Farlekking Bergsget

Farlekking Bergsget

http://f3nation.com/2016/06/30/preblast-fartlek/

If the Fartlek is Swedish for “speed play”, then YHC is thankful that KonstigtBrew and ViktminskningDryck let a Flaskkorv lead on this day.

The THANG:

  • 0500 – One unsuspecting Site FNG idling in the lot when the Q pulls in.  He gets talked into a prerun on the track for 1mi.
  • 0515 – Warm-up lap in the bus lot to wait for more PAX to arrive and one in particular.  Two more cars on the way in, so let’s do a second lap to give them a chance to unload.  The PAX that YHC was expecting is one of them, so let’s head off-campus into Raintree.  Right onto Rounding Run and stop at the start of the Rounding Run loop.  Warm-up exercises between speed hump and stop sign 6 times.
  • 0530 – Explain the purpose of the workout – changing speeds and getting some sprinting in.  No pace targets for the day – pure effort.  30 seconds jog, 20 seconds “normal” run, 10 seconds sprint.  repeat for 5 rounds, then a 2:00 jog recovery and to regroup the PAX.  Stay on Rounding Run loop for 4 rounds.  For the 5th round, head back towards SCMS with the 30-20-10 or just make it back with a normal run.  Most PAX end up doing the 30-20-10 on the way back and all make it with a few minutes to spare.
  • Circle up, cooldown dynamic stretching – standing high knees, standing butt kicks, front to back leg swing, side to side leg swing, and ankle rolls.
  • COT and announcements

Moleskin:

  • YHC and M*A*S*H get in some laps on the track at 0500.  Turns out he’s headed to our nation’s Air Force Academy in Colorado Springs, CO, as a cadet in a few weeks, and we were able to connect as YHC’s father was a graduate and YHC was able to spend a week there in HS as a soccer camper.  Beware the altitude, though they do say that running in humidity is poor man’s altitude training.
  • It’s great to be back at MountainGoat where running beginners and experienced PAX alike in Area51 have a chance to take on Interval running.  SlimFast and StrangeBrew run an excellent site where they insure all PAX are included.  Lots of new faces including Queen and Slice.
  • One of the challenges with a time-based workout with so many small intervals is keeping the PAX together and in sync.  One idea, instead of yelling out each start and stop, was to flash a headlamp at the start and end.  Would like some feedback from the PAX in the comments if that initially worked or not.  Certainly it was made easier by having a 2nd watch on SlimFast sounding the tones of each interval, but the challenge is that sometimes things get off sync and it feels like either time stands still or gets faster.
  • Kilowatt continues to forge ahead in the running and showing the grit and determination needed for a BRR in about 2 1/2 months.
  • Pele pushed through the sprints showing the extra gear needed to continue building speed.
  • Not sure who the two PAX were that were blazing out front on the first several sprints, but pretty sure they were Queen and Slice.  Mr. Bean wouldn’t let them too far out of his sights.
  • How do you Sprint, keep a watch running, guide a tethered runner telling him where the speed bumps are, and keep it all together?  Props to SlimFast.
  • Sensei can Sprint, can do all of the dynamic standing stretches, and probably can boogie.  Once he got the ankle rolls as the PAX figured out how to describe them, he’s readying his aution for ballroom disco dancing.
  • We’re going to hide some cameras and film The Mouth’s warm-up exercises.  Pretty sure his family, friends, and co-workers would see a new side of him.  Or at least that’s what he thinks (and says) every time we do anything but run straight and “normal”.
  • Fireman Ed, despite the pull of the fartsack, decided to run in to the workout.  He apparently needed an escort by Mr. Bean on the way home, but we think he made it safely.
  • Huggie Bear continues to run PRs and improve his pace.  Something about MountainGoat and how the PAX can motivate each other is working!
  • Despite projectile vomiting “apparently” keeping him from Swift on Tuesday (the 2.0, no the Tootie), Tootie shows at least two additional running workouts during the week, though this was the first one where drinking non-water afterwards was not involved…keep up the streak!
  • Great having Carlton show at the workout, but pretty sure that he only shows if YHC posts.  Someone else bother that guy and get him to post!  Lives in vicinity of Carmel Baptist.

