5 heard the call, ignored #cantore, and posted on the covered sidewalk in search of 2019 #gainz (and a head start on those who made the lesser choices). The weinke called for volume and plenty of it.
The Thang
COP:
Playground Set
Snatch set
Heavy Cook Drill
Finisher – Swings & Mary
Done-zo
COT
Announcements
Trembling Moleskinne:
Always a pleasure to Q at Meathead and to lead off 2019 was no exception.
With the rain, an audible was called to move to the covered sidewalk, instead of our usual cheese grater-esque parking lot. This audible necessitated another, as the playground was now too far away, which would have broken the #0.0 provision and/or required an excessively long, wet carry. So, lawnmower rows were subbed in.
Snatches brought an element of cardio and strength endurance to the party, going for 10 minutes, roughly 15 seconds on and 15 seconds off. It also brought torn callouses. #ouch
The tone was set early, literally, with an old-school rap/hip-hop playlist, instead of the usual hard rock fare. Why? Eh, sometimes you just gotta mix things up. (although late in the workout, when Geraldo remarked on the non-Meathead-like playlist, and just before the unknown-to-Geraldo gnarly finishing set, YHC did oblige with a little “Enter Sandman”, which may or may not have been for the benefit of our two Hoos in attendance (they either missed the significance or were too deep in the pain cave to notice – YHC believes the latter))
In the end, all were left with burning, trembling forearms (which are now sore, 24 hours later) from all the grip work needed during the snatches and finishing swings. #yourewelcome
Here’s to your 2019 gainz. Aye.
11 ‘Braved’ the rain for the AO’s first workout of the year.
Warm-up:
Quick disclaimer, mosey down Community House to the Wells parking deck, dodge a potential security guard by hiding behind the pillar and head down the stairs to level 1. COP for 15 SSH IC, 15 LSS IC, 15 Mountain Climbers IC, hold plank while listening to directions.
The Thang:
Run up ramps to next level… 1 burpee x level #.
Down stairs to bottom… 2 pull-ups x level # came from.
Upstairs to level entered at… 3 merkins x level #.
Down ramps to bottom… 4 jump squats x level # came from.
(i.e. first round was up to level 2 for 2 burpees, 4 pull-ups, 6 merkins, 8 jump squats. Next round was up to level 3 for 3 burpees, 6 pull-ups, 9 merkins, 12 jump squats.) AMRAP til 6:10. Mosey back to launch.
Done.
Moleskin: It took a minute for this to make sense to everyone, probably a result of poor explanation on my part. Looks easy on paper but difficulty escalated quickly, with more ramps to cover and reps to pump out. Pull-ups weren’t exactly embraced by the PAX, as the ledges on the bottom floor weren’t the kindest to our baby-butt hands. Mileage was all over the place according to Strava, from 3.5-6.5, but GPS always gets funky when hiding out in the deck for 50 minutes. Solid work by all, appreciate you coming out on another rainy Friday.
Thanks to One Niner for the takeout. Thanks to Mario, One Niner, and Tuck for the opportunity to lead.
Announcements:
Madam T on Q next week at the Brave, rain or shine he promised it will not be in a parking deck.
In case you missed Paper Jam’s 37 messages on Slack, tomorrow (Sat. the 5th) at 1:30 F3 Dads is going down at Elon Park Elementary.
Thirteen men came to hear Mermaid and Margo sing while also getting in a good workout. While they were disappointed that the show was postponed (or maybe not), they did get an elevated heart rate as we fused the Centurion Mile with a modified version of the Brintonion Mile (Dr B creation) . Here’s what went down:
Quick start to get the wet portion of the workout out of the way – Centurion mile (run up to Carmel, right to 51, right on 51 to CCHS drive-way, down drive to parking deck and up the short ramps to level 4 for 1 mile run.
Down the stairs for the Brintonion mile portion of the workout. Start on level 1 with 20 merkins, 20 sit-ups, 20 jump squats and burpee ladder starting with 1. Then run up short ramps to level 4 and back down the stairs to start. Complete as many laps as you can until Q calls an end to this madness. Your benevolent Q did give PAX option to run up the stairs or the ramps – your welcome.
