YHC decided that we needed a Brave workout that included a little more strength training with our running. The plan was to have 2 inner tube sand bags (one per team) and mosey around the AO with stops for exercises. Last week I think the Brave had about 6 or 7 folks so the winkie was developed with that number of PAX. It ended up that 13 men were up for the challenge so there were some modifications during the workout.
The Thang….
First we split into 2 – 6 man teams. Each team had one 50lb sand bag made out of an inner tube. Off we go towards Ballantyne Commons Rd. Ohhh wait here comes Pebbles pulling up as we are leaving. No problem always glad to have another brother in the Gloom. Now we have a 6 man and a 7 man team.
We stopped at Ballantyne Parkway for a few warm up exercises and to switch the bag off to another teammate.
(In cadence)
20 – SSH
15 – Windmills
We headed to the Corner of Rushmore and Ballantyne Pkwy for another bag switch and 20 Merkins.
Turn right on Rushmore and head towards the bull ring. We took 2 breaks on the way with 15 Burpees at one and 20 Merkins at the other (Switching the bag carrier at each).
We headed over to the larger lake behind the bull ring for some exercises.
One man from each team would complete Overhead presses with the sandbag while the rest of the team ran laps.
For the second round we would do squats with the sandbag. If you need to modify do Burpees.
When YHC planned this, I was expecting a smaller group due to the Kiowah Race tomorrow. So after the overhead presses we switched to running around the islands (200yds or so) for the round of squats as the big lake was eating up too much time.
Once we completed both rounds we had a little over 15 minutes to get back and get in some Mary.
We did 10 Burpees and grabbed the bags again and headed back towards the start point.
During the jog back to the Stone Mountain grill the PAX stopped 2 times one with 20 Merkins the other with 15 Burpees. Along with the exercises we also did bag switches (everyone needs a turn).
At Stone Mountain Grill we stopped for some Mary (All in Cadence).
20 Flutters (Hands in the Air)
20 Rosilitas (Hands in the Air)
20 Dolly’s (Hands in the Air)
30 LBC’s
25 Heels to the Heavens
Grab the bags and head back to the Vine. We have 2 minutes left. YHC thought it would be practical to do 20 more Burpees.
The Moleskin –
To YHC’s surprise there was no pushback from the PAX on carrying the sand bags all around the AO. Although a few of them did mention that they would pay more attention to information shared on Twitter prior to the workouts. Everyone pushed hard and modified as needed and were willing to offer help to the PAX carrying the bag (although I don’t think anyone accepted this offer as everyone wanted to get a good workout today). It was YHC’s pleasure and privilege to lead this fine group of men in the gloom. YHC also appreciates the PAX’s willingness to try something new.
I would venture to say that this was at least one of the top two hardest workouts this morning. Although, I haven’t see Margo’s BB at this point.
Announcements:
Bring work clothes to your workout tomorrow
Brazwell’s tonight (M’s allowed)
Next Wednesdays 730pm happy hour
Sign up for Joe Davis
Galdiator Games 6:30 to 10:00 Workout from ~6:30 – 7:30 YHC is Q
From what I recall this is “The Thang”……
We headed off towards the Bull ring and circled up for some warm ups. (all in cadence).
20 – SSH
15 – IW
15 – Windmills
15 – Squats (low and slow)
15 – merkins
We then went around the bull ring with 5 burpees at 90 degrees, 10 at 180 degrees, 15 at 270 degrees, 20 at 360 degrees.
Then we lined up in the parking lot for some suicides with 10, 15 and 20 merkins.
Next were bear crawls and lunge walks at the lamp posts and another round that I can’t remember.
After that we headed over to the pond behind the bull ring and partnered up. Partner one runs the lake while partner 2 does Squats. Then flapjack. Second round partner 1 runs partner 2 does merkins.
Next we headed over to the field by the pond, the PAX started whining “it is Frosty and wet, my little boy hands will get cold, blah blah blah” to keep a revolt from happening we went back to the asphalt for some wheelbarrows.
