5 dudes (only one site Q) posted for The Matrix. Mid 50’s and clear skies. No excuses to not be posting on a day like that.
This BB is a day late so I will do what I can to remember the workout.
Disclaimer, Mosey then COP. Lunges, Slow Merkins, and some more standard stuff.
Head to the playground for 10 pull ups. !0 burpees at the island and 10 situps over there. Repeat for 3 rounds.
Head over to the wall. Feet on wall for some decline merkins. 5 rounds with some leg work in between. Reverse lunges, broad jumps, one-legged hops, and frog jumps. Also some wall sit.
Head to the back parking lot for Merkin/Box Cutter circuit around the islands. 25 each on first lap, then 20, 15, 10, and 5
Sprint home.
Moleskine.
So Pop Tart schedule me on the Q list and confirmed yesterday but apparently slept in. That’s OK. We had Squid there to keep us in check although when I called for feet to be 12-18″ up on the wall he got into full BTW stance without hesitation. It seemed weird to me, but who am I to judge? Way is posting regularly now (more regularly than many of you punks) and getting into to good shape. Pitchfork isn’t one for the mumble chatter. Got out of the car for a 4 minute warm up stroll then joined us right at go time. Still killed it. Got to chat with Hot Yoga for a bit. Transplant from way up north (Dilworth) and now lives near Waverly. Plenty close to jog in to workouts on Wed and Friday.
Thanks to Squid for the takeout.
Tomorrow is the last day to bring winter coats.
Sign up for Christmas party by sending Mighty Mite $30 per person.
-Alf
12 men gathered under the excessively bright LED lights of SCMS for Death Valley. Disclaimer was given. Horsehead proclaimed the grass was off limits (his personal limits). What does he take me for? F3 Circa 2013 when we did log rolls and tunnel of love on that field?
Mosey for a bit. COP with legs and upper body work. Mosey down to track for 4 loops. Loop 1: 100 Merkins. Loop 2: 100 Lunges. Loop 3: 100 Heels to Heaven. Loop 4: 50 Burpees.
To the ballfields for 100 supine pull ups and 100 dips.
To Semi-Gloss’s office for wall sit. Full hot lap down and around track and back to wall sit.
Mary.
Moles: Early complaints about the hundred merkins for Loop 1. Mostly from those with sunken chests you know who you are, and like a poker game, if you can’t figure out who at the table is the chump – then you are the chump.
Complaints were more specific on the call for 50 burpees around the track. It was dark so I will give you all full credit. You know what you did.
Tulip, D-Wood, Chin Music and Header saved some gas in the tank for that last sprint around the track. Actually I think Chin Music had the gas and Header just chased with everything he had as the thought of getting left behind with no one to talk to frightened him.
Smokey kept the hat on the whole time. That’s how he shows the Q he is unimpressed with the level of difficulty of the workout.
Champagne both HC’ed and Posted. Appreciated.
O’Tannenbaum was a bit behind schedule but he regaled us with the Pork Chop cheer so all is forgiven.
Announcements: Bring coats and sign up for Christmas Party on 11/22.
Thanks to Smokey for a solid takeout, and the invitation to Q.
-Alf
15 men showed up to watch Chelms and Abacus go 2v2 in basketball against a couple of middle school kids. Wait, that event is Sunday, location TBD. The rest of us showed to get some work done on a cool morning.
Wishy washy disclaimer given.
Run to the rocks and pick up a heavy one. Scratch that, pick up all of them. That’s surely the smallest rock pile in all of Area 51.
Haul rock to the middle of the upper deck and leave it there. That was your warm up. Hopefully you were all limber and ready to go. I know you missed my soothing cadence count this AM.
Run up stair 1 – 5 8-Count Body Builders. Back down
Run up stair 2 – 5 Thrusters with rock. Back down
Run up stair 3 – 5 shoulder taps (each arm). Back down
Run up stair 2 again – 5 Good mornings with Rock
Now repeat the process. Add 5 reps to each exercise, each round.
Commentary
Lorax took an early lead on Brilleaux. I poked Brilleaux to catch up while passing on the stairs, it paid off and he took a lead going into the final round. I called out Chelms on Slack with dragged him out. He was out in front of the peloton. Probably just far enough in front to ensure guys couldn’t form check him.
A good crew of RESPECTS out there as well today. Maybe the oldest AO in Area 51.
Thanks to Mermaid for the takeout.
-Alf
Bring Coats to Chelms
Some things in life never change. Sun rises. Sun sets. Running up Four Mile Creek is as much fun as being on the losing end of a game of Roshambo. So 10 men posted up this morning for the first day of October and a cool morning of running – 72 degrees and high humidity.
Warmup: Run over through the campus maze and to the base of Whitehorn. Run down 2 streets, back one, 5 jump squats. Repeat to flashing light.
