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You Titled this Prefontaine Insanity?

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YHC brought out his favorite workout at Tiger Blood this morning. The screenshot of the workout indicated what the Q had titled it in his watch gave the Pax a good indication of what was coming.

FNGs: None
Warm Up: Mosey around the track. Leg swings s2s, tiger claws, Leg swings f2b, A skips, B skips
The Workout: Prefontaine 30/40
5k pace for 200 meters, then about 1:20 slower for 200 meters for 2 miles
400 recovery
Do it again for 1 mile

Cadence work over 100 meters
Progression strides at the end

Mary: Stretching
Announcements: GrowRuck coming up. Long Ass Run.
T-Claps (Recognition):
Prayer: Gigawatt, Full House’s co-worker, Fumunga, Our Country

And the tea bagger is born…

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The Workout: 8 HIM out this morning for some miles on what appeared to be a familiar route, the big dipper.  Only to be side tracked down Grigsby to Elm and back to 55.  Little did we know a yuge tea bag was formed.  Nice work by all, Lipstick was missing, apparently his johnson sock must have been in the laundry.
Prayer: Praise that Tracey Bailey is doing better, prayers for all of those with COVID and recovering.

Tyson Wins Again

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10 years ago our Forefathers set out and addressed an issue to a problem they didn’t know existed, Today we reap the benefits.

FNGs: None
Warm Up: Sir Fazio Arm Circles, Imperial Walkers, Hillbillies, Good Mornings, SSH
The Workout: 10 Rounds with Tyson. Instead of running to the corners there would be kettlebell bear crawls on the long sides and Lunge walks on the short. We did the following exercises

  • Tricep Extensions
  • Rows
  • WWII
  • Thrusters
  • Burpee Snatches
  • Ground Pounders
  • Squats
  • Turkish Getups
  • Snatches

We did not make it to the last two exercises.

Mary: No times. Tyson knocked us out
Announcements: Q-Source by a Shield Lock, join the convo if you want, see Emeril. Monthly Challenge
T-Claps (Recognition): Everyone for getting out of the fartsack this morning
Prayer: Fanny’s M, Pumpkin Spice’s kids for traveling

Playlist brought to the by the Billboard Top 100 January 1, 2011

  • Firework – Katy Perry
  • Grenade – Bruno Mars
  • What’s My Name – Rhianna
  • Raise Your Glass – Pink
  • We R Who We R – Kei$a
  • Just the Way You Are – Bruno Mars
  • Only Girl – Rhianna
  • The Time – Black Eyed Peas
  • 6 Foot 7 Foot – Lil’ Wayne
  • Just a Dream – Nelly
  • Bottoms Up – Trey Songz
  • Black and Yellow – Wiz Khalifa
  • Like a G6 – Far East Movement

Not my A Game

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A down week in running allowed YHC to become a little more involved in the bootcamp scene that has been so badly missed so what better way to get back at than picking up a couple Qs. Been a while since I’ve been down in the Quay so figured I make the trip to PT. Researched some previous backblasts and noticed there hadn’t been a tour of Varina in a while. Unfortunately my memory left me and some of the locations were not what I remembered. Regardless it was nice to see a good turnout this brisk winter morning.

EC: Pikachu from home, Skidmark

FNGs: None
Warm Up: SSH, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Moroccan Nightclubs, Overhead claps, Seal claps, Good mornings
The Workout: 3 Indian Run lines mosey to the flag pole. The initial plan was for 21’s of WWIIs and Box jumps but the wall was higher than I thought and none of us earned an Olympic Medal in the high jump so we settled for step ups which ended up being quite time consuming. (modified)
Mosey to the giant wall for Preacher chair and then Ascending Testicles with merkins. Rumor was all Flex spending accounts were emptied and dental deductables not met so modified the testicles to Balls to the Wall after 1 set. 2 more sets of Preacher chair and BTTW.
Mosey to the home of the FV Democratic Party Headquarters or as many of us care to call it: Stephen’s Hardware. Jump up the rail for some side plank walks I guess. Quick feet as we wait for the 6.
Mosey to Aviator. Bear Crawl up the ramp as smell BBQ. Repeat.
Mosey the walk through wall for a set of dips, erkins, and derkins.
Mosey back to the park for 4 sets of Big Bang (reference exicon here).
Mary: 7 minutes in heaven. Yes, we did plank hold with various core exercises.
Announcements: 2ndF at Stick Boy, GrowRuck, GrowRuck light, heavy something. See Pablo for details. Monthly challenge
T-Claps (Recognition):
Prayer: Deadbolt hasn’t been feeling well. Hoping 2021 is better for most. YHC took us out

R4TJ Holiday Bowling Party

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EC: Skidmark, Pikachu, Redenbacher, Full House, YHC

FNGs: Had the place all to ourselves…

Warm Up: We left the parking lot abruptly at 5:30 – Couldn’t wait to get this over with started!

