No drama today – just a solid workout at the Maul. Some notable absentees but we won’t call you out – you know who you are (Loogie, Mic Check, Haggis, Tussauds, Bean, Outback, and others…).
Warmup: all 20 reps: SSH, Squats, MC, Merkins, LBC. Mosey to grass hill at right of movie theatre for 5 hill runs. Mosey to top of Murderhorn.
Workout: Ran down Murderhorn and stopped at each lamppost, the stop sign, the rock pile, then up to the recreation parking area. At each stop, 10 Merkins (60 total). Mary x 20 of each: Flutter, Dolly, Heels to Heaven, Mason Twist, Freddy Mercury.
Broke into 2 groups for stattions 1) benches under the gazebo, 2) Swing set / monkey bars. Station 1: reps of 10 x 20 x 30 of Derkins, Dips, Step-ups. Station 2) reps of 10 x 20 x 30 of Pull ups, Merkins, Squats. Repeat stations again with reps of 3×10 at each station. Groups converged in the middle for planks and 6 inches merkin holds.
Mosey to rock pile. With heavy rock, 2 x 15 Squat-curl-overhead press as single movement. 2 c 10 Diamond Merkins on the rock. Mosey to stop sign at bottom of Murderhorn. Starting at bottom and running to the top with stops along the way, burpees 5x4x3x2x1.
Mosey back to movie theatre wall for People’s Chair for 6 minutes with an Indian Run – group stays in People’s Chair while last person runs to the top of staircase. Rotate til all run the stairs.
Finished in parking lot with bear crawls for 5 parking spaces with Merkins at each space – 2x4x6x8x10.
Only 8 men showed at Stonehenge and perhaps there were still some lingering effects of the Thanksgiving holiday. Or in Mic Check’s case, his broken finger from the Thurs a.m. game apparently impacted his ability to run? Actually, it’s hard to give him a hard time when I (Frehley’s Comet) didn’t even play…
Anyway, good workout on Sat morning. We covered over 3.5 miles with lots of different stations including the usual knee walls around the lake, the fitness trail, and the Met Life parking garage.
Warmup, SSH X 20, Squats X 20, Peter Parker Merkins X 10, Mountain Climbers X 20.
Workout: Mosey to lake for two sets of 3 exercises at knee walls. Derkins X 15, Step-ups X 20, Dips X 20. Next wall: Incline Merkins X 15, Lung squats X 10 ea leg, Dips X 20. Mosey to fitness trail. Pullups/chin-ups: 3 X 10, 3 sets high knees through railroad ties. Mosey to bottom of hill at end of parking lot. 3/4 sprint to bridge. Indian run to Met Life parking garage.
In the garage, ran up each flight of stairs and at each level performed burpees: 25 total. 7x7x5x5x5. Ran back to bottom. Ran up to top of parking garage with variations of backward run, high knees, bunny hops, lung walks, bear crawls, karaoke, and sprints and stopped at each level going up and down (16 total stations) for different exercises: variations of merkins, abs, people’s chair, carolina dry docks.
Ran 3/4 mile back to launch.
3 brave souls showed up for a Frehley’s special. And thanks to Yogi from Florence for keeping the attendance levels up! I guess the 55 degree weather scared the regulars off? Regardless, we carried on in full force!
Warmup: SSH x 20, Good Mornings x 15, KB squat stretches (for hips), 10 Halo
Workout: 6 sets of swings with exercises in between. Swings were reps of 20,19…down to 15. Exercises were each reps of 10 with a focus on multi-movement exercises: 1) Squat – Clean – Press, 2) Squat + Butterfly, 3) Squat + Shoulder press (10 each arm), 4) Squat + Hammer Curls, 5) Diamond Ketlebell merkins, 6) Goblet Squats.
Mosey to Jungle Gym for 3 sets of exercise X 15 reps with 3 sets pull-ups. Exercises included dips with KB in lap, planks with KB lat pulls, and incline merkins. Mosey back to parking lot for Mary with KB press – 15 reps: Dolly, Flutter, Dying cock roach, and Russian Twist.
