Some came early, some on time, but with Insomniac on Q, no one came late (including Insomniac). The cool early morning mist dissipated as 11 wild and hairy men arrived on the scene, ready to sweat… and enjoy each other.
Warm up Little Baby Jog to side lot:
SSH x 15
IW x 15
Peter Parkers called, but Mtn Climbers executed x 10, or 30… count was #huh??
Merkins x 10
Low Slow Squat x 10
The Thang:
Mosey to upper parking lot “the Forum”; Partner up in 2’s:
P1 lap around the Forum while P2 exercises AMRAP; flapjack – Plank after each round
Merkins, Jump Squats, LBC’s, Burpees (groans)
Mosey to Stonehenge (nice change of pace to avoid the Gates of Fear when getting on the greenway) Keep your partners:
Derkins X 15, Step-ups X 15, Dips X 15, Pattycake Merkins X 10 Plank Repeato
Mosey to Wailing Wall:
BTTW X 2 (keeping it family-friendly!!)
Preachers Chair: 3 rounds with Hand Presses: Silent count, “Kids’ Macarena/jazz hands”, Protractor
Back to parking lot, circle up for final Mary as called by PAX:
Dolly x 15
LBC X 15
Sid the Kid X 10 oyo
Freddy Mercury X 15
Slim Fast stretch out… DONE!
MOLESKINE: Once again, patience with the Q was appreciated. You know you’re in trouble when Q is asking for a demo of the exercise he just called.
T-claps to Geraldo and Zombie throwin’ the rucks around like they were a box of Twinkies; and to Sensei and Simba for the Pre-Run company with Slim Fast.
Nice jazz hands, Swiss Miss! Simba requested to be heckled at his next Q opportunity… after all, “We’re just here to enjoy each other.”
ANNOUNCEMENTS
1. COTS is available for sign-up on SignUp Genius (link on website)
2. It’s never too early to sign up as a BRR driver for the Fall – “All the fun; none of the run”
3. Area 51 F3 Dads this weekend 9am at Beatty Park (down from the Siskey YMCA), and will meet every Saturday in June
11 beasts of mythic prowess brushed off the fart sack to tackle the multi-headed Murph, whether they realized it or not. Amongst them were a silent metro stalwart, a NoCo traveler and his FNG.
The Thang:
SSH x2: No time for warmup
Merkins x 20 (40)
Squats x 30 (60)
Run to the playground, Pull ups x20, return to field.
The Titan
On your belly, jump up and sprint across field, 10 merkins at the end
Total of 6 reps (60 merkins)
Truly Awful Circuit
20 squats by baseball field
Run to playground for 10 Pull ups and 10 Squats, Run back
Total of 5 reps (50 Pullups and 150 squats)
Silent Bob’s Mary while waiting for Six
Rosalito, Low Fast Flutter and Freddie Mercury x20 each
The Beast
Run back and forth across the field, dropping for 10 merkins each time Q calls “Hit”
Total of 10 Hits for 100 merkins
Intermission
IW x 10
LBC x10
Truly Awful Circuit again x 3
30 Pull ups and 90 squats
Silent Bob’s Mary while waiting for Six
Dolly x 20, High Slow Flutter x 10
Mosey to concession stand
Dips x 20
Lap around baseball field
Dips x20
Lap around baseball Field
Dips x 20
Various random running between fields, arriving in parking lot at exactly 45 minutes
Moleskin
So that was as much of a disguise as I could put on a Murph. We got in our 100 pull ups, 200 merkins, 300 squats, and 2 miles, plus lots of other stuff worked in. I also had us at a solid extra half mile: Garmin reading was 2.52. At about squat #200 Silent Bob figured out we were doing a sneaky Murph. Burying the merkins in sprints and breaking up the pull ups with running helped.
Lots of Larry Birds. Silent Bob was dusting all of us on the Circuit, leading me to appoint him relief Q for the Mary while waiting for the Six. SB, thanks for blowing off one of your regular Metro haunts for the morning, even if it was mainly because you wanted your Palmetto 200 shirt. #TeamPrius. Floor Slapper, Marge and Harley were also running out front with regularity.
