Author Archive Horsehead

COPee

While Glass Joe and Shepherd completed an impressive 5 mile pre-run that allegedly did not involve any trips to Bojangles, a group of 13 mighty men assembled in the Sun Valley Middle School parking lot for a tour of the facilities.  Countertop had to leave after a his solo pre-KB workout, leaving 12 for the main event.

THANG:

Note, I completely made this workout up on the fly – no duct tape weinkes or CSI style diagrams.  I also smoked myself during this thing, so the details may or may not be accurate.  Usually, only about 50% of what I type on these things is true anyway so it shouldn’t be a big deal.

Jog to back of Middle School bus lot for COPee (more on this later).

  • SSH X 25IC
  • Merkins X 20IC
  • IW X 25IC
  • LSS X 20IC
  • MC X 20IC
  • Flutter X20IC
  • Various Plank Holds
  • Outhouse shuffle X 1OYO

Group mosey to Elementary School playground for partner work.  Pair up, and perform the following:

  • 10 pullups, with spotter if needed
  • 15 derkins
  • 20 donkey kicks in swing – disclaimed with the story about the time my pants came off as I jumped through the swing doing these.  Nobody left, we we’re good, I think?
  • Lap around the track
  • Mary to catch up the six
  • Repeato, increasing the reps by 5 on everything except the pullups because only Salt Lick finished all 10 the first time.
  • Mary to catch up the six, including a hilarious round of crunchy frog / v-ups

Pinball run (ICE-9 ™) all the way back to the cars.  Pax race to a waypoint  and then all turn around to pick up the six.  Brief jog together until everyone gets to the waypoint and then another race.  We did about 5 of these until we made it to the cars.  This is my favorite replacement for the Indian Run – seems to push the faster guys much harder and keeps the six in sight just as well.

1 min H2O break, a new Outland site policy at the 30 min part of each workout.  Everyone was still alive – good.

Group mosey out to the practice football field with a stop along the way for some burpees to catch up the six.   Glass Joe did 1 burpee.  He said he did them yesterday, which was supposed be somehow relevant.

Line up across the practice field for 7s, burpees on one end and merkins on the other.  Serious sweating going on now.

Line up again for #bearapalooza across the field, which was now much longer than I had remembered.

  • Bear crawl across field
  • Dizzy Bear back –  beareoke right, beareoke left, and backwards bear
  • Boo Boo bear across – left leg up, right leg up, regular
  • I think we did something else, but I was basically dragging myself across the field with sweaty dirt in my face at this point so I really don’t remember

Run back to Shovel Flag.  Glass Joe attempted an Indian Run #qjack, which I was too smoked to ward off, and we all made it back somehow.

4MOM

  • Flutters
  • Dollys
  • LBCs
  • no idea

Moleskin:

After almost passing out, barely avoiding mouth-to-mouth with Freedom, some dehydration at a workout on Thursday  earlier this week, I was a little concerned about this one.  Should be ok though, Splinter has the last half and leading the first 30 won’t be that bad.  A quick text message late Friday about a rescheduled ballgame put me on the hook for the full 60.  Then, my left knee went from hurting a little to being completely numb on Friday night, which was disturbing.  What’s the worst thing that could happen?

I decided to drink about 800 gallons of water to prepare for this workout so I would not have a re-occurance of events earlier this week.  I started Friday mid-day and fueled up like a camel preparing for a long journey.  Shortly after the SSH in the warmup circle, it was very clear to me that I needed to pee very badly and that this was going to happen soon.  Providentially, there was a new port-a-john very nearby from some construction work that I was able to duck into while the pax headed off to the playground.  I caught a fair about of grief about this, but the alternatives would have been tremendous.  #COPee

Even after the overhydration, we stuck with the water break thing that we had discussed before the workout.  I think it went very well and gave the guys a little more energy to finish the 2nd half strong.  It really didn’t interrupt the workout or take much time away, so it’s a keeper.

It was great to see Salt Lick roll up in his giant SUV.  I thought he had a deflated rear tire or something preventing him from any running, but he was leading the way for the whole workout.  He has the bear crawl knack as well . . . a little unsettling how fast he was bear crawling.

Toughskins is continuing to get after it.  He put in some hard work out there.

The Count is hooked – good work out there.

Big Trade with his #batbelt is becoming a site regular.  He did a great job helping our FNG Dragnet feel welcome and showing him to to do the smooth #modify thing while still looking awesome

Sweat Shop lived up to his name out there today – gross.

FNG Dragnet (Eric) is a former police office who has recently lost a lot of weight and working to get into shape.  He did great today, and says he is coming back.  Thanks to the Outland PAX for making him feel welcome.

Thanks to everyone for putting up with my attempt at leading this thing.  It was a blast.