The Thang: Triple Nickle up 4 Mile Creek. 5 8-count body builders at the top. 5 Romanian Deadlifts (each leg) at the bottom.
Run back to Raintree Lane and head home.
Moleskine
Purple Haze loves that 4 Mile Creek hill. He complains a lot to make you think he thinks its awful, but he loves it. Amber made the valiant effort to keep Purell company. He learned that was not advisable and is likely still trying to catch his breath. Prohibition seems to like Swift. I am not sure how good that workout is, Pro still isn’t faster than Purell. Taco Stand 20% of his ultra mileage from that Table Rock race, but probably only 2% of the climb. I think he was OK with that. Ironsides was grinding all morning as was Retread. Somehow we lost One Eye while we stayed on one road. Good thing Purell found him. Turkey Leg was cruising up near the front but work keeps getting in the way and he had to leave early.
I will take it from the complaints that you all greatly appreciated this mornings workout. You are very welcome.
Bring Coats for Chelms and sign up for Church on the Street.
-Alf
8 men finished the final week of IPC this week at WAMRAP.
The challenge:
Round 1: 100 Combined merkins/squats. Run 200 yards with cinderblock
Round 2: 100 combined Sister Mary Catherine/Block Swings. Run 200 yards with cinderblock
Round 3: 100 combined walking lunges/cinderblock thrusters. Run 200 yards with cinderblock
Repeato 2 more times, for 9 total rounds – for time.
Fun Fact!!! That’s over 1 mile carrying the cinderblock.
T-Claps to the guys who finished all four weeks. It was a grinder and leg smoker each week.
Thanks to Wolverine who brought the tunes in week 3 and the flashing cone of death showing the 100 yard turn around point for the block carry.
WAMRAP Sale Pitch:
We chose to host the IPC because the workouts were similar to WAMRAP each week. A cycle of exercises repeated as often as you can for time. Simple in theory, painful in reality. The beauty is that it keeps all the PAX in relatively close proximity while affording the fastest guys and the six to all get in a workout that pushes to their limits. So if you like the IPC and want more workouts like that, come out each Wednesday. It will be hard each week and you will get better.
The AO is big and affords us lots of parking lots, 2 parking decks with stairs and ramps plus the Green Monster with 2×100+ yard sections of flat grassy area.
-Alf
Rolled into Asylum right at 5:15 this AM. Thought I had plenty of time. Drove through Wesley Oaks to survey the AO not realizing the cut through to the launch point was closed overnight. Good to know for next time.
Roll up with a 6 men waiting on me. By the time we got to COP in the dark Petco parking lot we had 7. Some standard COP stuff, with additional extra planking and plank like activities.
Mosey past the large iron gates into the depths of Wesley Oaks.
Run around some cul-de-sacs with merkins and Romanian dead lifts AND BURPEES! Then do a triple nickel with exploding merkins at the top of hill and hand release at the bottom. Run back to Petco for some partner runs and derkins. Finish with Mary and excessive planking.
Moleskines: Solid group of regulars out there this morning. Chippy and Big Tuna enjoyed another romantic stroll through the neighborhoods together. Transporter missed 8 mins of the workout when, as usual as he went to see a man about a horse – and came back sans sweatshirt. Swimmers and Smokey were pushing hard up front. Smokey is not wearing his Tennessee hat these days and said he didn’t want to talk about it. (You should bring it up when you see him.) Damascus and Dana stayed rolling the whole time and Damascus was sweating out a weeks worth of food and drink from vacation.
Thanks to Swimmers for the takeout.
-Alf
Announcements – Speed for Need and Susan G Komen race on 10/5. Sign up and get on Heather’s Hero’s team!
So did I Q a workout even if I didn’t write the Weinke? I don’t know.
10 Men posted for week 3 of the Iron Pax Challenge. One, Abacus, didn’t even know what he was getting into. Sucker.
Anyway. Mosey to parking deck. 10 pull-ups, 15 burpee with hop over block, 20 curls with block, 25 thrusters with block, 30 reverse LBC’s (just move the legs)
Only one block was destroyed in the making of this workout.
Repeat until vomit. Or 43 minutes. Count total reps.
OK – now go comment. This was awful after 7 minutes. 36 minutes more of questioning my choices in life to get me here.
PAX: Wolverine, Flipper, Abacus, Madison, Udder, Turkey Leg, Squid, Alf, Iron Sides, and Job
I almost thing we should count Astro – who drove Job to the workout and hung out in the car drinking coffee and reading the paper. Or something like that.
Thanks to Wolverine for the tunes.
Hadn’t been to Hawks Nest in a while. Then last week Benny pre-tweeted they were doing 1200m repeats on the track. They were not me (and not Gummy). Only took one shot and I got on the Q list for this week. Thanks for the invite Hopper – strike while the iron is hot.
