Author Archive One Eye

DMZ Ring Run

13 of South Charlotte’s finest chose to start their day with a serious down painment at DMZ.  Here’s what we did:

4 x 1 mile run starting at intersection of Carmel and Camilla, run down Camilla following it to the right and continue on Lori till it dead ends then turn around and run back.

First mile 10 merkins at each speed hump and each turn = 10 stop and 100 total merkins

Second mile 10 squats at each speed hump and each turn = 10 stop and 100 total squats

Thirds mile 10 LBCs at each speed hump and each turn = 10 stop and 100 total LBCs

Fourth mile AYG with not stops.

Assorted mary while waiting for the six.

Mosey to COC parking lot for 3 sets of Peoples Chair for 1 minute followed by 10 burpees OYO.

COT

Moleskin:

Strong group out there today.  YHC could really feel the enthusiasm from the PAX as he gave the instructions. There was a lot of concern about the 9 driveways on the right.  Not sure why.  Not much opportunity for mumble chatter.  Swiper, Rachel, Cold Cuts and Agony were the Larry Birds today.  Always a pleasure to lead the DMZ PAX.

Aye. One Eye

Re-entry

Eleven PAX gathered in the Gloom hoping for a post-BRR soccer arms cure. Here’s what we did

The Thang:

COP: SSHx20, IWx20

Mosey to the COC for Pyramid work –Burpees / Merkins / Dips / Squats / LBCs.

• 10 Burpees then run a lap around the back of the church;
• 10 Burpees, 20 Merkins then run a lap around the back of the church;
• 10 Burpees, 20 Merkins, 30 Dips then run a lap around the back of the church;
• 10 Burpees, 20 Merkins, 30 Dips, 40 squats then run a lap around the back of the church;
• 10 Burpees, 20 Merkins, 30 Dips, 40 squats, 50 LBCs then run a lap around the back of the church;
• 10 Burpees, 20 Merkins, 30 Dips, 40 squats then run a lap around the back of the church;
• 10 Burpees, 20 Merkins, 30 Dips then run a lap around the back of the church;
• 10 Burpees, 20 Merkins then run a lap around the back of the church;
• 10 Burpees then run a lap around the back of the church;

Mary while waiting for the six – Over/Unders; Heals to Heaven

Mosey to the bottom of the parking lot for a little hill work.

• Bear crawl / Crab walk to the first light pole
• Backwards Bear Crawl / Backwards Crab Walk back to the bottom
• Backwards run to the first light pole and mosey back to the bottom
• Backwards run to the first light pole and mosey back to the bottom
• AYG to the end of the parking lot

Mary while catching our breath – Freddie Mercury; Low Slow Flutter; High Slow Flutter

Mosey back to Carmel Road Park Parking Lot – finish with 10 Burpees OYO

COP

Moleskin:

YHC had a couple of things in mind for the first post BRR DMZ workout: 1) a solid full body beat down; 2) keep the heart rate up; and 3) keep the mileage low. Mission accomplished – 100 Burpees / 140 Merkins / 150 Dips / 120 Squats / 130 Mary (various forms) and only 2.2 miles. Mumble chatter was at a minimum as most of the PAX were deep in the pain cave. Swiper and Benefactor set the pace but strong work by all the PAX. Thanks to Swiper for the take out. No announcements.

As always thanks for the opportunity to lead.

Aye.

One Eye

1 mile AYG x2

The Thang:

• Mosey from Carmel Road Park to back of Carmel Middle School with 5 stops for 10x burpees;
• COP – SSHx10; IWx10;
• 1 mile run AYG – Run from back of Carmel Middle School to intersection of Camilla Drive and Carmel Road and back;
• Mary while waiting for the six – LBCx25; Flutterx25; Freddie Mercuryx25
• Jack Web – 1 merkin / 2 air presses – up to 10 merkins / 20 air presses
• 1 mile run AYG– Run from back of Carmel Middle School to intersection of Camilla Drive and Carmel Road and back;
• Mary while waiting for the six – LBCx25; Rosalitax25
• People’s Chair – 3 sets approx. 45 seconds each
• Mosey from back of Carmel Middle School to Carmel Road Park with 5 stops for 10x burpees
• Finish with LBCx20; Over/Underx20; Heels to Heavenx20; 20 merkins in cadence.
• COT

Moleskin:

The 1 mile AYG call is always a crowd pleaser – especially when you do it twice. Hamlet claims that the Pastor cursed the Q before the first mile and the Q heard Pulp Fiction’s clear excitement as YHC announced the second mile. Swiper and Agony were way out in front as usual. Overall strong work by the PAX today. Thanks to Swiper for taking us out. Always an honor to Q the DMZ PAX.

