We gathered around a non-existent shovel flag since Hops was not there this morning. Not sure where he was, but it could not have been better than DMZ on a 50 degree morning. After a half-hearted disclaimer, we were off…
The Thang:
Run from Carmel Road Park to the entrance to Mountainbrook (Mill Pond Rd.)
–Russian Twist x 20IC to gather the pax
Run down Mill Pond and stop at every street on the right to do 10 merkins (total of 12 lights). Stop at the fork.
–LBC x 25IC
–Heels to Heaven x 20IC
Run to Mountainbrook Pool
–THE Dip x 12IC on brick wall next to pool
Partner up for the following:
–Do 10 pull-ups
–Partner carry to end of field (100 yards)
–Do 10 Dumbocrats (flapjack) (#1 planks and does 10 power merkins while #2 does 10 partner derkins, flapjack)
–Partner carry back to start (100 yards)
–Repeato
Planking exercises to gather the pax
–THE Dip x 12IC on the brick wall next to the pool
Run back fork in road and up Mill Pond
–Run back up Mill Pond and stop at every cross street for 5 burpees (4 stops). Stop at Haverstick Rd.
–Flutter x 20IC
–LBC x 20IC
Haverstick
–Run down and up to top of Haverstick, do 20 Knee Ups
–Run to bottom and do 20 Knee Ups
–Run back to start for 20 Knee Ups
–Wide Arm x 10IC
–Diamond x 5IC
Run back to Carmel and back towards start
–Stop at corner of Knapdale for Russian Twist x 20IC to gather the pax
Run to Church at Charlotte for suicides in parking lot
–Run to first median and back, 10 merkins
–Run to second median and back, 10 merkins
–Run to last median and back, 10 merkins
–Dolly x 20IC
Run back to Park for COT
Moleskin
YHC decided to go find some pull-up bars. Decided on Mountainbrook Pool to get in some milage (its 1.1 one way from the park to Mountainbrook Pool). Leading off with 120 merkins down Mill Pond was killer. If you count the IC merkins and dumbocrats, we did 220 merkins. Also, the dumbocrat is horrible. Did those bad boys at Sharktank last week and they suck.
Mill Pond is super hilly and the hill on Haverstick is quite large. Great place for BRR training. The original plan was to run a .5 mile loop at Mountainbrook Pool (Country Ridge to School House to Mill Pond) in 3 min. but YHC had to nix it in interest of time. Plus I didn’t feel like sprinting after the partner carries. Babyface asked if I had to write the workout down on a piece of paper #Weinke. I said it was all in my mind just like Nacho Libre…https://www.youtube.com/watch?v=nTOUiTegqrA
Babyface provided the quote of morning. Asking Winterplace if he could run a smoother while he was being carried. Sounds a little weird at 5:45am.
Kirk pointed out that YHC did the merkins and burpees OYO instead of IC because my form stinks. Why, yes. Yes that is correct. #Strategy
Not really much chatter this morning, everyone was just getting after it. Especially Semi-Gloss in his fleece pullover…
Put in 3.3 miles this morning. Great work by all.
Announcements:
Pay the bus and sundries fees if you are doing the Mud Run.
Thanks Hannibal for great prayer.
Young Love was sporting his highlighter yellow hoodie next to a real shovel flag when YHC arrived. 5 other men gathered around. Voodoo rolled up in stealth mode #sneaky and then Big Top came in wearing a bikini top. This made 9 and we rolled out.
Disclaimer? Nope didn’t do it.
Mosey up and down parking lot. Literally ran up and down each row of parking spaces and did exercises at top and bottom medians.
–Top: 10 Burpees OYO (4 stops)
–Bottom: 15 Merkin Variation OYO (regular, diamond, wide, and peter parker)
Stopped at the top of entrance 3 and broke into groups of 3 for grinders.
–man 1 at top of entrance does called exercise (squats and then jump squats)
–man 2 running in between each
–man 3 at bottom of entrance does called exercise (mountain climers and then CDD’s)
After 2 rounds through of each exercise, ran to top of entrance 3. Starting at top run to bottom of entrance and stop at each street light and bottom (4 total stops) for exercise:
–15 regular merkins
–15 diamonds
–15 wide arm
–15 peter parker merkins
Run back up with same stops (4 street lights) and 5 burpees at each street light.
