23 men decided to come to Death Valley this morning. Many of those men were still in quite a bit of pain from the BRR. Some of these men chose Death Valley as a recovery workout. Yeah, that’s pretty much what they got.
The Thangalang:
Mosey down the dark, rocky, dirt, crackly path around the baseball field and onto the outfield for a little COP:
Mosey back up to parking lot and partner up. Partner 1 grabs a cinder block while Partner 2 does some plankorama. Partner 1 carry cinder block to end of parking lot and back (approx. 200 total yards) while Partner 2 does called exercise. Flap Jack.
Partner 1 does called exercise with block while Partner 2 runs around parking lot. Flap Jack after each round.
Partner 2 returns cinder blocks while Partner 1 does some Mary. (Gas Leak #1)
Mosey over to school wall and line up for people’s chair. (Gas Leak #2) Air Presses for a 50 down up count.
Mosey back to end of parking for some wind sprints x 3 rounds.
COT
That is all.
Moleskin:
Great group of guys out there this morning including FNG TELEMUNDO!!! (Dave S.). Great work out there and come back any time you are in town. You are welcome to kick start F3 Manhattan. I’d love to visit!
Iron Horse stated right out of the gate that he chose to come to Death Valley over Anvil squarely because DV would be easier with YHC at the realm. Fair Enough as I was definitely struggling from the BRR. My brain was clearly struggling at times this morning, as well (Air Press counting, obviously making some things up as I went, checking the watch…checking the watch…checking the watch). I do remember Gummy saying my air press count sounded like a dying fire alarm.
Lots of mummblechatter out there this morning. Started with your site Q Semi-Gloss requesting merkins in the COP. Continued with Spackler requesting burpees as the first partner exercise. Radar must have still been angry from the BRR because he decided to smash his cinder block. Good Hands had to pick up all the pieces as if he was Purple Haze. Good Hands has a solid future ahead of him as Radar’s #2.
We also had a couple of gas leaks this morning. The first came from Horsehead during some Mary. It sounded like wet gas. The second was coming from the school gas line. Run Stopper quickly ran off to alert someone in the school. The little guy in all black tights went running up to a school at 6am. #Smart. He said “it’s been reported”. Pretty sure I saw blue lights coming towards the school on my way home.
Again, great group of guys this morning. Thanks for letting me lead and hopefully we shook some of the achy-ness off from the weekend CSAUP. Next week should be back to a normal heavy hitting Death Valley workout.
Until next time,
Prohibition
Long-time participants at The Charge may have seen some familiar things this morning. I haven’t had the honor of leading here since February. That gave me the chance to dust of some old material. I prefer to call it vintage. Hey. If it ain’t broke, don’t fix it. After some mumblechatter about the pleasant weather and whatnot, it was time for the PAX of 13 to get right down to
THE THANG:
Warm-up lap with high knees; butt kickers; karaoke
Middle of the field COP:
SSH; IW; Copperhead Squat; Knee-ups; Merkins; Mountain Climbers;
People’s Chair with some Air Presses
Catch Me If You can
Lap 1: 5 Merkins; People’s Chair
Lap 2: 5 Jump Squats; People’s Chair
Lap 3: 5 Burpees: People’s Chair
Stadium Stairs
11s: Dips & Squats
Back to the field. Catch our breath for a moment with some fellowship LBCs.
Goal Line:
Bear Crawl to 25
Crab Walk to 50
Lunge Walk to goal line
Plank to fail:
When you can’t plank any longer, Sprint to other goal line for Turkish Get Ups. Saw some mighty odd form with some of those planks, btw. Who were our hold outs who planked longest? I was too busy getting up Turkishly to notice.
MARY:
Rosalita; Freddie Mercury; LBObliqueC (L&R); Low Slow Flutter
Mosey to the road. Elbow plank then AYG to the COT.
MOLESKIN:
Not much in the way of announcements. Baracus said that BRR was the worst best thing he’d ever done. Or it was the best worst thing? It’s Hump Day. Get thee to Happy Hour. Thanks to Bridges for taking us out. Always fun to lead at The Charge. Great men meeting at a great facility. Thanks for the opportunity.
See you in The Gloom
–Fitty
11 PAX set off on Tuesday morning from the Ballantyne AO to see if there was some speed still left in the legs after a grueling weekend.
The Moleskin:
Announcements:
Tomorrow is track day at Devil’s Turn. It has been a long while since we have circled the track and for those who manhandled the BRR last weekend, it may provide a less strenuous outlet of energy.
We will leave the 4 Mile Creek Greenway parking area (Rea Rd & Bevington Place) at 0515. If you are late, meet us at the SCMS track when you can manage.
Running format is negotiable but it is suggested to use Marathon Pace with periods of vigorous Threshold Pace sprinkled in. Find these paces in the calculator at http://runsmartproject.com/calculator
See you tomorrow!
