Category: The Racetrack

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The Racetrack 2020-9-30

PAX: Hugs not Drugs, Umbrella, Faulkner, Venus, Penny Loafers, Wedding Singer, Olan Mills, Not a Sport, Tampa Libra, Nurse.Rachet, Offshore, Toga

QIC: Boone’s Farm

Disclaimer and mosey to the base of Mt. Parking Garage.

WOR:

  • SSH x20
  • WMH x10
  • LBAC x10 F/R
  • Merkins x10
  • Squats x10

Thang:

Mosey to inside parking deck at bottom of ramp to level 2

  • Burpees x20
  • backpedal up ramp
  • sprint straightaway together

at level 2

  • Merkins x40
  • repeat backpedal and sprint on next level

RnR with

  • Squat jumps x60 (level 3)
  • LBC x80 (level 4)
  • 4-count flutters IC (level 5) – quite popular

After sprint at top of deck, mosey back to bottom for round 2:

RnR with

  • Burpees x10
  • Merkins x20
  • Squat jumps x30
  • LBC x40
  • flutters x50

Mosey back to start right on time.

Announcements: Umbrella and Toga leading book study. See slack posting for details.

Great to be back in the saddle and always an honor to lead.

Boone’s

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Stairmaster

PAX: Umbrella, Ponzi, Quiver, Ginger, Hugs not Drugs, Venus, Penny loafers, Black widow, Boone’s Farm, Not a sport, Olan Mills (QIC)

Disclaimer and mosey to the base of Mt. Parking Garage.

Warm-o-rama:

  • SSH x 15
  • Good Mornings x10
  • Willie Mays Hays x10
  • Baby Arm circles x10….Reverse x10

Thang:

  • Freddie Mercury x1 min
  • Flutter Kicks x 1 min
  • Leg Lifts x 1 min
  • J-Lo’s x 1 min
  • LBC’s x 1 min

Head for the stairs

  • Hustle up the stairs…25 Alternating Shoulder Taps
  • Hustle to other stairwell…25 Burpees
  • Bottom of stairwell…25 Derkins, 25 Aerkins
  • Hustle back over to starting position and commence 5 minutes of Mary

Rinse & Repeat with 20, 15 reps

 

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Choosing Your Own Adventure

PAX: Offshore, Umbrella, Hugs Not Drugs, Toga (QIC), Not a Sport, Venus, Olan Mills

Gloom Factor: 70 and sunny

Seven redwoods posted to get a bit better today, and they were all armed with the power of choice!  Here’s how it went down.

Mosey to pull-up bars for brief warmarama.  Then begin the special ‘Pick Your Path to Adventure’ WOD= 5 exercises with a set number of reps done in the order of your choosing, BUT you can’t move to the next exercise till you complete all the reps (Get it?  You pick your own path.  Like the old kids’ books.  You get to choose.. guess you had to be there).

Round 1:

  • 50 pullups
  • 50 merkins
  • 50 squats
  • 50 WWII
  • 5x up and down the stairs at the construction site

Round 2:

  • 60 lat pulls
  • 60 werkins
  • 60 4 ct flutters
  • 60 jump squats
  • 3 x around the track

Mosey back to the flag for Mary and YHC took us out in the COT.

Stay Classy,

Toga

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12 Strong (minus 10)

PAX: Not-a-Sport, Olan Mills (QIC)

It was a very close to being a Wolfpack of 1 this morning but fortunately Not-a-Sport demonstrated true commitment.

Briefest of brief disclaimers. Zero warmup.

THANG: Make our way down the greenway stopping every quarter mile’ish for some reps starting with 10 at first stop…working our way up to 40…and then back down to 10 as we made our way back.

Exercises at each stop included:

  • Merkins
  • WWI’s
  • Squats
  • some exercise Toga introduced us to….hand / foot, elbow / knee (Toga…what’s it called)

All in we covered 2.5 mi and sweat about 1.5 gal.

Enjoyed the company!

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Short-order Q

PAX: Umbrella, Olan Mills, Soft Serve (Kotter), Black Widow (Kotter), Hugs Not Drugs, Not a Sport, Redskull, Toga (QIC), Old Fashioned, Soccer Tease, Offshore, One more?

Gloom Factor: Nada= 70 and sunny, per usual

Thang: Lunge from Racetrack start to pull-up bars to begin Black Widow’s “I can’t run” special order Q.  It went like this:

  • 11s with Pull-ups and Atomic Merkins
  • 11s with chin-ups and Werkins
  • 11s with inverted rows and clerkins

Lunge back to parking lot for Mary.

