First-rate with the Frisbee …But We Suck at Basketball
In honor of the 2nd Annual Raven Hill Frisbee Golf Tournament happening tomorrow we called upon the services of Frisbee to lead us through the workout rigors this morning.
The Thang:
Warm-up lap with all kinds of crazy leg antics mixed in.
COP
• SSH x 20 IC
• Imperial (a.k.a. Empirical) Walker x 20 IC
• Monkey Humpers x 15 IC
• Flutter x 20 IC
• Mtn Climber x 15 IC
• WWII Sit-Ups x 10
Gather on goal line.
Everyone gets a turn hucking Frisbee (it has to go 20 yards or more or else we incur a 10 burpee penalty). Run to where Frisbee lands, and the dude who threw leads us in a called exercise.
Suicide (20 & back, 50 & back, opposite 20 & back, opposite goal line & back).
Run to basketball court (pause for some planking on the way). Everyone takes a turn shooting a free throw. Make it = 10 merkins. Miss it = 5 burpees.
Run back to track. 2 laps with pain stations on both ends (20 merkins on one end; 20 LBC’s on opposite end).
Mary & done.
MOLESKINE:
– Only one penalty was incurred on the Frisbee portion of the workout (great job men)!
– BTW …where was Winterplace this morning???
– 0 for 9 on free throws!!!
– Finally, in the immortal words of Dr. Stancil E.D. Johnson (psychiatrist and Frisbee enthusiast …and a member of the International Frisbee Hall of Fame AND the Disc Golf Hall of Fame …a pioneer in competitive disc golf and the history of the sport …author of the 1975 classic, “Frisbee: Practitioner’s Manual and Definitive Treatise” …and Disc Golf Instructor at California State University, Monterey Bay), “When a ball dreams, it dreams it’s a frisbee.”
Post Vacay Blues
18 endured the Le Spackler post vacation blues. Pretty sure it was bad for some, worse for others and just maybe easy for a few. I aim to please.
The Thang
We headed straight out the gate down to Rosecliff. Stopped. No COP. Just a simple leg stretch. Led the pax down Brownlee’s Pond to Coburn (aka Spackler’s Knoll). Partner up.
Partner 1 – run down SK and complete 10 squats at base and back to top
Partner 2 – run down Brownlee’s Pond to end and complete 10 squats and back
Flip, flop a bunch of times.
Down to base of SK. Backwards run up SK and forwards down.
Mosey to Bevington – keep partner for CMIYC down to Rea and back #urwelcome
Mosey back to school with a few AYG’s on the way and a round of Indian Run.
The skinny
Ahhhhhhhh, nothing like returning from vacation and making FT your first stop, right Buttermaker? Went down like nails for YHC. What wasn’t going down like nails was the nice cold beer I was drinking poolside in Kiawah when Purple Haze tagged me for the lead this week. Well played Haze. Alcohol speaks volumes sometimes. They are all lies. I wasn’t ready for today so thank you all for putting up with a few more breaks than usual. I sure as h*** didn’t feel like there were enough.
This is all I know about today – I’d say we should all pitch in and buy Semi Gloss new attire – aka longer shorts and actual Men’s size shirts – but he wouldn’t wear them. Throw a wig on that guy this AM and he resembles – https://youtu.be/H7B2VMCHXpA
That is all….simply bc I was deep in my own **** this morning and wasn’t paying attention. Boom. Tell a friend.
Announcements
Jevlar is now back at Charlotte Christian
Turnaround – Every now and then I get a little bit lonely
14 PAX struck out from the Vine Restaurant at 0515 on Tuesday morning for the weekly group Speed therapy session known as Swift. 1 more PAX somehow found us in the gloom.
The Thang:
- Early, early (++) crew of Outback and M. Tussauds were out doing something. When 4 more PAX pulled into the parking lot at 0500, those 2 were no where to be found. Apparently, they were out for an early 3 mile therapy session.