Announcements:

  • Read the Newsletter!

 

Preblast: #SOBDads Pool Times

This week #F3Dads Ballantyne (#SOBDads) will meet in sunny South Carolina for a different sort of workout. It was decided by the #SOBDads board that it would be a good idea to mix things up a bit to usher in the hot and vacation filled month of July. This is that workout!

At 9:00 am Saturday July 9, the #SOBDads will convene at Honey Bee’s Neighborhood Park / Pool for a workout and some games in the water. The workout should last 45 min and the pool times another 45 min. Once the coordinated activities are complete, we can stay around and swim for a bit until the Saturday pool rush hits. See below for the pertinent details.

Where: 4021 Granite Circle, Fort Mill, SC 29707 Map (if you get there and don’t see the pool parking lot, keep driving around the circle until you find it – Google is acting funny)

When: 9:00 – 10:30 am Saturday July 9, 2016

What: 45 minute #SOBDads workout / 45 minute pool times

What to bring: Swimwear already on, sunscreen already applied, any pool paraphernalia (goggles, floaties, towels, etc) can be dropped off at the pool area prior to the beginning of the workout.

A word of caution: Even though F3 workouts would not be complete without an element of danger, we will be around a pool with kids. You are responsible for your 2.0’s and there is not a lifeguard on duty. Bring whatever Power Rangers / Barbie flotation devices and/or pink sparkly goggles you or your 2.0’s may need to feel comfortable in the water.

I hope you and you 2.0’s can make it. Please comment below or email jlevins9@hotmail.com if you are coming to get an accurate idea of attendance.

Overview of July – August events for #SOBDads
July 9 – Honey Bee – F3 Pool Times
July 16 – JRR Tolkien
July 23 – NFL Play 60 at Panthers Practice Field
July 30 – Wild Turkey
Aug 6 – Bratwurst and Howie
Aug 12-14 – F3 Dads Camp

Real Larry Birds

9 men gathered slogged through the humidity to prove their physical prowess. Here’s what we did.

The thang

Mosey one lap around the track to warm up
Meet at the basketball court for COP

SSH x 20
Merkins x 15
Squats (Q calls down and up) x 10

Mosey over to the hill at Carswell and Bevington for a triple nickel
Jump squats at the bottom
Hand-release merkins at the top

Mosey back to base, gathering at the brick wall
Get in people’s chair, and slide in squat position to the end of the wall

The long set:
1 x squat
1 x merkin
1 x lunge each leg
1 x burpee
After completing, do 2 of each exercise, then 3. And so on and so forth. Most people got to 11 or 12.

2 min water break — this is high intensity, so hydration is key

Mosey down the the basketball court for some drills.
Right-handed layup x 3
Left-handed layup x 3
Foul line extended jump shot x 1
If you miss, 5 x merkins
Get your rebound, pass to the next man, run to the opposite baseline and get back in line

Now that everyone’s properly warmed up, hit the foul line.
Everybody shoots a foul shot.
If made, group does 5 x merkins
If missed, group does a traditional basketball court suicide sprint
We did 7 suicides.

COT

Naked Moleskine

–The group really missed Spackler today but luckily several members of the pax were able to do dead-on impressions. Numerous refusenik fake-outs and references to previous night’s debauchery. I felt right at home.
–Judging by the hoops talent on display here, the Day Zero fellas would clean up in an Area 51 basketball tournament. Some real Larry Birds here. Red Rocks has some serious ups.
–Great work by the pax pushing through the squat/merkin/lunge/burpee set. People started complaining after literally 2 minutes, but we got through about 15 mins total. I personally witnessed everyone giving it all they got #ISI
–We got in somewhere around 3 miles total.

