Swingin’ Iron at the Landfill
12 men posted at the foxhole this morning for a good, old fashion beat down. Here’s what we did:
The Thang:
Lap around the parking lot
COP:
Deep Stretch Squat Holding bell
SSH X 25
Halos X 10 each direction
IW X 20
Around the worlds X 10 each direction
Good Mornings X 20
Diamond Merkin over bell X 10
KB Ladder – 1 Pull up, 2 Goblet Squats, 3 two handed swings
Each set, add 1 to the pull up, 2 to the goblet squats, 3 to the two handed swings. 10 Sets
Plank when finished.
Lap around the parking lot
Circle Up:
Clean and Press X 10 each side
Flutter press X 20
Tricep extensions X 20
Dolly press X 20
Upright rows X 20 each side
Rosalitas X 20
Mosey over to the low wall:
Dips with bell in lap X 20
Dying Coachroach X 20
Plank Rows X 20 each arm
Heels to heaven X 20
Lap around the parking lot
COT
Moleskin:
It was a great morning to swing some Iron and do some pull-ups. YHC was absolutely smoked.
Announcements:
Convergence this Saturday at The Rock 0600 and 0700 options available.
Mud Run Training will include rope climbs this week.
Back To Basics
29 Pax from around the region gathered in the DMZ gloom to kick off their week.
0530 Disclaimer and Wheels Up
Run to Carmel Middle School
SSH x 25
Merkins x 15
Squats x 25
Partner Up for some back stairs shoulder work
1 Bear Crawl up the ramp
2 Moving Merkins down the stairs
Flapjack
Log jam at top of stairs nixes Round Two; Audible to The Hill
11’s at Hill
1 Squat at fence, run up Hill, 10 Burpees
2 Squats, 9 Burpees (you know the rest)
Mosey to back of building for People’s Chair and ….
People’s Chair 30 seconds
Left Leg out 30 seconds
Regular 30 seconds
Right Leg out 30 seconds
Regular 30 seconds, Recover
Balls To Wall
Regular 15 seconds
Left Arm high 15 seconds
Regular 15 seconds
Right Arm high 15 seconds
Regular 15 seconds
Repeat People’s Chair cycle
Run around school to front benches, Partner Up
1 Run lap around school
2 Dips until Partner returns
Flapjack
Plankarama until 6 returns
Run to Church, 10 Diamonds at the Speed Humps
Mary v1
LBC x 35
Flutter x 35
Heels to Heaven x 15
Run lap around church to Park lot
Mary v2
LBC x 35
Bicycle x 35
Russian Twist x 15
COT
Moleskin
We had a great crowd out to kick off the week! 29 blended Pax representing Metro and A51 (or is it A51 and Metro) for some no-frills blocking and tackling drills. No individual exercise was a smoker, but the plan was for the cumulative effect of constant motion. Despite some repeated calls for 10 Burpees at Mary, YHC stuck to core work to close out the gloom. #QtrumpsSiteQ
One-Eye and a couple others were very strong Larry Birds, leading the runs.
Announcements
Mud Run this weekend!
Palmetto 200: aka Blue Ridge Relay minus “ridges” March 20-21
Hops delivers another great shout-out to send us into the week with purpose.
Ladders and Laps
20 strong pax leapt into the early gloom for this week’s Stonehenge. While the weather did seem a bit cooler, YHC was still sweating profusely after 10 minutes.
The Thang
COP
– LBC x 25, not much time for a warm-up today
Little baby jog over to Loch Ness
Ladders and Laps
Round 1:
– 10 Merkins
– 9 LBCs
– 8 Squats
– 7 Dips
– 6 Mountain Climbers
– 5 Burpees
– 4 Step-ups (each leg)
– 3 Derkins
– 2 Dying Cockroaches
– 1 Lap (moderate sprint
– 1 more lap to cool down
Round 2:
Rinse and Repeat adding two reps to everything except lap
– 12 Merkins, 11 LBCs…4 Dying Cockroaches, etc.
Round 3:
Rinse and Repeat adding two more reps to everything except lap
– 14 Merkins, 13 LBCs…6 Dying Cockroaches, etc.
