YHC has lived in Charlotte for 4 years. During that time blood has thinned, there has been a noticeable decrease in consumption of good italian food, and a noticeable increase in barbeque consumption. Not sure about the correlation here but YHC can say this, 40 degrees is now officially cold. That was this morning’s edition of the KB program, week 6, day 1, leg day.
You know who never skips leg day? Batman … and 6 pax.
Only 6 pax showed up this morning, maybe one of them is batman, maybe not. YHC was expecting to see a parking lot full of buff dudes pre-running, meat-running, slamming brotein shakes, and generally unable to lower their arms. Instead there were 5 reliable pax and one fat Thor (YHC will let you guess who fat Thor is). Wild theories flew across the parking lot about the missing pax including one twerking in his Ms shoes at a wedding that sparked an old football injury. #nojudgement The Wells Fargo pax must have been DR all weekend and taking advantage of the floating holiday, or they converged with MASH/Base Camp/DMZ. They were afraid of getting swole.
Thangs: You should know the program by now. plank hold x 2 for 30 seconds, hollow-body plank x 2 for 30 seconds, glute-bridge x 2 for 30 seconds. Then pyramid the squats up to 6 or 8. Pretty sure most pax went for 8. After 5 minutes of snatches, pretty sure all of these pax are secret service material by now. then back to the static holds. Endex at 0615 on the money.
Cold Moleskinny: Yeah, it was cold. Until set 3 or 4 of squats and then the blood was flowing and the top layer was shed.
Header was flexing his shoulder muscles today trying to imitate Stone Cold. Don’t worry, a few more bowls of Wheaties and you’ll get there, little one.
Chin Music protested when Purell turned off the Taylor Swift. As usual, he and Header were paired up. Maybe this is our Batman and Robin?
Piggly brought the smorgasbord of iron today and made friendly with Chin Music and Header. Someone finally broke up the dynamic duo.
Stone Cold has been keeping his bells in his freezer. Consuming all that high quality protein between sets has left the freezer empty. So fill it with some iron, the M will never notice. But your partner will when lifting ewith no gloves on. By contrast, Purell snuggles with his in bed. that’s how they keep that warm glow by which we can all huddle around to stay warm.
Purell had the Q, the playlist, the speaker, and the stopwatch, but not the backblast. He claims he doesn’t have Horsehead skills to pull it off. News flash: none of us have the loose screws, marbles, and small critters living in our heads that Horsehead can boast.
YHC pulled out the barbell and plates. No one was interested in partnering up. It’s all good, got 3 sets of deadlifts in and some curls-for-the-girls while waiting.
Thanks to Header for taking us out.
There is a holiday party, you might still be able to beg Mighty Mite into a sign-up.
Thursday is shoulder day, come out and tell Header how good his shoulders look.
A bunch of pax are running a bunch of races around town. Get out and support them.
Thank a veteran today. In fact thank a veteran everyday.
OMG, it was cold! 29 degrees, meaning it was the coldest morning of Fall 2019 to date. Nonetheless, 7 absolute, undeniable studs showed up for this week’s episode of Rock Zero. Important stat……4 dudes wore shorts. 3 dudes wore tights. I’ll be honest, I only wore shorts because I couldn’t find my tights and didn’t want to wake up my M by searching too much….we’ve all been there.
I offered an iron clad disclaimer….we would have a mix of on campus and off campus adventures today. Iron Horse told me this better be a boot camp as his right knee is nursing an injury. I respect IH because he is my elder, but mainly because I am pretty sure he could crush me…..so I quickly thought about how I could balance this workout. Keep reading.
We immediately jogged off the Calvary campus to The Carrington Swim Club parking lot. The jog helped produce some body heat, then we warmed up with:
IW, LSS, MC
Jog to the Windswept subdivision across from Davies Park. We did some Parker Peter and Peter Parker to help us gather our wits (Gummy did them in reverse by mistake….he went to Clemson, after all!). Partner up. Partners run to opposite cul-de-sacs and do 10 merkins OYO. Come back to launch point and do 10 derkins off of your partners’ planked back. Run to the opposite cul-de-sac, do another 10 OYO merkins, and flapjack on the decline merkins upon your return.