I’m a bit of a music snob and one of my all-time favorites is 90s alternative rockers – The Pixies. They really never got the credit or fame they deserve. One song, in particular, describes my typical Q experience.
With your feet on the air
And your head on the ground
Try this trick and spin it, yeah
Your head’ll collapse
If there’s nothing in it
And then you’ll ask yourself
Where is my mind?
Where is my mind?
Where is my mind?
Yep, that pretty much sums it up.
The usual pleasantries were exchanged and we were off and running. We added in the usual high-knees, butt-kickers and shuffles.
COP Warm-Up
SSH x 20
IW x 15
Mountain Merkin x 15
A short jaunt to the cones I had placed prior to the Pax’s arrival. It was time for The Beast – six rounds of six exercises at each of the six cones.
Round 1 – CDD
Round 2 – Hand-release merkins
Round 3 – Plank jacks
Round 4 – Jump squats
Round 5 – Toe-tapper crunches
Round6 – Burpees
We moseyed up the parking lot steps to the benches
Group 1 – Split squats x 12
Group 2 – Wheel of merkins (16 per round)
Flap-jack x 2
Next we ran back the steps to the adjacent hills
7s
Start with 6 back lunges and 1 jump squat
Jacob’s ladder until complete
Freddy Mercury x 20
After a short mosey, we partnered up again
Parter 1 runs to the end of the parking lot
Partner 2 does squats
Flap jack until until a combined total of 100
Railroad tie run, two rounds
Mary-O-Rama
20 LBC
20 Rosalita
20 Flutter
Fin.
Moleskine
I appreciate the warm welcome and I was happy to help at a site I don’t normally post. It’s great to see two newer guys – keep pushing!
The M has been selfishly taking away my Wednesday workouts to pursue her own fitness aspirations. That’s going to have to change. Missed the Anvil crew and was happy to be back. No new guys, only 2 site FNGs (Swiper and Sundancer)…let’s go.
Moving COP: no time for circling up
DONE
Das Skins
Awesome being back to Anvil and at the Q spot. Wasn’t sure i was going to make it today, as around 3:30 i awoke for the day to a wonderful stomach issue. I’ll spare everyone the details…though i did burden Voodoo, Sundancer and Chanel with the deets…sorry #isharedtoomuch #besties #hopeyoucaneattoday.
Strong crew today; people were blazing on the AYGs #leadingfromthemiddle.
Great to have a couple brothers in Swiper and Sundancer that i’ve met since hitting SOFA WIB join us. Everyone should try this workout. Seriously the hardest workout in F3 off Rea Road at 5:30 that meets at Olde Providence. Fast dudes.
Well not exactly the blues, more like holy crap.. I can’t believe I signed up to Q on the Monday after running in my first 9 man BRR team. What could I do to limit the running? Oh, I could make 20 men sit on the wall in peoples chair for 20 minutes, that should do it!
The Thang’
Disclaimer, start running to Carmel Middle School. On the way, stop at the first speed bump – 20 Mirkins OYO – Second speed bump 20 low slow squats OYO, hold wrestling stance for 1 min.
Continue to bus parking lot- COT
Mosey to the rock pile near baseball field, grab a ‘respectable’ rock head to the school find some wall.
Wall sit – Peoples Chair:
Rinse and repeat 2x
Partner Up – One rock between you and your partner. Cross legs for good ole fashion sit-ups. Passing the rock on each time you sit up.
Back on the Wall – Wall sit:
Replace rocks
Form 2 lines Indian run back to Carmel Park
Naked Mole Skin:
With Chippy (the scheduled Q) MIA Wild Turkey stepped up to help Outback with the honors in leading 24 other fools on an early morning adventure. Given this one was pulled out on the fly please forgive any forgotten pain but beleive it went down something like this:
Wild Turkey up first
Mosey out of the vine and added some high knees, butt kickers, and side shuffles
COP
SSH x 20
Imperial walker x 15
Mountain climbers x 20
Merkins x 15
Mosey to the next parking lot and find a lamp/tree and a friend
Partner 1 does standing rows with lamp/tree (lads some trees were shaken a little too much)
Partner 2 does derkins x 20
Flap jack
Mosey to the next parking lot for some:
Bear crawls
Lunge Walk
Bulgarian split squats (don’t ask!)
Mosey to the next parking lot for some rolling merkins and hand-off to Outback
Outback up next
Bagpipe is just not Bagpipe without a trip to Loch Ness so off we went.
First pain station 1 minute to do as many derkins as possible
Second pain station 1 minute to do as many toe tap crunches as you can
Go for a short mosey and up a hill follow by some crab walks across a very damp field
Next pain station on the Loch involved as many dips as you can in one minute
Next up was 5 Burpees
Mosey to the next parking lot for some merkin honors and some Mary.
