SOB Turkey Bowl IV
At least 40 Pax, 2.0’s, and friends met on the gridiron for SOB Turkey Bowl IV. Four teams rotated through a round robin tournament of “light contact” flag.
The usual suspects dominated the competition — led by Mario and Dasher — but everyone enjoyed some good 1F and 2F. There were a few bumps and bruises, but no major injuries. Doc McStuffins did not have to stitch anyone up this year.
Thanks to all who came out for this Thanksgiving tradition. Everyone put it on your calendar for next year. Don’t schedule a trip to your sister’s in Jacksonville instead.
Hairburners in the Rain
Yes, it was raining, but we had been challenged by Devil’s Turn. The plan was to warm up quickly, then lie in wait in the shadows for the runners to show up. Unfortunately, they were early (tricky runners), and they caught us in the open. We had no choice but to join them on The Murderhorn.
The Thing
Quick jog past the movie theater, where we were intercepted by DT. Turn around and jog to and down the MH. Fast COP there. One trip back up to try to beat the course record. Enough of that, back to Stonecrest.
Hairburner circuit around a square of cones. Hair burn from one corner to your partner on the next corner. Then perform the corner exercise while you wait for the plates to get back to you. One corner was burpees, one was kettle bell swings, one Merkins. Since we had 8, the last corner was “keep hair burning around the corner back to the first corner.” Collect $200 as you pass Go.
People’s chair with air presses, followed by Balls To The Wall (MT request), and then a little more wall. Adobe called presses at double-time, which apparently means quadruple time.
Then to the big hill by the Stonecrest sign. Partner up. Each team runs the hill and completes 100 Merkins and 200 LBC’s.
Back to the starting lot with a quick partner push-pull (my favorite exercise). Then Mary around the horn. Time.
Moleskin
Hairburners in the rain are fun, but Inseriously misjudged how long they would take had to add lib for a lot of the workout.
Thanks to some long-time vets for coming out to support me in the rain. Glad to have newer guys Adobe and Flint, also. I think they’ll be leading very soon.
Announcements
F3 Dads starts May 28. Read More
Four Corners, But the Good Kind
No, the the UNC type of Four Corners. We actually did work..
Warm up
20 SSH IC
10 Swings
15 IW IC
20 Swings
10 Merkins on your bell
30 Swings
Mosey to the field and circle up in the middle. Perform series of KB exercises, run to the designated corner, and return to do Mary while waiting on the Q, er… six.
10 Clean each arm
10 Squat
10 Bent Row/Lawnmower each arm
Run to Corner 1 and back
LBC’s while you wait
10 Snatch each arm
10 Good Mornings
10 Press each arm
Run to Corner 2 and back
Flutter while you wait
20 1-Arm Alternating Swings
20 Deadlift
20 2-Hand Overhead Press
Corner 3
Dolly
20 Swings
20 Squats
20 Upright Row
Corner 4
Freddie Mercury
Repeat! A few groans here.
Time to head back, but stop at the hill on the way.
10 Swings at the bottom of the hill
Run up the hill, 5 Merkins, run down the hill
10 Press – left
Up the hill, Merkins
10 Press – right
(Argonaut showed us up by running up and doing more Merkins while we were trying to finish our presses.)
Home, no Mary.
Announcements
Balrog 3/12 — still time to sign up
Mud Run 4/30 — 2 SOB teams so far, sign up
Takeout by Wild Boar — thanks WB.
Thanks to all. This one was harder than it looked on paper. Argonaut, Freon, Wild Boar, Marlin, and Band Aid are becoming regulars out there. Welcome back to KB, Chippy.
Gimme Shelter
Seven men left their dry fart sacks to sling some metal in the rain. Fortunately, site Q Voodoo suggested a move beneath the school bus loading shelter. Nice call, Voodoo; wet kettle bell is no fun.
Disclaimer given, no FNG’s.
Warm-up
- 20 SSH
- 15 Good mornings
- 10 Halos
Main Event
Tabata to the tunes of my “Ol’ Man Frehley” playlist. 2 minutes of each exercise with a 30 second rest in between. Do as many as you can.
- 2-Hand Swings
- Snatch
- Press
- 1-Hand Swings/alternate
- Clean
- Squats
Repeato!
Overtime
- Doubles – swings
- Doubles – high pull
- Doubles – clean
Mary
- Flutter press
- Dying cockroach with bell (disclaimer to not drop bell on head)
Moleskin
I’m telling you, boys, Voodoo is a beast. He lifted more weight with more reps than any of us — by a mile. A beast.
