After weeks of pushing off this Q for various reasons, I felt the need to give the Pax something different. So with an idea, now time to unload the garage and setup the extravaganza. Eventually 10 Pax showed up at 5:30 we began.
Warm Up
Very simple as we ran around the pain stations for a quick tutorial and a rundown of the next 45 mins. Unsure of the number of Pax, there was plenty for everyone and if you felt the need to skip any of the exercises (Covid protocols) I would not judge. Yes, Clorox wipes and trash cans aplenty.
Stations
No one grabbed a rock, but various sandbags were borrowed incase you did not want to share any of the other items
Somewhere around the mid way point we took a brief break to run to the baseball field. Perform 10 box cutters and 10 reverse box cutters and then head back for more circuts
DONE
YHC for the takeout prayer
Announcements
Ye Old Mole skinny
Back in the day there was a workout called, Day Zero. Much like the Stonehenge / Da Vinci weekly battles, The Rock and Day Zero would always go head to head to see who’s workout was harder. In the end, it was determined that they both were hard and we combined the 2 AO’s to make one bad a$$ Sat workout…or at least that’s how it was told to me. Either way, Day Zero has a few stupid ideas. The one day I attended DZ, a now infamous workout, Alf was the q and we had 4 guys to grab 3 things (rock, 45# plate and something else) and we walked to Charlotte Catholic and back. Since then and in the world of Covid, no coupons were shared, but we manage to pay tribute to that fine morning. If you did not see the prebalst, you missed it. It was sent on Thursday on the #SACS slack channel. Why… Because every Wednesday at 5:15 at South Charlotte Middle we Shut Up and Carry $hit, I just felt it was appropriate to only put it there. I mean if I preblasted it, would we have had more or less numbers this am?? Either way at 6:58 I stated to review the plan, 6:59 we had everyone (but Hoover) and like clockwork GPS stated 0700 we took off and Hoover rolled in after 6 miles (strong)
Warm Up
Easy jog to the rock pile. Instructed to get a lifting rock…ok, I said we were not running, but nobody asked about a fast mosey.
The Thang
Once we secured the rock, we made the 1 mile journey to the original, Day Zero. I am not sure how often this site is used by the The Rock Zero guys, but today we got to see it in its full beauty! Head over to the basketball court were there was a white board sitting there with todays plan.
10 exercises, perform 10 reps total of each and take a full lap on the track. Repto 10 times or until time is called
Exercises:
After the 3rd lap and the 4th round of exercises and the watch @7:40, the Pax started getting nervous about the trip home, so we ended short and made the 1 mile, long, uphill grind home.
Once back, discard rock where you found it. Little bit of Mary while we wait for the 6 and then head back to launch. 3 more minutes of mary and
DONE
Announcements: Congratulations to Mighty Might who was able to convince Pax to donate over 40 pints of blood- T-claps! And there is another blood drive in spring
YHC with the take out this AM
Ye Old Mole Skinny
A few weeks back when Orange Whip asked me to Q Kevlar, I was really excited as I haven’t ventured out that in in a long time. So like a good Q, I gassed up the family cruiser, got some snacks, book on tape and made the 13 min drive to Covenant Day. The entire ride there I had 2 questions, “It’s raining, do I need to modify? Will anyone show?” To my surprise, I pulled in behind some OG F3 Pax and another followed me in. With the rain slowing down, I threw the rain day modification out the window as these vets came to play. Wait, there is one more pax taking his sweet time, lets take a brief run and pick him up. The total number is not at 5, here is what we did.
Warm Up
Yes, YHC is getting old and my weekly PT bills are thru the roof, so as we took a lap around the building I added some dynamic stretching for my sake. The pax followed and did not complain. As we got back to some familiar haunts, we got the Arm Circles, SSH and Imperial walkers out of the way x10 each
The Thang
Deconstruction of the 8 count Burpee. At each island we would take one part from an eight count burpee, perform x15 reps and then put them all together for x10 full 8 count burpees
Island 1- Squats / Island 2- bunny hops / Island 3- merkins / Island 4- plank jacks / Top of the hill 8 count burpees run back to start and repto x3
Add in a brief Ab interlude…6 inches, box cutters and flutters
Head over to the rock pile…slim pickings on the lifting rocks, but everyone found one. Quick Mosey over to the very wet soccer field.
