3 pax showed up at Calvary at 0700 yesterday for the latest edition of Olympus. After missing last week due to family travel (but not sorry to miss 20 minutes of snatches…), I was excited to get back out for an hour of bells. Mighty Mite and High Tide joined me on a cool morning.
SSH x 20 IC
10 2-handed swings
Windmills x 10 IC
10 2-handed swings
2 prying squats IC
10 2-handed swings
Neupert: 10 sets of 2 double clean and press EMOM
Complex: Merkin on the bells, snatch L, merkin on the bells, snatch R. That’s 1 rep. Do 10 sets of 5 reps. Rest between sets.
Carry and Mary: farmer carry out, elbow plank, farmer carry back, elbow plank. Hollow body hold for 1:00, then glute bridge for 1:00.
COT with the RockZero pax. Thanks to Runstopper for taking us out.
5 pax showed up at Calvary in various states of cold weather gear for what is hopefully the last cold morning for several months. Bells were unloaded and distributed, tunes were loaded up on Spotify, and a disclaimer was given.
COT – thanks to Cottonmouth for the takeout.
Ghost written by Voodoo on behalf of Frehley’s Comet, who is too old to figure out WordPress.
9 pax rolled into Calvary for our weekly dose of Wednesday metal. With Frehley’s on Q, a few things are guaranteed: (i) oldies on the boom box, (ii) inappropriate mumblechatter, and (iii) appropriate flatulence.
Announcements (stolen from Hoover’s excellent SACS backblast):
I came in on two wheels this morning (forgot to load the car last night) and found 5 pax ready to kick Monday in the teeth at Swole. After unloading my bells and issuing a quick disclaimer to the veteran pax present, we got moving.
I returned from my 3 mile pre-run with Joker, who peeled out to go to SCMS to train for the next Beer Mile, and found Cottonmouth and High Tide unloading bells. As I got my gear unloaded, Butterfinger joined us, making good on his Slack promise from the night before. After loaning him a few bells and giving him a bit of a disclaimer, we got started on the warm up.
On to the Neupert part of the workout: 10 sets of 6 double swings on ~:45 intervals
It had been a little while since we attempted the Eagle/Goshawk, so
we I decided to do that. Both complexes consist of 8 squats followed by a 20 meter farmer/suitcase walk repeated 8 times without putting the bells down. The Eagle requires doubles and the Goshawk singles. We mixed it up and some pax used singles and some doubles. In an effort to actually complete the Eagle, I elected for the double 16s. It worked a lot better than the 24s, but was still extremely difficult. I think everyone got through all 8 rounds without putting the bells down. This was surprisingly hard on the grip and traps (at least for Cottonmouth and me).
Next, we moved on to Easy Strength:
Lay on the ground to catch our breaths and then we moved on to some carries:
Time for Mary:
COT with the RockZero pax – thanks to Flipper for the takeout
10 pax arranged themselves in a sort of oval-like shape this morning as we prepared for this week’s rendition of Meathead. After a proper disclaimer, we got down to business.
Sufficiently warm and disclaimed, we moved into the Main Event:
Double clean and press – 8 sets of 3 reps
For the complex, I wanted to get some single bell work in, so we did the following:
Switch sides. Repeato for 3 total rounds per side. This looked easier on paper than it was in practice. Definitely a grip tester.
Next, we did a little Easy Strength:
Still a little time left, so we did a mini-Goshawk:
Goblet squat x 8, suitcase carry for ~:30. Repeat for 4 rounds.
We finished up with the usual Mary:
Elbow plank, hollow body hold, and glute bridge for 1:00 each.
YHC pulled into the lot next to Seaboard a little after 0500 this morning. Slim Fast’s Expedition was there, but no other vehicles I knew. Gradually, more and more cars pulled in and we ended up with 10 pax ready to rumble. Fortunately, the two ladies who pulled in decided to do their own thing.
After a brief but thorough disclaimer, we launched into the Trade Street gloom toward Country Place Drive. As we approached our destination, Orange Whip looped back to pick up the six. Madison chose the savvy veteran move and “stopped to tie his shoes” instead.
Stop at the intersection of Country Place Drive and Drive and Matthews Estates Road for COP:
Head into Matthews Estates. Take every right turn and at the end of every cul de sac, do 10 HR merkins and 10 jump squats. When you get back to the intersection with Country Place Drive, plank it up for the six.
