The Kevlar Backblast
Paraskevidekatriaphobia
That’s a mouthfull, supposedly an irrational fear of Friday the 13th. Definitely not my deal, since I have always loved the number 13 and frequently chose it as a kid for uniforms and other things when given the opportunity. I guess being named Jason presented a special bond between me and the number, or maybe I have just always been strange . . . but let’s not get too sidetracked here.
14 adventuresome souls posted at Kevlar this AM for my first Q at this gem of a workout, one for some awkward solo pre-kettlebell and another for secret activities in his vehicle.
THE STRANGE:
Mosey past the High School, down the road, and down the dark road to the Cemetery that most of the PAX did not know existed on the property.
Mushmouthed disclaimer (more on that later) while we did the standard fare of warmup exercises set to Michael Jackson’s famous Thriller on my bluetooth speaker. The Thriller Imperial Walkers were probably my favorite. This is truly adult recess.
Mosey back to church parking lot while we picked up TR and Sussudio, who were still in the parking lot exploring their feelings for one another.
Set of 7s on the hill – burpees at the bottom and merkins at the top. More mushmouthed instructions led to some initial confusion, but we figured it out.
Mosey back to High School for stations:
1) Lap around the track
2) Kettlebell swings with assortment of bells, including TRs giant hernia-blaster thing
3) Hairburners with my snow sled disks (lots of complaining)
4) Derkins on the tires filled with ice water
5) Pullups on high bars or Alf pull-ups on low bars
Alternate stations for Spackler:
1) Lap around the track
2) Windbreaking
3) Complaining about stuff
4) Scratching
5) Three total pullups on the low bars
Repeat 4 or 5 times – I forget, then a lap for everyone except those who just ran. I think they just stood around while we ran and kvetched about something.
Circle up for Mary, including Flutters, Dollies, Rosalitas, and some Protractors
Queue up the speaker for another embarrassing round of “Eternal Flame” push-o-rama.
Scorecard:
Bangles 3 / Pax 0
COMMENTARY:
Thriller in the Cemetery was interesting – lots of awkward glances and laughs there. Especially loved the Imperial Walkers. That was a last min idea. You’re welcome.
Got dizzy during the hill work and almost toppled backwards. I don’t think anyone picked up on that, but it was not a good situation. Not sure what happened there, but it didn’t feel good in my head for a few mins.
The cold air and my early arrival for setup had my lips pretty frozen and numb and everything I tried to say for a while came out mushmouthed. I’m generally about 78% unintelligible on a normal day to the big city pax, so this was certainly a challenge and led to some puzzled looks. Oh well – folks talk funny at Kevlar, get used to it.
The snow saucers work better on the thick grass of Outland and Semi-Gloss’s back than they do on the Moonscape field at Kevlar. Should have tested them on Sussudios head first.
TR apparently has taken his relationship with his many kettlebells to the next level. Perhaps this is what he was doing in his car before the workout – writing a ballad or love poem or something. Anyways . . . he got a little fired when some some of the ham handed pax did not use proper etiquette when placing his kettlebells on the ground. Perhaps there is some sort of Meathead cotillion we can all attend to learn the proper manners and decorum when handling these prized delicate objects. Oh well, thanks for letting me borrow them and for not making me carry the huge one back.
Spackler has taken F3 to the next level – basically invents his own advanced workouts to challenge himself while we all struggle with the basics. You set a high bar my friend.
Last night was interesting . . . sitting in my chair downloading some songs for the workout on Rhapsody when I keyed up the “Eternal Flame” on the speakers. Looked around and nobody was there, so I turned it up a bit and may or may not have gotten into a little air microphone business when the M walked in and gave me a look I have not seen before. Oh yeah. She was concerned, I think.
I have to give some serious credit to Bulldog. He makes these gear workouts look easy. He challenged me to set one up for my Q, and I struggled with working out the details. Ended up with something that I think worked ok, only one failure station out of 5? He would have had probably 10 stations and changed up the exercises each time while being mercilessly heckled – truly a skill my friend. We can only try to imitate.
