#Backblast: 1st Stonehenge of 2016: Loch-Ness Laps and Logs

#Backblast: 1st Stonehenge of 2016: Loch-Ness Laps and Logs

On the 3 year anniversary of the Stonehenge site launch,12 men overcame the warmth of their fartsacks and New Year’s Day hangovers to make good on their 2016 fitness resolutions in some chilly 30 degree weather. YHC was given the keys to Stonehenge from MicCheck, and hopefully the complaint box doesn’t overfill once he gets back from the beach.  The focus of the workout was to increase grip strength, improve core muscles, and create some muscle confusion through the use of heavy tree logs (part of a 100′ Poplar tree that was dropped ion my property a week ago).  There was less running than normal, but all PAX members were faced with the individual challenge of how hard to push themselves (log choice, partner choice) and doing some new exercises (16 reps of each, for 2016).  As many of you will be doing OCR Races and Mud Runs in a few months, grip and core strength are very important elements to success.  Here is what the PAX did:

The Thang:

  • Mosey over to parking lot south of Einstein Bagel for some warmup exercises.  First exercise: was “The Wave”which was intended to simulate the human wave at a sporting event, as a joke, but just ended ups being rather stupid (#failednewexercise). It was however, the easiest part of the workout though.
  • 16 SSH in-cadence / 16 sky-humpers in-cadence / 16 broad jump burpees (jump forward & back) in cadence
  • 16 ab-crunches + 16 full sit-ups while Partner #2 planks holding Partner #1 feet (Flapjack)
  • Mosey to Lochness lake.  On the wall seating wall, do 16 single leg pistol squats for each leg
  • Mosey to exercise trail for demonstration.  New exercise: ‘Toes to bar’ – PAX hangs from pull-up bar, and touches toes to the pull-up bar, like a hanging ab crunch)
  • Start ‘The Lochness Mile’ which is a total of 3.3 laps around Lochness Lake. After each set of partners selected a log, weighing anywhere from 25-67lbs, Partner #1 carries/runs log of choice around lake (grip). Meanwhile, Partner #2 runs to pull-up bar for 8 pull-ups & 8 toes to bar hangs (abs & grip). Run back to intercept Partner #1 carrying log. Before flapjack, both partners perform 16 dumbocrats each (8 derkins legs on top, 8 derkins legs on bottom, both partners pushing, Flapjack)
  • In the open grassy area, Partner #1 performs 16 ‘Al Gores’ with the log, which are deep slow squats bear hugging the log, while Partner #2 does Russian twists (flapjack)
  • Partner #1 performs 16 standing rows with log, back straight to eliminate injury. (log touches ground, log touches chest) while Partner #2 does laying straight leg toe touches (flapjack)
  • Partner push to second tabletop (flapjack)
  • Partner pull to second tabletop. (flapjack)
  • Partner fireman’s carry to second tabletop (flapjack)
  • Partner wheelbarrow to first tabletop (flapjack)
  • Log throw to partner 16x each
  • Finally ended with the log push-up pyramid (Partner #1 performs 1 merkin with one hand on the log while Partner #2 rests (flapjack).  All the way to 10 and back down to 1, switching hands. 100# total
  • Ruck log back to the Vine Restaurant.

Moleskin:

STRONG effort from ALL the pax, and YHC truly appreciated the PAX willingness to bear with me and go with the flow on my virgin Q.  This workout was not easy, and was probably made for the likes of meatheads @Pebbles, @Loogie, @MadameToussads, @MightyMite (next time fellas). A few observations….

