#PreBlast – Threshold Pacing
PAX looking for Speedwork will assemble and depart the Vine Parking area in Ballantyne at 0515 on Tuesday morning. We’ve been working up to the longer Interval pace (a.k.a. VO2Max) intervals of 3+ minutes (800m 3 weeks ago), Interval pace on short rest (2/1/30), and 4 minute Interval pace intervals last week. These intervals were targeting to bring up your HR to Max or near max, so they feel “Hard”. What were going to work on this week is “Comfortably Hard” or Threshold Pace intervals.
The THANG:
- 0500 – extra credit 2nd F run for 1.25mi
- 0515 – leave the Vine parking area for full Warm-up. 2nd F pace (go slow) with a buddy and slow enough to maintain a conversation.
- 0525 – regroup at Rushmore and Harney. Dynamic exercises / drills for warm-up
- 0530 – rounds of 5 minutes Threshold Pace w/ 1 minute Rest (slight regrouping).
- Threshold Pace – find yours here at http://runsmartproject.com/calculator.
- Heart rate zone during intervals – 82-88% of Max
- Route – odd intervals are a counterclockwise loop down Rushmore, cut left in front of AXA (last turn before Ballantyne Commons) and up slightly through parking lot, right then quick left to spill out onto Ballantyne Corporate Pl, left on Harney. If you make it back to the start point, then you’re REALLY quick, for this is about a 0.95mi loop.
- Even intervals are then run reverse direction back towards the start point on the route that you just came. After Even intervals, you’ll be near the start point.
- The short 1 minute Rest doesn’t have to be active recovery, but use it as an opportunity to at least regroup with one other PAX.
- Be aware of traffic. If you don’t use the sidewalk, run against traffic on the Left side of the road.
- 0606 – Head back to COT.
taste of the goat
the count was 17 and I’m not surprised to see a strong group of guys once again on Friday morning ready and willing to work hard. it was a perfect morning and since I knew everyone felt bad about missing my first GOAT Q the weekend before so I decided to bring a little taste of the goat to Kevlar. Was I bitter that nobody posted at the goat? no, of course not, I may have been emotional, disappointed, angry and sour, but not bitter. common this is just a workout.
I have to say, real glad Bang Bang is still out there representing, he’s gonna be a tough Marine, stick with us man look forward to helping you prepare for the Paris Island! here’s how it unfolded.
50 SSH
30 mt climbers
run and repeat x 3 as we mosey to the church.
Run around the church stopping at each main entrance for 4 pain stations
lap 1:5 burpees
lap 2: 20 lunge jumps
lap 3: Star Squat jumps
lap 4: 20 squat jumps
Lap 5: 20 180 squat jumps
lower parking lot next to playground (line up on the parking spaces for bear crawl suicides. objective was to bear crawl 10yards then do 5 Merkins,reverse bear crawl back to to beginning and get 5 more merkins. 20 yards – 10 merkins, reverse back to line- 5 merkins, bear crawl 30 yards – 20 merkins, back to line 5 merkins. reverse run 50 yards and mosey back.
repeat x4 alternating merkins, diamonds, wide arms.
Marry:
50 russian twist
protractor
hold 6″ for a minute
COT
Look forward to Kevlar Friday every week. Keep pushing hard fellas.
“On second thought, let’s just rip the front seats out and sit in back.”
As the pax mustered in the shadow of the Big House, the shovel flag emerged from site Q Dumpster Fire’s vehicle. Outstanding. After the SF was planted, YHC disclaimed the pax; Gummy accused me of leaving early, so we walked about 10 paces and then launched officially.
Also, one other pre-launch note: when YHC pulled up next to Snowflake, he was enjoying an early morning nap. #respect; YHC woke him when closing the car door #cobains. And only the WD gets to sleep in the car prior to the downpainment!
Anyway….below is what we did (or something akin to it)….shortly after an especially eager or angry Pineville police officer nearly ran over 3 or 4 pax in his oversized pickup.
