So short and sweet since YHC has competing priorities.
Basic warm up.
Running intervals at I pace which also uncomfortably hard which is also about 30 seconds slower than our mile time which is just find some like speed guys and run with them if needed, etc.
200M – 200M jog/regroup recovery
400M – 400M jog/regroup recovery
600M – 600M jog/regroup recovery
800M – 800M jog/regroup recovery
Then we’ll attempt to run a proper cut down run, taking 5 seconds a lap (which equals 20 seconds per mile) off the pace. We will start slow. This is a moderate running workout so we will start slow. The idea is that we will stay together if at all possible. If we need to break it up to sections we will.
The longer recoveries and the cut down run are intended to help with pacing consistency and exposure to a new technique in running improvement. Full disclosure, YHC has actually effectively executed a cut down run twice, I am neither a professional nor particularly experienced but I have learned from my other (failed) attempts that starting too fast is very easy so we will start slow.
9 of the faithful posted expecting a HIIT but “easier” day at Meathead, based on YHC’s pretweet. Let’s just call it a classic example of “under-promise; over-deliver”, proving once again, there is no “easy” at Meathead.
The Thang:
COP:
Supersets BRO-SETS!
Rinse & Repeato
Meathead Mary
Repeat Bro-set
1 minute left! No. Mutiny. We’re done! (It was correctly pointed out, by everyone, that a 3 minute, well, 2 minute rest, based on the shorter intervals, was due the pax, so we finished out with that.)
COT
Announcements:
Naked Moleskine:
YHC looked forward to today’s Q (and that at Foxhole on Monday) as a welcome break from all that BRR running nonsense he’s been doing of late. The plan was for a total body beatdown using a lighter KB and higher reps to make it a little easier, provide some cross-training, and maintain running cardio. It achieved the latter two (cross-training & cardio) but failed miserably on the “easier” metric, once again proving, there is no “easy” at Meathead. Whether you dropped your KB size 24%, as YHC did, or attempted to use your Meathead-sized bell today, everyone was grunting & gutting it out today, leaving puddles of sweat and pressing their callouses to the limit (and beyond). Well done, fellow meatheads!
At this point in the program, YHC would normally seek to point out items of interest or shout out to the pax, but YHC was so deep in his own pain cave that he’s not really sure whether others were around or not, other than during COP & COT. From those portions, however, it was great to see familiar, friendly faces again and to meet Destiny (welcome!).
That’s all I got. 4 hrs later, I’m still too tired to think. Feel free to fill-in what I left out in the comments.
Aye!
13, oh yeah, 14 men showed in the Gloom. With the shovel flag (thanks Snoop) firmly planted by Bushwood, we balled up for a pre-pain prayer.
The Thang
Circle up in the Parking Lot for COP
SSH, IW, Squats, Peter Parkers, LBC, Parker Peters
Mosey to Carmel Middle with 5 burpees at each speedbump
Mary while we wait
All ya got back to Carmel Road – plank and wait
Head over the the church courtyard
3 sets of 15 dips and derkins then mosey to end of parking lot
Sprints with 5 burpees at each median – slow mosey back
Same with 10 squats
Same with 10 merkins
Back to Courtyard for more dips and derkins
Back to end of parking lot for one more round of sprints
A little Mary then mosey back to the SF
Naked Moleskin
YHC had planned to use the nicely-painted spaces CAC parking lot for the sprint portion of the workout. After remembering that there’s been some construction over there, including stripping the top coat of asphalt, we slightly modified those exercises with no ill effect to the Pax.
YHC had several things to put in the backblast, but alas, it’s been two days and they’ve since been forgotten. Had a family member wind up in the hospital which threw off my schedule a bit. Apologies to anyone looking for this post since Monday.
Thanks Bushwood for the opportunity to lead.
As is normal course of business for the QIC, he arrived just in time for a quick stretch….and we are off.
PAX were lead on a tour of the parking lots around campus which ended near the front entrance of the main building. A quick disclaimer was provided so the fun could officially begin.
