Two guys decided late Saturday night to meet at Atlee HS for a 45 minute run. The gathered at 6:30 AM and went into Giles and around the campus of Atlee High School. With it being light, YHC was able to see the paved trails throughout Giles.
COT – Numberarama, Name-O-Rama, Announcements.
Have a great day everybody!
Gotta Run!
Phonics
Ten of us posted for a beat down F3 style, as opposed to our brothers who were running the 10k today. Even had a visitor from F3 California in town (Bogey). After brief warm up and some stretching, then a mosey to the soccer fields for:
Start with a little of everything…4 Corners (Cumulative): 10 Merkins, 15 Squats, 20 Side Straddle Hops, 25 WWIIs. Repeat and add 5 to every exercise.
“Rest” with 100 abs (4 sets of 25…WWIIs, Crunchy Frogs, Knee Ups, Heals to Heaven)
Legs: Leg Dora (L’Dora): 100 Squats, 200 Lunges, and 300 Heal Raises.
Chest: Mosey every 10 yards and do a Burpee, then 10 yards and 2 Burpees, etc. until 50.
“Rest” with 100 more ab and core exercises
Chest: Repeat Burpee ladder from above but starting with 5.
Bear Crawl to 50 yard line with Merkin every 10 yards
“Rest” with 100 more ab exercises
Mosey back and squeeze in a few more Burpees before time expired.
Today… I wanted to try something different. Mini station with burpees at some of them, plus for a few carrying a bucket with either sand or gravel(or a sandbag varied in weight) to each one then return. Upon the return there’s a list of 8 different exercises at 100 reps each(choose 1). 13(including 1 FNG) braved what may be one of the rate times that it was quiet.
Started with a WARMARAMMA: SSHs, Imperial Walkers, Ukrainian Soldiers, Arm Circles each direction, Cherry Pickers, Merkins and something new I don’t have a name for it I will call it the Alabama After Prom(an Alabama Prom Dates with a LBC)
The original set up: 8 stations the majority started with 5 burpees (various ones) then a 3 exercise routine, reverse then back thru one more time ending with the burpees back to the start to pick out the 100. Did we get thru all of them(NO), only 5 was completed. Here’s the overview:
Station 1: 5 burpees, 10 Alligator Merkins, 12 WW2, 15 squats(reverse it, then back thru once more) finishing with the 5 burpees then back to do 100 shoulder taps
Station 2: 5 Army Ranger burpees, 10 Lunges/side, 12 Diamond Merkins, 15 4 count mountain climbers (reverse it, back thru again finishing with the burpees then did 100 Carolina Dry Docks
Station 3: 5 Navy Seal Burpee, 10 Butterfly Sit-ups, 12 Dive Bombers, 15 Tuck Jumps(reverse it, back thru turn finishing with the 5 Navy Seals) back to do 100 LBCS
Station 4: 15 Scrunchy Frogs, 30 Jump Squats, 40 Tricep Dips(reverse it, started to hit station 5)
Station 5(final one): 5 8-count Burpees, 10 plank suicides, 15 wide arm merkins, 20 L/R Side Plank drops(reverse, back and finished it with 100 2 count toe taps and 100 2-count flutters)
The final bit was with a 70 pound Atlas Stone: 11 just only leg kick thrus then carry the stone down. When you carried it back up, that was your pass each of us took turns. With about 3 minutes left, to the flag for a quick boat hold and done
Numbers, Names, Announcements and prayer led by YHC to close it out.
Welcome Don(Dick Tracy) to the group. He saw us last week and joined in today. The carries especially the longer ones were no joke. This was the first time I brought this out, I have some tweaking to do but in the future will try it again I think we can finish it all. Recovery and see you next time
Early morning… Clouds were still out and the fields getting ready. 6 of us ventured on another adventure thru the trails and woods. A little exploring around, taking the reverse way on a few parts plus venturing on the trails from last time.
We stopped back at the flag, almost 3 miles and 50 minutes(I can’t believe I thought I had some time left on my Garmin and no it said no more juice. Time to prep for the main workout….
9 men of F3 some who have seen things and heard things that should never have been seen or heard.
WARMARAMA: People’s Run to the end of the street. Circle up: SSH, Imperial Walkers, DQ, Arm Circles, Helicopters, Copperhead Squats
The Thang:
Eye of the Storm: 4 Corners, after each corner come back to the Eye (Middle of the field) and complete 5 Burpees.