Jog across 51 to Davies Park. Wall work for a little while. Partner back up. Partner #1 does stated exercise while Partner #2 runs the parking lot lap. Flapjack upon return. Exercises included:
Dips, step-ups, incline merkins
Wall work again. Let’s mosey back to Calvary. Stopped on the way at Carrington for some Mary (LBC and American Hammer).
Once we got back to Calvary, we ran the North Face three times with 10 CDDs for working recovery at the top (I missed North Face).
Mosey to open area of Calvary parking lot. 4 sets of Mary (freddy mercury, heels to heaven, flutter, rosalita). Then, 10 gassers with various merkins and 10 counts in between.
Mosey back to launch for some quick LBC’s. That’s a wrap.
Good times! Gummy and Geraldo led the Windswept merkin/running activity. Iron Horse said his sprinting was not impacted by his knee injury and he proved it during the gassers. He and Skipper led all of them (Gummy challenged Skipper to one of the gassers and after 10 yards yelled “OK, that’s too fast”……see title). Boerewors and Levi cranked out the Davies circuit activities like the exemplary veterans they are…..speaking of Veterans……thank at least one this weekend! There is no more significant and selfless act than defending your own country!
Geraldo and Hoover….thanks for letting me lead today! I love that AO!
Gummy, thank you for the prayer, man!
Sign up for the A51 F3 Holiday Party!
Convergence this Monday for Base Camp, MASH and Matrix. 7:00 at SCMS.
Every day, we each get an opportunity to step up and help someone whether it was the great group of guys who stepped up to load the Christ Closet Truck, Volunteering for setting up the Holiday Party or simply filling in when Popeye was stuck in New York. For the unfortunate 13 people who decided Commitment was the place to be this Saturday, I had been wanting to try a 60 minute coupon workout to see how it would go.
Run up to the entrance of the school to get a view of what you will be seeing all morning. Run back down to the circle to start the workout.
Circle up around the Coupons with one man between a block and one man on the block. Do a Merkin, rotate to one hand on the block, merkin, both hands on the block, merkin, one hand on the block, merkin. Keep rotating until we completed 21 Merkins.
Grab a Partner and a Coupon
Now for some wonderful upper body exercises
Circle up for a calf Web
Everyone got a full body workout with coupons. Everyone pushed it and will be feeling the calf raises for the next week. Six ounce curls will be difficult for the remainder of the day. I always love the opportunity to lead a great group of guys and find joy in the conversation and challenge. Shout out to the CSUP group for taking on the 6 mile or 13 mile challenge.
4 Prerunners on the hills, 2 on the flats. Shout out to One Niner and General for pushing me to run the hills, and One Niner for slowing his pace to roughly half his regular and running with me. I PR’ed the damned thing and he was barely even breathing hard. That hilly prerun is something else. You’ll get about 250 ft of elevation in the mile down and back Point Carpenter.
Back for the main event YHC popped the tailgate to reveal several stacks of pavers, roughly 10 pounds each. PAX grab a paver each and make sure to treat it nice because you’re spending the next 45 minutes with it. Disclaimer given and we’re off.
A mosey to the basketball court. PAX are thinking, “These pavers aren’t so bad. This will be a piece of cake.” At least that’s what I think they’re thinking. So, on my call we lift them above heads and hope nobody drops them on their skull. We’ll pull this trick for every mosey during the workout. Arrive to the courts and the first 3 exercise are the only time that paver was put down.
Mosey to the front of the baseball field, alternating pavers overhead and held in front. 7’s on the hill with
Mosey to the playground, with a little backward running with a paver overhead, and partner up. Dora with running PAX holding the paver overhead, and exercising PAX using the paver for core work.
We had about 5 minutes left so a mosey back to the launch, picking the pavers overhead again.
Finish time with 4 rounds of Jack Webb with the paver.
COT & Announcements
This might have been my most fun Q yet. I feel like I say that every time, but this one I prepared for with practice laps and exercises with the pavers around my hood the night before to tweak the beatdown just right. The Newton’s cradle was a tough one and worked well for 7’s because you do max 6 of them. I’m glad to be able to give back to this group with not only this Q, but taking over as site Q as well. Thank you all!