25x IC Imperial Walker
25 merkins
25x IC Seal Jacks
25 Hand release merkins
At this point mermaid spots a pattern in QICs plan and tries to set a distraction. He alerts the Q that today is Zuckerberg’s b-day (39). Have no doubt that the Q will determine a proper exercise to wish Z a happy b-day.
25x IC Squats
25 Diamond Merkins
25x IC LBCs
Plank work
10x IC mountain climbers
10 wide-arm merkins
10x IC Peter Parker
10 man-maker merkins
10x IC Parker Peter
5 merkins on the Q’s cadence (SLOW)
In honor of Zuckerberg, 39 burpees for all!!
PAX did flutters until everyone finished
PAX set out on another tour of the parking lots and this time ended at one of the lots near the launch point.
Time for Plank walk. I am guessing on the distance but it felt like 40-50 yards
On the way out (moving left), PAX stopped halfway and did 25 CCDs..continue to the end and do 25 more CCDs.
QIC lead 25x IC Dolly
On the way back (moving right), PAX stopped halfway for various plank holds….continue to end with some more plank holds
Mosey to the baseball field for some pole runs (for those who are not baseball player we went foul pole to foul pole)
1st time across = 50%
2nd = 75%
3rd = 100%
4 = ½ @50% and ½ @100%
Mosey to the rocks
20x IC Presses
2 burpees
20x IC Curls
4 burpees
20x IC triceps
6 burpees
20x IC squats
8 burpees
50 oyo calf raises
10 burpees
Mosey back to launch
25x IC twists
2 min plank hold – various positions
Always a great group at Anvil. Even better when we all enjoy a little lobsta bake!!
Everyone busted it out there today…The humidity will not leave us.
Plank walks were especially fun today but the birthday burpees definitely were a kick in the teeth
Thanks to YL for taking us out.
Announcements:
BRR drivers and runners needed
Mud Run sign ups
Spartan race in Nov.
18 came out for a little get together we like to call The Charge, aka Baracus’ Jungle. 5 F New Guys came out and only one cried (not really, but maybe one day).
Mosey to track
-1 lap at Mosey speed
COP, Friday Night Lights style
-SSH x 25IC
-IW x 25IC
-Merkins x 20IC
-Flutter x 20IC
-Diamonds x 10IC
1 Hot Lap (1:30-1:45)
-People’s Chair
Mosey to stadium stairs
-11’s on benches: Derkins and Dips
-Plankage
1 Hot Lap
-Plankage
Moset to stadium stairs
-11’s on benches: Jump-ups and Squats
-LBC’s x 20IC
1 Hot Lap
-Dolly x 20IC
Jacobs Ladder to 14 from goal line to 20 yard line
-HR Merkins at 20 yard line (increase by 2’s)
-Freddy Mercury x 25IC
1 Hot Lap
-Plankage
Mary in Field
-Flutter x 20IC
-LBC x 20IC
-Heels to Heaven x 25IC
1 Hot Lap
Moleskin
Goal was to tone down the running, but also cover some ground. We hit 2.5 miles. Thought Hot Laps would be fun. Encouraged the PAX to complete each hot lap in under 1:45 (7 min mile). I believe most did this on each hot lap. Some went sub 1:30 (sub six minute mile). Loved hearing all the “Another Hot Lap?!?” comments. Yes, another.
Simba and I performed the rarely seen #HighFive plank after the Derkins/Dips 11’s. It was epic and everyone smiled. Simba felt so euphoric that he went shirtless and everyone stopped smiling.
Had some walkers on the track too. Lots of #OnYourRight!
5 FNG’s is pretty amazing. Ray Charles brought out all of his Athletes in Action group. They all did really well. Aunt Edna was even doling out #HighFives. Names: Bob the Builder because he majored in Construction (not sure if that’s a real major…), Animal (from the muppets) because he’s a drummer in a band, Cargo Pants because he wore cut off cargo pants (for realz), and Aunt Edna because he is from Phoenix and…Christmas Vacation.
