The boys were looking eager for a double dose of the pain train today and although you are a fit bunch I hope I stung you a little.
16 strong, just the perfect number for x2…
The Thang:
SSH x 20 IC
Merkins x 20 IC
Stretch it out
Good mornings x 15
Two hand swings x 20
Partner up like sized bell:
8 x 4 double swings
8 x 4 double clean and jerk
8 x 4 double chest press on back (decline)
8 x 4 double snatch
8 x 4 lawnmower each arm
8 x 3 double goblet squat
8 x 4 double press
50 Swings without stopping
Moleskine: The workout was planned to make guys work, I trust it hit the ones who wanted it… Turkey Leg and Fletch were on the Union County line running like coyotes when I saw them from my warm car on the way in and still made it in time.
Witch Doctor was killing it today as usual, Destiny bringin it as WD, and leave it to Horsehead to throw up in his mouth and skip it into my ankle…fellowship. Busch showed up in his sleeping bag just in time and jumped into the heavy weights literally in his sleep, beast.
Good to see POP out there swinging some iron, he’s only a runner in the daylight, there’s a monster inside trying to get out! As always, this is an awesome site and I appreciate the opportunity to lead the guys in S. Charlotte that are struggling with High T.
11 posted for a strength builder this morning.
The Thang:
Quick jog to warmup
20 SSH IC
20 Merkins IC
Grab a lifting rock from the pile and head over to the small track
Place your rock on the ground, run a lap.
5 Rounds of
20 Curls
20 Merkins
20 Squats
2 Laps
5 Rounds of
20 Shoulder presses
20 Lunges
20 Tricep Extensions
3 Laps
50 Shoulder Presses
50 Merkins
Return the rocks to their home.
6 MOM
20 LBC’s IC
Protractor
20 Flutters IC
20 Rosalita IC
Moleskine:
It might not be as original as the Pax would like but effective for certain. I like the small track work in between the lifts, and the high reps hopefully brought the less ambitious rock selectors back to the crowd a bit. Lots of finger pointing, rock envy, and complaining this morning which always makes it a little more entertaining and hopefully is driven from a place of pain and aggravation as any good Q looks to create for the Pax. Everybody worked hard and I only heard one person admit to skipping reps…. it sorta rhymes with Fart Worst. Speaking of which, one of the pax to my left apparently layed down some thick methane for his bros who were breathing cold clean air up until that point. It’s all part of the experience Russ. I’m sure Bratwurst is going to tell me that it’s not all methane, that it contains nitrogen, hydrogen, etc… just like he killed our dreams of shooting stars, Santa, and the Easter bunny this morning. You have to have friends that give you the hard truth I guess. Stumphugger is not easily peer pressured, his rock was pumice and he was proud of it. Grease Monkey must be doing high weight low reps at the gym, complaining of curling a rock 20 times with 20 inch biceps…not buying it. Nice to see Tuck out, go see him at Blakeney on Saturday morning, new workout coming to town.
12 Strong for a rock intensive workout at Dromedary.
Warmup Lap
SSH x 20 IC
Merkins x 20 IC
Bows x 10 count
6 ” x 10 count
Jog to the rock pile and pick out a lifter
Back to the station to set the rocks down then take a lap (1/2 of big lot)
5 sets of:
10 Upright Rows w/ rock
20 Merkins
30 Thrusters w/ rock
Lap
5 Sets of
20 Curls w/ rock
20 Lunges w/ rock (10 each leg)
20 Overhead tricep extensions w/ rock
Take the rocks back to their home
Lap
Circle Up
50 Merkins OYO
Moleskine: Great group pushing it hard out there today. Not a typical boot camp but should have been a full body workout. Mumblechatter was minimal outside of Bratwurst and I lobbing softballs at each other between sets. Great to keep seeing new faces at Dromedary. Please go on signup genius and sign up to lead a workout, you guys are all ready and the best part of this is getting new workouts from different Q’s. Thanks for allowing me to lead today.
8 posted for an old school rock beatdown.
The Thang:
20 SSH IC
15 Merkins IC
Run to rock pile, partner up, and get one large lifting rock for your team.
10 Merkin chasers to the picnic tables
P1 Step Ups
P2 Good Mornings
Flapjack
10 Merkin chasers to back lot wall
Rounds of:
P1 Rock Lift
P2 Up and over the wall and run to top of hill past flag pole and back
Flapjack
Called exercises were:
Curls
Two hand shoulder presses
Squats
Tricep extensions
LBC’s
Flutter Press
Head back with 10 jumpsquat chasers back to the rock pile.
