Eleven Men gathered at South Charlotte Middle School bright and early to start the week off right. Thankfully, the rain held off but in the end, it didn’t matter as we were sweat soaked within a few minutes. The PAX were disclaimed and off we went . . .
Mosey to the front of the school
SSH x 15, IW x 15, Merkin x 10 and LS Merkin x10
Mosey to the track in front of the bleachers
I think everyone enjoyed the 1 mile Indian Run around the track. The run was broken up by four stops in front of the bleachers for LSS x 15 and Drydocks x 15.
Mosey to the top of the hill by Goonie’s office.
Partner 1 took a lifting rock and did curls, triceps and presses x 15 each.
Partner 2 ran around the short loop to the benches and did dips and pull ups x 15 each.
Reconnoitered by the office for the wall sit sprinkled in with some Jack Webb. A nice touch.
By now, time is starting to run out, so we finished up with some suicide sprints at the goal posts (not the light poles).
Everyone pushed hard today and hopefully got something out of it. Sardine, where did this guy come from on the Indian Run? The sprints were phenomenal! I thought Chuck Yeager was passing me by. I swore he broke the sound barrier – or perhaps that was something else. We had some great conversation about taking trees down during the rock lifting. Very insightful. Goonie was upset that we did not get any Mary in towards the end – I’ll aim to please next time. Have a great day! TR
14 Pax kicked off the final Monday of July with a trip to The Matrix for some AMRAP action.
Four stations set on the MRES campus:
#1 – Select a lifting rock (good work everyone, YHC didn’t see any pebbles) and complete 25 reps each of shoulder press, flutter press, and curl.
#2 – Brisk run to playground for 5 burpees and 5 pull-ups.
#3 – Slightly less brisk run to track for 2o reps each of LSS, LBC, and flutter followed by one lap around the track.
#4 – Run to back of school for 20 step-ups and 20 merkins.
Repeat the circuit as many times as possible until 0613. Return rocks, gather in parking lot for COT.
McGee, Purell, and Rachel led the way, completing five laps of the course. YHC would call them Larry Birds, but that description is quite dated. Everyone else completed three or four rounds. Great work by Red Riding Hood posting for his second week of F3. YHC was bringing up the Six, and didn’t catch much in the way of mumblechatter. Something about Rachel running people off the road in Ireland. Pop Tart and YHC agreed that we hate Mondays. Pro rolled in hot at 0531 and exited his car before it stopped moving. All in all, it was a typical morning at The Matrix.
September 15: A51 vs. SOB paintball battle
October 26: Register for The Crane Relay
Thursdays at Waverly: Please join McGee for his new (W)AMRAP workout. Friends don’t let friends post alone.
Great crew out at Skunkworks today for a death by suicides combo.
SSH x 10
IW x 10
Suicides at 5 cones adding 5 merkins each cone.
Partner 1 – upright row
Partner 2 – run lap
Partner 1 – goblet squat
Partner 2 – run lap
Partner 1 – OH press
Partner 2 – run lap
Partner 1 – thruster
Partner 2 run lap
Flap jack each time
Ladder work (30 secs on 10 secs off)
1) snatch right
2) snatch left
3) Clean and press right
4) Clean and press left
5) OH press
1) t bag squat
2) good mornings
3) lunge right
4) lunge left
5) jump squat
1) bicep curls
2) tricep press
3) Clean right
4) Clean left
Suicides with swings 5, 10, 15, 20, 25
Suicides with abs
Suicides with burpees 1, 2, 3 4, 5
Ye Olde Naked Moleskine
Good to see some olde timers at Skunk today. No pre KB and no pre-run so the lads knew that the 45 mins would be enough!
18 pax showed for a bit of KB’s with some short sharp mileage which usually means some lung busting cardio and lots of sweat.
Some mass confusion at some points over who’s bell was who’s and the old “fat handle” comments that ensued with some friendly banter!
Thanks for allowing me to lead and to Tackling Dummy for taking us out.