After 2 rounds of those we had 14 minutes left and Haggis suggested that we head over to the Pull-up bars. YHC thought that sounded like a good idea so we were off.
2 rounds of pull-ups and dips with max reps and then it was time to head back. We got to the AO with 1 minute left so we did 15 merkins in cadence.
Right as we finished, Tuck and No Fair wondered up to hang out at the Coffeteria. They were mentioning something about an alarm not going off (or some other fartsacker excuse). Next Gumbo comes wondering in. Evidently he had shown up a few minutes late and had been running around trying to find the PAX.
Cobains for the late BB. GO TIGERS!
23 campers headed out to see if the site FNG could Q worth a darn.
The Thang……
There was one FNG so after a disclaimer we headed into the gloom of the track. Circle up in the middle for a little warm-up (all in cadence).
20 – SSH
15 – IW
15 – Squats
20 – LBC’s
Then we partnered up with someone of the opposite propensity for speed. Run around the track in the opposite direction of your partner. When you meet up complete 5 hand slap merkins and continue around the track for 5 more on the other side. Repeato with 3 Burpees. A little Plank while waiting for the 6.
Next we hit up the four corners of the football field with in-cadence exercises.
YHC doesn’t exactly remember the exercises but I know that jump squats and merkins were mixed in there.
Then back up to the parking lot where we did a little people’s chair work. With overhead presses, arm flutters and left and right legs elevated.
Then over into the lot for some lunge walks with merkins at each light pole.
Then we completed suicides between the light poles.
Next some bear crawls and crab walks alternating between the basketball goals.
In between all of these exercises we completed quite a bit of plank and ab work.
Then we finished up with some in-cadence Mary.
LBC’s
Dollies
Rosilitas
Heels to the Heavens
Chippy Crosses
The Moleskin:
YHC would like to thank Fireman Ed for inviting me out to Q. It was nice going to an AO that I have only seen at a convergence and at the Southern Discomfort. Even better was being able to work out with the Area 51 folks that usually don’t make it all the way over to Ballantyne. Also, thanks to all the SOB’s that came out to support my effort. Everyone pushed to their ability and there was a good amount of heckling both of the Q and from the Q. I would encourage everyone to get out to and Q an AO that they usually don’t visit. You get to break up your comfort zone routine and meet some new PAX.
It was an honor and a pleasure to lead these fine men today.
Announcements:
Area Turkey Bowl – Mathews Sports Plex
Brave Converges with Centurion Friday
Saturday there are 4 sites converging
Rebel Yell Canceled
Check the schedule and email for up to date information.
13 brave men headed out for a nice jog in the brisk morning air.
The Thang……
This was a veteran crew so we headed to the parking lot in the corporate park for a quick warm-up.
In cadence:
20 – SSH
20 – IW
I thought about doing a Triple Nickel on the Ben Nevis hill, but as I measured out the mileage on the drive this a.m. I noted that would be 7.5 miles and a really boring workout. So to ensure I didn’t receive a beating from the Pax. I altered my plan.
We headed to the bottom of Ben Nevis for a little running with exercises mixed in. As a side note, I have found out who (or actually what) Ben Nevis is. it is actually the highest mountain in the British Isles. My guess is Haggis had something to do with naming this one.
Anyway here is what we did:
Run up the hill with a stop at each side street.
1st – 5 Burpees
2nd – 10 Jump Squats
3rd – 10 Merkins
4th – 10 Heels to the Heavens
5th – 10 Jump-ups on the wall by Lancaster Highway
Repeat this down and up the hill one more time. Group Mary while we wait for the 6.
Next I thought that a ¾ mile Indian run would be a prudent way to move the Pax from one part of this large AO to the other.
We stopped to catch our breath with 6 count Burpees. The only problem was I was counting and doing 8 count body builders. Just because I made that mistake we did an extra 15. You would have thought that I would know how to call an exercise and do that exercise in cadence by now, but I don’t. My goal is to have that down pat by my 1 year anniversary.
We then moseyed over to Loch Ness.