On lap, lunge walk in corners
Round 4:
Rinse and repeat reducing by two reps
– 12 Merkins, 11 LBCs…4 Dying Cockroaches, etc.
Round 5:
Rinse and repeat reducing by two more reps
– 10 Merkins…2 Dying Cockroaches, etc.
Several pax appeared to be done with running so YHC offered up options
1) Continue with laps, etc.
2) Amend workout (not disclosing the amendment)
Pax chose option 2 so we continued laddering down
9 Merkins
8 LBCs
7 Squats
6 Dips
5 Mountain Climbers
4 Burpees
3 Step-ups
2 Derkins
1 Dying Cockroach
Rinse Repeat
8 Merkins, 7 LBCs…..1 Derkin, no dying cockroaches
Continue Rinse and Repeat removing exercise each round until just “2 Merkins and 1 LBC” left
– YHC changes to 2 dozen merkins and 100 LBCs
#crowdpleaser
Finish off with 10 Merkins
Run back to Wells Fargo lot adjacent to The Vine
Split into two teams
Team 1: Relay sprint to end of lot and back
Team 2: LBCs until T1 finished
Flapjack
Mosey to The Vine parking lot
COT
Moleskin:
– Very solid effort by everyone. This was a tough workout that kept us moving with no breaks other than planking.
– Pax seem to be in solid form ahead of the Mudrun next weekend
– YHC based this workout on one that my daughter’s volleyball team did for conditioning (without the running)
Announcements:
– Stonehenge converging at The Rock next Saturday but at regular 6:00 AM start time. Pax can still get to early sports or got for a doubledown.
Mud Run Flavored Ascent
12 PAX journeyed to Ascent for a Mud Run inspired beatdown.
The Thang:
COP
- SSH x 20
- Merkins x 15
- IW x 20
- Mountain Climbers x 15
- Squats x 20
Field Work
Mosey to the football field and run the length of the field completing the following:
- First 100 yards- High knees, butt kicks
- Second 100 Yards-Karaoke Right and Karaoke Left
- Third- Run at 50%
- Fourth- Run at 75%
- Fifth- Run at 50%
- Sixth- Run at 75%
Shuttle Run
Shuttle run with 5 merkins every 5 yards (5, 10, 15, 20, 25) up to the 25 yard line
Partner work
Partner up Partner 1 does 20 yards as instructed while Partner 2 does called exercise, then flapjack
Round 1
Partner 1- Bear crawl 10 yards, Lunge Walk 10 yards
Partner 2- Hand Release Merkins
Round 2
Crab walk 10 yards, Lunge walk 10 yards
Carolina Dry Docks
Repeato
Over and Under
Partner 1 planks while Partner 2 jumps over and then crawls under Partner 1 x 5 reps. Flapjack and then repeat.
Jack Webb
Move to the middle of the field and complete Jack Webb Up 5 & Down 5
Tunnel of Love
Line up shoulder to shoulder, plank it up, and each PAX crawls under
Circuit Work
Mosey to the playground and complete the following circuit of exercises for four rounds.
- 5 pull-ups
- 10 Wide Arm Merkins
- 15 Squats
People’s Chair
Move and grab some wall for three rounds of the People’s Chair with Arm Raises x 30 on rounds 2 and 3.
Partner Carry
- Mose back to the field for the Mud Run closer, the Partner Carry, 1 x for each partner
Mary
- Dolly’s x 15
- Rosalita x 15
- Flutter x 15
- Sid the Kid x 10
- Heels to heaven x 15
- Freddie mercury x 10
- LBCs x 10
- Merkins x 10
- Diamond Merkins x 10
- Wide arm Merkins x 10
- Merkins x 10
The Moleskin:
- Strong work by the PAX, they are getting stronger and stronger each week
- Glad to see some early KB work by Stumphugger and Strange Brew when YHC pulled into the AO and joined in the fun.
