Sunday night; 11:15pm YHC checks his twitter feed before bed. Message from BushWood: “Snoop, you got the Q tomorrow at DMZ correct?” YHC responds with; “Hell yea boy, come get some!” YHC spends the next 30 minutes planning an old school beatDown. Thanks for the reminder yo! Here is what went down in #thaGloom…
0530 Warm Up – Casual burpees – Lap around the parking lot
0532 Mosey over to church parking lot, take a lap around
==== Mix in some backwards run, stop for bear crawls, dips and derkins
0535 Another lap around parking lot
==== Mix in some backwards run, bear crawls, dips and derkins
0540 Mosey back over to playground, bear crawl over bridge
==== COP on basketball court: SSH x 20, Merkins x 12, Low Flutters x 20, Wide arms x 12
==== LBC’s x 20, CarolinaDryDock x 12, High Flutters x 20
==== Gather on baseline for: Partner carry down; switch; Partner carry back
==== Gather on baseline for: wheelBarrow down; switch; wheelBarrow back
0552 Mosey to down Camilla, first speed bump – burpees x 5,
==== second speed bump – CrossFit merkins x 10
==== third speed bump – burpees x 5
==== COP at bottom: SSH x 20, JumpSquats x 12, LBC x 20, Low Flutters x 20
0600 Partner up and mosey up Camilla; stop at each drive on left for:
==== Partner Hand Slaps x 20, Partner derkins x 10
==== Mixed in Squats, LBCs, Flutters along the way
0613 Mosey back to parking lot for backwards run across
==== finish with burpees x 10
0615 COT
Inside the ropes:
Great pax this am for an ‘old school’ beatdown. Thanks to everyone who showed and worked hard. Honored as always to lead DMZ…
Snoop
The SnoopTrainQ rolled into DMZ territory with 20+ pax eager to get it on!
The Mission:
0530 Ten spider burpees (quick chest to ground n pop back up) / one lap around parking lot
==== Into the wooded trail with bearCrawls over the bridge and continue on sidewalk.
==== COP at BBall court: Merkins X 14; SSH X 20; Imperial Squats X 15; WideArmMerkin x 10
0540 Mosey to field – 10 spider burpees / Partner up for carries and wheelbarrow
==== Partner carry to half-field / Partner wheelbarrow to end line / 10 spider burpbees
==== Complete four rotations
0550 Mosey to church parking lot – COP around new DMZ ShovelFlag –
==== Plankaroma and Derkins X 12
==== More partner work: run opposite around church meet on high side / 20 handSlappers
==== run around church meet on low side / 20 handSlappers
==== run around church meet on high side / 20 handSlappers
0600 Return DMZ Shovel Flag back to AO then head down Camilla Dr to Middle Sch entrance
==== Along the way at speedBumps: 10 spider burpees / 10 X Fit merkins
==== Grab the three 25lb coupons YHC dropped off before DMZ beatDown
==== Begin a triple formation Indian run w/ 25lb weight(5 chest press/pass it back)
==== Pax must stop at each speedBump and complete 10 spider burpees
==== Continue Indian run w/ 25lb weight up Camilla(.2 miles) finish at AO
0630 COT
Inside the ropes:
Great group of studDawgs showed for tha SnoopTrainQ’s third installment at DMZ. We did not disappoint with plenty of pain and great 2nd F going on during the beatDown! Lots of options at this AO and added benefits when Q shows up with 25lb coupons to share with the pax. Great to see SnowFlake and FlutieFlakes at all three of YHC’s leads at DMZ…TClaps. Skywalker was the glue today that kept it real yappy out there. Lot of hard work by all pax. Thanks for the opportunity to lead at DMZ!
Snoop
The Thang:
0529 (warm up) Semi-High Knees into Mountain Climbers X 3
0530 Quick Mosey south to Church Parking Lot(far corner)
==== COP: Prisoner Squats X 12; Diamond Merkin X 9; Low Flutter X 9; Wide Arm Merkin X 9
==== Cris-Cross X 9; Carolina Dry Dock X 9
0534 Three line- 35lb KBell Run: hold KBell over head; run 20 paces then pass KBell
==== Pax run .3 miles to low end of parking lot; drop the KBells
0538 Partner up; P1 Bear Crawl ; P2 7 Merkins, run and tag partner
==== flap jack: P2 Bear Crawl; P1 7 Merkins, run and tag partner
==== Continue exercise until reach high end of parking lot(.25 miles)
0542 Backwards run to opposite corner, flip to regular run down parking lot
==== Stop at set of benches: Derkins X 9; Dips X 7(left leg up); Dips X 7 (right leg up)
==== Derkins x 9; Dips X 7(left leg up); Dips X 7 (right leg up)
0548 Quick mosey to bottom parking lot; Grab KBells for three line Indian run…
==== Pax start three line Indian run w/ KBell over head; run 20 paces then pass KBell
==== Pax complete one lap around parking lot (.4 miles)
