An even 14 for this weeks edition of Stongehenge. I believe there were 4 for prerun, which is a great way to challenge yourself on a Sat. morning. With a veteran crew, a very quick disclaimer and off we went.
Start the warm-up run from the Vine to one of the popular lakes. On the way some dynamic stretching to get that out of the way and get the body moving.
Run to the bottom of the stairs, line up and get set for partner wheelbarrow. Up the stairs, loop the lot and if you carried the first time, then now your are the wheelbarrow. For those not wanting to do the barrow, take a lap of two.
Jump Squats at the top
Bear crawl the hill
Hand release the merkins
Head over to the biggest loop ever
Partner up with someone you perceive to be slower
Partner one goes left / Partner two goes right
At the middle hand slap merkins x10 / 25 LBC
Back at start, burpees x10 (partner count) and 25 Monkey humpers
Mosey to the rock pile
Partner pick a lifting rock
Depending on the size of the rock / 10-20 of each
Partner 1- Bi’s / Tri’s/ Squats / Press and if you complete early Man makers
Partner 2- 10 pull-ups and LBC’s
Time running out take a lap around the other populsr lake, sprint to the first corner, jog the next, sprint the final.
Head back to Vine…..DONE
Take out by Wild Turkey
Ye Olde Moleskin
Pull up to the AO and many eager 13 PAX waiting on the plan of the day. A few wondering if there would be slosh tubes or sand pipes…not today. The plan was simple (sort of) and based on a workout that Thin Mint Q’d months ago. It killed me then, so with a few modifications, lets move.
Head to the start line which is the backside of the 1st building. The first round we will stick together and then release the Dogs (Fraiser / Thin Mint) and the rest will try to keep up.
Stop at each of the outdoor pavilions 4 total and short runs in-between
Incline/ Decline merkins (alternate at each stop) x10
Jump ups / Step ups as the wall got taller x15
Run to the Deck – 10 burpees prior to entering
Run to the bottom floor
Run the stairs to the top deck
Backward’s run to the end
Bear crawl to the end
Backwards to the end
LBC’s x25 before you go down the stairs
LBC’s 25 at the bottom
Run out of the deck to the access road
At the access road, there are 4 pedestrian walkways and 2 speed bumps
Alternating merkins at each (standard, wide and diamond) x10
***REPTO*** until 06:15 back at launch
Thank you Fire Hazard for taking us out
Ye Old Mole Skinny
So many Pax arrive to this AO by foot or by bike, that YHC did not see everyone come in. However, with an all pro team in attendance, a weak disclaimer was given and off we went.
Short warm up run (the long way) to the rock pile at the church. Instructions were to gab a lifting rock, one to be proud of and that would challenge you all morning. I did not rock shame as most everyone followed directions
First exercise was to walk with rock over head back to school lot, if your rock becomes to heavy, then smuggle/chest carry.
Circle up for a brief warm up- in cadence
SSH x 15
Using rock left hand on rock merkins x 10
Imperial Walkers x 15
Right hand on rock merkins x 10
Mountain Climbers x 15
Arm Circles x 15 in each direction
Diamond Merkins on rock x 10 (whoops- failed only did 5)
Mosey to the edge of bus lot, line up abreast for the following series x 3 rounds. Instructions were to do 10-15 maybe more depending on the size of your rock. All OYO
During the rest jog to the ledge for 50 calf raises ( Regular, Toes in, toes out)
Mosey to the baseball concession stand
2 rounds of the following- OYO
Run to playground for either 10 pull ups or break them up 5 and do the other 5 on the way back
Finish the run by heading to the little track and back to the baseball diamond
Grab rock an walk/mosey back to the rock pile to deliver rock
Run back to the cars
Cross over sit ups / Left leg over right knee- Right leg over left knee x 15 each
Finish with the 5 Diamond merkins that “I” could not do to start
Announcements: Beer mile is coming up- get on slack ask a friend or Gummy
Thank you to HIPPA for the take out
Ye Old Moleskin
Some people don’t write Blackblasts anymore, but I think that completes your Q duties. This BB is for a workout that doesn’t have an AO, site Q or any real reason to exist, but we keep showing up. However, I am a regular at 2 of these AO’s (Tweet and Meat & Rum Runner).
