Author Archive Kirk

Hydra PreBlast – Crescent Moon Hopper

Tomorrow’s workout will be an adaptation of two old WIB favorites: the Crescent Moon and the Island Hopper.

Partner up – similar size

Run to the playground. Each partner completes 20 knees to elbows, 20 squats (x2)

Run to the concession stand. Each partner completes 20 dips, 20 jump ups

Run to FB field. Each partner completes 20 partner derkins, 20 partner LBCs

Over the “river” and through the woods to grandmother’s – NO, to the Foxworth Hill and don’t forget to make the turn. Backwards run up the hill to the stop sign. Each partner completes 20 jump lunges (each leg) and 20 burpees (x2).

Run it in reverse: back to FB field, concession stand, playground with same exercises at each station. Lather, rinse, and repeat as time allows.

For those keeping score at home, that is four (4) stations with two (2) exercises per station and a little under 1 mile total, there and back.

Each team should be able to complete at least 2 full cycles. Totals would be at least:

+/- 2 miles
80 knees to elbows
80 squats
80 dips
80 jump ups
80 derkins
80 LBCs
80 jump lunges
80 burpees

If so inclined, meet at Olde Providence Elementary lot.  We’ll launch at 0530.  Optional run to OP from HT leaving around 0520.

Scenic hills of Pellyn Wood

21 men ventured beyond RTS for a morning mosey through the scenic hills of Pellyn Wood.

The Thang:

Mosey to RTS basketball courts for COP

SSH x 30
Merkin x 20?
IW x 20
Wide arm x 10
Squat x 20
LBC x 30
Diamond x 10

Run across Sharon View to Hardison, entering into Pellyn Wood.  Left on Gorham Dr.  Up and down the hills, stopping at newly named Walden pond for:

Dips x 20

Continue up and down the hills to Le Maison, which Agony explained meant “The Mansion”, stopping for:

Flutters x 50 (nice round number)

Back up the hill, back down, stopping at Walden pond again.  Decline plank while waiting for the six and then:

Derkins x 20

Run back up the hill, left up the hill that is Howland Ln.  Plank for the six.

7’s on Howland Ln. hill

Burpees at the bottom (start with 7, down to 1)
Turkish get ups at the top (start with 1, up to 6)

Backwards run to the top of Howland Hill for Jumping Lunges (x 10 each leg)

Run back to Carmel Park

SMM:

Lots of chatter about the amount of running, and the hills.  Those hills were no joke with lots of elevation change.  Not as steep as Muthaship, but we got in over 200 feet of elevation change.  Check it out here:

http://www.strava.com/activities/154196052?ref=1MT1yaWRlX3NoYXJlOzI9ZW1haWw7ND01MTA4Mjc4

Unbeknownst to me, there was some “equipment” next to us at COP.  I’m not sure who’s using it (Governator boys may want to watch out), but it looked like some old tires and other items were there.  This is a side effect of F3 – you never view playgrounds the same.

Pellyn Wood is nice.  Thanks to Snoop (I do appreciate you coming south today, brother!), we may not be invited back.  Guard dogs at one house were roaming, and Snoop couldn’t resist giving them a call.  I was just glad there was a fence, or we may have lost someone.  You don’t have to outrun the bear (dog), just the guy next to you.

Which brings me to another point, big t-claps to our 2.0s today:  Sledge and Bieber.  I’ve been to easier workouts than this, probably led some easier than this one, and these two crushed it!

Also, a big welcome (finally) to FNG Tardy – product of an 18 month EH process from Gangsta Mouse and others from Governor’s Square.

