niffy diagram to help illustrate what my words were trying to say. Surprisingly the majority of the Pax read it. Instructions were given to the Pax that did not study before the test. The idea was to give variety to the workout but keep everyone close together in a competitive way.
The triangle consisted of running from the AO parking lot to the picnic benches at the front of the school were you do twenty of each exercise. Incline/Decline merkins and dips were the called exercise. From the picnic benches you run to the first set of stairs at the parking deck. You run to the top were you complete ten Sister Mary Catherines. Run to the next set of stairs and down to the bottom where you do ten Sister Mary Cahterines. Run to the last set of stairs at the end of the parking deck to the top where you guessed it ten Sister Mary Catherines. Run across the deck to the first set of stairs, back down the stairs and back to the AO parking lot. There you complete twenty of each Mary exercise. They were American Hammer aka Russian Twist, Flutter, Dolly and Freddy Mercury. That is one circuit. You complete as many circuits as possible before time expires.
The disclaimer was given and quickly Swiper began heckling the Q that there was too much talking.
COP
SSH x 10
IW x 10
Merkins x 10
Once we were done the bell sounded and off we went into the Triangle.
Moleskin: I believe competition is good and being challenged makes each of us stronger. I know have gotten stronger not just physically but in so many ways because F3 pushes me. The design around today was to allow all of us to feel pushed. I know i felt that today.
Everyone seemed to be going hard. The look on most faces was discomfort which is the goal. Push your limits. Everyone out there this morning tried hard and challenged themselves.
Chelms seemed to be making attempts at good form at least through the first round.
Most guys completed between four and six rounds. We covered just over three miles not counting the stairs.
Great work today men! Hope everyone has a fun/safe weekend and your team plays well on Saturday. Go Panthers on Sunday!
Posted on behalf of Backdraft:
12 junior fire fighters posted on a dark damp morning. Given a torn hamstring, injury from “Area 51 Turkey Bowl” there would be no running or so was proclaimed by yours virgin Q.
Warm Up:
SSH – 23 (prime number)
Merkins – 11 (prime number)
That was it, wanted to save the arms for the dragging of the fire hoses.
Slow gimpy mosey to basketball courts.
Broke PAX into 3 groups:
Group 1 – drag 2, 2.5 inch 50 ft long nitrile and cotton jacketed fire hose 75+ yards, turn around and drag back (running drag)
Group 2 – lift 30-40lb CO2 fire extinguisher over your head (military press, behind your head, curl, shoulder shrugs, squats or whatever) until relieved by fire hose guys.
Group 3 – battle hose – 1, 2.5 inch 50ft long cotton jacketed fire hose wrapped around a basketball goal (double arm waves, alternate arm waves, double arm wave burpees)(artofmanliness.com/2013/10/17/bat…)
4 – sets
Rolled hoses, put away extinguishers and assigned 6 SCBA (self contained breathing apparatus, the oxygen bottles firemen wear on their backs) bottles for some Mary. Not sure what it’s called but:
1. Partner sit-ups passing SCBA bottle between partner
2. Partner sit back-to-back and pass SCBA bottle.
Ended with protractor. Thanks to the leader who finished while Q put away stuff and limped back to pax.
Good work gentlemen you all earned 3 points towards your fireman’s certification. Thanks for the effort and very little complaining. Thanks to Puddin Pop and Good Hands for giving me an opportunity to Q. I am glad my VQ was at Hydra.
Announcements:
Christmas party sign up ends tomorrow.
15 men decided to get on the Bratwurst bandwagon and train for Joe Davis 5k/10k Run greatness. Bratwurst has laid out an 8 week plan (we are on week 3 currently) to get us in great running shape, grow more hair, and get promotions at work. Actually only one of those is true, but that one is really true. The guy is a scientist.
So the plan for the day was to head up to the #DangerZone so named because the sidewalk up Rea Rd to 51 is precarious with jagged edges and slick mud holes. Our own Stump Hugger proved the danger involved on our first outing to these parts where he proceeded to find one of the mud holes and took a dose of sidewalk to both knees. After concluding his Q’ship of the day, he was seen with blood draining into his socks. #Dedication
But now back to the plan of the day. It was to get North past 51 on Rea Rd and run one mile out and one mile back at T-pace followed by a 2 minute rest. This was done a second time. The third 2 mile interval was out 1/2 mile and all the way back to the parking lot. To get the full 2 miles of the final interval required a 0.1 mile out and back on Bevington Place. Total distance was around 6.5 miles.
