The Maul of Americans
6 of them to be exact. Cool weather is fantastic!
Where are the others.
You missed a fine workout.
Warning and Disclaimer – Check.
Warmup
25 Side Straddle Hops
25 Imperial Walkers
10 Windmills
Station 1 – Big hill behind that one restaurant.
Up the Hill
25 Squats
Down to the bottom
25 Merkins
Station 2 – Fountains over by that other restaurant
20 Jump-Ups or 5 each leg Big Step Ups.
20 Dips
Station 3 – Over by that new Hotel but next to that one car place but behind it.
Grab a lifting rock and circle up in the car place lot
50 seconds of excercise, 10 seconds of rest,
50 seconds of cardio-ish, 10 seconds rest.
Round 1
One Leg Dead Lift
Half Burpee
Other Leg
Half Burpee
Round 2
Curls
High Knees
Curls
High Knees
Round 3
Overhead Press
Superman-Merkin-Shoulder Tap
Overhead Press
Superman->Merkin->Shoulder Tap
Round 4
Tricep Extension
Butt-Kickers
Tricep Extension
Butt-Kickers
Round 5
Hug-a-rock Squats
Mountain Climbers
Hug-a-rock Squats
Mountain Climbers
Station 4 – Back to the fountains by that other restaurant
20 Jump Ups
20 Dips
Mosey Home
25 Dolly
25 Feet down Crunch
20 Flutter
10 American Hammers
Thine
Great group of guys. Small. Lots of Chatter. Voice impressions courtesy of MT.
Got the heart rate up for you all, hopefully
Smoked Shoulders
Blood Drive! Please help.
daVinci on Saturday
11 fellows pushed hard on Saturday.
Mosey to the Fountains of Novant for warm-up
20 Side Stradle Hops In Cadence (IC)
20 Imperial Walkers IC
10 Windmills IC
5 Forward Lunges each Leg On-Your-Own (OYO)
Fountain Work
15 Jump-Ups (or 10 step ups)
15 Ass to the Fountain Squats
15 Dips
Repeat
Suicides
Run the Fan shape lot for sets of 5, 10, 15, 20, 25
Run out is half-burpee (burpee no pushup)
Run back is deeps squats
Partner Laps and Merkins
Partner Up and flapjack
1. Run the oval lot
2. Merkins until your partner returns
Flapjack
Repeat
Mosey to the Rock pile with various things along the way
Air Chair/Tree Hugger/Al-Gore
Flutter
Grab a Lifting Rock for Strength/Cardio Sets
Two minutes each
Set 1
– 10 Curls, 10 Presses, 10 Tricep Extensions for 2 minutes
– 10 High Knees, 10 Butt Kickers. Don’t stop 2 Minutes
Set 2
– 10 Bent-over rows for 2 minutes
– Side Shuffle with a half-burpee, Side shuffle back with a half-burpee for 2 minutes
Mosey back to launch with stations along the way
– Flutter
– LBCs
– Straight Leg alternating Flutter LBCs
DONE
Thine Skine, Moled over
Great group of guys. YHC met at least three new guys in the gloom. One with a few workouts under his belt and another this was day 2. Great Work by all.
Worked out with Soft Pretzel on Friday, Brexit killed us with Merkins. Tried to have as little as possible but pushing it where we did. Softie asked for me to bring it. Hope YHC was successful.
No 10 ten counts. encouragement on sets. Thanks for the opportunity to lead. Wish there was a rock pile closer to launch. OUT.
A Little Braver
5 Dudes Pushed the mileage for The Brave and took some off road paths to get there.
Run to Wingman’s neighborhood
Head to the bottom of the first trail head
15 Windmill in cadence (IC)
15 Imperial Walkers (IC)
Warm-up over. We have an aggressive plan.
First Trail Head
Run to the top and 5 Burpees, run back down
Second Trail Head
Run to the top and 10 Merkins, run back down
Third Trail Head
Run to the top and 15 Dips, run back down an on to first trail section
Follow the utility trail to the next neighborhood where a guy has been gracious to build a bridge and cut a path straight up to Community House.
Run to the YMCA Angel Wings and do 25 Dips OYO
Move to Yard, Plank, take turns doing two tire flips (YHC almost failed. water logged tires and no grip) remain in plank until your turn.
Next Trail Section
Three trails between the traffic circles. We stayed on the far right trail which all empty in the gravel lot of the YMCA.
Mosey to the Soccer Field.