Aye

One Eye

There are 9 driveways on the right ….

The Thang:

16 Of south Charlotte’s finest gathered on the balmy morning at DMZ for a full body beat down. Here’s what we did:

5:30 am – COP for SSHx20 and IWx20; enough warming up

– mosey across the street to the beginning of Camilla for the burped ladder. Run down Camilla toward Carmel Middle School stopping at each drive way on the right for burpees. 1 Burpee at the first drive way; 2 at the second; and so on for 9 total driveways. Then 10 burpees when you reach the Carmel Middle entrance.

– Mary while waiting on six – LBCx30

– mosey to the benches for a modified murph: Dipsx10, Merkinsx20, Squatsx30 and run to the bottom of the parking lot and back. Rinse and repeat x 5.

– Mary while waiting on the six – Nut crackersx30, Heals to Heavenx25

– Mosey to the back of the school for People’s Chair and lunge walk. Partner up. P1 does People’s chair with air presses while P2 does lunge walk to the sidewalk and back. Rinse and repeat x3 sets each

– Plank while waiting on the six

– Mosey to the side of the school for ramp work. Three rounds – Bear Crawl, Crab walk, Rail walk.

– Mary while waiting on the six – fluttersx25

– mosey to the front of the school to complete the Burpee ladder. Runs up Camilla toward Carmel Road Park. Stop at each driveway on the left for burpees. 9 burpees at the first driveway; 8 at the second; and so on for a total of 9 driveways.

– COP for Mary – LBCx20; Boon LBCx 10 on each side. COT

NMS:

YHC has been running quite a bit lately and wanted to switch things up. We didn’t cover much ground but the beat down was effective nonetheless. The mumble chatter started with a collective groan from the PAX when we stopped at the beginning of Camilla and a few PAX realized that we would be stopping at the 9 driveways. We can thank Swamp Fox for pointing out there are exactly nine driveways along this stretch of Camilla. YHC didn’t think through the people’s chair / lunge walk combination – hence the audible after the third set.

Thanks for the opportunity to lead.

Aye.

One Eye
Announcements:

Sign up for the 5th anniversary party.

The Long 7

16 of A51’s finest posted in the 34 degree gloom for a simple but effective beat down   Here’s what went down:

• Brief disclaimer followed by 5 boyo
• Run down Camilla toward Carmel Middle School with 5 burpees at each drive way along the way – 9 driveways
• COP – 25 SSH; 24 IW
• The Long 7 – Route = middle of back of school to benches in front of the school (approx .2 miles) with dips at the benches and hand release merkins behind the school
• Mary while waiting on the Six – 25 flutter; 25 dolly; 24 LBC; 25 Heels to Heaven
• Railing walk followed by 5 boyo
• Run back up Camilla toward Carmel Road Park with 5 burpees at each driveway – 9 driveways
• Mary while waiting for the six – 25 flutter
• Finish with 25 merkins oyo

NMS

YHC wanted to keep it moving today thus the Camilla driveway Burpees and the long 7s.  Both turned out to be real crowd pleasers.  A number of Larry Birds out there including Swiper, Bushwood, McGee and Cat Gut (DMZ FNG).  Overall mumble chatter was minimal – likely due to Film Festival’s absence.   Thanks to Bushwood for the opportunity to lead.

