MilePlan- Week6 Run2
Date: 2024-04-30 AO: swift Q: bratwurst PAX: frasier, citgo, flipper, voodoo, midriff, teddyf3, picasso, das_boot, Gump FNGs: None COUNT: 10 WARMUP: Head down to the Bull Ring after the early runners arrive and the PAX assemble. 10min mosey. Lots of dynamic exercises.
THE THANG: – Interval workout alternates between a 200m at Mile Pace (2:00 recovery) and a Declining distance at 5k Pace (1:00 recovery) – :fast_forward: 200m at 1mile pace, regroup to the 6 and head back to the top of the Bull Ring. – :arrow_down: 800m at 5k pace, regroup to the 6 on each recovery for about recover for 1:00 and then start your next 200m OYO. – :fast_forward: 200m at 1mile pace, recover to the 6 and head to the next starting point on the Bull Ring to finish the next interval back at the top. 2:00+ – :arrow_down: 600m at 5k pace, recover for 1:00 and then start your next 200m OYO. – :fast_forward: 200m at 1mile pace, group recovery 2:00+ – :arrow_down: 400m at 5k pace, recover for 1:00 and then start your next 200m OYO. – :fast_forward: 200m at 1mile pace – Recovery for 2 more laps of the Bull Ring and the reverse the Warmup (i.e. run the route in Reverse, not a backwards run midriff) back to COT. 2-3 minutes to plank or stretch OYO.
Lots of blazing out there with no regards to Mile Pace or 5K pace. YHC got caught up in flipper and Gump excitement as frasier and a rejuvenated citgo led the PAX. One of several :shirt: less mornings to come for many including das_boot showing off lack of a spray tan. Of course Gump going the other way with :sweat: :sweat_drops: more important with full hoodie.
Adjusted the intent on regrouping after each interval. Keeping the 1min recovery after the long intervals made sense to keep the Mile Pace efforts honest on limited recovery, but Regrouping after the 200m when it was a Full recovery meant some recoveries were past the 2:00… a tad longer recovery here didn’t matter as much and hope that was a good adjustment to keep the PAX together and the workout’s intent intact.
ANNOUNCEMENTS: Beer Run on 6/1. Details posted by tuck in the beer channel and will be updated there.
COT: Wild Turkey took us out.
THE THANG: – Interval workout alternates between a 200m at Mile Pace (2:00 recovery) and a Declining distance at 5k Pace (1:00 recovery) – :fast_forward: 200m at 1mile pace, regroup to the 6 and head back to the top of the Bull Ring. – :arrow_down: 800m at 5k pace, regroup to the 6 on each recovery for about recover for 1:00 and then start your next 200m OYO. – :fast_forward: 200m at 1mile pace, recover to the 6 and head to the next starting point on the Bull Ring to finish the next interval back at the top. 2:00+ – :arrow_down: 600m at 5k pace, recover for 1:00 and then start your next 200m OYO. – :fast_forward: 200m at 1mile pace, group recovery 2:00+ – :arrow_down: 400m at 5k pace, recover for 1:00 and then start your next 200m OYO. – :fast_forward: 200m at 1mile pace – Recovery for 2 more laps of the Bull Ring and the reverse the Warmup (i.e. run the route in Reverse, not a backwards run midriff) back to COT. 2-3 minutes to plank or stretch OYO.
Lots of blazing out there with no regards to Mile Pace or 5K pace. YHC got caught up in flipper and Gump excitement as frasier and a rejuvenated citgo led the PAX. One of several :shirt: less mornings to come for many including das_boot showing off lack of a spray tan. Of course Gump going the other way with :sweat: :sweat_drops: more important with full hoodie.
Adjusted the intent on regrouping after each interval. Keeping the 1min recovery after the long intervals made sense to keep the Mile Pace efforts honest on limited recovery, but Regrouping after the 200m when it was a Full recovery meant some recoveries were past the 2:00… a tad longer recovery here didn’t matter as much and hope that was a good adjustment to keep the PAX together and the workout’s intent intact.
ANNOUNCEMENTS: Beer Run on 6/1. Details posted by tuck in the beer channel and will be updated there.
COT: Wild Turkey took us out.
Horsey
Date: 2024-04-30 AO: fast-twitch Q: Alf PAX: Astro (Kyle Kirchhoff), Benny, Runstopper, ductwork, Alf FNGs: None COUNT: 5 A bit of confusion yesterday on the slacks about who was in charge. So we opted to suck it up and run to Horsey and back. Horsey is still terrible. The Yucca was there but Chester was not spotted.
The run back home is mostly uphill and not as enjoyable as you might think.
Glad to have 4 brothers running with me this morning. Several others conspicuously absent….