The pond this morning was pretty awesome.  It’s not often that we workout surrounded by such serenity.  I tried to lower the cadence to a whisper to leave it undisturbed.  It was either Agony or Film Fest that named it Walden Pond, so in honor of the name:

I went to the woods because I wished to live deliberately, to front only the essential facts of life, and see if I could not learn what it had to teach, and not, when I came to die, discover that I had not lived. I did not wish to live what was not life, living is so dear; nor did I wish to practice resignation, unless it was quite necessary. I wanted to live deep and suck out all the marrow of life, to live so sturdily and Spartan-like as to put to rout all that was not life, to cut a broad swath and shave close, to drive life into a corner, and reduce it to its lowest terms, and, if it proved to be mean, why then to get the whole and genuine meanness of it, and publish its meanness to the world; or if it were sublime, to know it by experience, and be able to give a true account of it in my next excursion.
— Henry David Thoreau
And also, just to give you something else to chew on (mentally), I thought I’d share something that I’ve been chewing on:
James 1 : 22-27
Do not merely listen to the word, and so deceive yourselves.  Do what it says.  Anyone who listens to the word but does not do what it says is like someone who looks at his face in a mirror, and after looking at it, goes away and immediately forgets what he looks like.  But whoever looks intently into the perfect law that gives freedom and continues in it – not forgetting what they have heard, but doing it – they will be blessed in what they do.
Those who consider themselves religious and yet do not keep a tight rein on their tongues deceive themselves, and their religion is worthless.  Religion that God our Father accepts as pure and faultless is this:  to look after orphans and widows in their distress and to keep oneself from being polluted by the world.
I broke up the two sections, but things to consider today:
1) Am I doing what the word says?  Am I practicing it?
2) How do we live in the world and serve the world, while keeping ourselves from being polluted by it?
Until next time,
Kirk

11 – It’s one louder

Hopefully everyone gets the reference, even if you haven’t seen “This is Spinal Tap”, which I  recommend.  Watch the clip.  Also, 12 (13?) of us did turn it up to 11 on this hot, muggy morning – perfect day to cut back on the running and sweat it out at the jungle gym.

The Thang:

Partner up and run to HT and back (+/- 1 mile)

Partner 1:  1 pull up, 2 merkins, 3 LBCs
Partner 2:  AMRAP mountain climbers

Flapjack with each partner performing exercises up to 11 (1/2/3, 2/4/6, 3/6/9…11/22/33)

Run to HT and back +/- 1 mile and continue the ladder back down

Partner 1:  10 pull ups, 20 merkins, 30 LBCs
Partner 2:  AMRAP squats

Flapjack on the way back down the ladder (9/18/27, 8/16/24…until time).

COT

Moleskine:

I’m told that confession is good for the soul, so I just want to get this out there:  I didn’t have a moleskine today, and in fact, I don’t even own a moleskine. There.  I said it.

We also didn’t get all the way back down the ladder.  Everyone completed to the top of the ladder (up through 11) and the 2nd mile run, and most got somewhere back down the ladder.  Pax completed somewhere around +/- 2 miles, 66-100 pull ups, 132-200 merkins, 198-300 LBCs.

I consider pull ups the great equalizer exercise: strength vs body weight. Country Livin’ was knocking them out and with decent form on #10.  That’s tough to maintain.  Good work!

We found DK, I think, when we arrived back at OP from the first mile.  He went solo up the ladder and then vanished.  I’m still not sure he was really there.  He and Bushwood got partnered up back at the playground, and then Bushwood flew through the ladder up.  Well done!

The humidity didn’t help anyone this morning with what is a tough workout.  This was my first non-core F3 workout a little over a year ago at WIB.  I never heard the phrase “modify as needed” that day, but I didn’t have a choice.  I’ve done this workout a couple of times since then, and it doesn’t get easier.  That’s why I keep coming back to it.  It stays the same, but hopefully you get stronger.

I hope that everyone got something out of today and enjoyed the style of this.  WIB-style workouts are typically love’em or hate’em.

If this was your first – yes, they are normally simple and repetitive, often with partners.  Yes, it pays to read the pre-blast.  And yes, it is up to you to push yourself – either to your own standards / abilities or to keep up (compete) with the guy next to you.  That latter one is typically where I land.  My 2nd WIB I was paired up with Sauerkraut.  “Unequally yoked” may be putting it mildly, but as I struggled to make it through, he pushed me to try harder and do more than I would have otherwise.  He completed all 240 decline merkins that day, while I did not…but I did more than I would have without him, which is why I like this style.
Iron sharpening iron.

If you were there this morning, feel free to sound off in the comments with your thoughts.