Start at the picnic tables 20 – Dips
Then to the first building for 20 – Incline Merkins
Then the 2nd building for 20 – Jump-ups
Rinse and Repeat 3 times
The group completed a little Mary and plank work while the 6 caught-up and then we headed back to the start point for some more Mary.
Heel to the Heavens
Flutters
The Chippy Cross
Toe Tap Crunches
The Moleskin:
There was a small amount of mumble chatter, a little harassing of the Q for bad cadence, and some overall groans from the Pax today. The funniest thing I saw was when Pebbles convinced One-Niner that he had to do 10 Burpees instead of 5 on Ben Nevis and laughed as he took of up the hill. Everyone pushed hard today especially during the Indian run. One-Niner was killing it the whole workout. I was really impressed by the ability of all the PAX to stay pretty close together and push each other the entire workout. Wild Turkey and Tuck really pushed on the Indian Run Sprints all the way to the end. One last comment, no matter what Champagne says I did complete all the exercises around Loch Ness and he was just running a little slower than normal.
It was a pleasure to lead this fine group of men. I appreciate all of the work from the Pax. Thank you for giving me the chance to lead and pushing me to work harder each time I am out in the gloom.
Announcements:
Join up for the Joe Davis 5k or 10k, check the weekly email for details
Gladiator Games are 12/12 – Be there to beat Pebbles
Thanksgiving Weekend Turkey Bowl- Will be in the News Letter this week
Meet at VGBG at the music factory and hang out with some Mecca guys
Spartan Beast in 2 weeks – Champaign and Ickey will be there
12 pax ran 3 miles today and completed quite a few Merkins and Burpees.
The Thang……
Circle up in the Regal parking lot for a short disclaimer and the following:
20 SSH
15 IW
15 Merkins
Next we moseyed over to the speed bumps behind the Target for some suicides. The only twist was that at each speed bump you completed a set of Burpees. 1st speed bump 1 Burpee, second speed bump 2 Burpees, etc… up to 5. Also, each time you made it back to the starting point you must complete 5 Merkins.
This segment gives you ~1 mile, 15 Burpees and 25 Merkins
Do a little Mary to rest up them mosey back to the front with a 40 yard bear crawl then complete some Merkins and a little PlankO’Rama on the way to the chipotle.
Here we partnered up. One partner runs around both buildings while the other does an exercise. Then flapjack.
100 Squats
50 Incline Merkins
50 Jump / Step Ups
A little more Mary just for fun then Mosey over to the Cantina 1511 (Unfortunately the hill by the Catina was too wet so we had to settle for the parking lot). Here we completed a round of 7s. Burpees and Squats.
Then we completed an Indian Run back to the starting point and had 3 minutes of Mary.
It was a nice cool morning and everyone pushed hard. The mumble chatter was held to a minimum so hopefully everyone was getting their fill of pain for the day.
As usual, it was an honor to lead this fine group of men today.
Announcements:
New AO in Chesnut Square in Indian Trail 5:30 a.m. it is a moderate boot camp. Come try it out.
Keep an eye out for options to assist the Pax in SC that were impacted by the flooding.
8 brave men headed out into the ugly morning weather to get in some miles and exercises. Actually, the rain held off and there was a nice breeze so I thought the weather was pretty good for a workout.
The Thang……
This was a veteran crew so a short form of the disclaimer was given and we were off. We headed to the parking lot by the hotel for a quick warm-up.
All in cadence:
20 – SSH
20 – IW
15 – Merkins
We then moseyed over to Loch Ness for a little bit of fun.
Start at the first building with:
5 – Burpees
10 – Merkins
15 – Jump-ups
Repeat at the next building
Then a 50 yard Bear Crawl by the picnic tables.
Repeato for 3 total laps.
Do a little flutter then off again.
We headed over to the Lance building parking lot for the start of our Tripple Nickle (ala Mermaid) up the hill to the bridge do 5 Burpees. Then back down for 5 Squats. Repeato 5 times. (get it? there are three 5’s, a Triple Nickels. Mermaid hit gold when he invented this one).
Then we do some LBC’s and Heels to the Heavens. YHC asked for the one 10 count for the entire workout (which Bean did in about 2 seconds). Then I was chastised “there are no 10 counts at the Brave”.