– Horsehead

 

 

 

 

 

Smokey and the Bandit

While many of our regulars embarked on a mud cow pie soaked journey through the Netherlands of Gaston, SC, the rest of us assembled for a nice little Saturday AM smoker.  It was a perfect day for a workout – absolutely beautiful weather.

The Thang:

Warmup cheeseweaver through the buses, led by the 2.0s.

Warmup COP in the grass field behind the Middle School

  • SSH X 20 IC
  • 10 Burpees OYO
  • IW X 20 IC
  • Hillbilly Squat X 20 IC
  • LBC X 20 IC
  • Flutter X 20 IC
  • 10 Burpees OYO

Mosey to Elementary School Playground

3 Sets of the following, with a partner.  Some planking to regroup after the lap

  • 10 good pullups, with partner assist
  • 20 donkey swing kicks
  • 20 derkins on picnic table
  • Lap around track

1/2 mile run to HS Football Field – No Man Left Behind.  Regroup to pick up the six multiple times.  Climb the fence to get in #mudrun

Line up in End Zone, run field doing following exercises:

Some plank regrouping after the sprints back to keep us together

  • 10 Merkins at 25, 50, other 25, other goal (40 total), sprint 100 yds back
  • 10 LBCs at 25, 50, other 25, other goal (40 total), sprint 100 yds back
  • 10 V-UPs (Crunchy Frog) at 25, 50, other 25, other goal (40 total), sprint 100 yds back
  • 5 Burpees at 25, 50, other 25, other goal (20 total), sprint 100 yds (backwards in honor of GJ)

Climb the fence again #escape and long group run back to Disc Golf Field

6MOM – led by the PAX.  Asked PAX who have not led a workout before to take a shot at calling cadence.  Let the 2.0s take a shot at this too, which was pretty entertaining.

  • Dreamweaver – Flutters
  • Gameshow – LBCs
  • Boondock (2.0)- Dolly
  • Stax (2.0) – Protractor (not sure what to do with the 576deg call)
  • Shoeless Joe (2.0) – Freddie Mercury

Strong takeout by Smoky

Announcements:  bla bla bla

Moleskin:

With only a few pax in the parking lot at 6:56, I thought we may have a really small group today.  It was good to see the latecomers roll up with only a min to spare, especially with all of the 2.0s.  The Sun Valley campus is really a great spot for dads to bring their kids while we workout with all of the playgrounds and the obstacle course.

Strong performances by all – some guys really pushing through the runs.  The partner pullups were tough, but we need to start doing a lot more of these.  After doing these while Stone Cold assisted me picked me up like a small child at Joust yesterday, I realized that I am extremely weak in this area. The goal was to keep the reps fairly low but to keep cycling through exercises today over and over so we could keep good form.  Sometimes doing a bunch of sets of 10 or 20 gives a much better workout than trying to do 50 at a time, since most of us have to really cheat the form when you go to the high reps #headbobbers.

The V-Ups on the field were rough.  I barely finished these.  Looked like a dying possum towards the end, I suppose.

Performance of the day goes to Smokey, as he tried multiple times to race his 2.0.  Bunch of wheezing and gasping, and possibly some dry heaves going on.  Also, he lost.  Bad.  Nobody else wanted any of that action.

Good to see the Dream and Blue Screen clowncar drive up.  Those boys got after it all morning and never gave up.

Gameshow is becoming an Outland regular.  Good to have him stick around for Grindstone afterwards as well.

EE was leading the way on the field work, as usual.

Late Show is running a Spartan Race with his wife later today, but still posted for the full workout.  Strong?  or Crazy?

Shout out to the #Outland Mud Run Team of Drop Thrill, Shepherd, Glass Joe, and Turnpike.  We were thinking about you guys this AM.  Hope you didn’t eat too many cow patties.

 

– Horsehead

 

 

 

The Monkeyburner

A lucky 13, including one FNG, posted this AM in #HazardCounty for the Outland workout. This was a particularly nasty one, the product of weeks, days, hours, mins, a single text message worth of planning.

6AM Pre Run by EE, Glass Joe, and Turnpike to get the blood moving.

The Main Thang:

Run to the buses, run back and forth through all of the buses.  This is called the “Cheese Weaver” and is a favorite of Boondock (2.0), who led the charge to kick us off.

Circle up for some warmup exercises by EE.

  • SSH
  • Imperial Walkers
  • Low Slow Squats

Indian Run to the Elementary School playground, followed by some Lunge Walk.