The Workout:

A few of us got started in the parking lot early for a little “Extra Credit”, pre-gaming for the company party.  We didn’t go too overboard (well maybe Skidmark did a little) just a few miles to get us in the mood.  These things are always a little dull.  At least we were going to be doing something other than eating finger foods and staring at each other pretending to pay attention to the boss’s next big fish story.  The Boss, or “Nantan” as he likes to be called is always doing something Crazy, Stupid, and Utterly-Pointless…  OOOhhh, we’re impressed you and 3 of your buddies ran 200 miles through the mountains in like a day – big whoop!

You never know quite who plans to show up.  I volunteered to take the lead on this one and sent out invitations (check out that banner up top) in plenty of time and a few extra nudges on the company Slack.  Some of these funny and entertaining videos get a laugh and get people a little more excited about showing.  It’s not like this event lasts forever…  It’s not like running a marathon or anything.

Photo

Honest Abe rolled in right on time like he always does.  McNugget promised to bring the Chicken Minis but none were to be found.  He looked drowsy like he had eaten them all in the car on the way over.  Shredder came, didn’t think he was into bowling…  said he saw the map tucked in the invitation (look right) and that got his attention for some reason.  ¯\_(ツ)_/¯

187 and Lipstick showed up next.  Now the fab 4 were all going to be here… FML…  “remember that time we all nearly died running 200 miles” 🙄

Alright, let’s get this over with started!  The games were set.  The fab 4 were on a team and got started first.  They move fast and it’s best just to let them go.  As we got started, Shredder suggested we sing some carols.  I lead a few bars but it nevery really went anywhere.  Was it me or was no one really feeling festive?  Is Jingle Bells office appropriate?  Shrug it off – let’s keep bowling.

The party split up into appropriate groups, it was nice though we always managed to come back together every once in a while and catch-up around the 6th frame.  Everything was pretty decked out for Christmas, nice assortment of lights.  Way better than the Nantan’s attempt at a light show the week before.  I wouldn’t tell him that though “Great lights last week, huh boss!?”  Gotta get that Christmas bonus.. with this years check I’m putting in a pool for the family..

At one point I was mid-stride, lining up a strike when I heard “Hey Buddy” from somewhere unknown in the distance.  Come to find out Lipstick was doing his business and was trying to talk to us from the John.  Man I hope he left that bathroom in some decent shape.  If any of the other establishments we frequent knew what kind of presents he leaves around… we’d never be welcomed back.

Near the end of the event there was a bit of a snafu.  The alley had to shut down one of the lanes around the 4th mile (our office measures the number of games in miles, strange right?).   The guy came out from behind the pins to let us know.  He only had one arm…  maybe not too surprising I’m sure it gets a little tricky back there.  He told us something about an icy bridge on the greenway???  That’s some pretty high level bowler tech lingo I guess….  We endured through the last 2 miles (games remember) and the party was at it’s end.

Remember:  Don’t Eat Yellow Snow!

Mary:  Mary got fired a few years ago.  Tragic story, remind me to tell you sometime.  Not here, not now…

Announcements:

  • BRR Teams are forming – find your team and get signed up for 2021

T-Claps (Recognition):

  • 187 thanked everyone for all the prayers and support, his M is doing well

Prayer:

  • Prayers for cancer diagnosises in the extended families of Full House and Lipstick
  • Prayers for all of those impacted by Covid, especially those

I thought that was FedEx

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Chilly, windy Monday mornings always brings out the best in people: great workouts, great mumble chatter, great fellowship. Nice to see a consistent showing at PC as 13 strong ventured out to let FML take the Q. We make this promise, you will get a variety.

