Author Archive Cheese Curd

Mental block…Mountain Climber

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

  1. Single stair jump- both feet w/ squat – down and up the stairs
  2. Single stair, double step- lead with the right foot – down and up the stairs
  3. Single stair 1 leg hop- right foot – down and up the stairs
  4. Face the hill, w/two feet, single stair hop – down and up
  5. Bear crawl down the stairs / Bear crawl up the stairs
  6. Double stair jump- both feet w/ squat – down and up the stairs
  7. Double stair, double step- lead with the left foot – down and up the stairs
  8. Single stair 1 leg hop- left foot – down and up the stairs
  9. Face the parking lot, w/two feet, single stair hop – down and up the stairs
  10. Bear crawl down and up the stairs

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

DONE


Announcements- Joe David run March 9th

Thank you Duct Work for the take us out

Olde Moleskin

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!

Parachute and Hula Hoop

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.

  1. Partner Work –
    1. 120lb sand bag carry for 45 sec / alternating arms
    2. Man Maker Sand tube 50lb hold for 5sec at the top
  2. Hairburner / Flutter w/ 25lb weight over head
  3. Lat Pulls or Lawn Mower- single hand (Left than R)
  4. Battle rope / weighted Hula hoop
  5. Agility ladder (x2) Walk the ladder with feet on disks / Cross over Merkins
  6. Battle rope / jump rope
  7. Slosh tube curls 30lb / Golbet squat 50kb
  8. Parachute sprint / Farmer Carry 40lb KB

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

  • That was fun. Sure I was conducting a top secret test of my home gear on Pax who answered the request…hope you enjoyed it
  • This was a high intensity vs heavy, hope you got your moneys worth
  • There was a hula hoop and if you figured it out, that was a solid ab workout. I have had practice since it is my M’s and I opening mocked her when she bought it. However, it was odd, but IMO effective. A few guys rocked it
  • There was a parachute. I have had this for a long time and never used it, could not find the right Q. I am 50/50 on it. Purell put on a weight vest to and ran around the lot…still fast
  • I think the slosh tub is a crowd favorite. Something about the water moving back and fourth while curling
  • No real moments other then what I witness with my partner General- dude did everything with intensity, good work.
  • Thanks again who offer and brought gear. This format of asking who can commit and then using the gear worked. You run the risk should the person FS or alarm fail, but that is all part of the plan.


Annual Tradition of Holiday Lights

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.

The Thang

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

  1. Battle Rope / LBC
  2. Goblet Squats / Criss-cross or scissor abs
  3. Ladder push up cross over / WWII sit ups
  4. Curls w/ slosh tube / American hammer
  5. Plank (each partner for full 2 rounds)
  6. Jump Rope (each partner for full 2 rounds)
  7. Tricep extension #35lb KB / Right leg over left knee abs
  8. One arm Row #40lb KB / Left leg over right knee abs
  9. Squat Press weighted Tub #45lb / Heels to heaven
  10. Right hand high / Left Hand high

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

DONE

Announcements:

  1. Centurion update **meeting at Margo’s clubhouse** Cameron Wood 0530 start. Can you say #RIPOFF workout 🙂
  2. Keep F3- Huggy Bear & Cooter in prayers as they heal. Also, Fia Digits Family, who experienced an unthinkable loss during a running workout this week.

Ye Old Moleskin:

  1. Thank you to Margo and Queen for giving me the opportunity to keep this dumb seasonal workout going each year. I believe this is the 3rd
  2. Thanks for the patience today, we had a ton to get done, we had big numbers. I needed to slow down to explain, but you boys caught on
  3. THANK you ALL for being diligent when crossing the street.
  4. Sorry for anyone in the 6 today. Again, had to keep moving, so sorry if you just caught up and we took off again
  5. Welcome Prohibition for being the site FNG
  6. Gummy tried to talk junk up front…ain’t got time for that
  7. Running with weight sucks, use that however you want. The weight you lost, the sins you carry or just 10lbs of suck.
  8. Thanks for the push of all the men in F3. Personally, I completed 4 relay races, 1st Goruck light, run over 700 miles, lost 10lbs and created great friendships. Have a Merry Christmas and Happy new year. See you in 2019.