The man in the mirror

Man in the mirror

I don’t remember waking up, or getting there, but when I finally realized where I was, I realized I was standing in the parking lot of Carmel Neighborhood Park.  I have no idea how I got there….but there I was.  As I stood there wondering what happened and how my car was there, men just kept showing up – 21 in total.  We milled around until some guy yells out “One minute”.  One minute?  Until what?  I had no idea, but I was about to find out.  He starts into some explanation about not being a professional, something indecipherable that sounded like someone was dead, and then says to follow him on a warm up run.  Why?  Where was he going?  Curiosity got the better of me, so I jogged with the rest of them.  We jogged what seemed like half a mile, and then he stopped.  Told us to circle up.  I was already there, so I did.  It was like I’d been transported back to my old high school gym class or something.  This man is calling out exercises in cadence:  jumping jacks, push-ups, crunches, and some exercises I had never seen, something called wide arm merkins.  They seemed like push-ups, just with your hands out wider.  This funny looking thing called “Imperial Walkers”, but the whole time these men were just yelling at the guy in the middle of the circle.  Hateful, awful things about how he couldn’t count.  It was odd, and he laughed along, but it must have made him angry.  We just didn’t know it at the time.  Then the guy called another exercise he called the Boone LBC.  I don’t know who Boone is, but I hate him.  My sides ached.  Then some “diamond merkin”, just a regular push-up but with your hands together.  My arms were pretty sore by this point.  Fortunately, he started running again…then stopped.  Why?  We all huddled together waiting on the explanation.  The man called out, “The next exercise is….” And there was a pause, and we all thought, “yes…what?  out with it, man!  Tell us!”  he continued, “…the SIX MINUTE MILE“.  What?  No freakin’ way!  I can’t do that.  It seemed like everyone else thought the same.  There was confusion and chatter, and I could barely hear him tell us to run to the stop sign and back.  Before I could voice my concern, he was gone.  Sprinting up the parking lot, back toward the park where I’d found myself earlier.  I felt like I didn’t have a choice.  I ran as fast as I could.  The road we took to get to the park, which seemed so flat, became a giant, long hill.  My lungs burned, grasping for air.  I ran and ran, then I turned around and ran some more.  Two guys passed me.  I wanted to push myself, to keep up with them…but I couldn’t.  My legs were dead.  They beat me back to the start.  I am 3rd.  It felt good, though.  There was no rest for weary legs, though.  At this moment, I began to hate this man.  He told us to sit against the wall, something he called “The People’s Chair”, while we waited for everyone else.  We sat what seemed like 2 minutes.  My legs burned.  He stood up – Ah, finally I though – a respite.  Then he yelled at us “5 burpees on your own”.  I followed the guy beside me and was barely finished when he called out “Balls to the Wall”.  I was instantly confused.  Everyone followed his instruction, walking on their hands with their feet up on the wall.  We held it until he yelled “5 derkins – in cadence”.  Blood rushed to my head, my arms already shaking as I tried to keep up.  Gosh, that was awful.  I couldn’t help but wonder “Out of all the parks in all the neighborhoods“, I got dumped into this one.  I was beginning to really hate that man.  With a quiet “follow me”, he jogged off.  At this point, I wanted to stay, to do anything but follow him, but my car was the direction he was going….so I didn’t have much choice.  I may have followed him with my feet, but I didn’t like it.  