- Early (+) crew of 4 pax found a way to spend 15 minutes running around for 1.5 miles.
- Full crew left promptly at 0515 for 1.0mi easy warm-up over to the Ballantyne Corp bridge over Hwy 521 near Bank of America and Snyders Lance. Commence with 4 drills and strides.
- Stretch, shed shirts (most of the crew), get a Garmin tutorial from HoneyBee, and get the workout plan from the Q. All run at I-pace / Interval pace / 2mi Race Pace / VO2max – find yours at http://runsmartproject.com/calculator. Route is stay on Ballantyne Corporate and head towards Ballantyne Commons / Premier deck. Turn around half-way through interval.
- 5minute out & back, 4min jog recovery
- 5minute out & back, 4min jog recovery
- 5minute out & back, 4min jog recovery
- 3minute out & back, 2min jog recovery
- 3minute out & back, 2min jog recovery
- Grab shirts, head back to COT, but…
- Time for one final effort up to the 4-way Intersection of Ballantyne Corp & Brixham Hill.
- Mosey back to COT.
- Totals between 5.6mi and 6.5mi for the main crew. Bonus miles count on your own.
The Moleskin:
- YHC was not looking forward to this one, but it’s pretty amazing how the body adapts. Just when you think, I can’t go faster than last week’s 5minute Threshold intervals, you speed it up about 30seconds per mile and still hold it for 5 minutes. Just when you think, but we only did 1 of these I-pace intervals for 5 minutes a few weeks ago (and the 2-1-30 seems so short now), you push through 3 and still have energy for more. Just when you think I shouldn’t wake up at 4am and go push myself today, you did it anyway and now have some success to look back on. Well done PAX!
- Turnaround – because “Every now and then I get a little bit lonely.” Out and back is a favorite for keeping PAX together. It helps to make sure you are honest with pace in the beginning because if you go out and run the “out” too fast, you’ll get caught on the “back” and become someone’s road “kill”. Also because most of us only ever have Frasier to chase, the out and back immediately gives you a target to chase down and make your road kill – a feeling to remember in the BRR when you hit those long stretches with only 1 other runner in sight. There is the negative with out & Back of those sharp turns that mess up the “pure” pace, but it’s a price to pay for all of those other benefits of a way to run intervals as a diverse group. If you hit the targets, everyone should be starting and finishing as a group.
- While sometimes the recovery wasn’t so “easy”, the goal is to keep moving for these longer recoveries. It’s not an easy run pace (which could be too fast), it’s a slow recovery. Just keep moving and keep loose.
- The usual suspects of Frasier, HoneyBee, and Haggis were out front on the “out” and still picking up PAX on each “back”, but SIB FNG Gecko was pulling out strong performances and would refuse to be caught.
- JRR Tolkien fresh off 12 trips up the Mutha yesterday perhaps got too ambitious at the beginning intervals and felt the effects catch up with him, but still is ludicrous to think he wouldn’t help dominate with someone’s BRR team. Someone sign this guy up!
- Champagne anticipated and stared down the 5 minute intervals with as much pleasure as YHC looks at a 2 Pood Kettlebell. However, 5 minute intervals did not prove to be his Kryptonite, and he just knocked them out of the way. If Champagne is not attending #F3FightClub to get rid of that rage, then perhaps he needs to get with Chipotle and workout some sparring sessions. But YHC looks at sparring sessions with Chipotle as longingly as much as Stump Hugger looks at an elevator door, or runaway car, or crack in the sidewalk, or 0350 on the alarm clock.
- Abacus picked wisely with Van #2 not having to arrive for his 0730 start time, but he has been consistently putting in the early miles at seemingly every opportunity. I feel bad for the poor tomato he passes at 2am on the BRR while moving past her and barely making a sound. There will start to be Bigfoot sightings reported after that.