Sooooooo, off we go. We headed up to the Premier Parking Garage. I tried to do the slalom but the ground was way too wet.
At the parking deck we did 10 Merkins at one end and 10 flutters for each leg at the other end. Once we all reached the top we headed to the stairs and high tailed it to the launch site.
YHC had not been very good at managing the time and we had about 5 minutes to do an 8 minute run. We got back did a quick circle and YHC took us out.
There was a great group of guys today that pushed hard. Everyone seemed to excel at different times. Wild Turkey was out in front for most of the Loch Ness route and Bean was flying on the Triple Nickel. Cable Guy, Tuck and Champagne were pushing the pace on the parking deck and Gumbo pushed hard all the way through.
There was quite a bit of mumble chatter – “Bean’s only doing half the Merkins…” “Fire Hazard, you call that a Squat????”… Fun was had by all and YHC was proud to lead such a great group of men.
The Thang….
With mud run and the BRR looming YHC decided that the only way to satisfy the loyal Brave constituents would be to put at least 5 miles in today. The only key is that we dont stop moving if you finish first you start an exercise.
We set off from the Vine and headed towards the corporate parking lot out and to the right. There we had the COP.
20 – SSH
15 – IW
15 – Merkins
We then set-off to Ballantyne Park Way and took a right. We headed down to Rushmore and headed toward the Bull Ring. On the way we took a quick stop at the first pond on the left for some bear crawl, lunges and more bear crawl. First one done starts the Mary and we finished once the 6 had joined.
Then keep moseying to the Bull Ring, but on the way stop at the pond on the right. Head to the top of the hill for 10 merkins then to the bottom for 10 squats. Then run a lap around the pond. All this times 2.
Then to the actual bull ring. there we will complete 10 6 count burpees in cadence at three of the four buildings. Then off to the bridge towards the Met Life Parking garage. Stop at the bridge for some peoples chair and shoulder work. Then we are off again.
Do the Tree Slalom on the way then up the parking deck with some Mary at the bottom. Run to the top. This is where we had our only 10 count then back down the deck and some more Mary. Then off to the AO the same way we came. cut through by Loch Ness. This is where YHC realized that we were not going to make my 5 mile goal. So how do we fix that? With a quick lap around the loch. Then head to the AO. Still not quite at 5 miles so we have to run around the roundabout and back to the AO. Ohhhhh man, we are still not at 5 miles. So we do a lap around the cars and hit the 5 mile mark.
Luckily we had 2 minutes left for Mary.
Everyone pushed hard on this one. I really appreciate the chance to lead these fine men. Thank you Mic Check, Haggis and Cable Guy. They were continuously in front of me and lead the exercises while we were waiting. I was pretty smoked for the rest of the day. I hope you were too.
YHC is very disappointed that someone in the neighborhood that houses the murder horn did not call or tweet to F3 that there was going to be a road closure. Of course, maybe it is all a ruse and the signs come down every morning after our workout. This is something I think Frasier should investigate. No time for a recon mission it was 5:30 and time to go.
We moseyed over to the movie theater parking lot for the COP to warm up.
SSH x 25
IW x 25
Merkins in Cadence x 15
Mosey over to the corner of the theater and find a partner.
Partner 1 around the theater; Partner 2 Burpees; Flapjack.
A little plank work while waiting on the 6 and off we go to the speed bumps.
I think the only exercise that I have not seen thrown into the mix at the infamous speed bumps is a simple suicide run. So YHC thought we should try that out. If you finished all 6 speed bumps and went back for the 6 to finish together it was right at 1 mile. I know Frasier flew past me in the first 10 seconds and may have passed me a few more times. So if you kept up with Frasier I am not man enough to know how many miles you may have ran.
We did a little Mary and Merkins after the suicides and we at a pit stop on the way to Cantina 1511.
Get to Cantina 1511 and grab some wall. Do an exercise and then sprint around the median. Plank it up when you get back. From my recollection we did 20 dips, 20 step-ups or jump-ups, and 20 incline Merkins (I was getting pretty smoked at this point so it is a bit blurry).