DK turned our random run between the many OP fences into some kind of parkour steeple chase leaping over various inanimate objects that had the audacity to stand in his way.
T Claps to Bottom Dweller for coming down from NoCo to bring his FNG Schlitz. Good work today, Schlitz. I hope you will be back soon. Also check out Ascent at the same location at 7:00 on Saturday, and check the website for more workouts. I only realized after the workout that Schlitz’s real name is Michael Moulton, which could have led to some Michael Bolton jokes, including potentially unfortunate names from the movie Office Space. You got lucky.
Announcements
Q too smoked to remember. Check the website for everything. New moderate running workout at South Charlotte middle. Site Q Slim Fast, whose speed is anything but moderate. Joust and Kevlar still operating as Jevlar for the time being. North Country Bear is coming up. I did it last year and it was awesome in its own awful way.
Anyone who has any leads on IT jobs, our new brother Schlitz is seeking one.
Thanks to Puddin Pop for the take out and the opportunity.
Strawberry planted the shovel and we were off.
The Thang:
No FNG’s
Disclaimer given
SSH x25
IW x20
Mountain Climbers x20
Muderhorn- Dollies up top while we wait for pax
Front theater
Lunge/Squat ladder- every 2 park spaces/up to 8, run back & plank
Burpee suicides- 2 spaces= 1Burpee—back- up to 8, run back & plank
Bear crawl/Merkin ladder- every 2 spaces/up to 16,
Plank waiting for Pax
Mosey to the corner of the Regal-Jack Webb Abs-1-Heels to Heaven= 4LBC
Up to 10 Heels to Heaven=40 LBC
Peoples Chair- Right leg out, Arm presses x15
-Left leg out, Arm presses x15
Behind Theater-Balls to with Verkins on your own
Peoples chair
Mosey to launch point for Mary
Circle up
Dollies x30
20 merkins on your own
Flutter x30
15 merkins on your own
Rosalita x30
10 merkins on your own
Bicycles x30
5 merkins on your own
Moleskin:
This workout was my one year anniversary workout. Although my one year was on 4/30/15, I hadn’t Q’d Rebel Yell since. Mighty Mite created this mess on my FNG post. It showed Mighty Mite, Mic Check, and Strawberry stood out on the Burpee suicides. Good Work. Not much mumble chatter this morning. Hope is was because you were feeling it. It was definitely tough one. Great group of guys. Appreciate all of you for joining me this beautiful morning.
Announcements:
F3 dads this weekend- Boys & Girls
Noda Brewing Company 5k
Calvary Church Food drive- Rebel Yell is collecting canned fruits and vegetable bring your goods next week. Canned or Plastic containers only.
Big thanks to Strawberry for taking us out.
11 men entered the murky darkness that is the 4-mile creek greenway picking up Bratwurst who arrived late and decided to drive the first 100 meters parking on the street. This made 12 for a 1.2 mile warmup fellowship pace.
Upon entering the first real boardwalk section of the greenway, it was found that the recent rains had been sufficient to wash a thin layer of mud over the planks resembling the slickness of a freshly Zamboni’ed ice rink. After the PAX properly engaged their sphincter muscles, we continued the run until reaching the 1.2 mile mark.
YHC (and others) were content with continuing the fellowship pace at this point. However, Haggis had other plans. After successfully lobbying for some dynamic stretching exercises, he took of like a scolded dog at a breakneck pace. Various PAX at different times throughout the rest of the run attempted to match the ferocious pace he was setting. Bratwurst and Frazier finally realized what was happening and passed him. Up until then, Bratwurst was scoping out parking spots further down the greenway and Frazier was leisurely running backward.
Due to the darkness, YHC does not know if anyone fully bit it on the boardwalk due to the slippery conditions. If this did occur, sound off in the comments to be recognized for your bravery. At some points, the mud gave the impression of “spinning out” like some kind of cartoon character getting ready to take off.
