6 Minutes of Mosey
7 pax moseyed around facilities of Olde Providence in search of fitness. Here is what they found:
The Thang:
Mosey to the field for
COP:
- 5 Burpees OYO
- 20 SSH
- 5 Body Builders (8 ct)
- 20 IW
- 5 Burpees OYO
- Walking Lunges across the field
- Toy Soldiers across the field
- Duck Walk 2/3 across the field
- Frog Jumps 2/3 across the field
Now, sufficiently warm, mosey across the field and through the Woods, not to Gramma’s house but to
the Hill on Foxcroft
- Partner up for 7’s: Jump Squats at the top, Merkins at the bottom (beginning with 6 Jump Squats and counting down and 1 Merkin and counting up)
- Partner 1 moseys up the hill and back, completing the exercises, while
- Partner 2 completes call Mary exercise until Partner 1 completes the Hill work
- Flapjack
- Called Mary exercises were: LBC, LBC, Flutter, Dolly, Freddie Mercury, LBC
Mosey back through the woods and across the fields to the
Playground
- 5 Pullups
- 10 Merkins
- 15 Jump Squats (modified to Squats after 2-3 rounds)
- 20 Situps (modified to LBC and then Mason Twist after 2 rounds)
- Rinse and repeat for 13 minutes, precisely
Mosey back to the field for
Pax Choice
- Jack Webb to 5 – High Tide
- Mtn Climber – Blitzen
- Flutter – Pele
- Butterfly Situps (#crowdpleaser) – Stump Hugger
- Burpees – Weeblo
- 10 count – Moon River
- SSH – Linux
- People’s Chair – High Tide
Done
COT
Moleskin:
It is well known that YHC hates running, and I’ve been pretty successful at avoiding it for the past few months. That said, its value is recognized, so I decided to work some into today’s workout. But, true to my Tweeted word, there was no running, only a lot of moseying.
The pax were treated to a few new “dynamic warmup” exercises today – walking lunges and Toy Soldier. It’s amazing what you can find on the internet. Just thank Low Tide for being my guinea pig earlier this week and culling out some of the less masculine options.
The duck walks and frog jumps are so much harder than they look. Add in all the jump squats we did today and we may be in for some sore quads about this time tomorrow.
The Hill work was good. First time for Ascent. Blitzen and Weeblo were noted for killin’ it. Nice work by the entire pax. That hill isn’t too imposing; however, it’s more of a long, slow climb that sneaks up on you.
By the time we were halfway through our playground rotation, I think we all realized we had done enough jump squats and Mary for the day. We did audible the jump squats down to regular squats and started mixing up the Mary work.
Pax Choice was fun and another first for Ascent. For our debut, we were introduced to the Butterfly Situp. We agreed it was awkward, and it prompted one pax to begin working on his “back blast”. And, in a first, we had a 10-count called as an exercise — way to moderate!
Lots of fun today, guys. Thanks for allowing me to Q; it’s always an honor.
The Change-Up at The Rock
10 PAX worked out for a full 60 minutes using most of the terrain offered up at The Rock. A quick shuffling of Q at the beginning (see moleskin) and the workout went something like this.
Bugeater (YHC) on Q:
1 Lap (400 m)
COP: 20 SSH, 20 IW, 30 MC, 20 Mason Twists, Partner Prairie Fire Mary (10L, 10C, 10R), Plank, 11 Slerkins (slow merkins and I will not mention YHC’s fail on rep number 11)
Indian Run (600 m) to our favorite hill known as North Face
5 Burpees at North Face Up, 10 Rock Hoppers at North face Down x 3
Cross over to fields on Rea side of Church for 50-yard There and Backs:
Round 1 There – Heels To Heaven, Back – V sits
Round 2 There – Mason Twist, Back – Dollys
Round 3 There – Flutters, Back – Heels To Heaven
Merkins x 50
Plank until PAX gathered and ready
Round 4 There – Bear Crawl/Crab Walk flapjack as needed, Back – Bear Crawl/Crab Walk flapjack as needed
Indian Run (600 m) back to starting COP location for hand off to Tadpole.
