Author Archive Hairball

Winding and grinding at the DMZ

31 of South Charlotte and Metro’s finest posted at the first DMZ of 2015 today, ready to hit the ground running in a new year. After acknowledging we had 2 FNGs a brief disclaimer was given and we were off.

The Thang:

Fast mosey to Carmel Middle to circle up for some COP

SSH x25 IC
MC x20 IC
IW x25 IC
PP x 20 IC

Partner up into groups of 3 for some rock work grinders – 2 lifting rocks per group of 3. Each tripod worked together to complete the given number of exercises.

Round 1: curls x200, tricep extensions x200. P1 started with curls, P2 triceps, P3 ran to relieve P2. Flapjack until exercises complete.

Plank-o-rama til the 6 finishes

Round 2: overhead press x200, teabag squats x150

More plank-o-rama

Deposit rocks and mosey to the track. Choose your own adventure clearing the fence – some pax used the functional gate, others preserved their fresh white Nikes and opted for the up-and over approach.
CMIYC partner carries
Lap 1: P1 run carry P2, P3 hand-release merkins x10, flapjack

LBC OYO til the 6 arrives

Lap 2: repeato with squats x10
Mosey to the hill bedise CMS for some Triple nickel hillwork: merkins at the top, squats at the bottom

Mary:
Flutter x20
Dolly x25

Mosey back to the park with some obligatory burpees (x10 OYO) at the speed bump

Plank up for a jailbreak to Carmel Rd.
Moleskinny:
-It was an honor leading the pax (for real) this week at DMZ. Enjoyed a rare morning without rain.

-Welcome FNGs Tenderfoot and Mallory – strong work out there

-There was some debate amont the pax about the naming origin of Spackler’s Hill. McGee was amped to meet “the” Spackler this morning. #celebrity? or #oxymoron? @F3Metro: need some clarity on the origin here.

-The group partner carrying Parliament’s 2.0 smoked the pax. Next time how about partner carrying a partner carrying the 2.0?

-Lots of mumblechatter about the F3 ski trip. Hope you’re heading west – NC “slopes” look a bit brown

-A rogue cyclist attempted to “race” the pax on the jailbreak run. Nice try pal. Little did he/she know several pax wore their smokeboots this morning.

-TClaps to Hops for taking us out.

Announcements:
-Joe Davis Run 5K/10K/Both options – January 10, 2015. This is an incredible event put on by Rock Thrill from Area 51/Fort Mill, and his family to honor his brother and benefit Keystone, York County’s local authority on substance abuse and addiction. More info here: http://f3nation.com/2014/10/17/2015-joe-davis-memorial-run-preblast-registration/.

YHC heard there are bragging rights on the line as well. Which region will post the fastest team?

Jack Webb wears skinny jeans

With the shovel flag firmly planted under the watchful eye of the Day Zero Hawk and the music rocking, Prohibition gave a quick thanks to Radar and Purple Haze for handing over the reins and jumped right into it:

The Thang:
Casting aside the notion of easing into new management and a new year at Day Zero, Prohibition kick-started the COP in cadence to some tunes that got the pax moving. “What?! No SSH?!” The outgoing site Q’s wondered aloud whether this transition to new leadership was really going to work out.
-Merkins x 18 IC
-LBCs x 20 IC
-Wide Arm Merkins x 18 IC
-LBCs x 20 IC
-Diamond Merkins x 18 IC (crowd pleaser)

Mosey off-campus toward greenway down Radner Ln
Hairball COP (IC) midway down Radner
-Low slow quat x20 IC
-LBC x 20 IC

Mosey to cul-de-sac for another COP
-Merkins x 20 IC
-Flutter x 20 IC

Fast Indian Run along greenway to Elm Ln overpass.  Grab a stone/boulder.
Jack Webb w/ stones:
1 merkin/4 overhead press
2/8…up to 5/20 then back down to 1/4

More stone work all in cadence:
-Curls x 20
-Overhead Press x 15
-Tricep extensions x 10

Put stones back.  Mosey to greenway ramp up Elm back to Touchstone. Hang a Luigi on Bevington towards Radar’s old crib. Plank up at the 3-way stop. Hairball made sure the pax came to a complete stop at the stopsign (you’re welcome, Radar).

Hill work:
7’s up Hemingford Ct – squats at the bottom, burpees at the top
Plankorama and a mosey back to the benches on campus.

On the benches:
– Dips x 15
– Derkins x 20
– Stepups x 30
Rinse & repeat

4-way lunge across the parking lot

Jailbreak run to the shovel flag.

Circle up for some Mary
-LBC x 20
-J-Lo x 10
-Rosalita x 20
-Protractor

Ye Olde Moleskine:
-Total ground covered today 2.5+ miles. The new site Q’s were going for that perfect balance between running and strength work.

-Alf, Joker, and Teddy were absolutely crushing the hill work. The inspiration from the RFYL ladies must have gone to their heads.

-Mighty Mite and Ickey Shuffle smoked the pax on the jailbreak.

-Semi Gloss made a quick appearance, hammering out a pre-run with Spackler before the workout.

-Good seeing Mighty Mite back from the mountains out west. The altitude training is definitely giving this guy a leg up.

-The pax explored some newer territory today. The stone pile on the greenway under Elm Lane looks like the home of a troll. The stones ranged from football size, to small asteroid. Several of the pax weren’t shy about picking up small boulders today.

-The scouting report didn’t prep the Q’s for the Run For Your Life marathon on the greenway this morning.  Made for an interesting round of Jack Webbs with the 100+ tomatoes passing and rooting us on. Not sure if anyone noticed Purple Haze quickly take his shirt off and double his reps.  True story…maybe.

-Great group of guys today.  Good to see a few faces from other workouts.  Glad you got a taste of Day Zero, you won’t want to go anywhere else.

-The music is Prohibition’s new thing.  It was apparent pretty quickly that his choice of music isn’t the best…unless he’s into partying with high school kids.  It did spark quite a bit of mumblechatter, however.

-Radar was up to his usual hazing of the Qs.  Started with the music in which he asked about Prohibition’s skinny jeans (or to Haze – jeans).  Continued with bashing his cadence call and making fun of his tiny watch.

-Late in the workout, a few of the pax noticed a hawk perched on top of the school roof. Over the next months, the Qs will be practicing falconry and have a real all-American show ready for the pax. Think smoke, pyrotechnics, Johnny cash blaring, with the hawk perched on the shovel flag. Come back regularly to see the action.

Always a pleasure leading a fine group of men, who show up ready to work. Prohibition and YHC are honored to take the lead of a fine site that Radar and Purple Haze created. We’ll do what we can not to royally screw it up.

Announcements:

  • Sign up for the movie.  Only have about 22 so far.
  • Day Zero will converge at the Rock on 1/10 due to Joe Davis Run
  • Go Panthers.