At the prescribed progression run starting point, it was determined Dolphin was not among us. Upon circling back, it was found that he has taken his #10000merkin challenge seriously and was doing 20 merkins at each mileage post. After declaring he had violated Devil’s Turn bylaws by doing merkins mid-run, he was left for dead and the progression run progressed. All were observed to push the pace on the way back with Sanka putting in a very hard push. Turkey Leg was also showing some legs out there with a serious pace.
Bratwurst and Frazier were of course blistering the speed and Haggis passed YHC in the final 50 meters. But this is all old news. At this point, it is all blah, blah, yakedy smakedy. One day Haggis, one day!
Announcements:
– #GhostRunner tonight at 7:30 pm ABC Arboretum
– NoDa brewing 5k this Saturday night. Do it!
15 meatheads came out to see whether YHC could keep them sweating for 45 minutes without resorting to his signature Turkish Getups (perennial crowdpleasers). Despite the call for TGUs, sarcastic or otherwise, none were given, but work was. For the uninitiated, here’s what that looks like:
The Thang:
COP
Grab a bell you can press 5-6 times with good form (no push presses) and mosey to the playground.
Superset Ladder 1: Clean & Press / Pullups
Grab your bell and mosey back to the parking lot
Superset Ladder 2: Deadlifts / Merkins
2 minutes remaining. 1-handed swings to run out the clock.
Done
COT
Announcements:
Calvary Church Pantry Food Drive: bring canned roast beef, canned salmon, canned ham (5-13 oz) to the next Meathead workout, June 11. (Thanks, TR, for the fitting recommendation.) See link for more details.
Naked Moleskin:
Great work out there today by all. Lot of good mumblechatter and 2nd F, while moving iron at the same time.
Smart choices were made by the pax today, whether in selection of appropriate KB size or modifying the exercise as needed (see: good mornings instead of deadlifts – TR & Brown and 1-handed pushups by Chanel).
Props to Champagne (who wasn’t here), who provided the superset inspiration at Foxhole, where we paired C&P with Merkins. Simple, yet effective. Today, YHC saw fit to substitute pullups for the merkins, pairing the merkins with deadlifts instead. For the Deadlifts, what we lacked in weight, I hope we made up for with volume.
For the Merkinators among us, 90 merkins were tallied. Wanted more? Sorry, this is Meathead. Also tallied 90 double deadlifts, 60 clean & presses per side, 60 pullups, and a bunch of swings, mostly one-handed.
YHC wasn’t feeling 100% today, even lining up Brown last night as backup, so I didn’t capture a lot of backblast worthy observations & mumblechatter. Feel free to add your own. But, I did post and make it through the workout, so that’s something for today’s To Done list. Hope yours is as fulfilling.
Always an honor.
Aye.
High Tide
Four of the metro’s finest showed up this morning.
The Thang:
5K Route (All you got pace): Reverse Course
Head to lacrosse fields and get ready for some sprints.
Round 1: Man Makers 2 sets then sprint filed, 2 sets flapjack, 6 total
Round 2: Russian Twists 2 sets then sprint filed, 2 sets flapjack, 6 total
Round 3: Hand Release Merkins 2 sets then sprint filed, 2 sets flapjack, 6 total
Round 4: Heels to Heaven 2 sets then sprint filed, 2 sets flapjack, 6 total
Moleskin:
Win / Place / Show Nabisco , Eyechart / Jamboree
Welcome Jamboree out (FNG to Run N Gun), extra props for running to workout. Good to see the old crew. We ran the reverse course this morning. Heard some mumble chatter about Cam’s contract, BRR runs and summer vacations. Sorry still figuring out this tabata, only my 2nd year on this workout #uncwilmingtoneducation.
Thank you Eyechart for taking us out today.
Announcements:
F3 Dads starts June 13th and there is one at Panthers Stadium later this year
Cuda’s Run on Thursday nights at Ben N Jerrys on Fairview
Keep Edding family in your prayers.
