Author Archive Zippidy

Chest’erSIZE

11 beasts escaped the fartsack and entered the gloom to beef up their pencil arms for a little Chest’erSizing.

COP

SSH x25

IW x25

ZIPs on Q!

Let’s get moving and mosey to the common area of the middle school as we have a lot to accomplish!

– Partner up (size does not matter)

– Partner 1 – 20 Merkins while P2 performs low hold squats until P1 is complete.

– Flapjack and P2 performs 20 Merkins while P1 performs low hold squats until P1 is complete.

– Rinse and repeat 19, 18 17 etc… down to 1!  #crowdpleaser

Plank exercises until all teams are complete.

– Mosey and line up to the curb for:

– 100 jump ups / Step-Ups off the curb and plank.

Mosey to the bottom of the hill and line up shoulder to shoulder for a sprint up the Hill AYG.  Easy moving recovery mosey back down the hill back to the school and grab some wall.

– 90 second ppls chair w/ air presses.

Hand it off to GJ for his unruly beatdown.

Hillburners:

 Round 1 – Abs – At the top, 10 lbcs holding the crunch for a three count on each.  At the bottom, on your 9 with 6 inch leg lifts being held for 20 seconds the first time.  2nd climb: 9 lbcs/25 seconds.  3rd climb: 8 lbcs/30 seconds. 4th climb: 7 lbcs/35 seconds.  5th climb: 6 lbcs/40 seconds.  6th climb: 5 lbcs/45 seconds.  Early finishers plank…..and apparently no one appreciated my effort to see who can fly – Right arm…..uh…..left arm…..FAIL

 Round 2 – Legs – At the top, 10 slow squats.  At the bottom 5 calf risers holding for a three count on each rise.  2nd climb: 9 squats/6 calf risers. 3rd climb: 8 squats/7 calf risers. 4th climb: 7 squats/8 calf risers. 5th climb: 6 squats/9 calf risers. 6th climb: 5 squats/10 calf risers.

After Double E was apparently disturbed by the phrase of ‘Banana Hammock’, it might be time for running.  Mosey to the buses.

 Tour De Bus – With no PEDs present, we do an Indian style run in between the buses where you sprint while going betwen the buses. 

 Mosey back to ‘Da Hill’ for more hillburners.

I had planned to start with a burpees/merkins combo but as I am known for my empathy, I relented and held this off till the end.  Started with 10 burpees at the top and 5 merkins at the bottom.  Went until time finished which had me finishing with Zip doing 8 merkins. 

 The Moleskin:

Great work by everyone.  As always, expect the unexpected as surely HB didn’t expect me to do any core work!  Your lady friends can thank me later for making sure you guys are sexy in your speedos/banana hammocks or whatever it is you actually wear…or don’t wear.  It was inspiring to me to see DT out there at 6 AM to get some running in.  Keep at it Brother.   Appreciate the 6AM mileage with Zip and Double E as well.    

Great workout by all today as the PAX pushed hard!

 Announcements:

F3 Overdrive begins on Oct. 10th at 5:30 AM. 

Hopewell 5K: Here is a link on where to register if you can make it.  Donut Hole has promised PRs for all:  http://www.sportoften.com/events/eventDetails.cfm?pEventId=13412

Prayers:

Continue to pray for HH

Praying for Electric Slide’s wife as she is dealing with diabetes related injuries. 

 Pleasure to lead and suffer with you gentlemen!  AYE!!!

 

Hey Hey, you say it’s your Birthday “Kind Of!” Cake and Ice Cream?

17 of Outland’s finest escaped the fartsac ready to celebrate the 1 year anniversary of the site ready to take their annual dose of downpainment.  Some old faces that we haven’t seen in a while and even a few newbies.

We started off as we did a year ago with 10 burpees OYO to get things started. Then jetted off headed for the cheeze wheel (brought to you by none other than Boonedock back in the day) for a pre-game warm-up and landing at COP.

COP

SSH x’s 30 (IC), IW x’s 25 (IC), Merkins x’s 20 (IC), Parker Pleter x’s 20 (IC), Pleter Perker x’s 20 (IC) — more to come on this Pleter thang.

The CAKE served by ZIP

Fast mosey to the Rogers Rd. Elementary Indian Run Style and meet at the track.

Interval training for some track work and to get warm.  AYG sprint around the track until Q calls it (15 second intervals) and then perform 5 burbee ladder down.

  • Rinse and Repeat the 15 second sprints / Burpees down to the last Burpee.

