Only the strong arrived this morning at Centurian with their game faces on. Being an alumni of CCHS and a member of the Sports Hall of Fame(hold your applause), YHC thought it was time to get some miles in and carry CMU’s. A not so proper and vague disclaimer was given.#rookieQ.
The Thang:
Centurian mile to top of parking deck. Plank for six.
Head down to lower level and circle up for low, slow squat, american hammer and LBC’s.
Run back to launch for the surprise coupons. Team up into groups of four and grab a 39lb CMU and run to the greenway parking lot.
Brief circuit work 3x of-
Lunge walk parking lot back to CMU’s.
Gather CMU’s and run back to Centurian picnic tables for the following-
Gather CMU’s and head back to launch(audible thanks to Chelms, more on that later).
Bear crawl lot 2x’s.
Circle up for PAX called exercises-
Finish
Moleskin
Salty crew this morning. No guidance needed. Starting with the Centurian mile and keeping things moving was the goal. Little to no mumble chatter this morning except for my cadence count of low slow squat.#rookieQ. YHC’s original plan did not involve the CMU’s but Mermaid’s tweets the night before about suckfest brought out the A game. Channeled my inner Terrible Terry Tate and felt the CMU’s were a proper addition and great way to end the week.
Chelms eagerness to leave with his CMU and head back to launch made YHC thankful. Original ending had us going to Panera staircases and then back to launch. Good audible.
YHC tried to keep it burpee free but Cain had other thoughts.#burpeemachine.
Great team work by all. Covered just over 3 miles with CMU’s and nobody backed down. Motivated.
Mermaid with the take out.
Thank you to Chelms and Margo for the opportunity to lead a group of great men. It’s always motivating to see the commitment to better one’s self and others. Iron sharpen irons.
Annoucements:
CSAUP Area 51 Southern Discomfort 10/22. Sign up.
Collecting food, gift cards or cash donations for The Relatives. See Margo for more information.
Brookstone School needs tutors, lunch buddies, etc. See Hannibal for more information.
Summer is officially over, but it’s still hot out, even at 05:30 (more on that later), but 8 men decided to converge on Sun Valley Middle School to start the day off with a solid gear workout known as Overdrive.
THE THANG
COP:
No FNG’s. Disclaimer provided & we were off into the dimly lit visitor’s lot for the Hairband quarter mile. #gearworkout
SSH X 20 IC
IW X 20 IC
Windmill X 10 IC
Mosey to the prearranged stations for circuit work
Main Event:
A fire hose, kettle bells of varying weights, jump ropes, a slam ball, and more kettle bells were conveniently arranged into 8 Pain Stations and were anxious to be put to use. Here’s how it went down.
Station 1: Fire hose pull to cone at far end of visitor’s lot – approx 40 yards – and return
Station 2: O/H press with KB
Station 3: Jump Rope
Station 4: Flutter Press with KB
Station 5: Slam Ball (30 lb)
Station 6: Merkins
Station 7: SSH
Station 8: 2-handed KB swings
PAX pulling the fire hose was the timer. Other performed predetermined exercises at their stations until hose was pulled down & back. Shift one station to the right upon the return of the hose. Repeato until time for Mary.
Mary:
LBC X 20 IC
Freddie Mercury X 20 IC
Flutter X 20 IC
The Moleskin
Let me begin the moleskin by giving TClaps to Hoff & Witch Doctor, for without their generous use of the fire hose & slam ball, today’s beatdown would have been less than epic. The chatter was strong right out of the gate this AM because we experienced something akin to a unicorn sighting. In the 3+ months YHC has been posting at Overdrive, there’s been a consistent tale of a legendary PAX known as Countertop. Today was a fateful day at SVMS as kotters were given to the Man, the Myth, the Legend. We may officially be into the season know as Fall, but it’s still a toasty 65-70 degrees at any given AO on any given morning. I point this out because Glass Joe showed up dressed like it was 45 instead of 65. At least he didn’t fartsack. #wheresdoubleE Fortunately, he normalized his workout wear. We lost Hair Band for a while after one of his rotations on the hose pull. He claims he was hydrating, but rumor has it that he was curled up in the fetal position by one of the cars. Luckily, he shook it off and returned to the Pain Stations just in time for the 2-handed swings. Countertop was alleged to have been on IR for a while, but he showed no signs of a drop off when it came to pushing, pulling and slamming heavy stuff. Maybe he was cheating on us with another AO?? The only thing stronger than Smokey’s words of encouragement was the effort he put out. Unfortunately for The Count, he had position #1 on the Pain Stations #firehosetestdummy which meant he had to suffer through the exercise 3 times. Shepherd and Lamont were crushing it this AM. I may have even heard one of them ask when the real workout was going to start. YHC considers it an honor to have to opportunity to lead and hopes today’s workout haunts you all weekend #soremuscles. TClaps to Glass Joe, Double E, and Hairband for the opportunity.