The intervals were great on the 1 mile out part because they were rolling down hill the whole way. However, this ease came with the price of having to run back up the hills for the second mile. It was difficult. #ironsharpener
It was nice to welcome Swayze and Mario out to Devil’s Turn for the first time. It was a rough one to start on but hopefully it didn’t disappoint. We will welcome their strong running style any day of the week. Actually DT is only on Thursdays, but you get the point…
Bratwurst and Frazier were on some different level of iron sharpening out there this morning. After the first 100 or so yards of irrational exuberance of some of the PAX (including YHC), they were lost to the early morning gloom far out in front. This bodes well for Frazier’s upcoming marathon and for Bratwursts Joe Davis run aspirations.
Haggis was uncharacteristically restrained this morning and seems to be saving the aggression for the marathon in a little over a week. Smart move there. However, following the marathon there is a new challenge at the Joe Davis 5k. #beatHaggis There it’s been said.
Hairball, Prohibition, and JR Tolkien were battling out there as were a big group of the rest of the PAX which seemed to be in different orders each time we circled. There was definitely some iron sharpening going on out there!
Mall Cop and Wolfman ran the tried and true route out to the SCMS and back. They are there week in and week out pounding the pavement. You have to respect it. Awesome work.
Announcements:
Short and sweet in the interest of wanting to get this out:
We are now working on our 5k for the Joe Davis Run (pretty sure you’ve all signed up at this point right? RIGHT?)
400 M at 5K Race pace
100 M recovery
This will be repeated quite a few times, how many is a good question it will be tbd but estimated around 10-12
5K Race pace? Ah yes, one could look it up using our recently acquired mile times (or estimates if you haven’t run one in a while, or find a similar pax and stick with them) can be found here:
http://runsmartproject.com/calculator/
Type your mile time on the initial screen then click on the “Equivalent” tab and look up 5k
Stump Hugger is to thank for training YHC on how to make that an actual link, hope it worked.
For those of you experts following along at home this is pulled from an old running planet 5k workout regimen.
Here is the game plan for Centurion tomorrow. We are staying on campus but are going to cover a lot of ground. There are three areas of the campus we are going to concentrate on. I know Centurion likes the Bermuda Triangle so this is a take on that but on campus.
We will do a quick warm up in the AO parking lot. After we are nice and warm we will commence with the festivities.
We will run clockwise from the AO with parking lot, picnic tables facing Hwy 51 and the parking deck as our three points of the triangle. This is a competition so the person that wins gets the most rounds in by 6:15am.
At the picnic tables you complete one cycle of 20 of each exercise. Derkins, Dips and step up/jump ups. Good form on all of this Chelms.
Run from the picnic area to the parking deck. We are using the three sets of stairs on the parking deck. You run up the first set to the top and do 10 Sister Mary Catherines. Run over to the next set of stairs going down to the bottom where you do 10 Sister Mary Catherines then over to the last set, which is the ones closes to Walsh ave where you do 10 Sister Mary Catherines.
Now run across the parking deck to the first set of stairs that you came up and back down to the AO parking lot where we started. There you do 20 of each ab exercise: Flutter, Dolly, Freddy Mercury and American Hammer aka Russian Twist.
That is one round. Get in as many rounds as you can in the time allowed.
Frasier
YHC rolled into to the gloom of meathead with his bell in one hand and blue box of tunes in the other. 45 minutes and 12 more pax later, one of these had been worked hard and the other hardly worked.
COP (for the sake of catching strays)
THE MAIN THANG
Round 1 – THE DIRTY DOZEN (1967, Action/Adventure, Thriller; starring Charles Bronson, & 12 other blokes)
Round 2 – THE MAGNIFICENT SEVEN (1960, Action/Adventure, Western; starring Steve McQueen, et al)
(Partner with like size bell; pax 1 does exercise, pax 2 breathes)
Round 3 – THE HATEFUL EIGHT (2015, Western; starring Samuel L Jackson and seven other fools)
(Partner with like size bell; Pax 1 does the exercise, Pax 2 does Crunchy Frogs, then flapjack till whole list is complete)
6MOM – THERE’S SOMETHING ABOUT MARY (1998, Comedy; starring Ben Stiller, Matt Dillon, Cameron Diaz (did you even notice the rest of the list?))
