Great Good Friday Weather!
Many, I think, had already begun their pilgrimage to the beach. However, those that posted (Cotton Tail, Stone Cold, Duct Work, Cow Girl, Header, Mud Puddle, Kirk, and Smokey) all received an authentic “I want to be like Mike” – Gatorade from Header. Truthfully, we all wanted to be like the six and half year old, Mud Puddle, as he was the true leader this morning! 🙂
The thang….
The blazing Mud Puddle led us to the 50 yard line for:
20 x Side Straddle Hop
20 x Imperial Walkers
10 x Merkins
After a slow Mosey over to the track, we partnered up for:
100 cumulative Burpies (partner 1 ran a lap while partner 2 did called exercise)
Plank rinse and repeat. This time…
100 cumulative Air Squats (partner 1 ran a lap while partner 2 did called exercise)
Mosey to the top of Grandma Mtn. Still in partners for:
50 cumulative pull ups (partner 1 ran down to track and back while partner 2 did called exercise)
Plank rinse and repeat. This time…
50 cumulative lunges (partner 1 ran to the blue door and back while partner 2 did called exercise)
Plank rinse and repeat. This time…
50 cumulative LBCs (partner 1 ran to the blue door and back while partner 2 did called exercise)
Mosey over to bleachers for a sevens ladder:
Burpies at the top and step ups at the bottom of the ladder
Next, partner 1 did LBCs while partner 2 did 10 pull ups
Rinse and repeat (3x)
Mosey back to the beginning for some Mary, ball of man, and Gatorade – for that deep down body thirst!
16 guys not afraid of a little hard work showed up for The Brave this am to embrace the gloom and suck.
Complete lack of creativity coupled with YHC needed a workout to push the work capacity and test how long you can sustain a high level of output resulted in YHC just pulling an old workout off the shelf and reusing it. In other words, YHC was lazy and needed a workout that would keep him moving an kick his ass over 60 minutes.
No new guys so quick moving disclaimer as those coming in hot were getting out of their cars and catching up.
The Thang:
Quick mosey to Loch Ness
Explanation given of the work to be done:
Run 1 lap – then 1 exercise lap – at first patio 10 decline diamonds (this slowly moved to more of a close grip decline merkins instead of diamond over the course of the workout) #modifying. Second patio – 10 jump ups, picnic tables – 10 dips then back to the start.
Run 2 laps, then exercise lap – same as before but 20 reps and back to start
Run 3 laps then exercise lap – same as above but 30 reps
Run 4 laps then exercise lap – same as above but 40 reps – this one hurt.
Once at this point, start back down and keep moving until out of time.
One added wrinkle – on the exercise laps, if you were on the bricks of the patios you were bearcrawling #crowdpleaser #smokedQ
Simple workout but simple does not mean easy.
Mosey back to launch – 1 minute over.
Done
NMM:
There was a lot of attempts to poke the bear last night by some who will not be named #asianhobbit, but YHC wasn’t having any of it. Figured silence was the best response – keep everyone guessing and wondering if Angry Q would show up in the gloom.
Anyway – YHC definitely wasn’t creative this morning but when something works, why change it. This one is brutal – always in motion and for different lengths of running and exercises which keeps it changing. As stated earlier, YHC needed to work on endurance and work capacity and love these grinder kinds of workouts. And everyone crushed it.
Pebbles and JRR came the closest anyone has to completing it and that is with the bear-crawls thrown in to slow people down. Guess YHC will have to come up with some new wrinkles to make it more difficult next time.
Solid effort by all Pax today and it was nice to have some newer faces out to The Brave Jean Claude – keep on coming out.
YHC is still smoked from this one so not much creativity in writing the BB.
Lots of work done today. 100+ diamond derkins , 100+ jump ups, 100+ dips, 250+ yards of bear-crawls and 4.8+ miles.
Thanks for the chance to lead this great group. This AO is always fun and there is always a great group of pax – makes the workouts much better to suffer together.
That’s all YHC has – shout out below for anything missed.
Announcements:
Still time to sign up for mudrun – very few teams signed up so far. If interested, talk to Fire Hazard.
Champagne Out.