Announcements:
F3 Monroe is launching Sat, 10/8 in downtown Monroe
New Wednesday workout, Gumby, launched this week at Matthews UMC
Continue to pray for Glass Joe’s M
Thanks to Hairband for taking us out strong.
Thirteen warriors chose the path of fitness rather than that of the fart sack; here is an account of their doings:
NOTE: “burpo” is a low burpee. Starting position is bottom of a squat. Then reach hands out to ground, legs fire back into a plank, chest to the ground, pushup, draw legs back into a squat, final position is the bottom of a squat.
NOTE: “rope merkins” were done on a the ropes pictured below, added a little instability to the bottom of the merkin, which was a nice thing.
Solid effort from a hardy group of dudes this morning. Not a lot of complaining, except on most of the exercises involving squats. Hard to observe all the quality individual efforts as we were running about with such reckless abandon. Strava says 6 miles even for YHC (including pre-run), so we definitely covered some ground which is par for the course at The Brave. Good to see some of the BRR slackers getting their run on again: Voodoo, Flint. Good to meet 777 (again or for the first time), Lorax, and Cable Guy. First time posting with you dudes, nice work today. One Niner has clearly been lifting, he seemed to have no problem with the squats at any point. Frehley’s was the 12th man (not the 13th) at COT and looked like he got a good sweat in today, well done and much respect. Soft Pretzel and Ringer are fast runners and need more of a challenge at a running workout than YHC can provide. Mighty Mite is having a busy day today, posting at Brave and at Black Diamond tonight with One Niner. He continues to bemoan the imminent loss of his 20s. Don’t worry Mighty, 30’s are pretty good too; plus you can drop one “HATE” from your callsign. Fallout has been to every one of my last 3 Q’s, I’m getting the eerie feeling he’s a glutton for punishment (or he thinks my workouts are easy for him, which is equally plausible)
Mario, MT; thanks for the oppo to lead.
After picking up Sinsei at 5am, we headed to CharlotteChristian. Fog was lifting and the rain ending as we finished staging the BC AO. Then the 17 pax started dragging in for another dose of #jukejeep.
Mosey to Upper CC parking lot
words were spoken, warnings given….
30 SSH, 30 LBC, 20 IW, 15 Spartans, 20 LSS, 30 LBC.
Mosey back to lower PL, pick up KBs and Mosey to back PL at CC.
Then the fun begins. #JukeJeep starts and we begin, rotating KBs to the right after each set, so each pax gets to experience heavier and lighter KBs.
Jail Break to upper parking lot Island and back. aprox 200 yds
45 secs – LSS
30 secs – 2 Handed Swings or Upright Rows (active recovery)
45 secs Reverse Lunge or Suitcase Lunges with KB (right)
45 secs Reverse Lunge or Suitcase Lunges with KB (left)
45 secs – Plank
30 secs – Curls or Upright Rows
1 min – Merkins oyo
30 secs – Two Handed Swings or Upright Rows
45 secs – Carolina Dry Docks
1 min – Plank
Jailbreak
30 secs – Curls or Upright Rows
1 min – LBC oyo
45 secs – Heels to Heaven
30 secs – Two Handed Swings or Upright Rows
Jailbreak
30 secs – Recovery
-Repeato- (entire circuit)
Mosey with KBs back to AO circle for Mary
20 Dollys
30 LBCs
20 Rosalitas
3 mins, protractor
Awesome work out there, and apologies to all for nearly forgetting my name after Mary. Impressive showing by many pax that don’t often use KB’s but powered thru. Props to Geraldo for Ruckin it, ….are you hiding a golf ball in your knee???