The Thang & Ye Olde Moleskine:
Run up to 51 and u-turn to run all the way to the back of the AO, passing the pay-to-play folks as they packed up…earlier start when you actually pay for it?!
COP
IW x 15 IC
Slow Squat x 15 IC
High Slow Flutter x 15 IC
YHC then called for the heavily trending – plank walk circuit (Cheddar Friday at Centurion, Alf at Q201 Saturday, who’s calling it tomorrow?)
Plank on one parking line. Plank walk one line left. 5 CDDs. Plank walk right to starting line. 5 H-R Merkins. We proceeded thusly down to 1 rep of each. There was some gnashing of teeth, and I think I might have detected some whimpering from Tagalong.
Jog to the pitch for the following:
50 yard grinders (AYG runs) with 10 jump squats at one end and 10 LBC’s at the other. x3
Dancing Chilcutt x 10 IC
Jog back to the area between the ballfields.
10 Burpee box jumps OYO
5 Burpee box jumps OYO
10 Burpee box jumps OYO
People’s chair w/some Frankenstein and then overhead press x25 IC
Jog back to the pitch for
Prairie Fire Mary x10L, x10C, x10R. Flapjack.
Modified Ring of Fire…sort of. Plankorama for several minutes with several variations while each pax bear crawled around the circle. Impressive work by Arsenal and Shrink Wrap, though Shrink Wrap was more gorilla than bear.
Run back towards launch lot. Stop when we got even with the pay-to-play crowd. 2 sessions for which you can pay…
Lunge walk 25 yards. Bear crawl 25 yards. AYG run about 67 yards.
Freddy Mercury x 13? IC while waiting on the six. Probably not wise to do so in the middle of the road with the angry officer not far away.
Mosey over to a small patch of well-manicured lawn for 6 MoM.
Partner up again for old school sit-ups while partner holds feet in plank. x20. Flapjack.
WD Chopper planked while Gummy & I did the sit-ups…impressive. Gummy then just stood around while I planked and Chopper did the sit-ups.
American hammer x 13 IC
Makthar N’djaiye x 13 IC
Jog back to launch lot
Flutter x 13 IC
COT with Snowflake taking us out.
Other random observations:
The power of the clowncar in full effect with Flipper & Tagalong both not likely to have made it without their chauffeurs – Udder & Shrink Wrap, respectively.
YHC is culturally illiterate, so when I heard JWoww’s nickname, I had to later look up spelling via Google. Probably not a great idea. Do not try at home nor the office. Never watched Jersey Shore…though one of our original A51 pax – The Shore – was named after this show. #uselesstrivia
Private Benjamin always pushing hard. The guy is as solid as Otto the Orange, the anthropomorphic mascot of Syracuse University…ok much more solid and indeed a human being. Pretty sure PB named his first child “Otto”.
Tool Bag is a posting machine. I see that guy everywhere. Keep pushing yourself brother, and congrats again on becoming a father recently!
Gump, always decked out in full-length gear even in the heat/humidity, was getting after it as well.
Udder and Flipper were flying around out there, too…except when Udder was taking pictures.
And No Show now always shows – and he’s got some fuel in the tank, too!
Good work men. Always a privilege to lead you men into and through the gloom.
#cobains for not hitting 2 miles Dumpster Fire….but it is a boot camp workout, is it not?!
Announcements:
American 4-miler on July 4th – F3SpeedforNeed. Race is in Dilworth. Early morning 4-miler for as good a cause as I can think of for F3 to rally around. Let’s post in big numbers for this one fellas! Many details on Twitter (JRRTolkien) and F3nation.com
Flipper promises a weird Q at #F3RockZero on Saturday for his 3-year F3 anniversary….as if anything from Flipper wouldn’t be weird.
Chopper has his VQ at #F3DaVinci this Saturday. Won’t be nearly as weird; could double down and hit 30 minutes of Chopper at DaVinci then shoot up Rea Road for final 30 minutes of Flipper at RockZero. Could start with 30 minutes of Stonehenge, too, for that matter. Father’s Day Weekend Trifecta.
Go encourage and serve someone today. That’s why we’re on this big ball of dirt.