Astro (Kyle Kirchhoff) made it to the end of the cup-de-sac and back. I hit the yucca but failed on making it back by the time hack. Means we will have to try again soon.
Thanks to Astro (Kyle Kirchhoff) for the takeout.
The run back home is mostly uphill and not as enjoyable as you might think.
Glad to have 4 brothers running with me this morning. Several others conspicuously absent….
Astro (Kyle Kirchhoff) made it to the end of the cup-de-sac and back. I hit the yucca but failed on making it back by the time hack. Means we will have to try again soon.
Thanks to Astro (Kyle Kirchhoff) for the takeout.
Blair Witches
Date: 2024-04-30 AO: bagpipe Q: wildturkey PAX: kirby, Rousey, Starch FNGs: None COUNT: 4 WARMUP: SSH IW Squats Mountain Climbers THE THANG: Rounds of step-ups, incline and decline ‘mericas with run/bear crawls Blair Witch BLIMPS Slalom the trees and do a round of BLIMPS (Kirby arrives) Fountain Dips and bear crawl/crab walks Pull up/Rows set OCR finish
ANNOUNCEMENTS: 100 pound mile options at S. SCLT Middle School Wed & Fri May 4 Date Night
COT: Pray for the fallen police and marshalls Pray for peace on earth
ANNOUNCEMENTS: 100 pound mile options at S. SCLT Middle School Wed & Fri May 4 Date Night
COT: Pray for the fallen police and marshalls Pray for peace on earth
chapter 1 – race, anti-racism, neo-racism
Date: 2024-04-30 AO: 3rdf-timekeeper Q: frasier PAX: das_boot, citgo, bratwurst FNGs: None COUNT: 4 Frasier led us through Chapter 1.
Citgo will lead discussion next week on Chapter 2.
Citgo will lead discussion next week on Chapter 2.
Stranger Things
Date: 2024-04-29 AO: firestarter Q: Hippie PAX: kirby, war_eagle, das_boot FNGs: None COUNT: 4
WARMUP: I empathize with late comers. So we warmed up at the launch to watch war_eagle and das_boot whip their vehicles into parking spaces. (SSH, Hill Billies, potato pickers)
This would not be the last time we’d see a vehicle moving with speed during the workout…
THE THANG: Weights, Heart Rate, Mary
1. Weights – Cinder Blocks – Incline Push-ups – WWiii push-ups – Bench Press – Squat – Thrusters
2. Tabata – 3x – Plank Jack – Burpee – Lunges – Star Jumps – Mtn climbers
3. Mary – Rosalitas – LBC – Flutter – Box Cutter – Big boy sit-ups
Specials Notes:
– The Q was set on using some of the fancy features on his watch to run the Tabata timer. It was tested and ready to go but execution on game day was like the Phoenix Suns – absent. We completed the exercises but I’m not sure our heart rates increased as intended.
– We headed back to the front of the building when we found ourselves playing chicken with a big rig! We were able to get out of the way safely only to look back and watch the big rig do a donut in the lot. It was impressive. kirby and the Q sprained their ankles in the grass trying to dodge him. The good news – our heart rates are now up!
– The plan was to repeat these well defined routines a second time. So naturally we started running the course in reverse so that we’d end up where we started…but then we heard a strange sound that sounded like a dying deer coming from a human’s voice. Like actors in a horror movie we desperately wanted to investigate the strangeness but then remembered that the “B” in #sob stands for Ballantyne and at this point we were not prepared to do any sprinting so we turned around and headed to the front of the store.
– The Q figured out the Tabata timer and we conducted this 2nd set at the front of the store in a well lit area and in site of all CCT cameras.
– If you’ve not been to for firestarter in a while you’re missing a lot and we want to see you again.
MARY: see above ANNOUNCEMENTS: date night this weekend. To clarify teddyf3 is your Q not your date; reach out to him with questions. You’ll want to bring your M to this event.
WARMUP: I empathize with late comers. So we warmed up at the launch to watch war_eagle and das_boot whip their vehicles into parking spaces. (SSH, Hill Billies, potato pickers)
This would not be the last time we’d see a vehicle moving with speed during the workout…
THE THANG: Weights, Heart Rate, Mary
1. Weights – Cinder Blocks – Incline Push-ups – WWiii push-ups – Bench Press – Squat – Thrusters
2. Tabata – 3x – Plank Jack – Burpee – Lunges – Star Jumps – Mtn climbers
3. Mary – Rosalitas – LBC – Flutter – Box Cutter – Big boy sit-ups
Specials Notes:
– The Q was set on using some of the fancy features on his watch to run the Tabata timer. It was tested and ready to go but execution on game day was like the Phoenix Suns – absent. We completed the exercises but I’m not sure our heart rates increased as intended.