Welcome to FNG Hootie! Dude was killin it. Also props for coming out oyo. Strong out there!
tclaps to DuctWork for pre run in and post run home.
Special thx to Header for the invite and for the out… and thx to all the pax for an awesome morning. Tclaps to sinsei for help on Plank o Rama!
Dollywood greeted me with a full frontal hug this am, hoping the nightmares end quickly ….
A raucous crowd of 31 descended on undoubtedly, the liveliest Friday workout in Area 51. Per usual, some came for the workout, some came for the show. Sifting through the fog of a 4:something AM jarring iPhone alarm, the thought crossed the minds of the greater south Mecklenburg: Can a “runner” actually “lead” a “bootcamp” workout? Great question. Glad you asked. I got no fewer than 4 texts last night: “What are we doing tomorrow?”, “Will we run a lot?”, “If I’m a [radio edit], should I really post at Kevlar?” Everyone showed up. Strong.
Here’s how it shook out:
10 burpees OYO –
Mosey to the church lot. SSH x 25 IC, Imperial hip stretchers x 20 IC, Carolina dry DOGS x 20 IC, Peter “Petey Pablo” Parkers x 20IC
Here’s where it got weird(er).
10 bear squats
Broad jumps across parking spaces to the each median. Repeato 10 bear humps at each median. We did hit 4 or so medians.
Get in groups of 3, or just do whatever you want, Tiger Rag.
Here’s where it got even weirder.
Partner 1 rests his feet on partner 2’s shoulders, whilst holding plank position. Partner 2 then overhead presses partner 1’s legs. Gotta be some lame name for these – look it up. Bonus: partner 2 options facing towards or away from Partner 1. Only one group chose the forward facing option. It was so weird.
Meannnnnwhile, partner 3 runs a half loop around the median, back to P1 and P2 and takes one of their place. We did +/- 2 sets of these each.
Next: Forward-facing partner carries
Mosey to the end of the parking lot. Suicides back around the horseshoe. Some guys were giving it their all, and some guys were really sandbagging it out there. The mediocre effort was noted and quite embarrassing. To the guys working hard a big TCLAPS.
We circled up for some Mary somewhere between the church and the main entrance.
We yogged around the building to the patio and did some more partner circuit work – dips, merks, and a hustle around the lot.
Probably the only “running” we did was the triple Indian run back around the lot to the school.
We wrapped up with another 10 burps OYO and a set of J-Lo #Jennyonthablock
Moleskinny
All-star crew out there today. Q’ing Kevlar is like riding that bull in the rodeo. You know, the one that’s mean, big, and won’t hesitate to give you the ol’ roshambo if you let your guard down. You can’t win with this crew. The moment you get out of your whip, you’re sunk. Bulldog “threatened” a Q-jack less than 10 minutes in. The weird stuff carried on, and apparently I was still “leading”, proving his bark is worse than his bite #woof #dogpun.
Welcome to FNG Krusty – came out with Big Top (circus reference?). Dude is a Michigan native and was rocking the Big Blue tank top out of the gate. Anyone who posts in a tank their FNG post is grade-A in my book. Solid work out there today bro- look forward to seeing you out again.
Semi gloss was rockin’ a schmedium thunder road shirt. Not sure if he stole it from his wife, or what the story is. I’ll just leave it at that.
Swiper and Puddin pop were a real orchestra today. One was barritone and one was more soprano. You be the judge.
TR never stopped singing the song from a youtube video titled: “Weird Russian Singer”. Again, i’ll just leave that right here. The thumbnail image says it all.
Right at 2 miles today, gents. Hope you got what ya came for: a weird, weird 45 minutes of something.
Palmolive hands? Pish posh, Keith B. Angry, pish posh, indeed.
Southern Discomfort CSAUP event 10/22. Sign up now.
Doing a speed pyramid at Mountain Goat this week.
Typical warm up and dynamic stretching
Done at 1 mile race pace (https://runsmartproject.com/calculator/)
4 – 200 M
2 – 400 M
1 – 800 M
2 – 400 M
4 – 200 M
Cool down
Yup, wasn’t too chilly this morning so I broke out the 3/4 length tights. They are perfect for wheel barrows or tunnel of love, so I was all set…
Circle of Trust (COT)
Partner Up: Criteria= like speed, like size, like minded
Line up for Tunnel of Love, 60 yards
Line up sprint 50 yards x6
Tunnel of Love, 40 yards
Partner up again; mosey to playground cycle through 3 sets
Line up along the fence for fence Burpees- x10
Mosey to parking lot for Prairie Fire Mary – everyone plank in a circle, first person takes off running around the circle, everyone does 1 merkan, second person runs, everyone does 2 etc… reached 10, time expired..
