16 present for the monthly AMRAP at Impromptu. Although the current course has been around for a good 5 months not
many all Pax were familiar with it. We did a cursory walk thru with some warm-up and then headed to the start line.
The basic course design is roughly .47 loop with 6 stations with varying exercises. Course breakdown
The course has been modified a bit at the whim of the site Q’s: modified down from 20 Tyson’s to 15 – increased Hurley’s from 10 to 20. The 20 Hurley’s seemed to slow the pace down a bit and it looked like “form” did suffer a bit today.
I saw everyone pushing hard today – the course was challenging today no doubt. The speed skaters were in the front but some new additions to this pack. Recommendation made by GatorCub to reduce the reps makes sense to allow for good form so that the exercises are done correctly and you get FULL VALUE OUT OF the AMRAP. If you want a running workout go to Pursuit – if you want a Gear workout head to Chiseled: Amrap should be the combo that draws from all the workouts.
Prayers up for my friend (John), Doughboys SIS Inlaw, Damascus FIL – all struggling with health/cancer related.
Akbar – Christ’s Closet needs help loading up on June 7th. Clothes will be handed out at a school in need – Salisbury. See Akbar for details.
MoneyBall Send Off – June 7th
Nali (bottlecap) Father – Son Bball tourney -June 8th.
Playhouse Calendar is starting to take shape: hold the date 3rd Annual Effies -Nov.16th
A confessional disclaimer was given and off we went in a serpentine fashion up Trade to the park to visit a very tall flag pole.
15 x SSH – Because of the intimate/close proximity of our circle Nomad did his sideways (90 degrees)
10 x Good Morning Nashville – Not to make Nomad feel left out, the entire PAX went sideways on these.
15 x EW – Performed head on
Mosey – we completed the lap through the park. There was a joyous shout (probably by Lois) that there was not a Board of Pain posted. We continued across the street and ended up in front of the Matthews Baptist Church offices. I think it was Snoopy who said, “great – I don’t see a speaker.” Little did he know that it was hidden behind the church hooptie!
There just happened to be a metal fence. The PAX lined up against it (kinda like ballerinas). The first song out of the speaker was Flower’s Sally from the movie Gone in Sixty Seconds. Yeah right! This song is like six hours long:
Round 1 – Every time the song says “bring sally up” the PAX performed a supine pull up on the bar. Grand total – 32 supines performed during duration of the song without your back ever touching the ground.
Round 2 – Every time the song says “bring sally up” the PAX performed a merkin. Grand total – 32 merkins performed during duration of the song.
Round 3 – Every time the song says “bring sally up” the PAX performed an air squat. Grand total – 32 air squats performed during duration of the song.
Mosey to the parking lot where four sets of suicides were run:
Round 1 – 25 LBCs every time you came back to the baseline.
Round 2 – 25 Merkins every time you came back to the baseline.
Round 3 – 25 Heels to heaven every time you came back to the baseline.
Round 4 – 25 Monkey Humpers every time you came back to the baseline. A PAX favorite
Mosey back to the hooptie. This time with a new tune – Roxanne
Round 1 – Every time the song says “Roxanne” the PAX performed a merkin. Grand total – 27 merkins performed during duration of the song.
Round 2 – Every time the song says “Roxanne” the PAX performed an atomic-merkin. Grand total – 27 atomic-merkins performed during duration of the song.
Mosey back to launch.
25 x LBC and we are done.
Some serious hard work today by the PAX. Everyone seemed to take seriously the charge this morning: “It is you verse you!” Great to see the boys from Sparta stride in to join us.
Thanks for the take out Lois!
