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!
9 guys showed up today, a MUCH better showing than last week.
The Thang:
Warmup:
Mosey around the church to the lower parking lot.
Main thang:
Circle up:
10 x Merkins
15 x SSH
8 x Merkins
10 x Mountain Climbers
6 x Merkins
10 x Carolina Dry-docks
4 x Merkins
Partner Up. Grab one rock per group.
Called exercise while partner runs suicides
1st exercise: Bicep curls
2nd exercise: Shoulder Presses
3rd exercise: Low-Slow Squats
Mosey to back parking lot
Starfish 1
Middle: 10 Low-slow squats
1st corner: 10 merkins
2nd corner: 10 Carolina dry-docks
3rd corner: 20 LBCs
4th corner: 10 Mountain Climbers
Starfish 2
Middle: 10 Low-slow squats
1st corner: 5 pull-ups
2nd corner: 10 Carolina dry-docks
3rd corner: 20 LBCs
4th corner: 10 Mountain Climbers
Mosey to the wall.
2 x Wall sit
1 x Wall sit with arm-raises (50)
Mosey to front parking lot for some Mary:
15 LBCs
15 Flutters
15 RosaLitas
Protractor
fin.
Thanks to all that came out!
A dozen of the finest men available at 5:30AM in a windy elementary school parking lot assembled for this weeks edition of watch the Q self-destruct Meathead. The parts I remember are as follows:
THANG:
Circle up around the Q while he assembles his arrangement of kettlebells, camouflage bluetooth speaker (with hunter orange accents), and water bottle. Embrace the fact that Meathead is the only workout where you can talk a lot of junk AND bring a lot of junk.
Warm
Upper
Lower
Swerkin
Dubs
Finisher
SKIN:
Always good times at the Meathead.
ANNOUNCEMENTS:
Whatevs
Horsehead
Seven guys came out to get some mileage in before, well I know for sure 5 guys came for the pre run we had 2 Pax running during the workout! Anyway here’s the mileage done:
Double E – 13.2
Kieffer, Glass Joe, and Crab Legs – 10
JC AKA Alphabet Soup (FNG Pre Run only) Welcome brother hope to see you out in The Gloom with us more often. And Mayday – 6
Happy – 3
A lot of mileage was done and for those that stayed for the main event got a few more miles added on!
A quick conversation with Glass Joe and wait what’s this our we carrying out everyone’s favorite plates? Hairburners from Turnpike not sure you will have to wait and see!
The Thang:
Hairband Mile
COP:
SSH IC X 30
Imperial Walkers IC X 20
Let’s Mosey. Mosey we did but not far as it was time for the Tour de Hairburners:
Hairburners around the parking lot starting and ending at the island where the middle schools American Flag is.
split up into two lines and here we go:
Round 1:
1 member of each team will start the tour de Hairburners while the other team members do 5 Burpees sprint to relieve your team member and continue doing so until we get to the finish. Burpees and Hairburners always make a great combo.
Round 2:
Same concept just instead of Burpees the PAX members not pushing the plates will complete 10 Carolina Dry Docks.
Round 3:
Same concept just instead of Burpees the PAX members not pushing the plates will complete 10 Merkins. Plank when done!
Two lines were formed again and we had ourselves a little Indian Run to the stadium where the next installment of pain was to be had!
When all PAX members were at stadium instructions were given. Thanks to OBT for the plank work until all PAX arrived!
Stairway to Seven:
Start at the bottom of the bleachers with 1 Burpee, then 1 decline merkin on the first step, run to the top of the of the bleachers and complete 1 squat. Rinse and repeat adding one to each exercise ending with seven total. Plank when done
We have some time so let’s do it again. We changers up the exercises but same concept. Start at the bottom with LBC, first stair Incline Merkin, Squat at the top of the bleachers. Rinse and repeat until you complete 7 of each exercise.
Time to grab some wall! When we did everyone was to comfortable so we dropped it an inch.
Peoples Chair w/ 50 Air Presses
10 Burpees
PC w/ 75 AP
10 Burpees
Let’s just go for it all!
PC w/ 200 AP
5 Burpees was what was going to done next but there was some chatter going on that 5 wasn’t enough and that anyone could do 5. Double E and Glass Joe you are right so let’s make it 10. I could be wrong but there may have been a refusenik by Glass Joe?
Let’s mosey back to the parking lot!
Once there everyone was lined up for another round of Hairburners. Wasn’t on the agenda but I like to give the people what they want.
Hairburners halfway around the parking lot with each memeber not pushing completing 10 Squats.
4 MOM
Rosalita in espanol IC X 30
Flutter IC X 20
Dolly IC X 20!
Done!