Circuit Station Work:

  • Step Up / Jump Ups x’s 20
  • Swing Kicks (aka Donkey Kicks) x’s 20
  • Dips x’s 30
  • Monkey Bar Challenge

Rinse and Repeat

Leave the ground of play and head for the parking lot and partner up.

  • Lunge Walk to the first bus and perform said partner exercise.
  • Partner Derkin / Press x’s 10 per partner (HH Favorite)
  • Bear Crawl to the end of the busses

Who wants popcorn?  Head to the concession stand at the stadium with random doses of burpees and merkins sprinkled on top.

  • Oh wait, Mr. Ed is still running his jaw so lets put a bit in it!!!
  • Partner Derkin / Press x’s 10 per partner (HH Favorite)

Cover the last bit of ground to the Popcorn stand.

In comes CT to serve 365 days of Ice Cream!!!!

365 @ Stadium

  • Merkins x20
  • LBCs x20
  • Squats x20
  • Burpees x12
  • Run the stadium Stairs
  • Repeato x5

 Mosey back to shovel flag but wait, as we started a year and 2 weeks ago, belly up at the bottom of the hill.  Sprint AYG to the shovel flag for COT.

The Empty Plates (Moleskin):

It was certainly nice to see some old faces post who helped us kick this thang off a year ago and boy have we grown strong.  There was a lot of mummble chatter prior to kicking off with the PAX catching up talking about past adventures and experiences from other sites (some hugging which I wasn’t sure about) but the boys came home to roost on this anniversary and ready to work.

The chatter continued during the first course of cake led by Horsehead but we quickly served up 2nd and 3rd helpings of pain to corral him.  HH continued to poke the skunk to revisit the Burpee sprint that he missed the previous week but in the end he got his fill.

I’d be remiss if I didn’t mention my faux pas in calling the Peter Parker / Parker Peter that led to a good bit of the chatter.  YHC was really amped up for this one and when it came time to call out the the Parker boys, well my mind was racing far beyond what the mouth of Z could spit out.  Hard to believe right? 

I know Milton had enough after the first serving of cake as he hightailed out of there shortly after.  That had to be the fastest Saturday post ever brother.  We know that you had previous obligations but thanks again for coming out and supporting the PAX and the effort while you could.

HB was questioned prior to launch as he was over at ZIPs ride putting on a dress rehearsal trying to find an F3 style shirt that would totally fit and display all of that awesomeness.  #prettywoman 

Although, thankfully Electric Slide brought out Flea (sporting a spike hairdo no less) #nowthatsafashionstatement to help pick up the pieces and push us war daddy’s.  However, now the question remains of who’s the real rocker in the PAX? 

Not to be outdone by a wardrobe, the Late Show not only showed up super tan but once again showed up with his shakka zulu medicine man necklaces in tow looking to perform some voodoo pain preventive ritual on the Q’s.  Nice try brother.  #accessories #niceworkonthemissiontrips

The PAX was pretty spent by the time CT was ready to serve up ice cream at the 365 @ stadium that gave many of the boys a bellyache but Doughnut Hole and Swiss Miss were still feasting and led the way.  #strong 

Green Machine and Crazy Train (products of DH) were out there blazing again as well.  DH must be performing his own bootcamps at home.  Hope the game went well Saturday night!

Speilberg, we’ve certainly missed ya and hopefully this wasn’t your 1 and only annual post.

As always, the PAX was strong today and everyone outperformed.  It’s always an honor to get to lead such a fine group of young men and today showed how far we’ve come as a group.

Announcements:

Next week is Drop Thrill’s innaugural Q.  You sure don’t want to miss this beat down and session of PAIN.  Look forward to seeing everyone again.

Prayer Requests:

Please keep HB’s aunt and DT’s mom, and their families, in your thoughts and prayers as they’re going through some difficult times.  It’s never easy when facing these challenges but please continue to pray and keep them in your thoughts.

And with that, it’s a wrap!

Until next time, ZIP is OUT!

We Did STUFF!

12 cool dudes escaped the fartsack and ignored Cantori’s rain prediction prepared for what the early gloom had in store for them!  12 posted on time but 11 went to work right away!  (more to come) #elvis

The Main Stuff!

