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Taper Week Part 1

COUNT-OFF & NAME-O-RAMA:
Rucking PAX: Ant Man, Coach K, F150, Icebox, Oatmeal

Running PAX: Mile High, Pepper, Sally

Mutts: Boo, Eli, Maverick
QIC: Alright Alright

AO: Flag Pole Hill
THA THANG:
2.77 mile ruck. We rucked down the east face of the hill, around the front, worked our way along Northwest Highway, turned right onto Lawther, left onto Goforth, up the hill on Goforth, right onto White Rock Trail, then followed it home.

5 mile run. Boo dragged Pepper to a 7:28 pace. Not sure how the others finished.

Conversation was interesting as always.  Discussed basketball, vegetables, babies acting as alarms, etc.

ANNOUNCEMENTS:
1. Enter miles for Run Ranger Run
2. TID 18K is on Saturday.  Meet at Reverchon Park at 0645.

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Return of a Friday Classic

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Coach K, F150, Oatmeal, Rump Roast, Teasip
QIC: Alirght Alright

AO: The Hot Box
F3 DISCLAIMER & WELCOME:

WARM-O-RAMA:
SSH x20

Run up two ramps

IST x15

Run up two ramps

Monkey Humpers x10

Run up two ramps

Overhead Claps x30

Run to bottom

THA THANG:
Team BLIMPS

Partner 1: Burpees

Partner 2: run up 2 ramps

Repeato and Flapjack until team reaches 50 burpees

Partner 1: Lunges

Partner 2: run up 4 ramps

Repeato and Flapjack until team reaches 100 lunges

Partner 1: IST

Partner 2: run up 6 ramps

Repeato and Flapjack until team reaches 150 IST

Partner 1: Merkins

Partner 2: run up 8 ramps

Repeato and Flapjack until team reaches 200 merkins

Partner 1: Plank Jacks

Partner 2: run up 8 ramps

Repeato and Flapjack until team reaches 250 plank jacks

Partner 1: Squats

Partner 2: run up 8 ramps

Repeato and Flapjack until team reaches 300 squats

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:

Very little mumblechatter as we were all sucking wind and counting the whole time.  There was disagreement over whether the Hot Box was more difficult for this beatdown than the Nest.

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Candy Cane Returns

PAX: Ina, Alright Alright, Icebox, Oatmeal, Gambler, Special Sauce, Rump Roast, Splash, Rocket Man, Coach K, Spread, Sally, Thunderlips (FNG)

QIC: Candy Cane

AO: Caruth Park – The OG AO

Tha Thang:

Warmup

Burpee Pyramid 1 to 10 back to 1

Merkins, Lunges, Planks, Suicides, more of the same

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21/15/9 & A Lot of Wind

COUNT-OFF & NAME-O-RAMA:
PAX: Mile High Coach K Teasip AlrightAlright
QIC: Special Sauce

AO: GLENCOE
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH, IST, Windmill, Squat

THA THANG:
21x15x9 (2 exercises, 21,15,9 reps of each exercise)

1. Pull-ups and Squats

Native American run to bridge

2. Thrusters and Burpees

3. Big Boy Sit-ups and Merkins

4. Bonnie Blair / Run to top of bridge / Carolina Dry Dock / Run Down

5. 21 Bearcawl steps up/ 21 crawlbear down etc

Mosey to benches

6. Step ups (each leg) / dips

7. Big Scissor / Low Flutter

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Into the “Mist-ic”

AO: Flag Pole Hill
PAX: Special Sauce, Gold Digger, Sally
QIC: Alright Alright
Conditions: Misty and Chilly (thus the name and reference to a great Van Morrison song)
THA THANG: Run 5 miles
Three of us left promptly at 0530 and stayed together for the first loop. Sally showed up a minute late, but chased us down at just 2.3 mile mark. Those first couple miles were probably ridiculously fast. He was fast all day, and threw down one of his best times at a #doubletime.

The conditions were tough, and it was one of those days when you had to rely on your brothers to get through the misery. #tclaps men.

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Saturday Splashdown

COUNT-OFF & NAME-O-RAMA:
PAX: Rump Roast, Alright alright, sally, oatmeal, chairman mao, special sauce, ant man, boomer, icebox
QIC: Splash

AO: Burleson Park
Conditions: Damp, chilly
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH, mountain climbers, seal jacks, etc

THA THANG:
Some bear crawls, walking lunges, exploding merkins, gorilla squats
Stairs 2x – singles, doubles, and triples
Calf raises and Carolina dry docks in between
Some burpees
Crawl bear up steps
Mary
Lots of laying around not doing much from some in the pack

Bubbas!

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Be Prepared for Anything

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Chairman Mao, Ina, Mile High, Special Sauce
QIC: Alright Alright

AO: The Hot Box
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH

IST

Probably some other stuff

THA THANG:
Run to the top and back down – Burpees x5

Run to the top and back down – Lunges x10

Run to the top and back down – IST x15 (counted by Chairman Mao)

Run to the top and back down – exercise picked by a member of the PAX

Native American Run – drop one guy at each level to do flutter kicks then run a loop and pick him back up – this got way too complicated, but might need to be revisited

There was a combination of all of the above for 45 minutes. We covered 3.3 miles, a significant portion of which were uphill.

MOLESKIN:
Good thing YHC gave the disclaimer as both Chairman Mao and Mile High pulled up lame during the workout.