[Editorial standards preclude me from posting the full quote, I think.]
14 PAX eschewed the warmth of home and ventured out onto the frozen tundra of SCMS. Lots of men in tights today. Alone in my bare-legedness, we proceeded to the football field.
Warmup 1/2 lap around the track. Circle up for:
SSH x 20, 20 slow jump squats
Hand release merkins x 20, 15 slow jump squats
IW x 20, 10 slow jump squats
Mountain Climber x 20, 5 slow jump squats
1/2 lap around the track. Line up on the sideline.
Karoake back and forth across width of field. High knees. Butt kickers.
3/4 lap around track. Line up on the goal line.
Here and There: 15 CDDs there (other end zone), 5 jump squats here, 10/10, 5/15
3/4 lap around track. Line up on the sideline.
Lungewalk halfway, jog it out. Bear crawl whole way, Broad jump halfway, jog, Inchworm halfway, jog.
3/4 lap around track. Line up on the goal line.
Here and There: 15 HR Merkins there (other end zone), 5 Lunges here, 10/10, 5/15
3/4 lap around track. Line up on the sideline for Mary.
All x 15 with a sprint to the other sideline and back between each exercise.
Flutter, Dolly, LBC, Russian Twist, Peter Parker, Parker Peter.
AYG back to the cars. 10 merkins to use up the last few seconds.
Moleskin:
Lots of tights today. You guys need to save something for the single digit days. I wanted to keep us moving the whole time to minimize the time we could realize how cold it was. Seemed to work for me. I still sweated through my hat.
Good work by everyone. Somebody was flying out on the right side of all the Here and Theres, but I couldn’t tell who it was. Freedom is coming up the running curve – keep working hard.
Announcements:
Last call for shoes. Apparently they’ll take clean workout gear in good condition too.
RSVP for the Christmas Party by Thursday.
Three men gathered at OP and braved a chilly Ascent. Two had been there for kettlebells for 30 min by the time the Q rolled in just before 7:00. All-pro lineup, so no disclaimer, and the moderateness was dialed up (or back?) a little. Away we go.
The weinke was made up of the greatest hits of the other workouts I posted at this week.
Warmup
SSH, IW x 20
Lineup on the goal line. Do the exercise to midfield, jog to the other side.
Bear crawl, high knees, butt kickers, crab walk.
From The Matrix (Joker)
Mosey to the playground for a moderate Murph. 1/2 mile run around the school, 50 pullups, 100 merkins, 150 squats, 1/2 mile around school.
From Anvil (Hops)
Mosey back to the field. Partner work (tricky with three people). And we avoided some of the more awkward things Hops had us doing at Anvil.
Push and pull. Hand slap merkins. Sit ups/planks.
From Hydra (Iron Horse)
Ladders from 10 down to 1. Do the exercise, sprint (jog?) to the other side (50 yards), do the exercise and so on. Merkins, Squats/Groiners, LBCs. With Mary between each set.
Mosey to the benches for 10 jumpups, 10 dips, 10 derkins. Repeat for 4 minutes until time is up.
Done
Moleskin: Thanks to Slim Fast and High Tide for posting. I would’ve gone home if they didn’t show up. Good work men – especially having done some pre kettle bell work. Slim Fast has some winter gear work to do before the really cold weather gets here.
I’m tired of coming up with creative workout titles. I’m switching to all Chevy Chase quotes.
17 men gathered at OP for the weekly battle against the Hydra. Properly disclaimed, we proceeded thusly:
Mosey to the field (I disclosed in the pre tweet that my foot hurt. So if you were looking for a lot of running, our 50 yard warmup run should’ve squelched those dreams.)
SSH, IW, Peter Parker, Slow Squat x 20
Gather on one end line. Do the called exercise halfway down the field, then jog the rest of the way to the other end. High knees, butt kickers, carioca both ways, bear crawl, crab walk.