COP:

SSH x25, IW x 25, Merkins x15 (in cadence)

Mosey back to the lot for some good old fashioned station circuit work…

Station 1

–          1 PAX  runs around parking lot w/ a 45

 Station 2 (Punch Out)

–          PAX 2 does Micah Tyson Punch Out w/ dumbbells until PAX 1 completes ckt w/ 45

 Station 3 (Jump Rope)

–          PAX 3 performs jump rope until PAX 1 completes ckt w/ 45

 Station 4 (Hairburners)

–          PAX 4 performs hairburners w/ other 45 until PAX 1 completes ckt w/ 45

 Station 5 (Press Jacks)

–          PAX 5 performs Press Jacks (holding a weight at chest level, jump your feet out as you extend the weight overhead / Lower the weight as you jump your feet together)

 Station 6 (Supine Pull-Ups)

–          PAX 6 performs supine pull-ups until PAX 1 completes ckt w/ 45

 Station 7 (Triceps Extensions)

–          PAX 7 performs triceps extensions w/ dumbbells until PAX 1 completes ckt w/ 45

 Station 8 (Globe Squatters)

–          PAX 8 performs globe squatters (in a sumo squat, hop off the floor w/ both feet as you circle the weight up and over your head 360 right, land in the deep squat and then reverse the arc left as you jump off the ground again) until PAX 1 completes ckt w/ 45

 Station 9 (Curls)

–          PAX 9 performs curls w/ dumbbells until PAX 1 completes ckt w/ 45

 Station 10 (Bunny Hops)

–          PAX 10 performs hop over’s (w dumbbell on the ground, stand to one side and jump with both feet laterally over the object and continue to alternate direction.  Back and forth back and forth until PAX 1 completes ckt w/ 45

Station 11 Dips

–         PAX 11 performs dips until PAX 1 completes ckt w/ 45

Station 12 Bounce House

–         PAX 12 jumps on the trampolene until PAX 1 completes ckt w/ 45

Rinse and repeat until 30 minutes are up!

Hand-Off to Glass Joe for Cardio nightmare!

Mosey over to the rock pile and get ‘the rock’.   Mosey on to the football field.

 Two rounds of The Devin Hester (100 yard sprints with partner 1 chasing partner 2 with the rock and then switching back). After round 1, we get a penalty for improper use of the football field by getting kicked off the field. The track is still available and a sign of pain to come! A second round of the Devin Hester on the track. 

After the beauty of the Devin Hester, we go on the road to nowhere: A hopeless road around the track leading nowhere where HB and Snowman find their happy zones of running.

 Run 1/2 the track. Plank. 10 merkins.

Run 1/2 the track. Plank. 10 dollies.

Run 1/2 the track. Plank. 10 LBCs HH-style

Run 1/2 the track. Plank. And then a not quite Peyton Manning-esque audible is called:

 Follow the leader to the Stairway to Heaven. A line of men running up stairs and then down stairs following the leader. At the bottom of the stairs, the leader peels off to the back of the line and we have a new leader. We ran each set of steps at the stadium this way. 

For a finish, someone jokingly (I think they were joking) suggested we run a circuit. That’s a great idea! Why didn’t I think of that!? Full track run in 90 seconds which would put you on pace for a six minute mile. 

Mosey ‘the rock’ back to the rock pile and continue to the flag.

Moleskin STUFF –

We did A LOT of STUFF today and Great job by everyone today!  Who knew all of you were runners! According to the app Map my Run, we ran 3.1 miles (or 5K to you still developing runners).  Great job by Double E, HH, Zip, GJ and Boonedock on bike for the 5 miler at 6AM.

DT, strong work yet again w/ the RUCK!  Congrats on the scale accomplishment of -40.  Keep it up man!  #whitheringawaytonothing

GJ, not sure where you went after the early 5 but we can only suspect that you kept moseying down Wesley Chapel headed for Taylor Glen to wake up Countertop!  #bladerunner

Snowman is starting to make it a habit of posting early 2 weeks in a row.  We used to enforce a 15 burpee penalty upon his late arrival but now a days we just do it because we like it!

I certainly can’t close w/out mentioning how we started off w/ a PAX of 11.  Hairband posted on time but felt the need to pull an Elvis and find the nearest port-A-potty stat.  #HOTPOCKET!

Strong work by all today and certainly a pleasure for the opportunity to lead such an eager and hungry PAX.

Until next time, ZIP is OUT!

It’s a Bird, It’s a Plane no it’s Snowman!!!

10 men entered the gloom this morning to clear the induced haze from the July 4th celebration the day/night before.

The Main Event:

1/2 mile mosey from SVMS, past the VSF and on to the SVHS stadium.  Scale the 5′ concrete wall (huh, who knew the side gate was open) and onto the rails.  2 rounds of railslides (4 sections long).  Once around sliding right and repeato left to balance us out and then head to the 50 yard line for COP.

COP:

 SSH x25, IWs x20, Merkins x20 & Mountain Climbers x20

Mosey over to the stadium and partner up for a little Stairway to Heaven in honor of Double E’s absence.

