Tag: oldbay

Keep the heat up- Flight Plan

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WARMUP: Put hat on
THE THANG:
Run down market
Left on Shady Grove
Take trail at back of YMCA lot
Follow up 6th Baxter to Sutton
Right on Sutton to market
Back to Shady Grove
Rinse and repeat 3-4times or 3.5-4.5mi
MARY:
ANNOUNCEMENTS: someone find pusher :man-shrugging:
COT:

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Galaxies and Manhole Covers

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WARMUP:
Standard stuff. SSH, IW, Hillbilly Walkers, Merkins, butt-kickers, high-knees

THE THANG:
Ran to side of Lowes, Partnered up (size not matter) and worked through 8 sets of 80-counts, split between partners. Every 2 sets, pax took a brief mosey to the front of Lowes and back.

SET 1
PARTNER A – 20 MERKINS
PARTNER B – PLANK
FLAPJACK to reach 80

SET 2
PARTNER A – 20 SQUATS
PARTNER B – AL GORE

FLAPJACK to reach 80

Run

SET 3
PARTNER A – 20 PETER POINTERS
PARTNER B – Elbow PLANK
FLAPJACK to reach 80

Set 4
PARTNER A – 10 Lunges (5 each leg)
PARTNER B – Deep squat
FLAPJACK to Reach 60

Run

SET 5
PARTNER A 20 – DRY DOCKS
PARTNER B – Downward Dog
FLAPJACK to Reach 80

Set 6
PARTNER A 10 – Run Stance Switch
PARTNER B – AL GORE
FLAPJACK to Reach 80

Run

SET 7
PARTNER A – 10 CRAB CAKES (4 count)
PARTNER B – UP DOG
FLAPJACK to Reach 40

Set 8
PARTNER A – 20 Calf Raises
PARTNER B – Hold crunch
FLAPJACK to Reach 80

Ran to wall beside Indian restaurant. Did 3 rounds of wall-sits with pax taking turns various things (burpees, runs to a manhole cover, and a round of Jack Reachers.

MARY:
Mosey back to COT for a bit of Mary. Maybe…or maybe we were at time.

YHC is always learning at these workouts. Today, I learned that none of the pax had any idea of the name of the closes galaxy outside of our own Milky Way. I also learned that you can’t talk about a manhole cover in a group of all men without there being some confusion on what is meant by that.

Great work by all men. So thankful to be a part of this F3 thing.

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A construction free jog.

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WARMUP: A little stretching for those who arrived before 0515
THE THANG: jog – a construction-free zone was found. Yes….really…construction-free

Leave Starbucks and take the road past the front of the library and go right on to nations commons.
Cross Sutton onto Richard’s crossing
Left on front street
Circle Berkshire Heights as many times as pax desired before coming back the way we got to Berkshire
Tesh loops were also optional add ons for those distance accuracy enthusiasts.
MARY: she wasn’t there
ANNOUNCEMENTS: took place – D2D events dominated the slate. Read your newsletter.
COT: 5th core principle

Until next time….. :eye:

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Pick your poison

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WARMUP: SSH, IW, Hillbillies, MC, merkin
THE THANG:

Nosey to stairway down from Epic where we did Apollo Ono, Side lunge, mogul jumps while trading off sprints up and down the stairs.

Next OB and MM traded off picking a spot to run to where the other pax then called an exercise. YHC called varying count of burpees at every stop before running to the next spot.

MARY: done inside Thang
COT: lots of praises, prayers for kids starting college and returning to work after baby birth, prayers for being a better husband

Jekyll was missed. He’ll certainly bring some form of misery back to DP soon.

Thanks to OB and MM for the fellowship and push throughout a cold morning!

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Choose Hard

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WARMUP: Run to bandshell at WEP
THE THANG: We did laps around WEP with an accumulator thrown in for fun. When returning to the bandshell after each lap pax did the following starting with the first exercise and then adding the 2nd to it, then the 3rd, then adding the 1st exercise on top of the original 3 following the 4th lap

Burpees x10
Should taps x20
Squat x30

We got in 5 laps before returning home. All the effort in continuous fashion kept the pax warm and kept the cranky mumblechatter flowing.