Three sets of three exercises

  • Step Ups / Jump Ups
  • Donkey Kicks on the Swings
  • The “Washing Machine” (merger of the manmaker merkin and the supine pullup) – looked better on paper, supposedly

Mosey over to the gate for the main event – The Monkeyburner

Two teams of six, and one floating 2.0 helper heckler, each with a single 45lb plate coated with a space age epoxy formulated to bond cast iron to 27 degree asphalt.  The course is 1/2 mile, one way, gate to gate on a straight paved road that connects the Elementary School to the High School.  Team would perform the following exercises while one man pushed the #monkeyburner plate down the road, switching exercises each time a teammate relieved another (or on themself).

  • 15 merkins
  • 15 LBCs
  • 15 jump squats
  • 5 burpees

Initial plan was a there and back, but after it took 30 mins to get there with a long string of carnage and several pax who were barely able to walk or speak we pulled the plug on the monkey and did a double indian run back to home base with the plates.

Back at the school – EE takes back over

10X Donkey kicks IC on the wall, followed by Air presses.  Went up the ladder to 30 air presses and then back down to 5 with the donkey kicking each time.

Mosey back to the main lot for some Mary to round it out,

  • Flutter
  • Dolly
  • Protractor

Moleskin:

Lots of very hard work out there today.  The Monkey Burner was terrible.  Something on those plates EE scored at the Goodwill just didn’t slide very well at all and you really have to dig in hard to get them to move.  Good thing we had the six man teams, because the 4 man team setup I was expecting would have been even worse.    Bit of a humbling internal experience when our team got smoked on the first 1/4 mile and I changed the teams up to try and even things out a bit.  After getting left behind again, it came to me that the common denominator was likely not the fact that I was getting stuck with the slow guys, but that perhaps I was the slow guy.   #IamThird

One thing that I never have to worry about at Outland is leaving someone behind or having someone who struggles with a particular exercise feeling like they don’t have alternate options.  The PAX simply will not tolerate this, and they make Qing these workouts easy.  This is why I feel like I have the freedom to to keep pushing the group fast up front so that everyone gets a hard workout.  I knew there would be a couple of guys who needed some alternatives on the hairburners, but they were quickly picked right up with encouragement and some alternative ways to get the plates down the road without having to do the dreaded “lounge walk” by themselves.  TClaps to everyone through this event, lots of guys really working hard to get those plates to the other gate.  I know I was seeing double toward the end.

Lots of #engineering going on trying to decide how to get the plates back.  I think that GJ and CT were writing a computer program to devise the best method of transport.  Nobody liked my idea, which I forget but was probably awesome.  We settled into a bit of a military march thing carrying them back overhead.  It looked cool in my mind, which is important.

EE’s festival of donkey kicks at the end was not exactly a cool down.  That kept the heart rate up until the very end.  Somehow I got sent back for the extra plate and everyone’s dropped laundry as we rounded the corner back home, which ended up being 10,000 miles away and was heavy and smelled bad and made me complain and put me by myself where nobody could hear me complain and nobody cared but it was hard and this is a run on sentence.

Good to have our FNG “Game Show” join us.  An EH from CounterTop who lives almost walking distance from the site.  We hope to have him back.  His name is Drew, which led to the Price is Right and then to Gameshow.

Drop Thrill had a nice speech at the end for some particular guys who have encouraged him through the past year and gave them some of the MommaDT velcro patches he had made up.  We are all proud of his progress and how he always hangs in there.  Also, the Dora the Explorer bookbag he was wearing matches his sparkly tights.   #hugs  #allergies

Announcements:

  • Golf Tournament
  • GoRuck Light (Hairband and DT)
  • BRR (GJ, EE, Horsehead)
  • New River Half Marathon (GJ and his imaginary friends)
  • Come check us out at #TheGrindstone after the Outland Coffeteria.  We start around 8:30 and are going through a book together as we fellowship and sharpen each other.
  • Zip

 

always a pleasure,

Horsehead

 

 

 

 

 

 

 

The Kevlar Backblast

Paraskevidekatriaphobia

That’s a mouthfull, supposedly an irrational fear of Friday the 13th. Definitely not my deal, since I have always loved the number 13 and frequently chose it as a kid for uniforms and other things when given the opportunity. I guess being named Jason presented a special bond between me and the number, or maybe I have just always been strange . . . but let’s not get too sidetracked here.

14 adventuresome souls posted at Kevlar this AM for my first Q at this gem of a workout, one for some awkward solo pre-kettlebell and another for secret activities in his vehicle.

THE STRANGE:

Mosey past the High School, down the road, and down the dark road to the Cemetery that most of the PAX did not know existed on the property.

Mushmouthed disclaimer (more on that later) while we did the standard fare of warmup exercises set to Michael Jackson’s famous Thriller on my bluetooth speaker. The Thriller Imperial Walkers were probably my favorite. This is truly adult recess.

Mosey back to church parking lot while we picked up TR and Sussudio, who were still in the parking lot exploring their feelings for one another.

