Posted on behalf of Deadlift:
Run to front of Church
Side straddle hop
Mountain Climber
Merkins
Southern Gentleman / Northern Aggressor
Run to Davie Park Playground
Decent run so stop in the middle for group exercise (LBCs)
At the Playground
3 – Sets:
10X Pull Ups
15x Decline Merkins (feet up)
20x Dips
25x Jump Ups
Over to the Wall:
People’s Chair
Chair with arms up
Left leg up, right leg up
Count off in twos
Over to the rock quarry for a lifting rock:
One person runs the length of the soccer field and back while the other person with their rock (little joke, acronym spells out the group just got SCREWED lol)
Squat to overhead press
Crossover pushups
Rows
EZ Tricep Extensions
Woodchoppers
EZ Curls
Deadlift – I had to add this in
Run back to church, stopping for a plank on the way.
COT
Moleskine (by Gummy)
Great VQ by Deadlift. Solid workout design – good mix of upper body and running. 3.1 miles total, with a bunch of sprints mixed in. There was the little matter of Deadlift forgetting to say the Cadence on the SSH, but he got that straightened out quickly and he was a pro from their on.
Fine performance by my son, Taffy. At 14 he was leading the pack on the sprints against a bunch of old men. I don’t know what the official rules are, but I’m not listing him as a 2.0 anymore. He’s on his own.
Great group this morning. The South African contingent is strong and growing.
Announcements
Contact Spackler to sign up for Thanksgiving morning football
31 men (and Semi Gloss) gathered in a middle school parking lot at 5:30 am. Here’s why:
The darkness of DV scares me, especially with a crowd that big. So off we went. Light jog to the daycare parking lot, then SSH, IW, Slow Squats, IW Mountain Climbers (slight Q fail.) Resume jog to the entrance to Davie Park. Gather the PAX and head down for the main event. Skywalker chose the right side of the park first. So…
Gather at the gate. Run to the end of the driveway, stopping for 10 hand release merkins at each light. Regroup and slight recovery at the end, then back to the gate with 10 jump squats at each light.
From the gate again, AYG to the second light, run backwards to the gate.
Over to the playground. Partner up. Partner 1 runs the short track while partner 2 does the exercise. Flapjack. Repeat. We did this with jump squats, CDDs, LBCs, I think. Mosey to park entrance. Quick Mary recovery, then AYG to the stop light at the daycare center (half mile). Slow mosey back to the cars where we did a little more Mary waiting for the Six (overtime).
Moleskine
3.2 miles – nice work gentleman. Overreacting to my last Q where I did not prepare well ahead of time, this workout was the third version of the weinke that I prepared. So yay me. Still flexible enough to let Skywalker choose if we did the workout on the right or left side of the park first. Also, I noticed during the AYG between the streetlights that Skywalker was ahead of me – I felt bad about myself, since he’s old, but thought surely I’d best him on the AYG at the end. He passed me with about 100 yards to go – apparently I motivated him, so I got that going for me. And I almost (but didn’t) throw up after that part – I was chasing Smokey and couldn’t pass him. Half mile is just long enough to make you question everything about AYG. Good times.
Semi Gloss led most of the laps around the short track. He may have been starting before his partner got back. Smokey did not like it.
Thanks to Skywalker for bringing in the six. I was angry with him for making me almost throwup, so I asked him to go back. Sucker.
Hairball wins the boy scout award for most prepared. Two layers, long sleeves, gloves and a pager. Apparently he was on call if someone had a medical billing emergency at 5:30 am.
Announcements
Contact Spackler about the Turkey Bowl. Site moved to Matthews Sportsplex.
Sign up for the Christmas Party
9 men showed up for a physical examination at The Rock. Here’s their story.
Warmup (SSH, IW, Mountain Climbers) over near the soccer fields. Mosey over to the parking lot with the islands. Continue warmup with forward and backward jog, carioca, etc.