Mosey up long ramp to level 3. Pulsating squats (see definition below) until Q yells go and then backward run half way down the flat deck and sprint the other half. Complete two more rounds of pulsating squats and run down the flat deck before finishing with a few minutes of planks.
Mosey down the deck and long ramp back to level 1 to finish with a few minutes of mary.
NM
Strong group out this soggy am as usual and this one hurt. Mixing the Centurion and Brintonian mile looked good on paper but not so good in practice. However, Brintonian mile includes 20 KB curls, 20 KB lateral extensions, and 20 KB squats so we did modify to make it less painful – your welcome. The rabbits got in 6 rounds while most of the rest got in 5.
Lorax and Brillo out front but old man (not sure he is really that old) Snooka right behind them. Cadillac pushed hard after a “hard” holiday break but he’s on a mission to lose weight so glad he posted. Everyone else gets an A for effort on this one.
pul·sate/ˈpəlˌsāt/verbgerund or present participle: pulsating
Lot of chatter when I called for the pulsating squats. Depending on your condition, your view might be that it meant pain or that it was exciting. Generally, the young guys were experiencing “victory in a pulsating semifinal” while the older PAX experienced more of the throb of blood vessels that created pain. Luckily, no one tried to apply the “surge, heave, rise and fall” part of the definition – saved that part for the weekend I take it.
Mermaid noted its time to sign up for the Joe Davis Run to be held in March this year (since last year was sub-15 degree weather). Extra burpees each week at Centurion for PAX that have not signed up. https://racesonline.com/events/joe-davis-run
Please consider finding a third F activity and get involved. Snowflake is our region’s 3rd F Q or you can contact me if interested in getting involved in middle school mentoring.
Aye
…and I know what im doing now!!
We had a diverse (Respects, injured, sick, slow, medium, fast) crowd of 12 devoted and hard-working soldiers that joined me for a wet and rainy post.
It turned out to be a decent morning, the rain was super light and the pax pushed harder than I expected considering the weinke that I had prepared.
I think a few pax thought I was bluffing when I said we would be in the rain for we all parked and met at the front of the school under the covered area. 5:29 – Disclaimer given. 5:29.50″ a car comes creeping in slowly and we all kow its not Jingles. 5:30 the car is still deciding on a parking spot, we mosey.
First audible of the day called as I forgot my gloves and circled back. This gave the two tardy pax a chance to catch up.
The Thang:
Slow Mosey to stadium – A few pax were trailing pretty far and BC circled back for them, thanks BC.
Circle up:
15 SSH IC
15 Merkin – (Eye Contact) – Used an idea from another Pax (rymes with bunny crawl) thinking this would get the pax to push themselves on the merkins and get them to use good form. No police present today so this was the next best thing without verbally calling them out. No one likes to be called out publicly especially if the caller has bad form.
The EC Merkins started out ok but two merkins in a lot of heads dropped. After seeing my shirtless selfie I think the pax felt awkward staring down their opposing neighbor. Maybe next time guys.
15 IW IC
15 Planks Jack IC
20 shoulder taps OYO
Traffic circle – 7’s
1merkin – 6 Master Splinter 2-5, ect
The Master Splinter (compliments of MB) was a hit but I forgot to add the hand release in my demo, next time we will channel our ZIN and complete them as the creator intended.
Shout out to all on this exercise, it was not easy and running back up the incline was no fun. Bottle Cap led the charge, nice work.
5 Burpees OYO Once the 7’s were completed
Indian Run to top at Cuthberbon Rd – 2 lines
Lets face it, no one likes an IR.
Triple Nickel (5x’s) – (This was my least favorite of the day)
10 Jump Squats at Top
10 Merkins at bottom
Indian Run back to AO – Burpee @ Back
What worse than an IR? An IR with a burpee!! (got this from Foundation)
This would be the second audible of the day. 2 minutes prior I told MB we were heading back towards the stadium to the start. He took off ahead or us. BC made a great observation when he mentioned the distance (I forgot we parked at the covered area and not the regular spot) and time… Audible!!