Announcements:
Golf is almost full – like 2 spots left, I think.
Mud Run, BRR, etc . . .
– Horsehead
Who’s afraid of the 13th?
19 brothers of A51 gathered in the gloom expecting pain as a result of Friday the 13th. Pain was subsequently served and hopefully in enough quantity to satisfy the PAX.
The Thang:
Mosey to nearby lot:
COP:
- SSH x 13 IC
- IW x 13 IC
- Merkins x 13 IC…hold….
- Plank with alternating shoulder taps x 13 IC
Aquatic center lot: partner-up and size matters
- Partner carry length of lot; 13 jump squats each; run back down (flapjack, rinse and repeat)
- Wheelbarrow length of lot; 13 derkins each on planking partner (flapjack, rinse and repeat)
Fast mosey to shopping center at Carmel/51
Triple 13s (forever to be known as the Freddy Kreuger courtesy of Chelms)
- Bottom of first stairs: 13 HR merkins
- Run: up stairs, across to 2nd stairs, descend x 13
- Bottom of second stairs: 13 smurfjacks
- Repeato: 12, 11, 10…….1
Mary:
Flutter x 13 IC…..hold
Dolly x 21 IC…..hold……10 count Champagne……10 count Mighty Might
Fast mosey down 51 to front of CC…..stop….. AYG…..to launch lot!!
Moleskine:
Strong veteran crew out there this morning. Knew we would have some good chatter with Semi, Hannibal, Steinbrenner and of course the everpresent Q-nagging from Chelms. Couple of mumbles of concern as we entered the paliative care lot for COP, but alas the Q wasn’t trying to hurt anybody….at least not yet.
As we arrived at the launch site of the triple 13 and instructions were given, the real vitriol came out. Such statements were heard as, “Q must have forgotten the weinke” and “how uninventive”. Both of which i believe were Semi. This little gem was thought up a couple of days ago. I’m a big fan of having a plan set out before me, that is both mentally and physcially challenging. The mental challenge comes in with the time it takes to slog through this for 20 minutes; i know i had my doubts about finishing it out. Solid effort by the PAX to push through; no one was quitting and pushed hard. Tclaps to Udder and Lex Luther doing all of this with the ruck, and to the Larry Birds (Chelms, Bout Time, Purple Haze, maybe couple others).
Took the count to 21 on the Dolly to throw the pack off the scent, as by that time the calls of “how predictable” began to rain down. Take that and like it! And no Chelms, mary is not my wheelhouse.
There was a small band of pre-KBers but I couldn’t tell who it was as they were tucked back in a dark corner. Good job of making sure to be in the most likely spot to get accosted. Shout out below if you want credit.
Gentlemen, it was a pleasure to lead you this morning. I thank God for F3 and each and every one of you. The bonds we have made through the physical exertion, fellowship, and the growing of our faith cannot be overstated.
Thanks for the takeout Snowflake. Aye!
Is the Q drunk or sleepy
14 men kicked off the warm covers to immerse themselves in a Friday the 13th beat down. Was is cold, YES! Did the Q struggle right out of the gate, possibly! Can the Q successfully count to 13, NO! All that aside, the clock hit 5:30 and off we went and it looked like this…
The Thang
Mosey from parking lot to the upper field near the playground
Warm up in cadence
12 Finger tip* merkens- already screwed up the 13 count
13 Hillbilly + a squat
13 Heart (Valentine’s day) merkens…some preferred Diamonds (BOO)
13 Mnt Climbers
8 Merkens (going for 13, but my formed stunk…bailed)
On to 13’s on the stadium stairs
Burpes and squats (12 burpees- 1 squat, 11-2, etc)
Stage Coach lead some Mary will the Pax finished up
Run to Blue door to stretch the legs and back to the playground
3 rounds of 3 exercises
10- pull-up’s
20- Dip’s
30- LBC’s
Mosey to the track- 1 quick sprint and another mosey to the base of Grandmother Mountain
Promise of 3 trips up G-ma Mtn w/ 10 Carolina Dry Docks at the bottom
1) Backwards
2) standard run
3) Backwards…ok, that was supposed to be bear crawl
We mixed in some Mary to keep the group together
Mosey to the Field
1 quick shuttle run- goal line to 30, 50ish and to the other goal line
Run back to the “other” blue door then back to the parking lot
One quick Jail break to home and done
Ye Old Moleskin
– Always an honor to lead, sorry about the rough start…I was a bit on the sleepy side today.