COT
MOLESKINE
Not sure who or what to expect, YHC came with one thing in mind; heavy and lots of it. Not sure how to pull this off with such an accomplished PAX of meatheads, so he resorted to the basics, a bigger library of tunes, and some Saturday Matinee esque movies. Maybe he shouldn’t have been so lax with his tune selection, afterall it is go heavy or go home and a slower LeCrae doesn’t quite fit that bill; at least that is what the grumble chatter was about. Round 2 he used a bootcamp style rep-count for the sevens which tripped up some of the more 0.0 pax, but they caught on. By the time we got to the Hateful Eight, mumble chatter was knocked down a notch while everyone grinded out each set of eight with hateful force. Then we got to the MARY, but by this time single bells were a welcome repose. Then the alarm bell and time to end it for today.
Thanks again for the opportunity to lead. It’s always an honor.
The phone wasn’t working right at the end, and YHC memory is not what it was. Please sound off if he forgot your name in the roll-call.
AYE!
As two gentlemen were still exiting their vehicles, we darted all the way from the cinema side lot to the front lot. While we traversed, we did some warm-up high knees, butt-kickers and side shuffles.
COP
SSH x 15
IW x 15
CCD x 15
Merkins x 15
We picked up and moseyed to the lot near the Rea Rd entrance to Stonecrest for a quick relay. Three-man team raced via bear crawls, crab walks and sprints. (Mary of choice during your break.) Our recovery included five deconstructed burpees.
Then we hauled over to the plaza next to Pearlz and Apricot Lane for the start of reindeer games.
Reindeer Game #1 Hop Wars
Two men hop on one leg while pushing his opponent in an attempt to knock him off balance forcing him to put both legs down. (Repeat opposite leg)
Reindeer Game #2 Plank Wars
Two men in plank position attempt to slap the top of his opponent’s hands five times. (Best of three)
Reindeer Games #3 Arm Wrestling
At the four top tables Pax were seated and arm wrestled. The winners stayed in the tournament until we had our champion. Congrats Fracks! (Dude has sewer pipes for arms.)
We headed back to the cinema front lot for Mary including Dolly, heels-to-heaven, Rosalita and Freddy Mercury.
Reindeer Game #4 Indian Leg Wresting
Bucky handily won this tournament.
We brushed off to the fire lane in front of the cinema for grinders. Three-man team raced and completed a variety of exercises including squats, merkins, Carolina Dry Docks and Peter Parkers.
Two-minutes of HIIT – plank curb taps and toe taps. 30 Merkins to close the set (wide, regular and diamond). YHC took us out.
Moleskine
Today may not have been the most brutal workout, but it was a lot of fun. I had some anxiety about the games, but today’s crew was in good spirits and I didn’t hear any griping. Honorable mentions to Loogie who finished second in both arm and Indian leg wrestling. Tuck and Heartbreaker also advanced far in both contests. (I was creamed in the first round in both tournaments.)
Announcements
Alexander Youth Network toy drive – https://t.co/8mhaOsm1y
9 PAX launched from the friendly confines of the Vine Restaurant on Tuesday morning for a little yogging before the main event. What perhaps was a record PAX for the pre-run, was also perhaps a record number for those bailing and choosing Bagpipe (3). We picked up 6 more yoggers in the Parking lot at 0515 and set off for the socialist Eastern lands of Ballantyne at North Community House Rd.
The THANG:
Moleskin:
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. Intervals are best if they involve runs of 3 to 5 minutes each (800m and 1000m workbouts are typical), with jog recoveries of similar duration (not necessarily, equal distance); relative to the runs they follow. If a workout calls for “hard” runs, then go by feel and imagine 5k race pace, as he intensity of each run.
Purpose: Stress your aerobic power (VO2max). It takes about two minutes for you to gear up to functioning at VO2max so the ideal duration of an “Interval” is 3-5 minutes each. The reason not to go past 5-minutes is to prevent anaerobic involvement, which can result in blood-lactate build-up.
Week 4 next week will be trying a new spin of an old workout. The 2/1/30 will shape shift to the mixing bowl.