– We headed back to the front of the building when we found ourselves playing chicken with a big rig! We were able to get out of the way safely only to look back and watch the big rig do a donut in the lot. It was impressive. kirby and the Q sprained their ankles in the grass trying to dodge him. The good news – our heart rates are now up!
– The plan was to repeat these well defined routines a second time. So naturally we started running the course in reverse so that we’d end up where we started…but then we heard a strange sound that sounded like a dying deer coming from a human’s voice. Like actors in a horror movie we desperately wanted to investigate the strangeness but then remembered that the “B” in #sob stands for Ballantyne and at this point we were not prepared to do any sprinting so we turned around and headed to the front of the store.
– The Q figured out the Tabata timer and we conducted this 2nd set at the front of the store in a well lit area and in site of all CCT cameras.
– If you’ve not been to for firestarter in a while you’re missing a lot and we want to see you again.
MARY: see above ANNOUNCEMENTS: date night this weekend. To clarify teddyf3 is your Q not your date; reach out to him with questions. You’ll want to bring your M to this event.
We saw a ghost…x2
Date: 2024-04-29 AO: chubby-hubby Q: baracus PAX: Cheese Curd, Mr Brady, ductwork, geraldo, hopper, turkey_leg FNGs: None COUNT: 7
WARMUP: aches Curd ran in, Brady was massaging is leg. Mostly waiting on Turkey Leg
THE THANG: Run out and back- 4-6 miles, Cheese Curd ran more
MARY: no sightings of her
ANNOUNCEMENTS: not sure
COT: considering that CC is actually writing this for BA, I am not sure if there was COT. curd had to split before the 6 came in.
I am sure there was some epic prayer for world peace.
Got some insider knowledge that Messi is the new spokesman for Lowe’s.
We saw the ghost on the trip out and back… good to see her again.
WARMUP: aches Curd ran in, Brady was massaging is leg. Mostly waiting on Turkey Leg
THE THANG: Run out and back- 4-6 miles, Cheese Curd ran more
MARY: no sightings of her
ANNOUNCEMENTS: not sure
COT: considering that CC is actually writing this for BA, I am not sure if there was COT. curd had to split before the 6 came in.
I am sure there was some epic prayer for world peace.
Got some insider knowledge that Messi is the new spokesman for Lowe’s.
We saw the ghost on the trip out and back… good to see her again.
Blakeovery
Date: 2024-04-29 AO: run Q: frasier PAX: bratwurst, Gold Digger, bunker, Polly, Taco_Stand, goonie FNGs: None COUNT: 7
WARMUP: the early risers started at 5 AM and God a little over a mile. THE THANG: as promised there was a no drop in effect. We ran through several neighborhoods winding our way around Saint Matt’s church and then returning home. MARY: ANNOUNCEMENTS: be on the lookout for a announcement from taco stand requesting items if you’re able to donate to a family that he is helping. COT:
WARMUP: the early risers started at 5 AM and God a little over a mile. THE THANG: as promised there was a no drop in effect. We ran through several neighborhoods winding our way around Saint Matt’s church and then returning home. MARY: ANNOUNCEMENTS: be on the lookout for a announcement from taco stand requesting items if you’re able to donate to a family that he is helping. COT:
Hateful Presses
Date: 2024-04-29 AO: swole Q: flipper PAX: ickey_shuffle, voodoo, Uncle Leo, The Worm, flipper FNGs: None COUNT: 5 Another week of the spreadsheet, another Monday started right. Today was more presses and swings, and man there were plenty of each. The music was dubious, but the PAX were game, even a late arriving Worm got his work in.