– Stage Coach is really milking his Dr note for no burpees #refusenik
– The last backwards run up G-ma Mtn was more like a walk so it was sort of different. Could have been a bear crawl
– I am sure there were a few things I missed, feel free to comment
– Was I successful in my 13 workout…kind of.
-Thanks Header for taking us out
– Special side note– Happy birthday to my Dad, he would have been 82 today. A workout nut himself, he would be very happy that I have F3 in my life. Gone 6 years but never forgotten!
Announcements
– February is FNG month, specially at Joust. Bring your FNG’s they get a parting gift from header
– We need 2 drivers for Palmetto. Any takers, let me know. It’s a great chance to see what these relay races are all about
You Can’t Count Just 1 Burpee!
7 strong men showed up and braved the cold to make themselves and each other stronger. Someone thought it was a good idea to have a guest Q. Was it?
The deal:
#Warmup
Mosey to far end of bus lot:
- SSH x 15
- Windmill x 10
- IW x 15
- Merkins x 10
- Mountain Climbers x 10
- Plank Jacks x 10
- Air Squats x 10
#The Thang
Over to the OTHER, other school. (There are a lot of schools)
- Karaoke Suicides (2 up / 1 back)
- Merkins x 10
- LBCs (Elbows touch knees) x 50
- Reverse Crunch x 25
- Forward/Reverse Suicides (2 up / 1 back)
- Forward/Reverse Suicides (2 up / 1 back) back
- Merkins x 10
- LBCs (Elbows touch knees) x 50
- Reverse Crunch x 25
#Evolution 2
Run to grass near cafeteria for:
- Apollo Ono x 10
- Burpees x 5
- Jump Lunges x 10
- Burpees x 4
- Mountain Climbers x 10
- Burpees x 3
- Air Squats x 20
- Burpees x 2
- LBC x 10
- Burpees x 1
Run to the benches:
- Dips x 12
- Step ups x 12 (each leg)
- Decline Merkins x 12
- Repeato for time
10 Burpees (Thanks CT!)
#Mary
- Superman/Banana x 12
- W x 25
#Moleskin
Many thanks to the men of F3 Union County and Overdrive for having me lead today. It is always a humbling experience to lead men that are stronger than you.
S/O to CT for call BS on my 1 Burpee at the end. “You can’t count 1 Burpee, I say we do 10!”) Great call.
I can’t *really* own karaoke suicides, I’m sure I picked em up somewhere. I just don’t know where.
Very strong work by all the men of #Overdrive and a big S/O to @The Late Show for switching it up, using proper form and listening to what his body needed this morning.
Aye!
I think we get the message
Today was billed as mud run training with your team. It started out innocent enough. Everyone got there early so we could pair up. Madame’s team of Bean and Outback were disappointed when their fourth, Mic Check did not show but Vuvuzela filled in nicely. The disclaimer was given. There must have been some excitement in the Pax because it took a moment to get everyone to be quiet.
The idea was to set a course a mile and a half long start to finish with obstacles along the way. We ran the course backwards so everyone would under the route and obstacle. The route started at the bottom of the Met Life parking deck and wound its way down Ballantyne Corporate Pl ending above the fitness trail.