Mosey to school wall for “sack draggers” – that’s People’s Chair position while holding KB between legs for about 1 minute – 4 times. While in people’s chair, various KB exercises of 10 reps – Hammer curls, overhead press, butterfly pulls, front shoulder raise. Between each exercises in people’s chair, 10 merkins.
Mosey back to parking lot. Using kettelbells, walk between speed bumps doing hammer curls, tricep extensions, lunge walk, overhead press – stop at each speed bump for 10 merkins.
Due to the persistent precipitation, the PAX headed for the nearest parking garage.
Warm-Up
SSH x 15
IW x 15
Merkins x 10
Poker Run
Four decks of shuffled cards were set out. Each PAX selects one card and does the exercise using the chart below. The exercise is done on each landings of the parking deck on the way up (.3 mi).
2 Supine Burpees
3 Burpees
4 Jump Squats
5 Diamond Merkins
6 Freddy Mercury
7 Merkins
8 Squats
9 Dolly
10 LBC
Jack (11) J-Lo
Queen (12) Mountain climbers
King 13) Plank Jacks
Ace (14) Flutters
After 30 minutes, time was called and the most cards accumulated was 4. Game over.
Frehley took over and went right back to the list. He went up and down the ladder adding in some extra pain along the way. The set was finished with a variety of 50 merkins and Mary plus 5 Burpees before heading back to the launch.
MOLESKIN
Overall great work by the crew today. Mario was the clear leader on the poker run. Bratwurst brought his 2.0 who had no trouble keeping up with the pack. Tolkien was a few minutes late ended up a did his own thing in a different parking garage. He did make it to COT and bagels. Oh, and welcome back Mic Check (short timer….)
Chipotle (a/k/a Chippy) decided to sleep in on his Q day but truth be told the summer vacations by yours truly (Frehleys Comet), Dolphin, and Mr. Bean have jumbled the schedule responsibilities a bit. So being the great man that he is, Chipotle is stepping up for this coming Sat (8/29) at Stonehenge. I’m sure there will be a few Merkins involved…
Frehleys took the first half of the Q and Hagis the second half. This combo delivered from what I hear…
Warmup: SSH x 15; Squats X 15; Imperial Walker X 15, LBC X 15, Merkin ladder X 55 reps(10x9x8….x2x1) with 5 count planks between each of the 10 sets.
Workout: Mosey to knee wall at the pond. 3 sets of 3 exercises @ 15 reps. Derkins (2), Incline Merkins (1), Step-ups (2), and Squats (1). 3 sets X 10 of 8-count Burpees. Mosey to fitness trail and broke into groups of 4 at 4 stations. Pull-ups X 10, Dips X 10, Supine pull-ups X 10, Bunny Hops and high knees over ground beams X 5. Mosey to lower parking lot for and partnered up for partner pushes and pulls (lock arms and hands on shoulders – push partner across the lot while other partner resists; same routine with pulls. FYI, great leg burn of done correctly.
Hagis took over.
Ran around the upper parking lot twice. Started at 1 curb for bear crawls across 2 parking spaces followed by 2 merkins, 2 more spaces followed by 4, etc…across the parking lot until finishing with 18 merkins. 90 merkins total. Mary with LBC, Flutter, Dolly, and Freddie Mercury @ 15 reps each. Mosey to the end of parking lot by the street near bottom of the hill leading to the bridge over Johnston Rd. At the bottom of the hill, 5 sets of 8 count burpees with reps of 10, 9, 8, 7, 6. Between each set, 30 seconds of sprints up the hill with each sprint at a faster pace than the previous one. Mosey back to the launch stopping one for more Mary.
Need to file a missing person’s report for several including Market Timer (trading the overseas markets in the early a.m.?), Wingman (taking July off?), Mic Check (like seriously, did he quit?), Mighty Mite (traveling man?). Dare I ask if Dolphin is still on vacation….Haggis a/k/ Ironman was missing today (rare for sure) but for all I know he ran 50 miles yesterday and decided to take a few hours of rest. Nevertheless, Bagpipe is as healthy as ever with 25 total today and 18 for Swift (same AO) so all is well in Ballantyne!