Today we had 6 burly beasts, however 5 showed up at Calvary at the opposite end of the parking lot. I was hoping it was not a mean prank on the Q, because no one was near me in the lot. Thinking I saw a car at the other end, 0514 I ran over and grabbed the crew who were patiently waiting or just talking smack about the my tardiness.
Once High Tide put away his arsenal of manly bells, we made sure everyone had a bag and made our way on a brief warm up lap back to my car.
We circled up and performed the following w/ Sandbag’s:
10 x Curls
10 x Squats
10 x Press
10 x High Pull
10 x plank pulls (5 per side)
Grab bag and head to the field. Each exercise was performed with 10 or 15 moves per movement. Then run to Hot Box and 10 to 15 on the way back
Grab bag and head to playground
5 pull-ups / merkins
5 pull-ups / wide arm merkins
5 pull-ups / diamond merkins
Several rounds of mary with bag held above your head
20 x Flutter
20 x heels to heaven without heaven
15x chest presses
Before we leave the playground- repeato
5 pull-ups / merkins
5 pull-ups / wide arm merkins
5 pull-ups / diamond merkins
Head back to field, this time to the hill. Perform same exercises, this time up and down the hill
Head back to MY car
6 stations to finish off the workout
Final 4 mins of Mary
Announcements: Join me for the Savage Race May 18/ Also , I am still trying to find a few more for the GoRuck tough that starts on Friday night/Sat AM before the Savage…it will be fun!
Who’s on Q next??
10 Pax should up for the unadvertised version of Joust. Great weather, specific disclaimer “please don’t smash your face today” and off we went.
The winkie called for bookend miles, but after two laps around the track, I already made the the adjustment for just half mile thinking we might get the other half on the back-end. Either way, run to the stairs and wait for instructions.
Great number of guys to keep close but have plenty of room to work. Best part of the AO is the stairs, I am not here enough to see if they get used, but this was the plan.
Warm up- everything below performed on the stairs
Here is where I almost lost the pax as I could not come up with Mountain climber…however I was finally able to spit it out
Mtn climber x 20
Incline merkins x 15
Left leg lung forward and back x10
Right leg lung forward and back x 10
Squat (butt touches the step) x 20
Decline merkin x 15
Offset left arm merkin x 10
Calf Raises x 20
Offset right arm merkins x 10
Main Event- gather to the top of stairs to hear instructions, but back to the stiars for the work
Brief Ab work
LBC x 35
American Hammer x 15
Freddy Mecury x15
Break into 2 groups
Group 1- 15 dips
Group 2 – run to playground 8 pull ups
6 merkins – 15 dips
4 merkins -15 dips
2 merkins- 15 dips
Proctractor and LBC x20
Mosey to the base of Grandmother Mtn
Running out of time, so run up the mtn, touch fence and run back to the parking lot- your own pace / jail break style
Announcements- Joe David run March 9th
Thank you Duct Work for the take us out
As always, thank you to the Site Q- Duct Work for letting me led today
Thank you all again for not busting your faces toady, plenty of opportunities
I always try to mix up my Q’s. Too hard not to use the stairs at this AO. Few modified which is OK. Still covered 2 miles. Hopefully you feel this one today, I challenge anyone that has the stairs to take them today
Gummy got a boo-boo.. When I got home I was saying telling my M that you got a scratch. My five yr old then chimed in as he also had a scratch and he told me he did not need a band-aid. I assume you have several!
I am not sure why I could not spit up Mtn Climbers in the begining, I kept wanting to say, Merkin…almost lost you all, thanks for staying with me
Light mumble chatter, but you guys put in the work, great job! Have a great weekend!
