Tomorrow at DMZ we have the legendary F3 and Area 51 OG RUNSTOPPER with the Q.
In the middle of BRR training, you know you need an old-school beatdown.
Guaranteed you will be feeling it Tuesday in all the right places.
Don’t miss it 0530 Carmel Road Park Monday 7/16.
posted on behalf of Brady Bunch
Sorry for the delay for my BB, it was my first time and I forgot. Thanks to Aquafresh for keeping me honest.
12 men gathered in the gloom last Monday for my VQ. We started with a short jog around the back of the Church at Charlotte. Stopped for a set of dips and declined ‘mercans. Then we proceeded across Carmel. once we regrouped we ran into Carmel middle by doing some old school Indian runs, not sure of the PC name for that. Once at the intersection we stopped for some more /’mercans and some side-straddle-hops. From there we proceed around the corner for some wall sits. After some thigh burning we ran behind the concession building and started a circuit. We partnered up. The plan was to hop the fence and run to home plate to do jump squats and monkey humpers. Every time the partners crossed they did handshake mercans and LBCs. These started with 10 and then decreased each time. Once that circuit was complete, Aquafresh wasn’t sweating yet and asked for more. So I obliged and we went to the hill by the lacrosse field and did 6 hill sprints from the chain link fence to the cable, with to mercans in the middle each time. From there we went back to the entrance of the school from some more side straddle hops and ‘mercans. On the run back to the parking lot we stopped at each road hump for 20 ‘mercans. Once there we realized we should have done 10 reps on the hills. So to fill the time we did sets of ‘mercans, some Michael Phelps, and jump squats until the time was up.
Don’t get the wrong idea, won’t be any hand-holding or high fives at this summit, just a worthy North vs. South beatdown brought to you by Mermaid & Fishwrap to mark 260 straight weeks of uneasy cohabitation and questionable legal status……
Meet your friend, rival, brother, co-worker from up North at DMZ Monday.
0530 Carmel Road Park
(COP on Bushwood’s lawn if he doesn’t post)
posted on behalf of One Eye
17 PAX started their week the right way
Good group out there today. Mumble chatter started early with Swiper commenting on the Qs attire. He especially like the gloves. Believe he called them rapist gloves. I’ve never heard anyone refer to a pair of gloves as being particularly well suited for that crime but it appears Swiper is an expert on that type of thing. Strong work by all. Kirk, Swiper, Chalet, Cold Cuts and Chappy crushed both of the one mile runs. Some of the PAX were begging to stop at the 9 driveways on the right before the second mile…. so YHC knows it was a solid beat down. Thanks to Cold Cuts for the take out. And thanks to Aquafresh for giving the me chance to lead. Always a pleasure.
Convergence on Saturday at RockZero
No DMZ next week; Convergence at Symphony Park, Southpark Mall 0630 Checkpoint has the Q.
Eight DMZ stalwarts disregarded the weather forecast and were “rewarded” with VIP admission to the club:
20 Merkins IC to wait on any stragglers, such as Swiper
Fast mosey south~1/2 mile then hard right and plank on the 6. Keep going another ~.7 and enter the club, bypass the velvet ropes, LBCs and Flutter on the 6
Run some four corners:
10 Pullups, 15 Shoulder Tap Merkins, 10 Burpees, 15 Double Fist Sumo Jump Squats
Repeat circuit until time called (I think everybody got 3+ circuits)
Indian run out to the first decent hill
Alternate 10 Chest-to-Hand (C2H) Diamonds, 10 WWII Situps at each lamppost on the way out to Carmel. (about 60 of each), plank on the 6
Resume Indian run and pick up the pace to get back to the breezeway
Surprise coupon segment, grab a block:
Squat x10 IC – Run to bottom of south lot and back
Military Press x10 IC – same run
Thruster x10 IC – same run
Snatch x20 OYO – Done
There were no announcements and Snowflake took us out
Wait, what? Didn’t you already read one DMZ backblast this week?
Yes, you did. Hops led a bootcamp in Elizabeth and we got to spend some quality time with Bout Time. It was well attended.
However, despite 800 posts (give or take) to Twitter, Slack, Strava, multiple F3 websites, etc. (even an email went out), a few pax posted to the regular AO. This was actually a good thing just in case an FNG came out of the woodwork. I’m sure, in the moment, there were also some kind words for the site Q. Undaunted, veteran Chappy took the reins and a crew of five headed off into the gloom*:
*as recorded by Frack
Speedbump Burpees, 5 each
Cul-de-sac ladder run (6 total reps per cycle)
– Up the hill, 5 burpees
– Down the hill, 1 air squat
– Up, 4
– Down, 2
– End with LBCs OYO
Mosey to Carmel Middle
– Rail slides
– Bear crawls
Mosey to parking lot
– Single-leg line jumpers
– Slalom jumps
Mosey to rock pile, choose small-medium rock
Mosey to parking lot, exercises with rock
– Single-leg line jumpers
– Slalom jumps
Mosey to track, exercises with rock
– Run 400m with rock straight overhead
– Overhead tricep curls
– Double-leg line jumpers
– Onos (speedskaters)
– Run 400m with rock (any position you choose)
– LBCs with rock on chest
Mosey to rock pile and return rocks carefully, ensuring a pleasing aesthetic upon departure
Mosey to parking lot, more exercises, including
– Diamond Merkins
– Wide Merkins
– Carolina Drydocks
Mosey back to Carmel Park, including a few final exercises
To all pax – DMZ will relocate this Monday, January 22nd, to bring a workout close to our friend and brother Bout Time, as he continues to stay with Jennings during treatment at Hemby.
We will be at Independence Park (the Ranger/Indy AO) with a 5:30 a.m. start.
Please spread the word and post if able – all are welcome and encouraged to join.
Where: Independence Park
When: Monday, January 22nd, 0530
Parking: St. Martin’s Episcopal Church, 1510 E 7th Street
Jennings updates: https://www.caringbridge.org/visit/jenningspalmer
Rolled into Carmel Road Neighborhood Park at 5:23, empty lot, but quickly joined by the Agony-wagon and then one by one others to get to lucky number 7 to begin the morning’s festivities.
COP: Low, Slow Squat x10 IC, Merkins x33 IC
Mosey down Camilla to the first speed bump – Jerkins x15 OYO, keep going to second speed bump, Parker Peter x10 IC, keep going to the rock pile.
Select TWO rocks per man. Mosey w/rocks down to track, enter track and go to far end. Stash rocks in the end zone.
Begin the Burpee Pullup Mile:
4 laps. On each lap: 14-12-10-8 burpees at the north end of track, hop the fence on south end and do 14-12-10-8 pullups on the soccer goals. Do 3 diamonds for every pullup not completed.
Audible: Soccer goals were iced over, so went with 28-24-20-16 diamonds instead.
Various planks on the six.
Move rocks to track. Begin the Lactic Shaker: Grab one rock and walk 100M while doing skullcrushers and curls IC. Set the rocks down. AYG 300M. Walk 200M – skullcrushers, curls, shoulder press IC. Drop the rock. AYG 300M. Walk 200M – skullcrushers, curls, one arm press L, R. Drop the rock. AYG 300M. Walk 100M with more upper body exercises IC. Pick up second rock and mosey back to rockpile.
Drop the rocks, mosey to edge of tarmac, LBCs on the six. Mosey back home, stop at speed bumps for 15 jump squats OYO and flutter x20 IC.