- Somehow Long Haul’s sense of direction is better than his timing. With Preblasting a location veiled in secrecy, YHC didn’t expect any latecomers to find us. Perhaps it was a credit to his network of construction cameras on every building giving him the lay of the land.
- Strange Brew led the shirtless revolt amongst the Swift PAX again today and it was either Brew or Honey Bee making gestures to Bagpipe PAX with “want some of this”? In the end, it seemed only Frasier was comfortable showing the skins at COT or perhaps trying to get a sunrise tan to stop glowing in the dark.
- Tootie, Abacus, MT, and HoneyBee even stayed around longer today at #F3TimeKeeper to hear YHC mumble on about Moses undergoing a 40 year transformation in the Wilderness. Each morning is a special opportunity to lead at Swift and the group at #TimeKeeper is always open. Come join us as we talk about a new historic figure each week and how each of us can be challenged by what challenged them.
Getting a little less lonely,
Brat
Bucky’s Virgin Q
Twas a sleepless night for our mighty Q before this workout, but there was no sign of rust as he put 21 pax through their paces at the best-looking workout that meets Tuesdays at the Vine.
Tha thang (posted on behalf of Bucky):
Warmup:
-SSHop, Mtn Clm, Merkin, Squat, Imp Wkr
-Running approx. 40 yrds-ButtKick, CrossOvers, Bound, Carioca (2), Slide (2), Backward, Sprint (2)
@Wall, partners
(x3) partner #1-20 dips, #2 CarolDryDock (flapjack)
(x3) #1-20 wall jump, #2 FredMercury (flapjack)
@Hill (newly named Hamburger Hill)
(x3) run to top, 5 burpees, back down, 10 merkins
Plank/wait
Warm down:
Rosalita 15, American Hammer 15, LBC 15, Squat Jump 10.
Moleskine (back to Dear Abby for this one):
Great maiden voyage by Bucky. Thanks for taking leadership #nomoochers If you’ve been posting to Bagpipe for more than a couple months and haven’t Q’d a workout, let me know and we’ll get you on the schedule. We have openings as soon as next week!
The warm-up exercises were big crowd-pleasers. Not a muscle was pulled nor a ligament torn at the workout this morn.
20 jump ups is a lot harder the second time through. Lots of lactic acid build-up on the third set.
I second Bucky’s motion to name the hill on Community House. Do we have a name yet? By the way, I thought Swift got its name because it was a running workout. We saw a lot of shirtless standing around while we knocked out our burpees.
Announcements: the SOB’s BRR team is in search of a van driver. We won’t even make you pay.
Husky Pep
“That sounds fantastic” was the text from the injury-prone, mono-browed, granola eating Pax from Effingham. My guess is that he drove by the Wal-Mart on the way in and couldn’t help himself. #Pavlov. He would have made 18, which would been good on two levels: 1) We were going to group up in threes and 2) It’s an even number; in engineering we only use the even numbers. But 17 it is, leaving Smokey and I do the work of three men.
The Substi-TRuckster, with a cavernous 120 cubic feet of cargo volume, the largest of the Family SUV fleet, means one thing: Prowler. That’s because I didn’t buy the one with removable posts and the blasted thing won’t fit in the TRuckster. [SIDE NOTE: Any pax with a welding machine, DM me.I want to pimp my Prowler.] Also unloaded: the 100 lb heavy bag, which, with a quick glance, is easily mistaken for Runstopper: short, black and hairless (also difficult to carry when sweaty). Last out was the 48 kg KB (105.6 lbs–basically Turkey Leg with a handle).
Each team of three takes a turn with the stuff. Go to the median, switch, come back.
- The Prowler +100 lbs
- Heavy Bag: pick up, bear hug and carry (modify on shoulder)
- Farmer walk the 48 (combined with a 28)
The waiting teams do various KB exercises.
- Round 1: Alternating swings
- Round 2: Lunges
- Round 3: Snatches
- Round 4: RDL/Good mornings
- There may have been another round in here. It sure seems like it went on for about 4 days, not rounds.