Back on the end line for a pyramid. Run to the other end and do 5x HR Merkins, jump squats, CDDs and lunges. Back to the other side for 10x. Then 15x, 20x, 15x, 10x, 5x.
Circle up in the middle for Ring of Fire. Hold plank (regular and elbow) while members of the PAX take turns running around the outside of the circle until all have gone.
Mosey to the concession area for an abbreviated pyramid. Select a bench. Do 5x jump ups, incline merkins, dips, derkins. Run to the bullpen net (50 yards) and back. Repeat with 10x, 15x, 10x.
Mosey back to the field. Gather on the end line. Do the called Mary exercise, in cadence, then AYG to the other end line for the next exercise. Flutter, Dolly, Rosalita, Russian Twist, Protractor, Peter Parker.
COT
Moleskin:
Well that was fun. With a bad wheel, I had to dial back the running that I usually rely on to keep the heart rate up.
Good work by everyone out there. Hopper was killing it on the first pyramid. It was good to see Lost Weekend back out there after a long recovery from an injury. Runstopper brought the tights out again despite the balmy 60 degrees at go time. FNG Velvet got it done. Great first workout!
Announcements:
Keep bringing shoes. We have some work to do to reach the Area 51 goal of 500.
Christmas Party is on 12/6. Watch for preblast soon.
Specialty workouts coming up – The Brave is doing the Army Ranger test tomorrow. It sounds terrible. Look it up. There is a Marine Corps workout at AG on Saturday. See website for details.
On a cold, rainy morning, 9 men gathered at The Rock. I made up the workout as I went, so this may not actually be what we did. But it went something like this.
Warmup
Jog briskly to the covered sidewalk near the fake grassy knoll.
Line up (a circle would’ve left us exposed to the elements).
SSH, IW, Slow Squat, Mountain Climber all x 20
Jog briskly to the back entrance – you know, the one with the giant hill
Triple Nickels – run to the bottom of the hill, 5 jump squats, back to the top, 5 burpees. Repeat five times total.
Walk slowly to the bottom of the hill. Suicides using the cracks in the median. Finish at the top.
Jog less briskly than before to the rock pile. Select a rock that you are not embarrassed to be seen with. Partner up.
Partner 1 runs to the light pole (100 yards) while partner 2 does the exercise with the rock. Flapjack. Repeat with various exercises. Curls, overhead presses, Tricep extensions, squats.
Partner 1 grabs a large rock and runs toward the second light pole (200 yards). Partner 2 does 7 merkins and then gives chase. Flapjack until back at the rock pile. Return your rock to its home.
Jog slowly to the pavilion. Recover a bit with some People’s Chair. AYG to the picnic tables (5 yards).
Here and There – 15 merkins there (another light pole), 5 merkins here. 10 there, 10 here, 5 there, 15 here.
Select a picnic table. Derkins x 10, Jump ups x 20, Dips x 30
Mary – LBC, Flutter
Repeat with Derkins x 10, Jump ups x 15, Dips x 20
Mary – Dolly, Russian Twist
Walk to the soccer fields. Line up on one side. Divide into two groups.
Group 1 sprints to trash can (20 yards) and back. Group 2 does the same when last of group 1 finishes. Repeat 4 times total.
Repeat 3 times to second trash can (40 yards), first big soccer goal (100 yards), second big soccer goal (200 yards).
Walk back up to the driveway. Lunge walk 50 yards. AGY down one aisle and back to cars – 150 yards.
Moleskin:
Seriously? It was 55 and dry a couple of days ago in the morning. Not so much today. I was surprised to see 9 men at go time this morning. I knew Hops was coming, but I thought he and I could go get some coffee when nobody else showed up. It ended up being a good workout. We covered 3.4 miles according to my watch. Not bad for staying on campus.
Great work by the group this morning. Hops led the group in all exercises not involving burpees (Runstopper). I spent the whole morning just behind Jamboree. I think he was messing with me.
24 men gathered at the park for DMZ. After being properly disclaimed, we proceeded thusly…
Run down to the school. Circle up.
