AO formerly known as Tiger Blood
FNGs: None
Warm Up: 1 mile, stretching
The Workout:
3x (1200 m at 10k pace, 400 m recovery)
3x (300 m at 5k pace, 100 m recovery)
Mary: Yoga
Announcements: Alpine’s going away party
T-Claps (Recognition): Breach for being the only one to show up!
Prayer: Stubs, Nash
Four studs came out to Tiger on a humid June morning to put in some work! This is where PRs are made.
FNGs:
Nope!
Warm Up:
Lap around the track, leg swings, A and B skips
The Workout:
See attached. Pace chart can be found here. Decided to go time based today and stick firmly to the idea of recovery time = 1/2 work time
Mary:
Fellowship lap for cool down
Announcements:
July 4th event with the town
Picnic end of July
T-Claps (Recognition):
Great to see Dahmer and Aquaman with us at the track! Some solid 2nd F at Panera afterwards with some gym meatheads too.
Prayer:
Stubs and his family. Fanny Pack for upcoming surgery and recovery.
We got the privilege of sharing the track with run club today as we tackled some speed work.
FNG’s: none
Warm Up: Windmills, Imperial Walkers, Hillbilly, Good mornings, Leg swings
The Workout: 2 laps mosey, 2 laps w/ 100m strides, 100m recovery. 2 laps w/ 200m strides, 200m recovery. 2 laps w/ 300m strides, 100m recovery. 1 lap of 400m strides. Then we went back down the ladder in reverse. Most of us got nearly 5 miles.
Mary: Variety of stretching (cobra, runners, downward dog, pigeon, etc)
Announcements: Stubs meal trail still up. Town of HS may need help with July 5th event.
T-Claps (Recognition):
Prayer: Pax who are injured, in recovery, hurting. YHC some skin cancer to be removed.
FNGs: Not Today
Warm Up: Mosey over to the high school and circle up for warmups
The Workout: Stage 1: Make our way to Buckhorn Elementary School and stop periodically for merkins, mountain climbers, squats and star jumps 1×10. Once at Buckhorn we went to the playground in back with walking trail and partnered up for 1 pax to do the merkins while the other ran the loop, switch, then mountain climbers, switch, squats, switch and star jumps.
Stage 2: Ladders on the way back in Honeycut Farm. 4/10 of a mile stretch where we increased pace from half marathon, 10k, 5k and 1 mile. We did 1 set of the 4 excercises from prior to rest. Then mosey back to start and repeat this ladder 3x
Mary: Clockwork Merkins in a roundabout…. instead of holding plank, we ran around the circle as YHC called out the time
Announcements: June Challenge
T-Claps (Recognition): All the guys doing 75 Hard
Prayer: Praise to Boy George for working through a complicated situation with his house closings and finding a solution. “never give up” even in our day to day men. Stubs and the family. Slide Rule – there was a pop in by Pineapple and he mentioned his mom passed on Monday. Reach out to our brother.
FNGs: none
Warm Up: leg swings (front, side, tiger claw), jog a lap with high knees/butt kicks, then lunges 5 each side (forward, side, back)
The Workout: 1’@5k, 2’@10k, 3’@10 mile, 2’@10k, 1’@5k with 1′ recovery jog after each. 3 sets, with a 3′ rest between each set. During 1st rest we did 10 merkins at every 30 seconds (50 total), 2nd rest was LBCs in cadence (40 total), after 3rd we did some yoga stretching.
Mary: see above (yoga)
Announcements: Memorial Day Murph, June Challenge, PC shirt order
T-Claps (Recognition): Dawgpound and Redenbacher – 75 hard made those guys really fast
Prayer: Lipstick and his M, Emeril’s brother, Stubbs, families in Texas, Boy George upcoming move
It was an honor to lead again, possibly last time before the move. Great work by everyone today.
FNGs: None
Warm Up: Mosey that included Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles
The Workout: Super Jack Webbs Pyramid. 1 merkin, 3 overhead press, 1 merkin. Run a loop after each set. Up to 10 merkins 30 overhead press 10 merkins and then come back down.
Mosey to the picnic tables for dora. 100 derkins, 200 irkins, 300 dips with a partner. Other partner run to the brick pillars and do 10 count balls to the wall.
Mary: Plank hold
Announcements: CSAUP
T-Claps (Recognition):
Prayer: Job searches, Families in need at Christmas
Beautiful morning with perfect weather. I ran from home to Tiger Blood and arrived to see no one in the parking lot. Soon after I received a text from Bobby Boucher saying that he was parked at the track. So off I moseyed.
PAX: Bernie, Bobby Boucher
FNGs: Zilch
Warm Up:
The Workout:
Pretty straightforward. 5 x 5:00min intervals at threshold to long interval pace with 3:00 min walk/run recovery
Mary: No core. Stretching
Announcements:
T-Claps (Recognition):
Prayer:
Beautiful morning with perfect weather. I ran from home to Tiger Blood and arrived to see the Pax ready to go. Some chatter for a couple minutes and off we went.
PAX: Bernie, Boy George, Fumunga, Lipstick, Pikachu
FNGs: Zilch
Warm Up:
The Workout:
Pretty straightforward. 5 x 5:30min intervals at threshold to long interval pace with 2:30 min walk/run recovery
I was talking to Boy George about a buddy only eating yogurt before our 4-man BRR journey. Unbeknownst to us, Lipstick was on the other side of the fence, where he was releasing a chocolate squirrel into the wild, and asked if the yogurt was strawberry. Hence the title.
Mary: No core. Stretching
Announcements:
T-Claps (Recognition):
Prayer:
FNGs: None
Warm Up: SSH, IW, Hillbillies
The Workout:
On the track. 4 man Indian Run
8 reps of the following: Merkins, WWII, Squats, Turkish Getups, Plank Jacks, Star Jumps, SSH, burpees
Run 1 lap do merkins, Run 2nd lap do merkins, WWII… Stack all the way up and then come back down. Each lap run a different lane. Begin with lane 1 and move to lane 8.
Mary: Stretching
Announcements: Skidmark running NYC marathon for charity. More info coming soon. CSAUPS coming up
T-Claps (Recognition):
Prayer: Injuries, Cancun traveling, first responders
No track work today. I guess guys love track work because only 3 bros showed up. Maybe guys are tired which doesn’t bode well for a potential solid BRR performance.
A challenge was placed to see if this would be harder than Paradise City on Monday. No one showed up for Tiger Blood, we’ll assume they were scared so Tiger Blood wins be default.
FNGs: None
Warm Up: 187 and I had to wait on Lipstick so we did a couple laps in the parking lot. SSH, merkins, and squats. Finally Lipstick was present so off we went.
The Workout:
Mosey over to Crossway climb with stops along the way for merkins and squats.
At the bottom of Crossway Climb – 5 merkins. Indian Run. At the first stop sign 5 merkins. At the top 1 burpee (just like the nipple)
Jail break down to the second street – Chrismill
At Chrismill 5 squats. Indian Run to the next street. 5 squats. Indian Run to top of Crossway Climb 1 burpee.
Jail break to the bottom of Crossway Climb.
Rinse and repeat 4x
Mosey back to the flag with stops for 5 merkins or 5 squats
At the parking lot we did loops. Start with 1 merkin, 1 squat, and 1 burpee. Run a loop. Stack all the way to 5, 5, 5 and then unstack.
Mary: Eh
Announcements: See slack
T-Claps (Recognition):
Prayer: Unspoken