Once the instructions were given and everyone, or at least one person in your team, knew where to go off we went. All the obstacles are done as a team so even if you finish first you must wait on your team to complete the obstacle. First obstacle was the bear crawl to the top of the first level of the parking deck. Next obstacle a two minute penalty area with two minutes of burpees. Up to the next level where you simulate the team going one at a time through the tire. At this point 5.0 rolls up on us. After a lot of “yes sirs”, “sorry” and an apology by Haggis that was not accepted the first official foray into mud run training as a team was cancelled. It was discovered that you are not allowed to do mud run obstacle training on Bissell property. Who would have known. Glad we cleared that up.
With the Pax’s tail between their legs especially YHC we rallied at the soccer field next to the Met Life parking deck. Mic Check realized that #F3TheBrave starts at 5:15 and not 5:30 but found us right after our scolding. After Mr. Bean successfully negotiated the release of YHC’s cones we got back to work.
Next obstacle was partner carry down and back with partners switching at the end of the soccer field. Follow Ballantyne Corporate towards the bridge. Along the way you do a series of up and overs around the trees; over under with the first team mate jumping over the first team mate, crawling under the next team mate followed by jumping over the last team mate until you reach the finish point; simulation of walking over the water on the log only using the street line as the log; tunnel of love with three team mates planking shoulder to shoulder while the fourth crawls under; down the hill and across the creek; over to the fitness trail for simulated rope crawl and parallel bars shimmy; finish with partner carry there and back.
The idea was to repeat the course if there was more time but due to our run in with Paul Blart we were unable to continue. We did two fast laps around the pond with twenty step ups at the end. Mosey back to the AO.
Moleskin:
Well there is plenty to talk about. From YHC not realizing that the fitness trail dead ends so crossing the creek was an audible. Certainly mud run worthy but I apologize to anyone that got their feet wet. The briers, Haggis had a better name for it, were a nice touch. My legs still feel a little burn from them or was it crawling on the grass so much.
The obstacles that we did not get to do in the parking deck was another penalty area, ten foot team wall climb and running around the parking deck twice at the top doing a total of four wall jumps. We will figure out how to make it all work. Feedback is helpful.
I appreciated everyone’s sense of humor and flexibility with the course. The dead end was not expected but there were only minor complaints. They may have been louder but luckily I did not hear them. Thank you to Rock Thrill for his head lamp. It helped with the creek crossing.
I enjoyed the second F doing the over and unders and tunnel of love.
F3 is great because it allows us to go out in the dark to exercise, laugh, push ourselves and each other. I bet there is no other place in the city where a group got together, jumped through a creek, did some silly (but hard exercises), got kicked out of a parking deck, laughed and encouraged one another. You cannot find what we do any where else and I appreciate each one of you coming out this morning for the fun.
Have a great day and leave comments about how we can improve the course or ideas about other obstacles.
Announcements:
Obstacle run #F3TheReservation 6:30am tomorrow.
Talk of a 3rd F Tuesday at Einstein Bagels following #F3Swift and #F3Bagpipe.
Fight club could use some more stiffs so Chiptole and Haggis can knock you around. Seriously boxing for 45 minutes is hard and may be one of the hardest workouts in the region.
“Who is that” It just got real
Perfect morning for 17 I think non-fartsacers to come and play on the school grounds.
The Thang:
Warm up:
Slow mosey to the back of the school
Circle up
10 Merkins
20 SSH
20 IW
20 squats
10 MC
10 Merkins
Partner up for some partner total exercises: Partner 1 does a lap around the school while partner 2 does the exercise then flip flop until you have combined for the total number needed. Once done mary until everyone is done with each round.
Round 1: 37 Burpes
Round 2: 200 squats
Round 3: 100 Carolina Dry Docs
Round 4: 70 Merkins
Rounds 2+3+4=370 hmmmmm
Slow mosey to the grass by baseball field for ring ring Mr. Jack Webb
1 merkin and 4 air presses, 2 merkins and 8 air presses, up to 8 merkins and 32 air presses
The pack encouraged the Q to make sure the air presses were at a medium pace.
A few rounds of Mary
15 dolley
15 flutter
15 rosalitas
Mosey over to the play ground and partner back up for some more partner totals
Partner 1 starts with pull-ups and partner two runs to the basketball goal on the other side of the parking lot and touches the net and runs back. Then flip flop until you have reached 20 pullups
Slow mosey back to the front of the school with butt kickers and high knees on the way.