10 Goats took a break from Easter Egg painting, tying bows in their hair (if they have any), and pressing their Easter outfits to come out and further develop their running stamina and form. It was an AWESOME morning for running… and that we did! After a heartfelt disclosure for NO ONE… off we went (80% that is… Nuke and Mr. Brady made their usual late entrances!)
The Thang
1. Warm-up for 1 mile + some stretching
2. Head to Devil’s Turn (Starbucks at The Greenway), with repeating iterations of 2:00 I-pace, 1:00 recovery, 1:00 I-pace, :30 recovery, :30 I-pace, :30 recovery… repeat for 4-miles out and back.
3. Cool Down and quick stretching.. DONE!
5 to 5.5 miles covered depending on your pace.
Moleskine
Excellent job out there this morning. I was a bit relay-inspired from Palmetto, so I wanted us to start experiencing some different terrain and hills. The beauty of this program over a 4-mile course is that you can’t predict where you will be when a segment comes up. Which is much like a race where you will be hitting hills when you are feeling strong, and hitting them when you want to quit! We’ll keep doing these type of runs and I KNOW you guys will continue to crush it as you did this morning!
Special welcome to Thin Mint who came for his sophomore post after his V-post at Anvil! Brave man to tackle an unknown running workout, but Thin Mint quickly proved he can handle it! Great to have you out!
Mr. Brady and Thin Mint were leading the way for most of the morning. Retread was looking exceptionally strong after his exceptionally strong V-Q at Peak 51 on Thursday. Great stuff!
Kotters to Icicle, who got some extra credit with Huggy Bear… they both were at Devil’s Turn on Thursday, then MG on Friday…. #runningstrong!
Geraldo, Booyah and Strange Brew were consistent all morning, which is the name of the game!
Special shout to Nuke! He keeps getting stronger… he gave it all today! Runs like this morning are what pushes all of us to be ready for a variety of running challenges/eventst!
Again, excellent job to everyone who came out this morning!
Mr. Brady took us out in a strong Good Friday prayer!
Announcements (stolen shamelessly from Retread’s BB yesterday because they are that good!)
13 ish pax got after it on a threat of Rain.
Here is what happened.
Run up to parking lot
COP
15 IW – CAD
20 MC – CAD
15 Merkins OYO
3 laps up and down and around on the stairs
1 – Merkins – 15
2 – Burpees – 10
3 – LBC’s
Mosey to Paladin Hill
11’s – Jump squats (or squats in my case) at top and Wide armed merkins at bottom
Flutter
Russian Twist – 20 – CAD
Mosey to parking deck
Run 4 flights and down stairs – 20 merkins at the bottom X 2
Partner work
1 – Runs
2 – 100 Merkins
Second round
1 – Runs
2 – LBC’s – 200
MARY
COT
NM
Was a good morning to be out, weather was nice and the rain hadn’t come so no humidity (maybe a little). Haze scared me by giving me a hug this morning. Wasn’t sure if he was messing with me or if he actually cared #jaded. Started off with a solid mosey up to the Panera parking lot. I had to start off with IW because I was already tired trying to keep in front of the pax.
1st round was good but by the third I wasn’t sure if I could make it through what was planned that day. I was really trying to get about 3 miles in which would had been possible had it not been for PALADIN HILL. HAze mentioned that Chelms was probably running the real hill, we all talked about how bad his burpees would have been and how he would have been called a LAZY AMERICAN. Way to go chelms. Even in Italy. WOW
I hadn’t been to centurion in a while and had completely forgotten how tall that thing is. 11’s were called and I immediately got passed by Lorax, Haze and well…..several others. They had to call Mary while I was working on my final one.
Heading back to the parking deck without a break was probably not the best idea. Gerber was behind me and I could feel him wanting to completely pass me and make me feel bad. Don’t worry, mission accomplished after the first round up the parking deck.
Partner work seemed to go well with the exception of me.
Margo – Thanks for letting me lead and the opportunity.
Make it out to an AO you don’t go to that much. It is good to see people that I don’t get a chance to see that much.
8 ninjas showed up for a workout that Diamond Dave would be proud of.
