YHC pulled into the lot at 5:05 to see a bunch of cars awaiting this morning’s Fast Twitch beatdown. Looked to be a big turnout until a closer look revealed that the local running group had commandeered the track. Turns out the majority of the regulars started their taper for the BRR next weekend – probably a good call. Alas, 5 Very Strong Fast Twitch Pax got after it for a 45 minute beatdown that left no time for a 10 count.
1 Mile Indian Run (proved much more difficult w/only 5 pax) – Many Sprints to the Front w/very little recovery jogs between them = Early O2 deprivation
Circle it up for COP: All exercises in Cadence
Line it up along the Sidelines for sprints and things
Mosey to Ramp – Lunge walk it up toward the pavilion – Right turn towards Bleachers for Circuit Training: 3 Rounds of Step Ups x20, Dips x20, Supine Pull ups x20
Head towards the stairs for some hops: Single Leg left hop up 1st set of stairs, Single Leg right up 2nd set of stairs, double leg hop up the raining two sets of Stairs
Grab some Wall – Get comfortable 90 degrees w/Arm Raises x25 ic
COT – Namarama
Ball of Man and a great sendoff by Chelms
Great effort by each of the Pax today pushing and encouraging one another through a real sweat-fest this morning. Zippity made sure all of the others on the track knew we were doing exercises in cadence #megaphone. It was a pleasure to lead this morning and look forward to seeing you all in the gloom. Best of Luck to the Area51 Blue Ridge Relay teams – may you all push through the physical and mental barriers and make it home healthy and safely.
Tutoring opportunity at AG Middle School – Thursdays at 4 pm (Chelms)
Menthol on COP:
Drill Bits:
Santini on Q:
COP:
Announcements:
82 men including 7 FNG’s and one of Metro’s finest took to the fields and parking lots of South Charlotte Middle School to put in some manual labor in the fields and swing some iron on the asphalt. The PAX proved they are no strangers to hard work and at the Lord’s Prayer during the Ball-of-Man, all had a satisfied look of a hard day’s work (and it was only 8:05 am). Here’s how it went down.
The Thang:
7:00 am – Time for COP – Zip-a-Dee lead:
– Count off by 3’s
– Side Straddle Hop x 30
– Merkins x 25 – hold it
– Peter Parker x 25 – hold it
– Parker Peter x 25
– Group 1 with Zip, Group 2 with Honey Bee, Group 3 with Far Side (Switch Q each 15 min)
Workers in the Field (Zip-a-Dee):
Zip Group 1 – Mosey from the Pavilion (parking lot / bathrooms) down the maintenance trail circling the 1st baseball field (1/4 – 1/3 of a mile) to the bottom where all 3 ball fields converge.
– Partner up, size does not matter but recommend thoroughbred’s synch up with Clydesdales.
3 pain stations
– Rail work – supine pull-ups AMRAP style (As Many Reps As Possible)
– Bleacher work – Dips AMRAP
– Bleacher work – Derkins AMRAP
– Partner “A” performs said exercise while Partner “B” runs up the walk to the Pavilion, up 4 flights of steps (10ish) and back #reverseP to relieve Partner “A”.
– Rinse and Repeat until all 3 said exercises are completed
– Plank when complete
– Indian Bear Crawl up the walk, up the handicap ramp and home to the Lot/Pavilion.
– Peoples Chair 1 minute
– Peoples Chair 1 minute+ 30 air presses
Zip Group 2 – This group was eager and HUNGRY and demanded to be lead over the river and through the woods to the playground at DaviePark. And so we went.
– Mosey through the woods to the playground
– Partner up, size does not matter but recommend thoroughbred’s synch up with Clydesdales.
3 pain station
– Pull-ups AMRAP style (As Many Reps As Possible)
– Dips AMRAP
– Derkins AMRAP
– Partner “A” performs said exercise while Partner “B” runs around the parking lot and back to relieve Partner “A”.
– Rinse and Repeat until all 3 said exercises are completed
– Plank when complete
– Backtrack through the woods home and back to the mother ship.
– Peoples Chair 1 minute
– Peoples Chair 1 minute+ 30 air presses.
Zip Group 3 – Same as Group 1 because Q-Z didn’t want to hear from corporate (Tiger Rag) about disclaimers & waivers etc…. Turned out to be a good call because Miss Kitty was quite mouthy as it was only to be silenced with a helping of burpees.
Speedy Delivery (Far Side):
– Mosey to football field for 1/4 mile run with mix of kareoke, backwards running and sprints.
– Line up in the end zone for 100yd run with three stations to stop at and do 5 merkins at each station, sprint all the way back.
– Rinse repeat with 5 berpies on the next circuit.