(posted by Baracus on behalf of Winterplace)
9 Pax emerged from the fartsack for some track and field work on this gloomy morning:
The Thang:
Mosey to parking circle for lunges, shuffles, butt kicks, and high knees to warm up those old legs.
Proceed to COP for 25 side straddle hops, 15 slow, deep squats, and 15 merkins as a warmup for the main event:
Track Work:
Moleskin:
Announcements:
PAX of 13 showed up for a beat down on Hump Day! I am glad the rain held off.
Warm Up:
Mosey to the track for a 4 corner warm ups
C1 – SSH x 25 IC
Side shuffle run to C2
C2 – MTC x 25 IC
Backwards run to C3
C3 – IPW x 25 IC
Side shuffle run to C4
C4 – Squats x 25 IC
The Thang:
10/50
25 Step-ups – R
25 Step-ups – L
10 Burpees
50 Merkins
10 Burpees
50 Jump Squats
10 Burpees
50 Dips
10 Burpees
50 MTC
10 Burpees
50 LBC
10 Burpees
50 CDD
Run 2 laps around the track waiting for the six
Hill Runs x 3:
15 Jump Squats at Top and Bottom
15 Jump Lunges at Top and Bottom
15 Sit-ups at Top and Bottom
Lap around the track recovery
Mosey around the school to the back wall for 5 minutes of running w/ wall jump.
Some used the bench to get over the wall….
Ice9 lead the group back to the AO for Mary
Flutter
Cumberland County Viaduct
Plank Jack
The PAX worked super hard today. It’s hard to believe we got all this done in 45 minutes.
A lot of chitchat between Bananas and Tiger Rag this morning. I am glad they had time to catch up on old times.
Sorry I am not much for word on the post.
Thank you for allowing me to lead today.
Thank you Snowflake for taking us out.
Announcements:
New expansion site: Nesbit Park July 13th. Bootcamp workouts
Prayers:
Please keep Heather Meyers in your thoughts and prayers
19 Guys stepped onto the asphalt this morning ready to power-up. Here is how YHC remembers it
The Thang
Run to parking lot of Smoke
IW x 25 IC
MC x 25 IC
SSH x 35 IC
Mosey to the speed bumps behind target
Bear Crawl to 1st with 10 Merkins
Karaoke to 2nd with 10 Merkins
Karaoke to 3rd with 10 Merkins
Plank Left High, Right High, Regular
Partner up for 100 merkins
With at least with 50 each. Confusion abounds. If you want to knock 60,70,80 out? Great. Individually you need 50.
P1. Run up and over “the hump” with 5 squats
P2. Merkins toward 50
Flapjack
Mosey to the theatre wall-of-semi-gloss
2 minutes of the semi with 20 second break. On second round, dig deeper with hands out front.
Mosey to the Murderhorn
Run to the bottom with 25 merkins
Run to the top with 25 merkins
Circle back on the six
Mosey to the front of the neighborhood
Split into two groups and get ready for sprints. Team relay
Mary/Merkin while you wait.
Mosey to the lot for 7 minutes of Mary
Flat-back, neck down all IC
Dolly x 20
Rosy x 20
LBC x 30
Heals to Heaven x 20
Protractor
20 Merkins to finish
Thine only Moleskine
Strong work out there today. #sweaty. Great to see Linus continuing to improve. Great to have Tuck back again. Lots of side-merkins out there. Tells YHC there was too much downtime. Next time we will be busy! Oh the poison of the merkin challenge! Enjoying it regardless. YHC led you to water with 130. The other 204 is your responsibility.
Announcements
F3 Dads this weekend at 9a. Read the pre-blast
Dont show up without your grape jelly next week. Plastic jars only.
We leave the greenway parking lot at 5:15 am to go to … Wait for it … The Greenway!
We will run out and back to the Johnston Rd entrance by 5:55 am. We will then do a Bratwurst style progression run back to COT
See you there!