This is long overdue so I will probably miss most of the workout, but here goes. Rolled in for my first post at Area 51 in months. I grab the two firehoses I got from Gypsy thinking the Pax might enjoy to mix it up.
Mosey over to grab a lifting rock and then head to the back parking lot. We had 7 stations set up.
Station 1: Run a lap with the 55lb hose
Station 2: Firehose wave
Station 3: Curls with rocks
Station 4: Tricep extensions with rocks
Station 5: Goblin squats with rocks
Station 6: Overhead press with rocks
Station 7: Upright rows with kettlebell
We got two rounds each in. Place rocks back in the pile and circle up.
So, I got suckered into WAMRAP last week, so I wanted to post again today because I surprisingly enjoyed it. Come to find out the Site Q is DR, and noone else knows about the workout except me. Poor Squid caught a ride with me, and we showed up 5 minutes early to find an empty parking lot. McGee said he wanted me to Q, but I was at least hoping for a crowd. Either way, Squid and I put some work in.
Mosey around and over to the parking deck. 20 x SSH, 20 x IW.
40 merkins, then run up first ramp and back down stairs to the start.
40 Heels to Heaven, then run up two ramps, and back down stairs to start.
40 squats, then run all the way to the top. Hit the first set of stairs, and run up and down all three sets before starting back over.
We completed two full rounds, and then the first two parts of a third round.
Back at cars, 40 LBCs and 20 x cross crunch.
This is the first time I have been at a workout with only 2. Goods news is Squid is a beast, so at least I had someone to workout with and keep me honest.
I haven’t posted on a Saturday, or at Outland in a long time, but I was more than happy to join the Pax. Funny how Madison asks me to Q, but then he never shows up. At least EE was there. I will admit I had to pull a map up of the AO to refresh my memory of what I wanted to do.
Mosey to parking lot between two elementary schools for our warm up.
20 x SSH
20 x IW
Line up abreast and merkin suicides using the bus parking spots. We went from J all the way down to A. We skipped K which offended Horshead. 5 merkins at each parking spot for a total of 50. Mosey over to picnic area/playground. 5 pull ups, 20 dips and run a lap around the track. 5 times. Wall sits for some recovery with 100 air presses.
Mosey over to parking lot next to SV elem. Lunge walk to the last handicap man (not HH) but the actual painted symbol on the pavement. Lunge walk back. Then we ran a few laps. First lap do 10 merkins at each light pole. Second lap 20 squats at each light pole. Last lap 20 LBCs at each light pole.
Mosey back to the cars for a little abs. 10 x canopener on each leg, 20 x Rosalitas. Time.
Great group of guys and really enjoyed leading. Horsehead is always entertaining with his banter, and Mimi came out for his first workout. He isn’t an FNG per se, but this was his virgin workout post. Since he didn’t throw up or pass out he said he would be back. Good to hear. Thanks for the take out Hairband.
Pool party on June 8 at Lawson to raise money for Sandbox.
Memorial day convergence for WW2 veterans.
I showed up. I started running. I took a wrong turn so I turned around. I finished. 7.4 miles. Boom!
It has been close to a year since I have posted at Bagpipe, so it was nice to visit my old stomping ground. This site was were it all began for me. I have been running more and not making it out on Tuesday, so I was happy to step up when Tagalong reached out. I sent out a note for a pre-run that everyone ignored, and showed up to find Mario, Teddy and Mark Kay running. I guess this is what I get for not posting in a long time. After a 15 minute run, the parking lot filled up and off we went.
Mosey through parking lots towards small pond next to Eaton Corp. Circle up for the warm up. Disclaimer given.
Mosey to the actual pond and meet up at the bottom of the hill. Backwards bear crawls up the hill, then run a lap. Repeat 3 times. (note to self: wear gloves next time) After the Pax completed the circuit, mosey towards the Bullring and meet up towards the front. This is the point when I was told that Kirby re-injured himself. There was a comment that it happened before the disclaimer, but I am pretty sure he was running fine before the warm up, so I am protected by the disclaimer. Lunge walk from one median to the next and back.