The last FNG was brought out by Little Red Corvette, who by the way is super embarrassed by his name and would only say it as “LRC”. Dude, embrace it. Be the best Little Red Corvette anyone has ever seen. Make a lot “Vroom” sounds as you run. Anyways, FNG is Ricola because he is moving to Switzerland for work. My theory is that he doesn’t want to choose between Hillary Clinton and Donald Trump for President. He’s a wise man. Ricola crushed the HR Merkin Jacob’s Ladder. Mainly because he had man arms. Basically the complete opposite of #SoccerArms.
One day, I would like Coach Taylor and Riggins to lead the COP at the 50 yard line on PDS field.
Announcements
-Labor Day convergence at Basecamp (South Charlotte Middle) at 6:30am.
-Mud Run Sign-ups close on 9/12
-Pray for Flutie Flakes and his family. His daughter is in the hospital with pneumonia.
-Pray for the Athletes in Action guys. It is a great organization that reaches College athletes for Christ.
15 pax showed up this morning for a little fun. It was quickly noted that the Q was wearing his Fast Twitch shoes and not his typical boot camp kicks. Thus those who were wearing gloves took them off and into the gloom we went.
COP –
SSH – 25
Merkins – 10
IW – 25
Merkins – 10
Slow squat – 20
Merkins – 10
Peter Parker Merkins – 15
Merkins – 10
Off to the park we went…
Stopped off at the entrance to the park for 30 Merkins
Run to the first light pole and partner up. P1 runs to 2nd light pole does 10 Merkins runs to 3rd light pole does 25 Merkins runs back to 2nd for 10 Merkins and back to 1st while P2 is doing flutters the entire time. Flapjack. Repeat while P1 does CDD and P2 does Mason Twists. Flapjack. Repeat while P1 does burpees and P2 does LBCs.
Everyone do 25 peter Parker Merkins.
As a pax run over to playground. P1 does 10 Merkins, 20 step ups, 30 LBCs while P2 runs to gate and back. Flapjack. Repeat
Run back to AO.
Great work by everyone!
My watch was off a minute or two – my cue to begin was when Floor Slapper showed – always right on time!
Spackler was working hard before he leaves for Mexico to hang out on the beach naked and drink Tequila. Can’t imagine a better way to taper for the BRR!
Strange Brew and Franks were spending a lot of time sharing stories as they relive their glory days playing ice hockey.
Butter maker is dang fast
Skywalker was killing it until he became intrigued w Freedom’s side gigs and tried to figure out how he could get a piece of the action!
Semi Gloss did not disappoint as he paid a visit to the outhouse and dropped some bombs @ 0525. Nice!
Much respect to Coal Miners Daughter! Nice work.
Voodoo and Good Hands – quiet yet so dang solid!
Good job men
Announcements – Labor Day convergence at South Charlotte Middle 0630 – bring an FNG!
12 men gave it their all this morning. YHC couldn’t think of a single original exercise, so we just dipped in the bag for some old favorites. Here’s how it ended up:
Run around the lot then circle up for a brief warmup. No side straddle hops here – we value our calves this close to BRR.
Run to another lot for the merkin challenge: 10 merkins, 5 seconds plank, 9 merkins, 5 seconds plank… etc….etc…. down to one.
Mosey off to another lot for the merkin bear crawl ladder, originally the brainchild of one Mighty Mite, copied remorselessly by yhc. Bear crawl two parking spaces, 2 merkins. Bear crawl 2 more space, then 4 merkins… etc…etc up to 20 merkins. Since none of us could do 20 merkins at the end of all this, we opted to do 4 sets of 5 instead of cheating.
Mosey to Firebirds area: grab some wall. 15 slow dips, 12 slow durkins. Run around lot, then repeat. Around this point it started to hurt quite a lot.