MARY: done inside the Thang

ANNOUNCEMENTS: D2D items and more
COT: yes!

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Buckets

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The buckets of pain made a triumphant return on Friday to slow burn. Back by popular request. Three buckets were placed around the AO. Each bucket had tickets with multiple pain choices chosen at random by delighted pax. All enjoyed.

Good chatter in the cold.

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Hootie & the Bushwood

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WARMUP:
– Mosey a lap
– Side Straddle Hop
– Big Boy Situps
– Imperial Walkers
– Windmills
– American Hammer
– Plank
Soundtrack: Hootie & the Blowfish. Album: Cracked Rear View.
THE THANG:
80-160-240 Dora
– 80 Merkin
– 160 Squat
– 240 LBC
Then we wrapped up with the following list:
Complete the first exercise on the list. Then pick any other exercise on the list. Run lap. Complete the second exercise on the list. Pick any other exercise on the list. Run lap. Etc. The lap begins with a 10 pace bear crawl.
List of Exercises:
40 Big Boys
40 Merkins
40 Low Slow Squats
30 second plank
30 Carolina Dry Docks
30 Calf Raise on the Curb
20 Big Boys
20 Merkins
MARY: Liberty Bibberty called out one exercise after the ruckers united with us, taking us all the way to 6am.
Boot Camp: Hominy & Liberty Bibberty only
Ruckers: Tiller, Old Bay, & Sugarbug
ANNOUNCEMENTS:
Dam to Dam. Check your newsletter. Keep an eye on the weather forecast this weekend. Stay safe. Protect your automobiles and watch the safety of yourself and your passengers.
COT: Good to share with each other as always. Stay thankful for the inspiration to get together and workout.

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Broke back mtn.

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WARMUP: The usual SSH, windmills, cherry pickers other stuff
THE THANG: the goal was to stay warm which we did. Mosey around the whole campus and did some exercises. pax chose a card interestingly only had 4 cards to choose from. Card 1 sets of 10 flutters, SSH, Mtn climbers, American hammers and shoulder taps. Run to next stop. Card 2 sets of 20 monkey humpers, calf raises, sumo squats, seal jacks, and weezy Jefferson’s. Run to next stop. Card 3 merkins, big boys, squats, LBCs, and plank Jax. Sets of 15. Run to next stop. Card 4 amer hammers, mtn. Climbers, squats, SSHs, and Rosalitas. Run to flag bench work tris bis and stuff.
Did I mention there were a lot of women running around talking. Btw I led all this with a hurt back. Hence broke back.
MARY: Pax choice

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Avoiding the Construction

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The weather was 37 and rainy (in spite of Old Bays Steve) to start the day at Flight Plan. It was one of those days where the fartsack was extra inviting but the downpainment made was more than worth it.

We explored Baxter to avoid the construction happening on 160 which included lots of hill work. Here is the route:

Down Market Street to YMCA loop
Right on 6th Baxter
Left on Sutton
Right on Mills Lane to the dead end
Left on Gardenia
Right on Morris Hunt
Right on Downing
Left on Berkshire
Back to Richard’s Crossing
Right on Sutton
Back down Market Street

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Boxing Day Double Q

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WARMUP: Boxing Day background from Gump
THE THANG: We stayed put in the Amphitheatre the whole 45 mins other than taking turns to run with imaginary box held overhead as the timing device for each exercise. Exercises included box jumps, boxing jabs, upper cuts, Box straddle hops, dips, derkins, squats, windmills, box cutters, and more
MARY: yes, included throughout
ANNOUNCEMENTS: some
COT: yes! It was great to have Flounder and his son (Emeritus Nantan of Cape Fear region — Gump) lead the pax. Good spirit and energy among the pax, including several Double Downers. We missed Jekyll who was FR with inlaws for holidays.

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