Warm-up:
Mosey towards Nessy (Lake) and circle-up in parking lot
SSH x 25
Merkins x 20
Plank-Jacks x 20
Bagpipe Split: Count-off 1’s & 2’s
Group 1 – Big Tuna (QIC)
Group 2 – Outback (QIC)
Bear Hunt (Big Tuna):
Mosey through trail to back parking lot, Curb Dips x 20 (Wait on Six), Mosey across Ballantyne Corporate Place to 6’ Wall, Peoples Chair with Arm Lifts x 25
Pyramid on Wall – 7’s
6-Burpees, climb up wall, 1-Slow Squat, climb down wall
5-Burpees, climb up wall, 2-Slow Squats, climb down wall
4-Burpees, climb up wall, 3-Slow Squats, climb down wall
3-Burpees, climb up wall, 4-Slow Squats, climb down wall
2-Burpees, climb up wall, 5-Slow Squats, climb down wall
1-Burpee, climb up wall, 6-Slow Squats, climb down wall, Hold Plank when finished
Mosey towards back parking lot for Bear Hunt
Partner-Up (Size Matters)
Partner 1 (The Bear): Bear Crawl
Partner 2 (The Bear Hunter): 5-Burpees, Catch Partner, Partner-Carry back to Start
Flapjack
Reapto – 2nd Round, 10-Burpees, Hold Plank when Finished (Wait on Six); Plank-O-Rama
Mosey to small pond next to building
Partner 1 – Run the pond, Partner 2 – LBCs (Team Total of 200), Repeato Until Complete
Partner 1- Run the pond, Partner 2- Flutter, Repeato Unitl Partner 2 Returns
Mosey back across Ballantyne Corporate Place for Partner Races Uphill
Partners sprint uphill (50yds) staggered by 5-seconds
Winning Partner of race gives a 6-foot leading start to other partner for “Catch me if you can”, Sprint to end of parking lot (50yds)
Indian Run back to Parking Lot for COP
Rosalita x 20
One-Armed Crunches x 20 (Called by Iron Horse)
Freddy Mercury (Aka the Puppy Luv) x 20 Outback (QIC) Joins Circle
Flutter x 25 (Called by Mermaid)
Merkins OYO x 10
Dolly x 25
Red Pill (Outback)
Nessy (Lake) Circuits with six pain stations. We had a warm up round to ensure the PAX had clear understanding of the task and then counted off into four teams with each team starting out at a different pain station. Let the games begin
Pain Stations:
Rinse and repeat until time was up.
Then back to the COT for some Mary
The red pill was a little hard to swallow this morning given no rest periods, high humidity and the fun had at pain station 4. Not much mumble chatter and could see PAX digging deep and pushing it. Great job all around!
Moleskin:
This was the first Bagpipe Workout Split and T-Claps to Outback for taking the second QIC. Special thanks to Van Pelt for sharing the Bear Hunt. That second partner carry after shooting the bear was brutal. (It sounded like a lot more fun than actually doing it.) Great showing of Haggis and Chipotle coming off of a 60-K this past weekend. Way to go Icky Shuffle on smoking the Q on the uphill sprints. It was a pleasure leading the PAX today. My apologies for leaving before COT due to a work scheduling error. Look forward to being back in the gloom with these fine men soon.
BT
As a follow-up to Outback’s Core-Focused Q at The Maul yesterday I thought it would be good to focus on cardio for today’s workout at the Murder Horn. With a perfect Carolina spring morning to start our day, the PAX were off at 5:30 sharp.
Warm-Up:
Mosey to the front of the theatre for COP and Disclaimer
SSH x 25
Merkins x 20
Mountain Climbers x 20
Mosey to the Murder Horn. Stop at the first intersection and partner-up. Partners to run the opposite directions of circle drive to the right, meet half-way do 10-Hand Slap Merkins, continue around circle for another 10-Hand Slap Merkins. Repeato for two full circles and plank when complete.
Plank-O-Rama to wait on six.
Mosey back to top of the Murder Horn, 50% Pace downhill to stop sign. Form three rows lined up at stop sign for Indian Bear Crawls (Hopper, Rump Roast & Wild Turkey as leaders).
Mosey to the playground parking area and partner up again. Partner 1 runs to bottom of hill to stop sign and back while Partner 2 completes dips. Flap-Jack. Partner 1 runs to rock pile and back while Partner 2 completes Slow Squat. Flap-Jack. Partner 1 runs to rock pile and back while Partner 2 completes Burpees. Flap-Jack.
Run back to the top of the Murder Horn. Plank-O-Rama top of the hill to wait on six.
Mosey back to finish with AYG Wind-Sprints x 3.
Moleskin:
It was a great group today, 30 strong. Since it was a large group, the Q had to call an audible on 3-rows for Bear Crawls instead of 2-rows. No worries though, I was sure to use the Frehly’s Comet method of counting off by 3’s for 4-Groups of 5. (That’s for you Market Timer!) I really appreciate Hopper joining his first Rebel Yell workout, as well as the other PAX who came out for support. We had some great races going on with Mr. Bean, Mic Check, Hopper and Go Daddy….Way to Push One Another. Great job to Loogie for partnering up with the Q and pushing me.
Announcements:
Pop Tart on Q next week.
With one FNG this morning, Big Tuna dished out a Platter of Pain to fifteen Son’s of Ballantyne with a lot of Hill Work.
The Thang:
Mosey to the front of the Theatre for COP
SSH x25 Imperial Walker x20 Merkins x 15 Mountain Climbers x20
Mosey to Corner of Theatre, Partner Up and Break into 2-Groups,
Sprint Half-Way, Hand-Slap Merkins x10
Sprint Back, Hand-Slap Merkins x10
Mosey to back of Shopping Center to First Speed-Bump
Hand-Release Merkins x10 Slow Squats x 20 Monkey Humpers x30
Repeato on next 3 Speed-Bumps
Sit for some Peoples Chair, Arm Lifts x25
From seated position, Run up Hill, Slow Squats x5, Return to seated position
Mosey to side parking lot, partner up
Partner 1 – Backwards Run to end of lot, turnaround, run up hill, Air Squats x5, run down, Backwards Run return
Partner 2 – Curb Dips Repeato until Team Total Curb Dips x100
Partner 1 – Backwards Run to end of lot, turnaround, run up hill, Air Squats x5, run down, Backwards Run return
Partner 2 – Curb Derkins Repeato until Team Total Curb Derkins x80
Partner 1 – Backwards Run to end of lot, turnaround, run up hill, Air Squats x5, run down, Backwards Run return
Partner 2 – Curb Jump-Ups Repeato until Team Total Curb Derkins x100
Mosey back to the Speed-Bumps
LBC’s x30 One-Legged Flutters x20 (10 Each Leg) Dying Cockroaches x10
Repeato on next 3 Speed-Bumps
Mosey to Big Hill across parking lot for Jacobs Ladder
Burpees on Top
Slow Squats on Bottom
Mosey to Theatre Parking Lot for Mary
Dolly x20 Rosalita x20 Freddie Mercury x20 Flutter x20
Move to Plank Position
From the Plank, AYG back to the cars!
Moleskin: This was my first Full-Q and I appreciate Strawberry giving me the opportunity. It was a pleasure Leading these fine Men in the Gloom Today.
Announcements:
Sign-ups for the Spring Mud-Run are now open. See Weekly email or Website for Details.
Anyone Interested in Q-ing a Workout see Strawberry.