Set of 7s on the hill – burpees at the bottom and merkins at the top. More mushmouthed instructions led to some initial confusion, but we figured it out.

Mosey back to High School for stations:

1) Lap around the track
2) Kettlebell swings with assortment of bells, including TRs giant hernia-blaster thing
3) Hairburners with my snow sled disks (lots of complaining)
4) Derkins on the tires filled with ice water
5) Pullups on high bars or Alf pull-ups on low bars

Alternate stations for Spackler:

1) Lap around the track
2) Windbreaking
3) Complaining about stuff
4) Scratching
5) Three total pullups on the low bars

Repeat 4 or 5 times – I forget, then a lap for everyone except those who just ran. I think they just stood around while we ran and kvetched about something.

Circle up for Mary, including Flutters, Dollies, Rosalitas, and some Protractors

Queue up the speaker for another embarrassing round of “Eternal Flame” push-o-rama.

Scorecard:
Bangles 3 / Pax 0

COMMENTARY:

Thriller in the Cemetery was interesting – lots of awkward glances and laughs there. Especially loved the Imperial Walkers. That was a last min idea. You’re welcome.

Got dizzy during the hill work and almost toppled backwards. I don’t think anyone picked up on that, but it was not a good situation. Not sure what happened there, but it didn’t feel good in my head for a few mins.

The cold air and my early arrival for setup had my lips pretty frozen and numb and everything I tried to say for a while came out mushmouthed. I’m generally about 78% unintelligible on a normal day to the big city pax, so this was certainly a challenge and led to some puzzled looks. Oh well – folks talk funny at Kevlar, get used to it.

The snow saucers work better on the thick grass of Outland and Semi-Gloss’s back than they do on the Moonscape field at Kevlar. Should have tested them on Sussudios head first.

TR apparently has taken his relationship with his many kettlebells to the next level. Perhaps this is what he was doing in his car before the workout – writing a ballad or love poem or something. Anyways . . . he got a little fired when some some of the ham handed pax did not use proper etiquette when placing his kettlebells on the ground. Perhaps there is some sort of Meathead cotillion we can all attend to learn the proper manners and decorum when handling these prized delicate objects. Oh well, thanks for letting me borrow them and for not making me carry the huge one back.

Spackler has taken F3 to the next level – basically invents his own advanced workouts to challenge himself while we all struggle with the basics. You set a high bar my friend.

Last night was interesting . . . sitting in my chair downloading some songs for the workout on Rhapsody when I keyed up the “Eternal Flame” on the speakers. Looked around and nobody was there, so I turned it up a bit and may or may not have gotten into a little air microphone business when the M walked in and gave me a look I have not seen before. Oh yeah. She was concerned, I think.

I have to give some serious credit to Bulldog. He makes these gear workouts look easy. He challenged me to set one up for my Q, and I struggled with working out the details. Ended up with something that I think worked ok, only one failure station out of 5? He would have had probably 10 stations and changed up the exercises each time while being mercilessly heckled – truly a skill my friend. We can only try to imitate.

Announcements:

Golf is almost full – like 2 spots left, I think.

Mud Run, BRR, etc . . .

– Horsehead

Diesel

4 Pax posted for what proved to be a smelly endeavor this AM at the Overdrive.

THE THANG:

    Part I made up in the truck just before we started:

Long mosey around the campus to the Sun Valley Elementary School parking lot for a warmup, including:

– SSH
– IW
– Merkins
– Squats
– Windmills

Line up for Suicides, using the trees as markers. 150yd long lot with 6 trees.

Round 1: 5 merkins at each tree
Round 2: 5 jump squats at each tree

    Part I made up while we were doing the suicides:

Partner up and run loop around the lot as a loop – approx 400m track
P1 runs CCW, P2 runs CW – When you meet your partner each time do the following:

– 20 partner hand slap merkins
– 15 partner hand slap merkins
– 10 partner hand slap merkins
– 5 partner hand slap merkins

    Part I made up to get away from the diesel fumes from the buses:

Regroup and long mosey over to the shovel flag hill on the middle school campus

Triple Nickle (Nickle) on the hill – 5 burpees at the top and 5 jump squats at the bottom X 3

– Bear Crawl to where the Flag is supposed to be
– Bear Crawl back
– Bear Crawl back again
– Crab Walk back

6MOM:

– LBC
– Crunchy Frog until the noises were to comical to continue
– Flutter
– Dolly

MOLESKINE:

Nice weather for a workout this morning. The temperatures were pleasant, which made the wind tolerable. I have only been to Overdrive once, during the launch, so I suppose I never made the mental connection that the 9 thousand school buses out there actually ran on the weekdays, coating the campus in a fog of smelly diesel fumes. Pretty nasty stuff, so we moved on over to the disc golf course when the buses started churning. The guys told me, however, that they usually don’t stray far from the elementary school lot so I maybe they are used to it?