Mary at the top
–Flutter x 20 IC
–Freddy Mercury x 20 IC
–Rosalita x 20 IC
–LBC x 20 IC
–Right Oblique LBC x 15 IC
–Left Oblique LBC x 15 IC
Run around church to concession stand area for:
–Set 1: 15 dips, 15 derkins, and 15 jump-ups
–Set 2: 10 dips, 10 derkins, and 10 jump-ups
Run back to parking lot next to start and line up for 50 yard sprints (start laying down).
–AYG Sprint
–AYG Sprint back
–AYG Sprint
–10 “recovery” burpees OYO
–AYG Sprint back
–AYG Sprint
–10 “recovery” burpees OYO
–AYG Sprint Back
–AYG Sprint
Done.
Moleskine:
Thankful for Big Top wearing his kids hi-vis running vest. No #AngryWhiteSedan so it wasn’t needed. #SafetyFirst
Calvary’s parking lot has to be one of the largest ever built for a church. Most of the parking lanes we ran down are 0.1 miles long. They should be longer though. I’ll talk to the security guard since I have relationship (albeit sketchy) with him. The warm up was essentially 40 buprees, 60 merkins, and just shy of a mile of running.
Original plan was to do a full Jacob’s Ladder on entrance 3, but nixed it to keep the group together. Plus we had 9 people. And 9 is divisible 3. So, YHC audibled to grinders on the entrance street.
Mermaid mooned a cop as he drove by on Colony while doing CDD’s.
Brushback won every sprint. His legs are 10 feet long.
T-claps to Snowflake for running into the workout. And half of a t-clap for Brushback for running in as well. You only ran 1/8 of a mile, so it sort of half counts.
Burpees are not a good recovery exercise after AYG sprints. Called “last one” on the second to last sprint. When YHC said “one more”, no one was happy. Except Mermaid, who wanted one more shot at beating Brushback on the sprints.
Not much talking out there. I guess that’s a good thing.
Wanted to keep the pax moving but still get in many exercises. The only extended stop was for some mary. 2.7 miles covered, 80 burpees, 145 merkin variations, and lots of squats, jump squats, MC’s, CDD’s, and dips.
We had a lot of work to do. Ambitious? Yes. Doable? No.
The Thang:
Partner up and run to the middle of Camilla Dr. (halfway between Carmel Rd. and the school)
Partner 1 runs to the school and performs 25 LBC
Partner 2 runs to Carmel Rd. and performs 25 Mountain Climbers
Meet back in the middle for 15 partner derkins
Flapjack and then repeat
Run to the back of the school (Imperial Walkers x 20 waiting for six) for a modified Jack Webb:
1 Merkin and 3 Flutter Kicks (Flutters in cadence)
Audible to LBC’s (in cadence) after set of 7/21.
Went up to 10/30
Run to track for a Burpee mile.
Do 5 Burpees after each distance: 100, 200, 300, 400, 300, 200, and 100
Mary while waiting for six (Freddy Mercury and Russian twist x 15IC)
Run back Carmel Park, stopping twice for merkins (10xIC) and squats (15xIC).
Mary and merkins while waiting for six (Wide Arm, Heels to Heaven (#DookSucks), Knee Up, Merkins, and others I think)
Run back to pick up six.
DONE, just short of 8am.
Moleskin:
We hit 3.65 on the milage according to EZ’s garmin. Speaking of EZ, glad to have you down south. Hopefully, you enjoyed it. Also, sorry for not saying “hey” until after the burpee mile. The whole workout, I kept thinking “that’s gotta be EZ, he even has a running vest on. But what is he doing at DMZ? Nah, must not be him.” #Sneaky
Jack Webb with Flutters (in cadence) is pretty horrible. We hit 84 Flutters and then audibled to LBC’s (still in cadence) and did 81 of those. The goal was to do all of them in Flutters, but that was a pipe dream.
A little confusion on the burpee mile instructions. Chappy thought we were doing 80 burpees. Not sure how you got to that number. I know Steinbrenner was confused. Clearly it wasn’t my fault with the instructions that confused everyone.
Hops said he wanted a “SharkTank” workout. We have no parking decks near us, but we did hit 3.65 and did not have to go off campus. The workout was probably closer to a “BassTank” than the real “SharkTank”.
Planned on doing sprints up the hill on Thornridge at the end, but it would have led to mass mutiny since we were already over time. Next time.
EZ and Bout Time killed the burpee mile.
T-claps to our FNG Chris (Grit). He’s 59 (YES, 59!!) and a graduate of VMI. You survived a tough workout. I almost didn’t survive. Really enjoyed having you and hope you return!