  • WildTurkey, fresh off his holiday vacation, was ready to go.  After crushing a 12 mile run with the M a few days ago, he had called out @Mario on Slack, and forced @Mario to head out of town to a Hello Kitty Convention just to miss the workout.  WT did not disappoint, and was pushing hard as evidenced by the many bark stains on his bright yellow jacket post-workout.
  • T-claps to Wild Board for posting.  Not sure he would have, if he was told ahead of time he would need to partner-carry FNG AstroVan ~230lb across the field. But as them pastors say in church, “You got to rise up!”
  • If YHC saw correctly, Market Timer and Lex Luther looked like a Financial Regulator and Marvel Avenger were chasing them (respectively) as they were the only two PAX seen RUNNING with their large logs around Lochness (#thatsoundsweird). Something about the fact that they grabbed two of the heavier ones, probably incentivized them to move faster to end the pain. Tremendous work fellas.
  • Frehley’s Comet hung toe-to-toe with partner JRR Tolkien the entire workout, and set the tone for 2016 by choosing the 57lb log and showing that his old man strength is still a force to be reckoned with.
  • Dolphin was heard repeatedly complaining (#shocker) that YHC should never be allowed to Q again, while he was pounding out the log pushups.  Meanwhile, he was ahead for most of the workout. Some people just can’t be satisfied… #dolphinistheman
  • Paper Jam had a serious look on his face, as he put in the work this morning… YHC is hearing rumblings that his VQ is coming up next, which maybe put him in a mood. Or it was the fact he wasn’t very pleased I cut down his friend the poplar tree. Hey man, it got struck by lighting, not YHC fault!
  • Honey bee claimed Haggis in the parking lot as his partner once a partner workout was declared, thinking maybe today was a running workout. Knowing the workout (strength not running), YHC did not think this a good idea, but waited to see how it would play out.  Well, everything seemed to work out, since Honey Bee chose the 52lb log… Or wait, was it the 25lb log to carry (#lightestlog)? Maybe it’s my recent Lasic surgery but that log looked like a overgrown twig! Maybe YHC should just shut up, because Honey Bee runs 3hr marathon #dropthemicrophone.
  • Haggis, fresh off a second place trail finish did his usual dominating of the workout, in short sleeves no less. YHC did not take ‘The Stone Man’ Haggis recommendation to throw the heavy logs over your shoulder, 1) mostly for injury reasons and 2) most of us were raised playing video games in the USA, not hauling stuff on a farm in rural Scotland
  • Bevo looked more like an ox than a longhorn out there as he was making the nearly 60lb log look like it was weightless.  We’ll use settle on ‘Beast’ rather than a specific animal, especially given the sounds of intensity coming out of the man on the Lochness mile.
  • FNG AstroVan made the trek all the way from Charlotte Motor Speedway down to Ballantyne for his first post (was first to arrive at workout as well). The guy has lost more than 60lbs in the last year or so, which is amazing.  Looking for great things from him in 2016, and look forward to seeing you post next time!

It was a pleasure to lead this group for my virgin F3 Q, sorry it took so long, but hopefully the writeup was worth the wait. Great effort again fellas and I hope you’re all sore!

Announcements:

  • F3 Metro Muthaship Monday (1/11/16: 5:15am to 6:15am) – JRR Tolkien has the Q (shameless marketing plug). Would love to see some fellow Area 51 representation at the Muthaship (12 story parking deck Uptown) for one of the hardest workouts F3 has to offer, with/against the Metro’s top talent. Take yourself out of your comfort zone, and show up once to take your workout to the next level! Contact me for details.
  • Joe Davis Memorial Resolution Run next Saturday 1/9/2016 (10k @ 8am / 5K @ 8:05am) … help A51 repeat as F3 Region Champs (top 5 scores count).