20 Leg Down Crunches. Concentrate on getting your lower back of the concrete.
Traditional Suicides across the field. No excercies.
20 Dolley IC
Mosey to Next Trail Behind the ball fields
Run the trails and exit near the ball field pavillion.
1 minute wall squat with instructions.
Run the four corners of the ball fields with increasing merkins in the center
5, 10, 15, 20
Grab some water
Back to the pavillion for 1 minute wall squat.
Run back the ballfield trail and follow a different path to the cell tower and out to Bryant Farms Rd.
15 crunch side lunge heel tappers per side.
12 Minutes to run ~1.5 miles back home. OYO.
Return to launch about 2 minutes over. SMOKED!
Thine Only Skine of Mole
Clock-Watching Time Check, 12 minutes and we haven’t left the neighborhood. Time to Roll.
Great time this morning. Love hitting trails that are right here in our own backyard.
Hope YHC wasn’t too slow as lead, but felt fast at the time. ROOT!
Cut short the plan to hit the switchback portion but better to be prepared.
Shorter on called exercises but fun to explore new territory.
Sweetwater won the suicides and crushed the last 1.5 and was far ahead.
Teddy was back to his normal self and left YHC to run the remainder on his own.
Tuck pre-ran to fill his shoes with water and left it all out there, but brought the water home.
Taco killed it thru the trails despite being the only one to find mud.
YHC with the take-out. #awkward #selfimprovement #challengeyourself.
Turkey Hill
11 fellas answered the call and weren’t scared of a little forecasted rain.
Mosey to Cantina
20 Canadian Foward Straddle Hops
20 Imperial Walkers
20 Mountain Climers
Mosey the short way to Wild Turkey’s Hill.
Triple Nickel
5 curls
Up the hill
5 squats
Repeat 5 times. Finish early? keep going.
Mosey to Far Rock Pile @ Brown Bag – 10 merkins
Grab a lifting rock
10 curls
10 tricep extension
10 overhead presses
Run down to big rocks, 10 derkins
run/bear crawl the second lot section
Repeat 3 times.
Mosey to the Brown Bag Lot
7s.
Merkins at the bottom
Jump Squats at the top
Mosey back to Stonecrest Fountains
10 Dips
10 Step-Ups
3 Times through
Mosey back to launch, give it some gas for the last stretch. TIME.
Moleskine
Great group. Thanks for the opportunity to lead.
46th Birthday Tabata
Didn’t sleep particularly well last night. Between the panic to not miss my Q and the random car alarm at 2am, that didn’t stop me from jumping up early and leading the PAX on a non-stop beatdown.
Side straddle hop x 20 OYO
imperial walker x 20 OYO
mountain climber x 20 OYO
12-3-6-9 lunges x 4 each direction
40 seconds – 10 seconds rest x 3 sets
Curls
Squats
Dips
LBCs
2 min run
40 seconds – 10 seconds rest x 3 sets
Overhead Press
Single-Leg Deadlift
Merkins
Flutter
2 min run
40 seconds – 10 seconds rest x 3 sets
Tricep Extension
Reverse Lunge Cross
Wide-armed Merkins
Dolly
M100
10 Burpees
10 Mountain Climbers
10 Squat/Jumps
Total reps 100
6 burpees
1 min
Freddie-Four Count
Heels to heaven 4-count
30s
Half Burpee
Thineskine
Thank you for joining me for my birthday q today. Thank you to Clyent Dinner for the inspiration. I’m spent. I hope you are also. Tabata timer works well when shared via screen with ‘share computer audio’ checked. Used a second computer to still see the pax on full screen. Can I have a birthday beer now? Shout out to all that rucked and continued with it during the workout (WT, Lex).
d-Weinke
21 Pax set an SOB Virtual Record this morning. Garage was warm but the breeze on the round-outs was fantastic. Great way to start your day!
2 min run – get your heart rate going
25 – SSH IC OYO
20 – Imperial Walkers IC OYO
10 – Lunge each leg
10 – Merkins IC OYO
M100 (took this from a workout of mine from 9/2013!)