A moleskin is a fabric that’s used to prevent or treat injury. In the backblast its an opportunity to wax poetic about the events of the morning; kind of like a moleskin for the soul. Generally we put the moleskin last but today I wanna put it up front for anyone that gets bored easily and quits reading.
For those of you unaccustomed to gear workouts, they’re a bit different than your typical bootcamp for a variety of reasons, but a big one is how much time you need to set up and tear down. Between the coupons, dumbbells, tire, slam balls, etc. it takes a bit to lug it over to the workout area and arrange it for the PAX. So I’m always impressed by the guys that get there early and stay late to help set things up even when it isn’t their day to Q. This isn’t to call out anyone who hasn’t done that, but rather to thank those that have. It is noticed and it is appreciated. Plus, it’s a nice little bonus workout you didn’t know you were getting!
Typical Diesel station-based workout, done with a partner for the mumble chatter:
We did two rounds each of the timer then moved on to the Coupon Webb. Lots of groaning…before, during, and after.
1 Squat Thruster / 4 Bent Over Rows
2 Squat Thrusters / 8 Bent Over Rows
10 Squat Thrusters / 40 Bent Over Rows
Back to the station work from above for another two rounds. A little slower on the Farmer’s Carry this time for some reason…
Did I mention the groans? Big 10 was excited when I described round 2 of the Coupon Webb:
1 Merkin (on the Coupon) / 4 Calf Raises (on the Coupon)
2 Merkins / 8 Calf Raises
10 Merkins / 40 Calf Raises
Back to the station work where I’m pretty sure everyone intentionally tanked to make sure we didn’t have time for another Coupon Webb.
Gonna feel it tomorrow!
Wait, another moleskin? Well, it’s best to apply before and after to minimize injury and speed healing.
Thanks Catfish for taking us out
YHC pulled into the parking lot with a few minutes to spare where I found Slim Fast and Sensei back from the Slim Fast 5k looking pretty warmed up. At 0530 the Pax was properly disclaimed, when we see Dora coming in hot. We completed some merkins while Dora jumped out of the minivan and joined us.
We Moseyed over to the bus parking lot, YHC almost turned left to the church parking lot but quickly digressed.
Feeling warmed up, we headed to the little hill behind the ball field for Sevens, Merkins at the bottom and Squats at the top.
Now that we were really warmed up, we moseyed over to the track for a quick lap then gather back at the bus lot. Time for an oldie but a goody, the Gopher. Partner up, size and speed does not matter. Partner 1 runs a lap around the track, while Partner 2 runs back to the bleachers behind the ball field and complete the circuit of 10 incline Merkins, 15 Dips, and 20 Step-ups (10 each leg). When finished, meet your partner halfway for 10 handslap Merkins, then flap jack. We go until time is called.
I think we managed to get three rounds when I looked at my watch and it was time to head back to the launch point for some Mary. If I remember correctly we completed Flutter Kicks, Hello Dollys and, Rosalita. Another quick look at the watch and we had time for 5 Burpees OYO.
11 men gathered at Cerberus for some Friday morning festivities. YHC is the co- site Q at Centurion with Mermaid. Last night, Mermaid sent a pre-blast for his Centurion Q this morning. The pre-blast referenced a conversation last week when YHC requested a FAMRAP this week since YHC would not be in attendance. This left YHC no choice but to bring the FAMRAP to Cerberus. Challenge Accepted!
Mosey to the south side parking deck for a warm up. LSS x 20 – IW x 20 – Mountain Climber x 20 – Usain Bolt x 10 each leg
FAMRAP – Begin at top of parking deck for 20 jump squats. Run down staircase for 5 burpees at the bottom. Run around block with 5 burpees at far corner. Run back to parking deck for 20 merkins at 2nd sewer drain. Bear crawl to cross walk and back up staircase. Repeat As Many Reps As Possible.
5 MINUTES OF MARY
Flutter kick x 25 – Freddie Mercury x 25 – Heels to Heaven x 25 – LBC x 25 – American Hammer x 15 – Run back to launch site and DONE!