#stonehenge / #F3stonehenge / @JRRTolkienF3 / @F3Area51 / @F3SOB

Lessons Learned or Six of One, 1/2 Dozen of the Other

Post on behalf of “The Late Show”
The Thang
Let’s go.  Hairband mile to the circle up.  The proper disclaimer given, along with some material sure to provide hours of conversation between father and son, and we start a new year together at Outland, 23 strong in the silent majesty of a quiet winter morning.  Luckily no one in a bathrobe emptying chemical toilets into sewers….. Although we did have some spectacular fart sounds from 2.0 corner.
COP:
Imperial Walkers, Slow Squats, Slow Merkins.
Count off into groups and head to the back of Horsehead’s truck for some homemade F3 Christmas packages, 50 pound rucks and a couple heavy kettlebell’s.  Off we go, swapping the coupon between team members.
First stop, the bus lot for some team work.
P1 completes 5 squats with the weight while P2 and P3 do jump squats.  Trade off until all have done the work and plank it up.
While we wait on Countertop for some extra gloves…. 5 burpees on your own, along with some flutters counted out by Double E.
Pick up your package and off we go to the elementary buses, trading off as we go.
Second stop:  P1 sits on ground, P2 and P3 help him up 4 times, right arm twice, left arm twice.  Switch partners till all have gone.
Third stop:  P1 lunge walks about 4 parking spaces then hustles the coupon back to the team.  P2 and P3 are patiently exercising till it’s their turn.  2 full rounds with merkins, burpees, mtn climbers, jumping lunges, and some others thrown in.
Mosey along the gravel road behind Middle School (detour up and down the steps) back to the front of the MS and handoff to Horsehead.
With The Late Show’s all around warmup complete:
5 Hairband Miles, NASCAR style.  (The left hand turns worked well for FNG Sajak who had been wearing a loaner pair of 2 left hand gloves from yours truly)  On your own, stopping at lap 1 for 1 burpee, 2nd for 2, and so on.  Plank and wait when done.
Grinder Stations:
As teams:  P1 does Supine Rows, P2 up the hill and 10 burpees, P3 to the courtyard with the weights and back.  Settle down!  Everyone gets a turn!
On the Wall:
Everyone on the wall for some much loved People’s Chair, with Air Presses, Donkey Kicks, and Coconuts Over Banana thrown in. Along with a couple decline merkins and catching of breath.
Line up:
We hit the parking lot for some stop and go work.  Sprint between parking signs, stopping at each for 5 merkins, then hustle back to the start line.  Round 2 do some bomb jacks.
Circle up for Mary:
Double time:  Dolly’s, Heels to Heaven, LBC’s, done.
Count off and Name-O-Rama.
Announcements:
There is a run next Saturday, be sure to visit the F3 website for info on other Area’s of Operation in Union County.
Thanks Horse for taking us out with prayer.
The Moleskin
Welcome Friendly New Guys!  Sajak, Omaha, Hoser, Messi, Knievel, and Willie Mays Hays… Great to have you guys with us!  You might come out to sweat off a few pounds, but you will stay because you’ll make some friends & brothers.
Welcome back DonutHole and crew, good to see you guys and glad to have Donut Hole back from overseas.  Thanks again for serving our country!
Smokey and Goofy Foot 2.0 had a good father/son conversation thanks to The Late Show’s disclaimer….  Smokey to Goofy Foot as they walked back to their car:  “Son, we shave our faces, not our legs.”
Horsehead did a bang up job purchasing some surplus Army duffel bags from the Internets.  He’s so pumped that he has offered to lead us in a 6 week series on how to bargain shop on the Internet.  His shrewd and calculating equine mind helped him to talk the seller out of the original price of $10 each duffel and down to an amazing deal:  3 duffels for $30.
We welcomed Glass Joe to the coffeeteria at McD’s for his 2nd of 3 breakfasts.  Some resolve to eat a bit less when the new year starts….
Solid work by the PAX today! And great to have some 2.0’s heckling us from the sideline:  Boondock, Messi, Evil Knievel, Crazy Train, Green Machine, Raider – Thank you guys for the words of encouragement.  Nothing helps the stitch in your side quite like hearing, “Faster, you’re going to slow.”

Ascent meets Olympus

YHC pulled into OP to see High Tide getting extra credit with a Pre KB routine. Impressive with our 1st cold morning in a while. YHC will take the cold and dry any day over what the last 2 weeks have been. SF was firmly planted, 8 pax gathered to take on what Ascent and Olympus had to offer. Properly disclaimed, some might question that, off we went into the gloom.