Line up abreast for the beast (lowercase, due to modifications). At each of the 6 medians, do 6 of the called exercise, then run back to the start. Merkins, Squat Jumps, LBCs, CDDs, Sister Mary Catherines, Freddie Mercury).
Begin jog to Day Zero. Varying paces and stops along the way for some Mary. Nobody home at DZ, so we went through to the Yellow Rose (RIP) parking lot. Partner up for the lap around the block. Hand slap merkins at the end. A few of us saw another group of weak looking men during the lap – we invited them to join F3 next weekend.
Head back home, stopping for pullups (as many as you care to do), finishing with a solid Indian Run back to the entrance to the parking lot. AYG to the picnic tables.
10 left leg raises (squats?), 10 incline merkins, 10 right leg. Repeat with derkins and dips.
Mosey over to the parking lot for Mary with intermittent sprints.
Moleskine
The mark of a great weinke is one so well planned that it seems fluid, flexible, open to inspiration from the land and the PAX. That bear crawl up the hill with no way to safely get back down? Planned. The meandering path through the parking lot to where we did the Mary sprints? On the weinke.
Nice work from the guys this morning. Good to have McGee join us after his recent move to the Southland. Dude was fast. Everybody kept up today though – no real six to speak of. Solid work. Lots of good pop culture reference sprinkled throughout too. Bonus. Fragile was dress in several layers of long sleeves and pants, a hat, gloves. I can’t wait to see what he wears in January.
Announcements
Turkey Bowl is on Thanksgiving morning. On a football field somewhere nearby.
Flipper is running a race somewhere and invited others to join him. I stopped listening after he said 13 miles. Not right now, thanks.
9 of El Guapo’s finest men gathered for a plethora of exercises at The Rock. Wait, is that Cottonmouth? It is! Nice collection of regulars, new guys, kotters, the more than famous. Quick disclaimer, then off we went.
Begin a gentle clockwise yog around the church, stopping for some mountain climbers, IW, lunge walks, high knees and various other things on the way back to the rock pile. That’s a half mile by 7:05 if you’re scoring at home.
Select a medium-sized rock. Run a lap around the baseball field fence back to your rock for 25 curls. Repeat with overhead press and tricep extensions. Merkins, CDDs, and planks between laps.
Partner up and choose a larger rock. Catch me if you can around the church – one partner carries the rock, other does 10 merkins and chases, flapjack all the way around back to the rockpile. Ugh. Mary while we regroup and wait on the six.
Slow mosey over to picnic tables. 10 inclines, 10 jump ups, 10 dips. Run around that light post over there and back. Repeat. Over to the hotbox. Right leg on bench, stand up x 10. Left. Right. Left. Mosey to the soccer field. Do an exercise (mostly Mary), sprint to the other goal and back. Repeat about 10 times. AYG to the big white tent (hard to explain), then slow mosey to the cars. Done.
Moleskine
Very nice. Rain started at 7:57. Perfect timing. Fun group of guys this morning – it was great to have Cottonmouth and Lazy Boy back at The Rock. They were beasts on the CMIYC lap. Deadlift was stood up by his FNG recruit, but put in good work on his own. This was Murtaugh’s second post – he worked hard the whole time. Keep coming out – it doesn’t get easier, but you get better. The South African contingent talked a lot about tough guy rugby – apparently toughness is measured by how hard you’re still working at the end. Then Boerewors (I had to look that up) killed it on the last sprint – where was that the rest of the time? Fragile’s (italian pronunciation) otherwise strong effort was called into question when he just quit and stood up halfway through Russian Twists. Bad back? Flipper and Hammer were strong as always leading the way on most of the runs.
No announcements to speak of. Coffee. Mud Run coming up. Etc.
Like Danny Noonan did for Al Czervik, I took the call from Semi-Gloss and stepped in for his broken down, old-man body to take the wheel at Death Valley this morning.