Corner1: 20x Merkins
Corner2: 20x WWII
Corner3: 20 Squats
Corner4: 20 Monkey Humpers
Dirty Triangle: Bear crawl to the start
10 Heals to Heaven, Run to the bottom
10 Heals to Heaven, 20 American Hammmers, Bernie to the Top
10 Heals to Heaven, 20 American Hammers, 30 Box Cutters
Rusty Cage: Triple Check
1. Pullups, 2. Dips, 3. Run to fire hydrant and back. X3
Love Hill: People’s Run down Love Hill
PipeLine: Triple Check
1. SSH, 2. Alabama Prom Dates, 3. Run Pipeline Loop. X3
Love Hill #2: People’s Run up Love Hill
BTTF
NMS: Lot’s of MumbleChatter today. Lot’s of critiquing about Alabama Prom Date form.
PipeLine is back. You asked for it, you got it!!!
Some of y’all took it easy and went to the Ukrops 10k. We will see if anyone completed it the Hard Way.
Well done today!! Thanks for letting me lead.
Prayers to: Upchuck’s family member and Handshake’s family member.
YHC: Took us out.
Boberry, and YHC both had a busy day ahead of us but we decided to make sure we still got 1% better with another version of Premature Acceleration.
Great conversation as usual, but there were many different aromas in the air. Some fresh grass (more than one kind) We passed a house party (not THE House Party) that was still getting after it into the early morning hours. As well as what we can assume was some wake and bake driving by on Courthouse. Pollen still has a strong presence. YHC may have released some methane gas into the air, but it doesn’t smell, I promise.
With 20 minutes left we decided to push the pace and go for our own Courthouse 10k. We got the last 2 miles at close to an 8 minute per mile pace(not too bad by our standards) to finish out the 10k.
Good luck to my M as she’s doing the Monument Avenue 10k. And happy and safe travels to Boberry for his beach trip this week.
An assortment of 13 individuals + 2 pulling out early gathered for a mixed bag of RAMM today. Lots of gears, walkers, and runners afoot. According to the tomato with a massively flat tire, here’s the route the runners took.
The Route
Numbers, names, YHC took us out.
Moleskin
Last minute route means simplicity. When YHC left the house no one was on the Q sheet, so this is what you get. Monument was especially busy today. At least 5 busses by my count going westward. Sorry, kind of.
Cool morning and thick pollen made for ample post ride/run/walk chatter. Good luck to all the runners this weekend taking on the “Hills of Monument”.
Splinter out
One busy season survivor set out to get in 8.0 miles with 30+ pounds in tow.
The Route
Numberama, Nameorama, COT
MOLESKIN
Did the ruck, took the pics, carried a “log.”
ANNOUNCEMENTS
GTE – still time to sign up
Let’s start with the important stuff from the 6 that joined YHC- if not for House Party we never would have known how many reps were done, OC’s son’s college decision made his girlfriend squeal like an 18-year old girl, Bullseye was unaware that there would be running involved in this Q, Boberry will be traveling 4 hours with 4 kids tomorrow, Draper is concerned about what we look like to outsiders when trying to do pullups, and Tobit is still faster than most, even when he takes a month off.
We ran 2.5ish miles, stopped a few times for a variety of merkins, Mary, leg work and pull-ups. The river is not sunrise ready but the yacht rock will be coming back soon. We successfully completed a round of bob-and-weave without screwing it up, although given more than 10 reps Tobit’s long stride would have stepped on someone. One round of the Murph isn’t too bad.
Put Friday night May 3 6pm on your calendar – Bon Air Community Center – GrowRuck rally, all men are invited. More info is out there and will come.
May 4 – Convergence workout at Dogpile 7am – already one FNG committed, he’s coming from SC to do the overnight, what’s your excuse?
Prayers for OC’s family – His M lost her grandfather who, by OC’s account, lived a full and happy life
Prayers for Boberry on his first venture with 4 kids – The Pax recommended Benadryl and Bourbon
Others unspoken for those going through tough times – you never know what a little
Rather than explain today’s route, YHC ran out front and signaled each turn as if directing a fighter jet landing at sea. Here’s where we landed:
The Route
Numberama, Nameorama, COT
MOLESKIN
No new roads added to the repertoire this week, but some off-roading added a little spice. Slightly disappointed the PAX didn’t have to go full Parkour exiting the TLL complex. Wally and Lulu said enough of your rambling and called the COT to a close.
ANNOUNCEMENTS