- Fireman Ed showed up to get some track work in before the workout #GettingMudRunReady
- With the Mud Run next week, YHC wanted to include some exercises on that had some Mud Run influence and keep the PAX moving
- When Jack Webb was announced, the PAX told YHC not to answer his call #RunstopperFavorite
- No sign of the visitors from last week running from the bushes
- Thank you for the opportunity to lead and sound off with any mumble chatter
Announcements:
- There will be a Convergence at the Rock next Saturday for most Area 51 sites, more info coming in the weekly email
- In the spirit of the 10K Merkin and 10K Swing Challenges, a new challenge will be announced, stayed tuned to Twitter and the weekly email for more details
- Flipper and his M are expecting for updates check caringbridge.org/visit
Nice Little Saturday
11 men showed for Icky Shuffle’s VQ and were dealt with accordingly.
The thang:
SSH: 20
Merkins: 20
Low slow squats: 10
1 lap on track
Icky set 11 stations for:
Lane 1: sprint to pole and back
2: pick up 70 lb heavy bag, run to cone/back (timer)
3: jump rope
4: dumbbell thrusters with 25’s
5: elbow plank
6: tractor pull with large concrete block on chain
7: dumbbell jabs/boxing
8: bear hug run with bucket full of bells!
9: 55 lb KB swings
10: sledgehammer swings on tire
11: burpees
RINSE AND REPEAT
7:30 switch
1 lap
Back to bells for:
Snatch ladder: 1 each arm, 2 each arm, up to 8 each
1 lap
Snatch ladder 8 back down to 1
One handed swing 30 seconds Left / 30 Right
One arm clean 30 sec L/30 sec R
Push press 30 sec L/30 sec R
One arm snatch 30 sec L/30 sec R
Goblet squat 30 seconds
2 handed swing 60 seconds
3 laps
Recover
Moleskin:
This crew got after it today. No excuses, no stopping, and plenty of pain. Thanks for letting us lead. Great site and awesome way to start a Saturday.
Let’s go exploring
The Thang:
Eight and a half of the finest in south Charlotte showed up for an adventure and exploration off campus. The disclaimer was given and off we went.
COP in the parking lot closest to the fields.
SSH x 20; IW x 20; Mountain Climber x 20
Indian Run to South Hall neighborhood. Instructions were to run to the third intersection on the right stopping along the way at every intersection on the right of the road to so some merkins. Merkins increased in number at each intersection by ten. A total of one hundred merkins were completed by the time we reached our destination.
Stop at the bottom of Derbyshire Dr. Instructions were given to stop at each lamp post along the way with a total of four lamp post. Complete the called exercise at each post and then plank at the end of the cul de sac.
First round: The squat increasing by ten at each lamp post.
Second round: Returning the way we came: Flutter increasing by ten.
Third round: Hand release merkins increasing by ten for a total one hundred.
Fourth rounnd: Bicycle increasing by ten for a total of one hundred.
Fifth round: Jump squat each touch counts increasing by fives.
Sixth round: Russian twist increasing by ten.
Seventh round: Criss cross get ups no hands. Do three at each post.
Eighth round: Dolly increasing by ten.
Ninth round: Five burpees at each post for a total of twenty.
Tenth round: Repto.
Plank done after each round with right/left hand in the back pocket; J Lo; Peter Parker; Parker Peter; Six inches right/left leg high.
Indian Run back to the school.
Once at the school partner up size does not matter. As a team complete fifty pull ups/fifty jump squats.
Plank to finish.
Moleskin: We did 3.6 miles today with a lot of exercises in between. We did two hundred merkins! Great work out of everyone out there. There was minimal complaints. At some point we lost Donkey Kong as he adhered to the disclaimer of modify as needed. Lobster Roll and Ocho were pushing the pax during each round. Thanks for letting me lead today.
Announcements: Please sign up for tutoring at Matthews Elementary. Contact Frasier or Champagne if you are interested.
Sign up for the Mud Run bus and pay Gummy by today!
Rock and Day Zero Converge
14 men arrived for a Saturday installment of the Rock. Long Distance posted at Day Zero and was told that the pax would mosey to the Rock to join with pax there. He chose to drive over. Cane and Prohibition moseyed over to make 17. VSF raised, disclaimer given, and it went something like this.
