Tag Archive for: Pikachu

Isn’t that a dead end…wrong there’s a hill

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Q sheet was empty so FML decided to take a leap and Q the workout since we needed most of us only needed 5 miles this morning while following the training plan. YHC was excited to catch up with Mookie who was like BOOM!! when the Q sheet slot filled. Unfortunately there are sometimes more pressing issues like late nights with the family, illnesses, hangovers, or sometimes the fartsack just wins baby. I’m not going to speculate as I believe the sleeping in was needed. Next time Mookie, next time.

FML rolls in style. We promised 2nd trunk coffee complete with all the fixins in a picnic basket. No donuts or fritters, sorry.

YHC rolled up early to set up coffee and there was only 1 EC, Vaseline, who for 2 days in a row drove to the workout. Congrats on the PR.

Route was secret until time to post but I promised hills and we’d keep our feet dry. Minus the sweat, they stayed dry. We started with 11 but finished with 12. See how that works, you can come back with more, but never less.

FNGs: None
Warm Up: Leg swings side to side and front to back, tiger claws, and some hip opening things
The Workout: The route went like this: Down Stinson and across Bass Lake Rd, into Sunset Ridge. Turn R at the first road and continue staying right until Sunset Walk, Sunset Walk to Gable Ridge, Turn R on Gable Ridge to Linksland. Turn R on Linksland. Follow Linksland to the end where some thought this was a dead end but it actually meets up with Salem Ridge again. Turn Left on Salem Ridge and loop back up to Linksland. Turn Right on Linksland. Follow Linksland past the driving range and pool and turn L on Gable Ridge. Follow Gable Ridge and turn R on Sunset Walk. From here follow the route back to Womble. At the peak of every hill we picked up the 6: Stinson, Sunset Walk, Linksland and Gable Ridge, Salem Ridge and Linksland, Linksland and Gable Ridge (after pool), Sunset Walk, Stinson at Womble.
Mary: Some stretching OYO
Announcements: mulch
T-Claps (Recognition):
Prayer: Full House’s family

Lots of training, lots of miles

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Lots of HIM this morning putting in lots of work.  There were a lot of guys getting in various lengths of EC.  All three of South Wake’s BRR teams were represented as training is intensifying as the start was 41 days away.  We were also briefly joined by Aquaman and Bernie as they were casually running around Holly Springs.

EC: 

Pikachu, Cupid, Skidmark, Katniss, Redenbacher, Dawgpound, Emeril, Vasoline, Boy George, McNugget, Cupid

FNGs:

None

Warm Up:

SSH x15 IC

Butt Kickers x10 IC

High Knees x10 IC

Frankensteins x10 IC

Daisy Pickers x10 IC

The Workout:

Standard loops with lots of picking up of the six.

Mary:

Nothing formal but some dudes did some yoga after CoT

Announcements:

Mulch is still going on.  Fill up the Qsheet.  Be aware of your HCs, too many AOs this week were solo or only had two.  If you’re planning on going give an HC so the Q can get an idea of who is going to be there.  If you HC, actually go.

Qswap week coming up soon.  More details will be coming.

T-Claps (Recognition):

Cupid finished his masters!

Prayer:

Praise for Cupid and also for Boy George who got an offer on his house.  Pray for everyone out there that is sick, or dealing with a sick family member, or just dealing with the stress of life right now.

 

010000

R4TJ – TBD: Convergence or Crossway

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FNGs: None
Warm Up: None. We went right out and ran.
The Workout: Run run run. 9 for convergence, 5 for Crossway. They both sucked, in different ways. For convergence, we split up and had a race/WWI/math competition, followed by a BTTW until failure. The score was 2-2…until next time guys.
Mary: Nah.
Announcements: Scramble week! Go try something new.
T-Claps (Recognition): McNugget for forgetting where Crossway is and coming to converge. He ran Nemo’s sizable head start down for the victory.
Prayer: Boy George’s house to sell quickly and easily. Our nation.

Garmin fail

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YHC pre-blasted the workout with enough time that Pax would reach out and get their paces for today’s workout. The misconception about speed work is that is not just come and run as fast as you can. Lots of requests last night for pace and YHC checked back to see at 10 HC’s as of last night. The good news, an HC still means something at Tiger Blood as all 10 HCs posted.

Runners returned from EC routes warmed up and ready to go. No one could find Dawgpound as we started the mosey. As we neared the track the lost pup was located after setting up his recovery device.

Here is SW we don’t do 10 or 20 counts. At Tiger Blood we usually recover on the mosey, but today apparently we were to recover in luxury.

3 for 2 mile EC: Full House, Mr. Terrific, and Skidmark
1 mile EC: Dawgpound, Cupid, Pikachu, 187, Emeril, McNugget, and maybe some others
Run from home: Aquaman, Bernie, Bullseye

Notable non EC: Lipstick

FNGs: None
Warm Up: Little mosey to the track. Leg swings side to side and front to back. Tiger claws. 400 meters (1 lap)
The Workout: Tempo Runs. 2 -12 minute sessions with 3 minute recovery between sets.

