Author Archive General

Black Diamond Start to the Week

YHC was bringing back an oldie but a goodie launching a MONDAY morning Black Diamond from the Original Tomahawk site. We got a short downpour approximately 15min before launch just to slick things down and keep it cool for an early August morning. 3 warriors chose to up the ante and elected to start the week on a high with YHC’ s Black Diamond

Warm-up

  • Quick paced loop around the AO and back to launch site
  • 20 SSH
  • 10 Wind-mill
  • 15 Mountain Climbers

The Thang

  • Incline merkin “walk” using the curb (apprx 40ft, felt like 100) 20 curb dips at the end
  • Incline merkin “walk” with curb jump after each merkin (same 40ft) 20 curb dips at the end
  • Incline Diamond merkin “walk” (same 40ft) 20 curb dips at the end
  • Heavy bucket carry suicide (advance bucket to first island, drop and sprint back to start line. Run back to bucket at 1st island,pick up and advance to 2nd island. Drop and sprint back to start and repeato to 3rd island…then work the suicide back to start. Rinse and Repeat (x2)
  • Mosey over to carpool loop containing 4 pain stations
  • Station 1 (10 burpees), run to Station 2 (20 merkins), run to Station 3 (30 curb dips), run to station 4 (40 single count F. Mercury)
  • Repeat the same loop, however this was far from the same. This loop would be a building loop…Station 1 (10 Burpees), Station 2 (10 burpees, 20 merkins), Station 3 (10 burpees, 20 merkins, 30 curb dips) finish at Station 4 (10 burpees, 20 merkins, 30 curb dips, 40 F. Mercury) AT THIS POINT Ringer and Fahvra broke a sweat
  • Repeat the initial loop…NO building, to the dismay of…NO ONE
  • Mosey over to the nicely soaked hill for some Jacob’s Ladder (6counts) – Dive Bomber Merkins (bottom), Air-press (top). Repeat replacing Air-Press with Jump Squats. Repeat replacing Jump Squats with Bomb-Jacks (3x total)
  • Finish how you start (1 more set of Inline Merkin Walks – 20 dips at the end)
  • 1 last Suicide sprint to wrap things up.

Moleskin

  • Strong work by some of IL/SOBs finest – RINGER has taken the next BLACK DIAMOND. Stay tuned on the Ole Tweeter and Slack
  • Ringer – the dude is always out there getting after it and crushed the pain station loop putting his head down and knocking through the Burpees and Merkins at blazing speed. Burpee competition, my money is on this guy. Awesome work, thanks for coming out and cannot wait to see what is in store for the next BD.
  • Fahvra – I think I finished ahead of him on the warm-up lap…only because he had never been to the AO and had no idea where he was going. I would not pass him up again until I beat him out of the parking lot leaving after the workout this morning. Strong work, I think you can still go hit the chest and tear it up this afternoon in the gym despite 100+ merkins of all shapes and styles this morning

BEWARE – KEEP AN EYE OUT FOR THE NEXT BLACK DIAMOND

Over and Out – General

Stonehenge Suicide Squad

Strong marketing game from Wild Turkey and JRR Tolkien to set the stage for this beatdown Ah the legs were just starting to feel better meaning it was time to punish them again. YHC had been dying to do some suicide and speed work and decided to drag 20 other PAX down with.

Warm-Up

  • Short mosey from the Vine to large parking lot; circle up
  • 25 SSH
  • 20 Imperial Walker
  • 10 Windmill
  • 10 Merkins, 10 Wide-arm Merkins, 5 Diamond Merkins (and the mumble chatter turned into grown man groaning)

The Thang

  • Line up for suicides (sprint to 1st island/back-pedal to start, sprint to 2nd island/back pedal back) hitting all 5 islands
  • Partner-up – (Partner Aggregate 100 merkins, 200 squats, 300 LBC) Partner 1 run to 2nd island and back to Partner 2; flap-jack Partner 2 runs while Partner 1 exercises
  • Mosey out of Corporate Park to Ballantyne Commons (Partner 1 starts from the bottom of the hill, Partner 2 starts at the top of the hill at first entrance) – Partner 1 runs uphill to Partner 2, building and hitting 100% sprint for final 50yard uphill. Partner 2 downhill sprint to where Partner 1 started. 30 second recover at the bottom for Partner 2 and then uphill run building to 100% for last 50yard uphill to Partner 1. Each Partner completes 2 uphill/2 downhill sprints
  • Mosey back to the lot where it all began stopping for Burpees in-between to tighten up the PAX
  • We start with suicides, We end with suicides – short distance speed suicides hitting 10 lines (1st set – start at nearest line and work way to furthest line) (2nd set – start with furthest line and work way down to nearest line)
  • Mosey back to COT