12 assembled in the lighted area of the ELE Parking lot – half of them were prerunners of varying distances- here’s what we did
SSH x 20 IC
10 Two Handed Swings
IW x20 IC
20 two handed Swings
Merkin x20 IC
30 Two handed Swings
Queue the “music” – more on that later
3 Excercises together x 3 rounds
10 Clean Each Arm
10 Rack Squats Each Arm
10 Lawn Mowers Each Arm
20 LBC (or lay on the pavement) once done
10 Snatches Each Arm
10 Romanian DeadLifts Each leg
10 Shoulder Presses Each Arm
20 LBC once complete
20 Two Handed Overhead Press
20 Good Mornings
20 Two Handed Swing
Flutter w/bell once done
MultiMovement Flow Sets – Both Movementsx 2/4/6/4/2 REPS EACH HAND
One hand Swing to High Pull
Racked Squat to Shoulder Press
Ran out of time for the two additional rounds of Multimovement sets….next time
Finished up with 25 Merkins for good measure
Once the disclaimer was given, it was no holds barred 45 minutes of Pandora’s Hard Rock Exercise Channel and flying KB’s! Probably should have disclaimed the pax about the Pandora station which apparently is laced with explicit lyrics bringing more than a few stank eyes from TR. Thankfully a few timely commercials softened the mood and had Voodoo wondering if YHC received payment from Pandora to play this station… I may receive a small stipend from them for the 5-1 commercial to song ratio! If its free its for me. I’ve probably only swung bells twice over the course of the last two months due to either injury or training for ultras, but it was great to be back in the ring. Went lighter in weight and heavier in reps today, hopefully others had lighter bells in their quivers or it would have been a long morning. Grips were tested today and those without Gloves/Towels struggled to keep the bells in hand. Turkey Leg Shot putted his KB into the center of the circle at one point. Overheard something about a surf trip gone bad to my right whereby there may have been some kind of Portuguese nipple torture involved. We also reminisced about days gone by when Radar and brown would join us at meathead. It was fun – enjoyed it Gang!
Ghost runner starts tonight 7:30 arbo abc
McHorsey starts on 6/3/19
6/1 king tiger 5k (Swift Folks organizing – check slack Run channel for deets)
A shovel flag was planted, but not the Hydra one…do you know why? Because Gummy & Sprockets have not commandeered one yet. YHC brought the Hawks Nest SF…it travels. Pretty sure DK melted down the original Hydra SF to make some medieval looking lance or sword.
So the veteran pax was disclaimed, quite poorly…though I did ask if anyone had any questions. Spackler raised his hand, but I dared not acknowledge.
We launched at 05:30:13 into the Area51 gloom, immediately departing from OPES and heading across Rea to the Methodist church. One of the pax rightly pointed out the Q-drenaline…it dissipated quickly. Circle up for COP in the lot. Site Q Gummy and some other veterans had rudely closed a few of the pax out of the circle, so YHC corrected that…come on!
We did some exercises which included H-R merkins, slow squats, IW’s, and then 25 flutters that illicited some mumble chatter. Also threw in 5 H-R burpees…refuseniking already in full force. The form on IW’s reminded of the GIF YHC posted yesterday of SSH’s….always surprising how different and atrocious is the form of some pax on the simplest of exercises. Keeps it entertaining if nothing else.
We then ran to Evelyn’s Rock’s Hill (is that a thing? it is now). Partner up for some 7’s. Handslap merkins at top and partner derkins at the bottom. Semi-Gloss was YHC’s partner, and mercifully still had his shirt on at this point. Much more to come on that later.
Not sure who was out front, who was behind and who was skipping reps, but I seem to remember Sleepy’s tandem being out front. Methinks he should post more than once a week…ask the M. for permission. You, too, Queen – you should try a gloomy morning other than Thursday.
Good to have Hopper back in the gloom, fully off IR…though burpees may never be in his repertoire again? Amber apparently does burpees all the time. More on burpees later.
The pax then headed back on Summerlin towards OPES and then again to the church lot for some rock work. We didn’t get much rock work in – a couple sets of thrusters and some Mary. YHC got rattled by some incoming traffic, and called off the rock work. There was some weeping and gnashing of teeth, but Harley was glad to redeposit his rock in the ditch.
Before bailing on the rock work; however, my aforementioned partner Gloss decided to take off his shirt #ohthehumanity and further desecrated both the church property and the Q by throwing the shirt at YHC as I tried to Q the unruly pax. Would have spilled merlot had that garment landed on me rather than next to me. #closecall
We headed back to OPES for some People’s Chair to include some overhead press. Vaguely recall Puddin’ or someone chasing Marge off the wall with some sort of bodily excretion…colloidal in structure no doubt.
We then moseyed to the grass field for an extended session of Mary (11.23 minutes). Pax circled up, and each took a turn in center doing 5 burpees while the rest of the pax did the called Mary, Plankorama, etc. Even the refuseniks did the 5 burpees…though they returned to their place in the circle and sat as though they were sitting at the pool sunning themselves. You know who you are. The form was quite varied, but not nearly as bad as I anticipated. You guys really can do burpees….so armed with that info, after about a 40 yard lunge walk – we did 5 more H-R burpees.