Moleskin:
After telling people about phone recording failures in the past, the q gets home and realizes there is only a few seconds of recording. Awesome with two FNGs and 17 pax Q fail. Go ahead Simba rip me apart like you did all workout in the comments below what do you do for work anyways maybe you should get some church.
Robin Hood had secured the LIFO I thought until a couple min into the workout after warm up I ran into Pele. You win the title this morning, nice sneak in too never even noticed until I was running beside you.
A lot of good mumble chatter out there today, even some from the form police. Oh you know.
Even though I am getting older I was impressed that I remember everyone who was there but there was a sad moment today. When naming one of the new FNGs who had a fro, played soccer and was 22. Header said Alexi after Alexi Lalas the kid said who is that, Header said he is too young to remember. Bday, it just got real. Welcome Alexi.
The other new FNG was tight lipped about everything and then the name came when he mentioned he was from a town in upstate NY called Tonawanda, have fun with that name Qs. Welcome Tonawanda.
Tonawanda and Alexi the next workout you go to make sure you get with the Q and give them your emails so you can get on the weekly emails. Sorry Q failure this morning.
Overall pac great job today, thank you for letting me Q always enjoy it. Thanks also for the man who took us out in the ball of man, couldn’t remember that Q fail again. Sound off in the comments.
Announcements:
Golf Tourney
Mud Run
BRR
Happy Hour next Wednesday
Another day, another beatdown…where were you?
15 dedicated pax (including 1 FNG) understood the value in a weekly strength training workout that never disappoints. More and more pax flexing in the mirror Friday – Wednesday and seeing results from Meathead, means more bells and opportunities for all of us to challenge ourselves and each other to unexpected strength gains. Here’s how today went down:
The Thang:
Around the World 10 one way 10 back
Good Mornings x 10
Halo 10 one way 10 back
Ladder:
Squat
Swing
2 Handed Press
Round 1: 1 Squat, 2 Swing, 3 2 Handed Press
Round 2: 2,4,6
Round 3: 3,6,9
Round 4: 4,8,12
Then, back down the ladder
4 exercise circuit twice through (2nd time x 7 reps):
2 handed swing and squat x 5
Clean and press right x 5
2 handed swing and squat x 5
Clean and press left x 5
Snatch right x 5
High pull right x 5
Snatch left x 5
High pull left x 5
Partner up…Doubles!!
Sets of: 8,6,4 – move up in weight each set
P1 – Alternate Arnold press from clean
P2 – rest
Flapjack
P1 – Deadlift
P2 – rest
Flapjack
P1 – Snatch (divide total reps per arm)
P2 – rest
P1 – Deadlift Shrug x 5
P2 – rest
Flapjack
P1 – Good Morning x 5
P2 – rest
Flapjack
P1 – Clean, Press, and Overhead Squat x 5
P2 – rest
Flapjack
3 x 10
Swings
1 Arm Row
Tricep Ext.
1 minute of Swings
No Mary at Meathead
Moleskine:
Well, as for Q’ing, it’s been a while for me. While I was out, I did some homework on kettlebell progressions, circuits, and exercises, to get the most out of our 45 minutes of Meathead. I’ve never done homework in my life, so this was new, but I enjoyed it. Everyone continues to keep moving forward with new KB elements and weights. Legs, glutes, and hamstrings are strong muscles we use more than we know, and you can see it paying off each week. We will continue to push the envelope with KB’s and strength training, leaving regulars and FNG’s exhausted, but ready for more. Great to see Hops out today, all the way from Union Co. and Dromedary from yesterday. TR bringing a BRR teammate and FNG, Clippy, (not sure how he slipped by with the last name Timberlake, not being named “Justin” or “N’SYNC”) showing that strength training is just as important no matter what kind of athlete you are. Splinter showed up with his “Run Stopper Starter Kit”, a small Clemson shirt and leggings. Names like “Men in Tights” and Chanel with a late entry of “Little John” were too obvious. I’ll let yall decide. Glad to see the Meathead dedication from Chum, Les Mis, Gullah, Awena, and Swiss Miss. Already veterans. And BLC for always bringing it as a WD. Hard work always pays off. Good job men. Thanks for taking us out Hops. Prayers for Zip.