Up and Down- The Story of a Parking Deck

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.

 

The Thang

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!

Announcements:

Christmas Parties- Area 51 and SOB Land  time is running out to HC

 

Ye’ Old Moleskin

  1. So I did a version of this workout about a month ago.  Knowing that the Brave regulars were not around that AM, I brought it back out and modified it to make it a little harder.  Also, I was curious how bad it would suck for a full hour.
    1. Not much of an upper body workout today, but the legs should feel that.
    2. From the 6, I was really feeling it, not sure about the leaders of the pack
  2. Purell and One 9’er were out in-front all morning.  I actually had them wait at the top on the first lap up, otherwise, they would have completed 2 trips.
    1. Most guys got 1 full trip and all the way to the top of the second
  3. For being sick most of the week Fire Hazard was killing it…hope your feeling better
  4.  Soft Pretzel was well into his own zone.  He launched hard and slowed, but still was well ahead was chasing FH.  Nice!
  5. Mighty Mite, Gumbo and Mario each had their own modification of the workout.  I am happy you guys stuck with it and modified as needed
    1. Mario even added burpees…nope
    2. Gumbo is mid Marathon training, probably not the best for a calf injury
      1. Many reference to the following: https://www.youtube.com/watch?v=U2TRUUu2uHo
  6. Wild Turkey just pushes!  Although he and I were around eachother all AM, he always pushes hard and running real fast on the flats.
  7. Frasier and Bunker thanks for meeting back up with the crew.  Not sure what you did, I assume it involved running a long distance @ a fast pace.  Sure it was GREAT!
  8.  Not much Mumble chatter this AM or nothing that I could hear as I was far enough from the core of runners.  I do like this workout as it allows everyone to do their own pace but stay close
  9.  I am not always a huge fan of doing the same thing for the entire morning, but if I threw in much more, I did not want to confuse or slow the Pax down
  10. Sorry for being late to COT- I circled back for Wild Turkey (not sure why) although I figure he may be on his way to the AO- confirmed.  I did run harder then I wanted to on the way back!
  11. Not sure who the site Q is…Tuck?? Sorry to miss you, but thanks for the opportunity to Q.

 

 

It’s About Time

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!

 

Warm ups

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

Imperial Walkers

Carolina Bear Crawl (Bear Crawl forward few steps then a dry dock merkin and then back & a dry dock merkin, etc)

SSH

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:

LBC

Scissor legs

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.

 

The Pond

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:

  1. Thank you to Site Q’s for trying to get me to Q.  Stonehenge is intimidating as it is a massive playground.  With Purell on the sidelines, I was asked to Q and was happy to give back
  2. Of course I over planned and although I had another area to hit, we ran out of time. Parking deck took longer then expected / hope you enjoyed it #legsmoker
  3. Mic Check and Happy Meal were leading the Pax this am..great job
  4. Gruden was pushing hard all morning and Cul-a-Sac stuck with him..great job
  5. Great to finally connect to War Eagle and Happy Meal, both M’s do Fia and actually were at my M’s gear Q on Friday.  Just a reminder…F3 is good for all men, just as FIA is for women #sharethegloom
  6. Get better Purrel

 

2 Worlds Collide, Glad We Sent Out the Scouts

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.

 

The Thang

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

Warm up

SSH: x16 (yep weird number)

Bear Dock: x20 – Cadence count (bear crawl backwards then CCD / then bear crawl forward then CCD)

IW: x20

Mountain Climber: x20

 

Grab a lifting rock (circuit work): 1st one was a course walk-thru

Curls: x20

Triceps: x20

Shoulder press: x20

Squat: x20

Run up the stairs / Backward run to the turn, then run to front of school

Step-ups: x20 (10 each leg)

Dips: x20

Hand release merkins: x10

Run back to rock pile

LBC: x20

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

Wall Sit

Balls to wall

Wall Sit

 

Line up for very short shuttle run and head back to lot… DONE

 

Announcements

Special Prayer- Samantha Davis- Cross Country runner who passed away at a meet in CLT

https://www.charlotteobserver.com/sports/high-school/article218892490.html

 

Special thanks to Swiper for taking us out!