Tadpole on Q:
Mosey to soccer fields and Partner Up:
Partner Drag 40 yards – flap jack
Partner Wheelbarrow 40 yards – flap jack
Partner A Burpees and Partner B 50 yard sprint to Fence – 3 rounds
Partner A 6 inch Mission Impossible and Partner B 25 yard lunge walk
Mosey to tables for wall chair, military air press x 20
Step Ups x 20, Dips x 20, Derkins x 10 – 3 rounds
Mosey to volleyball courts for:
Bear Crawl There, run back
Bear Crawl there, Dragon Crawl back
Mosey to Circle Back up for Count off and Name-o-rama
Ball of Man send off by Tadpole
Moleskin:
An interesting start to the day was an SOS tweet sent out by The Rock workout co-founder and steady as she goes Mallcop at 0640, originally scheduled to first half Q followed by waiting in the wings Tadpole. YHC saw the tweet in route and made the decision to help a brother out and pulled into Calvary to step in for a sickly Mall Cop. Yes, the decision was made to forego the opportunity to see what Purple Haze was going to dish out at his one-year F3 anniversary Day Zero workout. From the sound of it, I heard Haze laid out a painful dishing out of gloomy pain. So YHC immediate plan was to pull from my Hydra playbook from Q’ing on Thursday and Blades of Glory informed he said he was prepared for some of what YHC might bring.
The initial cold was harsh but five minutes into the workout many pax with the right layers were warm. The gloveless Tadpole was handed extra gloves sacrificed by Bulldog to help a pax brother out. Great move there! Not having coordinated the workout the terrain used by YHC and Tadpole was completely opposite sides of campus, so it could not have worked out better. We went on a regular tour today and many pax almost jumped on the 1 of 4 warm buses headed to a 3-day ski trip.
Some mumble chatter was heard. The North face was a treat that garnered comments, as usual. Wolfman was rather comical with his comments through out and indicated his spearhead and ruck focus has left him sucking wind on the sprints and running drills. Still a strong showing brother and way to power through! Blades of Glory is like a dang machine out there as well as Bulldog as usual as those two led much of the drills. Beast! Harley and Iron Horse were their steady strong as usual and all 10 fellas brought their A game and busted it all the way through – 60 minutes strong.
Tadpole showed off some great leadership leading the second half and at 17 is proving to be quite the F3 force. Great work Tadpole who expressed interest in Navy Seals. F3 is a great resume and network builder Tadpole. Good work buddy and leverage to the max.
Announcements:
GORUCK MARCH 2014: Reach out to Bulldog for anyone interested in upcoming Goruck in March. Goruck is an event every pax member should do at least once. Its the way to earn your man card. Read past backblast for Goruck events.
BLUE RIDGE RELAY SEPT 2014: Reach out to Baracus for anyone interested in Blue Ridge Relays in September. Many months to prepare. If you can handle a 10k you can handle this. This event is some great 2nd F and a blast as the jokes and stories are flying and being made as you go. Read past backblast for Sept 2013 BRR.
SAMMY 2nd BIRTHDAY: Spandex son Sammy turns two today. He was a miracle baby so dad was announcing to pax showing off his father pride and sharing this great news. Tremendous stuff and this is what F3 is about. Guys you can confide in, share the good and bad with.
Burpees are part of 6MOM
23 men ignored the temptation of the fartsack and got to experience a new flavor of pain.
The Thang
Bob Vila Q:
Mosey to the parking lot by the lake for a COP warmup
SSH X 30
Good mornings X 20
IW X 20
Arm Circles X 10
Reverse Arm Circles X 10
Mountain Climbers X 20
Merkins X 10
Diamonds X 10
Mosey to Loch Ballantyne
Lunge walk for about 30 yards, continue to mosey
Bear crawl 50 yards, continue the mosey to the far wall.