Mosey to Bank of America to make a deposit of
Merkins x 20
Top taps x 20
Dry Docks x 20
Headed back to the car park and saw our Swift brothers in the huddle however we still had 2 mins left so to show the Swift folks how to run we had a jail brake to the corner and back.
Thanks to all the pax sticking with the us in the gloom this am.
13 men showed for a post-BRR repat (look it up). The route had minimal hills, which was welcome, and the temp was a brisk 53, which was also very welcome.
The Thang:
Quick disclaimer that I was neither a professional nor a fast runner, and that I was going to need to solicit help from Mr. Brady and the rest of the up-front gang to get us where we need to be, and off we went.
Warm up mosey to Davie Park for COP
IW x 12 (for the Q to count the pax)
Enough COP
Run 1.2 miles up 51 to Calvary, turning in at the second 51 entrance and following the road around to the top of the Rea entrance.
At Calvary – Run back towards 51 and do 5 CDDs at the last speed hump, return and do 5 merkins. 4 laps of this increasing the exercises by 5 each lap. Each lap was about ½ mile. LBCs, Flutters, Plank to wait for the 6. At least that’s what the Q instructed, not sure if it actually happened, as the Q was among the 6.
Run back to 51 and 1.15 miles to the Davey Park entrance. Mary to wait for the 6 was intended but the Q forgot to make this clear. Brief plank work while the rest the 6 arrived and off for the last .65 miles back to the school.
Done.
Moleskine:
A small crowd today by Fast Twitch standards, I’m sure a few guys are still recovering from the BRR. The plan was to try to keep the rabbits from getting too far ahead of the Q, which was mostly accomplished. Not too many long distances at one time, which led to some good fellowship chatter among the pax. I did notice the chatter quieted down a bit on the run back from Calvary, leading me to turn around and make sure the rest of the 6 was still with me.
A little Site VQ hazing was attempted but as a former athlete and fraternity member, I’ve been hazed, and it was amateur hour! Nice try anyway, men.
Great work by everyone today. Garmin says 5.91 miles were covered, Siri says 6.07, and 50 merkins and CDDs each were done. #nosoccerarms
Flutie Flakes – thank you for the take out. Well done. Great to hear your daughter is home and doing well.
Announcements:
Post-BRR Happy Hour at the Lodge, Wednesday at 6:00pm. Non-BRR runners are welcome but will probably be mocked
361(ish) days until 2016 BRR
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posted on behalf of Ironsides
Six bold manly men ventured out for this week’s edition of SOFAWIB where they experienced
THE SPLINTER:
Partner up – pairings were Iron Mike/Talkbox, Kirk/Voodoo, Backdraft/Sundancer
Take a right out of OP onto Rea and run to HT, loop around the first pillar, and back to OP (+/- 1 mile). Run past the buddy bench to the football field.
Partner 1 – runs back the buddy bench playground for 10 pull-ups and then runs back to the concession area for 20 dips and 20 derkins. P1 runs back to the football field. Sumo squats while waiting for your partner.
Partner 2 – runs out the trail to Foxworth and up the hill. At the top (intersection with Bedfordshire), P2 does 40 LBCs, runs down the hill for 40 Freddy Mercury (single count, i.e. 20 each side), and runs back on the trail to the football field. Sumo squats while waiting for your partner.
When partners meet at the football field, partner carry to midfield and back (switch as needed).
If you believe like I do that partner carry’s are a great way to injure yourself, modifications were granted in the form of 10 dumbocrats each.
Partners flapjack – P1 heads to Foxworth, P2 heads to the playground – and that’s one set.
Stop at 0606 and run the HT mile again with a left into OP for COT.
The AAR:
Prior to the green flag, Daisy drove into the parking lot, which is weird because 1) he lives across the street, and 2) he was in normal human clothes. A part of me really wanted to see him join the workout in khakis and collar because that’s exactly the kind of weird I want to see weekly. Alas, he was off to help support the voting process. So t-claps to him for that.
The gloom is dark and full of terrors. The trail behind OldE was pretty much a blackout. While the risk of injury was elevated, the dark and quiet was kind of nice. Right until I almost collided with Voodoo and Kirk ran over a tree. I guess its headlamp season until Daylight Whatever Time.
Contrary to how it looks and feels, The Splinter is a high mileage workout at 4.2 miles. Mix in the other routines and while nothing leads to muscle failure, everything just kind of aches all over.
Happy to be paired with my man Backdraft this morning. Since I have no clue how much of anything anyone else did, I have to assume that Backdraft and I did the most cycles, and therefore won SOFAWIB this week. Everyone else will just have to try harder next week.
And now, the official tallies –
Did Sundancer Vomit?: NO
Did Iron Mike Go Shirtless?: NO
Was Kirk Injured?: BRR HANGOVER, ALMOST SONNY BONO’D HIMSELF
I appreciate you all for coming out. And thank you for making SOFAWIB your weekly choice for partial sensory deprivation. See you next week when Voodoo plans to have us deadlift the police car.