EC: A lot of PAX.
FNGs: None
Warm Up: discussed the route and headed out.
The Workout:
We ran the scooter route:
The bat flippers ran their own route and back to Ting for 500 KB swings
Mary: Not today
Announcements: See slack and FB
T-Claps (Recognition): Everyone for picking up the six.
Prayer: 187 and Tracy, Pax dealing with Covid, unspoken.
Shamwow! took us out. Always an honor to lead.
EC: Redenbacher
FNGs: Not today
Warm Up: 15 X SSH in cadence
The Workout:
Turkey Leg route in reverse
Mary: Negative
Announcements: CSAUP Dec 5th, check slack for details
T-Claps (Recognition): Everyone for picking up the six.
Prayer: 187 and Tracy, unspoken.
YHC took us out. Always an honor to lead.
FNGs: Nope
Warm Up:
SSH x10 and we were off – not much time for our intended field trip destination
The Workout:
Mosey to Veteran’s Park via Sportsmanship, Main Street, Crossway, and Folsom. Stop at each turn and periodically on straightaway – alternate 10x Star Jumps and 10x Chill Cut Plank Jacks at each stop.
At Veteran’s we did 7’s between the monument and the top of the hill at Chrismill – 7’s consisted of Star Jumps and Chillcut Plank Jacks.
Moseyed back to Ting along the same route with some focus on downhill running along Folsom and Main St.
Mary:
Downward Dog was all we had time for
Announcements:
Check the coms
Prayer:
187 & M
YHC hadn’t Q’d a non-running oriented boot camp in a while and at the push of Abe I committed to branching out and Qing at least 5 workouts over the month of November. Downtown Train looked like a good one to push me out of my standard across the street Paradise City habit.
FNGs:
Welcome Bobby Boucher!
Warm Up:
SSH x20 IC
Daisy Pickers, Windmills, Sir Fazio forward/backward – all IC
Burpees x5 for a late arrival
The Workout:
Mosey to the rock pile, grab a rock that “your M would be proud of”, and mosey back to the flag.
Thing 1 – BOMB
Deposit said rock at one corner of the parking lot and mosey to the far end. We did laps of BOMB consisting of 5x Burpees, 10x Overhead Press with our rocks, 15x Merkins, and 20x Big Boy Situps. We kept at it for ~15 minutes.
Thing 2 – Cultural Visit
We John Cusack’d to the cultural center where we split into two groups. Alternating back and forth we did:
Step ups / reverse squats x2
Returned our rocks
Balls to the wall / dips
People’s char / dips
Mosey back to the parking lot
Thing 3 – Animal walks
Low slow flutter x10
Bear crawl length of the parking lot
Low slow flutter x10
Plank hold x10
Crab walk length of the parking lot
Low slow flutter x10
Plank hold x10
Homer to Marge x10
Duck walk length of the parking lot
Low slow flutter x10
Plank hold x10
Homer to Marge x10
Heels to the heavens x10
Mary:
Popcorn with favorite exercises from 4 different pax
Announcements:
TED talk tomorrow (17th), Frosty CSAUP Ruck December 5th, Beer Ruck December 12th
T-Claps (Recognition):
Aquaman, Odyssey, and Coal Ash for getting to run a real race at Shakori this past weekend.
Prayer:
187 and his M, Quiver and his family, Build-a-Bear
YHC stepped up and crossed the aisle to take the Q at R4TJ today. Apparently, there has always been some beef between R4TJ and TBD, but as co-site Q at TBD, I’ve taken on a minor duty to try to bridge the gap this year plus I’m also adding miles to my repertoire and the guys at R4TJ push me hard and keep me accountable on that end. YHC had a 3 famous hills route at about 5 miles planned, but apparently overnight, some batflipping by some PAX was being planned. Now as I understand it, batflipping is done for all kinds of reasons…some good… some bad. Today’s bat flip was for a great reason. About 2/3 through the route, the pax detoured on a route that took us to the memorial at Veterans Park. We stopped there and spent a few moments of reflection and prayer on those who have served and paid the ultimate cost for our freedom. Like I said… a great bat flip plus it helped us form the dragon route as UTI discovered.
FNG’s: None
Warm Up: Frankenstein’s and Daisy Pickers. Since it is 11/11… we also did 11 Merkins.
The Workout: 10 PAX got in their miles with a few other PAX sightings along the way. We ran.
Mary: Once at the flag, we did our last 11 merkins to wrap up.
Announcements: HS Half on Saturday.
T-Claps (Recognition): Skidmark for a good flipping idea!
Prayer: Shamwow!, 187, and YHC’s M’s dealing with health issues. Our Veterans and Nation. Let us not waste the health, life, and blessings we are given. Push for something and make your life worth it. Take opportunities to make it cool for somebody somewhere else… serve. Honor to lead!
The workout at Tiger Blood never disappoints. There is always a first of something (congrats Full House) and for a brief moment the mumble chatter is excellent. Then the running starts and the mumble chatter dissipates. The workout this morning was brought to you by Prefontaine who thought it a great idea to run 3 miles in 200m increments of 30 and 40 seconds. For those of you that suck at Math that is 4:00m/mile pace and 5:20m/mile. Well we gave it the old college try to math 30/40 but Olympians we are not so we settled for our 5k pace for 200m followed by a pace 80 s/mile slower. For YHC that was 6:27/7:47.
