Mosey lap around parking lot while LIFOs file in.
SSH x 20, Squat x 15, IW x 15.
Run out to Strawberry Lane, and down 51 to Davie Park.
10 Diamond Merkins IC.
Low Slow Squat x 15 IC.
Into playground; One Legged Burpees. 6 each leg.
10 Chin-Ups OYO.
10 Derkins IC.
Rinse and repeat, with decreasing Burpees second and third rounds.
Mosey out to main park road. 10 Merkins at each light post, AYG between lights. Repeat to back lot.
Coming back, 25 LBCs at each light post, AYG between lights.
Run back to AO for Mary.
Okay; so this was a little run-heavy for the day after Easter. Especially for Bug Eater, who ran in, and Jello, with a pre-run. Lorax and Spackler didn’t notice, from the front of the pack. And Magoo was a beast.
Good work by all! Thanks for letting me have the keys –
I changed up my Q style a bit today mainly because I had on a 20lb vest and wasn’t sure if mileage would kill me or not. I should have stuck to my guns and put in more mileage and less reps on the exercises!!
Arrived at 5:14, threw out a short DiCCS (Insert joke) and we were off. Lets mosey!
0.97 opeing mosey and circle for 6 which would soon be me!
10 SSH IC
10 IW IC
10 Merkins IC
Calf streatch – flap jack
10 Peter Parker IC
10 burpees a minute for 5 minutes
4 Corners around target- Increase reps x 5 each lap
10 WWII situps
10 V toe touch
10 Peter Parkers
Circle burp – Increase merkin x 1 after each burpee
Circle of pain – Each pax calls out exercise while they run around the circle
Jail break back for COT
I’m not going to lie, I felt like I was running with Shake and Bake 7 months ago and almost puked a few times. Running with a vest on is way easier than doing 25 merkins and 50 burpees! I will be taking Zinfandel’s and Damascus’s recommendations and will be dropping to 10lbs for a few weeks.
The pax killed it today! Damascus is a gazelle again and was up front all morning with Kid Rock, Smokey and Swimmers – way to push guys! Dana was moving along well but not his normal speed. I think the Easter ham slowed him down a bit! Loafer and Shop Dawg pushed hard and kept me company at the rear. Shop Dawg spilled a bit of Merlot on the last round, I was very close!! Well done today men!! Mileage was low today – 2.45 – 3.0
Thanks Shop for taking us out.
The Murph challenge continues – Loafer and Transporter are looking for partners…maybe they just partner up?
Help Damascus figure out a way to raise attendance at Asylum
Not everyone packed up their station wagon and headed out of town with their 15 kids like Rubbermaid and so 7 PAX showed up on a perfectly crisp 45 degree Monday morning of Spring Break week in WUC.
5:15 am DCCS reviewed. Time to move, lots of ground to cover
Mosey to front of high school and circle up for a quick warm up:
1. 15 x SSHs IC
2. 15 x Imperial Walkers IC
3. Calf Stretches each leg 15 second
4. 10 x Merkins IC
Mosey across Cuthbertson to entrance of Champion Forest.
Run down Waynewood to intersection with Dobson. At alternating stoplights…. stoplights in Champion Forest?!?…. maybe YHC meant streetlights…
• 10 x Merkins
• 10 x Squats
If you continue down Waynewood or Dobson they intersect again in about .51 miles. Pax pair up and one partner goes down Waynewood while the other goes down Dobson until they intersect. The idea was a hard steady pace that wasn’t a sprint but not a mosey either.
1. 10 hand slap Merkins with partner when you meet back up at the next intersection of Waynewood and Dobson
2. Mary and pick up the six so we can all start the next .51 repeat together.
3. Rinse and repeat opposite directions back up to the other intersection of Waynewood and Dobson.
4. Total of 6 x .51 miles repeats completed
Mosey back to entrance of Champion Forest to the actual stoplight. Pick up six and fast mosey back to AO. I think everyone got around 6 miles with some 6.5+
The goal of the day was to try to get everyone over 5 miles if not 6 while getting in some speed work that wasn’t on a track. Champion Forest is a practically perfect .51 miles from every intersection symmetrical neighborhood so perfect for this type of workout… and a not on a track.
Great to see Ice 9 post at Ignition, I think it was his first time posting at this AO and he was really pushing the pace. Hollywood out front as always and there is a reason why Legal has a “Zoom” after his name.
Fellow cresters Dancing Bear and Zinfandel are getting faster and leaner and I think both got in 6 miles. Cobbler back out for a second week in a row and really pushing himself, great job.
Thanks for the opportunity to lead this AM.
SOB and Union County showed up and showed out with 42 Pax getting their Saturday started with some work.
