What we did aka The Thang:
After disclaimer we quickly crossed over to Blakeney at the lot in front of My Gym for warm up of SSH and IW. We then took a quick circle around a designated loop that will be part of the workout.
The workout consisted of movements focusing on Arms, then Abs, then Legs. After every movement, we took a lap around the designated loop I partitioned out with cones. We started each movement together. Whoever finished the movement and loop first did various planks until the 6 arrives. Then we all started on the next movement together.
Movements:
Rinse and repeat until 5 minutes left. Mosey back to launch.
Moleskin:
Announcements:
For Genesis, we took it back old school. No not Genesis 1:1 “In the beginning God created the heavens and the earth.” However, I did wear a fanny pack and those went out of style in the 80’s so we did go back pretty far for us…well at least for me #notamillennial #overripefruit
Any-who, this is what we did:
Moleskin:
Announcements:
Thank you guys for letting me lead you this morning. It was fun and I can only now move my arms without pain. I’ll be there again with you on Monday unless we are in #snowmageddon #needaccountability #heartbreaker?
15 high rollers tried their luck at the Uwharrie Bank and Casino. The wolfpack was formed and we all came away big winners.
The Thang:
No need to move from where we were hanging pre-work so we circled up. The warm up was incorporated with the disclaimer #twoforone: SSH x 14ish. Wanting to move on we moved at a fast pace up Elm to BCP; stopping for the six and some squats. Moving on we moved down to BDP and Rea for lungs and the six. We crossed Rea and moved to lower floor of the parking deck; circling up to a card table.
With YHC playing the part of dealer, we ran through rounds of Blackjack with the F3 WO Cards. Groups of 4 and 5 play hands. Whomever won the hand led the pax through the exercises listed on their winning cards. Many merkins and backward lunges were performed. #rangermerkins? Every pax played at least 2 hands. YHC won the 1st hand but no more. I thought the house always won?
Slower mosey back to the start with some quick Mary and it was time.
Naked Moleskin:
– Frehley’s can shuffle quite well while wearing gloves
– Many hands of 21 / blackjack were played.
– I don’t think the fast pace to start was well liked by Mighty Mite.
– Wingman tripped us out on High Knees.
– Apparently a ranger merkin is: Merkin position – however, your hands should be placed back more in line with your rib cage instead of your shoulders.
It’s been quite a while since I’ve led. I hope to get back more involved. Always a blessing to be with you guys. Honored to lead such great men.
Announcements:
– Christmas Parties coming up
– YHC is collecting business clothes for COTS
It’s quickly warming and time for short sleeves, no sleeves, no shirt. That means it’s time to start back working on our guns to combat the SOB soccer arm syndrome. This workout should take care of that.
What we did:
Moleskin:
Announcements:
When the call went out that Dromedary was going to be leaderless, YHC from the Northern Territory saw an opportunity to rush down across the border for some UC territorial assault. So, with my best Shakespeare impression, “Once more unto the breach dear friends…” – I jumped into the fray as their morning Q. With a Bratwurst and Tuck’s humid Pre-Run (or as Tuck put it – just sweaty people) along with 15 other men for 17 total – we set off to conquer the pit of misery (actually the plush grass of the practice football fields).
War Tactics:
War Journal:
Upcoming Skirmishes:
5 of us didn’t let any super bowl parties keep us from The Big House this morning. Not even with an offensive explosion from a Box of Wine. In the end, we sweated out any remnants of food an alcohol; which is pretty extraordinary in 30-degree weather.
What we did:
Moleskin/Observations:
Announcements:
On invite from Good Fella; YHC descended on Marvin Creek to lead the great men of Dromedary. No logs this time, but we all did learn that we could run with a ‘lifting’ rock.
Disclaimer was given, and partners were chosen. Quick Mosey towards rock pile, but stopping for a quick warmup. Circle up for SSH x 50 so the stragglers could catch up (I was going for that count anyway).
One Partner grab a lifting rock. Grab a big one or else. With your partner CMIYC up and down the parking lot lanes to the halfway point. One partner runs with rock. The other 10 hand release merkins and catch your partner.
Mosey to the hill in front of MCHS. Partner 1 does thrusters while partner 2 runs up the hill for 10 LBC. Total per team = 200. However, stop halfway through to pass your rock down to your right for the next team. Finish out your last 100 Thrusters.
CMIYC back up and down the parking lot lanes back to discard your rocks. Same deal as before – 10 hand release merkins and catch your partner running with the rock.
With us running short on time, I decided to change up my plan on the fly – it wasn’t as clean as a result. We did 4 corners/21’s. At each corner of same span we just ran, we will do merkins and squats. At the 1st, 20 merkins/1 Squat; then 19 merkins, 2 squats at the next corner, then 18 merkins/3 squats. So on and so forth until the count for merkins and squats are reversed…or until time.
We had to cut the 4 corners short due to time, but quickly circled for a last second LBC round.
Moleskin:
– It had been a while my last Q here. Thanks goes to Goodfella for bringing me back.
– The SSH were aggressive but we needed a warm up.
