If you want to run at a fast pace, you need to train at a fast pace at least once a week. Interval training, where you alternate fast running with jogging or walking, is a very effective form of “speed work.” The training schedule begins in Week 1 with a workout of 5 x 400 meters. Run the 400s at about the pace you would run in a mile or 1600m race. Walk or jog…
2A handful of PAX opted for a nice jog while the rest of us stuck around for a little beatdown led by YHC. Here’s what we got: Quick lap around the “track” COP: SSH Imperial & Hillbilly Walkers Moroccan nightclubs Merkins Mountain Climbers Down Dog / Honeymooner Peter Parker Parker Peter The Thang: I love this workout because if you have a method of keeping time, you can take this anywhere. Here’s how it works:…
1We had 11 at the Bermuda Triangle with 5 for the bootcamp including Austin Powers, Clutch, Miter, Sparkle, and myself (Captain Jack) and 6 runners including Two Ferns, Peg, Soft Shell, Pitch, Wolverine, and Shakespeare. The 5 of us left warmed up with the typical activities, SSH, merkins, cherry pickers, and windmills, then moseyed over to the basketball court. There we did 4 rounds of work with a lap after each round. Round 1: 10…
0Brisk morning 32 degrees, we circled up with disclaimer and then a quick warmup: stretch L/R and R/L 10 sec each 10 MNC IC 10 Produce Pickers IC 10 Windmills IC 10 SSR IC Mosey to parking lot: 12 days of Christmas with each pax taking the Cadence count we ended up with this: 12 Man Makers (Cha Ching) 44 Kettlebell swings (Bones) 60 Two hand curls (two Ferns) 72 Halos (Whiskey) 80 Upright rows…
3So YHC was on deck for Crow’s Nest the day after the famous Lake Wylie Christmas Party, which he did not attend. But apparently a lot of others did so and to great enjoyment! Which is why we only had YHC and Speed Racer in the mix for boot camp and a couple of runners. So YHC fell back on some tried and true things that have worked before. Went like this: COP: SSH X…
0Q from the 6 Warm-O-Rama We didn’t do it Running Wednesday 5 am Barracuda started as planned. At the risk of not being able to Q from the front of the pack I decided to publish the route the night before. We call it the Bonum Road Loop (backwards according to Survey Says) – meaning, run up Hwy 49 to Copper and loop back around to the CVS. This is what I called a “partial…
3We had 21 at Cannonball including Quasimodo, Bones, Silent Bob, Whiskey, Two Ferns, Geppetto, Speed Racer 353, Kaboom, Austin Powers, Ice Bear, Howler, Tesla, Carnival, Lucky Charms, Wolverine, FNG (Disbarred), Chardonnay, Cha Ching, Pitch, Eleanor, Captain Jack for a frosty morning. Most grabbed bells while walkers got walking and Speed Racer started his burpee payment in honor of having 20+ at the Crow’s Nest Monday. Those of us jumped into a 12 days of Christmas…
1It was a good morning for a run. Seven pax joined in on the fun. I had a four mile route planned, but I didn’t trust my instincts and thought we were lost around 2.5 miles. Had we just kept running we would have been good. So at each 1/4 mile, the PAX did 5 burpees, 10 merkins, 15 squats, and 20 american hammers (count one side) Announcements Charlotte Marathon this weekend. Wild Thing is…
0We had 29 at the Deep including White Snake, Survey Said, Ice Bear, Wild Thing, Shades, Pitch, Ringo, Peg, Quasimodo, Geppetto, Silent Bob, myself (Captain Jack), and lots of 2.0s. We started out with a modified disclaimer and some discussion of why the Dads come out and do F3. Silent Bob led a good warmup. Next, we moseyed over to the basketball hoop for Rock, Paper, Scissors, Burpee. It was just like Rock, Paper, Scissors…
2Aaaannnd we’re back for the second installment of “What you missed at Hog & Coyote” and Barracuda could not be a better venue. The AO laid out perfectly for an almost exact replica of a small section of the Hog & Coyote. A very brief disclaimer was provided since we did have an FNG present. YHC informed the PAX that we had just completed a pain station and our next stop would be the parking…
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