Thanks as always for the opportunity to lead.

Running out of Gas? Then switch to Citgo

Tuesday’s morning speedfest took on new ground on June 28th.  With a PREBLAST hinting of a workout we haven’t seen for a while, it was sure to bring something new.

The THANG:

  • 0500 – Prerun over new ground to find our “track” for the workout later.  Sure confused some of the PAX that are used to the normal 1.3mi turn right, turn right, turn right, turn right, ….
  • 0515 – Pickup the rest of the PAX right after 05:15:00.01 to leave the Vine and head back out to our track called “Brixham Green” – around the buildings Brixham Green One and Two – here is a BCP Map – http://www.bissellleasing.com/content/uploads/2016/04/ballantyne-corporate-park-map.pdf.
  • 0530 – Having finished the dynamic warm-up exercises and shown the PAX the loop, we hand out the instructions of the workout –
  • 5minutes at Threshold Pace (calculated at http://runsmartproject.com/calculator), 1minute Rest.  First interval run around Brixham Green Counter Clock Wise, Second interval is back Clockwise, Third interval CCW, etc.
  • Stated goal in the PreBlast and at the start of the workout was 6, but after 2 intervals, 6 seemed like a bit ambitious for the first one of these workouts in a while.  We adjusted to 5 total (25 minutes of running at a pace normally run in a race lasting an hour), and it seemed sufficient.  Always best to leave at lease a little fuel in the tank, even though there was barely any left as it was.
  • Long 10 minute+ cooldown back around the Brixham Green, pass by the cars at least once with a headfake, pull around the Starbucks circle, back around a building, and finally pull into the lot just before the Bagpipers.

The Moleskin:

  • Brixham Green is mostly flat, about 0.5 miles around, devoid of most traffic, minimal speedbumps (and has clear passage to the side of each one), and just might make another appearance.  Perhaps starting at the corner was a little odd, so that could be one thing that we change.
  • One the first interval, there’s a newer PAX running with the lead group and seemingly taking it easy.   He doesn’t back down after the first two intervals.  He pulls away on the third and fourth intervals.  He questions how many we’re actually doing because perhaps he has more in the tank than the rest of us.  Turns out he does have the right kind of fuel in the tank, he’s Citgo.
  • Before we get going, a dilligent PAX who reads all Preblasts, Backblasts, Tweets, and Slack updates asks a question about the pace we’re running.  Just clearing it up, it’s Threshold Pace.  And on the end of the workout, Q makes a call to meet back at the start.  Most of the PAX regroup, wait for the rest of the PAX, look around the corners of the building, wait some more, and finally go jogging back around to the start.  We find two PAX there and one of them asked, didn’t you say meet at the start?  He’s Wingman.
  • Never been one to ask about Pace or Heartrate, one of the PAX asks at the beginning of the workout what the Heartrate range for Threshold pace should be.  Q answers 88-92% of Max HR.  As the workout progresses, said PAX is giving his all, staying in the lead pack with Citgo and Honeybee, exuberantly passing PAX on the “even” runs in the opposite direction, and then complains that his HR is not coming back down on the recoveries.  Even at Citgo’s suggestion to save it for the last intervals, this PAX keeps charging hard.  At the end of the workout, the Q realizes that the target HR should be 82-88… Maybe it would have mattered, but probably not.  This PAX charges hard every time.  He’s Haggis.
  • There were some groups that formed today, but many PAX found the effort to grind it out mostly solo as the PAX spread out after the start of the odd intervals, good regrouping on the even intervals.  NardDog and Scabby, both newer to the Swift workout, were some of those that toughed it out solo.  So was Abacus.  But in Abacus’s case it may have been due to the sweat poring down and flying off his hands with each gliding stride – don’t get in the splashzone.  It was a sweaty morning out there.  Many PAX went shirtless, but some just like to be blanketed in a sheet of sweaty material.  No shame in just ripping off the shirt to show off the ice-cream roll, but is it more effective for heat regulation?  Believe it or not, it’s shown to increase peak performance by 5% (or not).  Look it up Here and Here.
  • Well done PAX!  These longer Threshold Pace Intervals will start to pay dividends for BRR and Fall Marathons.  They will likely make the workout every 3 weeks or so.