Line up at the end of the first parking row and run around the buildings clockwise, performing 10 merkins at each speed bump, and 10 at the end of the row. Repeat all the way around for three rows. Total of 140 merkins. Mary while we wait on the six.
Mosey through parking lot to Brixham Hill Ave. 10 squats at each street light on the way back. Circle up in the parking lot for some Mary.
20 x Chippy Cross
20 x Back Scratcher
10 x Canopener each leg.
Moleskin: Thanks again Tagalong for getting me out of my comfort zone and asking me to post. It is fun to mix it up. I had totally forgotten about the small pond until my pre-run, so I couldn’t help myself but use that hill. Backwards bear crawls sounded great at first until I realized the grass was wet, cold and probably 30 inches high. Unfortunately we had already committed. I can’t seem to lead a workout without a lot of merkins so thanks for putting up with it, again. Strong work by the whole Pax. Thanks for the guys staying with Kirby who had another run of bad luck and re-injured his leg. Sorry if I had anything to do with it, and hope you heal fast.
Frehley’s Comet leading the next Swift Q. Or is he?
“Extreme Ownership” Leadership book discussion at the bagel place every week after the workout
I got the request to fill in on Wednesday from Horsehead who is battling influenza. Supposedly. I haven’t posted at Kevlar in awhile so I was pleased to take on the Q. I decided not to bring the firehose because I didn’t want to wear out their welcome. Here is what we did.
Mosey around the back of the church back up to the front parking lot and circle up.
20 x SSH
20 x IW
10 x Merkins
Line up and run down and back each parking lot row and 10 merkins at each sidewalk. Not road, curb, etc, sidewalk. It was very hard for people to comprehend.
Once everyone completed, partner up, and wheelbarrow up the stairs and across the walkway on one of the new additions. Each partner takes a turn.
Mosey across church parking lot to the rock pile and grab a lifting rock. Head back down to the front of the church. Line up.
Rock work suicides.
Run to each median and back to rock. 20 x curl in between each. Repeat with 20 x tricep extension and then 20 x shoulder press. We through in several rounds of lunges across the handicap spaces to kill time, but also to work the legs since today’s workout was mostly upper body.
Take the rock back, and mosey to the cars. Circle up for 50 x LBC, and 10 x can opener on each leg.
Moleskin: Backblast was late because the M left Saturday morning to go out of town for 5 days, and I can’t multitask. I had a few observations. Witch Doctor is a professional lunger. Bulldog has short arms and can’t extend them all the way up for IWs. Cage has done a great job getting stronger and pushed himself hard all morning. Orangewhip and Rhapsody need to be audited next time there are exercises that involve counting. Cottontail was kicking some butt after not posting much and he certainly made the best of the workout. Thanks for letting me lead Faultline and Orangewhip.
Luckily I look at my schedule and realized I had the Q this week so I didn’t take out the firehouse I loaded up for my Q last week. I just got the hoses from Gyspy and trying to find creative ways to change up the workouts. I was running late as usually and parked down by the track to unload my gear, and hauled ass to the front to meet the Pax. I was the last one to show up for my own Q.
Mosey around front of school for a 400+ yd warm up.
20 x SSH, 20 x IW, 20 x Merkin
Mosey to center of track to begin the station work. Luckily I had come up with 10 stations and 9 Pax posted so I got lucky the numbers worked out.
Station 1: Curls with 45 lb kettlebell
Station 2: Run a lap (timer)
Station 3: Grandma
Station 4: Toes to Bar on playground
Station 5: Run stadium stairs dragging 55lb hose
Station 6: Knee up on playground
Station 7: Battling Hose Station
Station 8: LBCs
Station 9: Upright rows with 35lbs kettlebell
This was my first Q at Joust in awhile so thanks Yeti for the invite. I brought the hoses out to mix it up. I think it worked relatively well, except the stations were too far apart and timer took too long. Everyone got 1 round, and I was hoping for 2. Each exercise worked as planned, but need to shrink the timeframe. Enjoyed seeing some of the guys I don’t get to see very often (Yeti, Dollywood, Sanka, Baracus, Puddin Pop) As a side note I think Sanka was hitting on me during our circle time in the middle of the field as he was noticing my physique. I reminded him I wear smedium shirts to look bigger. No joke.