COT: OM took us out.

NMM: It was great to have a good size group at ye ol’ Racetrack this morning.  The PAX seemed to appreciate an upper body focused workout per Black Widow’s special requirements.

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COVID-19 Racetrack 2020-3-12

PAX: Ochocinco, Umbrella, Faulkner, Old Fashioned, Soft Serve, Not a Sport, Backlash

QIC: Boone’s Farm

WOR:

  • SSH x20
  • WMH x10
  • LBAC x10 F/R
  • Merkins x10

Thang:

For those of us with kids in Wil-co schools out from COVID-19 reported in the county, we wanted to spread the joy.

Mosey to park for

  • pull-ups x19
  • Run 1 lap
  • RnR

Mosey to bottom of parking deck.  x19 of each exercise run up stairs to top of deck, run across top, down other stairs

  • C – Carolina DD
  • O – Original Merkins (creative license)
  • V – V-Ups
  • I – Iron Mikes
  • D – Dolly (Hello Dolly’s)

Completed 6 rounds before heading back to parking lot to finish.

Great work by all. Remember those who are sick and need of healing, those mourning over loss; we also are joyful with Not a Sport’s daughter becoming communicant member.  We grieve with those who grieve and rejoice with those who rejoice.

Always an honor,

BF

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03.04.20 Feel the Burn (the Racetrack)

The morning after Super Tuesday, Tennessee didn’t “Feel the Bern,” but a larger than normal PAX felt the burn on a clear morning at the Racetrack. We started off with warmups as a few pre-party ruckers came in hot and ready for some work. YHC learned something: apparently there’s a whole exicon of different exercises to try, as referenced by some PAX tired of the repeated WWIs. Wait for the burn tomorrow gentlemen–it will all be worth it!

PAX: Old Fashioned, Soft Serve, CCR, Faulkner, Boone’s Farm, Black Widow, Toga, Umbrella, Bagger Vance, Marilyn (Willy Loman from Charlotte), Offshore, Not a Sport, Tampa Libra, Dr Smart, Ochocinco (QIC) / (hopefully I didn’t miss anyone, and apologies if I did)

Warmup:

  • 10 Good mornings (OYO)
  • 10 WMH (OYO)
  • 10 LBACs (IC) x2 (front and back)
  • 10 Arm Presses (IC)
  • 10 Michael Phelps (IC)

Thang 1: Mosey to Terraced Wall beside Uncle Julio’s

  • (15) Reps of each: Merkin, Wall Jump, Irkin, Wall Jump, Derkin*
  • (10) Reps of each: Merkin, Wall Jump, Irkin, Wall Jump, Derkin*
  • (5) Reps of each: Merkin, Wall Jump, Irkin, Wall Jump, Derkin*
  • *Run loop around Del Frisco’s and Uncle Julio’s after each round

Thang 2: Mosey to Parking Garage

  • Run up six flights to top deck
  • 25 SSH (IC) / 25 WWIs (R&R one more round)
  • Sprints length of each floor / mosey down ramp to next level
  • 25 SSH (IC) / 25 WWIs
  • Mosey back to start

Mary:

  • Dealer’s Choice: Rotated PAX leading CORE exercises (LBCs, APDs, JLOs, Flutters, Hello Dollys, WWIs, Squats) until time expired.

COT:

  • Prayers for Tornado victims and how F3 can help / Looking at Friday meetup at the Buffalo /  Continued prayers for Fogarty’s and Charlie’s recovery / Prayers for Offshore’s friend in CA with a brain tumor and his able healing and recovery.
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Hard Stop

PAX: Umbrella, Boone’s Farm, Ocho Cinco, Soft Serve, Old Fashioned, Back Lash, Pop a Lock, Not A Sport, Faulkner, Bagger, and YHC.

3 PAX for a pre-ruck. Mosey to the garage, ruck up the ramps, down the stairs x2 and back in time for launch.

THANG:
Mosey to garage where PAX was instructed to perform 10 squats followed by a 10-second hold, on the next landing 10 merkins with a 10-second low merkin hold. R&R adding 10 reps and 10 seconds each time until we got to 40’s. Mode of transportation up the ramps varied from lunges, inchworm, karaoke, walk, Bernie Sanders, and more. Q has dreams of lunge/inchworm each time but A. It sucked and B. It was taking forever.