Warmup: Mosey to parking lot beside Einstein bagel, SSH X 20, in-out Squats X 10, Merkins X 15 (30 total), LBC X 20. Mosey 1/4 mile to fountain / knee wall area in corporate lot. Bear crawls to the wall. 2 sets of 5 exercises with first set at 20 reps and 2nd set at 15 reps. Decline merkins, step-ups, dips, incline merkins, heels to heaven/flutters. Bear crawl and lung walk to parking lot for planks, 6-inches X 2-ten count. Mosey 1/4 mile to incline (about 50 yard incline) parking lot for “6’s” including merkins and squats (5 merkins at top, 1 squat at bottom. 4 merkins/2 squats…1, merkin/5 squats). Dolly X 20, LBC X 20. Mosey to grass hill around the lake. Broke into 2 groups and Ran hills X 5 and Steps X 5. Ran 1/2 mile back to launch stopping in between to let PAX catch up – planks and 6 inches. Finished with 20 merkins at the launch.
July 4th at Stonehenge saw a continuation of a recent theme where on occasion the “Co Q” approach works well. For hour-long workouts, having two Q’s with different approaches can add variety to the workout and enhance the outcome. Such was the case on Saturday where Dolphin focused on running sprinkled with intermittent exercises for most of the first half, and Frehley’s had virtually no running the second half.
Workout: Little baby jog to parking lot adjacent to Loch Ness for COP. COP – 20 squats, 20 Imperial Walker. Jog to Loch Ness for laps of pain. Run 1 lap arm up. 1 lap with 10 step ups, 5 Peter Parker Merkins, 10 Dips. Run 2 laps. 1 lap with 20 LBCs, 2 dozen Merkins, 2 dozen Burpees
Count off in 2s for relays. Run to center, 10 handslap markins and run back. LBCs while you wait. Mosey to Snyder Lance lot, stay in 1s and 2s. Relay race to second island and back
Hand off to Frehley’s Comet…
Mosey to grass hill across the end of the parking lot and across the street for “6’s” with Squats at the top and Merkins at the bottom. Afterwards, we stayed on the sidewalk for a Merkin/Mary ladder starting with 10 reps of each Merkin/Mary, then X9, X8…X5. Mixed up th emerkins with diamonds, wides, man-makers and mary included the usuals (LBC, dolly, flutter, H to H, bicycles, Russian twist).
Mosey across the street lining up on the curb in Snyder Lance parking lot for Peter Parker crawls to the other side of the curb with 2 sets of Merkins X 5 reps while crawling. Repeated with 7 reps. Ran the length of the lot for high-knees, backward run, karaoke. 1’s and 2’s partnered for partner push and partner pulls across from curb to curb (“pushes” are hands on shoulders while partner 1 pushes and partner 2 resists; “pulls” are the same concept with partners locking arms).
Mosey to fitness trail for 2 rounds of 4 sets X 10 reps: Dips, Supine pull-ups, bunny hops over railroad ties, & Pull-ups. Mosey to top of Loch Ness to steps for a quick round of 3 step runs with 1, step, 2 steps, and 3 steps from bottom to top. Mosey back to launch with all you got for final 100 yards. Finished with 1 minute plank.
Mighty Mite was able to shake off the cob webs after a few days on Bourbon Street – a place that he described as “stinky”. I’m the king of sweating out previous party nights but Mighty may have offered up some serious competition on that front…
Good old fashioned Foxhole this morning with little to no running (just a quick lap in the parking lot to warm up) and ALL kettle bells – just the way it should be !!. Circled up for some warm up exercises including SSHx20, swings X 25, Good mornings X 15, Romanian DL X 10, Goblet Squats X 15, Overhead presses X 20, and Cross over kettle bell merkins X 10.