Warmup
SSH x 20
IW x 20
Slow squats x 20
Mountain climbers x 20
Mosey around to the back of the school. Gather near the tree for Here and There. Here is the tree. There is the gate at the top of the hill.
Merkins there x 5
Merkins here x 15
There x 10, Here x 10, There x 15, Here x 5
Recover in People’s Chair on the school wall
Mosey around the school to the benches in front. Partner up.
Partner 1 does exercise while partner 2 runs to the end of the parking lot and back. Flapjack and continue to 100 reps. Dips first, then step ups.
Mosey to the hill on the right on the way back to the park. Triple Nickels with burpees at the bottom and jump squats at the top.
LBCs while we catch our breath (whisper cadence).
Run to the church parking lot. Circle up for Mary. Flutter, Dolly, Protractor.
Gather at the top of the parking lot hill with your partner. Partner 100s again with merkins and squats.
Run down to the bottom of the hill. AYG to the path back to the church. Ouch. Done.
Great work this morning by the PAX. Welcome to FNG Frack.
Posted on behalf of Hoppper
17 F3 Vets showed up for a Saturday morning tour of OPE. YHC noted it was a hearty, experienced pax so the workout got spiced up immediately. These 17 men answered the cayenne peppa’ I added with no issues. I also learned later it was an Ascent record at 17…..sweet!
COP:
Two laps around the small track with the following mixed in:
High knees
Running backward
Karaoke left
Karaoke right
After the disclaimer was quoted, we jumped into the following:
20 SSH
10 Merkins
20 IW
10 Merkins
20 Mountain Climbers
10 Merkins
20 Freddy Mercury (fast then slow)
10 Merkins
Mosey to through the trail in the woods to the intersection of Foxworth and Windyrush. Triple nickel from Windyrush up hill on Foxworth to Bedfordshire. Squats at the bottom and wide arm merkins at the top. Plank until the pax finishes.
Indian run up Windyrush to right o Rea Rd to get us back to Olde Providence Elem. Fireman Ed took the conn to lead the pax in a meeting with Jack Webb….up to 7/28.
Mosey to back of OPE for wall work, including 90 degrees with arms extended, right leg up and left leg up (at different times, obviously) as well as balls to the wall.
Mosey to the concession area for some partner work. Partner A does 10 LBC’s and 10 flutters while Partner B does 10 dips and 10 incline merkins (flapjack and alternate 3 X). Plank while waiting for the pax to complete.
Mosey around the baseball field (long way) to the playground. Partner A does 5 fence jumpers while Partner B does as AYG pull-ups (flapjack and alternate 3 X).
Mosey to wall next to parking lot for 90 degrees with arm presses (25 X 2).
Finish up with mary including russian twists, rosalita (turns out Geraldo really can count to 20 in Spanish), LBCs and the protractor.
COT:
Wow, it was a beautiful morning and the magic of it was only matched by the men who showed up…..great crowd who plowed right through. Lots of familiar faces, too, which makes it extra special. Not sure who brought the shovel flag (mainly due to my being at least the sixth guy there which does not say much for my “early worm” tendencies), but needless to say that also makes the workout extra special, so thank you. We almost got ran over twice while conducting the triple nickel on Foxworth…that would have really put a damper on our day so thanks to all who shouted out “CAR” at the right times! Lastly, Furley, I am impressed how you toughed it out yesterday! I know you were hurting from a prior injury, but you showed up and conquered it….way to persevere, man!
High Tide, thanks for letting me lead. Ascent was my first AO eleven months ago so it is near and dear to me! Thanks for a great morning pax….you guys were fantastic!
SlimFast, thanks for a great take-out and prayer in BOM.
Announcements:
The Elizabeth Santos run is today.
Sign up for Mud Run bus ASAP if you are attending.
Hopper
11 men heard the call for a BRR recovery workout and assembled at SCMS to stretch things out.
