Best Mile – Week 4, Workout 1

Best Mile – Week 4, Workout 1

DATE: 2023-04-19 AO: Swift Q: Chopper PAX: Wolverine, midriff, Hippie, retread, jrr_tolkien, Citgo, Gold Digger, Frasier, Dosey Doe FNGs: None COUNT: 10 6 PAX for 9x1min hills on Ben Nevis. Recover back down to the bottom.
4 PAX for intervals on the Bull Ring. Tapering for the London Marathon on Sun, 4/23.

I like this new game

DATE: 2023-04-19 AO: Meaad Q: mighty_mite PAX: voodoo, high_tide, The Worm, Soul Glo, Unplugged FNGs: None COUNT: 6
WARMUP: iw x 15 windmill x10 arm circles backward and forward THE THANG: 10 min emom of 8 double swings. alternate between inside and outside legs 4 rounds(should have been 5) of leg lava 20 tricep ext 50 swings 20 tricep extension
The game was for me to play the spotify of bands I saw live in college. When a pax identifies the band, we can move onto the next band. If the band is can’t be identified, the pax are exposed to more and more of their catalogue, giving them an education on a “new” band.
The bands: Faith No More Sevendust(this gave them trouble) The Black Crowes MARY: ANNOUNCEMENTS: wtf may 6 Brewruck may 27 new spreasheet starting at swole next week COT:

Savages? I thought you’ve been saying “cabbages”

DATE: 2023-04-19 AO: Sacs Q: sledge PAX: Cheese Curd, lex_luthor, wildturkey, Rousey, Lafleur, Emoji, fire_hazard, ToeJam, Happy Little Trees FNGs: None COUNT: 10 The electorate voted against distance so we didn’t go far.
WARMUP: Lap around the parking lot
THE THANG: First circuit for time: 10 man makers (slick) 20 deadlifts 10 pull throughs (2 is 1) 30 squats (ruck and sandbag) 10 shoulder press 40 glute bridges (ruck or sandbag) 10 hand-release push ups 50 flutter press (count the kicks) 10 thrusters
We finished in 9:30 took a lap and did the circuit again + 10% (10 -> 11, 20 -> 22, etc.) had to be under time or we had 30 man makers as punishment. This time we finished in 8:37 so we took another lap and did it again. Didn’t add reps past the 10% and finished with a few seconds to spare. Then 2 laps. Then once more through the circuit at base + 20% with a little extra time. Finished in 9:32 then walked it out to COT.
MARY: Nope
ANNOUNCEMENTS: King of The Hills, Waxhaw Trail Fest, BrewRuck
COT: Thanks all around

A warmup?

DATE: 2023-04-19 AO: Wamrap Q: Kaboom PAX: Astro (Kyle Kirchhoff), mcgee, poptart, DoubleE_F3, Horsehead, Alf, turkey_leg, Kaboom, Orange Whip FNGs: None COUNT: 9 WARMUP: we did one.   It was refreshing.   THE THANG: WAMRAP circles
Kaboom led his VQ at WAMRAP. Had us a little confused with an actual warmup, but then we got down to business with some loops around the parking deck and several rounds of stairs.
The dead mouse was in the stairwell was a nice touch.

7 vets and a FNG

DATE: 2023-04-18 AO: Skunk-Works Q: Mountain Momma PAX: lois, Schottzie, Spyglass, stonecold, Horsehead, Smokey, DeChampbeau FNGs: 1 DeChampbeau COUNT: 8
WARMUP: the usual THE THANG: 20-10 Tabata, 60 second planks and laps MARY: not much time, just some flutter ANNOUNCEMENTS: none COT: love the Lord and love those around us

