Monthly Archive December 2017

Earning the tryptophan crash

Sorry for the late post, better late than never I guess. Thanks to Wingman for setting up my ability to finally post BB’s.

8 PAX smartly decided in order to enjoy more turkey day food and drink; they would need to punish themselves a little beforehand.

Warm-up:

Quick but according to one unnamed, PAX ‘best ever’ disclaimer and we were off.

Mosey to teacher’s parking lot for token warm-up:

SSH x 20 IC, IW x 20 IC, LSS x 15 IC, Mountain climbers x 20 IC, Various planks, Burpees x 5.

The Thang:

Mosey to Davie Park, stopping at each light for 11 variations of the Merkin x10 reps:

  1. Regular
  2. Wide Grip
  3. Close Grip
  4. Diamond
  5. Left arm forward
  6. Right arm forward
  7. Hand release
  8. Clap – dually noted that this should have been first
  9. Left leg high
  10. Right leg high
  11. Peter Parker

Descend to the bottom of the hill at the entrance. Mosey to the top, perform 7 burpees, back down for Dolly x30. Repeat with Flutter x30 and American Hammers x30.

Mosey towards the playground and select a lifting rock:

Squat and press x 20 – mosey to entrance gate and to back playground for Pullups x10

Bent over rows x20 – mosey to entrance gate and to back playground for Dips x 25

Lunges 10x per leg – mosey to entrance gate and to back playground for Step up 10x per leg.

Mosey back to the entrance and do one final round of 7 burpees at the top.

Mosey back to camp, 7 jump squats at every other light, with 10 merkin variations in between (much to the PAX chagrin).

Upon arrival at SCMS parking lot, basketball hoop suicides with backwards running to the start line x2.

90 seconds of protractor until 6:15.

Moleskin:

Solid crew out this morning, assuming most of the motivation this morning was to offset Thursday’s activities, or lack thereof. On our field trip to Davie Park, we didn’t realize how illuminated the road was… lots of merkins in short order. Header made the hill/burpee combo look easy.  Chin Music led the charge on the push-ups.  Dollywood didn’t even break a sweat, will challenge you more next time! Cheese Curd was able to point out the many flaws in the Q while cruising through everything (yes, the 2nd round of suicides was filler – your fault for finishing everything so fast). Geraldo got out of rucking form and dominated bootcamp. Good to have Enron in A51, was posting more recently in UnionCo and came out and got after it. Hope to see you in more A51 workouts soon! Jet Fuel is captain consistency, always getting it done from start to finish.

YHC is incredibly thankful to be asked to lead by Dollywood and Smokey, and an even more thankful that you all followed.

Thanks to Header for the takeout.

Announcements:

A51 Holiday party – https://f3southcharlotte.com/2017/11/02/area-51-christmas-party-2017/

Joe Davis run – https://f3southcharlotte.com/2017/11/02/area-51-christmas-party-2017/

No Running, No Mary – This is Meathead

8 PAX conceded to the pre-blast warning of logging 0.0 miles and instead wailed on their pecs and soccer arms.

Warm-up:

Brief disclaimer, focusing more on a warning of the music about to be enjoyed for the next 45 mins.

SSH x 20 IC, IW x 20 IC, 2 Handed swings x20, 3 x Halo each direction, prying squats, Burpees x 5.

The Thang:

Round 1

20 2H swings, 20 merkins

20 Left handed swings, 15 merkins

20 right handed swings, 10 merkins

20 alternating swings, 5 merkins

20 2H swings

Round 2

10 x Suitcase deadlifts on L, 10 x Suitcase deadlifts on R

10 x Sprinter stance one arm swings on L, 10 x Sprinter stance on arm swings on the R

10 x Snatch

Repeat 3x

Round 3

10 x clean and press on L, 10 x clean and press on R

10 x side lunges on L, 10 x side lunges on R

10 x Upright rows

Repeat 3x with 8x cleans, 6x clean, all other reps 10x

Round 4

Swing, catch, squat and press x 10

10 x Curls

10 x Good mornings

Repeat 3x

Finisher

25 swings/25 merkins

Moleskin:

Solid crew out this morning getting after it, and I am definitely getting more and more sore as I write this. Focus of this workout was to swing/lift a lot of weight with no real breaks, no Mary, and no miles logged. Having the gangster rap absolutely helped everyone get through the workout. I think it’s safe to say my music selection was a first for Meathead (and quite possibly a last). YHC tried to throw a few new moves in today to keep things fresh, with the sprinter’s stance swings and the swing/catch/squat/press move. Those definitely brought the pain. Hopefully everyone got their money’s worth today.

Rachel is always crushing the workouts, running, boot-camps, bells, you name it.

High Tide put in some extra work early with a pre-run and was so kind to let YHC borrow one of his 78 other KBs.

Blazing Saddles was un-phased by the workout. More burpees for you next time to start.

Good to see Prohibition at Meathead, who unquestionably enjoyed the music.

Soul Glow was putting in some hard work this morning from start to finish.

Arena is a Meathead staple and it shows.

Voodoo couldn’t possibly swing a bigger bell, keep it up!

YHC really appreciates Voodoo and Witch Doctor asking me to lead such a stellar crew.

Thanks to Arena for the takeout.

