Covered DCCS and 5:30 we begin open mosey.
Warmup:
Mosey around front of middle school parking lot and back to COT. SSH, MNC, IM Walkers, Calf Stretch, and other yoga type stretches.
Thang:
A four-course meal was served. Being it was the last Thursday of the month, it was also 2 for 1.
4 cones set up in a square– each cone had 2 exercises to complete and instructions how to get to the next course.
Mosey down the light polls stopping to do (12 each):
And then mosey back to COT for another round 4 course round – cut in half.
Mosey around parking lot in front of middle school and back.
Circled up for an 8 count of each pax calls the exercise.
Finished up right at 6:14:50.
Moleskin:
Coming off an injury, only Mashed the past couple of weeks, so the first real workout was as Q during a hot, humid evening. What could go wrong (breathing…)
All good planning, poor execution. Music – speaker left at home. The 4 cones – placed out of order. At some point it will all come together.
The 13 Pax who showed up, including three 2.0’s, were a very generous group of clients. DriveBy provided music during the 4 courses. Rockwell ensured Mary was up and running until the six was in.
Special shout out to Wrangler who is at the mercy of his dad and, without showing shame, proudly displayed his Packers shirt.
Announcements:
Blood Drive, Labor Day, Christ Closet this weekend.
Wife-pleaser is what Bulldog calls any exercise when we're in a questionable position or focusing on a specific bulging muscle group. This workout lacked the questionable positions we know and love but our muscles were bulging all over the place... Author: Bulldog Kevlar 14 fine gents assembled at Kevlar for an old school Friday beat down! THE THANG Disclaimer Run to rock pile and grab a boulder SSH, IW etc Partner up: Partner Runs while other works the rock. Flapjack Curls/Press/Tri combo x 2 Lunge R/Lunge L/ Squat combo x 2 Stagger merkin R/Diamond/Stagger merkin L combo x 1 Return rocks. Head to gazebo. Partner runs as other partner does 10 x decline merkins/10 x tri dips/10 x step ups. Repeat. Run to back road. Suicides with burpees increasing from 1 to 5. Diamond merkin ladder to each street light from 1 to finish with 10. Back to launch for some Mary. Backscratchers, etc COT YE OLDE MOLESKIN An honor to lead today lads and to see some familiar faces again. It’s been a weird time and schedules off but good to get out and get an early sweat. I’ve gone soft relying on the Peloton bike and smoking hot instructors to get me motivated. Who needs that? Especially when I see the gorgeous faces of Horsehead under the gazebo lights and the flowing mane of Deepdish it makes me crave the gold old days!
The Pax: Sensei, Slim Fast (R), Smokey (R), Hair Band, Lois, Tweetsie, Snoopy, Geraldo (QIC)
8 PAX gathered in the parking lot next to Seaboard, AKA Peak 51’s temporary home, for their #DRP and at 0530 we were off.
COP
We moseyed over to the parking lot behind the office buildings across the street from the church for COP
Triple Nickel
We headed over to the parking lot for an Area 51 favorite, the Triple Nickel, 5 merkins at the bottom, 5 merkins at the top for 5 rounds.
Jacob’s Ladder
We jogged over to the hill behind the baseball field for a little Jacob’s Ladder, 1 Carolina Dry Dock at the bottom, 6 lunges (each leg) at the top.
Bench Circuits
Since we were already there we stayed at the bleachers for some circuit work, 3 rounds.
When the moved over to the school building and grabbed some wall and two rounds of arm raises. After that, we headed back to the launch point, stopping for some Mary along the way. When we arrived back at the start point, there was still some time on the clock, so we ran a couple of gassers for good measure.
Mary
Moleskinny:
Announcements:
PAX – Happy Meal, Eat More Chicken, Soft Pretzel, Atlas, FNG Periscope, Brexit
YHC hasn’t been posting much since the birth of 2.2 (third boy) and renovating / moving into a house big enough for this larger family. When YHC does post its pretty much only Thursdays at Arsenal, and the occasional Friday at Brave. It’s always good to see The Arsenal regulars, but what’s this? An unknown vehicle pulls up and it’s an FNG. Later named Periscope, we’re told he found us on the website after a co-worker told him to check us out. Great stuff, let’s make this a fun one! Disclaimer given and we’re off.
Warmup
Mosey around the school, taking the route for the hilly pre-run. This is called foreshadowing. Take a break on the back side of the school for
Continue the hilly pre-run path, just waiting for Atlas to call me out on it. Surprisingly, he either didn’t realize we were going there, or he was busy mumble chattering with the other PAX until we were crossing the road into the neighborhood. Too late! No turning back now, mwahaha!