Mosey to the other Parking for Warm Up with SSH, IW, LSS, and MC.
Next the Q confused everyone with sub par explanation.
3 corner grinders. One runner, AMRAP at each corner until runner reaches you, then run to the next corner.
Corner 1 – Merkins
Corner 2 – Squats
Corner 3 – CDD
We did 1 round when Gummy and Hopper arrived. Added a 4th corner of Lunges for 3 more rounds.
Mosey to concession area for Circuit Work:
Dips X 15, Lateral Lunges X 10 each leg and Merkins X 15.
Rinse & Repeat
Mosey to back of the school & grab some wall for the following:
Hands out in front and Mall Cop 30 second 10 count with some type of Jane Fonda criss crossing of hands movement. Not sure what happened here.
2 rounds of People’s Chair with 50 air presses.
Mosey back to launch for for Gullah to take the 2nd half:
Per the Tweet on Friday, KB’s were brought and had plenty for all.
AMRAP as follows:
1) 5 minuntes of 15 KB Swings & 5 burpees
2) 5 minutes of 10 Goblet Squats & 10 Merkins
3) 5 minutes of 5 Lawnmower pulls each arm, 10 Upright Rows, 10 Good Mornings
4) 10 minutes of 10 Presses, 5 per side Suitcase Lunge, 5 per side High Pulls
Take a lap around the mini track and back for Mary:
Pax Call went something like this(Probably missed a couple so sound off if needed.
*Crunch with Press
*Russian Twist with bell
*Dolly
*Rosalita
*Peter Parkers
*Flutter Press
*Louganis

Done.
Great group out there with plenty of opportunity to push yourself & 2nd F. YHC was off this morning with confusing instructions and not adapting to site conditions, as more circuit work was planned not realizing the playground would still be flooded, then forgot to add it in at other places. I left Gullah with more than 30 minutes, as 1 pax commented, “that was a quick 30 minutes.” Yes, it was because it was not 30 minutes. Thanks for picking up my slack, Gullah!
Great to be out there with everyone. Good to have some new pax out at Ascent and others stopping by for the 1st time in a while.
Welcome to FNG Curry. EH’d by Gullah. Great job out there today. Look forward to seeing you out in the gloom soon.
YHC took us out. Always an honor to lead the men of F3.

Announcements
*Next Saturday Joe Davis Run – https://joedavisrun.racesonline.com/
*Ascent/Olympus will be converging at the Rock next Saturday
*January 16th – Kettlebell Clinic and Workout at Ascent. High Tide on Q.
*Olympus will be converging at Ascent starting 1/16 for the next 3 months. Q Schedule will be going out next week. Plenty of opportunities to lead. Reach out to Gullah, Ickey Shuffle or YHC to get on the schedule.

A bunch of alternating swings in cadence (and other fun stuff)

Despite the warnings, 10 pax posted to burn off some New Year’s Eve calories, 0.0 style, with lots of swings and other things.

The Thang:

COP:

  • 20 2-handed swings OYO
  • IW
  • Prying Squats
  • Halos

In Cadence:

  • 2-handed Start/Stop Swings – 10 IC
    • 2-handed Swings – 10 IC
  • 1-handed Swings – 10 IC (switch hands on count, not cadence – 1, 2, 3, switch…)
    • 1-handed Racked Squat – L – 10 OYO
  • 1-handed Swings – 10 IC
    • 1-handed Racked Squat – R – 10 OYO
  • 1-handed Swings – 10 IC
    • Cleans – L – 10 OYO
  • 1-handed Swings – 10 IC
    • Cleans – R – 10 OYO
  • 1-handed Swings – 10 IC
    • Teabag Squats – 20 OYO
  • 1-handed Swings – 10 IC
    • Teabag Squats – 20 OYO
  • Cleans – L – 5 IC
    • Press – L – 10 OYO
  • Cleans – R – 5 IC
    • Press – R – 10 OYO
  • 1-handed Swings – 10 IC
    • Single Leg Romanian Deadlift – L – 10 OYO
  • 1-handed Swings – 10 IC
    • Single Leg Romanian Deadlift – R – 10 OYO
  • Cleans – L – 5 IC
    • Snatch – L – 10 OYO
  • Cleans – R – 5 IC
    • Snatch – R – 10 OYO
  • Intermission:  Farmer Carry to 3rd median & back
  • Rinse & Repeat All (except initial 2-handed swings & Farmer Carry)

Done – haha – We’re sooo done!