There were some announcements:
1 – F3MASH launches Monday morning at same time and AO as Basecamp (South Charlotte MS on Strawberry Ln) at 0530. This is for pax not yet fully off IR that want to get some work in, but more importantly to get some 2nd F which is more vital than the 1st F. We all know that. It’s our pride that impedes our admitting such.
2 – Beer Mile on Friday, June 7th – see Gummy or Pop Tart? or someone else for details.
3 – Paint Ball with 2.0’s the next day on Saturday, June 8th. Definitely see Pop Tart if interested in that.
A great takeout prayer by Puddin’. Thanks brother.
…and now for some other sundry observations:
Always love Q’ing. Great turnout this morning. Love the 2nd F at Hydra. Hope the 1st F was good enough. I did have us at 2.41 miles (finally figured out how to use my Garmin)…which is way more than we should have done at a bootcamp. You’re welcome…I think.
When the pre-dawn temperature is already over 70, and humidity is high, sometimes a guy’s gotta do what a guy’s gotta do.
Or in our case, most of the guys gotta did. Details below.
Weinke was pretty simple: go to the Crestdale track. Run around it for a while. Then come back for COT.
(there was a “mixed workout” option, but Gipsy’s sweaty tats proved too strong a lure, and everyone went with the “run only” option.)
The THANG: 2/1/30 2 minutes at a recovery jog (or walk/jog), 1 minute at a 10K race pace, and 30 seconds of speed. Repeato. Goal was 10, but only had time to do 9 on the track. Then did some kind of equivalent 2/1/30 on the way back to the school.
Moleskin: I logged somewhere around 6.6 miles. Funky Cold and Joker(?) lapped all of our slow butts, then still had enough gas in the tank to take the lead on the run back to MES. So they probably got point something more miles. Although FC rolled in after we had already exited the parking lot, so everyone but him got an extra few hundred yards as we circled the church playground to go pick him up. (Quick aside: Did you know there are steps on that sidewalk? We found out. Thankfully no Pax were harmed making that discovery.) Good bit of chatter with our fellowship pace mosey to the track. Then the whistle started, and the chatter stopped. Almost got our 10 sets in, but YHC made the call at about 2 past to get going back to the school – the other school. Good thing we did, as we rolled in with about 40 seconds to spare. Just long enough to watch the final few Mary of the Peak crowd but not so soon that we felt obligated to join.
Oh, and about the title for this BB: we left the parking lot shirted. When we got to the track, almost everyone stripped to the waist. So maybe the headlines were more exciting than the rest of the story, but I’m sure you’ve never been lured into something by a good line before.
ANNOUNCEMENT: Clyent Dinner happens Thursday nights 5:30-6:15pm. Bootcamp at Cuthbertson Middle. Deadwood on Q tomorrow night! Best evening workout in Western Union!
13 PAX, including 1 FNG and 1 site FNG (2nd workout), showed up at Five Stones Community Church for a gear workout out of curiosity to see if the Q was actually going to use gear for 2 reasons:
Thanks to Doughboy for taking us out and lifting McFly up.
Tai Chi is a “soft” Chinese martial that uses circular, range of motion. All the movements are simple, but putting it all together in one continuous movement takes practice and discipline. (Sounds a lot like life.)
There are four main styles of Tai Chi, but I know the Sun style best. It has a higher stance, shorter steps and the footwork emphasizes balance.
I am a Tai Chi novice, but I always feel invigorated after reviewing the movements.
Lessons from Tai Chi:
– Remember to focus on breath
– Be present,
– Don’t worry about being perfect, allow your movement to flow
– It’s ok to start over
– Practice, practice & practice!
Special thank you to Swiss Miss for hosting me and Madison and Beaver for being good sports and trying something new.
Musical highlights included The Flaming Lips, Modest Mouse, Interpol and The Pixies.
9 men gathered in the gloom for Death Valley. A bit cooler and less humid than I expected so we had that going for us. Several guys there early and hanging out in cars. Apparently they have forgotten the cold weather is behind us.
Pre-warning of Lazy Boy’s birthday had a focus on a high amount of reps. Real high! (Sorry Lazy Boy)
COP – Usual squats, merkins, and SSH’s etc.
