Short Distances

  • When: 09/23/19
  • QIC: Unicorn
  • The Pax: Goose, Gander, Cuddy, Blue Hawaiian, Sandbagger, Oz, Lil Wayne, Sputnik, Winthorpe, Peeping Tom, Plan B, Unicorn


12 guys serious about their mobility and speed posted at the Fartlek.  After quad, hammy, calf, and glute stretches we did series of plyos with a Blue Hawaiian lap after each.  During each lap we paused at the railing for 5 hip-hinge squats and hit every step with each foot on the way back up.

  • High Knees, Butt Kicks, Lap
  • Carioca down and back, Lap
  • Frankenstein, Backward Abductor, Lap
  • Lunge, Reverse Lunge, Lap
  • Broad Jump/Straddle

Mosey to Garber for some additional stretching with hurdler and hip flexors before

Full-length Sprints at:

  • 75%
  • 80%
  • 85%

Half-length from curb sprinter blocks at:

  • 90%
  • AYG
  • AYG
  • AYG
  • AYG

Groin, Calf, and Glute stretch before an Indian Run back to the club where we completed our final plyo of a Skip and Backward Run followed by a lap.

Really solid showing at P&N for a Monday

Opposing Supersets at The Point

  • When: 08/16/19
  • QIC: Unicorn
  • The Pax: Double Dipper, Little Dipper, Bitcoin, Sandbagger, Pulp, Stick-Built, McRib, Agent P, Lattice, Doorknob, Ingrown, Kevorkian, Bubble Guts, Peeping Tom, Stye, Faulkner, Tree Frog, Gander, WinthorpE, Blue Hawaiian, Oz, Plan B, Unicorn


23 showed at The Point despite an ominous forecast including three new faces, Pulp (Greenville) and FNGs Agent P and Lattice.  Happy to have all three!

We warmed up with SSH x 20 IC, IW x 20 IC, High Knees, Butt Kicks, Carioca, Barrel Jumps and a mosey across the street before a progressive sprint and mosey to the back of the Convention Center.

Supersets:

Wide Merkins and Overhanded Inverted Rows x 14 each followed by Freddie Mercury aka Cockgobblers x 14;

Regular Merkins and Underhanded Inverted Rows x 14 each followed by Dying Cockroaches x 14;

Ranger Merkins x 14 and Pole Dancing x 10 each side followed by LBCs x 28;

Rinse and Repeat.

We exited the way we arrived and did a backwards run with sprint back to flagpoles and continued the Supersets:

Heel Elevated Squats on curb x 20/Lunges with twist across field.

Two Rounds of Carolina Choo-Choo, Monkey Humpers x 20 IC, Plank Dips x 20 IC, Fire Hydrants x 15 IC each side.

New guys looked like they’d been practicing, solid work by them and all!

Let’s say we average 16 guys per workout.  If you’re coming twice a week you should be q’ing once every two months, let’s all pitch in more before y’all piss McRib off, not to mention i can’t handle too many more of Sandbagger’s workouts.

 

Yoke-Building

  • When: 03/02/19
  • QIC: Unicorn
  • The Pax: Black Dog, Blue Hawaiian, Bubble Guts, Morning, Peeping Tom, Goose, Gander, McRib, Honey Wagon, Rick Mahler, Stye, Cuddy, Lil Wayne, Unicorn


14 posted at The Bear to move some iron.  We started with a mosey to student parking lot and partnered up for a two-lap catch me if you can using 6 groiners.  After we finished a short session of plyos we went under the overhang and got in groups of three or four and hit four stations:

  • Weighted Carries
  • Rows
  • Dumbbell Curls
  • Weighted Cockroaches/Dips

After three sets at each station we took a lap around the parking lot and returned to the overhang for weighted hip thrusts, single leg RDLs and one-arm military press, multiple sets of each.  We wrapped up with three sets of fire hydrants and gravediggers.

PFT

  • When: 01/28/19
  • QIC: Unicorn
  • The Pax: Honeywagon, Oz, Two Fingers, Goose, Faulkner, Maytag, Cracker, Kevorkian, Deuce, Plan B, Swiffer, Peeping Tom, Unicorn


13 showed at the Fartlek this morning for a pop quiz for the USMC.  We completed the Physical Fitness Test, just three exercises:

Push-ups AMRAP in 2:00

Crunches AMRAP in 2:00

Timed 3 Mile Run

Each exercise had a corresponding point total for the number of reps (or time) based on your age group, with a max score of 100 for each exercise.  In the real test, prospective Marines are encouraged to do pull-ups but may opt to do push-ups.  This worked better for us without pullup bars at the club.  But doing push-ups means you can only max out with 70 points for that event.  Each exercise has a minimum number of reps (or time for run) for qualification.  The first goal is to pass, which means achieving 120 points via the minimum requirement of 40 points for all three tests (3rd class), then trying to attain second class status with 200 points, and first class at 235 points.

This morning’s conditions were more difficult for a number of reasons:  No one knew they were going to be competing and therefore training for these specific events; all three were condensed into a forty-five minute period with no rest between exercises, meaning two were completed at a deficit, while the real test would allow a full recovery before continuing to the next event; and no one knew the relevant scoring tables in advance to try and determine where to push it or not.  We completed the exercises in the order above and without the scoring tables no one knew what time they had to run to hit their number in advance, an obvious motivator.

Nevertheless there were a couple first class qualifiers this morning and a handful more of second class.  I’ll link the actual scoring tables below if anyone wants to check them according to their own age but as an example I’ll use someone between 41-45 trying to achieve first class status using push ups.  They would have to do 72 pushups to get their full 70 points (13 pullups would have gotten them 72 points instead).  That leaves them needing 165 points to hit their 235 mark.   That’s either 95 crunches and a 22:10 on the 3-mile, or 100 crunches and a 23:30 3-mile.  Those crunch and push-up numbers are a little tougher to hit than you think.  I’ll do this again on a Saturday in the future when we have just a little more time to recover and look at our respective scoring.

New PFT Pull-up and Push-up Score Tables (2017)

New PFT Crunch Score Tables (2017)

New PFT 3 Mile Run Score Tables (2017)

The more you look at the numbers the more you see that the Marine Corps thinks we need to be doing more pullups and crunches.

 

Functional Mobility at The Bear

  • When: 01/05/19
  • QIC: Unicorn
  • The Pax: Goose, Gander, Stye, Cuddy, Roboto, 210, 420, Rick Mahler, Plan B, Deuce, Black Dog, Bubble Guts, Ingrown, Honey Wagon, Unicorn


15 at the Bear Saturday

Jog to parking lot for stretching and plyos:

  • Helicopters
  • Downward Dog
  • Hip Flexors
  • Cariocas
  • High Knees
  • Butt Kicks
  • Partner Up for a 3 Burpee Catch me if you can weaving through each lane.  Stick with your partner and one Bearcrawls while the other performs Feet on Curb Squats x 15, Switch 5x.
  • Partner A Crabwalks while Partner B does 25 Reverse Grip Merkins on curb.  Switch.  x20, x15, x10.

Jog to the Track and keep your partner.  While one is doing 10 Pull-ups the other is completing Reverse Lunges.  If you failed to get to 10 pull-ups you hung for 4 seconds for every pull-up you didn’t complete.

Line up for Carolina Choo-Choo, 2x thru

Jog to Overhang  for partner Back Extension x 25, x20, x15.  Oblique Crunches x25 each leg, x20 each leg.