FNGs: I wish
Warm Up: About a mile with some dynamic stretching. Plus a fence hop.
The Workout: 2 miles at paces described earlier, 400m recovery, 1 mile at paces above.
Mary: Static stretching with the varying levels of flexibility were on display. Work on that.
Announcements: HSHM 11/14@0700, Frosty details coming soon but appears to be a ruck. Guys get your weight below 150 so you only have to ruck 20lbs. Upcoming Ted Talk with Breach about how you are a badass in combat and compassionate and giving at home. Murph at Thunder next Wednesday for Veterans Day.
T-Claps (Recognition):
Prayer: 187 and Family, Lipstick, Noah’s Arc, Mr. Terrific
YHC took us out.
Full House for lone EC, McNugget with a Dumbo impression
Great 2ndF Dawg and thanks for showing up too.
EC: I have no idea because I wasn’t there and forgot to ask.
FNGs: nah
Warm Up: SSH x40, Lap with stops for good mornings, IW/HB, Fazio Arm Circles.
The Workout:
PAX split into 2 groups. Groups Indian run with 2 stops per lap – the back lot by the bathrooms and the basketball court. At each stop we do the following:
B – # of burpees for the stop you are (count up by 1 each time)
O – 10 overhead claps
M – 10 mountain climbers IC
B – 10 big boy sit ups
S — 10 squats
PAX made a total of 5 laps (10 stops). The PAX at the front of the Indian Run line when you arrive at the stop leads all the exercises at that stop.
Mary: Low slow flutter x 20IC
Announcements: Ted Talk coming up next week. Thanksgiving meals for Mama’s House ($20 serves a meal). Donations can be made via PayPal.
T-Claps (Recognition): All PAX that volunteered at HSFC this past weekend. Quote from HSFC “There are volunteers and then there are VOLUNTEERS!”
Prayer: 187, Nemo
Message this morning was to consider what kind of leader you are. Do you try to get ahead by cutting corners, often robbing those who follow you of the opportunity for ‘good form’? If those around you are struggling, will you take over or offer a hand? Will you run too fast and too far ahead so those behind you can’t follow?
It’s always an honor to lead you men. I’ll try to do better next time.
EC: LED, Fonzie, Deuce, Full House, WebEx, Skidmark, Vasoline, YHC
FNGs: Nope
Warm Up: Started the run with a nice steady pace towards the stop light as we turned onto Main Street. Picked up the 6 and continued on.
The Workout: A new route was designed by YHC the night before. It wasn’t intentional but some trial and error with plotaroute.com yielded a shape that was sorta familiar…
I suggest holding the center of the printed image right up to your nose. It should be blurry. Focus as though you are looking through the image into the distance. Very slowly move the image away from your face. Do you see it? “The Bowler”
5.436 miles were charted to create the familiar shape. Keeping the namesake alive – Fonzie was witnessed running off course fairly early into the run. As we wrapped up the run, McNugget took a shortcut to the facilities available at Ting. We circled up and did some stretching. Mid stretching session, Pablo excused himself to seek some relief. Running 4 the John indeed!
Mary: She’s not into bowlers – yeah, they are athletes but they aren’t really “athletes”
We did move at a fast clip this morning and we took the extra time left on the clock (about 7 minutes) to stretch things out. When YHC ran out of yoga moves, Skidmark served up some additional options to eat the rest of our time together. Kinda like when you pay for an hour of bowling and finish early. You might not have time for another game but you might as well stick around and throw some extras. Trickshots, practice, goof off. Great mumblechatter as we finished up a few more frames.
Announcements:
T-Claps (Recognition):
Prayer:
This morning we took a different approach to speed work by moving the workout away from the track. Introduced or reintroduced the Pax to the fartlek (Swedish for Speed Play). Todays location would be through Sunset Ridge. Those unfamiliar with Sunset Ridge quickly learned that there are some hidden gems of hills tucked away in the loops of the neighborhood.
FNGs: None
Warm Up: A little mosey up the police station. Turned back and headed toward Linksland adding in some A & B skips. Picked up the tempo just as we reached the middle school.
The Workout: Mosey throughout Sunset Ridge varying the pace between 1/2 marathon, 10k, 5k and recovery. Added a few quicker shorter sprints at the end and finished withed a progression. Sometimes we pushed the pace up the hill, sometime we pushed the pace down the hill. Sometime the distance was short and sometimes it was a bit longer. The longest segment we ran was about 1/2 mile, most coming in around 1/4 mile.
Mary: We got good stretching in this morning.
Announcements: 3rdF opportunity this weekend at the Food Cupboard. VQ at Paradise City on Monday
T-Claps (Recognition): We only ran about 5 miles but it feels way different when the the pace goes way up and way down. Nice work everyone
Prayer: UTI took us out.
+ of course there was one mosey into the woods
FNGs: none
Warm Up: Good mornings, windmills, SSH, IW
The Workout: 10 PAX out for some miles this morning in the gloom. Q had plans for a new route, a slight variation and a little Wednesday spice – as if spice is needed for AO that already gets the bowels moving naturally. Just a hair under 5.5 miles for most, nice work men!
Mary: About 5 minutes of stretching to loosen up the hips – according to Skidmark
Announcements: Reach out to Dumbo to help volunteer at the HS food pantry this Saturday
Prayers: Hightower from F3 Grand Strand in Myrtle Beach, prayers for his family and PAX. Prayers for CrabLegs and ongoing treatments.