Swift will launch at 0515 on Tuesday from the Vine Restaurant at the Ballantyne AO. We will be going off-campus this week, but in a well lit area. Vests / blinking lights / headlamps optional.
The THANG:
Twenty four mouth-breathers descended upon Carmel Park to kick off June by oozing DNA from every pore. Turns out running in to the workout is the norm at DMZ (upwards of 20 ran in? maybe 30) and they exhibit no shame in extended a sweaty-palmed handshake to those don’t. Only slightly less jarring than shaking a prosthetic hand.
The early birds, chin in chest and faces aglow from their phones, managed to scare off a cab at 0515. Because you get a lot of walk up traffic on Carmel Rd at 5 am. Probably thought we were an Uber flash mob looking to take down #BigTaxi.
THANG
Little baby jog to the lot next door.
Mosey to the bottom of the hill, assembling in teams of 3, with one plate per team. Three-man grinders
Exercises:
Mosey home for COT.
MOLESKINE
See ya next time.
After a successful break-in to El Guapo’s fortress, 18 men gathered at Base Camp. After being properly disclaimed, and despite the lack of a shovel flag (does Base Camp have a flag?), we proceeded thusly.
Warmup
Lap around the parking lot to pick up a straggler. Wait, there’s another one coming in. Another lap.
Circle up for SSH, Mountain Climber and Slow Squats (no IW?).
Lunge walk about 25 yards, then jog over to the cinder blocks. Partner up and select a block.
The Thang
Yog down to the bleacher area. Pick a bleacher (no partner or blocks, necessary, I just didn’t want to go back up there). 10 derkins, 15 dips, 20 step ups, then run to the light pole in the outfield and back. Repeat.
Catch me if you can with the blocks, chaser does 5 HR merkins. Run from bleachers to track, then around the track. Gather in the near end zone.
Line up abreast with your partner and your cinder block.
Partner 1 runs to the other goal line while partner 2 does the exercise. Flapjack. Repeat exercise with run to the 50 yard line. Exercises were curls, overhead press, squats, merkins.
Carry the block back to its home. Circle up for Mary. Flutter, Freddie Mercury, Rosalita, Protractor. Done
Moleskine
I’d like to start by thanking Passport and Fireman Ed for leaving the bathrooms at SCMS unlocked. Could’ve been an ugly start to the workout without those (dirty, but functioning) facilities.
Good group of guys this morning. All business. I don’t think I was heckled once. Heartbreaker and whoever he was working with were flying on the football field. It was good to partner up with Hard Hat. Tough, hard working guy.
Marge was lamenting our Clemson Tigers playing themselves out of the postseason. At least SC didn’t make the tournament.
Welcome to FNG Coolio (A/C guy). He was out front during CMIYC. Good work!
Announcements:
Southern Discomfort is coming August 1. 8ish miles and 7ish AOs on Hwy 51. Sounds fun. The weather is perfect on Aug 1 for that kind of thing.
NODA 5k this Saturday. Details in the weekly email.
Mermaid is coordinating a food drive for Calvary Church (AO for The Rock and Anvil). Details here: http://f3nation.com/2015/05/29/calvary-church-pantry-food-drive/
YHC had trouble sleeping last night – too many choices of what to do in the Gloom this am at FoxHole (Area 51 may need to start a support group for people like YHC, High Tide and TR – who spend as much time with our KBs as our Ms)
Anyway – arrived to find a small but solid crew so threw out all options that were crafted the night before and went with a tried and true meat and potatoes Clean and Press ladder workout. (also, YHC missed his KB workout Saturday and this was a great chance to make it up)
8 MEN / SOBs started their week off with a little iron and no running at Foxhole this AM.
Quick disclaimer given (or was it – maybe in YHC’s head – can’t remember now)
Then warmup:
20 – two handed swings
10 good mornings
10 halo’s – 5 in each direction
5 prying goblet squats – ass to the grass deep.
The Thang:
Clean and Press Ladders.
The Russian – aka Pavel loves to use these to get a lot of work done in a realtively short amount of time – however, he does say American’s have a harder time with these than Russians – because they are boring – a hard workout, but boring and Amreican don’t do boring. (per Pavel)
Anyway enough of that –
A ladder went like this:
1 C&P (R), 1 C&P(L), 1 diamond merkin on your bell
2 C&P (R), 2 C&P(L), 2 diamond merkins on your bell
3 C&P (R), 3 C&P(L), 3 diamond merkins on your bell
4 C&P (R), 4 C&P(L), 4 diamond merkins on your bell
5 C&P (R), 5 C&P(L), 5 diamond merkins on your bell
and
5 goblet squats
Rinse and repeat for a total of 5 ladders
3 x snatches (R,L)
2 x snatches (R,L)
1 x snatches (R,L)
6 minutes of mary
KB Flutter in cadense (Press the bell up) x 15
20 leg lifts oyo using the bell as your counter weight (laying flat on your back, legs staight, lift them up and over your head and try to touch the ground behind your head, and back down = 1)
few minutes left – amrap – merkins for those in the challenge until time is called YHC was able to get 60.
No ground covered – but lots of work done.
NNM
Sometimes you don’t have to cover a lot of ground to get a workout and this morning was evident of that. Not a lot of mumblechatter but a lot of sweat flying around as everyone got after it.
Solid hard working crew out this morning – great work. Frehley’s finally decided to bell up today and did most of the C&Ps with a 24KG or 52 lbs for us Mericans. Solid work brother.
Also very little instruction needed today – everyone was using great form – so the Form Police wasn’t busy today.
Thank you men for the honor of leading you this am. It is a privilege.
YHC will cut the sight Q’s some slack today – sore shoulders need to be cared for, and alarm clock fails are bound to happen time to time…
Thanks for taking us our Frehley’s
Announcements:
Area 51 Southern Discomfort – Area 51’s CSAUP coming in August – keep a watch for news on this.
Champagne Out.
11 men either read the pre-tweet and wanted to visit a new area within our AO or didn’t read twitter and showed up anyway.
Warm Up:
– SSH x 50
– 5 Burpees OYO
– Merkins x 25
– 5 Burpess OYO
– Squats x 30
– 10 Burpees OYO
– Flutter x 30
The Thang:
– Mosey to Chick-Fil-A; regroup. Fast mosey to Elm/Ballantyne Commons. Flutter until 6 arrives. Mosey to Ballantyne Trace / Forum Ave.
– 11’s – Squats at top; CCV at bottom (both sides).
– Mosey back to parking.
– PPl’s Chair – right leg raised with 50 air presses. Left leg raised with 50 air presses.
– Mary – Heels to Heaven.
– Done.
Moleskin:
– Never ventured to Ballantyne Trace Ct. area – YHC thought 11’s would be a good idea. They were but equally terrible = success.
– Poptart advised we wet 3+ miles. Not bad mix of bootcamp and distance.
– It’s getting humid!
– Good to see some newer guys becoming regulars – Hammer, Bucky, Smash. Won’t be long until you men will be leading!
– Continue to keep those who have had loss in your hearts and prayers. Specifically Gentry Eddings of Forest Hill.
– Always a pleasure leading a great AO.