BOGO Pavers
Last night was my 12 year anniversary so after a bottle of champagne and a pre-workout (TMI?) I was a little tired this morning, but I’d been begging Pop Tart to Q so I had to bring it. I’ve never posted and smelled like champagne before and thankfully no one noticed.
19 men, including 1 FNG, assembled in the gloom and got to carry my old patio pavers around for 45 minutes and here’s what happened….
Warmup – lap around school and back to parking lot
SSH, LSS, Head Slap Merkins
Run to truck and grab two pavers – most men, except for maybe Ted Cruz, can easily hold one per hand.
Back to circle for extended warmup
Butterflies, merkins with paver lift
Run to track and partner up – use 4 bricks instead of 2 for all exercises
P1 – lap around track
P2 – shoulder press and flap jack
P1 – lap around track
P2 – curls and flap jack
P1 – lap around track
P2 – chest presses and flap jack
Line up on track and do a 70% speed lap
Head over to the wall (no bricks)
Round 1
- 5 merkins with feet on wall, bear crawl to curb
- 5 decline merkins, bear crawl to painted line
- 5 merkins on line, bear crawl across parking lot to next curb
- 5 incline merkins on the curb
Round 2
- Start with hands on the wall – 10 merkins alternating hand onto the wall and down
- Reverse bear crawl to curb – 10 incline merkins
- Reverse lung walk to curb
Line up on track and do a 80% speed lap then grap your pavers and head back to the wall
More wall work…
Wall sits with shoulder presses (35 in cadence)
Now things are getting weird…
Line up across from your partner and press bricks together, extend your arms and do 10 squats
Somehow this actually worked and it was hard….saving it for next time.
Run to back of school and grab a stump
- 10 step ups each leg with bricks
- 10 merkins on tire
- 20 donkey kicks on school
2x
Run to playground and leave bricks on the side
Round 1
P1 – runs to school
P2 – does pullups – 50 total
At the flapjack both partners have to do 5 burpees
Round 2
P1 – runs to school
P2 – jump squats – 50 total
At the flapjack both partners do 3 burpees
Round 3
P1 – runs to school
P2- merkins – 60 total
At the flapjack both partners do 1 burpee
Parking Lot
Find a line on the parking lot and plank
5 merkins on your line, plank walk sidways to your right, 5 plank jacks, plank walk back to your left
4 merkins on you rline, plan walk sideways to your right, 5 plank jacks, plank walk….
We did this until we did one of each – lots of burn
Burn out
Lineup on far end of lot – suicides
Line up on far end of lot – AYG to the end – return pavers and we’re done…
Moleskine
The group started chipper with lots of attention going to McGee’s bright yellow F3 shirt and Pop Tart’s bed head (see below). I noticed right away that McGee had that blue tint that most people get when they are low on oxygen and realized that his yellow shirt was at critical neck tightness levels. He assured us that it was just his traps and bi’s pulling at other ends of the shirt and that his neck was perfectly fine. The yellow shirt was created back in the day for Q’s to wear at the workout so you could find them in the gloom….allegedly. I prefer to wear all black because it’s hard to see and it looks good on me.
Laronda, Squid, Square Root and McGee all took well to the sprints and track work. Laronda has been around for only 3 weeks and seems to be a seasoned F3er already. At that speed, if he’s not careful, someone is going to invite him to do the BRR…don’t. Square Root is on his yearly hiatus from swimming but his leg strength continues to impress. Thank goodness for kick boards.
Bang Bang is in his second week of F3 and is shedding the weight already. He’s slated to join the USMC in October and has been taking free advice from several dudes. If he fills out and adds some strength he will kill all of us.
Colby (our FNG today) was a hard name but I’m ending up with Cubed Root which is kind of a mouthful (Square Root brought him). Name credit goes to McGee. I think a name change may happen soon because we didn’t really dig too deep. He pushed hard today and did well for a first timer.
When did OT go over 50? I must have missed it. If I had known I would have thrown a karaoke during warmups – have you ever seen this guy shuffle his feet? It’s like Dancing with the Stars on crack. He also stayed behind to make sure my truck started – what a guy.