Partner A runs the stairs while Partner B performs said exercises and flapjack until the cumulative # of exercises is complete.

Round 1: 300 dips

Round 2: 200 derkins

Round 3: 100 diamond derkins (Shine Bright)

Exit the stadium, mosey over to the practice fields and line up shoulder to shoulder.  AYG 60 yard sprint to the coaches tower and back.

CT takes the reins of these thoroughbreds to really bring the pain.

Grab a Rock from the rock pile

 

COP

–          Louganis x20

–          4 count Sweepers x10

 Line up @ end of practice field with your partner

–          Partner Pepper Pods approx 50 yards out and back

 2 trips through the Tunnel of Love pushing your rock/ruck

 Carry your rock overhead to the Dip bars and grab your partner

–          Partner 1 does 4 count Manmaker Merkins x10

–          Partner 2 does Supine pull-ups x20

–          repeato

Carry your rock overhead back and return it to Rock pile

 Mosey back over to the Shovel Flag

–          Burpees x10

–          LBCs x10

Great work by all today as everyone really pushed Hard.  Mid way through the 1st round of stairway to heaven the PAX happened to notice this cosmic fireball coming across the practice field straight for us at an alarming rate of speed.  We weren’t sure whether or not to take cover or wait it out and see what it was.  Turns out it was none other than Snowman! 

Even though showing up a little tardy, Snowman made up for arriving a few minutes late by running an extra mile over to the middle school and then to the high school in search of….  Well I think he found what he was looking for.  #brotherhood #U2

HH and CT were smoking the PAX during the STH sessions.  #smokeboots.  However, the PAX was quick to question their creative math skills on the combined exercises at coffeeteria.  Rumor has it that they teamed up with the 2.0s (Boonedock and Bellyflop) who informed them that by counting by two’s you get done quicker.  The jusry is still out on this one.

Strong work by the Late Show as well.  Man that cat is as cool as the other side of the pillow.  Goes about his work quietly while being out front and really pushing everyone in his own stealth kind of way.

HH and DT were also out front most of the day and DT was toting a backpack carrying who knows what no less.  #RUCK.  HH, for someone who says they hate running, it’s sure hard to tell these days brother.  #prefontaine #kenyan

It was absolutely my pleasure to lead such a great group of young men.  Great work by all today as everyone really pushed it.  The coffeeteria is always a really nice extra bonus.  #fellowship

Announcements:

F3 Dads this Saturday at Freedom Park and Colonel Beatty Park @9am.

Until Next Time —

Zip is Out!

COT

The Magnificent 7

The-original-Magnificent-Seven

7 fearless gunslingers entered the gloom on this fine day locked and loaded ready to receive their daily dose of Cheezy Fondue DownPainment!

The Thang:

Mosey to the H.S. soccer field:

  • Buttkicks
  • Karaoke Right
  • High Knees
  • Karaoke Left

COP:

  • SSH Xs 25
  • IW Xs 20
  • Merkin Xs 15
  • Peter Parker Xs 20
  • Elbow Peter Parkers Xs 15

Mosey to the courts for some Tennis work:

  • Suicide 11s (Burpees / Slow Squats)
  • Sprint across thewidth of the first court and back
  • Sprint across the width of both courts – 1 slow squat
  • Sprint back – 10 burpees
  • Repeato (2/9, 3/8, 4/7 and so on……)

Exit the courts and head back to the middle school in search of some turf and a little Jack Webb if there’s such a thing.

  • 1 merkin / 4 air-presses
  • 2 merkins / 8 air-presses
  • Repeato up the ladder until the PAX hits 10 merkins / 40 air-presses.

Hand the reins over to CT….  Wait a PAX goes rogue and Boonedock hijacks the 2nd half.

Head for the busses as BD serves up a 20 wagon cheeze weave – cheddar style.

  • Gallop to the Elementary School Ranch for another helping of fondue along the way and a 15 wagon cheese weave – swiss style this time.
  • Although weary, we reach the Elementary ranch yet the PAX still appears to be hungry and BD doesn’t disappoint and serves up a 3rd heaping pile of cheese with a 15 wagon weave – MUENSTER style!

CT finally corrals the young mustang, ropes him in and retakes the reins.

Double Painstation “7”s (kind of)

  • 7 hanging leg lifts (or heels to bar) on the pull-up bars / 30 dips
  • 6 HLs / 30 dips
  • 5 HLs 30 dips
  • Repeato down to 1 X 30 etc…..