The Thang:
SSH IC x 20
IW’s IC x 10
Merkins IC x 15
Hill for 11s dry docks
11 at top 11 at bottom
10-10
9-9
“”
1-1
Run down to long benches for
3 rounds
20 derkins
20 dips
20 lbc’s
3 rounds of:
20 step ups
Run up hill to street
25 squats
Run back down
25 monkey humpers
Up to field : Partner Up
P1 field sprint
P2 Dollies
Flapjack
Rinse and repeat
P1 run with 15 Merkins on other side of field, run back
P2 rosalita
Flapjack
Rinse and Repeat
P1 run w/5 burpees
P2 bicycle
Flapjack
Rinse and repeat
Back to lot
Circle up for 6 MOM
Rotating cadence calls, each pax calls the rarest, if ever performed, ab exercises.
Recover
Moleskine:
I knew early that I would need to work hard this morning as we didn’t have a big bunch but we did have a fit bunch. The hills and dry docks set the tone for me and heated up the legs pretty well for a legs and abs intensive workout. Veteran and chatty group for sure. Rhapsody was killing it out there. He has fully recovered from whatever got a hold of him and then some. Beast. Orange Whip, Squid, and Pop Tart meant business as well. Horsehead and Simba made sure to remind me how much they have missed me this far north in an insulting and backhanded sorta way. I hope you boys have a nice break and thanks for showing up!
We will plan to be off-campus on Friday morning to do some 2-1-30 running on the open road. Here is how it will go down:
1. Warm-up/Stretching
2. We will head out for a sample relay-like run where we run at I-pace for 2:00, recover for 1:00, then I-pace for 1:00, recover for :30, and finally I-pace for :30 recover for :30.
3. Continue to repeat until we’re done on our “leg”.
4. Cool-down/stretching
Bring your headlamps if you have one. If you’re programming a watch, just repeat the 2-1-30 circuit 8 times… that should be enough for our time together.
See you in the morning! SF
12 (almost 11) novices to the comedic industry and one grizzled vet performed only for themselves this morning at Hydra. Quite a bit of back and forth going so it was tough to keep up. Exactly the kind of workout that I enjoy. Here tis…..
Jog to back of church for the warm up – SSH & IW
Partner up and jog to the field at the back of OP.
Partner 1 runs back to picnic area for 5 burpees (or 20 merkins) then onto the playground for 5 pull-ups
Partner 2 does a modified beast but with 10 at midfield, 10 at 100 and 10 back at midfield
We increased it to 30 reps and then 50 reps for the 3rd loop. Exercises for Partner 2 were diamond merks, wide merks and squats.
Moving on….
Starfish Mary – 20 of each exercise at the corners and burpees (or 20 merkins) at center – 4 corners were heels to heaven, flutter, back scratchers and something else
Jog back to school
Cool down with IR around school
Moleskin
Here is what was noticed today…….
That’s it. Fireman Ed tried to chime in with some announcement about little boys and clothing or something to that…… It got wierd and my recorder was off so no need to mention.
Happy Easter everyone.
Yours truly…..
Little mumble chatter regarding p200 and how Ringer stated it was much easier being on a 6 man team vs. 9 man team! At that point we all secretly (& verbally) wanted to hurt him.
Side note: General Q’d and didn’t have access to the site so I’m taking the liberty to fill in some gaps via what he said happened vs. what actually happened.
Warm up
Nice easy mosey to loosen up the legs and get the blood flowing (BH: side note, that half mile “nice easy mosey” was more like a 630-7 minute pace half mile sprint)
The Thang
Merkin set (10 rep, 8 rep, 6 rep x each placement below) (BH: AKA a sick version of mucho-chesto)
Pull-up (10 rep, 8 rep, 6 rep).
Dip-set (10 rep, 8 rep, 6 rep)
Negative (partner):
Mosey over to dragons back. Weighted squats (5 reps + hill sprints up the dragon) x3. (BH: Weighted meaning “partner” squats. As always Copay was the partner of choice for these, unfortunately for him, he was my partner!)
Finished with a slow mosey and back to COT with a 1 minute forearm plank to tighten up the core.