10 burpees
10 mountain climbers in cadence
10 double-pump jump squats
*******
repeat until you have 100
– 40 burpees
– 30 mountain climbers
– 30 jump squats
*******
2 min run
Rock Rounds (4 Rounds)
– 10 half curls
– 10 full curls
– 10 presses
– 10 tricep extensions
2 min run
You Don’t know Jack
1 Push up
4 Presses
Up to 7 and back down
Mary
30 LBC IC
30 Dolly IC
30 Dying Cockroach
20 American Hammer (Tag-a-long)
Protractor (Bucky)
Digital ThineSkine
Thanks for the opportunity to lead. Thank you to the new digital PAX that came out this morning. Its been a while since we’ve seen a few of you but keep coming back, virtually. Thanks to Frehleys for giving us our first virtual flatulence.
The People’s Balls
Remember you are on Q. Read backblasts to find out what was done last week as to not repeat
30s warning given. YHC was distracted by the 5 cop cars and a flat tire on a cutlass supreme.
We’ve got a 48 on corner of Ballantyne Commons and Community House
Disclaimer given.
Mosey behind Synder-Lance-Campbells
25 x Side-Strattle-Hops in Cadence (IC)
25 x Imperial Walkers IC
25 x Mountain Climbers IC
count-off by 2s
1s To The Right, 2s To The Left
10 Pullups
20 Merkins
Meet back up for plank-o-rama
Mosey to the Hill for 7s
1 Burpee at the bottom
6 Squats at the top
Up and Back on Ballantyne Corporate Hill
Fast guys no stopping. Circle for the 6.
Mosey to the Campbell’s Retaining Wall
Peoples Chair
Balls to the Wall
Peoples Chair – w/ Air Presses
Balls to the Wall
(The People’s Balls)
25 x Dips IC
Rock Pile
1s: 10 Curls, 10 Presses, 10 Tricep Extensions
2s: 10 Pullups
FlapJack
All: 10 Bottom Curls, 10 Top Curls, 10 Full Curls
Mosey to Lochness Station 2
20 Full step ups with a knee lift or Hiyah (had to look the spelling up on this one, got the link from the google results, i did not click it. you have been warned).
25 Little Baby Crunches on-the-wall IC (Crowd Pleaser)
Mosey Home with 20 Merkins Scattered About for Pleasure
Finish with 25 Heels-to-the-Heavens IC
Thine Only Moleskine
Thanks for reaching out to me to Q. Its been a hot minute or two. In researching my last bagpipe Q I realized that was 6/25/19. Always appreciate the opportunity to lead but often don’t go seeking. This is something I need to be better about.
If you haven’t Q’d a workout or you haven’t Q’d in a long time, now is your chance. Don’t be afraid to step out of the comfort zone a little. We step out every morning in to the gloom to better ourselves and support each other. If you are new to the game and nervous about taking an entire Q, split it. Reach out to me, I will work with you. I ran my entire first bagpipe Q on a Sunday to make sure I had it right or reach out to the site-qs and go over your plan. That’s what they are there for.
Usual @Kirby chatter at the beginning of the workout. Didn’t hear much more after we got to business. YHC thinks it was a plan to mess with his count. Had a planned weinke that came up a little short so had to improvise with a second round of rocks and the lochwall stepups. Great crowd as usual. Love the mumblechatter with @madame. I’ve been ferning the last few weeks at the YMCA with the M out of town. Happy to be out again. Solo gym workouts are NOT my thing.
Announcements (same as swift)
- Please keep Doc McStuffins in your prayers as he is home from his open heart surgery and doing well but with lots of recovery still ahead of him. If you are able, please sign up to take his family a meal to help them through this hectic time.You can sign up here (and note the dietary restrictions — low sodium, lean meats, med style diet): https://takethemameal.com/OFHO0279
- Prayers for Madison and family that their 2.0s MRI went well today.
- 1st Speed for Need Race of the season. Run Jen Run 5K on March 7th in Symphony Park. Contact Frasier if interested. https://raceroster.com/events/2020/24811/run-jen-run-5k
- SOB Beer Run this weekend. Contact Tuck for details or see #beerun on slack
The M-O-I-S-T
8 brave souls left everything at the crossroads
Warmup:
20 – Ever-so-hated Side Straddle Hops in cadence
10 – Lunge on each leg in cadence
Workout:
Starts at Corner of Ballantyne Commons and Community House
Leg 1:
- Northbound on Community House, U-turn at grounds-keeping entrance. (extra credit: U-turn at the bridge)
- Every 5 street lights, 5 Burpees (~50 total)
- 20 slow Little Baby Crunch waiting on six (Mario)
Leg 2:
- Westbound on Ballantyne Commons, U-turn at Ballantyne Corporate (extra credit: U-turn at entrance to Ballantyne Resort)
- Every 5 street lights, 5 Merkins (~50 total)
- 20 slow Chippy Cross waiting on six (Mario, Tuck, Fire Hazard, Soft Pretzel)
Leg 3:
- Southbound on Community House, U-turn at Briarwick (extra credit: U-turn at round-a-bout)
- Push yourself, hard-run, 30 squats at Briarwick, 30 squats back at corner
- 20 Toe-Tap Crunch waiting on six (Mario)
Leg 4:
- Eastbound on Ballantyne Commons, U-turn at Meadow Run (extra credit: U-turn at Stonebriar)
- every 5 lights, 5 Mountain Climbers, plank-right, 5 mountain climbers, plank left
- 20 American Hammer waiting on six (Mario)
Notes:
Finished with 4 minutes of Mary.