Mount up and mosey back to the barn in Indian Run formation.  Jailbreak up the hill and AYG to the VSF for some COT.

Moleskin:

Great to have Boonedock back with the PAX after coming off of a broken arm.  You could sure tell the young mustang was chomping at the bit to get outta the stall and ready to run.  So much so that he even put down a little Larry Bird action on Horsehead towards the end.  Better keep an eye on your colt there HH, if you don’t he’s going to pass you right by in no time.

It was also great to see Mayo return after his inaugural post.  Keep coming out brother, you’ll only get STRONGER; however, YHC will promise you that it won’t get easier!!!

Excellent work by all today as the PAX were beasts out there.  #STRONG #STALLIONS.

Announcements:

  • ZIP is out on 04.05 and CT is out on 04.12.  Time to step up boys, take the reins and lead the charge.  You’ve all been there before.  If anyone is interested in Qing, please let CT and I know.

ROCK MONSTERS

5 SUC’s (Sons of Union County) rose up and were ready for their daily dose of downpainment on this Super Bowl eve.

THA THANG

Double E on Q

Warm-up

30 x SSH

25 x IW

10 x Burpees OYO

15 x Slow Hand Release Perkins

15 x Rotating Lunge Circle Right

10 x Burpees OYO

25 x Slow Squats

Mosey to Pain Station and pick out Rock to Begin Building a Firm Foundation (Luke 6:48)! Aye!

Horsehead was emotionally unbalanced so he needed a little dose of close group time.

Start with Group Navy Seal Sit Ups x 15 to 15 count elbow planks

Rinse & Repeat

 PAINSTATION  (With Rock)

Start to enter station

40 x Rock Merkins (20 LH on Rock to 20 RH on Rock)

25 x Rock Curls

20 x Rock Squats (How low can you go?)

20 x Overhead Rock Tricept Extensions

 4 Inline cones each about 12 yards apart (surrounded by 4 corner cones @ approx. 60 yards x 30 yards)

3 Exercises at each cone with Rock – Ground to Overhead Thruster, Flutter Press, Burpees

Cone #1 – 20x GTOT, 20x FP, 10x Burp

Painstation Perimeter Run with Rock stopping by Dip Station for 10x Dips

Cone#2 – 15x GTOT, 15X FP, 10x Burp

Painstation Perimeter Run with Rock stopping by Dip Station for 10x Dips

Cone#3 – 10x GTOT, 10X FP, 10X Burp

Painstation Perimeter Run with Rock stopping by Dip Station for 10x Dips

Cone#4 – 5x GTOT, 5x FP, 5x Burp

Painstation Perimeter Run with Rock stopping by Dip Station for 10x Dips

Replace Rock in Rock Pile

The Painstation proved to live up to its name as all PAX were sucking some serious O2 during the workout and run.  The chatter of the peanut gallery was silenced by heavy breathing and grunting. Only the sounds of an occasional 10 count, murmer of a choice word, or Vurp from Horse.  Great work by all.

Zip Now on Q

Mosey back towards the Middle School!

– Wait, plenty of Pain Stations along the way as we pass the obsticle course we can’t neglect!

  • 20 Decline Merkins off the telephone poles
  • 20 Incline Merkins on the stumps
  • 20 Perkins next to the pond at HHs request

Circuit Work x3:

  • 20 Donkey Kicks
  • 20 Jump Ups
  • 30 Dips

Peoples Chair

  • 1 Minute with various arm motion
  • 1 minute to include 40 air-presses

Rail Work:

  • Supine pull-ups — x10, x8, x6, x4 and back to 10

Mosey up the hill to the VSF:

2 MOM

Moleskin:

4 (+1) Eager and Determined PAX arrived to Outland early, ready to welcome the first F3 Beatdown of February.  THEN suddenly, like a flash of Lightening, Mr. “I wasn’t late. I just failed to be on time.” Late Show joined the group midway through the run to warm up with the group.  Apparently packing both pockets of cargo pants with a full extra change of clothes takes a little extra time.  All accounted for, it was time to let the Pain begin!

And the Pain sure followed.  The PAX worked hard, was strong but weary throughout.  During the 2nd half we thought we’d lost one and not from a wardrobe malfunction.  As the PAX was working through the circuit work a loud thunderous THUD came crashing down from Horse Head as he once again has yet to master the wall.  #makefriendswiththewall….

Great performance by all!!!!!!

Zip

And it’s OUTTA Here!!!!

8 strong / determined men rose up and entered the chilly, WINDY gloom they call Outland for 9 inning’s of work.