 

Ye’old mole skin

  1. Thanks to Aquafresh for giving me the opportunity to lead. He was absent, but I he an I both did our 1st Speed For Need at the St Judes run on Sat and got to catch up there.  What an awesome experience! so I hope you enjoyed.
    1. I like a good meat and potatoes morning
  2. There was an odd silence at 0529
  3.  One the way back from the front of the school, our Pax almost ran head on into the Bootcamp/ Camp Gladiator group.
    1. Could have gotten ugly, but we moved to the right
    2. They have tunes, can’t mess with that
  4. Thank you for humoring me on the new exercises: Scout Run, Bear Dock and Jiminy Cricket
    1. Total gamble and probably pushed my luck, but you did them
      1. 2 were borrowed and shared: Scout Run and Jiminy Cricket
    2. What was the final name for the Bear Crawl thing: I went with Bear Dock, I think I heard others
      1. This one came to me last night after my wife mocked my forwards bear crawl
      2. Great way to bear crawl and keep the group together
  5.  DMZ is a unique meeting of both Area 51 and Metro guys.  More Metro today, but thanks specifically to BA and Duct for making the trip to witness YHC attempt to Q
    1. These guy also are known to stop on the freeway starring at car wrecks…sick bastards
    2. Sorry no arm circles…I know, I promise…next time
  6. Swiper talks a lot.
    1. Reference #2, I think he finally stopped running his mouth and we were in awe, hence the silence
  7. Lastly, someone (Swiper) dropped there ass right before the rock pile….wow!

Anyone see one member of the Pax name show up way too much on this BB?? Someone needs attention #justasying

 

 

 

Better Late Then Never

Given the cold AM we still had 16 show up this AM. I think some wanted to see my VQ, but I assured the group it was not my first, I just don’t do it that often.  That said, the rusty Q gave a rusty disclaimer and off we went.

 

The Thang (warm up)

Brief warm up around the parking lot to end up were we assembled to start.  In this circle is where the Q’s first fail of the day was (more on that), but here is what we did:

10 Diamond Merkins (cadence) then x10 Slow Good Mornings

9 Wide Arm Merkins (cadence) then x10 Slow Alt Lungs

8 Merkins (cadence) then x10 Arm Circles

7 Diamond Merkine (OYO) then  x10  Imperial Walker

6 Wide Arm Merkins (OYO) then x10 SSH

5 Merkins (OYO) then x10 Bunny Hop

10x Dive Bomb Merkins

 

Meat and Potatoes

Run across the street to the Chuch and grab a lifting rock- Short circuit of lifting and running

Round 1 w/ partner

BI’s, Tri’s, Press and Squats x 20 each then each take off in different directions 10x hand slap merkins and back to rocks

Plank once back and then LBCx 20 and Russian twist x20

Round 2 – same lifting and run

Plank then Freddy Mecury x20 and J Low x10

Round 3 – same lifting and running

Plank then Heels to Heaven x20 and Left leg over right/ Right elbow to knee then switch x10 each side

 

Run to Ball Field x2 rounds

Pull-ups x10

Jump / Step ups x20

Dips x30

 

Run to start for 2 MOM –LBCx20 and Left leg over right/ Right elbow to knee then switch x10 each side

 

Moleskin-

Let me address the Q fail at the start…if you go to the beginning of the workout, they were all supposed to be OYO Merkins.  Having the Q juice, I felt good and called cadence.  However, the lack of boot camps in 2018 had me get back to the script and we went OYO for the last few.

Gummy (being the loudest) and a few others had a lot of questions of the Q…

  1. Could I try to add more inflection so they know when to stop (Q rust)
  2. When would there be Imperial Walker
  3. When would we have SSH
  4. Would I extend my arms on the rock presses

As a true veteran, I was able to block out most of that, however I believe I improved my inflection as we moved on.

Semi-Gloss can’t count!  He clearly left early on the second round of running and when no one else left- always cheating

2017 was a disaster for me getting out in the gloom, 2 major injuries had me out for almost 7mths.  On my way to recovery, I am trying to up my running game.  Therefore limited Boot camps and my soccer arms.  I was very sore after this one, hope your got your monies worth.