Part II on the new stairs case heading into the park. 30’s by 5 a la the style of 7’s. So 5 jump squats at top, 25 calf raise at the bottom and so forth.

Finish up with 100 calf raises, 25 irkins, 15 dirkins, and we’re done.

Moleskin:
Backlash made a strong case to be renamed ‘Hard Stop’, Ocho has rubber Achilles showing off the deepest calf dips YHC has ever witnessed, Bagger on IR still considered bringing everyone Panera coffee..but didn’t, and bolo on Venus.

Honored to struggle with the HIM.

Tampa

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Racetrack 2/12/20 – Saint Valentine’s Day Massacre

PAX: Ochocinco, Tampa Libra, Blackwidow, Toga

QIC: Boone’s Farm

WOR:

  • SSH x20
  • WMH x10
  • LBAC x10 F/R

Thang:

Run up stairs, across 5th level, down other stairs, back across bottom of deck

Mosey to bottom of 1st level ramp.  After every 2 exercises backpedal up ramp, run straight away to next level.  RnR to level 5, run down stairs, RnR thru exercises, each exercise x14

  • S – Storm Squats
  • A – AL Prom Dates
  • I – Iron Mikes
  • N – Never Cross Dolly (Hello Dolly’s with Iron Cross)
  • T – Tempo Merkins IC
  • V – V-Ups
  • A – Alternating Shoulder Taps
  • L – LBCs
  • E – Elevated Leg Kicks (Flutters) IC
  • N – Nolan Ryan’s
  • T – Tempo Merkins IC
  • I – Iron Mikes
  • N – Never Cross Dolly
  • E – Elevated Leg Kicks IC
  • S – Spiderman Merkins (Peter Parkers)
  • D – Diamond Merkins
  • A – AL Prom Dates
  • Y – Yurpee (Clerkin with 2 jump tucks)
  • M – Mountain Climbers
  • A – Apolo Ohno
  • S – Squats
  • S – SSH
  • A – American Hammers
  • C – Carolina DD
  • R – Reverse Crunch
  • E – Elevated Leg Kicks IC

Completed last round up ramps with each of the 4 Pax choosing exercise and heading back to bottom of deck to finish.

Great work by all. Remember those who are sick and need of healing, continue to lift one another up to be more engaged and impactful in relationships with wives, kids, co-workers, employees, churches

Always an honor,

BF

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1.22.20 “Ups and Downs” (The Racetrack)

Today’s workout was inspired by the chaotic ups and downs of our recent weather patterns. PAX experienced lots of elevation change during some gloomy low 20’s temps.

PAX: Umbrella, Bagger Vance, Boone’s Farm, Leatherneck, Toga, Not a Sport, Old Fashioned, Soft Serve, Ochocinco (QIC)

Disclaimer:
Started off on great footing (literally and figuratively) with some sage advice “modify at your own risk!” This foreshadowed 3 minutes into the mosey when YHC modified the paved track in favor of a shortcut through the grass–only to end up leading a few men into several inches of wet muck.

WARMUP:
Mosey through the park, up the grand staircase, and to the parking garage for some warm up exercises, including Good Mornings, Willie Mays Hayes, Toe Touches/Stretch and Hop Kicks (in remembrance of CCR who was home with a sick child).

THANG 1: (Ascent: Parking Garage Stairs):

Start at level 1 (1 burpee), then up to level 2 (2 burpees), down to bottom, then repeat all the way to the top (up and down) stopping at each level for said amount of burpees, to level 6.

THANG 2: (Four Corners at the Top)

  • Corners 1, 2, 3, 4: SSH x 25 each corner OYO
  • Long sides: mosey to next corner
  • Short sides: side shuffle to next corner

THANG 3: (Descent)

We worked our way down six levels of the garage, stopping at each end to perform 5 slow and low merkins. Alternated methods of movement from one end to the other, including sprints, back-pedals, bear crawl, lunge, Lieutenant Dans, and side-shuffles. At the bottom, mosey back to the grand staircase by the park.

THANG 4: (Grand Staircase / Reverse Jacob’s Ladder)

  • Run down stairs; 7 jump squats; Run back up
  • RnR (decrease reps by one each round)
  • Cut short for time (only finished 3 rounds)

  • Mosey back to start for Mary and COT

MARY/COT

  • Plank alternates (High, elbow, low) for 30 seconds each
  • 10 WWIs OYO
  • 20 LBCs OYO
  • 20 Prom Dates OYO
  • Finish with Good Mornings