Small group – nowhere to hide. We kept moving pretty well throughout the workout, which I’m sure Glass Joe appreciated with his busted ankle and Hairband with his whatever garbage he had for three weeks. #modifyasneeded

Some early talk of lost wedding rings, Qualo, and Safe Ringz. Apparently they make silicon wedding bands for sports and job that prohibit conductive items, like electrical work. Never heard of it – pretty interesting. I remember watching my dad drop a large crescent wrench across some car battery terminals and it arc welded his 14K gold band to his ring finger. Nasty stuff.

Announcements:

– New Q Schedule for Outland on the Google Drive for regulars
– BRR Teams forming
– Mud Run Teams forming

Always an honor to lead

– Horsehead

Time to Make the Doughnuts

The THANG:

PreWorkout:

6:00 KB Session with DT, EE, and HH (some started closer to 6:15 due to technical difficulties) with a few Hairband miles thrown in to keep the blood flowing. Brought out the single arm ladders that TR showed us yesterday before Kevlar and decided to try the whole circuit with a 44lb bell, which was tough to finish. Double E beasted it with a 50lb bell. No idea what happened before 6:15 unless it was on the can at BoJangles. Drop Thrill demonstrated his ability to decipher whether questionable music is actually being played by the original artist or a even more questionable cover band – only missing the mark on the Lego Song when he incorrectly deemed the #realdeal an inferior copy. That one is terrible no matter how it comes out, so i suppose it does not matter much.

The Real THANG:

Doughnut Hole Q

Preparation Drills – 10 reps – 4 count
Bend and Reach
Squat Bender
Push-up
Windmill

10 Tuck Jumpers OYO
10 8 count Burpees OYO

Mosey to Shuttle Flag

8 for the Core – 10 reps – 4 count
V-ups
Bent Leg Body Twist
Rower
Supine Bicycle
LBC’s
Hip Thrust with awkward hold and smile
Flutter Kicks
Dollys

Mosey to SVHS front parking lot

2 sets of shuttle sprints from light pole to light pole

Turnover to HorseHead

Horsehead Q

Mosey around the High School to SVHS Track with a stop for Mt. Climbers in cadence to regroup

Group lines up on track and does following set of exercises OYO, followed by a 400m lap

7 CDD / 14 burpees / 21 merkins / 28 squats / 35 LBC / 1 400m lap

Plank-o-rama to regroup with a few mixed exercises

Repeat entire sequence

Plank-o-rama to regroup again

Mosey to practice field

Ark Loader across field

– Bear Crawls
– Crab Walks
– Karaoke Run
– Bearaoke Crawls
– Long Bear Crawl (ugh)

Indian Run back to Shelter Area

“Bring Sally Up” push-o-rama under the shed. Play “Flower” song by Moby and the PAX do merkins along with the song. The “song” (if it can be classified as such) is basically a repeat of “Bring Sally Up” and “Bring Sally Down” over and over. Nobody completed this. Lots of neat noises coming out though. Idea was borrowed from Bulldog’s Kevlar a while back. Maybe he and Busch completed it then . . . they are bad dudes.

10 Burpees OYO

Single Legged Flutters IC

END

Moleskine:

When we found out late this week that Doughnut Hole’s National Guard deployment was postponed (maybe indefinitely) we roped him in to his first Q on Friday AM. Without much time to prepare, he decided to (ironically?) do some military preparation drills that he was familiar with. And by military preparation drills that he was familiar with, I mean we got busy with bunch of the weird in a group setting. It wasn’t a bad weird though, just a weird weird mostly stemming from unfamiliarity (no IWs or SSH) and the fear of the unknown. It was still weird though, just not in a bad or terrible way. Given that Doughnut Hole is such a quiet and nice guy who also serves and protects our country, we decided to honor this by heckling him mercilessly. He took it like a champ and did not flinch. The 8 count burpees were tough and the running to break up the boot camp drills was a nice way to keep things going. 1st half was a lot of fun.

2nd half was all stolen material. The ladder sequence on the track came from The Charge (yes that is actually a tough A51 workout) where I think we did it 3 or 4 times. I believe that Hamlet led that AM and called it “The Kirk”, so maybe he stole it from something that Kirk did? No idea, but it almost made me throw up so I figured it was good stuff. The PAX kept together surprisingly well, and I could see some guys really pushing it on the runs.

The ark loader was brought out because we had an FNG present and I figured that he might as well get the whole complete body soreness thing over with all at once. #youarewelcome. Our #F3MECA visitor Bling #pigtails smoked everyone on the bear crawls, but didn’t have much luck with the crab walks. Definitely a warm blooded mammal, this one.

