After six straight days of rain, 14 men decided it was time to ignore the humidity and jump into some action at PDS. The air was THICK! But the workout we had to endure was even thicker. Here is how it went:
Warm Up:
Mosey to track for Catch Me If You Can. Partner 1 runs while Partner 2 does 10 air/jump squats. When Partner 2 catches Partner 1, they both stop for 10 regular squats. Partner 2 then runs on while Partner 1 does 10 air squats…..and so on
Plank up
Run around the track with 100 on-100 off-100 on-100 off.
Wall work
Round 2 of Catch Me If You Can. Partner 1 does 10 monkey humpers while Partner 2 runs. Flapjack upon being caught.
Run around the track with 100 on-100 off-100 on-100 off.
Mosey to the basketball court: Circle up for:
Mosey outside the campus front gate to the hill on Glen Oaks Rd. Time for Triple Nickel. 5 sister mary catherine at the bottom of the hill and 5 SSH at the top of the hill. Horeshead told the pax he would tell embarrassing stories about from BRR if we kept running….knowing he had good material I backed down from 7’s to Triple Nickel.
Russin twists while we wait on the six.
Mosey back to PDS campus and stop at the bus parking lot. Partner #1 runs the perimeter of the bus lot while partner # does siad exercise. Flapjack. Exercises included:
Mosey back to the front of the fieldhouse and that is a wrap!
Moleskin:
It has been an unfortunate while since I have been at The Charge. There is no lack of AO opportunity. I wanted to keep us running more than anything and we covered 3.4 miles (I told you all wrong at COT that it was 3.25…my apologies) of hills, track and parking lots. Just awesome!
My partner was Krypto. I don’t know how he does it, but it always seems like he GAINS strength during the workout instead of loosing it (sandbagger or strategist?). Thanks for hanging with me this morning Krypto! Welcome FNG Hold Out! We hope to see you back next week! Strong work today.
Baracus, thanks so much for the chance to lead! It was an honor!
Hopper
Announcements:
Thanks for the take-out prayer Baracus!
Like Danny Noonan did for Al Czervik, I took the call from Semi-Gloss and stepped in for his broken down, old-man body to take the wheel at Death Valley this morning.
Sufficiently disclaimed, no shovel flag in sight (is there a DV shovel flag?), we immediately headed off campus into Raintree to avoid the sloshy fields of SCMS. Warmup jog to Rising Meadow, interrupted by intermittent warmup exercises (IW, SSH, Merkins, Mountain Climber, Slow Squat). Gather at the bottom of Rising Meadow.
Triple Nickel up the hill with jump squats at the top, hand-release merkins at the bottom. Recovery after with some Mary. Get back to the top of the hill with alternating bear crawls and lunge walks.
AYG down the street, around the circle and back. 1/4 mile total maybe. Repeat. Partner up. Partner 1 does that same loop. Other partner down the hill and back up. Hand slap merkins when the partners meet. Flap jack and repeat. Slow mosey down the hill and do some stuff to recover.
Slow jog to the intersection. More stuff to recover. Dodge the school bus. Then AYG back to the school. Busch and Turkey Leg accepted the challenge from the much younger Swiper – old men win.
Gather in the parking lot for more stuff. Mary, merkins, etc. AYG to the basketball goal. All a little fuzzy at this point. A couple more sprints in the parking lot. 10 burpees OYO. Done. Mercy.
Moleskine
Lots of hands on knees throughout and at the end. And nobody complained when we quit a minute early. So that’s a win.
Furball wore a collared shirt. Trying to up the dress code at DV. Puddin’ Pop did not seem affected in his regular solid gray Wednesday shirt.
There was other awesome stuff, but I need to do some accounting now.
Announcements
Anson County launch this weekend. Contact Glass Joe or Horsehead.
Best 3rd F group in town, Aftermath, meets right after DV at the Piper Glen Starbucks.
On yet another rainy morning, the men of Bagpipe arrived as usual to take no prisoners. Here is what we did:
The Thang: (Outback on Q for first half)
Posted on behalf of The Commish
Warm Ups:
· Side Straddle Hop, Imperial Walker, Mountain Climber, Merkins
Mosey Firebird Wall:
· Circuit – 20 Derkins, 20 Merkins, 5 Burpees. (X3)
Mosey to Grassy Knoll:
· 20 Hand slap Merkins / lunge steps on the way to the grassy knoll.
· Partner Up – Bear Crawls Up knoll and lunge steps and down. (X3) each while partner does Toe Tap LBCs on own. (Alternate)
Mosey to Speed Bump Alley:
· Indian Run. Switch pace to Cinema wall far side.
Cinema Wall:
· People’s Chair, Balls to the Wall, Donkey Kicks.
Back to Launch Area:
· 7 Minutes of Mary. Toe Tap Crunch, Heels to heaven, Flutter, Freddy Mercury, Protractor, Dolly, Rosalita, Russian Twist
BOM
Naked Moleskin: Banged on the pectoral and shoulder muscles pretty hard – Great work by the PAX.. Iron Sharpens Iron once again!!!