Run a lap between rounds.
Finisher: 4 minutes of snatches. The prompts Harley to rip off his shirt with his best Hulk Hogan impersonation and team Tackleberry to break into a vigorous set of Standing and Talking.
MOLESKINE
Lots of first timers on the Prowler. It’ll gum up the legs and spike the heart rate pretty quick, not to mention leave you temporarily hearing-impaired. We didn’t have very much weight on it today, but what we lacked in normal force, we more than made up for in coefficient of friction. That was one sticky sled. The low handles bruised more than a few egos but Puddin’ Pop knocked it out at least once. Were there any others? Don’t know that anyone got the low handles moving uphill. Expect to see more of the Prowler soon. Upside for pax: not as easy to hide in bushes as the plates.
Blue shirt day for Puddin’ Pop and Cold Cuts was killing it on the hot laps around the parking lot. Frosty Paws and the heavy bag shared some tender moments, Stone Cold borrowing shirts from Mr. Brady. Tackleberry getting frustrated with Prowler, looking for comfort from a tall blonde chick. None to be found.
Hacker brings the pain next week, finally earning RESPECT status. #AsianBurpees may or may not be included.
SOFAWIB – The Modified Kirk
5 men emerged into what can only be scientifically described as a “chewy” gloom to push themselves and each other. Here is what we did.
The Modified Kirk
Four rounds will get you
– 28 pullups,
– 56 burpees,
– 84 merkins,
– 112 squats,
– 140 flutters,
– 1,200yds of sprints
I suspect some may have snuck in another round. T-claps to them.
T-claps also to my fellow site Q who rolled in on with a broken toe received while kayaking up a waterfall, and still posted a 6:10 opening mile time.
I called to audible out of the final mile run, then looked around and everyone was gone. I love this crew.
Announcements
Swiper’s BRR team needs van drivers. Enjoy all the wonder of the BRR without all the unbearable joint pain, all from the relative comfort of a van.
Story Time
Three weeks off. Three weeks of hemming and hawing about your stupid foot that you injured the last time you Q’d a workout here. You stretch it some more.
“Going to take it easy today. Just ease back into it” you think to yourself.
“Burpees would be better if they had a cooler name. They suffer from bad advertising.”
“This is stupid. It’s hurt and this is a bad idea. And I have to be here.”
Then the pax start trickling in, and its go time.
“Nice and easy run to HT and back and why is Kirk so far ahead?”
“This isn’t a race, just keep in focus” and Swiper and Brushback just lapped you again.
“Is Voodoo even sweating? Damn gator blood.”
And there’s that sound again. That sound you hear isn’t just the pax tailing you, ready to pass you. It’s your pride. Not necessarily the bad kind that injures your relationships with others. But the stupid kind, that makes less than intelligent decisions. It’s also the same pride that pushes you to be better.
As you sit there with a bag of frozen peas on your foot, you think about your pride and question whether posting was the right thing to do. And even if it wasn’t, you would do it again anyway. And we may come up with our own reasons like “I have to train for BRR” or “fat and stupid is no way to go through life, Sundancer”
But really, would we make that decision if it wasn’t for those others? The ones who pass us and push us and smile while they do it because they are happy to be there with you.
Of course you wouldn’t.
You’re proud to be one of them.
Not BRR Training
16 Men started their Monday off right. And because the Q knocked out a training run late Sunday evening he had little interest in further running. So we didn’t do much.
Disclaimer was given, not sure if it’s legally binding, but it was given.
Mosey down to parking lot.
COP: IW, Low Slow Squats, LBC’s, Mountain Climbers all IC.
The Thang:
Mosey to rock pile and pick a rock that you can lift – a bunch of times. Head over to playground and circle up.
25 reps OYO of each exercise: Overhead press with rock, Curls, Goblet Squats, and Merkins
Repeat for a total of 4 times through.