The Thang and here’s how we played:

1st Inning tossed out by Z –

Lets mosey and warm up with a lap around the parking lot and find a spot out of the wind

COP

–  SSH x25, Mountain Climber x20, Ski Abs x20, IW x20

2nd Inning, Z’s still in (let’s roll and hit the diamond)

– Bear crawl to 1st base and x20 merkins

– Crab walk from 1st base to 2nd x20 wide armed merkins

– Bear crawl from 2nd to 3rd x20 CDDs

– Crab Walk from 3rd to Home Plate x20 Diamonds

3rd Inning – Zip’s relieved by Double EE

– Lunge Walk to 1st x20 squats

– Reverse Crab Walk from 1st to 2nd x10 burpees

–  Lunge Walk from 2nd to 3rd x20 squats

– Reverse Crab Walk from 3rd to Home x10 burpees

In comes Swiss Miss for the 4th Inning and Mosey to the back side of the school for some circuit work.

– 3 Stations

         SSH x25, Mountain Climber x20, Ski Abs x20, IW x20

         Station (1) x20 step-up knee raises

         Station (2) 30 dips

         Station (3) 30 seconds peoples chair

 4 rounds!!!

5th Inning and in comes the Fireballer Boondock!!!!

3 Rounds of the 20 bus Cheeze WEAVE and catch me if you can!!!!!

We’re middle innings now so we bring Horsehead outta the barn to start the 6th…. and take the HILL.

11’s (sprint to the top ‘O the hill 11 burpees all the way down to 1)

–          An audible was called due to time or 02 dep and HH knocked her down to 8.

AHHHHH, the 7th inning stretch and Hairband leads us in chorus for a little Take Me Out To The screeeeech……  He changes the record and leads us in chorus for a little Jack Webb!!!!!!

–          x1 merkin followed by x4 airpresss up to 8 X 32

The 8th inning was tough and there was work that still needed to be donw, so YHC taps the right arm and here comes the mad man out of San Fran with the crazy beard “THE LATE SHOW”

Mosey back to the middle school for just a little more circuit work pain….

–          Station (1) x20 split lunges (10) on each side x4

–          Station (2) x10 supine pull-ups x4

9th Inning and only 2 outs to go for the win so the OG Countertop gets the nod to bring us home!!!

2-3 MOM and it’s GAME OVER and the crowd goes wild……

Skin of Mole:

Great work by all today.  YHC and CT had an unconventional idea for today’s workout that I think everyone really enjoyed.  The site of Outland is young based on the calendar but the regular attending PAX is not.  Therefore, we came up with the idea of a potluck Q scenario and asked all in attendance to lead a segment. 

This wasn’t only to challenge their physical state but their leadership and mental state.  All are more than physically capable and this not only proved encouragement but proved leadership amongst the ranks.  As soon as Double EE took the reigns for inning 3 though, CT and Z were 2nd guessing and wondering if we’d asked more than we bargained for.  Lead hard and go hard for 6 minutes or so only to have the PAX follow direction, well the set up definitlely initiated an extremely competetive environment to see who could out do whom when on the mound.  Those of us at the plate simply had to eat the energy and servings of downpainment they had to offer.  Although hearty, I’ll say that it wasn’t very tasty.

What really wasn’t tasty was the end of the 8th inning where we sent The Late Show to the showers and brought in CT who called a quick mosey only to hear Boondock call out “My daddy’s over there puking, should I go and get him?”….  The Horse w/ Head caught up and explained he needed some water back at his vehicle; however, I’m almost willing to bet anyone that Boondock was spraying out spilled merlot out the back of daddy’s truck back at the house after that comment.

Honestly, GREAT GREAT GREAT work by all today and way to stand up and LEAD!!!

Until next time:  “Z” is OUT

Arbor Day!!!!

16 eager / strong Rebel Yeller’s escaped the warm fartsack this morning despite the temperature drop and the frigid conditions!

The THANG:

Mosey over by the ATM for:

 COP

SSH x20

Ski Abs x20ish

Mountain Climbers x20

Enough of that so lets ROLL, go seek out some toys for some circuit work.

  • Chairs dips x30 (x2)
  • Dderkins x20 (x2)
  • Rail slides x2 (each direction)

Mosey to the field of trees (not sure if it has ever been used):  Arbor Suicides.  This was approximately 100-120 total yards out and yes, you have to come back.

  •  2 Perkins / Sprint to 3rd tree and back
  •  4 Perkins / Sprint to 5th tree and back
  •  6 Perkins / Sprint to 7th tree and back
  •  8 Perkins / Sprint to 9th tree and back
  •  10 Perkins / Sprint to the end of the field tree line and back….