Backblast:
Okay today I have to admit was a little disappointed in the effort of about 3 maybe 5 guys. The tunnel of love is a staple of our workouts and a small number of the PAX felt holding a plank was too difficult and decided to stand. I said it during the workout, this is not the Y and I expect everyone to give it all they have. Anyway, when the ants started biting I called off the exercise, but again I was very disappointed.
I have decided to go back to the 5 basic principles (T.M.P.M.H) yes I just made this up) of a workout (at least the one’s I lead) to help ensure that we get a full body workout and are no longer focused on 100% anything. Total body fitness involves every muscle group, so if you want to get stronger, and a little uncomfortable I ask you to join me whenever you see my name pop up on the weekly Q list.
Rant over.
Good hands got bit by like 10,000 ants, he seemed fine. Harley, always a champ killed it; Puddin’ Pop and Bugeater were all grins when we finished the tunnel of love in fact I think Bug showed some signs of PTSD (thinking back to his rucking’ good livin’ days. #SNOWRUCK class of 421. Jet fuel basically hurdled the fence on the burpee broad jump!
Solid work by the majority.
Sign up for Southern Discomfort
Love your family, cherish your wife, protect and guide your children, care for those less fortunate. Give back when possible.
Heads-up!! Since working out in the dark wasn’t as fun as we thought, we are moving to the prime-time slot of 7 AM EST. Get some rest this week. You’re going to need it.
On the line-up we’ll be introducing loaded knerkins, bringing back the farmers carry, and a chance to get your bus driving on.
Hoover on the Q.
20 PAX showed up at the movies for a matinee. The snack stand was closed, so we went off with no popcorn, no goobers, and no raisinets. With not a lot of creative time to be found, I reached back for the remake of the Magnificent 7 workout. A proper and quite full disclaimer was given. From there, it went downhill.
The Thang:
Mosey to the bottom of the Murderhorn for 10 Imperial Walkers in cadence. So much for warm-up. Continue mosey to the newly paved, freshly oiled parking lot of Elmstone Park.
Circuit work of 7 exercises (OYO) consisting of:
* 7 pullups
* 14 burpees
* 21 dips
* 28 merkins
* 35 squats
* 42 LBC’s
* Run about 1/4 of mile.
Repeato AMRAP. Aggressive goal to complete 7 rounds. Yea, right.
At 6:05, head back up Murderhorn with the smokeboots stopping at cross streets for 10 jump squats. A little Mary followed:
* 10 can openers each leg
* 15 Deacons to Heaven (formerly known as Heels to Heaven)
* 15 low dolly.
Finish.
Moleskine:
Starfish (our special guest this morning) introduced this to me at my 2nd F3 workout. Amazing that I made #3. When we did it, we did not have to travel to the AO (which cut into this morning’s circuit time); however, it was 40 degrees and raining like Noah.
The PAX did well getting through about 4 rounds. Favrah and Cold Cuts finished 5 rounds because they are fast and really committed. Congrats, gentlemen. You win a free buttered popcorn at the next movie, courtesy of Starfish.
Good mixture today of old schoolers (Strawberry, Heartbreaker, Morning After, Torpedo, and others), Kotters (YHC included), and one FNG. Welcome Meatloaf (former FNG Chaz). Food names are great. Just ask Strawberry, Brisket, Bananas, Cheddar, Garbage Plate, Bratwurst, Turkey Leg, Cheese Wiz, Cold Cuts, Gumbo, Swiss Miss, Thin Mint, and Hairball. Well, maybe not Hairball. Plus, it’s better than being named after a disease—I am sure Malaria would trade for Meatloaf. Come out again–it gets easier and more fun.
Burpees were awful as usual, especially if you were in fresh pavement. The post-dip merkins were no day at the movies either. All pushed hard and breathed hard.
Great to be with everyone.
Announcements:
Southern Discomfort on October 22 in support of the non-profit The Relatives. Bring cash. See Strawberry for details.