Slow mosey down to check out the new track. New pavement. No fancy private school padded track. Just fresh public school pavement. One lap around, dodging the RFYL crew going the wrong way, then back up to the parking lot for a warmup.
SSHx20
I can’t believe I forgot to do IWs
Mountain Climber x 20
Slow Squat x 20
Easy jog down to the Davie park entrance. 10 merkins, 10 LBC, repeat 5x.
Continue easy jog to the Calvary parking lot. Walk up the gentle incline entrance.
Assemble at one end of the parking lot. At each island, do 5x of the called exercise all the way down to the last island. Then briskly jog back to start. Start moves up one island every time.
Merkins, LBCs, CDDs, Squats, Flutter, Dolly, Merkins.
Amble over to the soccer field, gingerly walking down the hill on a diagonal so as not to fully engage the quads.
Two groups, one on each side of the trash cans. Group 1 sprint to first trash can and back. Group 2 does the same when group 1 finishes. Repeat 4 times. Then 3 times to the next trash can. And once to the soccer goal. Cut short to allow time for a slow mosey indian run back to the school.
COT
Moleskin:
I was definitely not going to work out today. Then on Monday afternoon I get an email from Turkey Leg, “Still up for Q of Fast Twitch tomorrow?” Ouch. Sure. At least I can control the pain. Thanks to my BRR brethren for coming out to share in the recovery pain. Lots of war stories. 1/3 of the Flatnin’ The Hills team was out there – nice work gentleman.
Announcements
Area 51 9/11 Convergence at Calvary Church on Thursday at 5:15 (AO for The Rock and Anvil). Normal 45 min workout
Turkey Leg expressed appreciation for the support he and his family have been getting from the PAX. He said his dad loved the idea that we were all wearing armbands with his wife’s (TL’s mom) initials at the BRR – like the NFL helmet stickers, he said. Very cool.
4 men gathered at OP to start their weekend out with a workout. Properly disclaimed, we proceeded thusly….
Warmup:
Mosey to tball field and circle up (more like a square, but still)
SSH, 10 merkins (civilian count)
IW, 8 merkins
Slow Squat, 6 merkins
Mountain climber, 4 merkins
LBC, 2 merkins
The Thang:
Out to the parking lot for something like Grinders, but modified for 4 people.
Station 1: Merkins
Station 2: Squats
Station 3: CDDs
One guy at each station, one guy starts as the runner.
Run from station 1 to 2, tag the guy at that station who runs to the next station. Do that exercise.
Repeat for 3 full rotations.
Mosey over to the benches around the tree
10 dips, 10 step ups, 10 incline merkins. Repeat 3 times.
Mosey across the street to the church rockpile. Choose a rock that others won’t mock.
2 guys do the exercise. Other 2 guys run to the basketball goal and back. Flapjack.
Repeat with curls, overhead press, tricep extensions, squats.
Indian run to the hill in the neighborhood behind the football practice field, pause for a little Mary halfway (LBCs, Flutter, Dolly)
Triple Nickels – 5 jump squats at the top, 5 merkins at the bottom, repeat 5 times
Mosey through the trail to the football field.
Line up on the 50 for suicides. 40, 30, 20, 10, Goal line.
Mary (Rosalita, Protractor, Something else)
Mosey to the front field
Russian twist, hold plank for one minute, sprint to the fence
COT
Moleskin:
We had a good, small group this morning. Plenty of chatter and getting to know each other. Welcome FNG Banjo (Brad B). He was headlocked by Champagne and another guy (unnamed by Banjo) who texted him early this morning to say he wasn’t coming. Banjo still posted – strong.
Lumbergh and Goon were clearly holding back all day. When it came time for the final sprint, they were out front. Goon pulled the group through with his cadence counts all morning. It was nice to see Hopper do a fly-by during his 11 mile run this morning. Thanks for coming out guys.
26 men assembled in the mist. The satellite watch says 5:30. Let’s go.