Round 2 –Diamonds.

Rounds 3, 4, 5 & 6 – Split into 2 groups for Alternating AYG Sprints:  All You Got.  First group sprints out and back.  Second group rests.  Flapjack until completed.  NOTE: this is where things got sneaky, more to come…

A few MOM….

Naked Moleskin:

The temps were a tad frigid but the PAX was eager on this beautiful morning.  YHC was immediatley confronted with “Are we heading off-site/campus today?”  Being that this was only YHCs 2nd visit, he wasn’t sure what was considered on-site / off-site and toys readily available to play with.  So I performed a recon mission during lunch yesterday and crafted a plan what I thought looked decent on paper with the terrain but I think that will certainly be argued and debated.

Once the PAX landed on the field for the arbor (tree to tree) suicides, there was a lot going on.  So much so that Philmont eventually busted out into some sort of full on gibberish freestyle rap session towards the end #02deprivation.  The PAX wasn’t sure what to make of it and kindly looked away.  A few pax, during the arbor suicides, were keeping way left in the shadows near the fence line – to no doubt take the easy way out.

Alf was outfront as usual all morning and led PAX #1 out and back during the AYG Springs #alpha and Bulldog led the charge for PAX#2.  This is when things got interesting and fuzzy, at least for PAX #1.  Original instructions were simply AYG sprints out and back as a group while the other group “recovered”.  Bulldog decided to get creative, call an audible and throw in mulitple difficult said exercises #turkishgetupsetc…. while in recovery.

What the weary PAX in Group #1 wasn’t aware of (YHC included) is that only we were performing said exercises!!!  Well done sire #sneakybrit! #Qfail #bullocks

Announcements:

  • Sign-ups for BRR are still open, contact Baracus if interested.
  • Times for all Monday (MLK Day 01.20.14) workouts will be held at their normal times.
  • There are still opening’s for the GO-Ruck challenge in March (Bulldog is recruiting)
  • Mic Check on Q next week for Rebel Yell (if you haven’t attended one of MCs beat down’s yet, this one is going to HURT oh so good)
  • Spackler on Q tomorrow at Kevlar (he promisses no running involved and simply 45 Minutes of Mary in the parking lot).  You may not even have to get out of your car and if you do, just bring your Yoga mat.

It was absolutely my pleasure to lead such a strong group of young men this morning and hope everyone got their $$$$’s worth.  I definitely did.

If I’ve ommitted anything, please sound off.

ZIP — OUT!

What Rain?????

10 of Union County’s finest rose up on this beautiful day, energized, charged, ready to attack and prepared to take in their daily dose of downpainment!  Today, their only option was the MURPH…

THE THING’ E ‘ O:

COP @ VSF

Mosey to the Track 

 Part1

4X400 (mile 1)  **actually .9994** but we’ll make up the distance from the VSF to the track.

  • 50 merkins at the end of each circuit
    • Round 1 complete (200 merkins)

 Part2

Run the circuit around all 3 campuses to complete Mile 2!  No man left behind style!

 Part3

Head for cover

  • Set up 2 stations
    • Station 1 is the pull-up (X100)
    • Station 2 is squats (X300)
      • Everyone can do each exercise at their own pace and split it up

THE END….. (2 miles x100 pull-ups, x200 merkins & x300 squats)

  • Extra Credit (Jack Web led by Swiss Miss)  x1 merkin by x4 airpresses up to x10 merkins

Moleskin:

10 men got after it this morning and got after it they did.  Even though not everyone was able to attend the previous nights viewing — the energy was high and the PAX was eager, which was good because there was much work to be done.

The temps were cozy and the weather comfortable until Cantore called in an air assault of 35 mph gust winds accompanied with sideways silver dollar size pancake rain drops right out of the gate out on the track. (they hurt)  The PAX persevered though without hesitation.

The mumble chatter was low other than encouragement as everyone was concentrating on the task at hand and pushing through.  There were even a few partner carries involved during mile 2 picking up Boondock  bringing him home which was quite impressive.

Impressive performance by all as everyone pushed themselves to the fullest.  What we didn’t see coming (nobody saw this) was that Swiss Miss had a little extra in the tank.  That being so and we had a few minutes left, he calls out “how about a little jack webb to finish us off”.  #brutalbrother  Sure there was mumble chatter and such but the PAX indeed finished as a unit!

For those who have yet to experience Outland, be on the lookout for Double “E” and the yodler Swiss Miss.  They’re proven and ready to take the helm.  I guarantee it won’t be for the weak or weary!!!

