It all started as a typical Friday morning at Joust. Our 80 yrs old Asian friend moseyed aimlessly up and down the parking lot while Jeti emerged from the far side of the campus denying he was spending time sitting on the throne. Faculty has its privileges!
We got started… Moseyed down the parking lot to between the front of the buildings for a little COP. SSH x 20, Merkins x 15, slow squat x 20.
Moseyed to the hand railings for 10 decline Merkins and 10 supine pull-ups. Rinse and repeat 15xs, 20xs, 25xs.
Mosey to bottom playground to pair up. P1 runs to top playground and does 15 hanging knee ups and runs back while P2 does Merkins. Flap jack. Rinse and repeat w 20 squats and wall sits w air presses.
Mosey to track and run 1 lap at nice pace.
Get into 3 groups of 3. P1 does Merkins, P2 does diamonds while P3 runs 70yrds and back. P2 runs while P3 does Merkins and P1 does diamonds. When P2 comes back P1 runs and P3 does diamonds while P2 does Merkins. (A lot less confusing than what it seems). Rinse and repeat w burpees and 6″ plank, rock hoppers and mountain climbers, Mason twists and heels to heaven.
Run the track again and stop at bottom of G’ma mtn. Run up and down 3 times w 10 Merkins at bottom of hill.
Mosey to goal line and run 100yrd gasser.
Mosey back to parking lot for 5 min of Mary.
It started as a fun promising morning until the first bit of declined Merkins and supine pull-ups. Holy smokes were my shoulders smoked!!! Sheesh – all downhill from there! Did I hear the maintenance man say something about stepping it up?!? Jeti – can you look into that?
We covered a lot of ground and hopefully everyone felt it was a good variety of exercises.
Sorry I had to bolt before COT. Mr. Mom this weekend and had to get back to wake up my boys – hence the late post of the BB!
Pleasure to lead!
Do a lot of burpees.
Run a timed mile as fast as you can.
Do a lot of burpees.
Run up a hill many times, each time going further than the last. Go fast.
Do a lot of burpees.
Run a timed mile as fast as you can. If you can’t beat your previous time there is a problem in your head.
Shoutouts to all who completed this workout and competed against themselves. Bunker, Gumbo, Bean, and Frazier put in awesome performances. Frazier ran faster on his second mile than on the first. I don’t know if anyone else managed to do that. YHC did not.
Strong showing from all pax.
Thanks for the chance to lead. It was fun.
Except for the modified Peter Parkers (plank position, heel to hand or as close as you can get it) and the windshield wipers (on your 6, legs together at 90 degrees, swing from left to right), nothing too fancy about today’s session, but hopefully a good, intense workout for all.
The Thang
Mosey to the top of parking deck for some COP:
Run down the stairs and off campus to McMullen greenway trailhead for modified Murph.:
Jog briskly back to campus via Rt. 51 and back up to the top of the Tartarus:
Mosey back to the carpark for a few minutes of mary:
Moleskine
Well attended and hard working as always. I enjoyed returning to Centurion after a few week hiatus due to travel and other random excuses. Always an honor to lead the strong Centurions.
Annnouncements
F3 5yr anniversary shin-dig on March 5 at the Charlotte Music Factory. Sign up online.
Balrog CSAUP event March 12th. 5, 7, 11 mile options.
Chelms & Abacus organizing a fundraising 5k/10k run in honor of their brother Bill. April 2 @ Romare Bearden Park.
14 of Area 51 strongest turned out to have a Friday Fun day that ended up resembling an old school Skunkworks workout. Oh, the memories….
The Thang:
5 burpees, SSH x20, Jog around lot
5 burpees, Merkins x 10, Jog
5 burpees, Side Lunge x 10, Jog
5 burpees, Low slow Squat x 10, Jog
Circuits (with Partner)
Pt #1 does exercise while Pt #2 runs to Rock and back (the timer)
Plank-arama
More Partner Work
Declined Merkin on partner’s back while partner planks (flapjack) x 20
Shoulder press partner’s legs while partner planks (flapjack) x 10
Race to Rock and Back
Rinse and Repeat
Mary (Swiper’s Q)
Russian Twist x ?
Freddie Mercury x 30 (?)
Over/under x 20 (?)
COT
Naked Skin
Announcements
F3 5 year anniversary party- SIGN UP
To be expected:
Often times you’ll hear the QIC mumble something along the lines of “This is NOT a race”, at which point someone amongst the PAX (usually YHC) strikes back with “Why would it not be a race? Yes it is!”. Well now YHC is on Q, and there will be racing. Competition runs deep in the heart of many men, and we’re looking to get it flowing in the gloom on Friday.
The Brave is traditionally a run-heavy boot camp, so don’t expect that to change on my watch. Friday we’re going to cover 4+ miles, including a “slow” warm-up run up good ole’ Ben Nevis, leaving no man behind. After everyone’s legs are ready for a pounding, interval sprints will be added to the route to help us arrive at our destination (which will remain unmentioned) for a break into heats, and teams, depending on how many PAX decide they are Brave enough. There will be exercises competing with those in your heats, and then some type of relay to finish things off and continue the push and support.
The goal of this workout is to push yourself, and your brothers, to become better…and get someone to spill some Merlot (Probably YHC). This will not be easy, but then why would you post? However, you can do it. So get that thought of “This guy’s crazy” out of your head. Because I am..but that’s besides the point.
Look forward to leading you all.