This is a favorite of YHC…
Divide the field in 1/4s and repto until the end
Overhead rock carry to the first point
Curls, Triceps, Overhead press and Squats x 15 each…overhead carry to the mid point of the field, set rock down and back peddal to the start (always back to the start). Repto unitl you get to the end of the field. One there, overhead carry all the way back to the starting point.
Once completed, we headed with the rock to the pavilion. Once there we did the following
Dips x15 w/ rock in your lap
Incline Merkins x15
Decliner Merkins x15
Step up/ jump ups …nope, forgot
Finish here with some more ab work (some with rock) American Hammer, LBC, Flutter presses
With minutes to spare, throw rocks where you got them and head to start. Find a tree or pole and tree sit for 1 min or so
DONE
Announcements
-Blood Drive
-There was something else, hit up the comments if you remember
Take Out prayer- Orange Whip
Keep Double Trouble in your thoughts and prayers as he lots his life to Covid. He leaves behind a wife and high school age children
Ye Old Moleskinny
-Thanks to Orange Whip the opportunity to lead
-I only kid about the distance of this AO, sure it’s on the outside of my 3 mile workout bubble and it was really good coming to this AO. Origional A51 AO for those that remember that
-Thank you to the Pax for following all the nonsense above, even getting your feet wet on the field today. I considered the parking lot, but my feet were already wet and I hated to be the only one uncomfortable
-Great to see BLC in the gloom. Been a long time brother…although you use to do more of the exercises. Only kidding, as the Pax is all getting older, plenty of reason not to do certain things
-If you are a regular at Kevlar, you should always post. That pavilion is sweet! I am not saying that the Q will use it on a rain day, I am just saying some of us are getting soft (TWSS)
-Orange Whip is always in beast mode. I slowed him done on the first set since our group was small so we waited for everyone to get back
-Geraldo I think this is the fist time in a long time I have seen you do a burpee…8 count at that…T-claps. You asked for a demonstration…smooth move vet! Just trying to get the Q to do one more
-Lex Luther there was talk that you abused the Pax in the last rain storm at this site, yet I think you might have been the loudest about wet shoes
-Also, Lex this is a 0530 start…wait your still doing the 75 day challenge, posting 2x’s per day and drinking a gallon of water. Oh, I am sure you had to stop to pee on your way to the AO…your good
-Glad the rain stopped and we were able to enjoy the full outdoors
Light numbers this AM, just a total of 3 Pax showed up and ready to get after it. The plan was to get off school property and look for some new (or rarely used) territory- Rose Cliff hill. To get warmed up the workout hit us in the face almost immediately as we took a right out of the parking lot
The Thang
Speed bumps (x3) Burpees x10 at each with ruck press vs jump
Light posts (x6) Bent over rows, curls, overhead press and triceps extension w/ ruck
Once at Rose Cliff Hill
Starting at the base…circle driveway
Lung walk to their next driveway, ruck the hill and perform the following at both the top and bottom of the hil
Top of Hill: Squats x15
1 min of overhead hold (each Pax slow counted to 60)
Bottom of Hill: Ruck swings
Complete 5 total rounds
While this component to longer then expected, it did save us having to do the Burpees/ row, curl, press on the way back
Once back in the parking lot:
Standing side crunches x12 per side
Ruck press flutters x20 in cadence
DONE
Announcements: Blood Drive
Take-out: Well, that did not happen, but I was able to share the story of my niece- Search slack for details. Thanks for all the prayers
Ye’ Old Mole Skinny
So this is probably one of my latest BB that I have ever done. 2 full weeks and now 1 full additional workout Q overdue. That said on this glorious day (at least prior to storming the capital), 5 pax pulled up and got at it. The plan was simple, just rip off some of the hardest workouts that we have completed at SACS 2020, make them better 🙂 and claim all the credit.
Prior to even launching, I laid out all of the extra sandbags needed for this workout. I have several in the 40, 30, 25 and 20 lb range. I won’t disclose what everyone chose, but when WT grabbed a 40, I grabbed one too.