Mosey to another parking lot (this is The Maul) and circle up for merkin mary madness. 20 mary, 2 merkins, 20 mary, 4 merkins …etc…etc up to 10 merkins then back down to two. Highlights were the double sets of heels to heavens and russian twist (or tweest, as some would say).
Mosey to last parking lot for some 6-count burpees, followed by sprints up the lot. We ran out of time and had to cut this short after only 3 sets – finish with a sprint back to COT.
Moleskin:
It was a smaller group than usual today at The Maul. We think that some of our regulars may have attended a Bean-fest at Dromedary this morning. Nice to see the SOBs spreading their wings.
Strong effort from all this morning. Chippy was enjoying the merkins very much, and was seen to be laughing on many occasions.
Most everyone completed the full routine of mary – merkins which was a tough one today.
Wingman and Mighty Mite almost gave out on the slow durkins, but held it together for victory somehow.
Announcements:
There is a convergence on labor day I believe at 6:30am at base camp…? Please check the weekly email for more details.
Thanks for the chance to lead this morning. It was a pleasure.
Tweet went out for a block party and Fire Hazard obliged with a few extra blocks, glad that he did as we had a good showing down in Union County this morning. Disclaimer given, grab a block and off we go.
COT
20 IC MC
10 IC Merkins
20 IC IW
20 IC LBC
THE THANG:
Round 1: Partner up, Partner #1 runs with block 100 yards and back while partner #2 performs Merkins, total Merkin count per team 125
Round 2: Partner up, Partner #1 runs with block 100 yards and performs 10 merkins, runs back while partner #2 performs LBC’s, switch, total LBC count per team 200
Round 3: Partner up, Partner #1 runs 100 yards and performs 20 merkins while partner #2 performs Burpees, switch total Burpee count 75 per team.
Round 4: Partner up for relay sprints x 3 per partner. Partner #1 runs 100 yards no block 10 Merkins and runs back while partner #2 sits in Peoples Chair position holding block out straight.
Round 5: Partner up for relay sprints x2 per partner. Partner #1 runs 100 yards no block 10 Burpees and returns while partner #2 performs LBC legs above blocks.
Circle up for some light stretching, 25 LBC’s and that’s a block party. There must be a Mud Run coming soon there seemed to be a lot of Banter between two mud run teams this morning, roll on October I suppose. There were a few strange looks from the regular Dromedary crowd this morning at the sight of blocks but everyone got into the spirit of the morning. Great work from heartbreaker, Tuna, Enron and Silicon. Strawberry was pushing YHC on more than one occasion and everyone else just got after it. Welcome site FNG Linus who lives closer than anyone, good to see you out Brother keep up the good work. Bratwurst was very quite this morning after Swift yesterday, thanks for letting me lead. Thanks to my SOB brothers for showing support or was it the Merkin festival that Haggis had on tap at The Maul that you wanted to miss!!
Nice take out from Big Tuna, prayers for a good friend of his who was recently diagnosed with stage 4 lung cancer. Makes you realize how precious life is and that we should enjoy and live each day to the fullest.
Announcements:
Mud Run October 24th
See Nutter Butter for a men’s retreat in Fort Mill October 23-24
26 Men decided they needed one last week of Fast Twitch punishment to get them primed for the BRR. YHC, with limited notice of being tasked with the Q, decided not to be original and to recreate Turkey Leg’s Hills Of Pain from just a few weeks ago. It was terrible then, and it was just as terrible today. Here’s out it went down:
Warm Up Mosey to Raintree Lane, down past the clubhouse to the very bottom of the hill by the gravel parking lot and speed hump. From there give out the instructions for the Hills Of Pain:
Split into 2 groups.
Group 1 continue up Raintree Ln. Take a right onto Four Mile Creek and run down to the bottom of the hill to the speed hump. Perform Jump Squats. Run back to Raintree Ln speed hump.
Group 2 back up Raintree Ln. Take a right onto Windbluff and run down to the bottom of the hill to the speed hump. Perform Jump Squats. Run back to Raintree Ln speed hump.