The Thang
Lately, I’ve found that the simpler the Wienke the better. If I can recap it in a sentence it’s a good one. Here’s this Q’s sentence – “Do triple nickels on the hilly run until time”. Can’t get much simpler than that.
Turn around and use a little trick I learned at a Thin Mint Brave Q – sprint up the hills, recover down them. This might have been a little aggressive. I forget how serious these hills are… not your average Murderhorn (pat on my own back for a NoE dig #ThursdayAOs). Everyone managed to make it back to ILES in one piece though. PAX then use the wall in front of the school to monkey over and do five merkins on each side, eight walls and forty merkins by the end of it. We’re nearing time now so one more lap around the parking lot and a few minutes of Mary and plank until time.
COT, Announcements, FNG Naming
Moleskin
Pax – Teddy, Old Cooter, Young Cooter, Mr. Magoo, Swine Flu and YHC
Simple is not easy.
Warm-up with the usual side-straddles, Imperial Walkers, plus Steve Earles, ‘mericans, ,mountain climbers, plank jacks, Super-Mans, flutter and Dolly.
Hill 1 (by the Target road sign)
Dora 123*
100 ‘mericans
200 squats
300 little baby crunches
Hill 2 (adjecent to Elm)
BPM*
100 burpees
200 plank jacks
300 mountain climbers
*Partner combined total
Grinders with bomb jacks and Carolina dry docks
Flutter, Rosalita and high flutter
Molten Skin
Strong word by a small crew. Minimal bitching despite a pretty wretched q with continous uphill movement.
Lessons for today
Simple is not easy.
Your partners can help you.
Work as hard as you can.
Understand the purpose. We do this not to suffer, but to improve our health.
Appreciate the reward. Be proud, but not boastful of your accomplishments.
It will pass. Every hardship and trial ends, eventually.
Thank God for your blessings, but recognize your responsibility to do his will.
32 Pax made their way to Downtown Waxhaw for a Floater/M.A.S.H. workout. In reviewing Strava (official holder of all truth), was able to see that 15 Pax have proven to be faster then an NFL RB (DeAngelo Williams)…..at least when measured on KJH segment. With that said lets review Floater recap for today.
Covered DCCS and 5:30 we begin open mosey.
Warmup:
Mosey over to Dreamchasers for dynamic warm up down N. Providence. Included combination of hip flexor can openers, frankensteins, side shuffle, carioca, butt kickers. Make way towards Blythe Mill Rd.
Thang:
Heading back towards Dreamchasers – Paula Abdul (2 lights up, 1 light back) with 10x Merkins at top, and 10x Speed Skaters on return. Due to Damascus being in MASH today, all seemed to understand instructions and began without hitch. Side Note: Not sure if Damascus went to MASH after seeing no calf stretch for group today, news reporters waiting for confirmation.
Once completed Mosey down Price St. to good ol’ Keith Jong Hill. At top of the hill provided next set of instructions. 2:00 mins of up/down hill, with break of 2x 0:30 sec of exercises. Do 3 sets per round.
Once complete circle up at top by laundromat and do some Mary and 25x Carolina Dry Docks. Walking back towards COT combination of Overhead Claps, Seal Claps, Cherry Pick ’ems, and Drop ’em in buckets. (Long live the Heisman legacy of this instant classic).
Once back at COT circle up for Mary. Continued work until clock hits 6:15:29. It appears we had lots of Flavor Flav’s among the group as all had clocks out and ensure to tell YHC we had passed the 6:15 mark.
Moleskin:
Announcements:
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warm-up:
The Thang:
Mosey to the speedbump that begins the road to the Globe. As Goodfella exclaimed, “every workout begins here”.
Paula Abdul:
Long Road that goes past the front of both schools:
Mosey to the alleyway and grab some wall
Long Road that goes past the front of both schools back to the globe:
Paula Abdul from the Globe back to the speedbump behind the high school:
Mosey to high school lot
Done!
About 2.5 miles in the books
MOLESKIN:
Today was a little lighter on the miles for my usual Q but I feel like we got at least 50 of exercise except for the Mike Tysons and War Hammers at the end due to time.
Tanyatine is a speed skating pro, if you’d like to see how to properly perform the exercise just watch him.