Thanks to Glass Joe for taking us out!
Great job by all the PAX. Always nice to have Zip out there with us. Drop Thrill making an appearance as well was a nice site to see. Glad to have you out their with us brother. OBT welcome to Outland hope you enjoyed your time. Thanks for the mummblechatter regarding my hat. Yes I know the Mets were good last year and hopefully they will be Great this year. Although I do not think you agree with me.
Welcome FNG JC AKA Alphabet Soup Pre Run only. Hope to see you out in the Gloom more often to join us for the main event. If not by all means join us for the pre runs.
Announcements:
OBT reminded us about the 5 year F3 celebration going on in March. Go to the F3 website and click on the banner at the top to get info on it. Sounds like it’s going to be a great time to get out and meet your brothers of the nation.
Comment below on anything I missed!
Always an honor to lead you my brothers!
Aye
TP
Cantore forecast a bit of rain for the morning. One site Q was DR in Chitown for work and the other site Q was MIA. YHC agreed to Q at Dromedary and 10 other strong UC men elected to join me at Marvin Ridge Middle/High School campus. Tweeted that we would stay on the solid surfaces and mostly kept that promise other than one slight detour. Think everyone made it through unscathed.
As the clock struck 0530 hours, we headed off for a nice little warm-up jog around the high school. Started off with 10 PAX and Doc wheeled in as we were making our way in front of the high school. It was one of the few times Doc was in the 6. We managed to work in some high knees and butt kickers before circling up at the back entrance to the campus for COP:
Time to get the main event started. Made our way down the driveway behind the school and stopped at the Tennis courts. As I was picking up my 2.0 from school earlier this week I noticed how there were 4 No Parking signs lining the back driveway, spaced evenly apart. Perfect setup for the running of the Beast. Instructions were provided for the 6 rounds, with 6 stops each round with 6 reps of a called exercise at each stop.
We added in some plank work for the early finishers to gather the PAX after each round.
With that behind us, we headed over to the patio outside the cafeteria of the Middle School. Gathered around the benches for some circuit work, as follows:
Headed back towards the launch point before gathering in one of the vast Student parking lots. Lined up on one side of the lot for the Stack, which consisted of the following:
Clock was flashing 0615 hours, so we headed back to the cars
COT
NMM:
Announcements:
For a moment this morning it appeared Dollywood and Header would be hitting the Starbucks a little earlier than planned. 5:28am – the sun came out and so did the rest of the brave pax. Witch Doctor do a little dance to stop the rain? Whatever it was – we began…
COP – SSHx50, merkins x 10, mountain climbers x 20
Mosey to track – 1 lap – 50 Merkins – another lap – 50 CDD
Mosey to concession stand – wall sits w 50 air presses.
Mosey to bleachers by baseball field – run back up the steps, down ramp to bleachers 50 supine pull ups. Rinse and repeat run w 50 dips, and then 50 Merkins.
Mosey to concession stand – wall sits w 50 air presses.
Mosey to parking lot. Gather at light pole and plank. 10 merkins at pole light sprint to 3rd light and sprint back and do 10 Merkins and plank.
9 diamonds push ups ditto
8 wide arms ditto
7 Right hand forward ditto
6 left hand forward ditto
5 nipplers ditto
4 partner slap minus partner merkins
3 hand release Merkins
2 clap Merkins
1 x 10 Merkins
Mosey under the shelter for some dry concrete and some Mary.
50 lbcs, 20 heels to heaven, 20 Freddie mercury, 50 lbcs
It really was sketchy early on as the rain looked like it was settling in for the day. Miraculously 5:28am it stopped and we got going! It was great having an FNG (maguire) show up on such a miserable day. Thanks Marge for getting him out of the fartsack! He lives in the hub of Area 51 @ the arboretum so no excuses from here out! We moseyed down to the track where to hear us sloshing through the puddles on the asphalt was quite a treat! Only but the best for our student athletes @ CMS. Still not quite sure why I got stuck on the number 50 today for all of the exercises. Maybe to pay respect to the most consistent 50+ dude in all of F3 – Freedom? Perhaps but nonetheless, 50 seemed to get the burn going. As we moseyed to the baseball field it became apparent we’d have to circumvent the lake that developed on our running path. I think Fletch took a dip as we waded through shin deep water. We found a way to get around it and kept moving. Up to the parking lot as we knocked out a few Merkins between the runs – Butter Maker called out The Q as YHC was lame in his creativity of diff types of Merkins – partner slap w no partner? Huh? Only so many ways to do a merkin!! It was a great morning – lots of heavy breathing and heavy lifting. Good Hands – good to see you – hope the kiddos get better. No more business travels!