– 4 corners for pusho rama, circle up in the corner of the end zone, do merkins in cadence run to next corner:
– diamond x 8
– wide arm merkin x 8
– stagger arm, right hand high x 8
– flap jack x 8
– line up along sideline for standing broad jump burpies for 25 yds, run to the opposite side of the field and sprint back.
Swinging Iron (Honey Bee):
Grab a Kettle Bell of desired size and mosey around school to the site of the Musical KBata (30 sec exercise / 15 sec rest)
– Station 1: 2 hand swings
– Station 2: Clean and Press (switch hands each time)
– Station 3: 1 hand swings (switch hands each time)
– Station 4: Goblet Squats
– Station 5: Figure 8
Rest 1 min then Rinse & Repeat
Return to parking lot with your KB and partner up for farmer’s carry / catch me if you can (as always, KB size matters)
Partner 1: Farmers Carry
Partner 2: 5 Merkins and catch partner
Flapjack until team runs around whole parking lot
Return KB to the pile and do Sumo Isometric hold with shoulder press until all groups assembled
Once all PAX rotated through each of the 3 Q’s, Zip-a-Dee led in 6 Minutes of Mary
– Flutter x 30 (head fake for dolly caught many PAX off guard)
– Hold it 6 inches
– Dolly x 30
– Hold it 6 inches (with a SLOW 10 count by Abacus)
The Naked Moleskin:
– All 7 of the FNG’s (Glitch, Baja, Pi, Kenny G, Tweezer, Tommy Boy, Slicker) tore it up out there. Nice job brothers! Bratwurst gets the prize for most EH’s to one workout of all time with 4 of the 7 today. I hope to see the locals in the gloom again soon. For Pi and Kenny G who were in town from Savannah, start up a branch there brothers!
– Zip-a-dee: I should obviously take some heat from Mary and forgetting the difference between a flutter and a dolly and the PAX definitely was quick to point it out and didn’t let up. I guess that’s what I get for doing so much chirping during the week. All in all it was a fantastic turn out and the PAX performed like the beasts that they are.
– Agony joined us from Metro today. Welcome to the South side brother. Thanks for coming out.
– The Lord’s Prayer was a nice ending to take us out in the ball-of-man. Thanks TR for the idea for the new convergence tradition.
– From all 3 Q’s: It is always an honor and a privilege to lead such a strong group of men. Iron sharpens iron! Aye!
Announcements:
– There was an orphan Kettle Bell left at the end. It had red tape around the handle in two places. See TR’s tweet with picture from today to claim it.
Great work by all at Outland this a.m. between the hill work and obstacle run today’s beatdown was a real gasser.
The THANG:
Circle the school (1 full lap) and back to the VSF for some warm-up.
– SSH X20
– (5 burpee penalty)
– Merkin X15
– (5 burpee penalty)
– Maktar Jai (sp?) X15
– (5 burpee penalty)
– Peter Parker X20
– (5 burpee penalty)
– Parker Peter X20
– (5 burpee penalty)
Mosey to the Hill
The Real THANG:
Partner up for some HILL WORK. Partner 1 performs exercise while partner 2 sprints to the top of the hill and back to relieve partner 1. Rinse and Repeat / Flapjack.
Hill Work
– 100 Merkins (combined)
– 100 Prison Squats (combined)
– 50 Diamond Merkins (combined) #weak
– 100 Wide Armed Merkins (combined)
– 100 LBCs (combined)
Mosey to the school and let’s grab some “WALL”
Wall Work:
– Peoples Chair (1 minute)
– Rinse & Repeat Peoples Chair (1 minute) + 30 air presses
BANG – and in comes Countertop batting clean-up for the 2nd half.
Wall Work Part 2:
– Balls to the Wall 1 min (x10 hand stand merkins optional)
– Balls to the Wall 1 min (x10 hand stand merkins optional)
– Mosey over to Obstacle course for a 2 minute overview
2 Man Team Obstacle Course
– Start from Obstacle Course pick a partner and begin…
– Run to the High school stadium
– 1st obstacle over/under/through ~8’ fence into Track
– 2nd obstacle “tour de stad”
– run track to Home Team bleachers and follow the leader up and down all stairs
– run track to Visitor Side bleachers and follow the leader up and down all stairs
– 3rd obstacle over/under/through ~8’ fence out of Track
Run back to obstacle course
– 4th obstacle 10 pull-ups (combined)
– 5th obstacle over the 1st Wall
– 7th obstacle over and under the horizontal telephone poles
– 8th obstacle over the second wall
– 9th obstacle balance beams
– 10th obstacle tire run
– 11th obstacle decline sit-ups (each)
– 12th obstacle telephone pole steps
– 10 burpees (each)
– Plank-o-rama and wait for all to finish
6 MoM
– LBCs x20
– Freddy Mercury x15
– Back scratchers x15
– Cumberland County viaduct right x14
– Cumberland County viaduct left x14
– Prairie Fire Mary x10
– Mosey to the base of the disc course hill
– Prison break to uphill to shovel flag
– COT
Moleskin: What started out as a friendly workout turned into a suitable #F3beatdown as Zip-A-Dee’s Hillwork smoked the PAX. Call it instinct but I have a feeling Z’s 5 burpee penalty was planned from the “git-go”.