Nothing is new with the good old Tweet and Meet, however things are getting serious when there is a new channel on Slack called, “TweetandMeat”. Either way, I offered to Q to test out some of the gear that my house has acquired. Invite went out on slack (missed the tweet part) and 8 dudes answer the 5:15 buzzer and of we went.
Did I forget to say it was cold….it was!
I created a workout with most of the gear from my garage, but with a few more peices from the Pax prior to the workout, we kept busy for 60 mins. Here is what we did:
9 Stations that we were able to rotate almost 3 x’s. Tabata formate- 45 sec on 20 sec of to switch and catch your breath.
2 intermissions with Ab work during the 1st and second set: Protractor, American Hammer, box cutter and a few more were called
That was all folks
Announcements / COT
If you see Stump Hugger out in the gloom, give the dude some knuckles. First for coming back out after some injury, but today he told me his mother in law was having surgery to help with her heart, Approximately a 6 hr procedure. The family has asked for some thoughts and prayers
Wild Turkey for the take out…well said!
Ye’ Old Moleskin
Large group of merry men were all circled up looking ready to go. Some knew of the general plan, others waited in great anticipation. No FNG’s, just one site FNG, but literally he is a Pro, so a brief (poor) description of the plan and off we went.
Another Q, another Scout Run. This time with a jingle ball- 8lb medicine ball to be carried by the Scout. The purpose of the scout was to sprint forward, find a house with holiday decorations, lights or inflatables and then sprint back to the pax and report what they found
Holiday Decorations: Monkey Humpers x10
Lights: Scout names the Merkin (Diamond, wide arm, normal…even CCD called) x 10
Inflatables: Burpees x5 max 10
When we finally got to a home fully decorated by the holiday spirit, we discovered that Santa must have come. He left a full tabata workout with gear.
Each station had 2 exercises per round. The idea was to do a round then move left. We struggled for a few rounds but got the hang of it.
25 sec on / 8 sec rest – Yes, aggressive. But, I wanted to make sure everyone got a turn on the gear
20 total exercises / 18 pax perfect!
At 0600 time for the tabat to end, gather up items and head to the garage to get a 10lb present (block weights, dumbells, KB). Everyone gets a present and we run back to AO. Few stops along the way to wait on the pax, probably 45 total of some kind of marry
Once back at the AO, Monkey humpers x 10 / Merkins x10.
Lastly, Deck the Hall flutters to Debby Ryan’s version. Protractor 45 degrees then when she sings Fa,la,la,la,la,la,la- Flutters. In the musical interlude a little boat/ canoe, then resume flutters
Ye Old Moleskin:
On a chilly but dry morning, 9 Pax rolled in (1 on 2-wheels) and as the clock hit 0515 and we departed. Apparently, 2 others launched from this AO earlier, but they were gone before I arrived. The plan was simple and recycled from an earlier Q on a parking deck. I modified for this veteran crew that I knew would be in attack mode and running fast to stay warm.
We all moseyed to the last deck to the far right of the AO. In anticipation to get kicked out, I thought about the parking deck near the Crane relay. However, after a scouting mission, that deck is much smaller, so we sneaked into this deck and ran to the bottom for instructions.
The plan was to run the flat and the incline. At the top of the incline, stop, back pedal to the start of the incline, perform 15x Monkey Humpers and 5 hand-release merkins. Then run the ramp again, the flat and incline, then repeto. At the top of the deck, run down the stairs to the bottom, then back to the top and perform 30x LBC.
On the descent, the same plan as above, however any incline is now a decline. At the bottom, run up the stairs then back down and 30xLBC and repeto.
Yep, about +50 minutes of that…done.
Thanks to Fire Hazard for the take out!
Christmas Parties- Area 51 and SOB Land time is running out to HC
Ye’ Old Moleskin
With many of the regulars either at races, putting in long training miles or off at Dad camp, I was tapped to see if I wanted to Q Stonehenge. Well, really only after Purell stepped of a curb earlier this week- get better. Either way 12 PAX accepted the offer to follow me in my first ever (Saturday-VQ) in 6 years of being with F3. The weak disclaimer was given and off we went!