Split into 3 groups: Group 1 Peoples Chair, Group 2 AMRAP Wall Dips, Group 3 Lap around the lake. Flapjack until each group has completed all three exercises.
Same 3 groups: Group 1 Balls to the Wall, Group 2 Incline merkins, Group 3 Decline merkins. Flapjack until each group has completed all three exercises.
Switch over the Q to Mighty Mite
Mosey to the parking lot behind Pull up Forest.
Line up across the parking lot.
Lunge walk ladder with squats at every other parking space. Finishing with 9 squats.
Burpee suicides. Increasing burpees at each parking space. Finishing with 9 burpees.
Bear crawl merkin ladder with increasing increments of 2 merkins at each parking space. Finishing with 18 merkins at the last line.
Mosey back to the grassy area next to the lake for 6MOM in a Mary Go Round fashion.
Camacho: Rosalita + 10 Merkins
Frehley’s Comet: Dolly’s to Heaven + 10 MerkinsG
Puppy Luv: Bicycle + 10 merkins
Grass Stain: Dolly + 10 Burpees
Indian Run back to the Launch Point
10 burpees
COT
Moleskin:
Thanks to Bob Vila for bringing a sample of F3 Raleigh pain. Come back and post with us again the next time you’re in town.
During the 6MOM, Camacho decided to pepper in an additional 10 merkins after his exercise. This was not a popular decision with many of the pax, namely Hops, who had already gotten their fill of merkins during the ladder and didn’t enjoy doing “non-traditional ab exercises” during Mary time. The pax that followed him followed suit and gave a side of merkins with their Mary.
Frehley’s didn’t think that the pax were moving fast enough during the indian run, so we did 10 burpees to burn off any extra energy.
Announcements:
All Monday workouts are being held at their usual times and locations. For those pax who won’t be working, there will be coffeeterias to follow.
Haggis tried to recruit more pax for his ultra run in March. The Charlotte pax didn’t seem to be biting but he might have lassoed Bob Vila to join him.
Sign up for the BRR. Teams are forming now. Email Baracus.
Grandma and a Starfish
8 men arrived at Charlotte Christian School this morning, some later than others, for a little variety in their workout.
Warm-up
Jog to upper parking lot
- SSH x25
Jog to back of school (above stadium)
- IW x25
Run the bleachers
Run around the track to bottom of G-ma Mtn
Grandma (sevens)
Squats at the bottom
Pull-ups at playground up top
Starfish
Round 1
Homebase – 5 merkins then run to station, plank until all finish
- Station 1 body builder merkins x10
- Station 2 man-maker x10 (each side)
- Station 3 pike walk merkins x10
- Station 4 burpees x10
- Station 5 tricep dips x40
Round 2
Homebase – 5 squats then run to station
- Station 1 hindu squats x20
- Station 2 alternating lunges x20 (total)
- Station 3 heels to heaven x20
- Station 4 flutter x20 (cadence count)
- Station 5 jump ups / step ups x20
Tunnel of Love
Start on home field side of field / end on visitor side of field
Naked Moleskin:
Another nice, cool morning for a workout today. If you’ve been doing F3 through a summer, I think you’d agree that temperatures in the 20s/30s is much preferred from the 90s. YHC received a few comments about being “bundled up” this morning, but that’s the benefit of the cold weather…dress warm because you can always shed the layers later.
We got started right on time this morning and made our way to the upper parking lot for some COP, then a couple of our Joust faithful arrived late (don’t worry Night Court & Spandex, I won’t give up names). We swung back by the lower lot to pick them up and headed for the back of the school.
We paid Grandma an early visit in this workout. I figured it might be better to tackle the mountain before the energy gets sapped. Guess what though….it still sucked. It was during this part of the workout that YHC realized I lost my Weinke. That’s W-E-I-N-K-E, not W-I-N-K-Y, although it was pretty cold out.
With a lost Weinke, the Starfish would have been completely made up. Fortunately (or unfortunately) I found it and the pax enjoyed some variety of merkins, burpees, and dips. The pike walk merkins seemed to be a crowd pleaser.