This is what Pop Tart looked like this morning btw…
Announcements
Bring beans to your workouts this week to donate – canned goods to be exact. Retread was the only guy to bring anything today.
Watch the Cavs beat the Warriors tonight which will eventually be the greatest comeback in NBA history after being down 3-0.
More Running Than Usual
7 men made the good decision to show up at Ascent on Saturday to better themselves. This is what we did:
Run approx. .75 miles to the parking lot behind the Harris Teeter for COP: SSH x 20 IC/IW x 15 IC
Gather at top corner of lot for 4 corners, 2 rounds of:
x10 of each: Corner #1: LBC’s/Corner #2: Flutter/Corner #3: Dolly/Corner #4: Rosalita
Run back towards OPE, Turn left on Summerlin and head to Windyrush with stops along the way for x10 each of merkins, wide arm merkins, Diamond merkins, Hand Release merkins. Take the trail behind the school football field and stop at the outdoor classroom for 3 Rounds of:
x10 Dips/x10 Step ups per leg(or Jump Ups)/x10 incline merkins. We’ve done enough running now so head to the play ground for:
x10 pullups, x10 squats, x9 pullups, x9 squats, keep going until x5 pullups and x5 squats completed. we have about 1 minute left for some Mary and to celebrate Snoopy’s 46th bday.
Mary:
Snoopy does 46 seconds of burpees while other pax do LBC’s. Happy birthday Snoopy!
We’re done. Only announcement is to sign up for the July 4 Four Miler.
Moleskin:
Great work on Saturday gentlemen. We put in more miles than usual as I believe we got in the neighborhood of 3 miles or so. Great to have some old friends back at Ascent with Slimfast, Sensei and Bugeater making an appearance. Great work put in by Daisy, Snoopy and Elrod. It was Snoopys birthday and I think by the end he was sorry he mentioned that it was. Hope you had a great day brother! Ascent is in dire need of Q’s. See Sony to sign up. Thank you guys for the opportunity to lead and for the great fellowship throughout the workout.
Gullah
F3 SOB Dads: “Noone Leaves Until All The Kids Get Injured!”
Summary
31 human beings,14 Dads & 17 2.0s showed up for an hour of shenanigans at YHC’s favorite workout in all of F3, F3 Dads. Per Paper Jam, “Noone can leave, until all the dads have a turn at the activities, or all the kids got injured!”. Thankfully all the dads got to participate, and only about half the kids got minor injuries #booboo. Here is our story:
The Thang & Moley
YHC is getting old and needed to fartsack posting at a morning workout to save enough energy for F3Dads #truth. So fresh out of the gates, YHC, 2.0 Night Crawler (self-rename from Dragon Queen), and 2.0 Gypsy Danger led the group with a lap around the grassy area, some side straddle hop, pineapple pickers (Hawaiian inspired), Moroccan Night Clubs w/ Beat box (Q-Fail… hey YHC learned this from Longshanks at The Fort, no wonder they’re so fast!), and of course the daddy elevator (to everyone’s surprise, Bratwurst’s arms did NOT snap).
On to the baton relay races. The group was divided into 3 teams, no 4 teams, no 5 teams…. something like that. C’mon Fallout, show up on time! BillyGoat got there late as well, but just stood looking like a creep in the shade. Oh wait, he had his 2yr old daughter… not a creep. Witty Bunker was quick to point out that the Panda was having trouble counting off… which is like impossible given innate genetic Asian supremacy. Once we got started, we raced to the end of the cones and back for the following exercises: 1) single leg hop down and back 2) bear crawl down and back 3) forward sprint down and back. Everyone was a winner here, well, except for whoever Shrink Wrap and Bunker handed the batons to since they had tucked the baton in the butt of their schweatty shorts. Didn’t see Escobar’s baton, but hoping it wasn’t keystered anywhere like some of the goods he’s known to have transported (this backblast is going down the drain… can you believe it’s an F3 Dads one? YHC can’t… carrying on).