Beautiful weather for my virgin post at Cerberus. It was fun to venture out of YHC’s comfort zone to see some new faces. This is a fantastic site with many options. YHC will be back. Thanks Alf for the invite to lead!
Holiday Party 11/22 – $30 per person and deadline to sign up is Sunday, 11/10. Look for the preblast or find Mighty Mite on slack to sign up
Vagabon (sp?) – Hickory Tavern 0630 on 11/9 – 13ish miles among 6 AO’s
West Side Whoopin’ – Stratford YMCA 0630 on 11/9 – Shorter running options than Vagabon
PAX: Brilleaux, Lorax, Champagne, Thunder Road, Mr. Magoo, Snuka, Bout Time, Fallout, Tagalong, Lambeau, Mermaid
11 men posted for a Centurion FAMRAP. YHC put out a preblast that is below. Disclaimer given during the initial mosey to make sure of 0530 start. Couple of the crew pulled in at the buzzer. Off we went.
A couple of weeks ago, A51 Nantan, Alf, brought a taste of WAMRAP (Wednesday As Many Reps As Possible) to Centurion. It was brutal. A swift kick in the teeth. Just what the men of Centurion needed. Margo, Centurion co-site Q with YHC, has requested that this be a monthly occurrence at Centurion. At least in November, when he has the Cerberus Q tomorrow, and will not be in attendance. We will do a warm up mosey, COP, and then run a modified Redemption Loop for approximately 35 minutes. It will go like this:
Start at Level 4, Stairwell 1 (closest to the Tartarus entrance)
20 Jump Squat
Descend stairs to ground. 5 Burpees. AYG clockwise around the football field. Stop at Scoreboard (far left corner from Start). 5 Burpees. Continue AYG around field to Visitor Entrance (2nd Entrance on your left).
20 Merkins. Bear Crawl to the crosswalk. AYG up Stairwell 1.
Repeat as many reps as possible. Stay to the right on stairs. Men will be going up and down.
So the above preblast was the plan. We got through 5 loops before the traffic picked up on campus. There must have been a field trip or something. A bus pulled in, students, staff, even the garbage truck. All cruising through the thoroughfare between Tartarus and the football field, which happened to be part of our loop. Q called for a stop at the end of the 5th loop. Quick Mary to regroup.
Continue with FAMRAP theme.
Start at Stairwell 1 Level 4. 20 Jump Squat. AYG to Stairwell 2. 10 Heels to Heaven. Descend to ground. 5 Burpees. AYG to Stairwell 1 up to Level 4. Repeat until 0614. Mosey back to launch. We got 4 of these in.
Fallout had the prototype Garmin GPS tracker on his wrist. He called it a great triathalon watch. Tagalong referenced Back to the Future. Sure enough, on the ride home, saw a kid on a hoverboard cruising down Carmel. Shit you not, really happened. Couldn’t figure out what the kid was riding until I got close. Marty McFly shit there. Must be a sign that it is time to introduce my 2.0’s to the cinematic genius of that movie. Guarantee my son will want a Delorean after watching. He’s into cars right now. Probably will be putting the hoverboard on the Christmas list if I had to guess. We’ll see. Keep you posted on that.
Magoo had on his signature hi-vis warm-up jacket, complimented with pants. The rest of us had on shorts and t-shirts. Just saying.
Simple plan this morning. You really can’t go wrong with an AMRAP. Get that heart rate up and spend some quality time in the pain cave. Solid crew getting after it. Missed our co-site Q, Margo. He was over at Cerberus on Q. Sure he put a good one together for those men. Time for a garbage pickup at Catholic. The deck was littered.
Thanks to Thunder Road for the takeout.
Vagabond is Saturday. Awesome CSAUP opportunity. Preblast HERE
Veteran’s Day Convergence on Monday 11/11 at South Charlotte Middle School. Thunder Road and Hopper on Q.
Pax – Joker, Gypsy, Arena, Cage, Christmas, Full House, Retread
Workout: 5ish miles of running, with a few LBC, merkins, squats, dollys, flutters and planks.
Good group of guys this morning. As usual, the PAX were entertained by my multiple layers of clothing. As far as I’m concerned, 52 degrees in the dark is very cold.