Tag: DaVinci

Two years and counting

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Two years ago, Jekyll invited me to WEP for my first workout.  I thought I was in pretty good shape, but little did I know what was in store for me.   I remember halfway through the workout thinking, this was a bad idea and would anyone notice if I lost my breakfast.  Luckily, I kept my stomach in check, but spent the afternoon on the couch recovering.  Since this first day, F3 has greatly impacted my life both  physically and mentally.

Quagmire  workout – 7/17

After the disclaimer, we moseyed to the front of Best Buy for some dynamic stretches:

Butt Kickers

Knees to Chest

Lunges

Soccer stretches

Next, we took a short jog to COP for warm-ups:

SSH, Space Invaders, Imperial Walker, Mountain Climbers, Plank with 6″ hold

Next, we partnered up for a game of catch me if you can.  Partner 1 ran around the parking lot while partner 2 jogged around the same  route.  Once Partner 1 caught up with Partner 2, they each did 5 burpees.  Rinse and repeat.

Once complete, we moseyed to the front of Marshalls for wall sits and calf raises.

We finished up the final 15 minutes with some cadence strength training.

First round:  Bearcrawl/Merkin  10/5

Second round:  Lunge/Squat  10/5

Third round:  Backward Bearcrawl/Carolina Dry Docks 10/5

Forth round:  Crabwalk/LBC: 10/10

Jailbreak to COT

Announcements:

Children’s Attention Home – Friday 7pm

F3 Dads – 10am at WEP

Read Newsletter

 

Prayers/ Praises:

Tater – Healing (eye)

Jekyll – Quality time with his 2.0s

Royale – Daughter’s B-day

Witch Hunt – Son starts baseball camp

 

 

 

 

 

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8

Millstone 10.5 Trail Race

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Enough PAX posted to the annual Millstone Loop 10.5 I felt a BB was in order. YHC posted a link to the FREE registration a few months back to those PAX I knew would be interested and willing.  After discovering that Sir Topham Hat was not running in the race I emailed the Race Director to see if there were any spots open.  The director emailed back and stated registration was open for just the next 3 hours. Text sent to STH and @channel blast to Slack that if you wanted to register, now was your chance.  So on Saturday morning 9 PAX showed up to run 10.5 miles of uneven terrain (more on that later) on the Anne Springs Close Greenway.

0800 Nothing Fancy, On your marks, get set, GO!!!

A number of things can happen over the course of a trail race. Thrills, spills, classic rock, dodging horse droppings, getting lost, more spills, quality 2ndF, etc.  Towards the end, this is how the numbers shook out.

Place Last Time
9 Spud 1:28:49
18 Rad 1:38:22
23 STH 1:44:32
25 Gekko 1:47:46
26 Photobomb 1:47:49
28 Zima 1:51:18
57 NASA 2:13:38
65 DaVinci 2:24:18
N/A Gears 1:18:51

NMM
Trail Races are a lot of fun and a lot can happen. Here are some insights and comments.

  • Gears went rogue and ran 8ish miles. That or he got lost.
  • Photobomb dropped another type of bomb not knowing a few female runners were nearby. We asked if they’d like to pass and they stated they were fine, just don’t do that again.
  • Rad stubbed his pinky toe that morning and it fell off during the race
  • Several PAX learned the importance of fueling and hydration
  • A female runner offered her children to NASA for adoption (in jest…we think)
  • Spud and Zima tied for most crashes (2 each)
  • Spud continues to prove that he is not human
  • Gekko and Photobomb were bosom buddies. I tried to keep up but when Photobomb took the lead around the 9 mile mark, I waved them goodbye.
  • Tclaps to NASA who just keeps pushing himself in all 3 Fs
  • Tclaps to DaVinci who just started running and said sure, why not run 10.5 trails

All in all it was a great race, great community of runners and Legal Remedy on tap at the finish. The Rock Hill Striders know how to throw a party. I try to keep an eye on these somewhat CSAUPy events and will continue to try to keep the PAX updated.

Aye!

Zima

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8

Squat’in on the dock of the lake…

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Fifteen souls on deck this warm humid morning including the FNG who would later become… Nutshell.  I enjoy the look of confusion in peoples’ eyes when they show up to a workout and I’m already there- a flash of panic followed by a furtive glance at their watch.  Yes… I’ve crafted my reputation well- but unfortunately, being  Q is no last minute affair.  After some brief pleasantries and a firm word of caution we explode into a frenzy of motion on this finely moonlit morn.

The Workout

Open with a .7 warm up jog through the dark & gloomy residential loop behind the Y exiting and circling up at the Buster Boyd boat ramp.

  • SSH x 30
  • Imperial Walker x 20
  • Merkins x 15
  • LBC x 20
  • Russian twist x 15
  • Windmill x 20
  • Plank Jack x 15
  • Hello Dolly x 20

Split into 5 groups of 3 for a half-baked concept we’ll call the U-Turn.  Partner 1 is at  the Buster Boyd boat ramp doing Kraken burpees, Partner 2 is at the end of the T-Bones dock for squats, Partner 3 hauls ass between the two to take over the station and keep the cycle moving.  Awkward start, awkward finish, solid effort in-between.  Perhaps call it “euphemism” instead?

  • Moroccan night club x 30
  • Merikan x 10
  • Freddy Mercury x 20

Fast pace back to Bowl & Bounce for 2 circuits of Human Chair / Merkins on the wall / Ballz 2 the wall.

Finish with a mosey down to the front door of the Y and a strong gallop home to COT

Moleskin

  • Welcome FNG Nutshell, this guy kept a solid pace and was barely winded at the end.
  • Austin Powers is FAST- I hear the Benny Hill theme song each time he blasts past.
  • Thanks to the PAX for letting me know I was signed up for this Q- with friends like these, who needs twitter?

 

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10

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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