Return your rock and run back to cars
6 MOM with rotating Pax called excercise and cadence counts
Moleskine:
Tough group out there today. I didn’t hear too much complaining and everyone was grinding. I would have to say our boy McStuffins can fly while carrying a heavy object. Silicon came flying through the Pax looking for him only to discover he had another 100 yards to cover and it better be covered quickly.
Thanks for allowing me to lead and it’s always great to workout at the Drom.
SSH
Merkins
Partner up like sized bell
5×5 double swings w/ 10 Merkins between sets
5 x 5 double snatches
Jog a lap
5 x 5 double suitcase lunge w/ 10 Merkins between sets
5 x 5 double high pull
Jog a lap
5 x 5 double alt press
5 x 5 double racked squats
Jog a lap
5 x 5 double cleans
5 x 5 double swing
Jog a lap
Jack Webb abs LBC w/ heels to heaven to 40×10
Moleskine: Threats of rain, running, doubles, and the like almost scared the softening pax away. (Probation, Fireman Ed, Arena). When Bulldog arrived in his son Owen’s long sleeve undershirt we knew it was on.
Just a quick word in brief seriousness, if you don’t walk up to the two bells you are about to pick up a bit concerned then you are under belled.
It looked like you boys were pushing it hard out there today. Lots of hand slapping, giggling, and grab ass to be had until the constant doubles started. I soon noticed a bit more regard for the task at hand. I will take suggestions on the correct timing of double snatches. Pax said too soon…better at the end? I doubt it. Thanks for sticking with me and allowing me to lead.
6 Pax for a tour of Marvin Ridge at Dromedary this morning.
The Workout:
SSH x 20 IC
IW x 15 IC
Merkins x 20 IC
Plank, 6 inches, hold it
Recover
Run down to bottom of lot to hill
7’s on the hill with Burpees and Reverse Lunges
Mosey up to benches by cafeteria for:
3 rounds of 10 step ups 10 decline merkins
3 rounds of 10 dips 10 wide arms
3 rounds of 10 Makhtar N’Diaye’s and 10 Low Slow Squats
Mosey to the Football Field for partner work
P1 Run to 50 for 20 Carolina Dry Docks
P2 Freddie Mercury’s until P1 returns
Flapjack and Repeato
P1 Run to 50 10 hand release merkins
P2 Rosalita
Flapjack and Repeato
Work back to the main lot with 12 diamond merkins at the light poles
Bear Crawl from bottom of lot to the top by the Bonsai Tree
Run to bottom of the hill for Jack Webb x 20 presses
People’s Chair on Fence with Presses
6 MOM w/ LBC’s, Flutters, Protractor (extended version), and Merkins
Recover
Moleskine: Great work out there today in extremely thick conditions. Solid group as we all stuck together and worked hard. I tried to mix it up and keep us moving through the giant AO, I hope everyone got a little bit of what they came for. I believe Enron and Silicon might have been looking for some Kettle bells, they will return… We look forward to a Wild Turkey beatdown next week. Wild Turkey at 5:30 am is pretty aggressive for a Wednesday but it is football season so…
Announcement: Nutter Butter starting a bible study at his house in Hunter Oaks on Tuesday nights at 7:30. Invitation is open. Mud Run signups are almost done, make sure to get signed up. Good luck to resident site Q Bratwurst and the rest of the BRR maniacs, we know you will kill it. We would love to see some new faces and returning faces on the Q list for Dromedary. Signup here: https://m.signupgenius.com/#!/showSignUp/10c0d4baeaf29a46-dromedary
I slid in sideways at 5:29 with the AC/DC pumping on the pill just in time to get the blood pumping with the bros.
Warmup: 30 swings
The Workout:
10 x 10 One Hand Swings Each Hand
10 Merkins between each set
10 x 10 Snatches
5×5 Goblet Squats
10 Carolina Dry Docks between each set
10×10 Lawnmower rows each hand
10 Two hand press between each set
4 MOM (Flutter Press, Protractor, Freddy Merc, 20 Merkins IC)
Moleskine:
Lots of jaws flapping when I showed up with a full minute to spare.
Voodoo had an idea of what was coming when I tipped my hand that it smelled a lot like my Foxhole Q on Monday, only twice the reps.