Next, we rolled out the cargo net, more like a golf ball net, whatever… a net. The dads spread it out and held it about 2 feet off the ground for the kids to crawl under. First the boys, raced bear crawling with Gypsy Danger, Messi, and Spidey getting top 3. Then for the ladies, Peanut, Night Crawler, and Fearless were your top 3. No injuries so far…. We turned the net the shorter direction and played sharks and minnows, with the dads trying to catch the kids before they could get to the other side. Then after a few rounds, switched to having the kids see if they could prevent the dads from crawling to the other side, by pummeling the dads as they crawled under the net. Kids enjoyed ruthlessly tackling the dads and making human dog piles until all the dads got a turn to go through. Amazingly no 2.0s were crushed. Quick water break.
Next activity was something that YHC saw on Youtube of kids holding buckets over their head and trying to catch rubber chickens that were catapulted in the sky. Well, YHC had no rubber chickens, so we opted for YHC’s 2.0s stuffed animals and laundry baskets. Both kids and dads took turns trying to catch the flying animals until both Tinkerbell and Animal took one to the face on a laundry basket collision both going for a golden retriever pop fly. Dads Tagalong and Shrink Wrap were seen coaching not kids to call for the dog, like a left fielder and third baseman would in baseball. Gotta start them young.
Finally the group played tug of war wit hate heavy crossfire rope. First it was girls vs. boys, and the girls were too much for the boys to handle, even without Madame Goonie’s help. After two rounds of dragging the boys across the field, all the kids took one end to challenge the dads, 2 dads at a time. The kids once again were too much of a challenge for most of the pairs of dads. The exception was when the team of Jello and Stump Hugger towed all the kids to the ground and Carly, Paper Clip, and like 6 other kids were laying facedown, dirt in their eyes, and bloody noses from Jello/Stumpy’s ruthlessness. Being the HIM that he is, Paper Jam didn’t care and still wanted a turn at tug of war, so rather than end F3 Dads, PJ insisted” noone goes home until all the kids get injured, or all the dads get a turn.” All the dads got a turn.
Nameorama, COT, named a few new FNGs, takeout by Tolkien. Boom, another successful F3 Dads. Thanks for coming out everyone. YHC always has fun at F3 Dads. What you men do to show your kids love, support, and just spend time with them matters. And for some of you, hey it’s 45min away from your M, plus travel time (just kidding….). See you all next week.
Announcements…
- HDHH is at JRR Tolkien’s house this Wednesday… stop by anytime after 530pm. We’ll grill some food, BYOB (YHC doesn’t drink), and can play ping-pong (of course YHC has a table), darts, relax, or F3HOTTUBS. Msg me at @JRRTolkienF3 or hit me up on Slack if you’re coming.
- F3 Dads is on all Summer long and the next one is next week Saturday same time 9-945am at The Bull Ring in Ballantyne Corporate Park. Tell your friends, it’s a great way to EH guys who might be intimidated to do a men’s workout but would like to meet some of the F3 men. Some dude named HoneyBee has the Q next week… thought he had finally buzzed off?
- SPEEDFORNEED, thanks for your support, 1st racing chair arrives this week! If you are in town and can attend the 4th of July Inaugural Race, we would love your support as a runner, or spectator! There should be 30+ PAX running together with Nash and his 2.0 Owen and a ton of American Flags. Check out the 7/4 SFN Inaugural Race: American 4 Miler Preblast!
SYITG ~ JRR Tolkien
The Hills are Alive… With the sound of Mtn Goats!
12 Goats double-checked the calendar to confirm it really IS June… and gathered for another promise of tired legs, O2 deprivation and miles tackled.
With a little lite stretching and everyone in place, we set off for the following:
1. Warm-up run on Rounding Run.
2. Increase intensity to Gullah Junction :-), which means attack the hills, shorten your stride, and keep your breathing relaxed and regulated.
3. Mosey to bottom portion of Raintree Ln at RTCC.
4. We ran to the corner of Raintree and Four Mile Creek twice to work on form, attack, etc… with Mosey to the bottom.
5. Attack run back to the corner of Raintree and Rounding Run.
6. Cool Down back to SCMS… Light stretching during COT…. DONE
Excellent job! We covered around 5 miles!