Head to the track for a warm up lap
The Thang
Thank to Geraldo (who ripped this off from someone else)
Point A and Point B 100 yards away (1 length of the track)
Point A- 15 squats with ruck and sand bag / swap with lunges x10 per side (drop extra weight)
Then fast mosey to point B to do one the following x15 each w/ruck
So YES, that is 20 total trips with fast mosey, tons of heavy weighted squats/ lunges and a bunch of ruck PT
On our way to the next pain station, we stopped at the stairs and performed 2 trips
Triceps extensions on the bottom x10 and overhead presses x10 at the stop of the stairs
Next pain station brought to you by Flipper
Shuttle trashcan run w/ruck
5 burpess at the baseline
2,4,6 at the trashcans spaced 20 yards from one another
DONE
Announcements: Blood Drive
Take out: YHC
Ye’ Old Mole Skinny
Another year, another request for the Holiday Tour. This might be the 5th year (4th for myself/ injury) of this silly tradition, which is to get guys to come by the neighborhood and look at Xmas lights. When in all reality, I just bring a bunch of guys to my house to look at my lights. Since I was asked, I am happy to help. S0 at 0559, I began to give the “here is what we are doing today…stay socially distance…blah blah blah”. Then off we went.
Not Much of a warm up today as we had ground to cover and lights to look at.
The plan was simple (in my head)
Holiday Decorations: 10 Monkey Humpers
Lights: 20 Merkins (standard, wide, diamond)
Inflatables: 5 Burpees
I changed up the route and knew guys would hate the first street…a festive bunch of neighbors on Summerlin Place. Once we made the turn, the complaining stopped and then turned to mocking all the “Atheists” that live on the next 2 fairly dark streets.
However, all was restored as we continued doing Merkins and Monkey Humpers on the way to the most festive house (IMO). Once at Xmas nirvana (between my neighbor and I) I unrolled the next thang.
We had a centralized meeting point and each group (more on that) were to go in separate directions and do the following exercises at the turn around point:
20 LBC
20 Squats
and one of the following (either): 20 CCD / 20 Shoulder Tap Merkins / 20 Dive bomb Merkins
Eventually we all gathered for some Mary and started our way home. We stopped several times for some sort of Mary along the way.
Back at the school, we did 5 burpees followed by 5 burpees to make up for the ones we should have done that I forgot to enforce.
Lastly, some Mary to Debby Ryan’s version of Deck the Halls. Hold protractor 45 degrees then when she sings Fa,la,la,la,la,la,la- Flutters. When she sings Deck the Halls a little boat/ canoe, then resume flutters
Done
Brief prayer by YHC
Announcements:
Mole Skinny
Have a safe and Merry Xmas!
As I was still preparing for my Q last night, Brexit hit me up and asked if anyone preruns SACS…well we start at 0515 and anything before then is crazy, so no. Upon my arrival today, 1 lonely car in the lot. At 5:14 another car pulled in and I greeted Geraldo…however that was Dora. Apparently his other family cruiser is the same as Geraldo. So at 0516 no disclaimer was provided, but we sacked up (2 sandbag and a ruck) and headed into the darkness.
The warmup
Usually this involves a trip or 2 around the track, however 3/4 around the track my phone rang. No it was not Fockers girl this time (another mid workout call to him during his Q), rather Geraldo was looking for us in the gloom. After a bit of coordination we were eventually 4 strong.
The Thang
I honestly struggled to create this workout (mental block), but here are the details:
Perform 1 full round of exercises that started with 5 reps, some sort of “creative mosey” to mid track, 10 reps / creative mosey and then 15 reps…followed by 10 burpess and then advance to the other side of the track with yet another “creative mosey” (single arm, overhead, back, chest)
1st round
Bicep curl, front squat, Russian twist
2nd round
Tricep extension, back squat, LBC
3rd round
Shouldering (from ground put bag on left shoulder, then down / repto on right side), upright row, lung
4th round
Pull through, dolly / thruster
50 Cadence count LBC and walk back to the parking lot
DONE
Take out: Geraldo- thanks
Announcements: Dora on Q next week
Ye Olde Mole Skinny
At 0554 Billy Goat and I thought we might be the only ones today, but as usual, the crew trickled in to make 5. Then Airwolf came in hot and we circled the lot to pick him up. Like a true vet, he hopped out of the car and was ready to go. Wait, wasn’t there supposed to be an FNG?? Apparently, Billy Goat did not tell FNG-Brian that we start promptly at 0600. Seeing a red convertible going from lot to lot, BG told use to go ahead and he would wait. Nope, we will just wait for him to pull in, back in, watch him search for something in his car, then trunk…ok, now he is ready. Prior to this point YHC had asked every one to grab 2 water bottles and now at 7, water in hand, off we went!