Next head over to the hill behind firebirds and do 6’s (5 Burpees at the bottom and 1 squat at the top, etc…)
A few more Merkins waiting on the 6 and then over to do some Mary.
Mary went something like this (mostly stolen from Chipotle):
Toe Tap Crunches – 20
Right leg over left knee crunch – 10 Flap jack – 10
Flutter – 20
Merkins in Cadence – 10
It was an honor to lead this group of men today. From what YHC saw, between gasps for air, it looked like everyone was pushing hard (too many great performers to call out names). YHC appreciates the work and thank you all for pushing me. Still feeling a little smoked so I am going to take a nap.
Announcements:
Southern Discomfort – There are 3 options check the email or Pre-Blast for specifics.
Today YHC figured that we would take a tour of the lovely hills that surround the Rebel Yell AO.
The Thang….
We moseyed over to the theater parking lot for the COP (20 SSHs and 20 IWs)
YHC figured that the PAX were warm enough so we moseyed on over to the speed bumps behind the Target. Here we completed burpees at each speed bump adding 2 each time. This put us ending at 12 which equals 42 total burpees. We added a few plank exercises while we waited on the 6.
From there we moseyed on over to the hill beside the Target and partnered up. Partner 1 runs up the hill and partner 2 does merkins. Flapjack and keep going until you reach a combined 100. Here we added LBCs OYO until everyone had completed the 100.
Next we circled up in front of the target for a some flutters and then continued on to the big hill near Cantina 1511. I thought this would be a good spot for some 7’s (burpees at the bottom and squats at the top). Once done, we completed a few more plank exercises until all had completed the 7’s.
Then we moseyed behind the movie theater and lined up on the wall for a little peoples chair while the PAX gathered. Once everyone was accounted for we did 5 rounds of 10 merkins at the top of the hill and 20 LBC’s at the bottom.
Luckily we still had time left to get to the Murderhorn. We ran to the bottom with some more planks waiting on the six and then did 10 merkins and 10 jump squats. Then it was all you got to the top. Once there head back for the 6 to finish together.
It was time for Mary but we still had one hill left. So we hurried over to the hill by the start point and did 10 Dolly’s at the bottom and 10 LBC’s at the top then 10 Rosalita’s at the bottom and 10 LBC’s at the top and finally 10 flutters at the bottom and 10 LBC’s at the top. While I was running to get my phone Mighty Mite led the PAX in a round of Freddy Mercury’s.
I appreciate the PAX letting me lead them today. It was an honor and a privilege. Everyone pushed hard and gave it their all. As usual Mighty Mite and Heart Breaker were leading the pack in many of the exercises. Also, I must mention that Cable Guy was tearing it up on the Murderhorn. I appreciate you 3 pushing us all. I am sure there were some other superstars out there that I missed as they flew past me on the hills.
Announcement:
Southern Discomfort August 1st – pick from 14.1 miles, 10.8 miles and 6.0 miles
BRR Septembers 11th some teams maybe looking for alternates
Mud Run October 24th – more information to come on sign-ups
The Thang…
Warm up with 2 laps around Loch Ness and as an added bonus a little practice bobbing and weaving around the sprinklers.
3 exercise stations
Station 1 – One man punches the other man catches the punches
Station 2 – One man punches the other man catches the punches
Station 3 – One man runs Loch Ness, the other man does abs with or without the medicine ball
Every 2:30 rotate one spot around.
At 6 o’clock, I thought it would be prudent to practice getting up after we get knocked down. So we did 10 burpees OYO and ran around Loch Ness one more time heading back to the 6 to finish together.
Then we packed-up and headed to the parking lot for some Mary. From what I remember this is how it went: 30 LBCs, 25 Flutters, 25 WWIIs, 25 Rosalitas, and 25 Dollys.
Wild Turkey and Curbie have become mainstays and we welcomed in Gecko and Linus for their first round of fight club. Twister was back again and throwing a really hard right cross at YHC.
It was a pleasure to lead this fine group of men.