– Glad so see some real rocks were picked. I’ve seen quite a few pebbles and YHC wasn’t having that.
– Dromedary consistently has good numbers of Pax. Great leadership guys!
– Many ‘Respect’ members today. You can’t tell as they grind and lead as good as the young bucks.
Announcements:
– Speed for Need races upcoming – Isabella Santos and Susan B. Komen
– COTS is a great organization and I implore you to check it out and sign up to serve.
– F3 Golf is in October
Today is YHC’s 43rd birthday. What a better way to spend it is opening new burp-day presents with friends.
Disclaimer; get in teams of 4 (one five) – similar heights recommended.
Mosey to side lot for warm up – 43 SSH.
Cross over Elm and reconvene at the top of The Murderhorn. Directions given for 10 merkins at the 3 streetlights, then 13 at the stop sign. Continue up to my truck parked at the community park.
Presents were opened. For my birthday I had 7 logs. Three of them weighed ~48 lbs., 3 more 55-60 lbs., and one big boy at 75 lbs. My other presents offered were 2 x 12 ft. 6×6 posts.
Two 4-5 man teams shoulder posts and make your way down to the stop sign at the bottom of The Murderhorn. Return to the start point and switch with another team. Only one trip per team. Remaining teams start on the partner and single man circuits:
Single man circuit:
43 Burpees
43 LBC
43 Squats
43 Dips
43 Heels to Heaven
43 Calve Raises
Partner circuit:
Military press logs as follows:
25 x Green (48 lb logs) – press all 3 logs
20 x Yellow (55-60 lb logs) – press all 3 logs
8 x Red (75 lb log)
143 total military presses.
Once you finish; start back through single man circuit until time is called.
Quick mosey back to cars – 1 minute overtime. Sorry guys. Time.
Observations:
– Laronda and Crab Cake pressing the 48lb logs w/o partners. #beasts.
– Purple Haze finishing everything before I was halfway. #he’sback
– The logs weren’t heavy, but you would get gassed out quickly.
– Still crazy humid.
– Morning After with the funniest comment at Namerama that we’ve heard in a long time “gloves are overrated.” Perfect
Announcements:
– Speed for Need races upcoming
– Gutcheck afterwards – Chick-Fil-A at Stonecrest
– F3 Golf
– Need some guys to sign up for COTS
Sometimes we get caught up with trying to move as fast as we can; we (I) can power through a movement without regard for proper form. Which is counterintuitive with why we get up so early. It’s to work out! So proper form is quite necessary. We always need someone to help remind us nowadays.
Quick Disclaimer – Welcome FNG John Wood. …And we’re off to the Murderhorn. No warm up; no hi-fives. Mosey down the ‘Horn to the playground/pool. Plank for the six; avoid the garbage truck.
Circle for warm up.
– Little baby arm circles front/back.
– Overhead claps/front claps.
Super 21 17 – (we only got 15 here).
Partner up at park entrance. Partner 1 runs up to the top of the Murderhorn. Partner 2 runs the other way down Elmstone to the cul-de-sac. Each pax does 10 bonnie blairs at their respective end, and runs back to meet partner for 20 hand slap merkins. Flap jack routes, and copy/paste.
After one revolution, we all ran to the bottom of The ‘Horn for # 16, and 17 of Super 21. Back up to the top and over to the cars.
M’Skin:
– YHC got called out for my merkin form on Super 21 by Haggis. “Those aren’t Merkins Mate”. I’m sure they were terrible.
– Welcome John Wood from Avon, PA – now known as Mary K.
– Not much else to report in an almost week late BB. Another form fail! Sorry Mate.
Announcements:
– Does it matter. I’m a week late. Cobains.
In an effort to be creative I presented a twist on an old favorite the triple nickel and called it the 666 Suicide which may have been my downfall. My knee gave way and had to limp the rest of the course while giving directions along the way. Maybe more thorough stretching before and after is in my future as it seems my injured knee is due to tight, locked up leg muscles.
Workout:
1. Assembly, disclaimer & start
2. Warm up: side straddle hop, imperial walkers, low slow squat, windmill, mountain climbers.
3. Partner up at fountain: 200 dips (per team) as partner runs around light pole
4. Mosey to wall behind Old Navy (plank or Mary till 6 arrives)
5. Indian run along back of building to end when it turns toward Rea Rd.
6. Triple 6 Suicide (this is my twist on the triple nickel): start with 6 Carolina dry docks run to first of 6 cones (or some other marker) then do 6 jump squats…end at the 6th marker. Mary until 6 is in.
7. Wall sit exercises for ~2-3 minutes
8. Mary Starfish at the circle
9. Mosey to square on Tolleson Ave. Break into teams of 3 (2 men exercising, 1 running at any given time) step ups at one end and derkins at other end
10. Mosey back to Chick-fil-A for Mary & elbow plank (2 minutes)
Closing circle
MOleskin courtesy of Strawberry:
– 666 Suicides were terrible. Thanks Chopper. I think those did you in.
– It was quite saucy this AM. It’s just getting hotter too.
– Great use of the AO. We traveled in all 4 quadrants, and visited the boardwalk/nature trail as well.