At Raintree Ln. speed hump, do 20 merkins. Each group continue in other direction to complete 2nd half of lap.
That was one lap. At bottom of the hills, the Jump Squats will increase with each lap: Lap 1 = 5. Lap 2 = 10. Lap 3 = 15. Frasier = 20.
Meet back at bottom of Raintree Ln at 0605 for Indian Run back to school. At approximately 0605 just run back to the school.
That is all.
Moleskin:
Strong group of 26 out there today. I think we are all ready for the BRR…or at least ready for it to be over. Great work by everyone today. I heard a few guys got in at least 7 miles, but I think everyone got at least 6 or so. Frasier disappeared into the darkness and there is no telling how many miles he put in. Chelms ran off before YHC was finished giving very detailed and long winded instructions. I don’t know why. After that, I don’t really know who all did what out there this morning since we were all spread out. Just a big group of fast people coming in all directions, including a very well-lit Alf. I do know that Fletch was flying, Turkey Leg had to bowel out towards the end (see what I did there?), Baracus swears I was almost catching Frasier, Hairball traded his Borat suit for a Marty McFly Jr. hat, Horsehead ran so strong he couldn’t talk, nobody seemed to hear me about meeting back at 0605 at the bottom of Raintree, Mr. Brady is ridiculously fast, Spackler refusniked on all the exercises per usual, and I hope we don’t have to do that one again for a very long time.
Kotters to Purple Haze, assistant to the Site Q. We missed you and are glad to have you back. Thanks for the great takeout. You looked strong out there. So strong.
Announcements:
Area 51 Kick Off to Football Game this Saturday at Olympus. Check the schedule to see what workouts are still open and/or closed.
Purple Haze will decide on his own whether or not Fast Twitch will be hard or a taper next week.
26 men arrived at Bagpipe on a cooler fall like morning. No new guys so YHC made a quick disclaimer and off we went.
COP
SSH X 25
Flutter X 20
Dolly X 15
Heels to Heaven X 15
Mosey to parking lot entrance on Ballantyne Corporate Pl
THANG
Brixham Hill Triple Nickel – Run up hill to bridge for 5 burpees and back down to beginning for 5 jump squats. Repeat X 5. (Each round is .33 miles)
Plank for about 2 minutes and then 30 LBC in cadence while waiting for the six to finish.
Mosey back to Snyder’s Lance parking lot for a Merkin Ladder. Run across parking lot for 20 merkins then back for 19 merkins. Work back and forth all the way down to 10. YHC called an audible when we got down to 15.
Mosey to Loch Ness and find a spot on the wall
Jump ups X 15
Dips X 15
Decline Merkins X 15
Run a lap around Loch Ness and plank up while waiting for the six
One last run to the end of Costigan Ln around loop before returning to launch site
MOLESKIN
Dear Abby had a last minute conflict and YHC received a text at 22:00 last night to take Q for this morning. We had a veteran crew so YHC decided to start with an intense Triple Nickel designed by Brushback and Mermaid. It’s called the Brixham Hill Triple Nickel but is actually on Ballantyne Corporate PL. Brixham Hill sounds much better. YHC was feeling ambitious and thought a merkin ladder would fit in well. Bad call right after that triple nickel. The PAX was hurting so an audible was necessary.
Strong performance by all this morning as we covered 3.5 miles. Thank you for the opportunity to lead.
ANNOUNCEMENTS
HDHH on Wednesday, 9/2 from 5:00 – 8:00 at Mellow Mushroom on Selwyn – 20% off food, drink specials. 10% of sales goes towards Nicaragua bridge mission trip. Bring your friends and family by for some dinner and drinks to help this great mission.
Mud Run 10/24 – Contact Mermaid if you are interested or need to get on a team
Worlds Fastest 5k – 5 man team – 10/17 at Nations Ford High School
Spartan Beast is the 2nd week in November. Champagne has more information if interested