Moleskin

  • It was hot and humid….AGAIN. Strong work by the PAX to push it and conquer suicides and uphill sprints
  • I am confident that Fire Hazard can back pedal faster than most cornerbacks in the NFL and should consider running the Ragnar in that fashion
  • Thanks to Ringer for doing about 80% of our aggregate partner exercises; seems to be a regular occurrence when we partner up…I’ll pull my weight one of these days
  • When I say pushing it, I mean pushing it – Tclaps to Dolphin for pushing it hard and working through multiple hurling sessions, I believe Wingman counted 3 instances
  • Good luck to all of the US Olympians in the 2016 games….still waiting for the day when OCR racing will make it into the games. I mean damn, Trampoline is one of the events.

Over and out – General

Sweating Buckets @ The Brave

First of all, YHC is glad that these back blasts are typed rather than handwritten…I took some heat for my toddler penmanship on the station signage. I took the M and the dog out Thursday night to mosey around the Ballantyne area and formulate a course for my Brave Q. I stole a little page out of Mario’s book with the laps and pain stations around the pond. Still on my pull-up high from Thursday, I definitely wanted to incorporate these again. I loaded up my 3 wheel drive workhorse Camry with 350+ lbs of weighted buckets, a sandbag and dragged my tailpipe all the way to the Vine. (That’s right Tolkien, your not the only one with buckets). From there it began:

Warm-up

  • Slow mosey across the street into the Parking Lot by the hotel
  • 50 SSH, Windmills, Mountain climbers
  • Bucket carries to gravel trail/bridge

The Thang

  • AMRAP circuit
  • Station 1 – (1st building: 10 Derkins, 10 Incline Merkins) This is where Fire Hazard and others began to make fun of my hand-writing. This would also be the last time that we would see Frasier, Cold Cuts and Favhra until they lapped the field …Continue on to Station 2
  • Station 2 – 10 Box Jumps (XPO building)….Continue to Station 3
  • Station 3 – 20 dips, 20 X & O’s crunches
  • Continue down to the bridge and gravel trail and bucket carry down to the pull-up bars and finish off with 10 pull-ups. Run back to Station 1 and continue the cycle

Time was called with 15min to spare, count off into groups of 3 and team bucket carries back to the launch point…just at a mosey pace….FORGET that, Argonaut comes sprinting through with a bucket. One-Niner doesn’t liked to be passed and fires back into full gear. PAX bring the buckets and sand bags over to Stone Mountain Grill which has a spacious wall, perfect for some People’s Chair.

  • Count off into 2 groups and lineup with group along the wall
  • Bucket/Sandbag pass down the line and back x 2
  • Bucket/Sandbag pass down the line and back, down the line again and back again x 2
  • The legs are starting to feel it for the final one – Bucket/Sandbag pass down the line and back x 3

Moleskin

  • For those of you who hated the bucket carries, you can thank the M for that one…asked me Thursday night to clean out the garage of everything that I don’t use and pointed at the buckets. I immediately fired back ” I am using those, TOMORROW” and felt the need to incorporate them
  • Any station signs/notes from here on out will be typed, or hand-written by one of the kids in my neighborhood with better hand-writing than me
  • Strong work by the PAX on a weary leg RED FRIDAY, a lot of people were pressing hard through some tired legs
  • Record timing on an FNG nickname…last name is Hanson STOP say no more – Mmm Bop I heard it come from Cold Cuts first so I am assuming that he has the CD

Thanks again to Mario for the opportunity to lead.

Over and Out – General

Muggy Murph @ Arsenal

It was a morning where I woke up and took the dog out around 4:30 and immediately started sweating. Beautiful, when you already smell like a Dothraki before you’ve already gotten in the car to head out. YHC has fallen off the wagon lately when it comes to doing pull-ups, so I thought it was the perfect morning to re-engage the biceps and drag 7 other PAX through the misery. And so it began…

Warm-up

  • Mosey down to the Elementary school scaling the smaller walls against the school
  • Circled back to pick up the late arriving Bounty Hunter
  • Continued on to the big wall…you cannot just pass up the big wall without going over it
  • Bear crawl past the trailers, back to regular and circle up in the empty bus parking lot
  • BTW at this at a 6 minute mile pace (according to Birdcage)
  • Circled up for SSH, Mountain Climbers, Merkins, Morrocan Night Club (which according to Lexicon expert Fire Hazard, is not in the Lexicon)