Strong move by Bling in driving all the way down from Huntersville to #HazardCounty to EH his buddy Steve. Steve lives right down the road from the Outland site and hung in there pretty well. Since he works for Microsoft with Bling, we named him Blue Screen since we all love their software so much. We hope to see more of Blue Screen at upcoming workouts and less of it on our computers.

DT was struggling today with some general bad feelings going on. I hope he is not getting sick. Way to push through buddy. Sometimes I think the workouts that you feel like you are barely able to complete are the best ones for you.

Strong work by Turnpike and Shephard – good to see them coming out. Shepard is a respect beast and made it through the ark loader with sheer grit and determination. No #loungewalking for this guy.

The shorn Late Show is a sight to behold. May be short lived though, looks like the #GardenGnome is already underway

Good seeing Zip back out. Hang in there brother. We need your counting.

Always fun working out with CounterTop. I’m glad you beat me down so mercilessly at my first workout but kept me coming back. You complete me.

ANNOUNCEMENTS:

GJ and HH running 15K on 2/7 in Columbia with Splinter – MGC Long Run

Outland looking to fill two Mud Run teams for Spring Run

Blue Ridge chatter is high – teams forming now while folks don’t remember how much it hurts

New Third F was given a trial run today after the coffeteria. We decided to run the coffeteria from 8:00AM to 8:30AM and move into the Third F from 8:30 to 9:0A0AM each Saturday at the Sun Valley McDonalds. After some discussion, we named it “The Grindstone” as we sharpen one another by holding our brothers accountable to be leaders in their marriage, families, and community. Since we sometimes have a heavy 2.0 contingency, we will have a kids table set up so they can hang out while we meet. We selected “Not a Fan” by Kyle Idleman as the initial book. We will cover part of the 1st chapter on next Saturday 1/24/15, so everyone is encouraged to get the book by then.

http://amzn.to/1xeMoil

Always an Honor and a Blast

– Horsehead

Snot Biscuits

Pre Thang:

Drop Thrill ran for 1.5 miles
Horsehead ran for 4 miles
EE ran for 5 miles
GJ ran for 5 miles carrying a gallon of thick green mucus

The Real Thang:

1st half – Countertop

Hairband mile or two around the parking lot

COP
– SSH x20
– IW x 20
– Perfect Merkins x10
– 4 count Squats x20
– Mountain climbers x20
– LBCs x20

– Mosey to school bus parking lot
– Lunge Walk Indian Run
– Plank
– Mosey to MS

Chest-O-Rama
– Merkins x1 min AMRAP OYO
– Wide Arm Merkins x1 min AMRAP OYO
– Diamond Merkins x1 min AMRAP OYO
– Elevated Carolina Dry Docks x1 min AMRAP OYO

Wall Work
– Peoples Chair x 1min
– Calf Raises x1min AMRAP OYO
– Peoples Chair x 1min w/ Air Presses x20
– Calf Raises x1min AMRAP OYO
– Peoples Chair x 1min w/ Air Presses x20

2nd Half – Horsehead Q

The Pinball (Ice 9 Trademark)
– Pinball Run back to middle school hill
– Stops on the way for a couple of planks to let the six recover

11s on the Sun Valley Hill (is this the only Valley Hill?)
– Red Pill – choose burpees and jump squats
– Blue Pill (FNG option) – choose mountain climbers and regular squats

Pull O Rama
– 20 hanging rows on the rails
– 19 hanging rows on the rails
– 15 hanging rows on the rails
– 10 hanging rows on the rails
– 5 hanging rows on the rails (failure)

6MOM
– Heels to Heaven X 20IC
– Flutter X 20IC
– Rosalita X 20IC
– Peoples Choice Protractor
– 20LBC OYO to finish it out

Moleskin:

So today was FNG resolution day, and there were reports of dozens, even millions, of new recruits coming pouring into the Sun Valley Middle School campus this AM. The PAX had been threatened with 1/2 hour of burpees followed by 1/2 hour of track if no FNGs posted, and were hyping up the EHs throughout the week.

Enter the fartsack . . .

I rolled back from possibly being banned from the Bojangles across the street and saw the usual cars in the lot. CT had the flag flying and the usual suspects were present, many swathed in their new Christmas clothing with tales of insane relatives and unwanted household appliances. However, there was not an FNG to be seen anywhere. Hairband, who had singlehandedly promised 4, must have forgotten to set his Van Halen alarm clock. No Snowman either, even after making an unbreakable vow with GJ using his snot covered elder wand. We did gladly welcome back two Kotters, Green Thumb and Nekot. And by gladly, I mean that we made one of them puke (whoops).

We had just started the COP when my EH came screaming into the parking lot and jogged over to meet us during the warmup. Bam – success! Back to the original plan of a FNG friendly workout with something for everyone.