Disclaimer given, FNG, Cell Phone, CPR identified
Warmup – Mosey to corner of Ballantyne Commons / 521- 15 SSH IC- 15 Mountain Climbers IC- Downward Dog- Calf StretchThe Thang
Moleskin- As expected, a lot of grumbling with the announcement of partner carries, but everyone who was capable pushed through.
Proud to have the opportunity to lead such a great group of men
War Eagle’s portion:
Moleskin – It was awesome having so many guys from SOB and WUC and really glad to meet a lot of the guys. Now I can put faces to names on Slack and Backblasts. YHC was pleasantly surprised by the turnout but seeing as the pond portion of the workout was already going to be tight because of the turf renovation, due to the large number the audible was made to break the Pax out among the cones. Lots of mumblechatter trying to figure out how to count off by 6 and go to a particular cone but once we got going the group naturally spread out and all laps were completed in a strong showing by all. There was too much time after the pond to head to launch. YHC knew the Bear Crawl Banjo with so many Pax was an aggressive bite to take but he knew everyone was up to the task and would thank him later (although I did watch my back at COT for a serious Loogie Smash). The Bear Crawl Banjo lead to a jail break back to launch and perhaps a minute or two over.
Welcome to our FNG’s, Vespa and Cartman. Vespa is Chopper’s nephew hence the name. Cartman is Chopper’s brother and if I connected the dots right he has a son named Timmy so he is now Cartman.
7 PAX toured the rarely visited east end of the site: Smokey, Lumberjack, Fuse Box, Chastain, Arsenal, Bonhoeffer, and welcome FNG Polo (Brandon Hunt).
Warmup run to the flux capacitor sidewalks by the tennis courts.
FNG Polo crushed it for his first time out. Well done, Sir! You against you, and you won!
Smokey and Chastain led the constant mumblechatter over what the name of this backblast should be. Finalists were “Rubbing the Rock,” “Dips Facing the Sun,” and “His Wienke Is on Vibrate.”
Smokey is still working to understand what “modify as needed” means. I think he really just wants to Q some more workouts because he changes everything the Q plans and does his own thang. Sign him up, Chastain!
Some PAX seem very self-conscious about their manhood and feel uncomfortable rubbing their backs against a painted rock to do low squats. Note to self: Plan more rubbing of things for Smokey.
18 strong pax avoided the fart sack this morning and attended one of the most hyped Mountain Goat Runs in Area 51 History. After a though disclaimer given the pax were off at 5:15, tackling a new challenge for Mountain Goat. This challenge has known back in the old days of Fast Twitch The Mermaid created by our past Area 51 Nantan Mermaid himself.
The objective was simple: make it to level 4 of the Charlotte Catholic Parking Deck and back in 60 minutes. Route, left on Strawberry, Left on 51, Cross at the Carmel 51 light down to Catholic, follow the path to level 4 of the parking deck and back to launch. Get as far as you can then turn around the 28ish minute mark back to launch. Today’s mileage ranged from 4.5 to 7.5 miles
Although YHC chose to pick this route, this is Mermaids Brain Child. I’ve ran this route now 4 times, and have only made it to Level 4 of the Catholic Parking Deck once while doing a 9 mile tempo run from Ghost Runner Launch. This isn’t an easy challenge, its a you against you run with 60 minutes of solid work by everyone.
YHC took off right away, having already been warmed up for a pre run with Fleetwood. Purple Haze, Hairball, Tiger Rag and Rock Thrill came up about 3/4 of a mile later and weren’t found again till we returned to launch. Purple Haze and Hairball made it to Level 4 of Catholic and back in 60 minutes. Rumor has it Hairball and Haze were asked to do Merkins during Runstopper’s Centurion Q in the parking deck? Only they know if they did merkins. Tiger Rag and Rock Thrill made it in an Overtime Finish. All other primarily turned around the intersection off 51 and Carmel back to launch. Excellent work by every pax, hopefully The Mermaid will now become a Mountain Goat favorite going into BRR Season.
Thank you Slim Fast and Retread for allowing me to lead today, it isn’t often I’m able to make it to Mountain Goat. However, with transitioning out of my current job visits will begin to occur more often. Although I didn’t make it to my goal of making it to Catholic, I appreciate the support from all the pax since February 2018. Legs fully healed now it’s getting back into shape to be able to tackle the upcoming race schedule, as well as a potential 2nd installment of The Mermaid at Mountain Goat during BRR season.
-Mountain Goat has a backblast for the first time since December of 2018! Even in a running workout, backblasts are great to see following workouts. I’m one to occasionally forget to write a backblast.
-Thank you Tweetsie for the solid takeout
Let’s start with the kudos – cheers to Mary Kay (2nd Brave) and Taco Stand for ditching Cerebus for South Charlotte’s toughest AO. Last but not least, Frehley’s Comet absolutely crushed the last sprint of the day outracing men 10 years (or more) his junior.
