Shout-out to Haggis for posting at Bagpipe and Frazier for Swift after running the Palmetto 200+ this weekend. Of course Frazier says, “Anyone can do it, you guys should sign up next year!” I’ll be sure and mark may calendar..
Warmup: Mosey to parking lot by the Marriott. SSH X 20, MC X 10, Merkins X 20
Workout: Run to fitness trail. 2 sets of dips X 10 and Pullups X 10. Plank and 6 inches hold for 10 count. Run across wooden bridge and parking lot to the street. 15 Merkins. Run to top of hill and hold preachers chair on bridge for 1 minute. 25 count arm raises. Run to parking deck (beside helicopter pad) and run the staircase – 5 Burpees at bottom and run 2 levels of stairs, 10 Merkins. Return to bottom for 5 Burpees and run the steps to the top and 15 Merkins. Return to bottom.
Mosey / Run to cross Ballantyne Commons and run to Harris Teeter shopping center to knee wall / fountain near Bad Daddy’s. 2 sets Derkins X 10, Dips X 10, Jump ups X 10. 3 sets Mary LBC X 15, Dolly X 15, and Scissor Kicks X 15. Mosey to cross Johnson Road and into the parking garage for a series of sprints and exercises at the top of each ramp including Merkins, Mary, Jump Squats, CDD, LBC. Return to launch.
Covered 2.8 miles. No 10-count rests. Brisk pace. Thanks to all for coming except for Nard Dog who “says” he was there but couldn’t find us. Nardy, any witnesses?
By the time I pulled into an eerie empty parking lot, the rain stopped and it was a cool 58 degrees…perfect running/bootcamp weather. I was joined by 8 strong PAX who wanted to start the day off right. I attempted a quick disclaimer but had to wait on Rachel pulling in tardy and then his car alarm as he fumbled with his keys to assemble with the others. Alas, little did they know what was coming…
https://youtu.be/5tu5iNUMuc8
YHC shared the vision as we left the school toward Hwy 51, then West, then onto Carey Ridge. At that point I provided more details. Saitama, the “One Punch Man”, trains by doing 100 push ups, 100 sit-ups, 100 squats and 10k run every day! My goal was just to get the PAX started and let them decide if they wished to complete the 3 year journey toward Anime Superhero status.
We quietly circled up at the cul-de-sac on Colburn for the “kickstart”, in cadence 50 squats, 30 merkins and 40 LBC. From there it was each man for himself running the full distance of Colburn (0.6 miles) aka “Half Pipe” back and forth, doing squats on near end, merkins at the valley, LBC at the far end. Reps per set can vary as long as you completed 100 of each exercise. And off we went with Alf, Turkey Leg and Rachel quickly jumping up front and never looking back. The rest of us spread out with PopTart reluctantly embracing his inner BRR-self, Semi-Gloss consistently kicking ass with a smile and Margo breaking in his new kicks the real man’s way…running hill repeats over 5+ miles…badass. Utah, Mermaid and YHC took our position in the back of the pack where we can talk about family flu bug and poor sleeping habits.
At 6:05 we made our way from Colburn up Rosecliff to Strawberry for the classic Indian Run back to the school. Maybe one of the toughest I’ve ever been a part of…ouch! The faster guys broke the 10k mark with everyone else just short…Saitama didn’t mention hills…ugh. And of course with a few minutes left we had to sneak in a couple parking lot sprints while Semi-Gloss toweled off by his car. He made up for it with a nice takeout though…thank you. And thanks to everyone who made it this am. Tough workout, felt good. Enjoy the video.
15 Fine Men showed up for the Cheddar Special on a perfect Saturday Morning
Moleskin
First of all just wanted to say I was excited to come to this AO-Commitment as it has so much to offer. Second reason I was excited was because the pax here are simply warm and welcoming. If you haven’t met the pax at F3 Union Co, you need to put a date on your calendar and come by. Initially I was all in to give 250 merkins and 40 pull-ups. Well YHC needed some “workout redesigning” lessons cause we could only get to 20 per pax. I asked them to do them on their own later in the day. #WillDoItWhenYouQAgainHere
Damascus was all in for his Merkin Pull up Challenge and inspired a few on his technique . Great going brother.