Announcements:

  • Spots are open on Ragnar Relay teams – this is a trail run in Fort Mill in October.  See JRR Tolkien for details.

 

Perhaps you don’t want to see the second largest ball of twine on the face of the earth

Nine men gathered in a church parking lot this morning. I was coming off my own version of the Griswold vacation, so I needed a tough workout. Check.

Yog over to the grassy field, mixing in a little carioca and backwards running. Apparently Calvary is trying to turn the soccer field into a swamp, so we relocated to the top of the little hill for an old school COP.

10 burpees, SSH
9 burpees, IW, etc. all the way down to 1 burpee and lunges. Good times.

Convene for People’s Chair on the wall of the hotbox. On my signal, run over and touch the church, then come back here for more PC (about .25 miles round trip). PC for a minute, then run to the church again but PC there. Then run back to the hotbox.

Gather in the hotbox. Oh look, a water fountain. Select a bench. Right leg step ups, left leg.

10x incline merkins, run and touch the first trash can on the ramp there.
10x decline merkins, run and touch the second trash can. Continue for all six trash cans.
Recover with more leg work – step ups, lunges, calf raises (that’s right, but no arm circles).

Slow mosey over to the rock pile. Select a rock you’d be proud to show off. 15x curls then run to that sign over there and back. 15x overhead press and touch the sign. Audible so we can move on to..

Partner up for Catch Me If You Can. Partner 1 takes off with the rock counter-clockwise around the church. Partner 2 does 10 merkins and then chases down Partner 1. Flapjack around the church and back to the rockpile. Ugh. Collapse in the shade for five minutes of mary. AYG (which wasn’t much) back to the cars. Done.

That seemed terrible. I was dripping sweat after the first round of burpees. Nemo (15) was killing it all morning, making ETrade work to try to stay in front. Great work by all the guys to grind out a tough workout on a tough morning.

Announcements:
Convergence on Monday, 7/4 at South Charlotte Middle School at 7:00 am.

USDA daily allowance of KBs and Running

After Pele secured the perimeter (pre-run), the PAX began to assemble for the hybrid workout that is Ascent/Olympus.

YHC offered some rambling intro/disclaimer and then we were off.  Well, actually we just stood in a circle at first.  Here’s what went down:
COP:
SSH – 20 IC
IW – 20 IC
LSS – 10 IC
Arm Circles – 10 forward, 10 reverse OYO
Slow Merkins (Slerkins) – 10 IC

Grab all KBs and mosey to near side of field for the MAIN THANG:
 
5x5s – 5 Rounds @ 5 minutes per round do as many rotations as possible per each 5 minute period:

Round 1: 10 Two-Handed KB Swings, run to other end of field, 1 Burpees, run back.  Repeato +10 swings, +1 burpee
Round 2: 10 Push Presses, 5 high pulls per side, 10 bicep curls, continue w/same movements
Round 3:, 10 Goblet Squats, run to other end, 5 Merkins, run back.  Repeato +5 squats, +2 Merkins
Round 4:, 10 Good Mornings, run to pullup bars, 5 pullups, run back.  Repeato +2 GMs, +1 P
Round 5: Viking Press (5/side), run to half-field, 10 dead bugs (R+L=2), run back.  Repeato

Grab all KBs and mosey to small track
Split into groups of 3 (speed/size do not matter) for a set of grinders with a called KB exercise at each end. P1 carries KB to the opposite end of the track (End B). P3 begins performing called exercise (End A). When reaching opposite end P1 performs called exercise.  P2 runs around track back to P1. When P2 completes full lap, P2 takes over exercise and P1 runs to P3. Complete circuit until each pax completes exercises on both ends of track. Repeat with 2nd called exercise