He stopped at the end of the parking lot to explain that we would be running something called 7s on the hill with backwards runs, jump lunges at the top, and squats at the bottom.  Like hell, I thought.  I’m done with this.  Then I saw the hill.  It didn’t look that hard.  We were close to the cars, and no one else quit, so I followed the group.  Less than halfway through, I hated myself for not quitting, but not nearly as much as I hated this man.  My quads burned on the backward runs up the “little” hill, and then jump lunges?  I heard others speak of it in hushed tones, “Quadzilla” they whispered, as if saying the name could summon some monster.  It was like this cruel man was laughing at us.  My hate continued to grow.  We jogged back to the cars.  I thought we were done, but this guy directed us into the tennis courts.  Tennis?  Really?  It was still dark outside, though not nearly as dark as his intentions.  He told us to partner up, then directed us to partner wheelbarrow the width of both courts with 5 decline merkins (which I quickly learned really means push-up) at each white line.  I quickly surveyed the courts and counted 9 lines.  Some guy named Agony called out to me, and off I went, walking on my hands while he held my feet.  The declines grew tougher.  Just walking on my hands became tough as my shoulders burned.  Hate continued to grow inside me for this nefarious man.  We jogged back, and then for the first time all morning, I had what felt like a break.  He told us to lay on our stomachs.  To the best of my knowledge, I’ve never slept on a tennis court before, but I didn’t want to move.  I wanted to curl up right there on that wet tennis court and sleep like I’d never slept before.  Just as I got comfortable, the last guys finished, and he yelled at us again “Sprint to the end and back”.  GO!  Whether it was fright or not, I don’t know, but I ran.  I ran as fast as I could go, so fast in fact that I almost slipped on the wet tennis court.  When I finished, my lungs were burning again.  “On your belly” I heard.  Oh no – not again.  But we did – I did.  And when we were done with that, he told us to find our partner.  Dread seized me.  My shoulders couldn’t do that again.  But what he had planned was worse.  “Partner carry with 5 squats at each line!”  It was at this point that I wanted to tackle him and beat him to death, but Agony jumped on my back.  As I walked and squatted with a grown man on my back, my legs teetering beneath me, I planned my revenge.  I just had to get him alone near the car.  Agony awkwardly fell off as I teetered near the finish.  With my plan in place, I jogged back, waiting for the moment of sweet, sweet revenge against this sadistic man.  We switched, allowing our partners to experience the pain of partner squats.  I watched perched on Agony’s back as man after man stopped to lunge walk.  At this point, I thought a full mutiny was possible.  Collectively, we could easily overpower him and dispose of the body in the park.  Before the group could come to agreement, he said we had 2 more minutes for Mary.  She had not made an appearance, and although I was exhausted, bordering on hallucinating, I hadn’t noticed any females in the group.  Much to my surprise, he called for “Freddy Mercury”, which resembled riding a bicycle from your back.  He called cadence while we all followed suit.  Finally, he called for 10 double burpees (two push-ups, two jumps) on your own.  I burned with an infernal rage.  Mercifully, time was up.  Unbeknownst to him, his time was nearly up.  I walked to my car to grab a pen and paper, setting up my ruse to get him alone, and as I reached across the seat of the car to get the paper, I glanced in the rearview mirror.  I jumped back and fell into the seat.  How could this be?  As I looked into the mirror, I saw that the man was me.