So 17 dudes of various degrees of guilt showed up. Disclaimer was given. We moseyed. We circled. We warmed up the muscles. They refusniked the SSH.
Speaking of We. Know what I found out? The CEO of WeWork personally got a trademark on the use of “We” in a business. Then he hustled some investors out of cash for his WeWork business. Then he sold the trademark of “We” to “WeWork” for $6,000,000.00! The man has gull. He also probably would do legit SSH because he doesn’t give a damn about no plantar fasciitis.
Then we ran around the block with some jump squats. Did some Mary
Then we ran some hills with merkin varietals. Did some Mary
Then we did some dips and calf raises. Did some Mary
Then we hit the tennis courts for burpee suicides (Everyone loved this). Did some Mary.
Then we did 300m on the track and 40 merkins.
Head home.
Commentary:
Not sure if it was the LED street lamps or the new tanning cream Pudding-Pop picked up but he was looking a little more orange cream-cicle than Puddin Pop today.
Hops rolled in late. But he had the Shovel Flag and took us out in Prayer so we will let it slide.
Good work out there this morning men.
-Alf
Announcements:
Strawberry – need sign ups for Church on the Street for Nov and Dec.
Chelms is collecting Winter Coats for a ministry during October.
Apologies for missing PAX. These Tags suck
10 men for Rock Zero this week. It was muggy, really muggy and it didn’t take long to work up a sweat, or complaints.
Fast half mile mosey out to Rea Rd and around to the rock pile out front. Small warm up then grab a lifting rock. 25 reps of OH Press, Curls, Squats, and Merkins was the call. Some men did some of these. Repeat until the chorus of complaints was too much to handle. (4 total rounds)
With beach muscles swole, time to get the BRR portion of this workout underway. Mosey to the 5th Knoll. Start at the top for the Triple Nickel. Jump Squats at the bottom and burpees at the top. Same drill as Cerberus yesterday, but a bigger hill and with no repeat PAX might as well keep doing what works.
So that was it. 40 minutes into the hour and the PAX were sufficiently smoked. Tried some Mary at the top of 5 Knolls but no takers. Slow mosey back towards campus stopping at the house with the Mine Craft shrubbery for more Mary – no takers. Mosey back to campus with a stop for People’s Chair – a few takers. Head over to the Hot Box for water and a few rounds of Derkins, Little Haze, and Dips. Some did a few of these. Slow mosey back to launch trying to kill some time.
Done.
Skin – Triple Nickel + 5 Knolls + August humidity = official crusher of souls. T-Claps to the guys for gutting it out and finishing up the 5 hills. Not much was left in the tank after. Marge still had some pep in the step and was giving effort. Probably just should have sent him back to the launch and bring a van back to pick up the rest.
Bounce had to make a pit stop at the Red Box on the construction site of 5 Knolls. My guess is the moving selection was no good, but hanging out in there was better than another trip up the hill.
Spackler and Gummy heckled as expected.
Hoover got himself another 9 mile morning. The man is BRR ready.
Announcements:
Hot Coffee after the workout. Dredd on Q next week.
Prayers for Strange Brew recovering from Meningitis, Shingles, and being Canadian.
Prayers for MPG, had to put down the family dog last week.
Thanks to Hoover for the takeout.
-Alf
Rolled up a little early this morning. Horsehead had already HC’ed and was there. He was bringing EE back out after a little time off and a move to the big city. Good to have him back. HH thought the crowd was going to be light based on the 5:25 showing, but by 5:30 we had 19 and 2 more met us at COT.
Mosey to short parking deck to the top and out the other side for an excessive COP to warm up. Merkins, Lunges, J-Lo’s, Wide Arm Merkins, and some other things.
Run somewhere else to a hill that is not in the parking deck for triple nickel. 5 burpees, 5 jump squats, 5x. Mary finisher.
Longer Mosey, almost lose some PAX, but they found us. Supines, Derkins, and dips around the Truliant block.
Over to big parking deck for a climb up the ramps. 2 sets of Roof Tap Burpees ™ and Merkins at the top. Peoples Chair. Head home.
Moleskine: Big crowd today with lots of diversity among the regions – which was the plan of Cerberus from the start. Doc congratulated McGee for the first time he has ever seen him complete a full range of motion burpee. Probably other good stuff happened but I didn’t get a chance to write this for a few days so I forgot it all by now.
New Tuesday AM site at Marvin Elementary – Bushwood. 5:30 AM Bootcamp. Prizes awarded at launch.
Q Source Every Friday after Cerberus at Panera
Speed for Need races coming up – be on the lookout for Fall Races. Include Prostate Cancer run in Ballantyne Sept 14. Prostate exams will be provided at the race!
-Alf