We ran around the front of the school and MB was own his own, sorry MB. I knew you wouldn’t complain and could handle yourself at the scary Middle School in the rain! We all arrived at the same time, worked out great! Thanks BC, good call.
DONE!
Shout out to all the Repects that posted today (5 men), the injured Moneyball and the sick Zin. For the rest of you no posters….I have nothing.
Today’s push by the respects, led by Recalc was incredible! MB, with his hurt leg, managed to be in the top three all morning. The TN slowed him a bit, but showing up hurt, in the rain and still competing is huge!
Zin and Dana took it to a new level today. First, let me say Zin posted in the rain halfway sick and they both crushed the TN. Realizing they both stopped before completing the last leg of the nickel, Dana said, “DW do we have time for one more?” Fly little bird, and they were off. Zin wasnt pleased…HAHA
Banjo welcome back! I guess the journey from the Briars and Crest has been more than you can manage lately. Either way, he was all over me on the TN, nice work man!
To the rest of the unnamed Pax, way to kill it, really, thank you for not complaining when I took you in the rain or when we ran our asses off. Glad to call you my friends and brothers. Until next time… DW out!
Announcements:
Lou had great things to say about the group and is very appreciative. Thank’s Lou, we appreciate you as well.
3rd F opportunity at Five Stones Sunday mornings @ 7:00 AM
Share all F3 social media when possible. Our goal is to continue to grow the group and change lives.
5 pax joined me for my recovery Q as the rest were afraid they would melt, out of town, on IR or couldn’t handle the new and improved DW weinke! Either of which was smart considering this was more of an ignition style workout and not for the faint of heart.
After my massive amount of audibles last week I assured the site Q’s of The Floater #87 that I would continue the streak of tough workouts that the site is known for, mission accomplished…I think. I was ready!
The Thang:
Mosey to Dream Chaser
Warmup:
10 IM
10 Merkins
10 Plank Jacks10 SSH
10 Mac ti jar (spell check)
Mosey past Animal Clinic to Long Side Road – Paula Abdul
Long Suicide – All Light Poles stop at stop sign.
20 Squats Alternate
5 Merkins
Mosey to around Dream Chasers back to AO – 4 Corners x 4
5 Shredders
5 MC
5 SSH
5 mac ti jar (spell check)
10 burpees OYO once complete
Run to stop sign and back.
DONE!
Today there was no 6. No one was last. The entire group kept moving the entire time with zero mumble chatter, form policing or complaining. Oh, and zero rain!
Dana took the lead on circling back early on the 4 corners, even though he was on my heels, to make sure others were not running alone. You’ve come along way man, keep up the good work and keep pushing. Don’t let others discourage you, you got this!
Recalculating as always went hard and killed it, the only Respect of the group. As we approached DC for the warmup a smell worse than Dana’s gloves combined with hot garbage filled the air…I almost gagged. This must have sparked something because it wasn’t teeyynn minutes later Recalc was off to transporters shed.
Doughboy pushed hard as his self and Dana stayed close on the suicides. Good work, if your keeping with Dana on those long runs then your both ready for ignition or pursuit. We all missed BB, maybe next time.
Legalized… Ok I did form police him one time but not like you think. He and I did marry for about 30 secs one time and it happened to be HTH. I told him that if he lifted his back off the ground as his feet were up he would feel it more. I only said this because I know he wants to see changes in his self and gives it 110% each time he posts. Good work sir!
Last but not least Wedding Singer. For someone to show up at 5:30 and do what we did today and have a brand new baby at home I take my hat off to you. I would have fartsacked and caught up on much needed sleep. You pushed hard like you do each time you post.
I was thoroughly impressed by the effort today and that you showed up! Thanks for letting me lead you guys!! I audible was called but only changed the order of my weinke so insure pax safety. Otherwise went smooth.
No announcements:
Saw several “maybes” posted on Twitter last night, weather permitting. Shocked to follow Gloss into the parking lot as rain fell briskly onto the pavement. He quickly let us know that it was in fact not raining at his house when he was leaving, too late to turn around I guess. Alas, I let the PAX know that the trusty Accuweather app told me that rain would only last for 7 minutes. Boy is that thing accurate or what? Quick disclaimer once all 11 of us were assembled and we were off.