  • Lap 1- End A: Upright rows, End B: alternating 1-handed swings
  • Lap 2- End A: Russian twist, End B: Halos (5 clockwise, 5 counter, repeato)
  • Lap 3- End A: Alternating Clean & Press, End B: Lawnmower

TIME!
COT
Announcements:
Convergence for Independence Day @ South Charlotte Middle @ 7:00
Pool Party Aug 20.  Details/signup: http://f3nation.com/2016/06/29/end-of-summer-pool-party/

Moleskin:
YHC had planned for a complete breakfast of kettlebells and running, with enough added nutrition to keep everyone full until Monday.  I don’t think anyone left hungry.
Apologies for the confusing start of the grinders, but as someone predicted, after a lap or so, everyone figured out how it worked.  Thankfully, we had a number of men that was evenly divisible by 3.
T-claps to Dora for helping encourage and educate.
T-claps to High Tide, too, for bringing enough extras for all the non-KB-owning PAX to have one.  (We won’t mention his post-COT arrival.)
This has got to be the most humid morning of the year, but we didn’t lose anyone, which speaks volumes to the men who came and pushed their limits this morning.  Outstanding work by everyone.
Have a great holiday weekend.
HAPPY BIRTHDAY, AMERICA!

Third Wheel

20 fine gents showed up on time for a smorgasbord of exercises that would push them to the limits.

THE THANG

Jog to lower lot
SSH x 15
Merkins x 15
IW x 10
Squats x 10
Dry docks x 15
10 burpees OYO
Partner up with like fitness level and run back to soccer field
Exercise 1 – partners run a lap of field and act as timer
Exercise 2 – partners pull weighted sled
Exercise 3 – clean and press on bar bells
Exercise 4 – box jumps
Exercise 5 – medicine ball sit ups
Exercise 6 – decline merkins on bench
Exercise 7 – suicides
Exercise 8 – tractor tire flip
Exercise 9 – jump rope
Exercise 10 – tri dips on bench
Exercise 11 – staggered tire merkins
Repeato

Jack Webb with 4 squats for every merkin
World War 2 sit ups x 30 OYO

COT

YE OLDE NAKED MOLESKINE

Good crew out there today. The mood was festive mainly due in part to the Zach Brown music wafting through the parking lot as the fellas arrived. Still no match for Freedoms jeep (in sound or sexy voice) but the new Big Blue Party speaker did a fine job.
To set up a workout like today can take months of planning and logistics and my trusted site Q said he would meet me at 5am to help set up. Still no site at 5:10 and even 5:20 so I resigned myself to the fact that Horsehead just didn’t fancy it. With 20 pax the numbers were perfect for this workout and what had been set up but then suddenly a truck comes careering around the corner at 5:47am. The third wheel entered the fray and due to a forerarm injury (whoa?) could not do most of the exercises anyway…We made it work but it just wasn’t the same. Much like a little brother on a first date!
Lots of highlights to point out otherwise. Samarai looked like a trained boxer on the jump ropes, Simba was loving the Will Smith Summertime tunes, Geraldo speeding around the track, and Side Car posted for his 4th workout of the week!
Hope you all have a great July 4th weekend. Enjoy the freedom that us Brits offered up back in the day!
BD

The Challenge at Devils Turn

18 men accepted the challenge levied the night before. Could 3 laps of the #LC aka The Hillz be completed in one running of #F3DevilsTurn? Would anyone collapse from exertion? Would Strange Brew keep his shirt on? Read more of this very very late backblast to find out.

The route of the day was to go north on Rea Rd navigating the jagged although partially repaired sidewalks to where 51 intersects. We then proceeded further north before turning left into Five Knolls subdivision which also has a road of the same name. Five Knolls Dr. is a one mile out and back which ends in a cul-de-sac. It is a perfect hill route to see and be seen while experiencing appreciable pain.