EC Bells: Dawg and Emeril
EC Running: UTI, Lipstick, Skidmark
Commute: Pikachu

FNGs: One new member to F3 moseyed across the street to join rather than making the commute to Garner. Welcome Brah. Good thing he didn’t tell us he joined slack with a fake name or this could have been ugly. Someone pointed out a slight resemblance to FedEx.
Warm Up: Lipstick ran us up the ramp for some SSH, Imperial Walkers, and Hillbillies. Down the ramp for burpees for sleepy Kat and Frankensteins.
The Workout: Lipstick with the first Q who took us on a 5 minute mosey to the entrance to Oak Hall. The first one. BUT depending on you point of reference that could easily change. Regardless we had to run up there in 5 minutes and back in 3:45. Valiant effort.

Pikachu with part Deux. Suicides on the ramp. 3 star jumps at the bottom and Monkey Humpers at the light post. Add 3 humpers at each light post to get you to 39 humpers of monkees.

Mary: Skidmark at the rear. 3 man indian run to the courts for about 7 minutes of plank hold for varying exercises. Forgot Dumbo hurt his shoulder so he exercised his abs from his back. Lots of guys on their knees at this point. Guess they were all sucking…wind

Announcements: 2nd F leadership, 3rd F looking for more guys to join the committee
T-Claps (Recognition): FNG, Bondo is 60 and getting after it.
Prayer: Fanny’s wife, 187 and Tracey, Holiday goods and bads

Tough Ladders

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FNGs: None today
Warm Up:

Mosey to the track and a mosey lap

Grab some fence for side to side leg swings x10 IC

Tiger claws x10

Front to back leg swings x5 IC
The Workout:

Ladder work – 400m at Long Interval, 400m recovery, 800m at LI, 400m recovery, 1200m at LI, 400m recovery, 1600m at LI, 400m recovery, 1200m at LI (this is where it got tough!), 400m recovery, 800m at LI, 400m recovery, 400m at short interval

Recovery mosey back to the flag and we were out of time

Mary:

Not today 🙁
Announcements:

Christmas party tonight!
T-Claps (Recognition):

UTI for crushing the last 400m

Skidmark for an awesome CoT exercise about pax that we’re thankful for
Prayer:

187’s M, Fanny Pack’s M, the pax that we were all thankful for

I’ll take an order of hills hold the lights

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FNGs: Nope!
Warm Up: Nada – we had 6 miles to cover
The Workout: An attempted route to see Christmas lights.

https://connect.garmin.com/modern/course/47106280

Sadly they were very lacking. So we ended up with an order of hills hold the lights.

Slight miscommunication on the way back when a Cayman audible was called – good moral to do more picking up of the six when going through neighborhoods where there are lots of side streets.

Mary:

There was no appetite for Mary in ~35F rain.
Announcements:

Christmas party.
T-Claps (Recognition):

Laettner is still crushing it!
Prayer:

Tracy, Full House’s extended family, Fanny Pack’s M

We are not running Crossway?

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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.

Crazy Ivan

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Had a hard time coming up with a title because the mumble chatter was so minimal this morning. Nice group this morning that worked out and hopefully got the most out of the workout. Workout was no running friendly.

FNGs: None
Warm Up: Fazio Arm Circles, Imperial Squats, Hillbillies, SSH. Practiced the three moves that would be used for part of the main event.
The Workout: 45 seconds on/15 seconds rest. Start with 4 reps of each. If you completed the exercises in 35 seconds, add two reps to each. If you didn’t make it in 45 seconds subtract 2 reps from each. Stay with the same reps if you complete the exercise between 35 and 45 seconds. Did this f0r 20 rounds with the following exercises: One arm kettle bell swings, squats, kettlebell snatch burpees.

After 20 minutes move to the wall for one set of Balls to wall and preacher chair with all pax doing 10 count. Added a 20lb kettlebell because no brought anything smaller. In preacher chair pax passed the kettlebell from hand to hand with arm extended. Went down the row and back. Then tried it with balls to the wall :/      Safety First of course.

Circle back up with a round of “Jump” by Van Halen. Squat hold and star jump on the jumps.

Mary: 6 minutes of Plank hold with varying exercises. Finish with have a nice day.
Announcements: CSAUPS, Christmas party, Oakwood 24
T-Claps (Recognition):
Prayer: 187 and M, Pikachu’s M, Fanny Pack’s M, Pax and families recovering/navigating covid