22 men drug their Q up and down an awful hill this morning for this weeks edition of HorseyMcHorseArse. There was sweating and lurching and lots of snotboogers flying. My spleen shot out of my ear at one point, but Baracus picked it up for me. Some walked, a few may have crawled, but everybody kept moving.
I had planned out another workout where we all starfished from the flag pole and met back in the middle for high fives and attaboys. On the way over, something didn’t feel right. Could we? Should we? Would we? Why don’t we? We’ll let the pax decide. Without hesitation, they chose option B – infinite repeats to the top of Mt. Horsey. #Purity. Spooky Jon pulled a #LeeroyJenkins and nearly ran me over. The remaining troops followed suit, with the big man Hoover running security detail in the rear for us.
Lots of encouragement during this workout. I tried to write down some of the things the guys shouted over to me, but the notepad got sweaty and then I had to eat it to survive. Here’s what I remember.
I couldn’t quite make out several more, including some hand gestures, but it really touched me, you know.
It’s probably gonna be a while before I do that again. I’d rather just walk on legos. I’ve got one of those fancy standing desks at work, but it ain’t happening today. Folks stick their head in my office and see me hunkered down at this thing and probably think I’m just a lazy slob who wasted money on this desk. They don’t know what we know . . . Maybe I’ll tell them, maybe I won’t . They probably wouldn’t believe it anyway.
It’s hard to get a grip on this crazy place. The entire workout feels like a giant Scooby Doo chase scene, with zombies and the Miner Forty-Niner running around opening and closing endless doors in a hallway. I’d like to get the BBC film crew out there and see if we can get Sir David Attenborough to narrate this thing.
You know who named this workout? It wasn’t me. There once was a man named Tiger Rag who used to frolic among our midst. He came and he went, but he always was. One day, he went away and never came back. I think he got snagged. This morning, we sent team Free Range over to Chester’s for an attempted rescue operation. This whole workout was just a diversion to keep the guys away while they dropped in with Seal Team 8 (well, it was really just Frasier with a nerf gun but he had on a black hoodie) . Anyway, they found them sitting there with some guy named Mark listening to KLove and playing Monopoly. TR had a hotel on Marvin Gardens and Atlantic, but didn’t have the cash for Ventnor yet. I could tell that it bothered him. He wouldn’t let it go and they were playing house rules with a big wad of cash sitting on Free Parking, so they had to leave him there and just let out the other hostages in the basement.
Gotta run. I’m developing a new iPhone app that goes live today. It can tell your age by listening to you pee. It’s a somewhat complex algorithm of starts/stops, drips, and curse words. It has me down as 75, but we have a few bugs to work out.
15 PAX finished the run and stretch at Blakovery on Monday morning, but that’s not how it started.
Ok… not a very creative title… but it is what it is! 16 Goats gathered on wet streets, but clear skies for a 5-5-4-4-3-3-3 set of intervals. Here’s how it went down:
5-5-4-4-3-3-3 is always a favorite. Just enough hill on Strawberry to remind you of it as you return. By design, we should all finish back at the start (out and back) in 5 mins or close to that… and we did. You guys are studs!
Everyone pushed themselves which is great for BRR training… and any other training you can think of!
Great to have Depth Charge join us. Depth Charge led the intervals, and looking strong for BRR!
Fleetwood was close behind Depth Charge and looking stronger and stronger each week… also getting BRR ready!
Great to have 88 back out!! Keep coming out, brother!
Sensei… strong as usual… same for Nomad, The Mouth, Daisy, Retread, Lois, Jello, Gullah, Compliance, Drano and Beaver.
Insomniac was a few minutes late, so despite participating in a majority of the workout, he gets only honorable mention… no participation ribbon for partial attendance!
1. Sign-up for the Crane Relay… you can either do it yourself, or Slim Fast will do it for you! Everyone who can do Mountain Goat can do the Crane Relay!
9 PAX for this week’s edition of Cerberus, including one FNG who earned the name Legally Blonde
Nice varied crew of A51, SOB and UC this morning as is usual at Cerberus. Tried to throw out a mixed bag of exercises for this crew and venture a little bit away from YHC’s typical run-heavy workouts. 2ish miles is where we ended up.