No better way than to start off a Sat then at the top of the parking deck, so we fast moseyed in that direction. At the top we did a series of:
6 count burpees
Carolina Bear Crawl (Bear Crawl forward few steps then a dry dock merkin and then back & a dry dock merkin, etc)
Dive bomb Merkins
Then we ran to the base of ramp & LBC while we wait for the 6
The Thang / Main Event
A little thing named Paula Abdul- 2 forward and 1 back…in this case 2 ramps up, 1 back. Running back should be done running backwards and then complete 10x Monkey humpers before going forward. Once at the top (stairwell) go down to the bottom and then back up the stairs. If in the front, find the 6 and finish with them.
To catch our breath:
Left elbow to Right leg/ right elbow to left leg
Then REPTO…Down the stairs/ Back up the stairs- Paula Abdul- 2 ramps forward run, 1 backward run, monkey humpers to the front entrance and sweep the 6.
Introduce Scout Run (similar to Indian Run)- front runner sprints 10sec out then runs back to the group running towards them. Once at the front of the line, the 1st runner takes off. Due to the distance and lack of a map, I stayed in front to avoid the constant “where are we going”. Hope that did not confuse things. Again, I think this is a great way to keep the Pax together.
Original plan was 7’s, but running short on time change to: 5,10,15,20 of the following:
5x wide arm merkins, run the hill 5x squats, downhill and 5 diamonds, then run around the pond
10x wide arm, hill, 10x squats, 10 diamonds and run around pond
Here is where it went sideways….
Some of us did 15x wide arms, hill, 15x squats, and 15x merkins. Others thought they did not have enough time before starting this and decided to head back. Guys in the middle of the PAX were confused by some taking off and followed. Others came back to the group. Either way, decision was made we needed to get back, so we aborted the last run and headed back. Kinda a long run, but the shortest route back to based was straight through a few parking lots.
Once at the vine, few Boat / Canoe and done.
Take Out– by Cul-De-Sac, thank you!
Announcements: Pancakes and Beer 10/27- Could not catch who the benefit is for but OMB will provide the beer
The Mole Skin:
14 familiar faces eagerly awaiting 0530 start. There was chatter of of a tip jar, but none was provided. YHC confirmed their was a money back guarantee & provided a disclaimer. As soon as the satellites aligned, we hit the go button.
This group is often out to a fast start, but first I had to explain how we get to the main event, introduce the Scout Run. I picked this up from a F3 group while I was traveling earlier this year. Think Rock’n Roller Coaster and a Native American (Indian) run. First guy in line takes off on a sprint for 10 sec count (or whatever he chooses). Once he is done, jog back to group as they kept running in his direction. As the first runner passes the next guy in line, he takes off. This was explained to me that most Military advances will send out a Scout to see what was up ahead, hope you enjoyed it.
We eventually made it to the rock pile and circled up for a short warm up
SSH: x16 (yep weird number)
Bear Dock: x20 – Cadence count (bear crawl backwards then CCD / then bear crawl forward then CCD)
Mountain Climber: x20
Grab a lifting rock (circuit work): 1st one was a course walk-thru
Shoulder press: x20
Run up the stairs / Backward run to the turn, then run to front of school
Step-ups: x20 (10 each leg)
Hand release merkins: x10
Run back to rock pile
Rinse and Repeat x3 total – Fast guy (Swiper leads Mary)
Still with rock :
Russian twist: x15
One more round of rock work (minus Squats and Shoulder press / add Man maker: x20
Place rocks back
Intro Jiminy Cricket (merkin/ pause at bottom and push off and pop of the ground) x5
Scout Run back to Church
Balls to wall
Line up for very short shuttle run and head back to lot… DONE
Special Prayer- Samantha Davis- Cross Country runner who passed away at a meet in CLT
Special thanks to Swiper for taking us out!
Ye’old mole skin
Anyone see one member of the Pax name show up way too much on this BB?? Someone needs attention #justasying