It was good to see my running buddy Freon out there again. Keep up the good work, Freon, you’re looking stronger already. Just don’t turn into a runner and leave me behind.
It was good to see Coco out there, too. His first post last Monday was in the bitter cold. This one was in the rain. Nice start! Keep coming out.
Thanks for the chance to lead.
Raining Sweat
POSTED ON BEHALF OF THE COMMISH
11 PAX beat the rain the in the gloom but that did not keep them from getting soaked!!
The Thang:
Warm Ups:
· Side Straddle Hop, Imperial Walker, Mountain Climber, Merkins
Mosey to Fountain of pain:
· Partner Up – 120 Incline Merkins, 120 Dips, 120 Jump Ups. Run around Bldg.
Mosey to Speed Bump Alley:
· Lunge steps and Hand Slap Merkins on the way.
· Alternate Bear Crawl, Lunge Steps & Inch Worms between each bump. 10 Slow Squats in between.
Indian Run to Cinema Wall:
· People’s Chair, Balls to the Wall, Donkey Kicks.
Back to Launch Area:
· 7 Minutes of Mary. The Dolly, Heels to Heaven, Rosalita, Freddy Mercury, Protractor, Russian Twist
BOM
Naked Moleskin: Iron Sharpens Iron once again!!!
Commish
The Commish Takes Charge Part II: Revenge of The Commish
Posted on behalf of The Commish
Warm Ups:
· Side Straddle Hop, Imperial Walker, Mountain Climber, Merkins
Mosey Firebird Wall:
· Circuit – 20 Derkins, 20 Merkins, 5 Burpees. (X3)
Mosey to Grassy Knoll:
· 20 Hand slap Merkins / lunge steps on the way to the grassy knoll.
· Partner Up – Bear Crawls Up knoll and lunge steps and down. (X3) each while partner does Toe Tap LBCs on own. (Alternate)
Mosey to Speed Bump Alley:
· Indian Run. Switch pace to Cinema wall far side.
Cinema Wall:
· People’s Chair, Balls to the Wall, Donkey Kicks.
Back to Launch Area:
· 7 Minutes of Mary. Toe Tap Crunch, Heels to heaven, Flutter, Freddy Mercury, Protractor, Dolly, Rosalita, Russian Twist
BOM
Naked Moleskin: Banged on the pectoral and shoulder muscles pretty hard – Great work by the PAX.. Iron Sharpens Iron once again!!!
The Commish Takes Charge of Rebel Yell
Posted on behalf of The Commish
Warm Ups:
· Side Straddle Hop, Imperial Walker, Mountain Climber, Merkins
Mosey to Fountain of pain:
· Partner Up – 200 Incline Merkins, 120 Dips, 40 Burpees. Run around Bldg.
Mosey to Grassy Knoll:
· Partner Up – Run up and down hill 3X each while partner does LBC’s work on own. (Alternate)
Mosey to Speed Bump Alley:
· Alternate Bear Crawl and Lunge Steps between each bump. 5 Jump Squats in between. (4X)
Mosey to Cinema Wall:
· People’s Chair, Balls to the Wall, Donkey Kicks.
Back to Launch Area:
· 7 Minutes of Mary. Toe Tap Crunch, Heels to heaven, Flutter, Freddy Mercury, Protractor, Dolly, Rosalita, Russian Twist
BOM
Naked Moleskin: Strong Performance by all PAX.. Worked hard – Iron Sharpens Iron once again!!!
Commish
Pigskin > Running Eleventy-Umpteen Miles
With the inaugural Southern Discomfort underway elsewhere in the gloom of South Charlotte, five PAX remembered that August 1 means football. Here’s how we honored tradition.
Frehley’s Comet Q
Mosey from the launch point with a (bright orange, rather garish, Clemson) football. Toss said gaudy football among the PAX, hot-potato-style. If anyone drops the ball, stop for 10 merkins. Due to the fact that at least one of us is a former lineman, many merkins were accomplished before the warm up.
Circle up. Perform SSH, squats, and a few other exercises while still tossing the pigskin. More merkins. Finish with a round of merkins while holding one hand on the ball. Frehley likes merkins.
Run down toward Loch Ness, stopping intermittently for whatever the heck Frehley dreams up as he goes. We had a people’s chair, we ran a few pass routes, and we indulged in general spontaneity. Finish at the exercise trail for dips, supine, pull-ups, and “bunny hop.”