Thanks for the take out Squid.
4 Pax showed up at 5:10 for a 2 mile pre-run (PJ, WT, PT and Purell) to get the body warm. Purell slowed us down otherwise we would have gotten in 3 miles. I made a slight detour pulling in the parking lot to drop off my new toy. Purell already knew about it, so it ruined the surprise for him. Everyone else was biting their nails there were so excited.
Mosey around the parking lot, say hello “Electric Slide” (ES), and circle up in front of Whole Foods.
Gather at the end of a parking row, and begin. Run to the end of each parking row and perform 15 merkins. Continue around until you reach the end, next to ES. Then we are off for the main event.
Mosey over to the sidewalk in front of the parking deck. Line up and count of in 3s. Not surprisingly, i managed to screw up something as simply as counting. Everyone just shut up and group up in 3 Pax. Mosey over to the bottom of the first ramp. I rolled out my little surprise, 2 25 ft, 55lb fire hoses. Let the fun begin. Two groups of 3 drag the hose all the way to the top of the parking deck, while the other Pax head over to the parking lot behind the Whole Foods. Run laps around the store with three called exercises along the way. 20 x merkins, 20 x sqauts, and 20 x LBCs. Once the Pax brought the hoses back down the deck, flapjack. After the first round, everyone go again.
Mosey back to the cars. Circle up for some Mary.
Moleskin: I posted at Sparta for the first time yesterday and during the workout Gypsy shared with me he had an extra fire hose. I heard how terrible previous workouts had been with them, so I was more than happy to take it off his hands. I dragged it out on the driveway last night with my 9 year old, found the middle, and cut away. I tried metal cutters, pruners, tree saw, and ended up doing most of the work with a regular wood saw. Roll her back up, and throw her in the back of the truck. Purell ruined the surprise because he already knew what I had. He got a hose from Gypsy too. Be cautious posting at a workout led by Witch Doctor, Purell, PopTart and Rachel. We all now have a 110 lbs of fire hose. I heard Gypsy had 9 total, so there are more floating around. As I pulled in the parking lot this morning I drove by a guy outside his van with cones blocking off part of the lot. At first I thought he was out there to wash cars at 5:30 in the morning with freezing temperatures. Not the best time to be washing cars, but we all debated dropping our cars off for a wash during the workout. Come to find out it was “Electric Slide” running a Not Free workout called Camp Gladiator. We all ran by just to tease him and show his patrons what a Free workout looks like, compared to a Not Free workout. We all agreed ours is most cost effective. (Am I suppose to include him on the backblast? Can he actually get sued since he is a professional? Can we sue him since he was in the same parking lot and is a professional? I wonder if he also washed cars?) He did have a nice play list so we didn’t mind running by his group a few times. Das Boot suggested we line up and show them our Monkey Humpers, which was a nice thought. I just wasn’t going to be the first one to do it.
I wasn’t sure how the hoses would work out. They sucked a lot more than I thought. The first round wasn’t too bad, but as Busch and Bananas so eloquently stated, “It sucked more the second time”. I hope everyone felt the workout was successful. Eveeryone seemed to push themselves hard today, and always a pleasure to lead and see everyone getting stronger. Thanks for the take out Busch.
Announcements: Fredo on Q at Divinci tomorrow. Man Cave every Friday after the workous. Panera at Arbo. No pre-work required.
I totally forgot to write the BB, and already forgot all the PAX that attended. Total let down on my part. We had 9 Pax who came to console me after my Heels got globbered by Texas A&M. Pro was actually super excited. Due to the 21 pt lose, everything was based on 21.