Bottlecap and DocMCStuffins gave a solid performance. Remember him and bunch of others from the Debbie’s House Project
Shop Dog helped in the middle while YHC was recovering .
Transporter was solid as usual and kept the pax together.
I remember pushing Legal Zoom on the Catch me if you can – Great job brother
SwissCheese gave a good effort also showed us how we need to be accountable by completing the task at hand. Sorry brother I didnt spot you at field but I should have. #QWorkinProgress !
Rest of the pax who I can’t remember names but I know pushed it for sure
It was great talking to youll after the workout At Chick-Fil-A. I am always looking forward to 2nd F coffee. Also thanks to Snowflake for getting a bunch of the guys coffee including mine.
Happy Birthday to Transporter – all the pax ended up doing some burpees to reach the number 38. Gave some bonus burpees thanks to our great Math skills!
Announcements:
4/1 – Convergence – Monroe at Outland
Pizza Place (next to Chick -Fil-A) 3rd F – Mondays 730pm
BRR – looking for 3 more runners if you are interested – grab your spot before it is all gone
Cheddar out.
YHC woke up at 3:58am not from nervousness about my VQ but from a nightmare where I was being chased by INS (immigration for you non-foreigners). I think the trigger for the nightmare was a “tip off” earlier in the day from AKA: JRR Tolkien who said “his source” heard of a security leak that told him INS would be in the area. My plan of blending into the American dream in suburbia could be blown. I was thankful that the gloom could provide some cover, I came up with a plan to blend in among the PAX by promoting a build the wall workout. I figured this would throw off any INS agents in the area.
The Thang:
One was to let the PAX experience what crossing the Rio Grande with a baby in 5ft water would be like by carrying a 20lb paver overhead to Best Buy lot. Since I was only expecting 2 or 3 to show up I was surprised and unprepared when 16 showed and I was 5 pavers short.. Fail #1.. Out of the gate I had to audible to partner up and this threw off my whole Q since I had not planned for curveballs.. VQ fail.
Once at BB then 15 count in cadence of:
Side straddle hop, Imperial walkers, windmill, and mountain climbers.
Then 2 rounds 10 count of:
Supermans and hollow rocks.
Don’t forget baby and mosey over to Blakeney playground for 3 rounds of:
10 pull-ups, 15 merkins (switching each round between wide arm, military and heart to heart), 10 box jumps, 10 overhead brick lunges and then run around Bath & Body Works building (about 200m). Plank or LBCs after each round and wait for others before going again.
Next circuit, 3 rounds of:
15 paver thruster squats, 15 over your toes LBCs, 15 paver push presses, 10 side to side push-ups and run around building again. Plank when finished and wait for the others.
Mosey over to water fountain for 3 rounds of:
10 derkins, 10 dips and 20 touch your toes LBCs, switching to Star Fish LBCs (thanks Tuck) for the last 2 rounds.
Partner up, pick up 20lbs “baby” and share custody while moseying over to the wall behind Old Navy.
Audible due to time mismanagement and switch man maker with overhead brick push press to just 1 regular burpee and 1 wall climb. Repeat 10x
Run back to base and audible again for 4 sets of call ’em LBCs since Tolkien’s watch had 5 minutes left vs mine with only 1 minute ( per Verizon and GPS system…)
Moleskin: I definitely created a lot of confusion. I think some thought I was Qing in Spanish but I think eventually most caught on or implemented their own workout. The goal was to get everyone huffing and puffing with minimal running. But only as an attorney can object, Patent Pending called me out and yelled “you lied” we ran 2.9 miles. Cockey decided to pile on. I was definitely disappointed since the goal was to stay below 1.5mi. Nard Dog tried to keep me company in one of the runs but decided I was too slow and dusted me. Mighty Mite, Tuck, Nard Dog and Bucky are beasts as they finished the rounds as most of us were starting the run. JRR Tolkien tried to break me down by telling me how short the workout was and showing me that he wasn’t even out of breath. Thanks for the constructive criticism. Loogie kept me from sobbing by telling me how I was good enough, nice enough and that people liked me. Thanks brother! Tuck sent me to the drawing board a few times and gave me a C for effort at the end but somehow I still qualified to get my DaVinci sox which I will proudly wear next time. Definitely enjoyed the privilege to lead all 16 of you and the kwoffee talk. Thanks for putting up wit the gear grinding and good thing the INS thing was a hoax and I won’t get deported to mexico where I’m NOT from.