Run down Strawberry Lane with stops for Merkins, Monkey Humpers and Burpees.
7’s on the hill with jump squats and burpees. When done, run backwards up the hill and crush the quads with 51 Monkey Humpers.
Back to school with stops for Werkins, Heels to Heaven, & Burpees.
Some mary and another 5 burpees to get to 51 total (for those who failed to modify)
3 sets of supines and step ups, wall sits, air presses, Donkey Kicks, and Mary to finish.
The good friend Cottonmouth is gave me the heads up the night before that it was Lazy Boy’s 51’st. Seems like as good a reason as any to get after it.
Lots of modification on the burpees by some guys. Some are legit recovering from injury, some preventing recurring injuries, and some with weak excuses. I’ll let you self select your group.
Good to be back out with the DV PAX. Hard to leave WAMRAP when it’s so close to the house and I can get 8 minutes more sleep! Thanks to Dollywood for the invite to Q.
Thanks to Smokey for the takeout.
Tags not working right: Area 51/Anvil
Pax: Clover, Limey, Flo Jo, Lorax, Brilleaux, Brushback, Hammer, Hannibal, Snuka, Mermaid
Thin Mint put a request for substi-Q on the Slack on Monday. YHC hadn’t Q’d in over a month so gladly covered this one up for the SOB Nan’tan. 9 guys rolled in, most unaware of the Q change. Disclaimer given and off we go.
Cross-campus mosey to warm the legs up. Circle up in lot nearest 51
All to 15 IC: SSH, Mountain Climber, Peter Parker, Merkin, Low Slow Squat
Mosey over to Ent 2 Rock Pile and grab lifting rock
Rock Set: 10 Curl/10 Thruster/10 Tri Ext
Run up and around the Ent 2 drop off and back to rocks. Repeat x4.
Rapid Fire Rock Set
Continuous rock exercises to 10 in civilian cadence. Rock stay in hand throughout. Overhead press/Curl/Goblet Squat/Overhead press/Curl/Goblet Squat/Tri Ext/Overhead Press/Goblet Squat/Curl/Overhead Press/Tri Ext/Overhead Press/Curl
Put rock over head. Brisk walk up Ent 2 around the island and back to pile. Drop rock.
Mosey to Hot Box
Bench Set: 10 Jump Up/15 Dip/15 Derkin
Run to street light. 5 Burpees. Back to Hot Box. Repeat x 2.
Mary to regroup
Mosey to Avenue of Trees
Down and back. 5 Merkin at each tree on way down. Mosey back.
Flutter x 20/Dolly x 20
Mosey past launch lot down to pond and up North Face. Back to launch
Plank-o-rama: RAH/RLH/10 Count/Swap Left/Low Plank/Alt Leg Lift x 10 IC/Elbow-hold for 40 seconds. Done
Did a 13.1 mile ruck Monday with Haze, IH, Geraldo, and Alf. Was hurting yesterday with some lingering soreness today. Long way to go with weight on your back. Needed to hit the upper body. Hence the rock work.
Lorax and Clover had dueling shirts on, UNC/Duke. They aggressively squared off prior to launch. It was weird, but I’ve been down here long enough to kind of understand it.
Told the fellas that Thin Mint gave me the plan today. Not true, but fairly certain they suspected that. Truth is, didn’t have a plan until halfway through the mosey. Busy last night and fell asleep before I had a chance to put something together.
That was a good bit of rock work. No complaining from the men and it looked to me like all reps were completed. Well done.
Hit most of the campus today and upper body heavy. Can thank the Monday ruck for getting swole today. It is pool season.
Brilleaux and Lorax battled for the lead mostly with Hammer and Snuka up there as well. Whole crew got after it. Kotters to Hannibal, at least at Anvil. Good to see you out there brother.
Pretty tired and beat up this morning with that ruck and not enough sleep. Feel so much better after working out and the fellowship with you guys. I needed that. Hope you all got your money’s worth. Always an honor and a pleasure to lead the fine men of Anvil.
Beer Mile-hit Gummy
Paintball 06/08. SOB v A51. Right now it is 2 v 2. Pop Tart is your guy on this one.
F3 Dads starts this weekend. Francis Beatty Park. Lex Luther is the man on that.