Apparently Recalc does not approve of warming up the shoulders with Moroccan nightclubs before performing a bunch of shoulder exercises. He also thinks a proper burpee is not just a clap at the top but it must be an exaggerated loud clap (that will cost you an extra .5 seconds on the IPC)
Had a lot of exercises to get through today and everyone pushed through, made the reps count, and did a great job, Goodfella is a burpee machine and BC held his own despite his scientifically proven height disadvantage on burpees.
Thank you for the opportunity to lead today.
ANNOUNCEMENTS:
13 men circled up in the parking lot of Calvary at 0530 for this week’s edition of Meathead. By YHC’s count there were three workouts gong this AM. Meathead, Anvil, and whatever the geese were doing. All three were gathered at 0530, and appropriately distanced so as not to spread the ‘rona. Two workouts gave whatever passed for a disclaimer, and one group went running off into the abyss of a dark parking lot.
The Meatheads, of course, didn’t move. We had iron to swing.
Pretty sure the geese didn’t move either, those lazy bums.
Pax (because WordPress is broken): Taco Stand, Wild Turkey, Mighty Mite, Soul-Glo, War Eagle, Beetlejuice, Frehley’s Comet, Focker, Unplugged, Madison, Uncle Leo, Voodoo
Tha Thang:
Warmup of Imperial Walkers, Mt Climbers, small arm circles, Sharon Towers/Toe touches. Onto the main event.
Set 1: 25 swings, 5 Up-right rows (not high pulls), 5 Rows (per side), 5 hammer curls
1 minute rest
Set 2: 25 swings, 5 shoulder press (per side), 5 merkins, 5 tricep extensions
1 minute rest
Do the main event (both sets) 5 times with 2:30 per set to get your 250 swings in.
1 minute waiters carry, 1 minute rest, 1 minute waiters carry other side, run the clock out with a plank
Moleskine:
YHC knew from the Ironpax Challenge workout yesterday that he was going to be sore for today. But that’s no excuse to fail on delivering a solid beatdown, especially after being EH’d (*cough, cough* voluntold) by the Nantaan to Q. And Meathead is tied for second in my list of favorite workouts with Swole (shameless plug for Monday’s right there). So yeah, YHC had to bring whatever A game could be mustered.
The workout was designed to incorporate a strategy I focus on with resistance training. Push/pull or agonist/antagonist. It’s a program Arnold (kind of) self-developed and obviously has potential for results. See the link below for good reading and more information.
https://www.t-nation.com/workouts/arnolds-agonist-antagonist-training
The second focus of the workout was to keep the reps low. Most (if not all) of the pax are swinging at least 45 pounds. Trying to cram in 10 or 20 reps per exercise would have been too much in too little time and all would have been burned out by the end. Unplugged and YHC were discussing this after the workout, with heavier weights the rep count felt right.
Overall, solid effort out there this AM. Most pax were finishing up each set before the clock ran out, but no one complained about the extra rest. The geese must realize this is our territory, since the asphalt was actually was just black and not s****y black.
A few comments on the pax today:
With pax staying distant and not moving, it is hard to hear the mumble-chatter. Sound off in the comments below with anything YHC missed.
Announcements:
Thanks to Unplugged for the take-out.
The PAX: Popeye, JWow (R), Wax(R), Surge(R), Draper(R), O69(R), Wrigley(R), Golden Plates, Bunyan, Mayhem, Native(FNG), Fuse Box, Turn Buckle, Chain Saw (R,R), Mad Dog, Doughboy, Centerfold, Rockwell
18 strong (including MASH) for Chiseled this morning! The disclaimer was given, and we were off…
Here’s what went down:
Warm Up:
Mosey – run up to Cuthbertson Rd and back
Mosey to the back of the parking lot for bricks
Select a Parking spot – Every PAX has 1 Coupon and 2 Bricks
Circle Up
SSH x 20
Imperial Walker x 20
Potato Picker x 10
Plank while listening to instructions
The Thang:
ROUND #1
Timer – 5 exercises done for 1 minute each with a 20 second rest in between
Exercises:
Run around Mount Chiseled while carrying bricks
ROUND #2
Timer – 5 exercises done for 1 minute each with a 20 second rest in between
Exercises:
Run around Mount Chiseled while carrying bricks
ROUND #3
Timer – 5 exercises done for 1 minute each with a 20 second rest in between
Exercises:
Mosey to return bricks
Mosey back to pick up Coupons and return to COT
Mary – Flutters, Heals to Heaven & American Hammers
Done!
ANNOUNCEMENTS