Announcements:
April 22 Brolympics 6am-8am at Community House school
F3 featured report on the TODAY show on Saturday 25.
14 men posted at The Matrix to get the week off on the right foot. The Q showed up with a few ideas but no real weinke. (you may have noticed.)
The Thang:
Mosey the long way around the school with some shuffles in the lower parking lot. Circle up by playground for COP in Cadence: Merkins, Mountain Climbers, Peter Parkers, Low Slow Squats, Plank Jacks.
Head to path on side of school for modified triple nickel: At playground do 5 pull-ups, at Stumps do 5 Jump ups. Every time you pass the path do 10 decline merkins with feet on railing. (both directions = 10 passes and 100 derkins)
When finished some Mary by the cars while the 6 completes the work.
Head to blocks and partner up.
P1: Overhead press P2: Sprint to far light post and back. flapjack to 200 OH presses
Repeat with 200 Flutter with press
Repeat with 150 Good Mornings and shorten sprint to first light post but add 5 burpees at the turn.
Various plank-o-rama in between.
Return blocks. Sprint field, first have backward then turn and finish forward.
1 minute left for 10 burpees on your own.
Moleskine:
Really strong group today. Rhapsody was crushing the triple nickel and using the high railing for derkins. McGee complained it wasn’t hard enough, but still had gloves on in 60 degrees. Mile High was back after his FNG post there last week – looking good and hanging in there. Always great to see Young Love get the chance to escape the herd of children for an hour. I know it can’t be easy – and he brought the take out prayer with him. Great stuff.
Thanks to Squid for managing the site and being my partner today. Slow, steady and impeccable form. More may have happened but it’s been a crazy day and you are lucky I got this out at all. And as for the title – I think most guys were feeling the rough pavement after they wintered over with gloves on for the workout. Time to get the man hands back.
No announcements.
-Alf
16 strong men assembled at Base Camp for their trek to start the week off right. After a thorough disclaimer for the veteran crew (#notneeded), we were off into the gloom.
THE THANG
Mosey to the side parking lot and circle up, waiting on a couple LIFOs coming in on two wheels to join us. COP #1.
Mosey down Woodfox, and stop about 200 yard in for COP #2.
Continue down Woodfox to Burning Tree Dr. 30 yards into BTD COP #3.
Mosey to the end of Woodfox, hang a left down to Rising Meadow for the Main Event.
Slow recovery mosey back to the top of the hill, and make way to the cul de sac with a combo of lunges and backwards run. COP #4
Back down Rising Meadow, stopping at each driveway for LBCs x5.
At base of Rising Meadow, partner up for Catch Me If You Can back to the school, with 10x merkins (modified to 5x) as the called exercise.
People’s Chair with arms extended, followed by air presses (x10 normal cadence, x10 double time). Rinse and Repeat.
Done.
MOLESKIN
Looked like a lot as I type this out, but it was all pretty basic. Some running, with some strength (mostly merkins) and ab work (mostly LBCs) mixed in. My watch read 2.4 miles, and there’s nothing wrong with that! My goal was to create a workout that would give everyone something – push the experienced guys and still be challenging, but not to a fault, for the others. I hope I accomplished that. There seemed to be a lot of heavy breathing, and nobody died (that I’m aware of), and so that seems good.
Great to see some of the regulars – Goonie (who was flying), Fireman Ed, Smash, Insomniac, Triple-7, amongst others. Great also to workout with some guys I don’t see very often and met for the first time. Thanks for the privilege to lead, and I already look forward to the next one. Thanks to Insomniac for the takeout.
ANNOUNCEMENTS
Savage Race – May 13. Sign up.
If you are one of many participants of a race over the weekend, or you have one coming up next, we’ll have the Potpourri-inspired Swedish/Danish Fartlek to keep us entertained this week as we mosey around the Ballantyne Corporate Park.
All festivities start at the Vine Restaurant Parking lot in the SonsOfBallantyne AO.