Moleskin
BH: Needless to say after the this workout, I’m having trouble typing this up. Luckily for me I’m able to rest arms on my desk so all good on that front! As always, lots of things around the regions. Great Q General!
General / Bounty Hunter over and out!
11 PAX made the right decision and started the day with a journey around the Peak 51 AO.
Mosey to parking lot behind school for COP.
COP
Mosey to track/playground area for circuit work.
PAX complete 5 pull-ups, 10 merkins, 20 LBCs, then run a lap. Rinse and repeat 3 times.
Mosey to the Greenway and continue until reaching Fountain Rock Park. Partner up.
Round 1: partner 1 step-ups until partner 2 returns. Partner 2 runs to benches, performs 20 dips, runs back to partner 1. Flapjack.
Round 2: partner 1 LBCs until partner 2 returns. Partner 2 runs to benches for 20 derkins, runs back to partner 1. Flapjack.
Mosey to the hill behind the softball fields for 7s. Burpees at the top of the hill, squats at the bottom.
Mosey to the wall near the basketball courts for this week’s installment of the People’s Chair.
Mosey around the side and front of the school back to launch point for PAX-called Mary. We engaged in a solid variety of core work, including the dolly, flutter, heels-to-heaven, protractor, Russian twist and Rosalita, with cadence en español under Drop Thrill’s guidance.
Smokey took us out with a great prayer.
There was not a great deal of mumblechatter this morning (at least not that I heard), so I’m going to take that as a sign the PAX were sufficiently challenged by the Weinke. Smokey and Simba were leading the pack throughout the morning. I was confused when I looked across the COP and saw Simba doing IW when I called for SSH, but later deduced it was a modification to protect his recently healed paw. Or he may have been playing #refusenik to mess with the first-time Q. Extra credit awarded to Booyah and Slim Fast for their pre-run.
Thanks to Geraldo and Slim Fast for handing over the keys and giving me the opportunity to lead.
With the full moon shining and fresh pollen on the boardwalk, 11 men set out on the 4 Mile Creek Greenway for some extended threshold pace running. The plan was for a 1 mile warm-up, 20 minutes at threshold pace going out, 3 min recovery coming back, then 20 minutes at threshold pace the rest of the way back.
That was the plan… This is how it actually went down:
After a late arrival and a haphazard introduction to the plan, the PAX still decided to follow YHC out onto the greenway. Haggis soon started lobbying for a dynamic stretching session at the end of the 1 mile warm-up. His talking points included “I’m old”, “Frasier will beat me if we don’t do it”, and some other incoherent facts. His lobbying eventually worked, and he was allowed to Q jack the workout after the 1 mile was complete.
Hairball was having none of that and continued on into the night. When we saw him again, he was busy contemplating the next GIF to be hurled into the twitter dome. The man is a machine.
While dynamically stretching on the boardwalk above the marshland, Bratwurst notified us that a full 20 min at Threshold pace would put us too far from home and the plan was modified to a 15 min out, 5 min back, 3 min rest, and 20 min back. The PAX was briefed and we were off on the adventure.
Bratwurst likes to call threshold pace “comfortably hard.” To that, I say “horse crap.” It was just hard today. Haggis came for business and didn’t talk much (competitive advantage), Frasier set a ridiculous pace, and Bratwurst’s geometric triangulations worked well for the overall distance/time.
Bunker’s new watch must have done as promised on the box and made him faster today since he got back early. After seeing that thing in person, it is a downright sporty instrument. #watchenvy
Welcome to Icicle who was an FNG today to Devil’s Turn. Thanks for coming out and getting some miles with us!
Ironsides gets the medal for overall push as he stretched it to the limit before turning around. Welcome back to DT brother! Way to push it.
Baracus is steadily getting back into this running thing. From the looks of it, he may now be on vaca though. I guess this morning was a downpainment on some relaxation. Enjoy the rewards.
Hannibal and Huggie Bear are clearly going to have a severe jump on their BRR teams with all the miles being put in. These sessions at threshold pace will pay dividends come September.
This morning was awesome men (even better when it was finished and the pain subsided)! It is always fun to be out there pushing the limits of reason with you guys. Thanks for pushing!