We finished off with a nice long tunnel of love across the football field. What a great way to end a workout! A little appreciation for what our ruckers out there had to endure for much longer.
Great work by all today. It was a pleasure to lead!
Annoucements:
Lab Rat’s virgin Q at Olympus tomorrow
Blue Ridge Relay – Contact Baracus if you’re interested
The No-Mascot Special
A RARE day Brothers. A rare day that #YHC pushes the #EmotionalMiniVan south of Fairview into the @Area51. Not because I don’t love it there, but because I get lost easily. #JustAdmitting.
THE FAITHFUL had some good, crispy icy gloom to gather in this AM, and gather we did, to do the #Thang:
1. #Warmarama (always, a must)
2. RuckRun in stages to #DMZ. Along the way we did some #CTC with #Randorama and sets of 10 #BOYO. We did #WhisperCount through the Alleyway of Peeps.
3. Once at the #DMZ we did a 2 X Merkin/#BOYO sandwich.
4. Moved into the park and did 5 X RangerRun/#BOYO series.
5. Practiced a little column/rank formation.
6. #RangerHump (5 mph) back to the start.
7. #SixMinutesOfMary.
#NakedManMoleskin:
1. For those who are not #RuckTards, #YHC recommends a @Spearhead post once per month . . . it clears the passages Brothers. Just so.
2. #Kotters to @Culkin who stretched his #FMLA to the legal limit. At least @BTB is acknowledging him again. Said how that went. Sad Brothers.
3. @Angler, who #VictorCharles referred to (out of respect Brothers) as “Le Fusil” gave the #PAX some #HipPocketTraining on compass-free navigation. One man (might have been a UNC-grad, might not have been) looked up the Big Dipper and asked, “you mean the stars in the same place every night?” #TClaps to Le Fusil for driving on. Aye.
4. @MallCop (a/k/a @KevinJamesMiniMe) made his #FNG post. #TClaps Brother.
5. There was some (ahem) pointed grumbling about the ease with which #YHC was throwing his GRC1 around, the point of which seemed to be that it was a bit on the light side. All #YHC can say to that is keep a #FullHeart and don’t hate brute strength.
6. And finally (#YesYes), don’t forget the difference between a Mascot and a Man. Men have #Impact and Mascots get their furry anthropomorphic heads rubbed for good luck. Let’s live as Men and die with our Brothers, with a #FullHeart Brothers. With a #FullHeart.
Aye!
Making up #($% as we go
Posted by Chelms (LD gets no credit for the BB other then delegating it to me – actually that is a great idea)
Thanks to Escargot, the shovel flag was planted and 17 men gathered in the gloom to end the work week right.
The Thang (making it up as best as I can since LD didn’t leave me a Weinke and asked after COT that I post the BB)
Run to upper parking lot for COP
- SSH X30
- IW X25
- Mountain climbers X25
- Merkins X15
Form three lines for some 50 yard runs (after what seemed like forever to get the PAX on board -#refusniks coming to Centurion?)
- Round 1 – Sprint the parking lot and perform merkins until your turn to sprint back – plank
- Round 2 – Karaoke left/right and perform merkins until your turn to go karaoke back – plank
- Round 3 – Band walk (wtf) to first light and then backward run – burpees until your turn to band walk/backward run back – plank
Jog to aquatic center, After some confusion, split up group with half at bottom of lot and half at top of lot. Find partner.
Teams at bottom wheelbarrow to top to “tag out” with teams at top that are doing merkins. Team at top then band walks to bottom to “tag out” with teams doing squats. Team now at bottom wheelbarrows back to top once another team makes it back down. Rinse and repeat.