Moleskine:
You guys are awesome! We will continue to work in some hill-focused workouts with other interval training to make sure everyone is in tip-top shape for BRR! I am confident you will be!
I’m thankful every week for you men! Looking forward to next week already!
Announcements:
1. 4th of July Speed For Need 4-miler.
2. Let Slim Fast know if you are interested in running the BRR… not too late (end of June will be too late!!)
The Eighth Amendment
19 months ago, 13 unlikely heros achieved the unthinkable by scaling all seven Ballantyne parking decks in a single 1-hr #F3TheBrave workout. After that feat, Bissell, sensing the SOB’s were ready for an even more colossal challenge, went ahead and (mostly) built another deck (the eight); this one the biggest and baddest of them all. Here lies the story of how 18 men from 4 regions authored the Eight Amendment.
Now, the Eight Amendment of the United States Constitution prohibits cruel and unusual punishment, but that most definitely does not apply here. YHC is referring to the eight parking deck that Bissell has constructed on N. Community House Rd. (#1 in below pic) since our last epic adventure in November of 2015. Truth be told, it is still under construction as evidenced by the construction workers that were arriving to work as we arrived… to work. YHC has had his eye on this project ever since ground was broken last year, watching as it slowly inched toward the sky and waiting patiently for the day that it was complete “enough” for us to exploit its ultimately EIGHT levels of goodness. As we now know, that day was Friday, June 9th 2017. It was clear to YHC that a deck of this caliber (a full three levels bigger than every other Bally deck) needed a name, one commensurate with its badassery. Leading the maiden voyage, YHC had the privilege of doing the naming. After much though, it was christened #Room101, a reference to Orwell’s book ‘1984’. “You asked me once,” said O’Brien, “what was in Room 101. I told you that you knew the answer already. Everyone knows it. The thing that is in Room 101 is the worst thing in the world.” ‘Nuff said.
The Thang
Huddle up at The Vine at 0515 to quickly lay down the challenge and provide blueprint. The basic framework is to run up the ramps of each deck, performing a called exercise at the top of each ramp. A different Q was tapped for each deck ahead of time. Muscle-up and over the wall that is just after the top ramp on 7 out of the 8 decks. Stairs back down after reaching the top, then on to the next deck. In an effort to create pace equilibrium within each deck, exercise reps were assigned in an inverse relationship to each man’s current 1-mile race pace. Less than 6 minutes = 7 reps. Between 6 and 6:30 minutes = 5 reps. Greater than 6:30 minutes = 3 reps. And, we’re off. Disclaimer: forgot. COP: nope.
Lots of ground to cover in 1 hour, so take the most direct route to #Room101 through the golf course (actual route from Wingman’s Strava below). Thanks to a couple fellas for the headlamp assist. Box jump up 7 consecutive retaining walls on hill behind destination #1. Ignore construction workers and enter #Room101 through side door accurately labeled with a Room 101 sign.
From there we followed the plan and it went off without a hitch. Here’s a summary of who Q’d each deck, and what type of exercises they called:
Deck 1 (#Room101): Tuck / 8 levels / Mary
Deck 2: Argonaut / 4 levels / Squats
Deck 3: Bunker / 4 levels / Merkins
Deck 4 (Met Life Building): Thin Mint / 5 levels / Jumps
Deck 5 (Woodward Building): Mr. Bean / 5 levels / Plank-based
Deck 6 (Harris Building): Wingman / 5 levels / Lunges
Deck 7 (Premier Building): Mario / 5 levels / Mary
Deck 8 (Ballantyne Village): Fire Hazard / 5 levels / Burpees
Arrive back at The Vine at 6:17. Close enough! Mission Accomplished. All in all 8 decks were smashed and 10k traveled with 479 feet of elevation change. Your move, Bissell.