-Mario
10 Mountain Goats posted, including an on time Joker #loveyoulikeabrotherbrother and off we went for a little warm up and a run that looked like this:
Warm up down Strawberry Lane, hang a right on Rosecliff just to say we ran at least one hill, back to the SCMS track for the dynamic warm up of:
Heel walking x 20 each straight, oot, in
Toe walking x 20 each straight, oot, in
B skip x 20 each legs
Stride it out with gradual speed increase
6:00 at your M pace (Marathon pace) with 3:00 recovery
5:00 at T Pace (Threshold pace) with 2:30 recovery
4:00 at I Pace (Interval pace) with 2:00 recovery (see where this is going?)
3:00 at I Pace with 1:30 recovery
2:00 at R Pace (Repetition pace – only slightly slower than your mile time) with 1:00 recovery
1:00 at R Pace with :30 recovery
Cool down run
Perfect on time finish
NM:
Not so perfect Q fail have the recovery go the opposite direction…except we didn’t quite totally regroup…so then some ran one way, some ran the other, it is interesting how quickly you have to get out of each others way when there are runners going the opposite direction on a track especially on a quicker pace interval…#QFail YHC will work on NOT doing that next time. Got some good feedback on the rest times as well, may modify this one a little for the next go round. Must say that Voodoo kept his footsteps pretty close on YHC’s heels, thanks for the push brother. Insomniac is definitely showing the improvement, you may not see it brother but the rest of us do!
Shredder is not just a warrior ninja wearing a lot of sharp metal, it’s also a fierce and proud mary. Oroku Saki would be proud of this 45 minutes of ab shredding work, but the foot clan wouldn’t have stood a chance. Only the four teenage mutant ninja turtles and their old crusty leader, splinter survived.
Warm up
Mosey to the track behind the school (Commence the Shredding)
The Shredder (all straight count)
This took about 20 minutes with very little pause between workouts.
Partner Sprints around the track while the other does the workout (Flapjack) with Plank Series (right arm, leg, left arm leg,6 inches) in between each set.
Mosey to the flag
Endex
COT
Funny Farm Brought us out. Thanks brother!
When Becky said he would be out with a knee injury and GOP under the weather I thought, “what can I do this week to fill in?” After Shredding the gnar last week at Snowshoe and working on my legs and quads for the long weekend, I thought it best to “shred” the core. Lord knows It was getting a little soft after a bachelor’s weekend of junk food. Thanks guys for encouraging me to stay fit and active. See you next week.
11 men showed up on time and 1 just a little late for a blustery Devil’s Turn. After some instructions and warnings, the PAX were virtually chomping at the bit to get going (mostly to get warm through exertion). Strange Brew and Outback actually took off first with the PAX in tow. They had enough of the Q jibber jabber and set out on their own.
The plan of the day was to head north on Rea Rd until we crossed 51. This was the start point and the turnaround was where Colony Rd. begins at the light. This route is affectionately called the “Danger Zone.” It got this name from the originator of the route, Stump Hugger, who slipped and fell in one of the many mud holes on the way and busted up both knees. Thus, danger.
Today had even more elements of danger since there were many downed tree limbs strewn along the sidewalk. There was a lot of what sounded like mumblechatter on the way to 51 which turned out was actually just the PAX warning each other of impending doom on every step.
It was a great day of running with everyone pushing the pace up and down the hills. It seemed as though the wind was also against us in both directions. Is that even possible? Most PAX completed between 6 and 7 miles today.
Thanks for the push fellas. It is always a good time running at Devils Turn with you!
Announcements:
Da Vinci and Commentment convergence this Saturday
Balrog on March 12 – Signup
5 year Anniversary Party – Signup
Yup there is all kinds of good news with this workout since we’ll be getting the lengthiest intervals out of the way first, gradually decreasing the length of the interval while increasing the speed.
Some kind of warm up run and dynamic stretching as per the SOP
6:00 at your M pace (Marathon pace) with 3:00 recovery
5:00 at T Pace (Threshold pace) with 2:30 recovery
4:00 at I Pace (Interval pace) with 2:00 recovery (see where this is going?)
3:00 at I Pace with 1:30 recovery
2:00 at R Pace (Repetition pace – only slightly slower than your mile time) with 1:00 recovery
1:00 at R Pace with :30 recovery
Cool down run
YHC will be calling out the times, will have at least one iPad posted trackside to help keep track of time for those that do that kind of thing
10 pax broke out of the fartsack and fought through the windy conditions to post at Hydra. Brief explanation of the goal for the workout, which was to try and increase your pace at each set of running exercises. Then a quick disclaimer and we were off.
Warmup jog to Harris Teeter shopping center, circle up in the back lot
SSH x 25
25 Merkins OYO
IW x 25
25 diamond Merkins OYO
Low slow squat x 25
25 wide arm Merkins
Run back to the church entrance (at a little faster pace), partner up and grab a lifting rock
P1 curls, P2 run to Salvation Army box and back (at a little faster pace), flapjack
P1 squats, P2 run, flapjack
P1 tricep extensions, P2 run, flapjack
P1 lunges, P2 run, flapjack
Mosey to the track
P1 run lap (all you got), P2 LBCs, perform 10 hand-slap Merkins with partner, flapjack
P1 run lap, P2 heels to heaven, 10 hand-slap Merkins, flapjack
Had 2 more laps planned, but running out of time.
Circle up for 2 minutes of Mary
Dolly x 20
Protractor – each pax call out degree (x2)
DONE
Moleskine
Great work out there by everyone. Guys were really pushing it, getting faster with each exercise and leaving YHC in the dust. Good to have Sledge (Hammer 2.0) out there showing everyone how it’s done. Oh to be young again! Sound off below with anything missed. Thanks for allowing me to lead, always a pleasure!