Sufficiently disclaimed, no shovel flag in sight (is there a DV shovel flag?), we immediately headed off campus into Raintree to avoid the sloshy fields of SCMS. Warmup jog to Rising Meadow, interrupted by intermittent warmup exercises (IW, SSH, Merkins, Mountain Climber, Slow Squat). Gather at the bottom of Rising Meadow.
Triple Nickel up the hill with jump squats at the top, hand-release merkins at the bottom. Recovery after with some Mary. Get back to the top of the hill with alternating bear crawls and lunge walks.
AYG down the street, around the circle and back. 1/4 mile total maybe. Repeat. Partner up. Partner 1 does that same loop. Other partner down the hill and back up. Hand slap merkins when the partners meet. Flap jack and repeat. Slow mosey down the hill and do some stuff to recover.
Slow jog to the intersection. More stuff to recover. Dodge the school bus. Then AYG back to the school. Busch and Turkey Leg accepted the challenge from the much younger Swiper – old men win.
Gather in the parking lot for more stuff. Mary, merkins, etc. AYG to the basketball goal. All a little fuzzy at this point. A couple more sprints in the parking lot. 10 burpees OYO. Done. Mercy.
Moleskine
Lots of hands on knees throughout and at the end. And nobody complained when we quit a minute early. So that’s a win.
Furball wore a collared shirt. Trying to up the dress code at DV. Puddin’ Pop did not seem affected in his regular solid gray Wednesday shirt.
There was other awesome stuff, but I need to do some accounting now.
Announcements
Anson County launch this weekend. Contact Glass Joe or Horsehead.
Best 3rd F group in town, Aftermath, meets right after DV at the Piper Glen Starbucks.
31 men gathered at the newly remodeled Charlotte Christian AO for some work. Despite Header’s attempt to make me include burpees on my weinke, I didn’t. We let Busch get his 40 birthday burpees in at 5:28 while most of us just stood there and watched. I think the most burpees done by someone other than Busch was 7.
Onward to the track, mosey around to the other side. Line up abreast and do some active warmup stuff back and forth across the field. That’s right. No SSH. No circle. And we all survived. Continue around the track (quick detour up Grandma included) to the end of the home straightaway.
400m all you got. Recover with IW. You’re welcome.
Gather in the end zone and get in groups of three. 100 yard grinders with merkins and jump squats. Various heights achieved during the jump squats – Cheese Curd was at least half an inch off the ground.
Another 400m all you got. Recover with a little LBC.
Over to the bleachers. 10x right leg step up, derkins, left leg, dips. Run the steps til everyone is done. Repeat. Gather on the flat spot in front of the playground.
2 Mary exercises. Unexpected call to run to the blue door. Repeat.
Partner up and go back to the track. Partner mile. Partner 1 runs a lap while partner 2 does various plank exercises (popular choices were standing, hands on knees, and sitting). Repeat for 4 laps total. Back to the parking lot. Done
Moleskine
Pretty eventful morning. Big crowd so lots of stuff going on. Simba rolled in wearing a sweet lion head shirt. There’s really no reason to own that except to wear to a workout that takes place before the sun goes up. I introduced myself to a guy who looked new – turns out that he used to post in Metro four years ago – Zooks. We wondered if the statute of limitations had run out and he needed a new name. We cleared it with Corporate, so Zooks stuck. Turns out he is Cindy’s (fast Metro guy) brother-in-law too. Good to have you back in the PAX. Sanka pulled up lame about halfway through – I hope you’re feeling better tonight brother. Take care of yourself. I’ve seen Bounce at three workouts this week – his first week in the PAX. Great work! Keep coming out. Good to see Yankee too. I saw Mr. Brady at Harris Teeter a couple of hours later in his civilian attire, carrying a bunch of muffins for “soccer practice”. Sure. Dude even shops fast.
Announcements:
Young Life mud run this Saturday
10/3 Anson County launch – trying to take Area 51 guys out there for the first six Saturdays
5 men loaded up the family truckster and headed on a road trip over to Day Zero for a taste of Bugvergence.