Flutters x some, IC
Head to wall for peoples chair. While on wall first third head to playground for 10 pull-ups and return to peoples chair. Repeat with 2nd third and last group.
Repeat the whole things 3x through.
Back to rocks for 4 more rounds of 25 reps OYO of each exercise: Overhead press with rock, Curls, Goblet Squats, and Merkins
Return rocks and back to cars for Mary:
Dolly’s and Freddy Mercury x 25 IC
Done
Moleskine:
- Squid and Bodybag each chose their rock poorly, but for opposite reasons. Sometimes the rocks are just too big for 600 total rock reps and sometimes their pretty small.
- Lobsta Roll and Header were smoking through the reps as usual
- Joker has gone from being nowhere to being everywhere. The guy can’t stop working out now. We’ll enjoy his company while it lasts because he’ll be back off in the shadow’s before we know it.
- Madison, Paper Jam and Drive By were all knocking it out of the park this morning
- Witch Doctor appears to be hooked on F3. The guy is posting everywhere since he started a few weeks ago.
- O’Tannenbaum and Floor Slapper with both on time!
- Other stuff happened, but it’s late and I am tired.
Thanks to Smokey for the send off.
-Alf
Announcements: Bodybag organizing and Area 51 vs. Metro soccer game for the first weekend in November. Contact him for details.
SOFAWIB Pre-Blast: The Modified Kirk
My fellow site Q has apparently broken his toe putting on flip-flops or something.
In his honor, we’ll run The Kirk (with a twist) –
Run the mile from Old E to HT and back. Head on over to the Buddy Bench Playground.
– 7 pull-ups
– 14 burpees
– 21 merkins
– 28 squats
– 35 flutters
– Run to the football field, AYG suicides at 50 yd and 100yds.
– Run back to the playground, resume kirking.
That’s one round.
And yes, the swibbox will be there for your musical motivation.
If watching your site Q spill merlot repeatedly is your idea of good time, join us tomorrow for another edition of Area 51’s hardest and best workout. Olde Providence Elementary – rally at 0515, stretch your feet/toes, and launch at 0530.
5min reloaded
Swift will launch at 0515 from the Vine Restaurant at the Ballantyne AO on Tuesday morning.
We’re revisiting the 5min Intervals at I-pace. Last time we ran these at I-pace (Interval pace / 2 mile race pace – go here for details http://runsmartproject.com/calculator) was on the “Snapchance loop”, but we ran only one 5 minute interval and descended from there. Last week we ran these a tad slower at T-pace, but only got 1 minute recovery. Getting faster is all about Progression, so we’ll speed up the 5 minute interval to I-pace, do more of them, and build that VO2max endurance. Here’s what we’ll do.
- After an optional 0500 easy run, and 0515 easy run and drills…
- 3 x 5 minutes out & back at I-pace, 4 minutes recovery after each
- 3 minutes out & back at I-pace, 2 minute recovery – we’ll do these until 0605 or so then…
- easy run back to COT by 0615
The course will be new and one that we haven’t done Intervals on before. I’ll call it “the shoulder” and one that’s sure to please with scenery and some rolling elevation. Virtual Prize to whoever guesses where it will be. We’ll do the Intervals out & back meaning that we’ll start and end at the same location. For example, go out for 2.5 minutes, turn and then head back until 5 minutes is up. If you run both halves equally, you shouldn’t get passed by another PAX and we’ll all finish together.
“I pledge allegiance… to [The Wiggler]…”**
WIGGLER: SUMMER HOURS – 6:00 AM Start
“I pledge allegiance… to [The Wiggler]… of [Kenyon Slider]… and will not fight him… for creative control… and will defer to him on all issues related to the direction of [The Wiggler].’” **
Pledge to come run The Wiggler! 6:00 am Tuesday – corner of Foxcroft and Rothwood – back to school pace…
** Dewey Finn: School of Rock