~4.40 Miles for those choosing the normal option.
~6.00 Miles for those who did all the extra credit.
Lots of opportunity for TWSS.
Lots of comments from the tomatoes.
PaperJam is a runner.
Soggie Weinkes
pre-broat, pre-pre-broat with no #broatmeal
Need some pushers for upcoming races with Speed for Need. Check with Fire Hazard
Hope:
Thank you for sharing with us this morning.
-out
Wait, Im on Q?
Oh, now i remember. First Q since…. August of last year.
Disclaimer given and we were off.
25 Side Straddle Hops IC
25 Imperial Walkers IC25 Mountain Climbers IC25 some other forgotten named excercise
I planned to do the other excercises mentioned but in the middle of the Imperial Walkers leading cadence, I just could not remember the name “Mountain Climbers” #qbrain. Not like i haven’t done that at least once a week for the last 6 years.
Mosey to Lockness for a 1-mile lap. Give it what you got. A few faster Pax decided to add in some dips on there own. Good on them. More of those coming.
I ran a fast-yet-not-so-fast 7:15 mile. There were about 6-7 PAX ahead of me. #smokeshoes
Plank while we wait on the six
Count of by 3s – Rotate through the following stations
- 10×10 Dips on the picnic benches
- 10×10 Curls with a nice size rock
- 10×10 Pull-ups (modifed to to 5×5)
Next Set
- Partner wheelbarrows
- 10×10 Tricep Extensions
- 5×5 Burpees
Hold air chair waiting for last round to finish
Mosey home right at 615a.
Honor to lead, as always. Fun to try to plan something we may not have done in a while. Checked with the site-q on last weeks Q (no backblast @wareagle ) to be sure not to do something similar.
Announcements:
Prostate 5k in Ballantyne
Upcoming Speed for Need races
SOB Picnic – Give your monies to @mighty-mite
Broga for the PAX
Not sure what this 0545 workout time is all about but I’m not complaining. Extra few minutes of shut-eye, extra few minutes checking reading news.
8 Pax showed up for YHCs lead of the Pokey.
Childs Pose
Hands to Right
Hands to Left
Table Top – Cats/Cows
Downward Dog/Walk the Dog
3-Point – Right Leg Series / Repeat with Left Leg
Rotate Ankle, Bend Knee
Downward Dog
Walk/Step/Jump to top of mat
Root To Rise/Fold/Halfway Up
Hands to Elbows | Hang/Yes/No/Rotate Head
Palm to met
Vinyasa
Downward Dog
3-Point – Right Leg Series / Repeat with Left Leg
Warrior I
Warrior II
Reverse Warrior
Modified Side Angle
Grounded Warrior III
Stork
Big Toe Hold
Chair Pose
Vinyasa
3-Point – Right Leg Series / Repeat with Left Leg
Crescent Lunge
Knee Dips
Low Lunge
Half Splits
Warrior III Grounded or Regular
Standing Splits
Eagle
Dancer
Chair Pose
Vinyasa
Plank
Cheetah
Twist Cheetah
Mt Climber Prep
Vinyasa
Downward Dog
Roll To Back
Boat/Canoe with Flutters
3-Point – Right Leg Series / Repeat with Left Leg
Warrior I
Side Angle
Bind
Crescent Lunge
Prayer Twist
Crescent Lunge
Full Moon
Chair Pose
Crow
Half-Pigeon on Right / Repeat with Left
Seated Spinal Twist
Lay on Back
Bridge/Wheel
Feet Together/Knees Out
Honor To Lead You all today. Keep up the good work. Balance poses help with core strength and stretch with intention and purpose!
MoleSkine:
The door maybe open, It may be calling you, but don’t go in. Find a grate.