Ran down Rea, left on Windyrush and halt at Knightswood Drive for COP.
IW
LSS
MC
Instructions given to the faster PAX that we would be running down Knightswood until reaching the other side of Foxworth. Gummy asked how far that might be, I’m thinking a solid .4 there. Once all were assembled, we lunge walked about 30 yards to a mailbox, then ran to the bottom of the pipe. About face.
7’s on hill we just ran down, HR Merkins at top, jump squats at bottom.
Did some LBCs after first round.
Turn the other way on Foxworth, back up the other half of the pipe for 7’s; Wide arm merkins at top, Sister mary katherine’s at bottom.
Assemble at the top, lunge walk or walk (Gummy) to stop sign. Say hello to the 11 deer assembled in the front yard, ask them to join, and mosey to bottom of Foxworth back at Windyrush Rd for a little Mary (sans deer).
Rosalita
Flutter
Freddy Murchisons
Mosey back up Windyrush towards Rea, stopping at each street light on the right, drop and do 10 military merkins.
Run back to school, stopping at first wall for some air presses.
Mosey back around school, view new playground equipment being put in and head to launch.
Protractor
Double merkin Burpee x 1 (you’re welcome)
done
Memoirs
Had some doubts about the weather, but it really was pretty nice out. Was glad to have 10 other guys sharing in the fun this morning. Some guys are as scared of rain as a long tailed cat is in a room full of rocking chairs, I guess.
Sprockets is like the Energizer bunny; he even did an extra round to end the 7’s with the six. Got shamed for it though, I definitely heard a couple “nobody likes a show off, Sprockets”. Well I do, I appreciate the effort, and would have been there with you if I could have. eh hem.
Seemed to me that most of the PAX out there this morning were Larry Birds. Runstopper did not have on tights, Gummy was talkative, Gloss modified, Curd did every rep and tried to run extra to the stop sign, Lep and Lew took the clown car together and pretty much stayed tied at the hip during runs, our site Qs Queen and Marge were steady as rocks, and Bugeater ran into and out of the site…strong.
Great group as usual at Hydra. Definitely needed to keep it on the pavement this morning. Had to audible off of other things planned like Tunnel o’ Love…kidding.
Many thanks to Runstopper for his prayer this morning. Always remember to reach out to PAX you haven’t seen in awhile. It could be what is needed to get them back in the gloom.
Announcements
Sprockets let us know that he has his first full Q at Hydra next week. Show up so he can show you up.
It’s the new year, Peak 51 will be full of FNGs and returning vets, YHC gets to kick everything off, this will be great!
So, the forecast resulted in pulling up to Matthews Elementary to find Tweetsie’s car parked in the parking lot. No one else. Well, no other person, but plenty of puddles and a steady, but not all that bad, rain.
Soon enough, there were 7 brave souls ready to make some magic happen at 2019’s first edition of Peak, despite the rain. Well, 6, as Tweetsie had to make an emergency run to the gas station down the street, but he was coming back, honest.
A heartfelt disclaimer was given, and we took off through to the First Baptist parking lot via the long way. Tweetsie did return, coming in hot like it was Mountain Goat or something, and he was ready to join in.
COP
PROTO-THANG
Line up at the bottom of the incline in the parking lot. Time for a Peak 51 tradition — suicides, using the light poles in the middle as our stopping points.
Round 3 was everyone’s favorite. So many nice things were said about YHC during the time. Also, we must point out, that shortly before the suicides … as was prophesied a long time ago, it stopped raining. Because, as the Book of Slim Fast tells us, “The rain ne’er falleth on the just or the unjust at Peak.”
Or, if you prefer The Message’s rendering, “Nah bro, it ain’t gonna rain here.”
THANG
Mosey to the back bus lot. In a callback to my VQ at Peak, time to run 11s the long way across the bus lot. Start off with 1 jump squat, run, 10 Carolina dry docks, run back, repeat until you get to 10 jump squats, 1 CDD.
This might fly in the face of physics, but I am wholly convinced that the parking lot actually gets longer as this routine drags on. I don’t know how that works, given that the Earth is flat and anything getting longer would poke holes in such a cast-in-concrete truth.