Warm up
Jog over to the lot with a pond (yep, could not be more specific). The one by the gas station, near the rock pile…yeah, that one. Once at the parking lot, we went into the basic warm up, water in hands when appropriate. Oh, the disclaimer was delivered to FNG on the run.
In cadence…
Seal Jack x20
Arm circles (frontwards and backward) x15 each
Imperial Walker x20
Merkins x10
Mountain climber x15
Then a bunch of ab work…Rest position was 10″ -Box cutters x20, Reverse Box cutters x20, American Hammer x20, Boat Canoe until i heard someone say, “no one is doing these, we are just watching you”. That’s when you know you need to move.
The Thang
Instructions were to set your waters down and head to the rock pile and find a lifting rock. More on the rock choice below. Once the proper rock was secured, we made 3 stops as we did everything x 20: Curls, Tri’s and Presses. When traveling, hold rock above head.
At this point it was time for some sort of inspirational speech….Blah, Blah, Blah….Burden of life, distractions, finding peace, taking time to breath…think I covered it. Not sure anyone understood or cared, but everyone was wondering why we had the water…here we go.
As a side note, this was a Ruck quarantine workout (credit Cadre DS of GoRuck fame). Originally performed with a #20 ruck, we did not have Rucks, but we did have rocks.
Instructions: Empty one bottle (take a sip, pour it on your head, pour it out for a homie- just empty the contents). Before each round, fill your mouth with water (more on that), do not swallow or spit the contents and perform the following: Burpees x10 / Squats x20 (10 per leg) w/rock. Once completed, empty the water from you mouth into the empty bottle. The timer was set for 2 min per round. Hopefully you had a few seconds left to breath and repto. We completed 10 rounds. 100 burpees, 200 lunges.
Once that fun ended, we headed over to the pond with the Rock in hand
At the pond we had 3 stations and performed the following: Split Merkins (on rock) x10, Dips x20 (w/rock in lap), Squats (with rock) x30. Repto 2 more times, 2nd round had Diamond Merkins on rock.
Running out of time….put Rocks back, throw trash away and all you got back to the parking lot
DONE
Announcements: Lex Luther promoting Tweet and Meat on Wednesday…yeah total brownie points! Seriously, come out. Phroel on Q this Wednesday, promises a Ruck beat down @ South Clt 0515
Thank you Cul-de-Sac for the prayer take out
Ye Old Mole Skin
Off from a short hiatus, Tweet and Meat is back! What is different? Well 4 guys came out into the gloom to find out. Gathering in the parking of SCLT Middle at 05:15, a little latter for Cotton Mouth, but eventually he joined us.
Warm Up- 1 trip around the lot…that should do it!
The Thang
Good Mornings x15
Merkins on the sandbag and offset (left and right) hand x10
Squats x15
Head to the Pavilion to grab a running rock
3 sets of the following with one full lap of the track in between
High pull x15
Sand bag burpees x10
Alt lunges x15 / x15/ x10 per leg
1st lap with sandbag / 2 lap with rock / 3rd lap with sandbag
Head to the field (freshly mowed field)- start at the back of the end zone
LBC with sandbag press x10
Bear crawl drag / Side drag left arm / Side drag right arm then backwards drag to mid-field – 10-15 yards per movement
LBC with sandbag press x15
Bear crawl drag / Side drag left arm / Side drag right arm then backwards drag to end zone – 10-15 yards per movement
LBC with a sandbag press x15
Mosey to the stairs from the track
Triple Nickle
Power cleans at the bottom / Thrusters at the top
Russian twists to run the clock out….DONE
Ye Olde Moleskin
– Thanks to the Pax who came out, looking to do something different
– Trying to make this a weekly thing, so if you missed it or have some interest. We each had an extra bag, plus a ruck available, just reach out
– This is still in trial phase, hoping to make it a regular thing, so right now it sits on Wed 0515 at SCLT. Depending on the group or interest we could look at moving it. Still shopping for a permanent location as well. SCLT has been quite since the “Death at Death Valley”. However, still a good campus
– I forget how dark this location is, which is one of the reason I love it. Just the gloom! I also forgot that it was a CMS maintained school property. Apparently they have not cut the grass on the field since the beginning of Covid and we gathered a lot of the clippings on the field work today- yuck!