Moleskine:

Ok, so most everything is in that long, noir-esque paragraph.  If you click the links, hopefully it will make more sense (click “out of all the neighborhoods…” link to understand why I wrote it this way, even though I wasn’t there – loved that back blast from Slaughter).  I tried to bring in some of my most memorable, most hated moments from the now defunct “HeHateMe” workout at Latta.

Intel was a beast out there.  I think he did the mile in about 5:40.  Agony right there with him, who then started cheering everyone else to finish strong.  I was about 5-10 seconds behind them.  The entire mile all I kept thinking was “if you can’t do it, don’t Q-it”.  Fortunately I made it.  I think everyone made it back in under 8 minutes, so strong work from all.

Intel then went on to kill Quadzilla.  Film Fest bested Agony in the partner wheel barrow race back.  And Abba, who I’m pretty sure hasn’t posted in months, looked like he hadn’t missed a beat.  Strong work, brothers!

Someone told me I “swung for the fences” in my backblast for The Rock.  Hopefully it delivered.  We ran out of time on the tennis courts, so sprints instead of the Nash Circuit.  Maybe next time.  Thanks to Skywalker for the Q and to everyone for pushing me out there!  No scripture verse, but I was given a copy of this poem when I graduated college.  It kind of fits here:

The Guy in the Glass

Counting lessons at The Rock

Count

On this wonderful morning, eight brave, or uninformed, men showed up to run around Calvary.  I put the entire workout out there to read in the Pre-Blast (full disclosure as I know there are some FNGs on Saturdays – though I think only like 3 people posted that read the pre-blast), so here’s what we actually accomplished:

The Thang:

COP – SSH, Merkins, LBCs, Wide Arms, IWs (maybe to 4…more later), Squats, Diamonds, Boone LBCs (all x21 – merkins single count, everything else IC)

Mosey to Hwy 51 entrance #1 for 7s: Burpees & Wide Arms CDDs

Short mosey to Hwy 51 exit #1 for 7s (bear crawl): CDDs Knee Ups & wide arms merkins

Mosey to Hwy 51 entrance #2 for 7s (backwards run): Squats & jump lunges

Short mosey to Hwy 51 exit #2 for 7s: CDDs Wide Arms & Burpees LBCs

Long mosey to Rea Rd exit #2 for 7s (partner carry): partner sit ups & partner decline merkins

Short mosey to Rea Rd entrance #2 for 7s (backwards run): jump lunges & squats

Mosey up the hill to Rea Rd exit #1 for 7s: Diamonds & Double Burpees

Short mosey to North Face for 70s (exercise at top or bottom):

70 flutters
70 squats
70 merkins
70 LBCs
70 SSH
70 Knee Ups
70 Burpees

AYG sprint up the North Face and back to COT – finished at 8:00

Moleskin:

Inspiration for this workout came from Matthew 18 : 21-22

Then Peter came to Jesus and asked, “Lord, how many times shall I forgive my brother who sins against me? Up to seven times?”

Jesus answered, “I tell you, not seven times, but seventy times seven.”

So in Sesame Street parlance, the number of the day was seven.  We didn’t get through all seven of the planned 7s, but we still got in a decent workout.  GPS had it at just under 2.5 miles total, but we kept the heart rate up for the full hour.  I hate we missed out on the 70 burpee finisher.

Bear crawl / crab walk are like arugula to me – hate them, so I had to include a set during the 7s.  About 1/3 of the way through that set, there was an audible to lunge walk a one, then another audible to karaoke.  Not fun.  The backwards set with jump lunges will make another appearance, perhaps soon.  That was good.

Q-Fail of the day:  Counting on Imperial Walkers.  Wow did I screw that up!  Skywalker tried to save it, but it was done.  Hopefully the low point of the workout happened 2 minutes into it.

It seemed like everyone out there pushed it.  Agony pushed me the entire time on the runs.  Deep Dish almost pushed a car that ran out of gas, but instead drove to get the man gas.  Good Samaritan avoids the LIFO tag.

I’ve got the Q at DMZ on Monday.  My old Monday workout (HeHateMe) is now defunct, so in honor, I’ve planned a “Best of HeHateMe” with memorable moments from Qs by Nash, Gandalf, Boone, Denali, etc.  I plan for it to be the toughest workout you will do all week.

Thanks to Mall Cop & Hops for giving me the Q, and Runstopper for going out of town so that I could take it this week.

Announcements:

If you haven’t, sign up for F3 Golf.  It’s going to be a good time, so trust me that you’d rather be there than have to hear about it.

A new moderate workout is starting on Thursdays.  I didn’t write down more, so check the website.

Black Widow officially launced at Trinity on Providence.  I guess it’s officially Metro, but close enough to the line of demarcation to include here.

Is it better to ask for permission or seek forgiveness?

Permissionforgiveness

No lottery winnings, no prizes, no ten counts, and no kettlebells.

At The Rock, we’re not jogging, we’re running 7s – and lots of them.  If you’re looking for moderate, don’t show up at Calvary – go to OP for #Ascent.  Here’s the workout:

COP – SSH, Merkins, LBCs, Wide Arms, IWs, Squats, Diamonds, Boone LBCs (all x21)

Mosey to Hwy 51 entrance #1 for 7s: Burpees & Knee ups

Short mosey to Hwy 51 exit #1 for 7s (bear crawl): CDDs & wide arms

Mosey to Hwy 51 entrance #2 for 7s (backwards run): Squats & jump lunges

Short mosey to Hwy 51 exit #2 for 7s: CDDs & Burpees

Long mosey to Rea Rd exit #2 for 7s (partner carry): partner sit ups & partner decline merkins