McGee started the workout by insulting our FNG’s car and telling him he didn’t need to worry about it getting broken into since all of the other cars parked next to it were nicer. He then went on to wonder why he was the only one who showed up to the soft launch of his workout the day before. Cause and effect, my friend. Cause and effect. (That, and not letting anyone know about it until 9PM the night before).
In all seriousness though, McGee showed us how an FNG should be welcomed to F3. Talked to him throughout the workout and even had a name waiting and ready to go by the time we got to COT (something which YHC is very grateful for as my naming record as Q is pretty shabby). Legally Blonde was brought out by Doc McStuffins — he is a student at UCLA pursuing a pre-veterinary degree, is out here for the summer, and has spent a few days shadowing Doc at his office. McGee, with a Hops-like knowledge of movie trivia, quickly realized that the main character in Legally Blonde went to CULA and thus the name was born. The fact that Doc informed us he is quite bright and that he is a competitive powerlifter in his spare time put the icing on the cake. Welcome, Legally Blonde. Hope to see you out there more this summer.
There has to be a better name for the modified step up things we did. We should do them more often. The PAX can confirm that they hurt way more than your regular, run of the mill step up and they are a great way to train your legs for the hills in the absence of an actual hill to run on. BRR is less than 6 weeks away. Get excited people.
Good seeing Shop Dawg back out consistently after a hiatus from the 1F, even if he did straight up refuse to lunge walk, bear crawl, or crab walk. He chose Option D: none of the above. Still, after hearing about the time and talent he put forth leading the Sandbox pallet project last weekend, I have nothing but respect for this Respect. It’s an honor to know you, buddy.
Another muggy morning but we made the best of it and everyone pushed hard today. Appreciate you all coming out.
21 of Area 51’s finest PAX, including 2 FNGs, made the right choice and posted at Rock Zero for their daily #DownPAINment.
Take a warmup lap around the parking lot then head back to the cars, grab the rucks and sandbags and mosey over the soccer fields. Partner up for the following:
Partner 1 buddy carries Partner 2 across the field. Partner 1 then returns to the side of the field to pick up a ruck or sandbag then carries them to stopping at the first cone to do 10 burpees. He then proceeds to the next cone and performs 10 burpees, then runs to to Partner 2. Partner 2 does Mary exercise while Partner does the work. Flapjack. The PAX does Mary until the six gets in.
Staying with the same partner, drag your partner half way across the field, flap jack, then run with your partner to the other side of the field.
Head back to the side of the field with the rucks and sandbags and staying with your partner, Partner 1 performs called exercise with the ruck or sandbag while Partner 2 runs the length of the field. Flapjack.
We collected the coupons and over to the hotbox for 3 rounds of circuit work, Derkins/Incline Merkins x 10, Dips x 15, and Step-ups x 20.
Gather the sandbags/coupons and head back to the start point to deposit the coupons and then we were off to the front of the church.
Choose a lifting rock for some more arm work, two rounds of curls, tricep extensions, and overhead presses. We deposited the rocks from where we found them, not at all close to there exact resetting place.
A quick check of the watch and YHC noticed we had some time left for Runstopper’s old friend Mr. Jack Webb. YHC requested Runstopper take the lead to introduce Mr. Webb properly to our FNGs and he so he did up to 8. Afte that we moseyed back to the start point for some much needed Mary.
10 PAX posted for Outland on a beautiful 69 degree morning for some competitive team events at Sun Valley Middle School. YHC loves this AO as there is so much ground and an unlimited number of things to do to cause some pain. My plan was to inject some team competition with a series of work stations. The losing team at each station would pay a penalty of 10 burpees. As usual, this sounded good in my head, but didn’t play out as well in reality…
The PAX did a great job today. I had my doubts when I saw Stacks (almost 12) and Shoeless Joe Jackson (14) pull up with Double E, but they proved me wrong and crushed the entire workout – Respect!!
Thank you for the opportunity to lead a great group of men this morning.