“So what is a true tempo run? A tempo run—also known as an anaerobic threshold or lactate-threshold run—is a pace about 25 to 30 seconds per mile slower than your current 5K race pace, according to running coach Jack Daniels, Ph.D., who popularized the tempo run in his book Daniels’ Running Formula.

Without getting too technical, tempo pace is the effort level at which your body is able to clear as much lactate—a byproduct of burning carbohydrates—as it produces. Your body’s lactate clearance is at the same level as its lactate production, meaning the dreaded dead-leg sensation doesn’t set in.

That’s the key difference between a race and a tempo run. In an all-out session, your body bypasses this limit, allowing for fatigue to develop rapidly. A tempo pace, on the other hand, can be held steadily (albeit not too comfortably) for at least 20 minutes.

For those fond of using heart rate monitors, Daniels notes that tempo runs should be done at 90 percent of maximum and feel ‘comfortably hard’.”

Finished with a 400m at Short Interval Pace

Mary: No time
Announcements: Mulch again, Q Swap week between HS/FV August 10 and 17, Derek Davis Memorial Run will be held at Tiger Blood on 8/20. It will be the workout but will be open to anyone.
T-Claps (Recognition): 16 guys for speed work, incredible
Prayer: Full House’s family, Lipstick’s family

Ultimate at Thunder – 29Jul20

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FNGs: Welcome FNG Norbert! Snap’s 2.0 – played a great game and is a D&D fan to boot!
Warm Up: Mosey to the pit. SSH x10 IC, Daisy Pickers x10 IC
The Workout: Ultimate frisbee. First 15 minutes 3x merkins for each drop, second 15 3x squats, third 15 no exercises.
Mary: Not today
Announcements: Mulch sign up

Dungeons, Dragons, Tigers, and Blood

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9 pax came out for what YHC promised to be a “fun game” at the track. Apparently there was some confusion as Peeping Tom did not realize that this AO was speedwork – woops. He pushed through though.

Before we started all pax confirmed their short interval pace per the RRCA pace chart provided by YHC.

A surprising lack of comments about my interesting dice selection of using a D8 and a D4 – for thos uneducated not nerdy enough, dice come in more than just the standard six sided variety. Lipstick correctly assessed after the workout that these were for Dungeons and Dragons, or more commonly after an unjustified bad rap in the 80s D&D.

FNGs: None today
Warm Up:

Mosey to the track. Side to side leg swings x10, Tiger Claws x10, warm up lap
The Workout:

First roll had a 6 on the D8 and a 3 on the D4 – so we did 3x 600s starting halfway around the track with a target of the recovery lasting half as long as the work portion. Keeping this ratio makes speed work absolutely brutal and it was exacerbated by the oppressive humidity this morning.

Between rounds we did ab solution x5 IC (8 count) plus a recovery lap.

Roll two had a 4 and a 2 (well, it was a 1 but that was too easy) so we did 2x 400s with the recovery again being half of the working time just around the finish line. We ran these in the opposite direction like the law breakers that we are.

Between rounds we did ab solution x5 IC (8 count) plus a recovery 200m.

Our last interval was determined by a good old fashioned D6 – ended up doing one more 400m where pax were told they could go a little faster if they were still feeling spunky.

After our last interval we did some strides, running easy to the first goal, picking up through to the end of the second, and then rolling through to the 100m line. We did four of these.

Mary:

Jumping back over the fence is always one of the tougher maneuvers of the morning. Recover mosey back to the flag. Butterfly stretch, seated hamstring stretches, chattaronga, downward dog.
Announcements:

Mulch at bass lake continues!
T-Claps (Recognition):

Peeping Tom for pushing through the surprise speed workout.
Prayer:

Rams’ family, unspoken

So this workout is FREE???

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15 PAX including one FNG and a 2nd timer posted at Paradise City on the steamy morning. A few guys already lost the shirt once YHC took his off. FNG received the disclaimer at 0528. Today’s workout was a repeat from a previous AO in Carterico I led this past spring. The guys hated it so I knew it would be a great fit for PC. YHC mumbled to some PAX as we took off that the FNG had a good chance of merlot on this one. Here’s how the fun went down.

FNGs:
Bondo, Warren is 59 and survived without a merlot. However, he learned about a workout through HS Rec Center that he signed up and PAID money for. Little did he know our workout was free. M4L and YHC instructed him to Cxl his membership immediately and ask for a refund. Tell HSRC it was a horrible workout and they should Cxl this class.