COT

Announcements:

Joe Davis Run – Jan 9th – sign up!  (to run or volunteer)

Naked Moleskine:

YHC has been hung up on low reps (5-7) lately, so he decided to mix things up this week with higher reps and lower weights to really rev up the cardio and burn some calories in advance of the holiday festivities (i.e. sitting on the couch watching AL football and other bowl games).  With the weinke set, a dry run was ran on Tuesday.  It did not go well.  After feeling like crap for 6-8 hours afterward, some modification was in order.  (1) Originally, there were two set of everything (ex. swings, squat L, swings, squat R, repeat).  Today, that was changed to running through the entire weinke once and then repeating.  That seemed to help with recovery and timing, as Tuesday’s run-through took 50 minutes, while today we finished in 45.  (2) On Tuesday, limited bell selection resulted in a mere 17% reduction in weight from the low rep size, which was heavier than desired.  Today, a 25% reduction in bell size was spot on.  It still sucked, but there was no all-day feeling like crap, which was nice.  Hope your bell choice was equally satisfactory.

Some days you meet expectations, and some days you don’t.  Before we began, Bulldog’s request of, “please tell me we’re not going to the playground for pullups” was cheerfully fulfilled.  No mud on your new sneaks today.  Our lats will have to be trained another time.  And, while no pleas were heard, no TGU’s were given either.  You’re OYO for those as well.

Welcome to our converging pax from RebelYell, Strawberry & Margo.  Glad to have you out today and hope to see you again in the future.

Thanks to all for coming out to Meathead today and throughout 2015.  You’re what makes this 0.0 Kettlebell thing a success, providing Area51 with another option each week to share iron with iron with iron.

Aye.

A Day Zero Manifesto

AYE. 17 of Area 51’s finest and 1 of Metro’s A-Team posted for what appears to be the fastest growing Saturday workout in Charlotte. Allow YHC a moment to opine. I have no idea why this workout is called Day Zero. In my mind, it takes me back to June of 2011 and my first post at Big Hair Monday, where the notion that I was “in pretty good shape” was irrevocably disgorged from my brain #reality. That was my Day Zero. So when we post at a workout with that name, I have to figure that the goal is to humble even the mighty and remind us of what our own Day Zero felt like. The pax and Qs of Day Zero have definitely been delivering on that lately and the numbers have grown. Forgive me while I conflate correlation with causality #APstatistics, but it seems to me that men want hard workouts. Hopefully today’s fit the bill. Here’s more or less what went down:

THE THANG

Trail of Tears
1 mile to Calvary and 100 burpees along the way

Grab a rock and a partner

Hill Hell
Approximately 0.05 miles from top to bottom and back
Round 1 – Up and back with rock
Round 2 – Up and back backwards with rock
Round 3 – 10 Mighty Merkins per partner
Round 4 – 10 Jump Squats per partner
Round 5 – Up and back with rock
Round 6 – Partner carry
Round 7 – Partner carry
Round 8 – Bear crawl
Round 9 – Broad jump
Round 10 – Partner carry
Round 11 – Partner carry
Round 12 – Burpee broad jumps
Round 13 – 10 Mighty Merkins per partner
Round 14 – 10 Mighty Merkins per partner
Round 15 – 10 Jump Squats per partner
Round 16 – Partner Carry
Round 17 – Partner Carry
Round 18 – Partner Carry
Round 19 – Partner Carry
Round 20 – Up and back with rock
(50/50 chance that I got all of that right)
Each round was interspersed with Squats, Mary, Plank, etc

Truncated Trail of Tears
YHC had every intention of knocking out another 100 burpees on the return…but no.
20 Jump Squats / 10 Burpees / 10 Burpees / Mary

AYG about 150 yards
AYG about 25 yards

YE MOLESKINE
1. A huge welcome to an F3 legend, the tilted-head runner himself, Stinger. YHC saw him at the Convergence yesterday and headlocked him for DZ but figured there was about a 5% chance he’d actually trek all the way down here on his own and only about a 25% chance if I included him in the pre-blast tweet. But he did in fact post at DZ, probably just so that we could all become well acquanted with the precise angle of the tilt of his head #12.86degrees.