Sure it may be raining in the morning, but that will just add to the challenge about to be set forth. Devil’s Turn will head back to the ‘Danger Zone’ tomorrow which is the brain child of our own Stump Hugger.
We will leave at 5:15 am from the 4-mile creek greenway parking lot at the corner of Rea Rd. and Bevington Place heading North on Rea Rd to cross 51 and start the work.
While the ‘Danger Zone’ (Rea Rd. between 51 and Colony) does has some grinding hills, that will not be the primary challenge of the day. The real challenge will be to alternate 4 minutes hard (interval pace) / 3 minutes jog after the warm up mile through to the end of the workout. Find your interval pace at http://runsmartproject.com/calculator. If that sounds sporty, it’s supposed to be.
Distance for the day is negotiable. It is ~1 mile from the parking lot to 51 and 1 mile from 51 to Colony. Therefore, any combination of distance can be achieved by doing more iterations of the 51 to Colony stretch.
4-mile workout: parking lot to 51 to Colony and back
6-mile workout: parking lot to 51 to Colony to 51 to Colony and back
Confused? Show up and run. You won’t get lost.
12 PAX arrived at Dromedary and were stunned by the odd gym equipment, cones, tires laying around what is usually a boot-campers haven. Not today gents, today we get country strong Union County style!
The Thang:
The Warm-Up:
Four Corners:
Run from corner to corner of the parking lot performing exercises at each corner, approximately 0.45 miles.
KB Refresher/Tutorial for those not accustomed to swinging bells regularly
Running out of time for the fun stuff, let’s move on!
The Main Event:
Form groups of 3 for Implements of Doom (IOD)
Rotate through until everyone has a turn and then move to next implement
Implements of the day:
Just enough time for some quick Mary:
The Moleskine:
It’s been awhile since I’ve Q’d Dromedary and it was great to see so many new faces. I’m sure most of you came expecting something different but hope you enjoyed the variety of doing some kettlebell work and the various implements. For those of you new to this it is a great way to strengthen areas that might normally not get worked as much in a typical bootcamp. The implements require you to engage your entire body to flip the tires, man handle the slosh tube, or inch across the pavement with metal plates. Kettlebells, while intimidating at first, are one of the best ways to expedite your fitness goals. Often viewed as a meathead or bro weightlifting tool, these actually create strength and lean muscle, not bulk. They have been proven to increase stamina, strength and even benefit runners by creating strength in the hips and core that are needed for sustained runs. Embrace the kettlebells folks, they are your best friend.
Great effort by all of you today out there, this was not an easy workout by any means and the 200% humidity didn’t help!
Great to meet some of the new guys today and I look forward to seeing you more often. Great to have Cornhole back this week. Short Circuit, you are a lucky fella. I had that name for 5 seconds before it went quickly to Johnny 5 and then Chanel #5. Things can go bad quick in the naming process!
As always it was an honor to lead you men today. Thanks for the strong take out Bananas.
Announcements:
POSTED by Mermaid for Iron Horse
20 men entered the brisk fall morning to slow trot through the weinke at Anvil. YHC notices someone who looked a lot like Radar in the parking lot but it couldn’t be him because he no longer posts. Still hobbled from the BRR – don’t like running. Disclaimer issued and off we went.
Thang
Slow mosey around the perimeter of the silky smooth Calvary parking lots.
COP
IW x 25 IC
Merkin x 15 slow civilian count
MC x 15 IC
Squat x 15 slow civilian count
LBC x 15 slow civilian count
Mosey to hot box (pavilion for Champs field) Partner up.
P1: run to playground. 2 rounds: 5 pullup/10 merkins/15 Sister Mary Catherine/run back to hot box
P2: 10 dip/10 derkin/10 jump ups. Flap jack when P1 returns. Plank o rama and side crunches x 15 each side. Rinse and repeat.
Mosey to parking lot.
3 Man Team Grinders
Did these for a while.
Mosey to rock pile and grab exercise rock.
After IH takes a hard one to chin demonstrating the Sumo Deadlift High Pull, commence with continuous rounds of:
10 x SDLHP/10 x Press/10 x Curl/ 10 x LBC. Mumblechatter about the smell of the rocks ensued and was started by Radar.
Mosey back to launch lot for Flutter x 29 IC. COT
Moleskin
Stifling heat and humidity this morning-good work by all. I think I kicked my own butt-in addition to knocking myself out. As always-great fun to lead the pax. If you have not Q’d, please get in the mix. If you are unsure, ask someone to help you. T-claps to Hops for the takeout prayer.
Announcments
HDHH at Mellow Mushroom (Selwyn) TONIGHT. % to benefit the Nicaragua mission trip. Eat and drink or pick up some takeout. Make an impact tonight.