Warm Up:
Butt kickers, High knees, Carioca
Circle up
Throwback for Blue Hen since he couldn’t make it.
Jacked Up
SSH x 20 IC
Plank Jacks x20 IC
Smurf Jacks x20 IC
Seal Jacks x20 IC
Red Bull Smurf Jacks x20 IC

The Workout:
Four corner stack’ems
C1 – diamond merkins x10
C2 – monkey humpers x10IC
C3 – crab cakes x10IC
C4 – Turkish getup x10
Run to C1 do exercise, back to start and same exercise.
Run to C2 do exercise, back to start and stack’em.
Repeat for C3 and C4, keep stacking

Black snake run to opposite parking lot

Split group in half
Loop burpees increasing merkins
10 burpees w/1 merkin (10)
9 burpees 2 merkins (18)
8 B 3 M (24)
7 B 4 M (28)
6 B 5 M (30)
Total 40 burpees and 110 merkins

Ramp belly sprints x3
Absolutions on recovery at bottom of ramp x5 (2 sets)

Mary:
She fartsacked

Announcements:
See slack, HS/FV Q swap coming in August

T-Claps (Recognition):
EC HIM and Bondo jumping right in…RESPECT

Prayer:
COVID-19 battles, Clay’s family, Matt friend of Bondo, unspoken

Great job to all those men pushing themselves. Cupid said he set a bootcamp record for calories burned at 600+. There were a couple guys that should be challenging themselves more because they are stronger than what they think. Appreciate the opportunity to lead as always.

BS Out!

This Ruck was the best morning ever to adjust Gross weight!!!

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YHC talked to Breach about a food Ruck for Momas House of Thrift. Put it out on slack earlier in the week so you HIM could prepare. It was not disappointing this morning with 13 PAX for the Ruck and 3 for some miles. Arrived this morning to find at least 8 already packing the food into their back packs. M4life had a little extra pack for each one to hand off and carry along the route. 

FNG: None 

Warm Up: The RUCK 

The Workout: At 6:00 am we were off. Started the Ruck off with lots of mumblechatter. It was noted right off, that someone was already complaining about the weight of their pack. No name calling! After we hit the blue trail towards Breaches house he mentions, hey lets stop by my house. I said whats up? Nothing, I have a case of toilet paper we can pass around OTW. I was the first one to tote the box of paper. It was passed around for the first mile….until it was Breaches turn. He did carry it for a few feet before stopping and we regrouped. (Box of toilet paper no fun to carry.) We removed all the toilet paper and stuffed it into grocery bags and packs. This would have been the best morning ever, to adjust gross weight. Lots and Lots of TP. Back on the route to Momas House. Still heard complaining about the weight a certain HIM pack. No Names! A little over 4 miles we arrived to drop off the food. We estimated it was over 400lbs of food. Way to step up and help out when in need!! We soon found ourselves getting refreshments and coffee at Dunkin. The Ruck back was a much faster pace! The total Ruck was around 8.5 miles.  Breach and I decided we did not need to lead. We walk to fast!

Mary: None 

Announcements: Bass Lake mulch starts back Saturday.  M4life reminded to donate to the 4 families dealing with COVID and can not work.  

This is one of the best ways to get to know everyone. One minute you are walking and talking and the next you are near the middle or rear fellow shipping with another. Come out and join us next week. 

After much discussion when we returned we will make the food Ruck a monthly trek. More details to follow. 

T-Claps (Recognition) Pikachu, Cupid and Skidmark for getting some miles this morning. All the HIM’s for getting up and supporting this worthy cause to assist those in need. 2.0 Slaps LED’s son for joining us OTW back.  

Prayer: Continued prayer for LED’s friend. Victims of COVID. Our Country. Others had unspoken. Those who carried to much weight this morning! 

It was an honor to lead! Sprinkler 

Sandbaggers

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You had to HC to Tiger Blood to get the workout ahead of time and program your watch. This created some anxiety for some once they saw the workout and the pace they were required to run for the given distance. Some just avoided it all together and showed up this morning controlling what they could control, yet still with some doubt. The best part of speed work is we stay together, get the 6, but the workout is geared to your individual goals. We some new HC’s for a fall marathon, the numbers of TB are growing.

EC: Fumunga, Mr. Terrific, Skidmark

FNGs: None
Warm Up: Leg swings side to side and front to back, Tiger claws
The Workout:
Warmup
1200m (3 laps) at Long Interval Pace
400m (1 lap) Recovery
1200m
400m
1200m
400m
Cool Down

Long Interval Pace is slightly faster than 5k pace. We use a chart of paces to determine what your pace should be. Some pax were doubtful when told they should run that fast. Long Interval Pace is not all out. It should be slightly uncomfortable, but too hard to achieve.
Mary: Stretching
Announcements: Mulch, Q-swap between HS and FV coming soon, Ruck event in October, RDC marathon in November (Cupid HC’s today)
T-Claps (Recognition): Dawg and Emeril sandbaggin’
Prayer: Covid around Pax family and Friends, Rams’ family, a guy from Norm’s unit, Fumunga’s friends

Ultimate at Thunder – 15Jul20

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FNGs: Nope
Warm Up: Mosey to the pit. SSH x10 IC, Daisy Pickers x10 IC
The Workout: Ultimate frisbee. First 15 minutes 3x merkins for each drop, second 15 3x squats, third 15 no exercises.
Mary: Not today
Announcements: Mulch sign up
Prayer: Rams’ family