2. Also, welcome to The Body Bag, who proved the fact that he is a total beast not just by destroying the pax in the AYG springs #soccerlegs but by wearing just shorts and a t-shirt. No gloves. No hat. No long sleeve shirt. Someone tell this silly Englishman that it’s cold outside.

3. TClaps to the many Larry Birds today. Alf, Frasier and Swiper were usually up there with The Body Bag and Stinger as well. It appeared that everyone had a kryptonite and a bailiwick at some point during the workout.

4. There was no one at The Rock. Time to turn up the pain dial.

Thanks again for the chance to Q. #horseneck OUT.

Mountain Goat Joe Davis Prep Week

Will be working on dialing in the race pace for next Saturday’s Joe Davis Run.

At 0515 on Friday (yes, New Years Day) morning, those gearing up for the @JoeDavisRun 5K or 10K will head into a final week of prep at the weekly #MountainGoat workout at South Charlotte Middle School.  The plan is to test the legs for the true Race Pace that beckons barely more than a week away.

Here’s the plan:

  • Meet at 0500 for some extra warm-up (optional)
  • Leave AO at 0515 for warm-up and drills; mosey down Strawberry Lane
  • 4x5minutes at T-pace (or 5K/10K Goal Race Pace), 4min jog recoveries
  • 4×200 @ R-pace, 200m recoveries
  • Cooldown

T-pace and R-pace can be found here: http://runsmartproject.com/calculator or also available via the app VDOT Running Calculator by The Run SMART Project, LLC. Here are downloadable links:iOS App Store = https://appsto.re/us/gp4b6.i Google Play =https://play.google.com/store/apps/details?id=com.runsmartproject.vdot_calculator

 

 

Double down opportunity:

Can clown car over to the convergence post Mountain Goat

It’s 2016 Somewhere!

6 men braved the soupy and soaked conditions to climb Peak 51 ONE MORE TIME in 2015.  During the workout, Samoa, the Christmas Islands, Kiribati, Chatham Islands and New Zealand all celebrated the New Year… so in solidarity with our future F3 Brothers there, we celebrated along with them.

Having disclaimed in the parking lot, we headed to the FBCM parking lot for the following:

COT
1.  SSH x 16
2.  IW x 16
3.  Merkins x 16
4.  Low Slow Squat x 16
5.  Peter Parker x 16
6.  Lunges x 16
7.  Mountain Climbers x 16

Move to opposite side of parking lot for a gauntlet run down and back, stopping at each light pole (4 total) for the following:
Rd 1:  SSH x 20; Merkins x 16
Rd 2:  Squats x 20; LBC x 16

Move to driveway next to FBCM for some Tabata-style circuit.  This features a 1:00 minute clock that we exercise for :40 seconds while listening to some of YHC’s favorite music, then rest for :20 seconds.  We did 16 intervals, and each PAX called an exercise.  Here’s where my memory will fail me, so if I miss one, please add in the comments:
Not in order, we did… Russian Twist, SSH, Burpees (twice), Jump Squats, Squats, People’s Chair w/arm presses, elbow plank, BTTW, hand-release merkins, jail break through parking lot, LBC, Rosalita, Jack Webb, Lunges, and 1 other I can’t remember…!!

Back to the wall for 2 rounds of People’s Chair with 36 (20+16) arm presses.

Final circle for Mary:

  1. Dolly x 16
  2. Flutter x 16
  3. LBC x 16
  4. Final stretching… DONE!

Moleskine

Great to workout with you fellas on this last day of 2015!

Everyone pushed hard!  It was great having Drop Thrill back out after a few weeks of recovery.

Rivet has become a regular, and Freedom, Tawny and Insomniac always bring it strong.