The THANG:
SYITG,
Bratwurst
17 strong pax met up at Calvary Church Saturday morning for YHC’s oft-rescheduled RockZero VQ. YHC was pleased with the turn out considering I was up against the Palmetto 200, 2 VQs (Escobar at DV and Moon River at Ascent), Madame Tussaud’s Adventure Race at Stonehenge, and Floor Slapper was bringing the heat at Area 51. After a quick disclaimer that covered most of the high points, we were off.
Warm up jog to the giant lot across from the launch point.
Circle up for COP:
Run to base of North Face and partner up
Flapjack
Repeato with Makhtar N’djiaye, plank, something else
Mosey over to the avenue of trees near the playground and pavilion:
5 pain stations each lap:
Repeato for 3 total laps. Pax-led Mary, merkins, planks between rounds.
Head over to the Pavilion:
Repeato with 10 reps of each exercise until you’ve circled all trash cans (about 7)
Head to the other side of the pavilion for Peoples’ Chair. Find your partner from North Face:
Flapjack, then repeato with balls to the wall
Mosey to the rock pile by the baseball field, pax were instructed to find a LIFTING rock
Each exercise done for 10 reps – Q calls up or down, Pax counts:
Curls/Tri extensions/Overhead press/Squat. 4 rounds (plus one extra of curls). Pax rotate one position to the left each round
Head back to the COP lot for Mary:
COT – Thanks for the take out McGee
Announcements:
Moleskine:
YHC wanted to hit the Big House early to scope out the terrain and make sure it was appropriate for the planned workout. In the distance by the baseball fields there was another car sitting there. Curious as to who else would be at outside at 5AM when it’s below 30 degrees, YHC made a pass by to see a guy with a table and cone course set up in the parking lot and a “Gladiator” sign. While trying to read the sign YHC inadvertently ran over one of his cones and yeah, I kept going. Turf wars are on. I circled back to the launch point to see 6 PAX awaiting their Monday medicine. Quick disclaimer given and off we went:
COP
The Thang (far parking lot from launch)
4 Corners (partner up) = Exercise for 30 sec high intensity, then rotate to next station
YHC thought he remembered a hill from the last time posting at The Big House. The “Hill” was not quite as daunting as I remembered, however it did the trick for a backwards Bear Crawl ladder:
Moleskin
Definitely appreciate the invitation from Dumpsterfire and Cheddar to come out and Q the Big House. Hopefully your free workout courtesy of YHC was better than what Gladiator man was cooking up for roughly $30 a pop. Solid work by Tagalong and Shrink Wrap as they have been constants at this site and Fat Camp. Tagalong brought the speed on the sprints. Pulp Fiction didn’t even seem winded, almost as if he was down for another 45min. Great to meet Tool Bag in person, seen the name many of times now have a mug to put to it.
Over and Out – General
Seven contestants showed and six remained at the end of the show. This is the sweet spot in the calendar when you don’t need to layer and you don’t immediately overheat.
Warm-Up
Quick parking lot lap
Side-straddle hops x 15
Imperial Walkers x15
‘Mericans x 10
Round 1 – Two-handed swings
x 40, run to playground for 4 pull-ups
x 30, run to playground for 3pull-ups
x 20, run to playground for 2 pull-ups
x 10, run to playground for 1 pull-ups
Total of 100 of called exercise, 10 pull-ups
Rinse and repeat with the following
Round 2 -Goblet squats
Round 3 – Snatch
Round 4 – Lunge
Showcase Showdown
Cleans until time runs out ~ 2 min.
The Winner?
The ball of iron with a handle crushes all players.
Moleskine
Loogie (FIFO) came to drop off some extra bells, joined us for a quarter hour and headed to Dunkin Donuts to deliver his 2.0 a treat before jumping on the bus. #gooddad.
Argonuat screeched in on two flaming sneakers finish a 5K PR prior to his time with heavy iron.
Voodoo saved the day, pulling a Bluetooth speaker out of his Batmobile. The tunes helped, a little. He also loaned me his small bell, 53# for the lunges. #thankyou?
Patent Pending That dude is everywhere now! Great attitude, awesome effort. Keep on posting you are crushing it.
Chopper Here’s another not-so-newbie who getting after it! 100% pure grit this morning.
Mighty Might – For most rounds, double-M was out front, proving he’s strong and quick. #doublethreat
Announcements
Brolympics – April 22, 6 AM Community House Middle School