Totals: 3.65 miles, 60 derkins, 50 MC’s, 55 merkins, 84 Flutters, 96 LBC’s, 35 burps, and lots of mary and merkins mixed in between…
Announcements:
Nothing. Probably because it was 8:00am.
24 came out for a festivus miracle…we would all leave in awe.
The Thang
Run down Carmel to Carmel Pres. and circle up in the lot
–SSH (IC) x 25
–IW (IC) x 15
–Squats (IC) x 15
–Mountain Climbers (IC) x 15
–200 Burpees OYO, kidding, we only did 10
Run to other side of the church for a circuit on the benches:
–25 Dips
–25 Derkins
–25 Step-ups
–Take a lap around the parking lot
Repeat 2 more times
Partner up with similar size and speed and mosey down Sharonview View to Valencia Terrace (entrance to Governor’s Square)
–Run with your partner down Valencia Terrace to the Ben & Jerry’s. Stop at each speed bump or stop sign and perform the following:
–25 partner derkins at first speed bump
–20 partner derkins at stop sign
–15 partner derkins at second speed bump
–10 partner derkins at third speed bump
–5 partner derkins in front of Ben & Jerry’s
Mary at Ben & Jerry’s
–Flutter (IC) x 25
–Russian Twish (IC) x 20
–Heels to Heaven (IC) x 20
Run back up Valencia Terrace and complete partner LBCs at each stop (25, 20, 15, 10, and 5).
Run up Sharonview View and take a right on to La Gorce (Spanish for The Gorce).
–Partner carry to the stop sign (switch as needed)
–Modify to the second street light (except for Agony/Kirk and Orlando/Kimpossible who are both overachievers)
Hustle back to launch site.
6:17:35. You’re welcome for the extra 2:35.
Moleskin
The only plan I had today was to run and do some derkins. We did both very well today. 3.1 on the milage and 150 derkins. Also, got in 75 dips, 75 jump-ups, and 75 LBCs.
It was a good race up and down Valencia between the team of Barker/Hamlet and Agony/Kirk for the Feats of Strength trophy. I think Agony/Kirk won but I’m giving the trophy to Barker/Hamlet. Agony has putrid form. I don’t think his head leaves the ground on an LBC. And what is a #Sperkin anyways?
In a surprise to no one, Steinbrenner won the Airing of Grievances. We made it to Ben & Jerry’s and he promptly called out, “This better be free cone day!”. Agony had a strong “We better be taking a bus home”, but the tone of Steinbenner’s voice wins it for him hands down. Well played.
Strong performance by the FNG, Crunch Berries (he ate Captain Crunch with Berries for dinner last night. No spoon.). He’s a cross fitter. He pays to do the stuff we do. Quit Cross Fittering and do F3. It’s free and we are better.
Per #Bushwood style, we rolled in late. And I had a watch on. #Winning.
Great prayer by Hannibal.
Announcements
Joe Davis 5K/10K on 1/10/15. They also have a 1 mile option if you like running with small kids.
21 showed up, along with one fast, white sedan and one security guard…
The Thang
Mosey through large parking lot to a nice spot near entrance 1
COP:
-SSH: IC x 25
-Imperial Walkers: IC x 20
-Mountain Climbers: IC x 25
Partner up with similar speed and size and do the following:
Start at entrance 1 and run to first speed bump
10 Burpees each
Partner Carry to 2nd speed bump
10 burpees each
Partner carry to 3rd speed bump
10 burpees each
Run backwards to 4th speed bump
10 burpees each
Run to bottom of entrance 4
10 burpees each
Run back to Entrance 1 doing same sequence, but with 15 partner derkins at each speed bump and bottom of entrance 1
(enter white sedan flying through parking lot yelling at pax…)
Various plankidge and mary (Flutter IC x 25, Rosalita head fake to Russian Twist IC x 25)
Repeat same partner run as above but with 20 squats at each speed bump and bottom of entrance 4. Return with 25 LBCs at each speed bump and bottom of entrance 1.
That was the plan, however, halfway to entrance 4, a security guard shows up and scolds us for running on the road of the parking lot. In the dark. In the fog. After much confusion (He’s wearing a suit?!? It’s a nice one with a security guard patch. This guy is for real. Did he just roll out of bed and speed down here? Does Calvary have a 24 hour security guard? He’s very animated. He has lights on top of his truck, why aren’t they on? He should have those on because it’s dark and foggy out.) in my mind and realizing he’s serious, I say “Ok” (because all of these questions are still rolling through my head) and we mosey out of the road (which is really the parking lot?!?) and into the inner parking lot.