As for the title of this workout, the last Q (at Hydra) I never posted the BB.  Yep, coming clean.  Between the holidays, work and a few other details (electrical problem) , I skipped one of the most important steps.  I know a lot of guys don’t read these, but you do owe it as a part of the Q.

Sorry for 1 member of the pax-Slum Dog.  I just could not hear you name on my recorder…hope I got it right

Thanks to Marge for assigning my date to Q

Thanks for Pudding for taking us out

 

Announcements

Smokey Mountain Relay- April 20/21 hit me up for details..need 2 runners

May 3-5th  Mens Retreat @ Camp Harrison called Mission Uprising / see Scratch and win for details…

 

 

Bringing the Thunder

With the virtual flag planted, 8 men pulled themselves from their warm cars to see what YHC has planned.  Hops gave me the nod earlier this week and since I have not Q’ed all year, buckle up this could be rough!

The Thang

Nothing gets the blood flowing like some Burpees, so to make that easier, I played AC/DC Thunderstruck.  Yep, every time you hear Thunderstruck, 1 Burpee.  Throw in some IW and SSH during the slow parts and we are now warm.  Head to the church rock pile

 

Every one grab a rock, 1st round is done toghther to develop the plan

Curl x 20

Biceps x 20

Triceps x 20

Squats x 20

 

Run to playground 10 pull ups and then run to baseball concessions area

Incline x 20

Decline x 20

Jump up or Step ups x 20 total

Dips x 20

Run back to church.

 

That was the loop, rinse and repeat at your own speed 2 addition times

 

A few rounds of LBC x20 after the first round and Freddy Mercury x 20 after the 3rd round to keep everyone together

 

Mosey to the wall for 2 x 45 sec wall sits…intentions to break them up with Donkey Kicks, but a fire ant hill was found, so once the dump truck left, we finished up.

 

Moved to a curb to do a round of Round the World- 5 Merkins on curb, 5 Merkins off-set left, 5 Merkins decline and 5 Merkins decline.  Then do it again backwards.  40 Merkins total

 

Lastly, head to the parking lot for 5 mom.  This was supposed to the song Sally Up, but my phone died in the cold so we just did a few rounds

LBC x 20

Left elbow to right knee x 15

Right elbow to left knee x 15

Boat/ Canoe until i got tired

Freddy Mercury w/ varied speed x 14- yep, lost  count

 

1 min left, 10 Burpees to finish

 

Ye’ Old Moleskin

Good work by the entire group.  Not much chatter, even Gummy was quiet.  Welcome back Pudding Pop, stay healthy.  It was cold on the hands today, might be time to consider gloves moving forward

 

Thanks Gummy for the take out

 

Announcements:

F3 golf tomorrow

Southern Discomfort on Sat

There was a mention of a Charity event for special need kids…sorry, I was to busy picking on gummy.  Please add the details in the comments

 

The offer was low miles and lifting things

Not sure if the preblast on twitter attracted or detracted from the numbers, but 12 strong came out.  A few were expecting me to keep to my promise of low miles, you be the judge.

Warm Up

Grab 10lb plates and head to the church.  Before we got to it, a little warm up in the streets.

SSHx20

IPx15

Plank/ merkens: Plank then 1 merken, Plank then 2 merkens, etc to 8 ttl merkins

 

Mosey to Parking lot 10 ft away and begin the hair burner with the plate to the rock pile….that was short! Too many Pax refusing to  push metal, so just grab your plate and head to rock pile

 

At the rock pile, partner up: P1 performs exercise with lifting rock/ P2 runs:  Bi’s, Tri’s, Press, Squat, Russian Twists x2 and lat raises x1 with plates

 

Understanding the revolt was about to happen if YHC called for hair burners, just grab your plate and head to the school.  In the driveway, perform some Mary

 

Did a new exercise that I stole, someone said it was, “around the world”.

Using the curb, 10 incline merkens, 10 off-set merkens, 10 decline merkens and 10 off-set merkens other arm.