Jog over to high school entrance for Jack Webb ladder to 10
- 1 merkin – 4 JW’s
- 2 merkins – 8 JW’s
- etc, etc, etc,
- 10 merkins – 40 JW’s (crowd pleaser – finally some real pain)
Jog back to parking lot for six minutes of mary, with every other man deciding on exercise and calling cadence (#goodpracticeforfutureQ’s). Low flutter, Rosalitta, LBC, Dolly, Knee ups, Burpees (wtf – burpees are not part of 6MOM), bicycle, Russian Twist, and Plank (borderline 6MOM).
Jog back to start – COT
Naked Moleskin
The Q’s timing was a little off this am and I think he was making up much of the workout as we went. Thinking back, him asking me to write the BB makes sense. I eventually got impatient and just took off on the first sprint while the Q&A session with the PAX was still going on. Runstopper noted that I must have slept at Holiday Inn last night and was ready to go.
Speaking of Runstopper, he threatened to make fun of my toboggan. Not sure if he ever made good on the threat since I couldn’t hear him since I was so far ahead of him.
Purple Haze did a little better job holding evil exercise thoughts to himself but I wonder if he suggested the Jack Webb ladder while I was out of ear shot.
For the PAX benefit, here is the definition of 6MOM – “Six Minutes of Mary: An abdominal routine of no specific composition as long as it promotes TBQ. Inspired by psycho-killer with the 7 minute ab workout in Something About Mary.”
I don’t think burpees qualify as an approved 6MOM exercise and planks are borderline. However, I did like LD’s plan to have every other man call cadence. It gave some newer guys a chance to practice. Leroy improved 1000% in only 1 minute.
Announcements:
Need guys to sign up for Q at Centurion as the schedule is wide open. I still have bricks, jump ropes, and cards in my truck so you can’t complain about the workout if you don’t sign up to Q.
And The River Card is……..
9 faithful for a @Bananas led KB smoke out at 0500 followed by our 0530 reservation for 27 for a brutal game of cards at #F3Kevlar.
The Thang
Partner up, grab a tire and rally up at the far west entrance to CDS.
Catch Me If You Can – partner 1 runs with tire /partner 2 – 15 CDD’s then catch partner 1 – Flapjack
All Pax meet at base of hill
Card Game From H$LL
Q pulls a card and pax perform exercises depending on suit
Hearts – Burpees
Diamonds – Dips on tires (1:1, 2:2, 3:3….etc)
Clubs – Partner bear crawl with tire #crowdpleaser
Spades – Merkins (1:1, 2:2, 3:3… etc) #crowdpleaser
Joker – Partner 1 run with tire up and around hill while Partner 2 performs CDD’s – flapjack
I think I got this right as to order:
8 partner bear crawls w tire
5 burpees
13 burpees
Joker – tire run/CDD
9 merkins
6 partner bear crawl w tire
11 dips
8 burpees
Joker – tire run/CDD
9 dips
5 dips
10 merkins
6 burpees
3 dips
Mosey back to parking lot
Moleskin
It was an honor to lead such a great group of brothers. Strong group to boot. YHC has to give all the credit however to @Gunny for the idea. He brought out this workout a few weeks ago to DMZ and it royally sucked. Ever since, YHC knew he wanted to bring it out and what a better time than his debut Q at #F3Kevlar. Hope it sucked for you as much as it did for me. YHC underestimated the strength of this group as we got through 13 cards. And yes, the cards were shuffled but the first 6-7 were conveniently placed by YHC.
First, one difference between DMZ and Kevlar is the size of the hill. No comparison as Kevlar wins hands down. Realized that on about bear crawl #3. #Feba. Second, YHC decided to use tires for the bear crawls vs your ordinary bear crawl. I think it worked pretty well but don’t get me wrong, it sucks just as bad without the tire. The merkins were tough. Good thing nobody was watching form out there. Not a lie when I say it went through my head during the merkins that if you can’t Q it, don’t do it. Probably what got me past #9 and #10. Tiger Rag does owe us about 30 merkins but that is partially YHC’s fault as I guess I didn’t fully explain the sequence well enough. Will split them with you sir.