Scope out two light posts (make sure there are no white sedans) and we continue with original plan:
Run to first light post, 20 squats
Run to second light post, 20 squats
Turn around and partner carry to first light post, 20 squats
AYG back to start, 20 squats.
YHC gets his bearings of the new location (10 yards from the previous location…) and resets.
No more partners, let’s run suicides:
Run to first light post (50 yards), 25 LBCs
Run back to start, 10 Hand Release Merkins
Run to second light post (100 yards), 25 LBCs
Run back to start, 10 Hand Release Merkins
Run to end (125 yards), 25 LBCs
Run back to start, 10 Hand Release Merkins
Many Minutes of Mary
Rosalita (no head fake): IC x 25
Freddy Mercury: IC x 25
Heels to Heaven: IC x 35
Merkins: IC x 20
Flutter: IC x 25
Wide Arm Merkins: IC x 10
Enough time for one more set of suicides:
Run to first light post, 10 sumo jump squats
Run back to start, 10 burpees (#stupid)
Run to second light post, 10 sumo jump squats
Out of time, nix back to start, and return to launch point
Moleskin:
Ok, what happened with the white sedan? He was flying/racing through the parking lot, was held up by the pax running in the parking lot. Decided he should yell at Big Top for running in the parking lot when it was dark and foggy (a little fog, not a lot) and then raced across the parking lot (obeying no lane markers in the process; #EyeWitness, #WhoIsTheRealCriminalHere, #IRestMyCase) to tell the security guard of our shenanigans. I’m not sure why he was so upset. Maybe because we were working out and gettin’ swole and he wasn’t? Maybe because he had to be up so early? To the guy in the white sedan, we love you. Please post next week. Your name will be Angry White Sedan. Also, Simba is leading an Anger Management class at Uptown Church, we have referred you to him.
In all seriousness, the security guard was just doing his job. He received a complaint and wanted to make sure no one gets hurt #safetyfirst. T-claps to the guard. I should have told him that I did the disclaimer and he had nothing to worry about. My bad.
I have led twice at Anvil. The first time, we crossed Colony and it was dicey; like a herd of deer crossing a busy street. The second time, we get kicked off a portion of the parking lot. #MaybeItsMe #NahCantBe.
Kirk and Lobster Roll were flying on the suicide sprints. Mermaid was just behind them.
The workout was inspired by yesterdays Young Guns. The original plan was for 6 sets: burpees, derkins, squats, LBCs, HR merkins, and something I can’t remember. This would have put the milage at close to 3.
Not sure how much ground we covered, maybe 2ish, but we did 60 burpees, 75 partner derkins, 120 squats, 20 sumo jump squats, 30 HR merkins, 40 merkins, 20 wide arm merkins, and lots of mary.
Bushwood
19 Dudes showed up to not watch the eclipse. After a brief disclaimer, we were off.
The Thang:
Mosey around the ridiculously large parking lot of Calvary. Settle near the far entry off Rea for the COT.
-20 of each: SSH, IW’s, and Mountain Climbers
Double time out of parking lot, cross Rea, and down to the Trader Joes parking lot for a little circuit work.
-Station 1 at shopping center entrance off Rea: 25 Derkins and 25 Squats
-Station 2 next to UPS store on far side of shopping center: 10 Burpees and 30 LBC’s
-Station 3 at the intersection of Rea and Bevington Pl (on the benches and guardrail).: 25 Jump Ups and 25 Dips
Repeat 4 times
Mary in parking lot while waiting for six: 20ish of each – flutters, dollys, russian twist, freddy mercury, and maybe one other.
Run back up to entrance 4 off Rea Rd.
-Partner up
-Partner 1 AYG up to top of entrance for 15 merkins, partner 2 does mountain climbers, flapjack
-Partner 1 AYG to top of entrance for 20 plank jacks (plank jacks??? Yes.), partner 2 does LBCs, flapjack
-One last AYG to top
Mosey back to launch and knock out 20 flutters to finish up
Moleskin:
Thank you Young Love for the Q and for Hannibal, who is traveling today #youwerewithusinspirit. Decided to go off campus for most of today. Scouted the Trader Joes shopping center at 5:10am this morning and deemed it to be a worthwhile trip. On paper, it didn’t seem that bad, but it was harder than I thought.