 

Head past YHC car, drop plates and off to the playground:  10 pull-ups, 15 incline merkins, 15 decline merkens

 

Mosey to concession stand: 30 dips, 20 jump ups and 20 declines

 

Head back to the parking lot for 5 MoM

 

Moleskin

  • Thank you for allowing me to lead today, I really had a completely different workout planned, but I wanted to cut back on miles before Ragnar this weekend
  • Yes, I could have just counted to 36 merkens, however the point was to plank in-between.
  • Hair burners….this is not a hair burning crowd.  When you look back and the Pax is easly 30′ behind you and many are lung walking….just scraped plan
  • The amount of gas some people pass is just amazing!  And I will laugh and lose count every time.  Seriously, it was a full brass section coming from behind me so I never caught the culprits.  My guess Pudding Pop was near by.
  • As for low miles, we covered 2.1 miles today. Fairly low, but never low enough for some Gummy
  • Few Cotters-Plug and Iron Sides and 1 site FNG- Pele’. Welcome and welcome back!
  • Lively bunch as usually!  Of course I always would make changes, but too late now, hope you got your money’s worth
  • Thanks Floor Slapper for taking us out

Announcements

  • Southern Discomfort 10/22- web for details and Pudding promised 12 oz curls upon completion at the school- OP Elementary home of a few different AO’s
  • Ragnar this weekend, anyone looking to get in 7.7 miles at 0200, please hit me up!
  • Alexander Youth Network- great way to impact kids that really need some extra support!  Workout 1x per month, next is 10/15.  Contact Joker or Pudding Pop for details.

It’s Halloween, but time to dust off the cob webs

15 men of south charlotte decided to roll the dice with this dusty Q.  Full disclosure and YHC announced it’s been about 3 weeks since my last post.  Either way, to late for the PAX to drive to another sight, so 0530 came and off we went…well Donkey Kong graced us with his presence about 2 min late.

 

The Thang

Slow mosey around the parking lot and head to the 1/8 mile track

Warm Up

4 corners of a Burpee

1- 10x Squats

1-10x Donkey kicks

1-10x Merkens

1-10x Jump ups

10 burpees

Next round 20 per except for burpees

 

Mosey to median…actually, medium paced walk

 

Abs- LBC’s, Protractor, Bicycle

 

Curb Work

1)Plank/ Curb ups x20

Curb squats x20

Run a lap / Rinse and Repeat

 

2)Split arm Merkens left side on curb x10

Calf Raise x20

Run a lap/  Right arm and Calf raise

 

3)Curb plank- Shift left  half way around the semi circle and 10 merkens / Shift right then 10 merkens

 

20 Merkens then mosey to the Church across the street

 

Buddy up and grab a lifting rock

P1 Lift exercise, P2 Run to the Salvation Army donation center than flap jack

Curls, Press, Triceps and Squats

Few abs in-between to keep the Pax together

 

Mosey to the Playground

1/2 group does 10 pull ups then goes to the baseball field

1/2 group does 20 Steps ups (10/per) and 20 Dips then pulls ups

Try to do it twice, but getting close to 0615

 

Ye’ Old Moleskin

  • Thank you for the group putting up with my dusty Q this AM.  Travel for work by both M and myself, cold/rainy  and general laziness has been keeping me out of the gloom.  Nothing like a Q to jumpstart the spirits
  • Thanks for Pudding for keeping me on the schedule- Next week VQ- Queen
  • I took a bunch of junk at various moments from the Pax today- Gummy, Swiper, Semi Gloss and maybe a few others.
  • LBC / Bicycles, sure they are different exercises. I just could put the proper name of today
  • 2.56 miles logged
  • Probably a bunch I missed out there, I know Gummy will have his 2cents!
  • Thanks to Swiper for taking us out and YHC name is “Curd”….”Curd”.  Young Punk…yes gummy you seem to have the same trouble!

 

Announcements:

Joe Davis Run- there is a discount if you sign up before 10/31 https://joedavisrun.racesonline.com/ and then another discount that runs until Dec.  So save money, sign up today.  Questions-Slim Fast or Bushwood

F3 Turkey Day bowl-  On thanksgiving day, more details to come