WARMUP: SSH, IW, Swings, Slingshots, ST, arm circles, scarecrows THE THANG: Press ladder 1,2,3,4,5! X5. 16 X 10 heavy 1H swings, Farmers Carries MARY: boat/canoe, flute bridge, elbow plank ANNOUNCEMENTS: beer ruck, beer run, savage race COT: YHC took us out
WARMUP: SSH, IW, Swings, Slingshots, ST, arm circles, scarecrows THE THANG: Press ladder 1,2,3,4,5! X5. 16 X 10 heavy 1H swings, Farmers Carries MARY: boat/canoe, flute bridge, elbow plank ANNOUNCEMENTS: beer ruck, beer run, savage race COT: YHC took us out
Billionaires behaving badly or: how I learned to ignore tequila hangovers and swing the bell
Date: 2024-04-27 AO: olympus Q: Krzyzewski PAX: MARTA, The Worm, Mountain Momma, ickey_shuffle, mighty_mite FNGs: None COUNT: 6 Undeterred by the demands of helping the next generation in their pursuits of higher education, six pax ascended from the fury of their fartsacks and embraced the bell this morning. The weinke did these men no favors. Much like the playlist, the spreadsheet called for the “least greatest” hits, at least of the past few weeks. Doubles-a-plenty, heavy waiters, and a 20 minute carousel of 1-handed swings unfolded before a closing combo of deadlifts, merkins, and snatches. An over-engineered playlist theme provided a much unneeded cacophony, but hey, at least the mumblechatter was good! We covered Tepper’s latest antics, The Worm’s exploits in New Zealand, and whether O.J. really did it? (spoilers: yes, probably). Impressively, The Worm’s steely resolve taught the young bucks a lesson or two about how to beat the ill effects of fermented blue agave back into submission. All in all, the pax persevered and won the morning. Let’s get into the recap… WARMUP: 10x swings, prying squats, 5x hi-pulls (e/s), synovial circles, 5x one-handed swings (e/s) THE THANG: 1) Mr. Cleans (5 sets) – 5x double cleans 2) Dr. Squats (5 sets) – 5x double front squats 3) Señor Swings (20 min. EMOM) – 10x 1-handed swings 4) Monsieur Le Garçon (5 sets) – 5x waiter carries (down/back switch hands at the turn) 5) Herr Combo Reverse Ladder (3 sets) – SLDL (3x e/s) [increase 1x each set] – Merkins (8x) – Snatches (5x e/s) [decrease 1x each set] MARY: Walking over to join the pax of The Rock? ANNOUNCEMENTS: – Brew Ruck on 5/25. – Savage Race at some point on a future date at a mystery farm “up I-77″…sounds legit. – Next week at Olympus looks like a doppelgänger of this week’s Meathead…translation: ya grip is gon’ be smoked. Bring gloves and see you in that gloom coming soon. COT: Cuajada de queso took out the collective pax of Olympus and The Rock.
Saturday 🛒 Spree
Date: 2024-04-27 AO: davinci Q: Palmolive PAX: das_boot, Franky, kirby, midriff, Olaf, teddyf3, Wu Tang 🐝 FNGs: None COUNT: 8 I was surprised and happy to see the turnout today. Glad to have Olaf and Teddy back, and see our Da Vinci regulars returning from their running vacations (minus C3P0…Lord of the Laps). We even got a chance to show our brother from Asheville, Wu Tang, some SoB savagery!
WARMUP: Mosey to Target side lot for imperial squat walkers, plank, runners stretch, Peter Parker’s with merkins, body bag builders (8 count burpees), and probably something else.
THE THANG: Everyone grab a cinderblock (or half) and start the rifle carry walk around the back of Target. At every light, do an exercise including blockees, captain Morgans, CDDs with feet on the block, goblet squats, lunges with blocks, resisted big boys, curls, head/shoulder/knees/toes, grip/rip/rolls, and Al gore with block.
For the trip back to the Cindy pile we loaded them in a shopping cart (and Franky in another) and headed to the side lot to unload. Return the carts to Marshalls and flag carrier run up the hill by Blakeney Heath. Das Boot had to bail, so we reluctantly went on without him.
Stop at the playground for one round of pull ups, Bulgarian split squats, and step ups. Then tour the neighborhood yard sale for any gems, stopping for Mary (LBCs and pretzel crunches) at every street.
Mosey back to launch just in time.
MARY: LBCs, pretzels, Chippy cross, and a bunch throughout the beginning.
ANNOUNCEMENTS: Second F night out on May 4th. Check Teddy’s posts on Slack.
COT: Astro took us out
WARMUP: Mosey to Target side lot for imperial squat walkers, plank, runners stretch, Peter Parker’s with merkins, body bag builders (8 count burpees), and probably something else.
THE THANG: Everyone grab a cinderblock (or half) and start the rifle carry walk around the back of Target. At every light, do an exercise including blockees, captain Morgans, CDDs with feet on the block, goblet squats, lunges with blocks, resisted big boys, curls, head/shoulder/knees/toes, grip/rip/rolls, and Al gore with block.
For the trip back to the Cindy pile we loaded them in a shopping cart (and Franky in another) and headed to the side lot to unload. Return the carts to Marshalls and flag carrier run up the hill by Blakeney Heath. Das Boot had to bail, so we reluctantly went on without him.
Stop at the playground for one round of pull ups, Bulgarian split squats, and step ups. Then tour the neighborhood yard sale for any gems, stopping for Mary (LBCs and pretzel crunches) at every street.
Mosey back to launch just in time.
MARY: LBCs, pretzels, Chippy cross, and a bunch throughout the beginning.
ANNOUNCEMENTS: Second F night out on May 4th. Check Teddy’s posts on Slack.
COT: Astro took us out