0555 Quick mosey run back to park; bear crawl over bridge to basketball court.
==== Partner Up: Partner carry down court, switch at end line, partner carry back
==== wheel barrow down court, switch at end line, wheel barrow back
==== Partner carry down court, switch at end line, partner carry back to end line
==== wheel barrow down court, switch at end line, wheel barrow back to end line
0601 COP: Merkin X 9; Low Flutter x 9; Diamond Merkin X 9; Toe Touch X 9; Wide Arm Merkin X 9
==== Bicycle X 9; Diamond Merkin X 9; LBC X 9
0606 Quick mosey to athletic field: Plank at bottom of small hill;
==== 5 sets w partner: P1 run to top off hill and back; P2 Sumo Jump Squats; switch
0611 Quick mosey across athletic field to church parking lot
==== Pax three line Indian run around church parking lot: two laps(.8 miles)
0615 COT
Moleskin:
Excellent weather and a ‘problematic’ DMZ pax, a perfect storm-a-brewing for a Three-peat Beat-down. YHC’s third visit to DMZ Q position had to be ‘slamming and jamming’. Hype, energy, and exuberance that’s what you need for a “Three-peat Q”. YHC brought it all to DMZ and a ‘Metro-nasty’ beat-down for the pax to gnaw on.
You see, YHC has a little ‘Metro-nasty’ inside tha brain and sometimes it jets out all over the place. ‘Metro-nasty’ samples Jungle, Ranger and Shark Tank workouts with attitude from Mutha Ship Monday, Young Guns and Combine. That is ‘Metro-nasty’, a flavor of intense, over-the-top, insane workouts born in Metro territory. Luckily for YHC, F3-Metro born and raised…yea baby!
Inside the ropes:
SkyWalker: recently off IR and back in the mix. Glad to have you working hard to get back in F3 shape. Not much time for chatter while your sucking air but soon, I’m sure!
Flutie Flakes: Solid work from a hard working father who travels to Hot ‘Lanta every week. I think it’s great your hitting F3 workouts in two different states each week! Bang on Brother!
Eye Chart: Following you on Strava, I know your getting faster each week. Great work out there in the gloom.
Talk Box: Also coming off IR but working hard to get back to the lead pax! Foot problems are a Bi#ch but keep pounding bro!
SunDancer: Smooth operator, I know, but today on the edge of madness. KBells are your friend!
Chappy: Great assistant out there, help keeping the pax in order and leading with great effort…nice work!
Gummy: You are a little sticky but smooth with your technique! Strong work today.
Semi-Gloss: Shinny in the sun but we were in the DMZ gloom. Looked strong running with KBell over your head. Power play!
World Tour: Love the nick name, keep the tour going and post Metro workouts soon. Way to go hard today, nice!
Hamlet: Don’t let the name fool people, you can be nasty when you want to. Go for it dude!
Catfish: Way to come strong out there in the gloom. Didn’t see you sweat that much today, not enough running for ya?
Dick Clark: Classic radio junkie, aye! Perfect hair today, how did you pull that off? Working hard…great effort!
Rashard: Strong 45 minutes from you dude. Keep pushing F3 strong, yea!
Cyclone: You are a buzz saw out there, great work and ready for more. Keep pounding!
Out Back: Great to have you in the mix today working hard. Nice!
Water Seal: You are air tight out there in the gloom. Let it all out and bark a little! Keep working hard…good job today!
Church Bus: Glad to have you jamming and slamming hard. Way to push hard!
BOG: ? Not sure if I got your nickname(readable?) correct but I know you were in the mix all way till COT. Great work today.
Kit Kat: Nice work out there. Keep working hard and jam on dude!
Love Boat(lifo), Love Bug(lifo), Film Festival(lifo), One Eye(lifo), Red Rider(lifo): All you gents worked hard and completed the workout today. Left early due to work/family requirements…respect.
GodSpeed(FNG): Army Chaplin is a big responsibility and F3 is a great ‘toolBox’ for life so glad you came out to workout! Post again soon!
That’s what went down in DMZ territory. A ‘Metro-nasty’ Three-peat Beat-Down in effect. I know there is more to add so chime in with a comment. Leading a F3 pax through a workout is always a learning experience and a huge thrill at the same time. Honorably yours…
Snoop
Just when you thought is was safe to post DMZ for a lazy river workout…tha SnoopTown Q blazes back to DMZ territory. Post Monday 0530 to get a Metro-sized beat-down…plenty of upper body exercises to pump up your chest and shoulders. Pax will travel 2.5 – 3miles to get your heart pumping and legs moving. Don’t forget Mary, she will be there too. YHC has several surprises and a hype attitude to keep it real…nasty! Barkin’ and growlin’ is appreciated from all you stuDDawgs…so bring it!