Countertop’s first half was designed to familiarize the PAX with the F3 terminology and counting and allow everyone to keep their own pace. Not much running, but a tough push-o-rama that put most at the failure point. All along, GJ kept complaining about his sinus infection and blowing thick green mucus all over the side of the school, the parking lot, several small children, and a hovercraft limousine of Italian nuns. Never you mind the unused grassy areas all around, make sure to blow that stuff directly where the children play. I think he snot rocketed 144 times, which was gross. See how I did that.

The 2nd half was designed to give options to the PAX for how hard they wanted to push it. Most chose the Red Pill (Burpees and Jump Squats) on the 11s, but a couple modified to the Blue Pill (Mt. Climbers and Regular Squats). The Red Pill was tough. After the hill work, there were some serious failures on the rail rows under the shelter, which I would have probably been in the middle of had I not been counting the cadence on them.

Overall, a really strong performance by the PAX. Lots of guys pushing their limit during the pinball runs, which is a cool little thing that Ice 9 came up with a few weeks ago. You can cover a lot of ground without losing the six or forcing the speedsters to throtle back. Basically a series of AYG runs to various intermediate landmarks with “pinball” bounces back to the end to regroup after each sprint. The lead runners end up covering about twice the distance at a faster pace and the guys in the back don’t get left in no man’s land. Indian Runs are so 2014 – Pinball runs are the dog’s bollocks.

Finished out with a test coffeteria at the Bojangles (instead of McDonalds) since we were looking to start some 3rd F discussions next Saturday at 8:30AM and they have a better seating arrangement. Details to come on this, but we are are looking to expand the normal Outland cafeteria to accommodate an 8:00 to 8:30 breakfast/coffee and 8:30 to 9:00 3rd F book study for those who want to hang around.

Speaking of Bojangles, it wouldn’t be right not to mention that a smoked Nekot, on his 2nd F3 post, somehow managed to choke down the crackers through the final COP and COT only to barf them up at the Bojangles. Maybe he should have taken the white pill.

Welcome FNG Chapstick, with the same hospital name (minus the stick part). Reminds me of the comedian who added the “on a stick” line to everything. Chap pushed it hard but smartly modified the things that he needed to to avoid TBQ. Did notice him stripping down layers pretty quickly during the final hill set. He almost, and probably should have, got nicknamed LaFawnduh but we were merciful and gracious.

Announcements:

Joe Davis Run on 1/10. Outland has at least 5 signed up. However, we will still plan to run a normal workout for the rest of the pax. Details to come.

New 3rd F for Union County in the works – looking to meet directly after Sat. Coffeteria. Stay Tuned.

Keep EHing the FNGs. Always glad to have new folks out in Hazard County.

New workout option for Area51 – Survey

Please see the link below to complete a brief survey in order to gauge interest for a potential new workout option for Area51. We are looking to expand the region “East of Providence” towards the Mint Hill area, and this site would serve as a springboard to that effort. The survey should take just a few seconds to complete.

We are looking at Crestdale Middle as the potential site. It’s just over a mile East of Covenant Day, home of Skunkworks and Kevlar.

We are considering Mondays or Wednesdays. Splinter and Horsehead are potential Site Qs and launch would be sometime early next year.

SURVEY LINK

As the World Turn(pike)s

1st half by Turnpike (VQ)

What a great day for my first Q!  Let’s just say we had some downRAINment start us off this morning before the Turnpike downPAINment.  It’s almost that time to start but where is Hairband!  He wouldn’t miss my first Q would he.  Well it appears that may happen.  Guys let’s pick up a kettle bell and start the mosey!

The Thang:

Each PAX grab and kettle bell and mosey following me!  We mosey behind the school past the school buses and time to drop off the kettle bells on the grass.

Hairband sighting!  Just in time for COP!  Likely for him and the rest of the PAX we didn’t get penalized for him being late and that’s on me.  Plus I knew he wouldn’t be a big fan of my workout anyway with the amount of running he was about to endure!

COP

SSH – 15
Imperial Walkers – 15
Low Slow Squat – 15

Let’s mosey over to the playground and plank it up until we are all there.

Since I am sure the PAX enjoyed trick or treating with the family on Halloween and probably at a few too many pieces of candy.  I felt it was my duty to help work it off.

Partner up.

Lap 1

Partner 1 run a lap around the track
Partner 2 LBC’s
Swap plank when complete.

Lap 2

Partner 1 run a lap
Partner 2 The Dolly
Swap.  No more planking on to lap 3 as soon as complete!

Lap 3

Partner 1 run a lap
Partner 2 Freddy Mercury
Swap

Final Lap
Partner 1 run a lap
Partner 2 the flutter
Swap plank when done.