Witch Doc and Bulldog were tearing through the snatches. (Made a note to pick up a kettlebell scale at Muscle Driver). The snatches were by far the worst of it, however, the lawnmower rows with the push presses takes a ton of strength and energy too. Double H went out with a dizzy spell and YHC offered him the Muscle Milk from the console to reinvigorate the male, however Witch Doc shut him down and told him that it would kill him instantly. That only led to Brown and I discussing what animals we would eat in the yard on the way back into the house after this insane workout. I went squirrel, but Brown justified a rabbit because the rabbit eats more veggies and that would satisfy the Witch Doc’s prescribed food groups. Check this out and see if it’s a happy medium? If nothing else it’s hilarious. www.savethebros.com
The workout:
1 Lap
5×5 (R/L each)one handed swings with 10 merkins between each set
5×5 snatches (R/L each)with 10 CDD’s between each set
1 Lap
5×5 Goblet Squat with 10 Merkins between each set
10×10 lawnmower rows (R/L each)with 10 two handed presses between each set
1 Lap
5×5 Lunges (R/L each)with 5 one hand presses between(R/L each)
5×5 cleans (R/L each) with 10 triceps extensions between each set
1 Lap
6 MOM
Moleskine:
Great stuff today boys. Thanks for allowing me to lead and for digging in on some iron. It’s good to be a runner but it’s even better to be able to turn around and take your chances. Good to see that my buddies VooDoo and Chanel are leading such a good site. I need to come out there more as it’s a heck of a way to kickstart the week. Not much to report due to the low amount of mumble chatter.
The workout:
Indian run around the parking lot
Partner up
1 partner runs the long hill with 10 merkins at the top
Partner 2 does kettlebell exercise assigned to the kettlebell station
Flapjack
Rinse and repeat
Wait for all pax to finish and move to next station.
Stations:
Good Mornings w/ 32 KG
Two handed swings with 28 KG
Goblet Squats w/ 28 KG
Two hand press with 24 KG
one hand swing with 24 KG
Cleans w/ 40 lbs
Snatches or presses w/ 40 lbs
6 MOM
Recover
moleskine:
Tough workout for some tough guys today. I probably went a little heavy with the bells but the crew adjusted well. Big Tuna and Dasher were killing it on the runs and I couldn’t see the other group because I was in the dark tunnel of kettlebell HIIT work. We have a big roster of regulars at the Drom even though we intermingle with some other sites and fartsacks. Always good to see some new and returning faces. Let Brat or I know if you want to step up and lead. Pretty uneventful morning besides the high schoolers beating us to the lot at 5:20am to pick their parking space, our guys talking their way out of a trespassing citation from the Union Co Popo and Stumpy trying to get rolled by an unattended vehicle in neutral. All before 6 am. Thanks for posting and allowing me to lead. Thanks Tuna for the prayer. Good stuff brother.
9 men for a tough one this morning. The air was thick and hot and we had a lot to do.
The Thang:
Grab a lifting rock from the rockpile.
Mosey with your rock to the back lot and circle up.
SSH IC x 20
Staggered Merkin R x 10 IC
Staggered Merkin L x 10 IC
Lock out rock overhead squats x 10
Partner up
P1 run lap around flag pole and back
P2 curls
2 rounds
P1 run
P2 staggered merkins R
P1 run
P2 staggered merkins L
P1 run
P2 overhead squats
2 rounds
P1 run
P2 triceps extensions
2 rounds
P1 run
P2 two hand shoulder presses
2 rounds
Head over to tables
Grab some wall, people’s chair
10 decline merkins
10 tri dips
10 step ups each leg
20 merkins
20 Carolina dry docks
Grab the rocks and take them home
6 MOM
Protractor
Freddy Mercury x 20 IC
Rosalitas x 20 IC
20 merkins OYO
10 burpees OYO
Recover
Moleskine:
Nice to get the Q again at Dromedary. This has become a tough group so I wanted to bring the pain and hope it worked, it must have because I usually hear a little more chatter from the likes of Crabcake. I now have a theory that little 3 inch squats instead of full squats make you faster? Seems to work for Ice and Brat. Big Tuna showed up and worked his tail off out there today as did Grease Monkey. I didn’t see anybody taking plays off and I appreciate you guys allowing me to lead you into the day. Thanks to Nutter Butter for a great prayer to take us out and good to see you back in action.