Warmup (while Tootie puts his shoes on). Apparently his prep time was affected by a present left by his dog. SSH, IW, Mountain Climber).
Begin mosey to DZ, stopping for squats and merkins on the way. Joined the DZ fray – seemed like they were just planking, but I’m sure whatever was right before that was more difficult.
More details on the DZ backblast – Strange Brew led a Starfish (25% of the size of The Rock starfish). Then we lined up for a water break. Bugeater took us to the Yellow Rose for some tough running. We left after round 2. I heard that they finished their workout with some planking.
Meanwhile, we ran back to The Rock, stopping along the way for Mary (LBC, Flutter, Peter Parker, something else). Finish at the cars.
Moleskine
Thanks to the DZ guys for welcoming us. It was a nice break for us. Good group of guys showed up at The Rock and got a little more running than they maybe hoped for. Almost 4 miles, I think. I heard the 3 mile beep as we left DZ. It was great to see Dead Lift back out there after a new baby. Skoal posted for his second week in a row and killed it. Tootie worked off a fried chicken dinner with some success. I enjoyed watching Hopper pass Spackler on one of the laps at DZ – both of them have gotten really fast. I was honored to be close enough to see it happen.
Announcements
No regular Rock workout next week. We’ll host a stop for Southern Discomfort. Should be fun.
9 men skipped a European Vacation this week, gathering instead in an Elementary School parking lot at 5:30 am. No shovel flag, but our normal (empty) police escort was there. So off we went.
Slow jog over to the field. Line up abreast (what? no circle? crazy!). Proceed with active stretching (I think) by jogging back and forth across the field – high knees, butt kickers, carioca, bear crawl, plain ol’ jog, etc.
Mosey to the concession area (disclaimer given en route – oops). Partner up. Partner 1 does the exercise whilst partner 2 runs and touches the school. Flapjack. Exercises were incline merkins, step ups, dips, jump squats.
Really slow mosey to the nearby dugouts for some active recovery via People’s Chair. Onward to the side of the school for BTW. Continue to the ring of benches around the tree near Rea Rd.
On said benches, do 20 right leg, sideways step ups (I don’t know what those are called). 20 Left leg. 20 Derkins. Repeat with 15.
Mosey off campus to the left. Stop for a little recovery Mary. Continue down the road to the bottom of the hill. More Mary to recover and start the next set fresh.
Triple Nickels on the hill. 5 HR merkins at the top. 5 lunges (each leg) at the bottom. Repeat 5 times. Stupid hill.
Mosey through the trail. A little Mary on the football field. Onward to the front field for 3-man grinders across the field for about 5 minutes. Done.
Moleskine
I knew I was in trouble with Kirk and One Eye showed up. The old “lead from the back” technique would have to be used today. Turns out most everyone was faster than me. I wasn’t last on the Triple Nickel, but it was close. Bunch of fast old men showed up too (IH, Chelms). Really strong work.
I’ll probably get a letter from Corporate for not starting with a circle, but I felt like active stretching would be more fun today. And I knew IH would give me crap about SSH, so we skipped the circle altogether. I did, however, use (overuse?) the Mary-as-recovery technique to make sure I didn’t die. It’s hard to lead from place to place when Kirk, Chelms and One Eye are breathing down my neck. So I’d just stop and call Mary, and I’m not ashamed.
Good to have the PwC gang out at Hyrda – Furball and Delta did well. Furball went back-to-back with DV yesterday and Hydra today, so I don’t expect much from him at the office today. I didn’t see Queen much during the workout since he was so far ahead of me. Nice work. Semi Gloss wouldn’t stop talking to me during the Triple Nickel. I think he may have been sent back by the PAX to keep me company.
Good stuff guys. Fun workout.
Announcements:
Southern Discomfort August 1.
SOFA WIB on Tuesday’s at OP
Posted on behalf of Hammer
——————————————
4 men showed with tickets for the pain train. Gummy, Hammer, Hops, and Hopper.