Short mosey to Rea Rd entrance #2 for 7s (backwards run): jump lunges & squats

Mosey up the hill to Rea Rd exit #1 for 7s: Diamonds & Double Burpees

Short mosey to North Face for 70s:

70 flutters at the top of the hill – run down
70 squats at the bottom of the hill – sprint up
70 merkins (top)
70 LBCs (bottom)
70 SSH (top)
70 Knee Ups (bottom)
70 Burpees (top)

We’ll modify as time requires, but that last set on North Face is happening.

AYG sprint back to COT

Inspiration for this workout comes from Matthew 18 : 21-22

Then Peter came to Jesus and asked, “Lord, how many times shall I forgive my brother who sins against me?  Up to seven times?”

Jesus answered, “I tell you, not seven times, but seventy times seven.”

Confetti Angels

Despite #Cantore calling for Seattle-like weather conditions, 13 men of DMZ were greeted by near perfect conditions.  There were no confetti angels this morning, but in honor of the new champs, Q decided a WIB staple (3-man grinders) seemed appropriate.  Here’s the Thang:

Clock hit 0530:  Fast mosey to Carmel Middle.

SSH x50
Dips x20

Mosey down to rock pile by the ball fields.  Form teams of 3 (…eventually).  Man 1 kept the coupon company at the bottom of the parking lot.  Man 2 took position up the hill at the entrance to the parking lot.  Man 3 ran the parking lot to switch.  Exercises performed AMRAP until switch.

Man 1 with coupon / Man 2 without:

Goblet squats / Merkins
Lunges / the Carl Dean (Dolly variation)
Russian twists / Wide arms
Overhead press / LBCs
Squat – press / Burpees

Replace coupons and mosey to parking lot entrance.  10 Burpees OYO.

Backwards run up the hill to first speed bump.  Alternating karaoke to second speed bump.  Jailbreak home.

The suited-man moleskin:

Counting to 3 was really hard this morning.  I think the first attempt at “team of 3″ ended up with a single team of 3, 3 teams of 2, and a team of 4.  #qfail  After YHC endured a seemingly endless stretch of merkins with no teammate in sight, we managed to get the teams split up correctly. 

Some interesting rock choices by the Pax, especially given the limited instructions.  YHC forgot about the planned overhead presses and chose poorly.  #secondQfail  Gangsta mouse and team had a rock that could have fit in one hand.  Guess they were planning to run with their coupon?

YHC introduced an old wrestling exercise, believed to be yet unseen at F3 that is something similar to the Rosalita and the Dolly.  On your back, legs straight at 6″ off the ground, raise legs to 18″, spread, back together, and back to 6”.  Welcome to the Carl Dean.

Strong work out there with minimal mumblechatter for my first Q south of Fairview.  I think only the widearms and last 10 burpees drew even a single comment. There were no 10-counts and no breaks.  Planned exercises hit most all major muscle groups.  The WIB-style of workout is constant motion and you vs you (virtual trohpies excluded), which makes it tough yet FNG-friendly.  Speaking of…

Welcome to FNG, Ski Bunny, who made his way from Concord to Jackson Hole and back to Charlotte.  Great to have you out there this morning, and we hope you make it out again.

Thanks to FOD and Skywalker for the opportunity. 

Kirk

DMZ Pre-Blast

Pax of DMZ:

I have no ties to Denver or Seattle.  I really don’t care who wins.  I suspect many of you feel the same.  I want to care, and I want you to care.

So as you settle in to watch the Super Bowl this evening, know that the winner matters…and not in some hollow, clichéd, “history remembers winner” kind of way, but in a personal, “what’s in it for me” kind of way.

There are two “game” plans for tomorrow, each a tribute to the teams competing tonight.  So as you watch the Super Bowl tonight, I want you to know that who wins will impact you tomorrow.

If Denver wins: lace’em tight because we’re headed to the track.

If Seattle grinds out a win: pseudo-Area 51 gets introduced to a WIB staple.

See you in the gloom,

Kirk