Announcements:
No need to sign up for anything but F3Golf. Better hurry, it’s filling up fast.
Spicy Tuna Served to 15 SOBs!
With one FNG this morning, Big Tuna dished out a Platter of Pain to fifteen Son’s of Ballantyne with a lot of Hill Work.
The Thang:
Mosey to the front of the Theatre for COP
SSH x25 Imperial Walker x20 Merkins x 15 Mountain Climbers x20
Mosey to Corner of Theatre, Partner Up and Break into 2-Groups,
Sprint Half-Way, Hand-Slap Merkins x10
Sprint Back, Hand-Slap Merkins x10
Mosey to back of Shopping Center to First Speed-Bump
Hand-Release Merkins x10 Slow Squats x 20 Monkey Humpers x30
Repeato on next 3 Speed-Bumps
Sit for some Peoples Chair, Arm Lifts x25
From seated position, Run up Hill, Slow Squats x5, Return to seated position
Mosey to side parking lot, partner up
Partner 1 – Backwards Run to end of lot, turnaround, run up hill, Air Squats x5, run down, Backwards Run return
Partner 2 – Curb Dips Repeato until Team Total Curb Dips x100
Partner 1 – Backwards Run to end of lot, turnaround, run up hill, Air Squats x5, run down, Backwards Run return
Partner 2 – Curb Derkins Repeato until Team Total Curb Derkins x80
Partner 1 – Backwards Run to end of lot, turnaround, run up hill, Air Squats x5, run down, Backwards Run return
Partner 2 – Curb Jump-Ups Repeato until Team Total Curb Derkins x100
Mosey back to the Speed-Bumps
LBC’s x30 One-Legged Flutters x20 (10 Each Leg) Dying Cockroaches x10
Repeato on next 3 Speed-Bumps
Mosey to Big Hill across parking lot for Jacobs Ladder
Burpees on Top
Slow Squats on Bottom
Mosey to Theatre Parking Lot for Mary
Dolly x20 Rosalita x20 Freddie Mercury x20 Flutter x20
Move to Plank Position
From the Plank, AYG back to the cars!
Moleskin: This was my first Full-Q and I appreciate Strawberry giving me the opportunity. It was a pleasure Leading these fine Men in the Gloom Today.
Announcements:
Sign-ups for the Spring Mud-Run are now open. See Weekly email or Website for Details.
Anyone Interested in Q-ing a Workout see Strawberry.
#F3DevilsTurn – Returned unharmed
13 DevilsTurn faithful launched from the parking area at Four-mile-creek/Lower McAlpine Creek greenway in Piper Glen for a potpourri of a run. 1 PAX came running in at COT smelling like Starbucks, but claimed he had been running. We’ll include him in our count.
The THANG:
- Explore the Lower McAlpine / McMullen / Four_Mile_Creek greenway starting from the far East side at the Bevington parking lot (Mile Marker 1.75). Full map here – http://charmeck.org/mecklenburg/county/ParkandRec/Greenways/OpenGreenways/Documents/Lower_McAlpine_and_McMullen_and_Four_Mile_Creek_Map.pdf. Give instructions to regroup between 0550 and 0555 at the Johnston Rd parking area (considered the “Midway point, though it’s 1.75mi from one end and 4.0mi from the other).
- Notes, there are two sets of mileage markers on this greenway end-to-end. From the Bevington end, they count down every 0.25mi from 1.75 to 0.0 near Johnston Rd. Then, they restart from 4.0 and decrement every 0.25mi down to 0.0 at the Hwy 51 end. Why they don’t just have 0 to 5.75mi is beyond my pay grade, for it’s basically one continuous trail. For the purposes of this, I’ll pretend the East set is really 4.0 to 5.75mi.