You asked for it

DATE: 2023-04-17 AO: Swole Q: voodoo PAX: The Worm, flipper, ickey_shuffle, wildturkey, mighty_mite, voodoo FNGs: None COUNT: 6 WARMUP: SSH x 16 IC Imperial Squat Walker x 10 IC Prying squat x 1
THE THANG:
Voodoo complex (swing, high pull, snatch, clean, squat, press) – 1 rep of each to 5 of each – complete 2 side before moving on to the next
6 merkins – 1 renegade rows per side to 1 Merkin – 6 RRs per side
5 dead stop swings + 5 somersault squats 4 DS swings + 5 somersault squats Etc.
April snatch complex: 2 dead stop snatches to OH squats per side 3 snatches to reverse lunge per side 4 swing + snatch per side 5 snatches per side Repeato for 4 rounds.
Plank until time is up < 1:00 Thanks to Flipper for taking us out in COT. Announcements: WTF - 5/6 Brewruck - 5/27 New program from Flipper - 4/24 (next Monday) Moleskine: It was a glorious morning out at Swole today. The temps were perfect and we had a good crew. With Spring Break over, hopefully numbers will be up across AOs. Since the rainbow spreadsheet we at really compatible with our desires, I told Mighty I would Q and make something up based on some of the earlier complexes in the program. We started with some Voodoo complexes since they hit just about every KB exercise. I was only going to take us to 4 reps, but Wild Turkey asked for 5, so we did 5. We finished with the April snatch complex since Mighty Mite keeps talking about it and “doing it in April.” We did 4 rounds of that because we had time and because I don’t like odd numbers of sets unless it’s 5. 🤷🏻‍♂️ Thanks for coming out this morning, boys. Let’s enjoy these temps while they last!

3.5 miles . . . .

DATE: 2023-04-17 AO: Firestarter Q: Franky PAX: Point Break, Odd Job, SweetWater, Rousey, Dooley, Chopper, kirby FNGs: None COUNT: 8 WARMUP: Mosey to the parking lot by 131 Main restaurant. 20 SSH, 20 Imperial Walkers, 20 hillbillies, 20 superman, 20 LBCs. Mosey around the target, 3 merkins every 3rd light + 3. Mosey to the fountain by shake shack – stoping by street lights and doing +6 mountain climbers at each big stret light – got up to 30. THE THANG: 10 Inclines at the fountain – then run around the other fountain x 5; then 5×10 dips, 5×10 LBSs, and 3×10 supermans. MARY: she was late and never showed up ANNOUNCEMENTS: WTF – registration is still open. COT:

Chubby Hubby 4/17

DATE: 2023-04-17 AO: Chubby-Hubby Q: baracus PAX: funky_cold, Orange Whip, geraldo, stonecold, baracus, grasshopper, Rhapsody FNGs: None COUNT: 7 Perfect morning get back at it after Spring Break.  Lots of talk of what we did over the break, upcoming vacay plans, kids dating and other child-rearing strategy.
Announcement: be on the lookout for new gear featuring new A51 logo.
Funky Cold closed us out in COT.

Patriot Day / Marathon Monday

DATE: 2023-04-17 AO: Blakovery Q: bratwurst PAX: bratwurst, Polly, frasier, fleetwood, tuck, Kielbasa FNGs: None COUNT: 6 The classic PJ route was on tap for today. A spry Polly and a tapering Frasier took the lead while the rest followed and were likely bored by 4th Official talk with PO, SPA, and DOGSO.
Thinking about Hairball (Jon Myers), Garcia (Justin Kennelly), and Sparrow (Eric Smith – 13160) and the other runners on this Marathon Monday that are tackling the 26.2mi from Hopkinton to Boston. – Track runners here: results.baa.org/2023/ – or in the App here: www.baa.org/races/boston-marathon/baa-mobile-app – TV coverage here: www.baa.org/races/boston-marathon/watch/tv-coverage

Saturday 4/22 Convergence- Neighborhood Watch XL

This Saturday 4/22 Commitment and Paper Trail are Converging for a running CSAUP. This event is a great way to get to know some of your fellow PAX as neighbors and promote this amazing group we are all fortunate to have found!

6am launch from Nesbit parking lot- YHC will be leading you all in a run to hit every PAX member that lives in Millbridge and Walnut Creek. Upon arrival, we will briefly stop to plant an F3 Waxhaw yard sign on their lawn, no Merkins, no imperial walkers, just plant the sign and move on to the next home. We will be staying together and/or doubling back for the 6 to not lose any runners along the way. This route will be just under 11 miles. I will have water stations at several PAX homes along the way, however if you have your own means for hydration, it is suggested. This will be 95% road will a short dirt section between hoods.

If you do not believe you can run all 11 miles, please feel free to join us somewhere along the route. Just the same, you can always cut out early if you are familiar with the neighborhood and can get back to the Nesbit lot.  I have attached a link to the course on Strava.

We will be carrying the F3Waxhaw flag and AO shovel flags along the way. Wear your favorite F3 shirt and join us in showing these neighborhoods who we are and maybe even pick up a few FNG’s along the way. Headlamps will not be required, but feel free if preferred.

 

Strava Map

 

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