We missed Geraldo who was rucking in the Himalayas, and Sensei who said something about staying an extra day at the beach in Miami… Just playing…. Get feeling better!

Rivet took us out in prayer.

Announcements

  1. Convergence at AG Middle on Friday 1/1 at 0700.
  2. Joe Davis preview run launches from South Charlotte Middle School on Saturday at 0530.
  3. Joe Davis Run on Saturday 1/9.  Look for discount code valid for $5 off on Friday if you haven’t registered.
  4. Happy New Year!!

#Preblast: 1st Stonehenge of 2016

At 6:00am Saturday morning, you brothers of Area 51 F3 Nation will enter the gloom and partake in the first Stonehenge workout of 2016, which I have the honor of leading as your VQ (thanks MicCheck).

Pre-blast:

Will introduce a few new exercises, and will try to focus heavily on improving the PAX grip strength (huge for you aspiring 2016 OCR mud run competitors), core, and back, among other things. Much of the workout will involve a partner, so that Iron can sharpen Iron all day. Not a terrible amount of straight “running” tomorrow, possibly because several of us did the 16k trail race, so hoping the workout will challenge PAX in other ways. Gloves may be helpful tomorrow… See you in the gloom.

(Note: I’m really only doing the preblast as website practice for the backblast. Yes, I am aware I’ve told you nothing about the workout)

The H8tful 8

As the most recent Tarantino gem has come out, another eight pistoleros decided to escape the fartsack for another installment of Hydra.  As YHC tweeted out last night, the right shoulder is tweaked, so staying in an upright position was pretty heavily evident in the weinke.  Veteran crew out there today, but disclaimer given anyway (especially with Chico the attorney in the house).

Line up behind me for Indian Run to far parking lot next to Harris Teeter (+/- .75 miles).

Circle up for COP:

SSH

IW

LSS

Mtn. Climber

Thang

Go to one side of parking lot, line up behind me and zig-zag touching far points of parking spaces down and back.

Mosey to one side of office building for wall sits, arms out, arms up; repeato

Mosey down Colony Road, hang a right on Abbottswood, continue to top of one side of half pipe.

Instructions given for 11’s from one side of half pipe, down to center intersection, up the other side (approx 100 yards from one end to other)

Dollys at one end

Jump Squats in the middle

Flutters at other end

Mosey back up Summerlin hill, left on Rea, back to OP lot for Mary

Rosalita

LBC x 50 oyo

Protractor

Russian Twist

done

BOM

 

Observations:

Taking three weeks off for a bum shoulder can take the shape right out of you, the pauses in the runs was for YHC for sure.

11’s suck out loud, thought the half pipe version would be cool; nah, not so much.

Rachel and Chico were Larry Birds for sure on 11s and back to lot, but as I was the 6 today, everyone was working real hard.

Happy New Year to all, thanks for the opportunity to lead such strong group of men.

 

Announcements:

Congrats to Daisy and his M; proud parents of a baby girl Hadley Kate Terrell born on Boxing Day (12/26)

Chico is looking for a final member of a 9 man Palmetto 200 team; see him for details

1000 Mile Challenge

2015 wraps up today. Lots of guys put in lots of miles, training for lots of events, or just because.

Starting tomorrow, step up to the 1000 mile challenge. Simply, run 1000 miles in 366 days #leapyear. Front load it, back load it, break it up however you want. On average: just under 3 miles per day, 20 miles per week, or 84 miles per month.

If you’re curious, 1000 miles from Sbux coffeeteria gets you to Toronto, Chicago, almost NoLa, almost Miami, and about anywhere this side of the Mississippi.

“Why do it?” you ask. Why not? You’re putting in the mileage anyways. Side benefit: this time next year you’ll be the man that walked ran a thousand miles, and maybe fell down at someone’s door. (See: https://youtu.be/MJuyn0WAYNI?t=22)

Track your miles on your own. If you use a GPS watch or a smartphone, join Strava. It’s free, and easy (See Area 51 Club and F3 Nation Run Club).

Cheers to 1000 miles.

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