Well done to all and it was certainly my pleasure to lead such a strong group of fine young men out.  It was an honor!

Zip – OUT

The End

 

Hey, what are YOU doing here?

10 determined lads of CLT South (7 Outland regulars & 3 foreigners with passports in hand) entered the gloom on this fine day.  Cantore forecasted an unseasonably warm day but failed to mention the morning chill from the dampness and the wind.

The Thang

 –  COP @ Shovel Flag

–  SSH x20

–  Imperial Walkers x20

– Perfect Merkins x10

– Peter Parkers x20

– Squats x20

– Scissor Crunches x20 (now known as the horizontal windmill)

 – Mosey

– Walk the Rails

– Mosey

– Walk the Rails x3 lengths uphill

– Plank

 Indian Run to Elem School Playground

 She Hate Me x8 min

– Toe Taps on the Bench x40

– Donkey Kicks on the swings x20

– Dips on Bench x20

– Pull-ups x10

 – Lunge Walk 25 yds

– Indian Run to High School Practice Field

 Hand off to Z

– Continue the Indian run to the stadium (.7 miles) for the “SHOW” with burpees mixed in along the way.

Partner UP

– Partner A. runs the circuit of the track (400m) while Partner B. performs said exercise then runst the bleachers to the top, across, down and back to relieve partner A. and flapjack.

  • 2 rounds – Rd 1 = 30 dips & Rd 2 = 20 Derkins

Plank it up after both rounds are completed for a little Makhtar Jai (sp?) x 10 in cadence.

Mosey to the obstacle course for 3 servings of pain. (2 Rounds)

– Pain station #1 – hanging leg lifts x10

– PS #2 – sqauts x20

– PS #3 Hanging supine Pull-Ups x10

Regroups and hook back up with your partner to run the gauntlet.

– scale 6′ wall

– over/under telephone poles x 5

– scale 8′ wall

– 30′ balance walk

– tire / rope work

– 20 inverted situps on plank board

LBJ to the bottom of “the hill” where the VSF is planted for a belly start AYG jail break.

2MoM

The Nekked Moleskin:

10 studs posted and got after it this morning, and when I say got after it I mean got after it and they got after it hard.  YHC was shocked NOT to be the first car in the lot (although he was doing some access recon) only to be 2nd to none other than Stone Cold!!!  Shocked yet pleasantly surprised and excited.  CT then rolled in followed by 2 more foreigners in tow (Stage Coach & Salt Lick).

As we’re reminiscing about previous workouts (it was still only 635/640 at this poing) of the week and the task at hand after the days start #buildingfences, Swiss Miss rolls up only to greet our new guests with “Huh, Hey WHAT ARE YOU DOING HERE????” as if quoting “GET OFF MY LAND” in his head from some western….  The rest of the PAX filed in and once the clock struck 7 – Countertop took us out as if we were shot out  of a cannon.  Well, not all of us — Milton was more like Ralphy’s Red Ryder BB gun as he showed up during COP but he caught up quickly for sure!

There really wasn’t a whole lot of mumble chatter out there today as everyone appeared to simply gasping for air for the solid 60 minutes.  Although it got competitive, the PAX pushed and encouraged each other the entire time #2ndF.

Once we reached the stadium for the 2nd half, the PAX was definitely 02 deprived taking a standing 8 count only to be lifted up by the yell of “YO – GO F3” coming out of the building from none other than CLT South’s favoritie wrestling 2.0 “Ninja Turtle” who was at SV HS for a tournament!!!!  Runstopper, the turtle is looking stronger and stronger every time we see him.  Hope you’re putting together plans to simply try and contain him because we….  You know what we’re saying.

Great to see 8 Mile keep coming out week after week, keep pushing brother.  Also great to have HB (always Powder Puff to me) back in the mix.

Salt Lick certainly got a good nights sleep prior because he posted with wit and was renaming all of CTs COP exercises.  Most notably renaming the scissor crunches to the HORIZONTAL WINDMILL.  Although, he lost all credibility when YHC asked for a 10 count and he started at 1 and proceeded up.  MMHMM — 10 penalty burpees for all.

Coach / Stone Cold / SL, we truly enjoyed having you out in the UC for the first time and hope you enjoyed the time spent and hope you can find it in yourselves to make a return visit.  Great coffeeteria session with Double E and all that were able to join.  Better than normal knowing what the remainder of the day had in store and the charge Stage Coach was leading helping the family in need.

As always, it’s such a pleasure to lead such a strong willed and determined group of men.  Each and every one of you inspire me daily.

Zip – OUT