Here’s the play-by-play –
From the Gibson’s lot we ran to the Brighthouse Financial lot for COP
20 Steve Earls (Copperhead squat & Hillbilly combo)
10 Mountain climbers
10 Hip slappers
20 Mountain climbers
10 shoulder taps
30 Mountain climbers
Wheel-O-Merkin (60 in push-ups)
From there we ran to the corner of Ballantyne Commons & Ballanytne Corporate for instructions. The plan is to run from the base of the hill to the top starting at a jog and accelerating to a sprint. Your pace and heartrate should be pushed faster as you get closer to the hilltop. (The goal is to NOT slog up the hill at the same pace.) Most of us made it up 4 times. (Frasier got to the top five.) That hill needs a name.
We finished with a final sprint in the Gibson lot and a few minutes of Freddy Mercury.
Posted on behalf of Olympic silver medalist, BOG
10 PAX heeded the call of spring and braved YHC’s semi-virgin Q (VQ was Hydra also, but I was last minute sub). Weather was spot on perfect at 64 degrees and
Mosey around school to CoP for warm-up in newly paved, smooth parking lot
20 Imperial Walkers
20 Mountain Climbers
10 Peter Parker and 10 Parker Peters
Native American Run down Summerlin to Abbotswood
7s up and down Abbotswood hill
Burpees and Sister Mary Catherines (Started as 11s, but YHC called audible)
Native American Run to Abbotswood /Windyrush corner
20 Speed Skaters (Should we call them Eric Heidens, Bonnie Blairs, Dan Jansens, or Apollo Anton Ohnos?)
20 Wide Arm Merkins
20 Jump Squats
Native American Run to Benches at OPE
15 Step Ups
Run to Dumpster
Mosey to Launch
Bear Crawls/Crab Walks across newly smoothed out parking lot
15 Freddy Mercury
And that was a wrap!
Look for F3 Beer at Stumptown Station in Matthews
Shovel Flag Lager and Side Straddle Hops by Suffolk Punch Brewery
Puddin Pop prayed us out, helping us all to be thankful for the Ultimate Sacrifice many of us celebrate this week.
With Flutie Flakes visiting from NH, there was a lot to catch up on, including the proper spelling of annals. Even though there was disbelief that ESPN had a 2 hour special on NFL schedule release, there was quite a bit of chatter about which games would be attended, consensus: The Big Easy fo sho. Lots of Bama Swagger about Triple Crowns, Heisman/Nattie etc so we will have to see how that works out. Also, YHC learned quite a but more than I’d hoped to about ping pong and Thailand – had ta be there. Truly enjoyable group everyone, thanks for the opportunity.
Men across the land woke early this morning with a primal urge to do something manly: the high five. Men in Canada woke with the urge to play hockey. For 14 PAX, Rebel Yell combined both of those urges into a big ball of workout today to celebrate National High Five Day and the 20th anniversary of Wayne Gretzky’s final NHL game.
Mosey to the main Elm entrance to Stonecrest and partner up.
At the (formerly) Bi-Lo parking lot, the PAX split into 2 groups and one group circled the vertical pairing of islands/parking spaces while the other group did Bonnie Blairs. Just like a complete line shift, once the entire group was back, the other group ran the same area. This went on for the length of the parking lot, or 8 vertical lengths. The middlemost parking area has a double-sided double shopping cart return and PAX were encouraged to jump the cart return either OCR-style or like entering the ice from the bench.
After completing the first length of the lot, repeato but with Angry Al Gore air punches instead of Bonnie Blairs because someone asked when the fighting part of hockey would come into play.
Mosey (or haul it) back to COT.
YHC has not posted often at Rebel Yell but thoroughly enjoyed the opportunity to celebrate manly things with manly PAX. Now more PAX know that YHC likes a good theme to a workout, digs deeeep into the Exicon for a change of exercises, and is a poor judge of time, as evidenced by running the workout long by 2 minutes and still only getting through half the Weinke.
The PAX were open to new exercises today and everyone agrees that starting off with Nancy Kerrigans at 5:30 AM is a little early for a test in balance. One Star must have played some serious Blades of Steel on NES or is a huge closet Cutting Edge fanboy because he has serious Bonnie Blair skills and entered the ice on the shopping cart return like he was the one who laced up the skates 1487 times in the NHL. Boitano had some strong punching moves, but no one wanted to ask if he was a goon in his pro days. And Wild Turkey beat out Happy Meal as the one who had the most fun surmounting the shopping cart return. Turkey rolled under and even took the highest route possible over the 8-foot signage railing, giving YHC a momentary fear of a Jim Cornette-Starrcade ’86 situation. Fortunately, that was not the case.
Good times at Rebel Yell and maybe YHC can finish the Weinke sometime soon.
Thanks for the take out, One Star.