Eight Notes
YHC loves it when a plan comes together, especially one this ambitious. This was truly a team effort. We stayed together the entire time and encouraged each other along the way. Feeling very grateful for these men so here are a bunch of thank you’s and T-claps (and one apology).
T-claps to Argonaut, Tolkien, Joe Schmo, Thin Mint and Reborn for a multi-mile pre-run.
Thanks to the seven Q’s that helped out with this one. YHC was able to enjoy the workout more without having to remember 33 exercises.
T-claps to Mr. Bean, Pop Tart, Wingman and Fire Hazard for posting at both the original triumph back in 2015 and this latest one. You guys rule.
My apologies to those guys that were a little uncomfortable w/ the pics/videos that YHC was taking along the way. The plan was to try something new and make a promotional video to get the word out about #F3TheBrave (YHC’s favorite workout in all the land). Mission accomplished on that as well, but post-workout it became clear to YHC that some guys would have preferred a more anonymous / undocumented experience. Didn’t anticipate that reaction and YHC feels bad if some PAX were unhappy during the workout.
Thanks to Mario, Fire Hazard and Thin Mint for the opportunity and honor of leading this fine group of men.
Thank you Tolkien for the take out.
Announcements
Chopper VQ at #F3daVinci this Saturday 6/15! (Blakeney Chik-fil-A / 0630)
SOB Summer Shirt Pre-Order link is live. New MudGear v3 shirts available.
Giddyup with Cowgirl
Started it off with a run to the goal line and 100 yard side straddle run followed by 100 yard backwards run. Then the standard IWs, Low Slow Squats and Merkins.
At Least 3 Miles & No Burpees
Went through some old BBs this week to get a feel for what YHC might want to bring to the crowd at RockZero. Found one by Site Q Boerwors who mentioned the good old days at The Rock of a minimum 3 miles and no burpees so I ran with that.
Thang
- Mosey past the scene of the crime (see below) and around towards front entrance of Calvary for COP (and much mumblechatter)
- 15 SSH IC, 15 IW IC, 10 Paused Jump Squats, 10 Merkins IC, 10 Low Plank Jack IC
- Faster mosey across 51 and into Five Knolls the short way via Clavemorr, straight to LC (a monster of a hill at the intersection of Five Knolls Dr and Macdara Glenn Ct)
- 3 times down and up LC, 10 diamond and 10 regular merkins at the bottom, 10 wide-arm merkins at the top
- Mary while we wait for the 6
- Head back the way we came to the front entrance of Calvary
- Grab a lifting rock and mosey to the long lot with 7 islands for the following
- Carry rock to the 1st island, 10 Curl & Press, 10 Tricep, drop the rock and run around the remaining 6 islands to return to your rock and carry to the next island
- Continue until you reach the last island (run is shorter each time)
- Mary to recover
- About face and pick up your rock, mosey/lunge walk back switching at every island
- Return rocks to the pile and grab some wall for People’s Donkey Balls
- People’s chair (RLH, LLH), 10 donkey kicks, BTW for a 10-count, repeat
- Mosey back around church to the driveway between the hot box and the playground and partner up.
- P1 to the hot box for 10 dips, 10 jump ups
- P2 to the playground for 10 pull-ups
- Meet in the middle, 5 handslap merkins, flapjack
- Each partner does each side twice
- Mosey back to the end of the lot facing our cars, plank in 6 inches for a Flipper 10 count, on 0 give it all you got left back to the cars
- COT, FNG-naming, Flipper with the take-out
Moleskin
We were originally going to take one trip up LC for everyone who did not bring rice for the Calvary Food Collection (minus the 4 extras that YHC brought thinking that would be enough to bring us back down to 3). Luckily, I forgot to ask for rice beforehand. We would probably still be running LC dodging rivers of merlot considering everyone who forgot to bring a bag. You all know who you are (all of you. No, really, it was ALL of you). Lesson learned: Twitter is dead, should’ve used Slack. Luckily, you all have another shot at this next week with Flipper on Q for his 3 Year Anniversary. This time he promises everyone will do 5 burpees after COT for each missing bag of rice. (More on RockZero’s big week next week in the announcement).