Loogie Q
Run up to the grassy bank of Loch Ness, where cones, blocking dummies, and a homemade chute were waiting. Start with some traditional sprints, carioca, and backpedal. Then some agility testing with a shuttle run. Move on to a tackling form drill (invented by The Worm) where each PAX would charge a heavy bag, perform a proper lifting tackle, and carry the bag to the next PAX awaiting their turn. Finally, practice firing off the ball by lining up at the chute, firing off low and hard, and hitting a heavy bag held by a PAX on the other side. #August1Tradition
Finish our football camp with a series of 1-on-1 passing drills. Try to get open by faking out your brother without overrunning the QB’s arm. Did I mention that at least one of us was a lineman? The tall, wet grass and gloom added to the challenge.
Return to the launch point for some around-the-horn Mary.
MOLESKIN
August 1 will forever be a Red Letter Date on YHC’s calendar. We couldn’t let the occasion pass without playing some football. However, with so many of our brethren running the streets in Southern Discomfort, we were a little short on bodies. We made the most of it, though, and Frehley’s “I’ll think of something” planning technique was quite helpful today. He’s really not that bad if you give him a chance.
The Commish was in his element in the form-tackle drill. He’s spent weeks, months, and years training and then teaching Heads Up Football techniques. It was nice to see proper form on display.
It turns out that Puppy Luv has some moves. Now you don’t have to be a young Jerry Rice (or even a young Jerry van Dyk) to burn most of the rest of us, but you can tell he’s caught a few balls in his time. I think he may still be laughing after saying “Loogie, throw it deep to me.”
There was only one rule put forth when we got to the chute. That rule was “Don’t break Coach Loogie’s chute.” We were not all successful with complying with that rule. I’m looking at you, Vuvuzela.
YHC personally enjoyed hitting the bags. We spend so much time running that it is nice to knock something down every now and then. Thanks for indulging me, brothers.
No announcements, a nice take-out by Frehley.
A Little Bit of Everything
Posted on behalf of Commish:
Warm Ups:
· Side Straddle Hop, Imperial Walker, Slow Squats, Merkins, Mountain Climbers.
Circle of Pain:
· 3 Stations – 20 Jump ups, 20 Derkins, 20 Dips + 5 each round X3.
Mosey through trail to road:
· Indian Run up hill across Bridge – 5 “six Count” Burpees at Top
· Indian Run back down – – 6 “six Count” Burpees at Bottom
· Partner Up – man vs man push across parking lot X2
· 20 Hand Slap Merkins
Mosey to workout station:
· 4 stations – Dips, Leap Frog, Pull Ups, Merkins – as many on own. Rotate every 2 minutes.
· Bear Crawl and Inchworm up Hill
Mosey to parking lot for 7 minutes of Mary:
· LBCs, Flutter, Freddy Mercury, Protractor, Dolly, Russian Twist
BOM
Naked Moleskin: Strong Performance by all 23 PAX. Worked hard – pushed each other – Iron Sharpens Iron once again.
Happy Father’s Day Weekend to all.
Commish
Tabata Torture
10 PAX got pumped this morning with a few tunes, a little tabata, and some doubles.
THE THANG
- SSH x25
- IW x20
- enough…
Tabata — 2 minutes of work with 30 seconds rest (to the sounds of Pandora/Van Halen)
- 1-Hand Swings, alternating
- Snatch
- Press
- 2-Hand Swings
- Clean
- Squat
Rinse and repeat entire cycle.
Doubles — find a partner with like-sized bell; P1 lifts while P2 does x25 core work; flapjack
- P1 = Double Swings, P2 = sit-ups
- P1 = Double Cleans, P2 = Dolly
- P1 = Double Press, P2 = LBC
- P1 = Double Squat, P2 = Flutter
- P1 = Double High Pull, P2 = Freddy Mercury
Just enough time for:
- Flutter Presses x15
- Dying Cockroach w/Bell x10
NAKED MOLESKIN
YHC shamelessly stole this workout from a recent Fletch-Q’ed Meathead event. It turned out to be even harder than it looked on paper. The 2-minute work period seemed ten times as long as the 30-second rest period. The PAX pushed through, although there were a few groans when we began the tabata cycle for a second time.
The dynamic duo of Chanel and Brown again led the charge, swinging more weight for longer periods than most. Madame T always brings it, but I think he had special motivation today to buff up for his beach trip. Teddy really stepped up and showed YHC how to swing the double-45’s. Time for a new bell, Teddy.
Not much mumble-chatter throughout this workout, with the exception of Ol’ Man Frehley, who was on his usual game (you all know what I mean…).
It was an honor to lead.
Announcements:
- SOB Happy Hour — Wednesday 5/20 6 – 8 p.m., Ducky’s Ballantyne
- Foxhole will converge with BaseCamp and The Matrix for Memorial Day