First Stop Easy Street –
Warm up
Second Stop IAWTQ Ave
Do suicides with 10 merkins at each stop.
Repeat with air squats at each stop
That’s 120, of each, but whose counting
Third Stop Double Trouble
Partner up
First group run to fence do 10 squats
Second group run to play ground do 5 pull ups
Meet in middle do 10 hand slap merkins
Flap jack
Rinse and repeat
Forth Stop Race Way
Beat the Q for coffee
1. Run to fence 10 burpies
2. Run to backstop 10 air squats
3. Run to hill 10 hill sprints
4. Run to picnic tables 20 dips
Fifth Stop St. Mary’s
Lead by Hops nuff said
Moleskine
So what had happened was….
Knowing that coffee was on the line I decided that I needed to take every advantage to beat South Charlotte’s best. I had 3 pronged strategy for victory. It began with skipping early morning work out led by Hops and Hopper. I figured those guys are fast, but with 1 hr of pain already completed I got a shot. I then appealed to their testosterone and began each Stop with this is a race who is the best. Last, I sand bagged a little until the Coffee Challenge. #didn’tdominate -Long story short it didn’t work, they worked longer harder, and faster than me.
Gummy and I worked ourselves into a delirious state of pain and exhaustion, and lost all ability to operate gates. We both decided it was easier to climb fences. Hops immediately made fun of us, Clemson, and showed us the gates do operate. Gummy and I both knew that Hops couldn’t actually climb the fence and was hiding behind aggression and humor. It’s common for graduates of lesser schools to take pot shots….thank God football season is almost here.
Last but not least Kicken Chicken and Rhapsody from Charlotte Metro couldn’t have finished and would have quit. I have been inviting them for a while now, asking nicely doesn’t work, so now maybe making fun of them will….
Announcements:
Get with Hops for Southern Discomfort. See the preblast on the website for details.
Thinking about putting out a Stone Mountain Challenge.
1. 1.5 hrs away 5 miles in the mountains, waterfalls, big views, and pain stations.
2. first mile almost straight up, at the top incredible views and 15-30 min pain station,
3. 2 miles of slow decent followed by 300 steps down to 200 foot water fall pain station 15-30 mins,
4. 2 miles through thick forest, mountain Laurels, and crystal clear creek, to the Homestead for our last pain station 15-30 mins. Mosey back to the cars.
Any interest?
23 men gathered at Carmel Park this morning, were properly disclaimed, and proceeded thusly.
Jog around Church with high knees, butt kickers, shuffles.
Circle up for SSH, Mountain Climber, Slow Squat.
Mosey over to church courtyard and partner up (super fast guys were asked not to partner up with each other – Kirk countered by picking me. Well played.)
Partner 1 runs a lap around the bottom half of the church. Partner 2 does the called exercise. Flapjack. Four exercises/Four laps. Dips, Jump Squats, Incline Merkins, Step Ups.
Mary break – LBCs and Freddy Mercury.
Repeat the lap (other direction) and exercise set with Derkins and Jump Squats.
Mary break – Flutter, Dolly.
Mosey to the football field. Back with your partners. Line up abreast on the sideline.
Partner 1 runs to the other sideline and back while partner 2 does the called exercise. Each partner did each exercise twice. Diamond merkins, wide arm merkins, CDDs, LBCs, maybe others. With some Mary thrown in between sets.
AYG to other sideline. Then back. AYG to sideline then to the cars. Ugh.
Moleskine
Good times. I know I’m in the middle of the pack at best at DMZ, so I had to design a workout that kept me within earshot of the front of the pack. So lots of laps and sprints. By the end of the workout, I heard some chirping about lack of creativity, but I think you got what you came for.
Spackler, despite his groanings about vacation and time off, is fast. Runstopper was moving well too considering how old he is (and that he has some kind of mystery injury that flares up when he doesn’t want to run anymore).
Announcements
SOFA WIB is official. Meets at Olde Providence Elementary on Tuesdays at 5:30. Watch for the preblast if interested. Sounds easy.