Snoop
In case you missed the last Snoop~Train Q(50 degrees, torrential rain) try me again on Monday 0530. Expect the Remix-workout to include: bear-crawls and plank-walks, merkins and marry, partner carries with wheelbarrows. Oh, YHC has a few new moves too; retro-flips and smooth operators, Imperial walkers and J-Lows. We should cover 2 – 3 miles, so wheels up…let’s fly. Pax mission: recover shovel flag planted somewhere in DMZ territory and bring it home to COT. Area 51 Bring IT!
The Thang…
05:31 Pax mosey into park; at bridge: bear-crawl over and up and around playground. (40 yards) === Pax mosey to athletic field.
05:32 Backwards run to endline; plank(s); mountain climbers x 14
=== Run to end-line and backwards run back; plank(s); imperial walkers x 14
=== Run to end-line and backwards run back; plank(s);mountain climbers x 14
05:36 Pax mosey into wooded low area. Pax plank in a row at bottom of small hill.
=== Bear-crawl up hill; merkins x 7; bear-crawl down.
=== Pax rotate 180deg; backwards bear-crawl up hill; merkins x 7; bear-crawl down.
=== Pax rotate 90deg; sideways bear-crawl up hill; merkins x 7; bear-crawl down.
=== Pax rotate 180deg; sideways bear-crawl up hill; merkins x 7; bear-crawl down.
05:45 Mosey to field endline; partner carry half way/switch. Plank.
=== Mosey to BasketBall court
=== Mary: low flutter x 21; LBC x 12; high flutter x 21; 6-inches.
=== Pax on baseline; partner wheelbarrow full court/ switch/ full court back X 2
=== Partner carry full court/ switch/ partner carry full court. X 2 ; Plank
=== Dips x 12; Decline merkins x 10; Dips x 10; Decline merkins x 8 (two sets)
06:00 Mosey toward baseball field: Spot shovel-flag; bear-crawl to shovel-flag n touch flag.
=== Circle shovel-flag in plank position; Peter-Parker x 7; plank walk 90deg; Merkins x 7
=== plank walk 90deg; imperial walkers x 7; plank walk 90deg; windmills x 7
06:08 Pax w/ shovel-flag mosey to church parking lot.
=== Indian run(leader carry flag) around church(400m).
06:12 Mary: imperial walkers x 21; heels high(touch toes) x 21; low-flutter x 21
=== Indian run(leader carry flag) around church(400m).
06:16 COT
Naked Moleskin…
Perfect weather for a DMZ workout: 51 degrees and moderate to heavy rain showers. Add an FNG to the mix and here we go! How about a muddy 40 yard bear-crawl to start? Sure! Then, pax hustled on over to the athletic field and dove into the ‘backwards run/sprint back’ portion of the workout. It didn’t take long to realize the difficulty calling cadence when your sucking maximum air in the driving rain…stand up and breath!
Where is my FNG? Here he comes…he is in the suck! Follow me boys…we entered the woods on the backside of the pitch-dark park. Pax planked in a row along a low lying area…next exercise..bear-crawl up a 10’ x 50deg embankment! Dont forget merkins at the top, bear-crawl back down and hold it! Rinse and repeat X 4…did I mention the heavy-steady rain?
Where is my FNG? Oh, he’s on one knee…hang in there bro! We’re in the DMZ; time for partner carry and wheelbarrows…across the open field…avoid enemy fire and meet on the basketball court for some Ma-ma-mary. On your backs boyz…low flutter feels good! Now hold it six inches…open your mouth and have a drink of water…did I mentioned the pounding rain? More partner carries and wheelbarrows across the ball court…then line up for some ‘dips for a dip’ into ‘decline-merkins’ x 4(swampfox favorite). Pax ‘spotted’ a planted shovel-flag on a side hill and after circling the flag, plank walks were in order. Throw in some mountain climbers, merkins, imperial walkers and windmills(slaughter wheelhouse) to keep it real. Where is my FNG? Hands on his knees, some hacking, he’s OK!
Q called out 10 minutes to COT! Grab the flag boys lets take’er home after a little Indian Run..of course. We broke out of the dark woods to a brightly lit church parking lot with shovel-flag in hand. Where is my FNG? Dragging a$$, so we gave FNG-Caveman a break on the last Indian Run session. How generous!