On Wednesday night, the challenge was levied that 3 laps could clearly not be completed (with Strava record evidence) in the 1 hour workout. This would mean 8+ miles at 7:24 min/mile pace. This may sound manageable to some. However, factor in the 0 warmup and significant hills on the route, and it becomes a challenge.

Everyone meant business this morning and after the disclaimer and the “you may die” speech was complete, we took to the streets at respectable pace.

There were 4 in the lead pack making a run for glory. There was Frazier, Hairball, Beaker, and Bunker all vying for the legend status. Haggis was nipping at their heels while simultaneously trying not to blow out a calf or leg tendon.

Frazier and Hairball completed the 8 miles in the allotted time. Beaker and Bunker were very close and Haggis completed it but arrived at COT late and was disqualified.

Everyone else not crazy enough to try for a full 3 laps still experienced the pain of the steep incline going out and the gradual grind coming back on Five Knolls. BRR training is in full swing and the #LC is a great place to lay down some hilly miles.

Welcome Muppet to Devils Turn. Word is that Haggis used his Scottish sales tactics to lure Muppet into posting. We are glad you did brother! A long run on those kind of hills is quite a way to start at DT and you did it with a smile. Strong!

Thanks for running guys! It makes the pain much more bearable.

Announcements:
– No F3 Dads this week due to 4th festivities
– Sign up for F3 Golf, it will be fun

HEAVY METAL THUNDER…..WHERE’S THE MUSIC???

12 PAX pulled up to SVMS to see a #garagesale of what turned out to be part of EE’s Metal Toybox. Various KB’s and Dumbell’s and of course epoxy 45# plates in a pile just waiting to get slung around some!  So what’s missing?  “EE did you bring the tunes?”  Apparently, #F3Overdrive is (un)famous for the best music in all of F3??? #selfproclaimed.  Sorry, No music Fellas. I just want to hear Grunts from Pain!

Hair Band Half Marathon around Sidewalk including Karaoke R/L, Shuffle R/L, Backwards, Butt Kickers
Lunge Walk Parking Lot – Circle UP

COP
15 x IW IC
15 x LSS IC
25 x SSH IC

Jabberwocky pulls up tardy so all PAX Circle around his car and do 10 x Burpees OYO

THE THANG:

Grab a Toy (KB/DB) and perform the following exercises starting with 1 rep of each exercise and increase reps by 1 until we reach 10 reps of each.
10 LBC’s before each Rep increase

Round 1:
2-Hand KB Swing
Bicep Curls
Tricep Extensions
Ground to Overhead Thrusters

SSH x 25 IC

Head over to 45# Plates and form 2 Teams
Team Members take turns Hairburning around parking lot while waiting Pax perform 4 x Burpees at each member transition

Repeat Hair Band Half Marathon around Sidewalk including Karaoke R/L, Shuffle R/L, Backwards, Butt Kickers
Lunge Walk Parking Lot – Circle UP

Grab Your Toys again!

Round 2:
2-Hand KB Swing
Upright Rows
KB Merkins (alternating L/R Hands on Bell)

7 Mins to spare – BACK TO THE PLATE-Burners / BURPEES around the parking lot

1.5 MOM – DON’T DROP YOUR FEET
15 x Flutter
15 x Dolly
15 x Rosalita
10 x Heals to Heaven OYO

DONE!!

Mule-Skin:
Great Job by all today for sure!  If you did not get smoked by the rounds of KB exercises, it is probably time to upgrade your KB +5 or +10lbs.  Yes You can do it and yes you will be better for it. Or switch with your #partner like Bernanke did (which was kind of an awesome moment in that I never really saw HB approve of stealing his KB!!)  I did see a few tootsie pops out there and thought it was a tasty snack until they were being thrown around. The Plates never fail as a crowd pleaser.  You all know you can’t get enough metal grinding plate burning action! Good to see Donut Hole’s 2.0’s getting their work in early in the morning as well!  We sure will miss you guys and let us know if you need any help with the move!!  Hey Strong work, lots of Sweat, Great Tunes #sweetsoundofgnashingofteeth and good times at Overdrive.  Thanks for the invite to Q HB!