Read your email and check out f3nation.com
From Mermaid: IRON HORSE NOW HAS POSTING PRIVILEGES FOR f3nation.com.
20 non women didn’t mind getting their hair wet this morning and are now even bigger and better than you.
COP:
Prying squat 5 count
Good Mornings x 10
Merkins x 20
The Thang:
Partner Up. Complete as a circuit. P1 does set P2 merkins flapjack after each set
3×3 Doubles
Squat
Press
Clean
Snatch
5×5 Doubles
Squat
Press
Clean
Snatch
Mosey to field
Leave 1 KB 50yds away
P1 – swings
P2 – run to KB, 5 goblet squats, run back
Flapjack to 100 swings
P1 – snatch
P2 – run to KB, 5 swings, run back
Flapjack to 50 snatches
P1 – overhead press
P2 – run to KB, 5 cleans, run back
Flapjack to 100 presses
Mosey back to lot. No Mary because Mary is for Mary’s which is why we call it Mary.
3×15
Lawnmowers
Tricep extension
Upright row
moleskin:
When the AO is under construction, use the tools you brought…and we did. Right out the gate, doubles. Plenty of moans before, plenty of groans during, and sighs of relief when it was over. Lots of big bells out there, I didn’t see any hardware that looked like an accessory, if I missed one, time to move up to a big boy bell. The rain held off, so if you fartsacked so your makeup wouldn’t run, you were wrong. The rain did leave its mark as we were all wet, except for Puddin’ Pop, he was just straight sweatin’. Great job by all. Skunkworks is no joke. ‘Til next time bros.
announcements: new 3rd F, Munchkin, next Monday, 6:30am Dunkin Donuts, Rea and Colony
Alarm went off at 5am and i immediately checked outside to see a steady rain. My first thought was “wow would i love to fartsack”, subsequently followed by “there’s a preblast, everyone will be fine, i won’t be missed”, and finally “they’ll probably only be 3 of us like my last sofa wib q”. Alas, duty calls, get dressed you bum and get going!
I went through the standard routine: drain lizard, brush teef, apply 1 extra swipe of deodorant as top layer over yesterday’s base, neglect to address my Semi-Gloss ‘esque morning hair, hock up sinus crud, cry, drink water, grab rancid work out gloves, proceed to AO.
And here’s what we did:
Partner-up accordingly
Opening mile: new route https://www.strava.com/routes/3411508
Baby track:
Playground:
Concession stand:
Batting cages: (very aggressive in hindsight)
Run through field back to baby track and repeat.
6:06 wrap-up by 5-0 for closing mile. Done.
Most completed 2-2.5 full circuits.
Review:
So Bushwood called me out yesterday in the preblast comments for not coming up with a catchy name for this workout, and i’ll admit it was a lazy miscue on my part. So i came up with The Manmaker. I also considered Legendary Loop and others but they were lame. This workout contained a fair amount of upper body work thus the name. It will be back.
Rumor has it Sundancer knows someone who spilled merlot thrice. Voodoo may or may not have been partnered with that person and was subjected to witnessing.
Kirk partnered with me despite my reluctance and pulled me the entire way. Thanks for the push. One day i’ll learn to not try and keep up on the opener…it wouldn’t be today. On my last partner derkin set i thought i was either going to spill or collapse; luckily neither. We all know Kirk is fast but his motor is impressive. He was stronger on the partner carries with me on his back at 190-195 than i was with him on mine and he’s 170.
Welcome to our brothers GOP, Sloppy and Becky from the Valley AO (new AO check it out). Great work out there today. This workout was not easy and you all crushed.
I saw strong work being put in by everyone. Icicle and Bel Aire stood out on the circuits. Voodoo and Talk Box pushing a strong pace on the closing mile.
Honored to lead and get stronger with you brothers.
12 men started their week off right with a trip to The Matrix
The Thang:
Half mile mosey around school to rear lot for COP:
Mosey up to playground.
Group 1 does circuit of exercises while waiting for Group 2 to run around school. Flapjack. Complete three rounds:
Round 1: Pullups 10x, dips 20x, merkins 20x
Round 2: Jump squats 10x, dips 20x, derkins 20x
Round 3: Squats 15x, hanging knee-ups 10x, burpees 5x
Mosey to basketball courts.
Suicides
Heat 1: straight suicide, no exercise at end-points
Heat 2: 5 merkins at each end-point
Heat 3: 5 squats at each end-point
Break for wall-work
Wall sit; arm raises x50
lunge walk to curb, mosey back, 20x incline merkins
Wall sit; arm raises x50
Long jumps to curb, mosey back, 20x derkins
Heat 4: 10x Flutters at end-points, 10x LBCs back at start
Dollies x20
Bicycle x20
Mosey to front lot; AYG sprint back to launch point
Moleskine:
Announcements:
MudRun: Sign-up by Saturday 10/3. Extra spot on Squid’s mudrun team (Pop Tart has broken toe).
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