The Thang

  • Partner Murph – Partner 1 runs around the track, Partner 2 knocks out the Murph until Partner 1 returns to switch. Track Run was an interval run, half comfort pace/half sprint
  • Quick Tabata circuit (20 sec on, 10 sec recover) Box Jumps x 3/Dips x 3
  • Mosey over to the Dragon’s back, may I add the recently trimmed Dragon’s back
  • Maintain partners (Partner 1 – Hill Sprint up, sprint down, back pedal up, sprint down) (Partner 2- Freddy Mercury for Partner 1 sprint up; Solid-no honey mooning-downward dog-ass in the air Plank for Partner 1 back-pedal up) Partners switch…Rinse and repeat
  • Mosey back to COT where time keeper Hazard informs me we still have 45 seconds in which we knock out Flutters and Springy Frog/X’s & O’s/Boats and Canoes whatever you wanna call it
  • COT

Moleskin

  • I’m glad Bounty Hunter decided to get out of bed and join us, almost thought he had forgotten where Arsenal was…
  • Glad to be partnered up with Ringer as he completed about 80% of our partner Murph (YHC felt bad and performed some extra Merkins…actually these were not on purpose. Couldn’t believe Ringer knocked out most of our Merkins while I was taking a lap; apparently a slow lap
  • Clark Kent showed up with the Superman shirt on and performed as such, dude gets stronger every time he posts
  • Birdcage was pace setter and time keeper for our 6 minute mile warm-up mosey pace
  • Fire Hazard managed to make it through with out finding an ankle breaking rock on the way to Dragons Back (although we heard it rustling in the woods), and made sure to push us for an extra 45 seconds of pain and ABony
  • Bourne conquered the big wall for the first time
  • Dark Roast continuing to post, glad to see him motivated and pushing it

Muggy morning with some solid upper body work and just over 2 miles. Solid work gentleman.

Over and out – General

Centurion Leg-O-Rama

Welcome July. I was expecting much worse conditions for the opening July workout. YHC had been out to Centurion only twice prior to this Q opportunity. Just last week, I was with the M and another couple and we had just finished eating at the Rusty Onion. Following dinner, I told the group “hey, there is a hill behind this restaurant that I need to check out.” Baffled looks from the group didn’t stop me. We walked behind the building all the way down to the hill. At this point, everyone seemed pretty annoyed with our scenic walk in the dark. I found said hill, and knew it was exactly what I needed as the core for my Centurion Q. I counted an even 14 before the workout began, which I was stoked about because partner drills were in the cards.

Warm-up

  • Mosey across 51 all the way behind the shopping center to the hill, circled up. YHC noticed that there were only 13 PAX at this point…fear set in, but then it was announced that Chelms had decided to hang back and sculpt his body at the launch point and take a break from the legs this morning.
  • 25 SSH
  • 25 Mountain Climbers
  • 5 Burpees OYO because who doesn’t love these
  • Windmill
  • 5 Burpees OYO, once again a crowd pleaser

THE THANG

  • Merkin ladder mixed in with alternating hill sprints. Start at 1 merkin, sprint uphill, jog downhill; 2 merkins, sprint uphill (back-pedaling), jog downhill….so on and so forth until reaching 10 merkins. YHC was not prepared for how steep this hill was. The back-pedal was killer but the PAX crushed it and asked for more.
  • Partner up; Partner 1 Bear-crawl uphill, jog down while Partner 2 is doing deep, low, slow sqauts. Partner 1 and 2 alternate with each completing 2 bear crawls uphill

At this point the legs had received a nice shock treatment so I decided to take the elevation out of the equation and add in some speed.

  • 4 sets of sprints; building up each sprint. Quarter length of parking lot, Half length parking lot, yadda yadda until we ended with a full-court sprint
  • Mosey back across 51….HOLD UP, throw in some Burpees and Freddy Mercury
  • Now cross 51 and grab some wall @ CCHS for some peoples choice. This is where the creativity really came out as the PAX alternated 10ct wall maneuvers. A lot of left leg out, right leg out, some arm flutter and air press mixed in before Mermaid went anarchy and audibled to the crowd pleaser…BURPEES. As we got towards the end of the PAX, YHC’s legs were going numb as the counts seemed to get slower and slower.
  • Looking across the parking lot, a good size parking deck was starring YHC straight in the face screaming “Use ME!” Use it we did. Partnered back up, running up each level of the deck alternating regular sprint with back pedal at each level. Also throwing in another fan favorite; Partner Derkins at landing of each level.

MOLESKIN

We arrived back to COT, Chelms looked ripped as we arrived holding 2 bricks. Solid work by the PAX this morning fighting through a heavy leg day that included plenty of elevation mixed with speed and time under tension. It was pointed out that we did get in just shy; 3/10ths exactly; of 2 miles…it felt like much more. Thanks to Margo for the opportunity to lead a great group at an awesome AO. Have a great 4th of July and God Bless America.

Over and out – General

Most T-claps

None found

Mumblechatter

Sorry. No data so far.

Twitter