Announcements:
– SIGN UP TO Q THRIVE, OVERDRIVE & OUTLAND…. TODAY! OR HB WILL SNEAK MIRALAX IN YOUR WHEATIES
– Prayers for GJ and his M (Paige) for upcoming Dr. Appts / Results / Healing
– Prayers for DH and his family as he moves closer to his work (Concord Area) – He Will be coming to Overdrive/Outland anyway every Saturday no matter how far he has to drive!!

Always Enjoy the Gloom, no matter how stinky we make it!!

Double E

Centurion Leg-O-Rama

Welcome July. I was expecting much worse conditions for the opening July workout. YHC had been out to Centurion only twice prior to this Q opportunity. Just last week, I was with the M and another couple and we had just finished eating at the Rusty Onion. Following dinner, I told the group “hey, there is a hill behind this restaurant that I need to check out.” Baffled looks from the group didn’t stop me. We walked behind the building all the way down to the hill. At this point, everyone seemed pretty annoyed with our scenic walk in the dark. I found said hill, and knew it was exactly what I needed as the core for my Centurion Q. I counted an even 14 before the workout began, which I was stoked about because partner drills were in the cards.

Warm-up

  • Mosey across 51 all the way behind the shopping center to the hill, circled up. YHC noticed that there were only 13 PAX at this point…fear set in, but then it was announced that Chelms had decided to hang back and sculpt his body at the launch point and take a break from the legs this morning.
  • 25 SSH
  • 25 Mountain Climbers
  • 5 Burpees OYO because who doesn’t love these
  • Windmill
  • 5 Burpees OYO, once again a crowd pleaser

THE THANG

  • Merkin ladder mixed in with alternating hill sprints. Start at 1 merkin, sprint uphill, jog downhill; 2 merkins, sprint uphill (back-pedaling), jog downhill….so on and so forth until reaching 10 merkins. YHC was not prepared for how steep this hill was. The back-pedal was killer but the PAX crushed it and asked for more.
  • Partner up; Partner 1 Bear-crawl uphill, jog down while Partner 2 is doing deep, low, slow sqauts. Partner 1 and 2 alternate with each completing 2 bear crawls uphill

At this point the legs had received a nice shock treatment so I decided to take the elevation out of the equation and add in some speed.

  • 4 sets of sprints; building up each sprint. Quarter length of parking lot, Half length parking lot, yadda yadda until we ended with a full-court sprint
  • Mosey back across 51….HOLD UP, throw in some Burpees and Freddy Mercury
  • Now cross 51 and grab some wall @ CCHS for some peoples choice. This is where the creativity really came out as the PAX alternated 10ct wall maneuvers. A lot of left leg out, right leg out, some arm flutter and air press mixed in before Mermaid went anarchy and audibled to the crowd pleaser…BURPEES. As we got towards the end of the PAX, YHC’s legs were going numb as the counts seemed to get slower and slower.
  • Looking across the parking lot, a good size parking deck was starring YHC straight in the face screaming “Use ME!” Use it we did. Partnered back up, running up each level of the deck alternating regular sprint with back pedal at each level. Also throwing in another fan favorite; Partner Derkins at landing of each level.

MOLESKIN

We arrived back to COT, Chelms looked ripped as we arrived holding 2 bricks. Solid work by the PAX this morning fighting through a heavy leg day that included plenty of elevation mixed with speed and time under tension. It was pointed out that we did get in just shy; 3/10ths exactly; of 2 miles…it felt like much more. Thanks to Margo for the opportunity to lead a great group at an awesome AO. Have a great 4th of July and God Bless America.

Over and out – General

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