Thang
Mosey through the lots of AO to lot in front of pavilion
COP
SSH x 25 IC
Merkin x 15 IC
MC x 15 IC
Plank walk x 15 IC
Cane and Prohibition joined COP here. Mosey to pavilion.
Bench Set/Runs
Bench Set followed by a run to designated point and back. 3 rounds.
Bench set: 15 jump up/15 derkin/15 dips
Round 1 to end of athletic field and back. 2: bottom of Entrance 4 and back. 3. Entrance 1 and back.
Mosey to rock pile and grab exercise rock for sets of 20 in civilian cadence.
Press/CDD/Press/CDD/Curls/Tri Extenstions. Drop rock.
Mosey back to athletic field and form a single line behind Cane.
Indian Bear Crawl
Pax bear crawled in single line. Six ran to front of line. Length of field.
20 Burpees OYO
Indian run to entrance 4.
Mary
QIC called out pax to call exercises in cadence. Mr. Brady, Mr. Bean, Mall Cop, Brushback. Dolly, Flutter, Rosalita, and unsure of #4. 20 wide merkin OYO.
Mosey around pond near North Face. Through the woods, over rocks, to the bottom of North Face. SSH IC to wait for six.
Triple 3’s
Up NF, 3 burpees, back around and down, 3 burpees, 3 reps
Reverse the mosey to get to the bottom of NF through the woods around the pond and up the hill to lot #7.
Merkin set
10 x merkin civilian cadence: regular, diamond, wide, regular, diamond
Mosey back to launch lot for COT.
Moleskin
Cane and YHC asked to Q DZ so we figured we would reach out to Rock to see if we could converge. Mall Cop was looking for a QIC so YHC took it and our plan was in motion. Strong group out today. We covered a lot of ground. Great to see Mr. Brady today who YHC drove through the hills for the BRR. The guy can run. Strong work by all. The Indian Bear Crawl was not as bad as it sounded when Cane indicated he wanted to do it. The 20 burpees OYO now that was painful. Welcome to our FNG, 13 years old, Larvae, brother of Tadpole. Come back out and get more work done. Strong prayer by Mall Cop to take us out. A pleasure and privilege to lead this group of men today with Cane. Aye!
Announcements
Mr. Brady mentioned the Ragnar relay in April. 15 or 30 mile options depending on team size. Contact him if interested.
Mud Run next Saturday. Several South Clt workouts will converge at the Rock. Mall Cop says to bring your “A game.”
A few more announcements that I failed to record. Please read your weekly email carefully and get involved in 2nd and 3rd F opportunities.
Mud Run mosey
22 pax came out to Kevlar for a little mud run type fun.
THE THANG
Ye old chestnut warmup at the bottom of the big hill.
Partner up. Partner does two footed jumps while other one runs to gate and back. Repeato with decline merkin shoulder taps with two runs. Third time burpee jump ups.
Head to bottom of other hill. Combo of speed skaters, jump ups, merkins, sprints, and bear crawls.
Sprint to parking lot. Jack Webb with LBC’s.
COT
YE OLDE MOLESKINE
Good crowd today. Great seeing Header again after his leave of absence. Funny also sending Brown and Chanel not only driving together but coordinating their attire with the only difference being that Chanel sported sleeves. Hats off to Go Ruckers as Dora and Big League Chew endured the hills with packs most of the way. Sussudio, Alf,and Fletch were the flyers today leaving the rest of us in their wake. Donkey Kong enjoyed the burpee aspect and Young Love was fond of the burpee jump up on the bench. Header’s lack of fitness meant he shut down the Jack Webb LBC combo down only 6 in due to “time constraints”.
There was a Good Hands sighting running as sad clown on 51 so maybe we can claim him as our 23rd…
Have a great weekend. Pleasure leading as always. Young Love on Q next week.
Bulldog
Leisurely Stroll to Pineville CMC…. #Sarcasm
The disclaimer was given and 30 strong men explored the fronts and backs of the businesses along Hwy 51 before reaching the final destination – the parking deck of CMC Pineville.
The Thang:
Fast Mosey .5 miles to field across from Lowes. Plank and hold 6 inches while waiting for the six
Fast Mosey .4 miles behind the shopping center to Outback Steakhouse at HWY 51
Outback picks the exercise (it’s his house after all).