Announcements:

New 3rd F immediately following DMZ at the Duncan Dounuts @ Ray and Colony

 

 

But it was only 5 reps …

23 of Metro’s finest found their way to Carmel Road Park for an unimaginative but painful session. Here’s how it went down:

5:30 – Brief Disclaimer and were off

• Mosey down Camilla toward Carmel Middle School. Stop at the first speed hump – 10 burpees OYO; backward run to second speed hump 10 Burpees OYO; mosey to parking lot in the front of the school
• COP – SSHx10; IWx10 – enough warming up
• Round 1:  Run back up Camilla stopping for 5 merkins at each driveway on the left and at the end (10 stops in total) then AYG back to the parking lot in the front of the school
• Mary while waiting on the six – LBCx50
• Round 2:  Run back up Camilla stopping for 5 squats at each driveway on the left and at the end (10 stops in total) then AYG back to the parking lot in the front of the school
• Mary while waiting on the six – Flutter and Rosilita (don’t remember how many)
• Round 3:  Run back up Camilla stopping for 5 Burpees at each driveway on the left and at the end (10 stops in total) then AYG back to the parking lot in the front of the school
• Mary while waiting on the six – Dolly, LBC
• Head to benches. 20 dips / 10 step ups each leg; 10 dips / 5 step ups each leg
• 10 Burpees OYO
• Mosey back up Camilla toward Carmel Road Park. Stop at the first speed hump – 10 burpees OYO; backward run to second speed hump 10 Burpees OYO; AYG to end of street
• Gather in Church of Charlotte parking lot for Mary — Freddie Mercury; Heals to Heaven; Flutter; LBC; Freddie Mercury.

6:15 — COP

Moleskin:

YHC put a fair amount of thought into this one. The plan was to keep it simple and painful. You know, the kind of workout where knowing what’s coming next makes it even worse. YHC thinks he succeeded. The mumble chatter started with the second set of burpees and intensified as the PAX settled in. Plenty of talk about lack of creativity, blah, blah, blah. Interesting the way each run up Camilla had its own group of Larry Birds – Benefactor, Orlando, Chappy, Chelms, Iron Mike – and a few others. Who was the flying squirrel leading the burpee leg? Strong work out there today – 2.5 miles, 100 burpees, 50 merkins, 50 squats and a solid 6+ minutes of Mary. Good to see Blades of Glory out at DMZ again. Thanks to Skywalker for the take out.

Always a pleasure to lead. Aye.

Announcements:

WIB South Edition – Check the website

BRR team looking for runners – contact Cheese Curd

One Mile One Eye

16 DMZ faithful posted for an unimaginative, but effective beat down. Here’s how it went down.

The Thang:

1. COP in the parking lot at Carmel Road Park – SSH x 21, IW x 21
2. Burpee Mosey — Down Camilla Drive to back of Carmel Middle School with 10 Burpees OYO @ Carmel Road Park parking lot; @ each speed bump; @ entrance to school; and @ back of school
3. First One Mile Sprint – starting behind Carmel Middle School run to intersection of Camilla & Carmel and back — AYG pace
4. First Round of Mary – LBC x 25, Freddie Mercury x 25, Rosalita’s x 25, Heals to Heaven x 25; recover with 10 count
5. Second One Mile Sprint — starting behind Carmel Middle School run to intersection of Camilla & Carmel and back — AYG pace
6. Second Round of Mary — LBC x 25, Freddie Mercury x 25, Rosalita’s x 25, Heals to Heaven x 25; recover with 10 count and People’s Chair x 2 minutes
7. Burpee Mosey — back to Carmel Road Park with 10 Burpees OYO @ back of school; @ entrance to school; @ each speed bump; and @ Carmel Road Park parking lot
8. Third Round of Mary — LBC x 10, Freddie Mercury x 10, Rosalita’s x 10, Heals to Heaven x 10

Moleskin:

Simplicity is a beautiful thing – especially at 5:30 in the morning. Mumble chatter calling the Q out for his lack of creativity started with the second set of Burpees and never let up. PAX pattern recognition was in full effect, so the anticipation for the second one mile sprint was palpable. Without a doubt, a true crowd pleaser. McGee, Agony, Kirk and Bout Time were pushing it on the runs – always hard to keep up with the Larry Birds. Thanks to Kirk for taking us out at COT.

The opportunity to lead this group is always an honor. Thanks

Announcements:

F3 Golf and Tutoring opportunities – check the website.