Workout: At the jungle gym, dips with KB in lap x 15 (2 sets), plank rows x 15 each arm (1 set), Pull up x 10 x 8. Mosey to school wall for a series of 1 minute peoples chair with KB exercises of 15-20 reps each (butterflies, curls, overhead presses, 1 leg chair holds for 10 count each leg). Followed by 1 round with each of the 4 exercises with 5 reps each while again holding peoples chair. Mosey to parking lot for Mary – 6 sets with Kettle bell @ 15 reps: LBC, Flutter w KB press, dying cock roach with KB overhead, Mason twist w/ KB, Dolly w KB press, Bicycle (no KB). Mosey to parking lot walking with KB doing various exercises and stopping at each speed-bump for 10 merkins of different variety (60 total). Exercises included curls, triceps, between leg lunges, 1-arm curls, overhead presses all with 20 reps. Finished with 6 sets X 5 reps of Kettle bell burpees.
Apparently many regulars from The Brave were NOT SO BRAVE today and slept in. It’s not an excuse that most of those guys are running a 1/2 Marathon…that doesn’t start till 8:00 tonight so there would be plenty of time to recover!! But seriously, good luck tonight to some of the SOB regulars including Madaam Tussauds, Mr. Bean, Outback, Dolphin, Haggis, & Mighty Mite. (Sorry if I missed others). …You were missed this morning but we carried on and we even conducted a full 2.5 laps around the lake to run in your honor – that was all the time we had left at the end.
Warmup: Mosey to Stonehenge on corner of Johnston. SSH X 20, Lunges X 20, Merkins X 40
Workout: Ran along Ballantyne Commons Pkwy toward the parking garage stopping to run the grass hill on the right side and again for 20 Flutters and 20 Merkins. At the parking garage we started with exercises below each ramp and worked our way to the top with sprints up each ramp. Exercises included (donkey kicks, wall squats w overhead press, 8-count burpees, merkins including wide, diamonds, and Carolina DD). Between ramps included various runs (backward, Karaoke, lunge walk) on the flat part of the garage. Coming down on one ramp we Wheel-barrowed with partners with each going 1/2 the down ramp. Mosey down the steps to the bottom.
Ran along the walk on the Ballantyne Golf Course stopping for Mary each with 15 count (dolly, heels to heaven, bicycle, LBC). Ran to bridge over Johnston Rd for 20 squats and 25 curb merkins. Ran to Fitness trail for 2 rounds of Pull-ups X 10 and dips X 10. Completed the workout with 2.5 laps around the lake and back to the launch.
Oh, and finally, a special recognition to Stone Pony for his 3rd post of the week after being an FNG just a short time ago. He made us all look bad on pull-ups by the way…Haggis would of course called him out on “form” but he does that to everybody as we all know!!
Great workout as the weather stayed warm (61 degrees at launch) for most of the time but dropped like a rock by 10 degrees with a drizzle and wind. Kudos to the PAX for bringing their A game this morning as we did a variety of stations and covered a lot of ground at a brisk pace. I almost confused Chipotle with Frazier today….Chippy is starting to look like a runner!! Tomorrow at Stonehenge, which has the same launchpoint as the Brave, promises to be ugly as Mic Check is on Q and he didn’t post this morning…a rested Mic Check is bad news for tomorrow’s PAX for sure!!
Warmup: Mosey on long straight parking lot to the left of Einsteins and back to the corporate park. Circled for warmup: SSH X 10, Merkins X 10, Squats X 10, Mountain Cl X 10, 8-Count Burpee X 10. Mosey to knee wall / fountain area…
Workout: Derkins X 15, Dips X 20, Knee ups on wall for abs X 20. Bear crawls to street (about 30 yards). Mosey 1/4 mile to lake and the grass hill.
10 sets of Merkins X 15 reps for 150 total; in between each Merkins set we ran hills (X 4), laps around the lake (X 3), and high knees up the steps (x 3).
Mosey to parking lot for Mary: LBC, Flutter, Dolly, Heels to Heaven – each set X 20.
Mosey to street for sprints: 200 yards @ 3/4 sprint pace; 100 yards @ sprint pace (Repeat each). Plank and 6 inches on the curb between sprints. Cone work: Start from plank position and run through cones placed in the parking lot. Backwards run, shuffle, lunge walk.
Run 1/2 mile to fitness trail; Dips X 10, pullups X 10, Burpees X 10. Repeat. Run to short steps by the lake for bunny hops, single steps, double steps, followed by plank at the top in the parking lot with 10 diamnond merkins. Run back to launch.