15 Diamonds IC/Hold it 15 sec. at 6 inches
15 Flutters IC/Hold it 15 sec. at 6 inches
Fast Mosey (with 50 yards of backward run).4 miles to CiCis Pizza/ Hold 6 inches to wait for the six
Run final .4 to base of the CMC Parking deck. Plank to wait for the six.
Run up the 5 levels of stairs to top of parking deck.
Partner Up for 3 rounds of parking deck stairs fun
Partner 1 Run down/up stairs/P2 Donkey kicks. Switch
P1 Stairs/P2 Wall sit with air press. Switch
P1 Stairs/P2 Russian Twists. Switch
Hops led Plankorama while everyone finishes
Start Mosey back with 50 yard backward run and planking until we get to Outback Steakhouse again
15 HR Merkins IC (led by Outback)
Mosey by Waffle House and cut through apartment complex with 50 yards of lunges and stopping to plank along the way
Fast Mosey back to base.
Moleskin
Very strong group out there today. I realized that I had a Q failure when our Go Ruck brother showed up before the workout and asked who had canned goods to donate. Everyone looked at him with a blank stare. To add insult to injury we then we proceeded to run 4+ miles that included running up and down the stairs at a parking deck. Chelms (our revered site Q) then informed me as we were fast moseying to Pineville CMC that “Centurion was a boot camp workout not a running workout”. I actually had planned to do more stair running, but ran out of time. One observation – the Mighty Mite/Chelms team killed the stair run. Any other observations are welcome. Also, it was great how PH and Frasier took care of the six. It was an honor to lead today..
Announcements
Brewruck is tomorrow. Check with Dora to see where to take canned goods (since we didn’t bring them today).
Matthews Elementary Tutoring – see Champagne or Frasier or check pre-blast
Let Me Run – Check with Jamboree if you want to help coach at Carmel Middle
Bells, Beast, Mist, & one horrible listener!!
11 seriously jacked freaks emerged in the misty gloom this A.M. to get their weekly dose of iron. No screwing around, we get after it.
COP:
SSH x 25
IW x 25
Good Morning x 20
The Thang:
10 Swings
10 Merkins
10 Dead Cleans
10 Merkins
10 Dead Snatches
10 Merkins
Repeato
KB Beast: Bell never touches the ground. 10 merkin penalty (this is where we start to lose Fireman Ed)
1st cone: 10 High Pull R
2nd cone: 10 Over Head Squat
3rd cone: 10 High Pulls L
4th cone: 10 2 Handed Snatch Press
5th cone: 20 Swings
Now Go Back
KB Ladder:
Swing, High Pull, Clean, Snatch
Start on Right Side. Complete each exercise consecutively up the ladder to 4 reps, then back down to 1 rep.
Repeato on Left Side.
Body Part Training:
Lower Body:
Good Mornings x 20
Goblet Squats x 20
Swings x 20
Upper Body:
Upright Row x 20
Tricep Ext. x 20
Shoulder Press x 10 each arm
A little extra time:
Snatch Squat Press x 20
Round Robin Swings:
Circle up, complete 20 swings, move to your left for different sized bell.
Mary:
There is no Mary at Meathead!!
Moleskin:
Well, a pax full of knuckleheads leads to an interesting workout. Fireman Ed is a horrible listener or doesn’t know his left from his right. Or, he had a longer night than anyone knew about. Welcome back to Meathead son! Bulldog brought his pill, only to die on us half way through. YHC was pretty sure he was loud and clear with calls, but maybe harder to hear with all the chatter. There was a much talked about Walmart apparel purchase that was onsite, and questioning of too many shirts with sleeves at Meathead. YHC guilty as charged. Hey, the weather has changed recently. Numbers continue to grow, which is great to see. Still waiting for all of the BRR pax to come maximize their frames now that they’ve maximized their lung capacity. Chicks dig pecs! It’s an honor to lead as always. Thanks for your commitment to Meathead!
Announcements: Mud Run 10/4. Pay your way on the bus. You’ll be glad you did.
Brown