The buzz this morning was about the mashed up security truck in the next lot over. Was it sinful teenage joy-riders who took the truck for a spin last night? Perhaps some kind of alcohol fueled hit-and-run incident? An angry Hoover hurling 45lb plates like a discus? Naturally, we moseyed by to satisfy our curiosity and, nope, turns out it was a new security guard who drove into a lightpole (or at least I’m pretty sure that’s what Marlin said he found out). Someone commented he must now be the old security guard. A little bit of a let-down, but luckily we were on our way to the one thing that never lets me down — LC.
Gummy and Semi attempted a revolt as we cut left into Five Knolls. It may have succeeded, but Gummy was already out of breath from complaining so much in COP that he couldn’t put a coherent sentence together. Probably why he got his butt whooped by Marlin on the hills who, wise as he is, didn’t say one full sentence all morning and saved his lungs for the workout. Checkpoint mentioned on the way that he had never been back here before. YHC and SG were quick to tell him he would never forget it although we disagreed on whether that would be because he loved it or hated it. From the way he slayed the hill and beat us all to the finish line, I would say it was the former. Not surprisingly, Checkpoint also toasted us all during the rock/sprint set. Balls to the Wall was a total fail (that ledge on the wall would have been great for hip slappers), but it was so much fun hearing Flipper complain about being dizzy that we went a second round.
A few guys got EC today (and not because they brought rice — see above). Nemo, Flipper and Hoover did a pre-run this morning and Nemo was still tearing it up in every running portion. YHC got him on the hill, but couldn’t keep up in the rock sprints and both Nemo and Ingalls beat us all in the final sprint (although the best part of that was Hoover giving McGee a run for his money for 3rd place). Someone needs to start talking Nemo into a BRR debut. And, speaking of BRR, Teddy was there today. Must have heard it was BRR season (or gotten wind of what Tiger Rag has been saying about him behind his back). We got the hill training started right and, according to the unwritten Free Range team rules, Teddy earned himself another week on the roster.
Other than our FNG, Big Country was the only new face to me today and he killed it the whole workout. Great meeting you and hope to post with you again soon. I left a little bit of mayhem in my rearview as I hustled out of the parking lot to get to a family photo shoot. McGee was in the corner banging out burpees while Flipper scrambled around the base of Northface looking for a stone tablet on which to inscribe the Q rules of the new RockZero before he forgets them. Our FNG, Ingalls, was scratching his head and searching his phone to figure out what in the heck Ingalls actually meant #youngbuck (home-schooled — as in Laura Ingalls Wilder — yeah, took me a while to get it too but the old men seemed to like it). Nemo, ever the friend, was standing beside Ingalls helping him search flicking his ear and taunting him about how he beat him at everything this morning.
Turning the corner I drove alongside Semigloss for a minute as he checked all the locked doors on the church crying out in haiku “But I did the miles, so there should be donuts here, Bushwood has failed me”. Almost to the exit, I passed the tumbleweeds blowing through HighT and Hoover who, after running a 10K and only lifting a rock, was frantically slinging iron and mumbling to himself about soccer arms. Just a regular Saturday at RockZero.
I had a great time this morning and look forward to coming back. Don’t usually do the 7AM thing, but may have to start making an exception. Thanks to Flipper for the invite. And, in all seriousness, consider checking out HighT sometime. We could all use a little more brute strength (believe it or not, it can even make you run better) and, from what I hear, Hoover is about as good a teacher as you can ask for.
Announcements
- Geraldo mentioned a GoRuck Red, Light & Blue event that Team Spearhead will be doing this summer. Recording screwed up so I don’t have the date, but is a 2 day event for a good cause that finished with a GoRuck Light. See Geraldo for more details.
- RockZero is relaunching with a new format. Flipper has (ALL) the details, but next week (the 17th) will be a big kick-off and convergence with High T. Flipper has the Q for his 3-year anniversary and promises this is one you should not miss. If you’re curious about High T, this is your chance to check it out for 30 minutes.
- If there were any more announcements, I forgot them so please sound off below.