Regroup and run together out to Trade, turn left and run past the Methodist Church and take a left through the parking lot. Run through the parking lot back to Country Place Drive and go left.
Plank up at the intersection with Matthews Estates Drive for instructions:
Partner up by speed. Partner 1 does the church loop, stopping in the parking lot immediately off Trade Street for 20 LBCs, then run back to the intersection. Partner 2 runs back into Matthews Estates, takes the second right onto Timber Knoll, then runs to the entrance of Gilchrest Circle. Do 15 Heels to Heaven, then run back to the intersection. Flapjack.
Repeato with 10 diamonds in the church lot and 20 wide arms at Gilchrest. Flapjack.
Head back toward Seaboard with a quick stop at the cool chess set tables for 10 dips, 10 step ups per leg, 10 derkins.
As we were waiting for the light to change to cross John Street (in a squat hold), we were joined by the Peak 51 crew. There were a few punches thrown, but cooler heads prevailed and we headed back to the launch.
Circle up for some Mary:
COT with the Peak 51 pax. Thanks to Lois for taking us out.
4 pax were on time for Olympus yesterday. No rain and warmer temps made for a more enjoyable experience, at least until the workout started.
Neupert: 10 sets of 6 double swings
Carries: Farmer out, farmer back, waiter L, waiter R – 1:00 on/1:00 recovery
Complex 2: 11s of merkins and snatches
Circle up with RockZero for COT.
It was brisk out at Calvary Saturday morning. Hoover and I met up at 0600 for a 60-minute pre-run. Both of us had slacked off this week and needed to get some miles in. We rolled back into Calvary around 6:59 and split up for our respective workouts. Mighty Mite and Frehley’s Comet were out of their cars and ready to rumble.
After a bit of small talk, we got started.
Done. Circle up with RockZero for COT.
Flipper texted me last night with his latest terrible Tuesday plan: 33:00 warm up, 26:00 of intervals, and 33:00 cool down. Little did he know that I had a Get Out of Jail Free card – I was signed up to Q Fast Twitch this morning. Unfortunately, I couldn’t meet him in Ballantyne at 0445 to run for 92 minutes. I had foiled his plot!
Not so easily dissuaded, Flipper came up with a “brilliant” (his word) plan – he would meet me at my house at 0500, we would run to the Arboretum and take the FT crew through his heinous workout. Since I had planned to pre-run anyway and hadn’t drafted a weinke for my Q, I took the
lazy smart way out and accepted this proposal.
Flipper and I rolled up to the launch point at about 0512 and found Benny and Purple Haze waiting. I figured we’d have a light crowd since most pax think of me as more of a kettlebell-wielding knuckle dragger than a runner. Suddenly, 7 more cars pulled in and pax started circling up. There was some mumblechatter/encouragement from Joker and Purple Haze as Prohibition’s loosened up his creamy white thighs with his Stick (you’re welcome for that mental image), then 0515 struck and we headed out.
Run out 51 to Strawberry, turn left, then left on Woodfox, right on Rounding Run. Run through the intersection with Rounding Run, at which point Prohibition said “this is where we usually circle up.” Not today, pal! Keep running all the way around the loop and back to the intersection, THEN we stop.
Instructions: run around Rounding Run for 2:00 HARD, then recover back to the six for 2:20. We will do this a few times (6). The starting gun goes off and the pax take off. Flipper takes an early, substantial lead on the peloton, which consisted of YHC, Purple Haze, Enron, and Alf. We hit 2:00 on the way up that stupid hill on the far side. Wow, I hope I don’t have to run that again (spoiler alert: we did. 2 more times). Recover back to Benny, who disappears. We chase him for 2:20, then give up, turn around and run back up the hill for the next 2:00. On the next recovery, we grab Retread and then continue going clockwise around the loop and run into Benny, who is coming at us. Repeato for 4 more times. Flipper maintained his lead at the front of the pack for all of the intervals, but there was some jostling for position amongst the rest of us.
Circle back up at the intersection of Rounding Run and head back to the AO via Raintree Lane, Willow Point Road, and then cut through the giant Lego bricks to the Arboretum parking lot. Push it back to the start for an arrival at exactly 5:15. Approximate mileage of 6-7 miles.
Thanks to Flipper for taking us out in COT.