POST-THANGEM
We have time, so let’s go to the wall.
We did 3 rounds in the people’s chair.
That was terrible. Let’s head back to launch.
COT
Counting, naming, announcements, Tweetsie with a good take out.
-30-
ANNOUNCEMENTS
MOLESKIN’D
So today was leg day at Peak, sort of by accident. With the forecast not looking so hot, I was thinking of a suitable routine that did not involve too many instances of hands on the ground, but would be a grinder to hopefully set a great tone for the year ahead.
That’s when it came to mind, Sensei once during one of our post-Mountain Goat coffees told me “man, I remember when you ran those 11s in the bus lot, that was good.” So, if you didn’t like it, blame Sensei for incepting the idea.
I reverted into football coach mode during the backpedal suicides, instructing the PAX to “keep those hips low,” which made me realize The Mouth wasn’t there, because that was low-hanging fruit. I also realized that I wasn’t doing a great job practicing what I was preaching.
Also, backtracking a bit, I applaud Slim and Tweetsie for behaving themselves during COP. Last time I Q’d and I called for the Hillbilly, things went way off the rails.
Great having Wild Turkey out with us. He was showing off some serious speed, but also was mindful enough to make sure the 6 was good to go. Again, set a great tone early.
Tweetsie, Slim, Sensei were their usual strong selves. Also, t-claps to Tweetsie for actually pre-running in the worst of the rain. Great job, and, when the guys in the white coats come to your house later, they are under instructions to “be gentle” with the straitjacket.
Good to have Lumberjack back in the mix. Also very strong. He said something like “I haven’t run in a while.” Didn’t show at all.
Bullwinkle, as usual, nearly caused me to self destruct as he asked me my opinion about a college football game coming up Monday night. I have feelings about one of the participants. I have FEELINGS about the other participant. I think I muttered something like “nuclear explosion blowing the Bay Area into the stone age” when he asked me what I wanted out of the game.
I registered 2.25 miles. I’ll be honest, I think I might’ve skipped an interval, because, well, I lost count somewhere in the 5/6/6/5 transition. So, whatever Slim Fast’s watch says we got, I’m willing to accept.
Anyway, as usual, it’s an honor to lead. As Tweetsie said in the takeout, there’s no other group I’d rather ring in the New Year with than this group. Looking forward to a great year ahead. Off to the rest of my day.
(Hey Alexa … how would you cause a nuclear explosion in Santa Clara, California? Asking for a friend ….)
Posted 14 days late by Voodoo on behalf of High Tide (with minor embellishments by Voodoo):
4 5 pax posted in the gloom for the last pre-Christmas edition of Meathead. Voodoo was scheduled to be the Q, but had a work Christmas party planned for the night before. Being the competent, intelligent, planning-ahead kind of HIM that he is, he asked YHC to be his back-up Q, even going so far as to provide the weinke for the workout (not very difficult since it was identical to last year’s version). YHC then lost said weinke and drafted a new one, only to find the original immediately prior to the workout. We ended up going with the new weinke since it was new (and laminated).
After a solid disclaimer and full body warm-up (most likely, HT didn’t make that clear in his text), here’s the Thang:
12 Days of Christmas:
Performed in the usual fashion, with each day being cumulative, so Day 2= Day 2 exercises + Day 1 exercises, Day 3 = Day 3 exercises + Day 2 exercises + Day 3 exercises, etc. Total reps were as follows:
Naked Man Moleskine:
Ten men showed up to sweat at the Maul on the first Wednesday of the year.
After a short disclaimer and Frehley’s first “That’s what she said” of 2019 (at a work out at least,) we were off.
After a short mosey to the front of Target, we circled up:
Next, a delightful mosey to the church. 3 laps around the church, with a called exercise at each speed bump. There are 10 speed bumps.
Another short mosey to the top of the parking deck next to Brown Bag
Mosey to the middle of the parking lot, we alternated lunges and bear crawls. Madame Tussauds is still the master of the bear crawl.
Back to launch for Mary. Good work, men.
Talk to Strawberry about Church on the Street.
Talk to me (Tool Bag) about a Q at the Maul.
Have a great evening.