Warmup
Run around the church next door and assemble in the parking lot.
SSH x 20
IW x 20
Peter Parker x 15 (hold it)
Parker Peter x 15
Mosey up to the courtyard
Jump-ups, Dips, Derkins x 5 each, then run the shorter loop around the church. Repeat with 10x, 15x and 20x with a lap between each set.
Mary in the courtyard
LBCs, Flutter, Dolly
Mosey to the bottom of the parking lot
Triple Nickels: Run up the hill to the big planter, 5 HR Merkins. Back down the hill, 5 burpees. Repeat 5 times total.
Mary in the parking lot
Rosalita, LBC, Protractor, Russian Twist
Mosey back to the courtyard, partner up
Partner 1 runs the big loop around the church. Partner 2 does exercise. Flapjack.
Squat jumps, Merkins, Lunges, CDDs
Back to the park for COT.
Moleskin
We covered almost 3 miles this morning and never left the church parking lot. Proof that you can get in a good workout anywhere. I had a nice discussion with Brushback before we got started about all the great options around the DMZ AO for a workout. Carmel Park, the school, RTS, Pellyn Wood, etc. Or we could spend the whole 45 min in the church parking lot.
Thanks to Kirk and Runstopper for covering for me as I led from the middle of the pack. They didn’t let the front runners catch their breath for long before starting some Mary or Plank-o-rama. There wasn’t much enthusiasm for the jump squats or lunges (audibled down from Sister Mary Catherines) – I think everyone’s legs were dead by then. Mine were.
Thanks for the opportunity to lead at DMZ – first time Q there. I was nervous because there are some fast guys there, and I don’t know a lot of them. I didn’t get the heckling that I normally get down south, so thanks for taking it easy on me.
11 men of the Southland gathered on a cool, August morning.
Warmup
Run to the field in front of the church
SSH x 20
IW x 20
Peter Parker x 15
Parker Peter x 15
Slow Squats x 15
The Thang
Mosey to the top of The North Face, partner up
Partner 1 runs up the driveway, left at the trees, left down the hill and up the North Face. Partner 2 does exercise. Flapjack. Repeat for 4 exercises:
Merkins, Squats, CDDs, Lunges
Mosey to the church. Grab some wall.
Alternating People’s Chair, BTW for a few minutes. Hey, I’ve never noticed those picnic tables before. 30 dips, 20 incline merkins, 10 derkins.
Mosey to the top of the hill at the back entrance.
Triple Nickels – 5 jump squats at the bottom of the hill, 5 merkins at the top, 5 times down and up the hill.
Mosey to the rock pile. Select a manly rock. Circle up for exercises. Rotate to the left after each one.
Curls, Tricep extensions, overhead press, squats, teabag, bench press, hold the rock out with straight arms in front of you.
Rejoin your partner, select the larger of your two rocks. Chasers around the church. Partner 1 grabs rock and takes off clockwise around the church. Partner 2 does 10 merkins and chases partner 1. When caught, partner 1 does 10 merkins and partner 2 takes off with the rock. Repeat until you get back to rock pile. Return rocks to their homes.
Circle up for a little Mary. Flutter, Dolly, LBCs.
Split into two groups and line up on the starting line. 3 sprints to the lightpost and back. Groups alternate for recovery between sprints. 2 sprints to the grassy median. 1 sprint to the really far away incomplete light post base.
Done
Moleskin
I love the Calvary AO. So many options to inflict pain. We stayed on one half of the campus today and never got bored. Great work by the PAX today. We covered 3 miles, all in sprint form, mostly on hills. No 10 counts – rest came in the People’s Chair or Mary. Chelms and Runstopper were getting after it on all the runs. Cadillac hit the turbo button on the sprints, but I’m not sure his shorts stayed clean. Not good. Happy Birthday (tomorrow) to Ninja Turtle (16). I worked out with him twice this week – the kid gets it done.
Announcements
Mud Run signups are still open.
BRR teams need drivers.