Time for a little catch me if you can one lap.  Partner 1 starts off running while partner 2 does 10 mirkins once caught switch it up for one lap.  Mosey over the the wall!  People chair with arm raises for 1 minute.  Recover.  Wall again this time 6 inches with arm raises 30 seconds.  Recover!  It was an honor Q’ing for the first time thanks for the support hope everyone enjoyed the beat down.

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2nd half by Horsehead

10 Burpees OYO ==> run to middle school ==> 10 Burpees OYO

Kettlebell bus suicides, ala Skunkworks .  Sprints were approx 100 yds.  2 sets each w/ partners.

  • Swings
  • Goblet Squats
  • High Pulls
  • Two Handed Overhead Press

Mosey to middle school to take some cover for some Mary.

  • Flutters
  • Dollys
  • LBCs
  • Makhtar N’Daiye (almost Q fail)
  • Protractor to finish it off

Always fun to help with a first Q.  Turnpike did a great job in keeping the workout simple and straightforward, but not too easy.  No bear crawl weaves or throwing rocks behind your head business, just running and exercise.

The kettlebells were tough, as I hadn’t used one in a couple of months since I hurt my shoulder.   We did a 30 min KB pre workout to test things out and I was planning to abort mission if any pieces of my body flew apart during such.  No explosions, so I continued on.  I suppose this is a bit like Marcel Ledbetter and the watermelon eating competition of Jerry Clower comedic lore.  As the story goes, when challenged to eat a humongous watermelon at a town competition, Marcel disappeared for a while, only to return and eat the entire watermelon and win the prize.  When asked where he went, he replied that he had a similarly sized watermelon at home and he figured if he could eat that one, then he could eat this one too.  This is how my mind works folks.  #onanotherlevel

Stories abound of a Late Show and Hairband private workout on Friday with Richard Simmons attire.  We may be looking for a new AO soon.  #securitycameras

Welcome Outland FNG Steak-Umm.  Strong performance today, especially with all of the running we did.

Missing Zip.  Possibly at home eating Skittles out of his belly button.  Gross.

Boondock continued to be strong, begging to post with me this morning even with the miserable rain and a 6:15 pre workout.  He was begging for the truck heater and some hot chocolate about 30 mins in, but stuck with it.

Thursday BackBlast deadline  – get you some of this.

 

– Horsehead and Turnpike

 

 

 

 

Drop Thrill drops the bomb on Outland

As some of you know I’ve been waging a war on fat and the fat man has been disappearing slowly but surely. As I approached the 40 lb. weight loss mark, I told a few guys at Outland I wanted to Q after I reached 40.

With my first GORUCK Light a few weeks ago, last week’s 1 year anniversary of Outland’s launch, my virgin Q had to be pushed off a bit. Still, 40 was a nice round number and I borrowed and modified a workout of Dora’s from 2013 that involved lots of 40’s.

Run to shovel flag

40 IW
30 Squats
20 SSH
10 Parker Peters (in honor of the hilarity from Zip’s Q last week)

10 LBC
20 Carolina Dry Dock
30 LBC (what again?)
40 Squats (where did this Q come from?)

Run to buses

Time to climb and descend the ladder. This will all add up to 40 of each exercise.

Ladder: 2,4,6,8,8,6,4,2 (One round of each exercise then move up/down the ladder)

Dips
Merkins
Step Ups
Squat/Hold/Jump or Star Jumps

Next up

40 Second People’s Chair
Run the school buses (about 1/3 way down the row of buses)
40 Second People’s Chair with air presses
Run the school buses (about ½ way down the row)

At this point I handed the reigns over to Horse Head. Thanks Horse for the 44 LBC’s or whatever they were at the end in my honor (44 lbs. down as of today). I was smoked at that point, no idea what we did by the end.

Just a quick thanks too all the men of F3 and the founders. Been an amazing 5 months in F3, can’t wait to see myself after a full year. DT Out!

Horsehead Q (for posterity, not that anyone cares)

Long, dysfunctional, Double Applesauce run to the practice field. More of a group mosey/weave thing with an eclectic vibe to it.

Various Ark Loader events – forwards and backwards Bear Crawls and Crab Walks back and forth across the field with mixed in squats and mountain climbers and little recovery. Lots of Lounge Walking going on towards the end, so we stopped that. Also threw in some various runs and sprints for variety. #crowdpleaser

Next event was P1 AMRAP alternating sets of merkins and LBCs while P2 takes a long lap around the baseball field – outside the fence. Flapjack.

Round 2 was P1 alternating sets of burpees and mountain climbers while P2 does the lap. Flapjack.

Running out of time – some LBCs, Planks, and 44 Bicycles to close it out.

Posted by Horsehead on behalf of Drop Thrill