Run to rock pile and grab lifting rock. Head over to light pole in the middle of the field. Run a star fish. 21 curls with rock, then 21 merkins at each light pole. Once complete, 21 overhead press with rock, 21 CDD at light pole. Then 21 tricep extensions, then 21 LBCs. I know I am forgetting a lot.
I fell down on the job as the Site Q but not writing the BB sooner with all the details. I am old, and very forgetful. Thanks for all that showed up and the hard work. Everyone keeps showing off.
I tweeted out that the group was going to focus on increasing our muscle hypertrophy, which I don’t think many people knew what that meant, except Purple Haze who admitted to googling the term. Basically, it is muscle regeneration. I actually showed up a little early and time struck 5:15 and off we went. Disclaimer purposely delayed until we had all the Pax together at the COP.
Mosey down Woodfox Drive and take a right to the end of Burning Tree Dr. We circled up for some COP in front of Fireman Ed’s house. Disclaimer given. Of course, we head off the main road to mix things up, and we find the one car that is out on the road delivering papers. We were interrupted a couple times as the car made the loop. I think it was Alf that made the point the workout was already off track and I might as well give up. I thought about it, but decided to move ahead. We did get in the following:
20 x SSH
20 x IW
10 x Merkins
Mosey back down Woodfox to the intersection of Rounding Run. Let the fun begin. Take a right down Rounding Run and follow to the right to the bottom of N. Course Drive. Oh, but make sure to stop and perform 10 merkins at each street light on the way. Based on Margo’s math, we completed 110 merkins during that portion. And no, that wasn’t the end. Heading up N. Course Drive for a set of 11s. Start with a merkin on the bottom and SSH at top. Push at about 85% on the way up, and jog back down. I think that makes 55 more merkins. Leaders finished early and performed some Mary.
Gather the six and continued to mosey around Rounding Run and turn right on Ivystone Ct. Partner up and run back and forth opposite directions and perform 5 handslap merkins in the middle. Each Partner run each direction three times. That was 30 more merkins.
Head back out to Rounding Run to complete the loop. Instead of merkins, sprint from one street light to the next, then jog, then sprint, etc. Continue all the way back to the cars.
We had 5 minutes left so line up for some more sprints. 4 total, and then 20 x LBCs.
Moleskin: This was my second Q at FastTwitch and I made sure not to pass out this time. Successful. Since I hate running, I decided to get more interval runs in so I could rest. I hope all the real runners, aka, everyone else, didn’t mind a slight change of pace. I think we got 195 merkins total if I have the math right. A new record for FastTwitch. Rachel was quiet most of the time but I assume he was complaining to Bout Time about the lack of miles, but they were hard to hear as they lapped me. Alf had a tough time with the sprints at the end because he felt 45 seconds was not enough time in between sprints to recover, so he asked for at least 60 seconds next time. I think I have scared off Benny for life with all the merkins and he will probably never come to one of my Qs again. I reminded him that he will appreciate it during pool season when he is busting out of his tank top. Faultline had his fair share of merkins at his Q yesterday, so he modified a little to make sure he didn’t get too swole and have to buy new shirts. Haze was pushing it hard and reminded me that the hill of N. Course broke his soul last time, and he was not happy I had us run the hill at the beginning of the workout, instead of the end. I think deep down inside he enjoyed it. Margo was kind enough to run with me and partner during the handslap merkins. He admitted he enjoyed the breaks in the running as well, as I am sure others did they just won’t admit it. I hope Turkey Leg, Brady and One Eye forgive me for only getting a little over 5 miles. That is considered a warm up for them. I think Brady was the first one to yell out “This is a running workout” as soon as I called merkins at every street light. Retread is getting back at it and hit the hills hard as expected. He just told me last week he had run in awhile, but he wasn’t scared of the hills and pushed it hard the whole time. Thanks for letting me lead Rachel and Haze.
March 3 SFN need race. Sign up if you are around.
Continue to keep Bout Time and his family in your thoughts in prayers. His 2.0 will be heading to Memphis soon for 6+ months of treatment for a bone marrow transfer.