– Geraldo is an old pro moving heavy things. Today he brought out a #40 lb sandbag and was killing it, leading most of the AM
– Cotton Mouth rocked #50ish lbs and was hating the pavilion work with the extra 10lbs. Good work
– Lex Luthor had #40lb in a ruck which seemed to work well. He actually bought the sand when he could have just brought it from the beach. Either way proved that this workout works for both rucks and sandbags
-YHC was also rocking #40lb sandbag today
– Flipper HC’d but bailed this AM…however he agreed to Q next week, so we are good. He always brings it come out!
– This BB is dedicated to the boys in Waxhaw that seem to be dominating the BB page on the interwebs. Nice job men!
An even 20 for this weeks addition of Hawks Nest (remote edition). After 12 days being out of touch in the woods of northern WI, I emerged more rested and slighlty out of shape, as I did nothing but consume beverages and snacks. Enough about me, lets find out what happened to Sprockets….more on that. GPS hit 5:30, no FNG’s, weak disclaimer and we were off.
Warm Up
Head out the parking lot, around the DD back to the far lot for a short bit of ladder work
The Thang
Of Course we hit the appetizer- SSH x15 / IW x15 …what can I say, love the oldies, but then hit main course
Ladder beginning at 10 reps down to one
6 count Burpee / Monkey humpers / LBC / Merkins
Mosey to the Church with the rocks…near DD
Some ab work to have the group catch up
Rock work
Grab a lifting rock and line up at the first light.
Curls, Triceps ext, Squats all x15 and then hold rock over head to the next light and drop rock. Back peddle to first light and back to rock //Repto 4 lights in total
Some ab work in between
Mosey to the Harris Teeter fountain
Fountain work
Incline merkins x10 / Decline merkins x10 / Bulgarian split squats x10 each leg / Dips x20 after each round run around nearest bush and repto 2 more times
Finish up with some AB’s to kill the clock and head back to launch….well, Sprockets did an all out, but too where???
Announcements: None
Take Out: Thank you Snow Flake
Ye Old Moleskin:
– Thanks for Hopper and Hops for putting me on the Hawks Nest schedule- would be great to actually see Hops, but whatever, his better half was there
-So glad I had the Q today, I am sure I would have fartsacked this morning away otherwise
-For the ladder work, some refused the Burpees in the beginning….hell, some of you may have refused them the whole time. I was to busy counting and trying not to F’it up. You be the judge and comment…if not, I did an awesome job. Much better then the last time I did this in SOB land
-Thanks Duct Work (also not in the Pax this AM), but apparently he really liked the Rock work from 2 weeks ago which he recycled from my DMZ q 2 weeks ago. I guess some of you that showed up at Rock Zero over the weekend already saw this. Sorry, no BB, so I don’t believe you..and we did it again
– Lastly, yes Geraldo…technically the fountain work was 4 exercises, but rather then listening to, “you called for 20 Bulgarian split squats, is that 20 per leg?” I said it was 3 – 10 per leg
-We only covered 1.7 miles, but that felt longer today with the humidity
-Did you think I forgot about the Energizer Bunny..Sprockets?? So I hit him up mid day today to check on him. You see when I said, “lets go back to home”, he shot off like a rocket and before we knew it, he rounded the corner at the HT and was never seen again. But where did he go and why? Well, early speculation was he had a code Brown and based on the speed, plausable! Some quietly thought he lost his mind and went to the wrong “home”- Hydra/ OP- but who would do that? Honestly, I was behind him and yelled his name 2-3 times, but like a hunting dog chasing his prey, Sprockets heard none of that and headed back to OP. Based on the text message, he was at Hydra doing pull ups waiting for us. Seriously dude, you are not that fast. Also, who calls an all out from HT back to OP @6:14…kinda a long run. Either way, eventually he figured out that today was Tuesday and ended up coming back to HT to pick up his boys to run home. PLEASE NEVER LET HIM FORGET THIS! Honestly this was so funny on so many levels.
-Always a good morning to be out in the gloom. Have a great week!