I’m sure there was chatter but it was tough for YHC to pick up any of it given how far spread apart we all were and the fact that o2 felt as it was in limited supply. If you have something, please post it so we can all get a good chuckle. Much needed after this mornings shenanigans.
#Tclaps to the 9 faithful who showed up for the KB smoke out at 0500. As Bulldog said, “You wake up early to post for a regular 0530 workout only to show up and get made fun of….”. Been there, done that.
Thank you Strike Out for taking us out in prayer.
Announcements
No changes for MLK Day – all normal workouts remain as planned
Email Baracas if you want to sign up for BRR. Tiger Rag goes on the record saying it is the most fun you will have in F3..ever.
Our new toy at SPEARHEAD…
7 Men came out for a combination of shoulder-crushing slow Ruck mixed with fast-paced Time Hacks…The best combo of speed and power
The Thang:
Pretty simple. 1 Mile Ruck with Telephone Pole and 1 60Lbs sandbag
1 Mile No coupons: TIME HACK
Rinse and Repeat
Total Miles: 4.46
Time: 1:30 min
COT
Moleskin,
I know it doesn’t look like much, but trust me it was. A few Pax were nursing injuries and elected to opt out of the coupon carrying so we had to come together as a team to get the weight moved and make sure our brothers were ok.
This kind of routine is always the most fun. It is a healthy combination of F1 and F2 and we really learn a lot about each other while on the Ruck. For instance,
– Mighty Mite is considering doing a HEAVY (possibly DC…that guy is a frickin beast and if any of us can do it, he for surely can). Also, he is a closet-case Hair Band Rocker…alone at night practicing his air guitar…The national competitions are coming up soon so let us know if you are entering and the SPEARHEAD Pax will come and root you on!
– Angler is a total warhorse as he rucked with us while having a foot injury. I am not sure we know of another person as strong as this guy…but someone please find that spare part he’s been asking for since Tuesday. This way MAngler will be off his case
– Clueless took a year off last year for health reasons and instead of going to the gym to get in shape, this guy did tons of research online about military workouts and GORUCK…somehow found us and has committed this year to getting in the best shape he is able. As he learns we may have to change his name because he started off clueless but now becoming more and more obsessed…he fits right in
– Liquor Cycle loves music without words…almost like the stuff you hear if ever at a rave. I hear he even has a purple hair wig that he wears at night, long eye lashes, tongue ring, glow sticks and glow in the dark undies. Needless-to-say…#superfreak!
– BTB is quite possibly the fastest moving 230LBS power-walker alive, and if you ever ask him to ruck somewhere his mind is like Rucking ADD…his ideas come flying even faster than he moves. 10 mile rucks turn into 26 mile rucks in an instant…routes are planned and everyone is committed to it without even knowing. I think this guy has the Jedi Mind Trick on people
– Wolfman is fighting embracing the Suck, however I believe he is going to overcome that beast soon. He powered through that log today, but we may ask him to take it home an sleep with it so he can become more comfortable carrying that thing. Also, let’s get him a Flavor Flave Clock to wear around his neck as his M owns his time in the morning and has to scoot out 15 minutes early each day. Almost like at sunrise, the Wolf will lose his powers and had to run from the light, lol.
– As for me…nothing to say about myself…that’s what the comment section is for below. Roast Away!
Sorry for the late post, just worked all day and had meetings.
As always, great workout and honored to lead such fine individuals.
Respectfully,
The Hoff
Arbor Day!!!!
16 eager / strong Rebel Yeller’s escaped the warm fartsack this morning despite the temperature drop and the frigid conditions!
The THANG:
Mosey over by the ATM for:
COP
SSH x20
Ski Abs x20ish
Mountain Climbers x20
Enough of that so lets ROLL, go seek out some toys for some circuit work.
- Chairs dips x30 (x2)
- Dderkins x20 (x2)
- Rail slides x2 (each direction)
Mosey to the field of trees (not sure if it has ever been used): Arbor Suicides. This was approximately 100-120 total yards out and yes, you have to come back.