- First section today was https://www.strava.com/activities/253843985 – Most of the PAX explored from MM5.75 down past Johnston Rd and split off near MM3.5 on a branch off to Pike’s Nursery parking area at Toringdon. Then back to trail and continued toward I-485, but turned back near MM2.75 to head back to Johnston Rd parking area near MM4.0 to regroup with the rest of PAX.
- At 0555 at the parking area, instructions given to start Progression Run back to home (approx 1.9mi away). Goal is to run each 0.25mi 5 seconds faster than the previous. This could be easily done by checking watch at each 0.25 post. If you started at a 8:00/mi pace (2:00 per 0.25mi), then you would finish around a 5:40/mi pace. Therefore, make sure you start slow enough so you can increase along the way. Second section was https://www.strava.com/activities/253844041
- Total miles about 6.2.
The Moleskin:
- The casual exploration nature of the first section afforded some great 2nd F this morning. The trail is wide enough to run 3 wide, so good conversations all around. Most of the PAX did have headlamps, but there sure were a lot of poles around boardwalk sections to keep the PAX calling out, “Pole!”. While there was one puddle and a couple of icy boards, Greenway was free of obstacles other than a really old guy running by the light of the moon, some tomatoes towards the 2nd section, and a little otter splashing around. TigerRag would have lost on the Over/Under for predicting # of PAX to go down.
- PAX strung out a little during first section, but nature of the out and back keeps everyone closer. Notice Outback and Mr. Bean have a good pairing, so good idea for the PAX to always try and stay in 2 or more. Push yourself to go just a little bit harder to stay with that guy in front, or hang back and pull someone along to enjoy some good conversation.
- Progression Run teaches some pacing discipline and helps you to know there is always another gear to go into. Last time we did this was after the 1mi time trial early Fall, so fun to pull this out occasionally in an environment (track or marked mileage path) where a simple timer can help you keep tabs on your workout. No fancy wrist computer needed.
- Tootie looked a little cold, but wore the shortsleeves and gloves with pride. Don’t know if that contributed to him becoming hypothermic and missing the regroup point, but he survived the coyotes and we found him headed back to COT.
- Abacus was mistaken for the Yeti this morning almost giving Horsehead a heart attack on the bridge or boardwalk. He either was trying to spook HH or HH is spooked easily.
- Mallcop joined us at COT out of breath and slightly sweaty. He was either suffering from an espresso overdose at Starbucks, or he really did arrive late and run a different route.
Thanks for Horsehead taking us out!
Announcements – Team Chepul Hill 5K/10K, Golf outing, Mud Run prep at the Brave tomorrow – bring your Teams!
And, just for fun, anyone visited here – https://www.facebook.com/Area51FireworksFortMill. Wonder if they would give us a discount with the BRR shirts?
Don’t Call it a Comeback
21 including 2 FNGs came out to The Maul for a good beating. Work has kept me away quite a bit lately, so it was good to get back out and lead the Pax.
The Thang
- SSH 25
- IWS 25
- MERKINS 10
- MTNS 25
- MERKINS 10
Short Mosey to small wall next to Firebirds
- Slow dips 20
- Slow Derkins 20
- run to speed hump and back
- Repeato X 3
Shorter Mosey to front of Theatre
- 5 count Burpees in cadence, with good form X 7
- Run to hill
- Back pedal up the hill
- Run back to Theatre
- REAPEATO X 3
- 5 count Burpees X 7
- Run to the hill
- Partner Wheelbarrow up the hill
Mosey for Mary
- Plank
- elbow plank
- JLos
- Flutter
- Dolly
Mosey home for final 1 minute plank hold
ThineOleSkine
It was a lively crowd and they gave YHC the business throughout. The mumble chatter subsided once the beat down hit it’s stride.
Welcome FNG Milwaukee’s Best and Johnny 5, keep coming out.
As always, it’s a pleasure to lead.