Tag: Atlas

#HypeTrain Coming in HOT!

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13 HIMs bought a ticket for a runaway train at #LacesIn on a beautiful Thursday morning at Fort Mill High.  What train you ask?!?  Well none other than the #HypeTrain itself.  After getting tasked with the Q for #LacesIn over 6 weeks ago YHC went on a all out #Hype Campaign to get as many Pax to #LacesIn as possible.  Did it work?  Meh.  But it was a fun ride.  Worked out for the best – less people to be disappointed by the over#hyped and under delivered beat down from YHC.  Oh yeah – before I forget – 5 other HIMs decided to go yogging (soft “J”) which is apparently running for an extended period of time.  #LacesOut

The Thang:

Static Warmup (apparently the Pax had a real problem with this one – apparently if you do not do SSH, IW, WM, Merks, Low Slow Squats (IN THAT ORDER) you will never hear the end of it)

1 min Squat Sit  (some *ahem* CSPAN *ahem* were not able to accomplish this task)

Deep Squat x 10  (no like….ALL the way down)

Warm-up Merkin (like it came from an alien planet)

On-all-fours Shoulder Stretch (yes – YHC did not pick the best patch of asphalt)

On-all-fours Bad Dog Hip Stretch (see above)

On-your-back Hip Thrusters

 

Whew!  So sorry to try something new.  It will not happened again.  Warmup over.  Pax happy.

Partner Up (size does not matter)

Partner 1 to run to end of parking lot and back (no YHC did not realize how long that really was)

Partner 2 to do perfect form merkins (no count total – just AMRAP with perfect form)

Flap Jack

Next round Deep Squats (no like….ALL the way down)

Final round LBCs with your feet on the ground (just humor the Q please)

Run it back again except partner run shortened to 3/4 but 3 froggers added at each light pole

Run it back a final time – partner run shortened to 1/2 but 5 froggers added at each light pole

CAN I GET A TEN COUNT!?!?!

Moving on to Rugby Sprints x 5 with LBCs with feet on the ground, Flutters, Mountain Climbers, Flutters, and LBCs with your feet on the ground

Next we move to the dreaded Partner Push/Sprint/Push (size kinda matters this time)

Flap Jack then Rinse and Repeat

Little baby jog back to a much better patch of asphalt for 6MOM with “the new one” added in there but apparently not appreciated.

COT

Great work men!  Welcome FNG – Deflategate!  Thank you all for posting to the #HypeTrain.  Very much appreciated.  YHC has been away from F3 for a month for vacations and business travel and got a taste of what life without F3 was like…..not good.  Old habits began to emerge around intake of food and drink so it was great to get back out and see each and every one of you waiting there for me to try and make myself a better man.  Asked the Pax what they saw in the mirror – did they see successes and strengths or failures and weaknesses?  What impact could you make with those around you if you saw the former (as the Sky Q sees you)?  Taking it a step further – what do you see when you look at those around you?  Do you see their strengths or their weaknesses?  Do you see their past sins against you or do you see what they have done for you?  Have you really forgiven them or do you see how they wronged or disappointed you in the past?  It’s hard to do but think about how your relationship would change for the better if you could really give grace to those around you as the Sky Q has given to you.  Thanks for the opportunity to lead gentlemen!  Always an honor.  Be a better man today then you were yesterday.  Aye!

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Standard Fare Track Work at LacesOut

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Five pax gathered at 0500 (15 minutes ahead of the “Hype Train” arrival) for some good, old fashion, interval track work.  Conditions were mild for a summer morning in the Carolinas, but the air was still pretty thick.

Warm Up

We started out with a warm-up lap that ended up being 4 laps, and probably at a pace faster than most would consider typical warm-up speed.  After that, a series of moving exercises to stretch out the legs.  Each half way across the field (with a jog for the rest of the way).

  • toy soldiers
  • butt kickers
  • soccer-style groin stretch
  • high knees
  • pigeon walk
  • duck walk

The Thang

The run exercise consisted of mix of laps and recoveries (big surprise!).  Pattern was as follows:

  • 400m at fast pace, 200m walking recovery
  • 800m fast pace, 200m walking recovery
  • 1200m fast pace, 200m walking recovery
  • 1600m  fast pace, 200m walking recovery
  • 1200m fast pace, 200m walking recovery
  • 800m fast pace, 200m walking recovery
  • 400m at fast pace, 200m walking recovery

Fast pax (McGyver and HiHat) almost complete every round before we had to break for a quick stretch and meet up with the Laces In guys.  Including warm-up laps, we all clocked in about 5 miles.

Great work by all pax!

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Laces In and Laces Out: Back together Again!!

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Long time ago…..in a different AO……Laces Out and Laces In were together. Today we could say that again. Its like meatballs and spaghetti or hot dogs and hamburgers…..its just natural!!

So the Laces out clan arrive at 0500 and take off running to Baxter like the fools they are. Hills and cars and danger Will Robinson!! But they all made it back safely and met us Laces IN  crowd at COT. No water melon ….losers!! haha

Laces In we did a little tour of the High School, with some 4 corners and some other pain stops along the way. There is a ton of potential and no Rosalita calling the 5.0 anymore. If we bother anyone out here, they better join the PAX as they have no other reason to be out there at 0 dark 30.

Great PAX and awesome times. Be sure to post to Laces In/Out and bring an FNG!

Cake Boss Out!

 

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Squad Goals

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20 Men (1 FNG) posted at the Swamp.  11 Ruckers went off to do Rucker things while 9 stayed with YHC for a little AMRAP.

 

We previewed the course and had a little COP including Windmills, Imperial Walkers, and Moroccan Night Clubs.

 

The Thang:

30 Minutes Partner AMRAP, Half a Mile Circuit with 7 stations:

  • 20 Merkins
  • 20 Big Boy Sit Ups
  • 20 Peter Parkers
  • 20 Parker Peters
  • 20 Carolina Dry Docks
  • 20 Side Straddle Hops
  • 1 Burpee x Lap Count

Moseyed to COT for 5 MOM:

  • Too many Flutters
  • Just enough American Hammers
  • A touch of Freddy Mercury

 

Naked Man Moleskin:

I had a Cake Boss worthy Homily to share this morning, but maintaining order is more important than imparting wisdom during the 1st F Q.  So, you get the abbreviated (and likely better thought out) version here.

At the beginning of the AMRAP, I asked the guys to partner up with a guy who was comparable fitness-wise.  I asked them to share how many laps they thought they could get around the course.  I have no idea what each guy said, but the intent was to push each other to meet that goal.  I stayed with the FNG and visiting Java from Raleigh.

The purpose of this, and what I wanted to close out with, is that if we aren’t setting goals, we are just going through the motions.  There was some chatter on the twitter machine about moderate workouts being #problematic.  Someone put it best when they said “as long as the guys are working to get better, that’s not an issue”.  So my question to all PAX, regardless of fitness level, is “what are your goals”.  My 1stF goals this year are to a.) run 1500 miles and b.) finish my second marathon in 3:30 or better for a PR.  The reason I put it here is because goals only matter if someone keeps you accountable for them (thus the partner AMRAP).

Every PAX should have a goal for all three F’s, because all 3 F’s are important.  Beyond the F’s, this branches out into your personal and professional life.

Set Goals, Don’t just Coast.   You’ll be amazed at what you can do.

 

Honor to Serve.

 

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