Did everyone have to be at work at 6am? Cars were everywhere on Rea and Bevington Pl. this morning, which made crossing the street super fun and safe, #disclaimer. Cars were even interrupting our AYG’s at the end, #norespect. I didn’t anticipate playing frogger this morning, but glad no one got hit. I told Young Love we need some signs that say “watch for F3 crossing” just like the watch for children signs. Or maybe just employ a crossing guard from 5:30am to 6:15am. Or maybe a cop. Or maybe YL can park his car on Rea and just block traffic.
I have no idea where plank jacks came from. Wasn’t planning on calling that exercise but my mind went blank and it was the first thing that popped into my head.
Lobsta Roll owned the circuit. Simba is getting faster by the day! Grateful to YL for watching the six.
Welcome FNG – Nature Boy! Hope to see again soon in the gloom! It doesn’t get easier, you just get stronger.
Mumble chatter was virtually nonexistent. I guess that means it was a good workout.
In total, we hit 2.5 miles with 100 derkins, 100 squats, 40 burpees, 120 LBC’s, 100 jump ups, 100 dips, and a lot of mary.
Bushwood
33 men showed up next to a REAL SHOVEL FLAG (none of that virtual nonsense). After Skywalker attempted to give Q details to someone who wasn’t the Q, we were off! Here is what we did:
The Thang (or thing or thung; not sure, I’m just a VQ)
–Run from Carmel Park, down Camilla, left on Thornridge to top of Broad Hollow
–Brief disclaimer after someone said we had an FNG, but we really didn’t, #onebigtease
–Broad Hollow Half-Pipe 7’s
–Run down Broad Hollow to the intersection of Broad Hollow and Kimblewyck, 7 merkins
–Run back to down and up to start, 7 merkins
–Complete 7 rounds
–LBC’s OYO as we wait for six
–Brisk mosey to Carmel Middle front door
–COP for 3 rounds of Mary
–Flutters ICx21
–Freddy Mercurys IC x 15
–Dolly’s IC x 15
–Happy Birthday Kirk, 33 Burpees OYO
–Make our way to front parking lot, partner up
–Partner carries to end and back, switch as needed
–Bear Crawl to middle, AYG to end
–Bear Crawl to middle, AYG to start
–plank for 3 whole seconds
–Mosey to Brandymill
–Triple Nickel on Brandymill
–Run down to end, 5 CDD’s
–Run up to start, 5 squats
–Repeat 5 times
–Back to Park, stopping at each speed hump (not bump, but hump) for 10 merkins each
–1 minute left, 50 LBC’s OYO
Moleskin (or Naked Moleskin or no Moleskin; again I’m a VQ)
Great work by ALL this morning! Thank you Skywalker for the opportunity to lose my VQ status, even though you had Voodoo (#noshow) as Q in the email and scared Brushback into thinking he was the Q today. I’m still thankful.
Broad Hollow is wicked dark at 5:30am. There is a street light at the bottom of the half-pipe, but it wasn’t working, #dukesucks (the real Dook and Duke Power). Waiting for the six was interesting, as they would just appear out of the darkness. We waited for the last guy at the top, but it turned it out to be a neighbor just walking. Runstopper ran to comfort him, but I think the guy dove for cover in the woods. Not sure, as I couldn’t see past 10 feet.
Around lap 3.5 on the half-pipe, Agony hit another gear. (Sidenote: my son is in the same preschool class as Agony’s triplets. My son refers to all of them as “Jack”.) Kirk was up there too, along with Barker and a few others (Qfail on remembering). Also, I would like to thank Young Love for the draft on rounds 6 and 7 of the half-pipe. It was much appreciated.
I found out that yesterday was Kirk’s 33rd birthday. So, we did 33 burpees to commemorate his birth. We are all thankful, except Steinbrenner who was just angry he had to do 33 burpees. You know it’s a good workout when Steinbrenner is angry. Apparently, someone else had a birthday, the big 5-5 or maybe it was 4-9. I didn’t know, so I apologize. We would not have done 55 or 49 burpees. I just would have said happy birthday.
I can confirm that we had a Barker sighting and he smoked it, #itstheshavedlegs. Those Freddy Mercury’s were for you my friend.
According to Al Gore’s great invention, the internets, we did 3.4 miles, 120 merkins, 33 burpees, 80+ LBC’s, 25 CDD’s, 25 squats, and some mary. Enjoyed it fellas!