We covered A LOT of ground and more than usual; however, the PAX outperformed and responded in gladiator fashion. Although we’ve only been active for a few weeks (month or so), the entire PAX has noticeably gotten stronger week in and week out. Today was the most impressive performance by the beasts of Outland to date by far and by ALL!!!!
Q-Z was littering the hill with yellow laundry as if donning a zebra shirt at Sun Valley’s Friday night lights football game the night before #nextweekzipwillhaveawhistle. It all started with Chicken Dance giving the first 10 count of the day and starting at 1. To quote Keyshawn Johnson on ESPN #comeonmayun!!!! This isn’t your first rodeo. And then it was all downhill from there, literally!!!
Oh that sneaky Q. Once at the obstacle receive instruction, Q-CT slips in and oh yeah, see the stadium, yeah that’s part of the obstacle challenge as well. To quote Spielberg, “pfft, way to casually slip in the stadium work a half mile a away.”
The high school provided an unexpected obstacle as the PAX found the gates locked. Not the first time we’ve had to overcome this particular obstacle so we just added into the wienke and kept the pain train moving forward. However, instead of scaling the fence, Swiss Miss and Zip-A-Dee decided this presented chance for all to check their waistline. So the majority of PAX squeezed through, recovered their feet and ran for the bleachers. Kudos for ingenuity.
Great to see Swiss Miss back out bring some speed to the PAX; however, nobody’s been able knock off Electric Slide during the traditional end of the workout jailbreak up the hill to the VSF. #dudehassmokeboots!!!!!!!!
Q-Z caught CT and Chicken Dance taking in a little fartsacking during the combined 100 wide arm merkin hill work. While the PAX was 02 deprived and just in the 40’s / 50’s, Team CT/CD were in plank position as if finished. Corporate calls them out and CT says, ohhhhhhhhhhhh it’s not 50 and it’s 100. Yeah man get to work.
Spielberg extra dose of pain this a.m.. He must have smelled sweet because one of the local bees mistook him for a flower and then decided to leave a stinger in him as a memento.
Outland PAX are keeping Electric Slide and his wife in prayers. ES’s wife is on the waiting list for a double transplant. ES is going for a new job and prepping for upcoming bodybuilding competition.
5 men showed up for Ascent alongside the virtual shovel flag (YHC had the small car today). T Claps off the bat to Honey Bee for the Triple Down (3.5 mile run, Stonehenge and Ascent). YHC rolled up at the very last minute (literally) since he had a hard time stopping talking after the pre Rock workout. Nonetheless, off we went:
Mosey jog around the baseball field to circle up for:
Calf raises x 20
IW x 20
Mountain Climber x 20 (slow, full extension)
Pater Parker x 20
Squats x 15 (low slow, going past parallel, 1 per count)
Merkins x 10
Mosey to mini football field:
Alternate 10 yards bear crawl, 5 yards crab walk, lunge walk as the modify to the end
Repeato the other way
Mosey to baseball dugout for peoples chair x 2 x 30 sec
Mosey to playground to partner up
Partner Pull Ups – as many as you can do, plus partner help for 2 more x 3
Mosey to mini football field
Partner 1 runs to marker on the field and back (~50 yards)
Partner 2 CDD’s, flapjack until 100
Repeato with Flutters
Repeato with Squats (50 count only)
6 MOM:
Flutter x 15 (slow)
Dolly x 20
Mason twist x 10
Heels to Heaven x 10 (groans)
Bicycle x 10
CCVD x 10 per side
Dieing cockroach x 10 (more groans)
Mosey to playground for short he hate me
5 min of 15 dips, 15 merkins, 15 sec elbow plank
Jog to virtual shovel flag for COT
Moleskin:
Great effort by the PAX today, an honour to lead as always. Honey Bee pulling out the triple down (first time for that?). Robin Hood and Pele were pushing extremely hard during the pull ups, great job guys, a personal kryptonite on that and will likely be a staple at Ascent. Milwaukee’s Best was cranking out the merkins and CDD’s as needed like there was no tomorrow, well done!
As the sad clowns started to arrive for football there were many stares (jealousy no doubt) and the pax took that as a challenge to push a little harder than normal.
Great send off by Robin Hood, thanks for the real prep for the day.
Announcements:
Convergence on Monday, Honey Bee is one of the Q’s so will be fast and painful no doubt
BRR Team running next Fri/Sat so remember in prayer
Most importantly, remembering Iron Horse and family in prayer for their recent loss