- 2 Perkins / Sprint to 3rd tree and back
- 4 Perkins / Sprint to 5th tree and back
- 6 Perkins / Sprint to 7th tree and back
- 8 Perkins / Sprint to 9th tree and back
- 10 Perkins / Sprint to the end of the field tree line and back….
Round 2 –Diamonds.
Rounds 3, 4, 5 & 6 – Split into 2 groups for Alternating AYG Sprints: All You Got. First group sprints out and back. Second group rests. Flapjack until completed. NOTE: this is where things got sneaky, more to come…
A few MOM….
Naked Moleskin:
The temps were a tad frigid but the PAX was eager on this beautiful morning. YHC was immediatley confronted with “Are we heading off-site/campus today?” Being that this was only YHCs 2nd visit, he wasn’t sure what was considered on-site / off-site and toys readily available to play with. So I performed a recon mission during lunch yesterday and crafted a plan what I thought looked decent on paper with the terrain but I think that will certainly be argued and debated.
Once the PAX landed on the field for the arbor (tree to tree) suicides, there was a lot going on. So much so that Philmont eventually busted out into some sort of full on gibberish freestyle rap session towards the end #02deprivation. The PAX wasn’t sure what to make of it and kindly looked away. A few pax, during the arbor suicides, were keeping way left in the shadows near the fence line – to no doubt take the easy way out.
Alf was outfront as usual all morning and led PAX #1 out and back during the AYG Springs #alpha and Bulldog led the charge for PAX#2. This is when things got interesting and fuzzy, at least for PAX #1. Original instructions were simply AYG sprints out and back as a group while the other group “recovered”. Bulldog decided to get creative, call an audible and throw in mulitple difficult said exercises #turkishgetupsetc…. while in recovery.
What the weary PAX in Group #1 wasn’t aware of (YHC included) is that only we were performing said exercises!!! Well done sire #sneakybrit! #Qfail #bullocks
Announcements:
- Sign-ups for BRR are still open, contact Baracus if interested.
- Times for all Monday (MLK Day 01.20.14) workouts will be held at their normal times.
- There are still opening’s for the GO-Ruck challenge in March (Bulldog is recruiting)
- Mic Check on Q next week for Rebel Yell (if you haven’t attended one of MCs beat down’s yet, this one is going to HURT oh so good)
- Spackler on Q tomorrow at Kevlar (he promisses no running involved and simply 45 Minutes of Mary in the parking lot). You may not even have to get out of your car and if you do, just bring your Yoga mat.
It was absolutely my pleasure to lead such a strong group of young men this morning and hope everyone got their $$$$’s worth. I definitely did.
If I’ve ommitted anything, please sound off.
ZIP — OUT!
Devil’s Turn – Tempo Edition
9 men set out for a 6 mile Tempo run this morning at Devil’s Turn. Groups formed and the 2nd F was also present.
The Thang:
– Ran 1 mile warmup
– 1 mile to track
– 2 miles on track (1 mi CCW, 1 mi CW)
– Some Mary to gather the PAX before setting off for the 2 miles back to COT
Moleskin:
– Rock Thrill came in hot today right as we were getting ready to leave. Haggis actually got there early (there is a first for everything), and Bratwurst was so late, he just met us at the track. (he is lucky he is a speed demon and can do that type of thing). Bratwurst was also on a different plan today so he was a bit scarce (too fast).
– Once 4 laps were complete on the track, YHC (being OCD about balance) proposed to reverse direction for the following 4 laps. This had a very confusing effect on the rest of the PAX, but perhaps provided a distraction from the potential boredom of running on a track.
– Natural groups formed during the Tempo run and it seemed there was a good 2nd F effect for the workout. I personally appreciated the company (and periodic push) from Fletch and Fraiser.
– Haggis and Turkey Leg are nursing injuries and prayers go out for quick recovery. Strong work on the run though brothers.
– Based on the expression on everyone’s face coming into COT, the Tempo run achieved the goal of getting the heart rate high and holding it there for the extended run. Great push by all!