Announcements:

A51 Holiday party – https://f3southcharlotte.com/2017/11/02/area-51-christmas-party-2017/

Joe Davis run – https://f3southcharlotte.com/2017/11/02/area-51-christmas-party-2017/

 

 

 

So the combination is… one, two, three, four, five?

17 showed up today for Dark Helmet’s much anticipated and highly marketed debut Q at The Brave. At 0515 (not 0500) we launched straight to ludicrous speed and this is what followed.

 

From Dark Helmet:

Thanks for the invite to come out. I will be back, and I may even be willing to Q again if you’ll have me… You SOBs get it. It’s a great group of guys. At any rate, here is the BB for today. Post as you see fit…

Q AT THE BRAVE 12-01-17
Quick Mosey down Conlan Circle to front of Duckworth’s
Warm up Part 1:
-Windmills x 10
-Low slow squats x 15
-Burpees x 10

Quick Mosey down Conlan to BT Medical, then cross BT Commons and head up to the bottom level of the “legal” Parking Deck
Warm up Part 2:
-Mountain Climbers x 15
-Had more planned, but we were warm enough, so we skipped it…

The rest of this will be AMRAP with a Partner – size always matters

Round 1 –
At each level of the deck stop and do:
-10 Partner Derkins (each partner)
-10 Jump Squats
-10 Flutters (each left leg = 1)
-Down the stairs at the far end to the bottom

Round 2:
-Partner Carry up 1 level, switch – until level 4
-Run to top and do 20 merkins by the stairs, then back down to the bottom

Round 3:
-Bear Crawl one ramp, backwards run the other to the top
-10 burpees, and back down to the bottom

Round 4 –
-Find the truck with the cinderblocks
-Each Pax will do 50 curls, then run to the top with the block
-Each does 50 more curls, then leave the brick and head to the bottom down the stairs

Round 5 (rest round):
-20 LBCs each at bottom
-Run to top
-50 Overhead Press with block (each pax)
-Overhead Carry (or normal if too smoked) to bottom down the stairs
-Put the brick back in the truck

REPEATO until 0610-ish
Mosey back to COT

 

NMM

Shockingly, Dark Helmet (the king of gab) provided no mumblechatter (moleskin) so YHC will leave a few thoughts. Any more definitely welcome in the comments.

First, a big thank you to DH for coming northbound to lead (and to Jedi for coming with him). It’s not a short trip for these guys and it’s always a little intimidating leaving familiar turf to lead a bunch of dudes you don’t see that often. Really appreciate your leadership. AMRAP is always welcome at The Brave, and cinderblocks are terrible so nicely done. We may have come in a little shy of the unofficial 4 mile minimum, but we got closer than the time Flipper made us do that thing that time so I would call it a win. Plus, it’s got to be a rule somewhere that partner carry miles count double.

Pretty sure that Mario, Doc, Squid and Tuck were the only ones who got the chance to do any “REPEATO.” Frasier would have been up there, but he was kind enough to hang back with an injured YHC (his other option was to partner carry Dark Helmet so not sure if it was kindness or survival instinct). Cobbler continues to pick the toughest workouts and is improving every day — impressive stuff. Also, Frehley’s and Fireman Ed’s Clemson bro-ness is borderline nauseating.

That’s all I got for a Friday.

 

Announcements

Thinking about BRR 2018

On the first day of December, 14 Pax made the trek to South Charlotte Middle School for their weekly dose of Mountain Goat.

Warm up: 

Two laps around the school parking lot followed by dynamic stretching (toes, heels, butt kickers, and high knees).

Thang: 

Pax were instructed to head out of the parking lot, turn left on Strawberry, turn left on 51, turn right on Rea, run to Colony, then turn around and run back to the intersection of Rea and 51. Repeat the Rea-Colony-back to Rea portion and meet at Rea & 51 at 05:55. Return to SCMS for COT.

Moleskine: 

YHC saw a tweet earlier this week stating that registration for BRR 2018 opens Monday, December 4th. That started YHC thinking about hills, and initially YHC thought of making today’s Weinke a series of hill repeats. But it being the holiday season and YHC being a Pax of good cheer, that idea was shelved for another day. Instead, we ran about five miles at a sensible pace, covering ground both flat and hilly. Slim Fast made an early departure, hopefully arriving home before his 2.0s had a chance to break out the kegs and M/D 20/20. Lois will be submitting a letter to the City of Charlotte regarding their leaf clean-up maintenance schedule after twisting an ankle. Hopefully the ankle is not feeling too bad. Joker led the front of the packers in some boot camp exercises rarely seen at MG while waiting for the rest of us. Some may call this an attempted Q-jack, YHC calls it stepping up. #Leadership. We were grateful and humble recipients of at least two drive-by honks. Our form must have been especially strong this morning.

Announcements:

Area 51 Christmas party is Friday, December 8 at Seaboard in Matthews. If you haven’t signed up, do so ASAP and make life easier for those organizing this event. Area 51 Christmas Party 2017!

SOB Holiday party is Saturday, December 16 at Red Barn Events in Waxhaw. 2017 SOB Holiday Party Pre-blast

2018 Joe Davis Run for Recovery is Saturday, January 6 at Walter Elisha Park in Fort Mill. 2018 Joe Davis Run for Recovery