Author Archive Cheese Curd

Will anyone do a headstand?

I took the Q at Centurion last minute from Mermaid, who seemed hopeless and desperately needed a Q this am.  With a plan already in mind, I said I would take it.  He said, “I am waiting to see if anyone else is interested.”  As the hours went on, he finally agreed to handover the keys to his pristine site and then continued to answered countless questions on the locations of rocks and such.  I am sure he is now regretting the approval.  However, the wonderful host provided me with a google map (sign of a strong Site Q) of the rock pile.  The thing is, I knew within minutes of accepting, we were doing parking deck and the centurion mile. #nexttime

Fast forward, I arrived early, like a child on Christmas Day.  It was great to meet many Pax that I have not seen lately.  5:29:30, eventually 15 Pax showed up, sloppy disclaimer provided and we were off.


The Warm Up

From the lot we headed straight for the parking deck.  Lots of traffic crossing the road, but eventually we made it up the ramp to the top deck.  Man, there is nothing finer then starting your morning at the top of a parking deck. From there we did the following:

IW x 15

5 each of the following (so we could skip the demo after)

  • Normal, wide, diamond, hand release merkins (supposed to be CCD, but I blanked on the exercise)

SSH x15

Again, 5 each of the following (so we could skip the demo after)

  • Narrow & wide arm merkins, monkey humpers and jump squats

The Thang

Finished with that, I asked if any Pax knew what the Centurion Mile was?  Mild response.  Of those that replied, do you know how fast you ran it? Crickets.  Haver you ever done it backward (in reverse)? Nope.  Ok, shady directions provide and with that, we took off…well I did.


Upon arrival at the normal starting point, there was construction blocking the normal cut through.  Sorry boys, another 1/4 mile to the parking decks.


At the middle, the plan was to hit each stairwell with the following workout.  Since there are only 3 stairs, we had to repeat the middle one.

Stairway 1 and 3

Level 1: merkin x 15 / Level 2: wide arm merkin x 15 / Level 3: diamond merkin x15 / Level 4: Hand release merkin x 15…then 5 burpees (well, these could be done when and where ever)

Stairway 2 and 4

Level 1: Narrow Squat x20 / Level 2: wide squat x 20 / Level 3: monkey humper x20 / Level 4: jump squat x20…then 5 burpees at some point


Once we completed that, we meet at the top for some extended marry.  Headed back down the stairs to the benches

20 dips and 10 step ups per leg…. then repto

More Mary…head back to launch


Introduced a new exercise…more on that…more Mary and DONE


Take Out prayer- Mermaid


  • Base Camp is celebrating Memorial Day at 0700
  • YHC droned on and on about GrowRuck in CLT on 8/6
  • Mermaid was begging for Q’s (more on that)

Not mentioned..Flippers run on Mondays at 5:30/ Calvary and the Functional Strength Challange…sign up and see High Tide

Ye Old Mole Skinny:

  • Thank you for Mermaid and Preschool (not in attendance) for the opportunity to lead when NO one else wanted too
  • Grave Dancer steped up when Mermaid said he was looking for Q’s next week. Seriously, Centurion is an awesome site- love a parking deck, much like a domed stadium…no rain outs. Reach out to Mermaid and find a day
  • I always say, Q a workout you want to do and if you are happy, most of the Pax will be happy too
  • I seriously expected more complaints from the Centurion Mile. Maybe most were not aware of it nor trying to set any segment records (does one exist for the reverse?)
  • Sable and Run Stopper let me win the CM, but smoked me the rest of the workout. I tried to slow Sable down and tell him he forgot Burpees…he told me he didn’t…dam his is fast.  Run Stopper was in the lead but hung with him the rest of the circuit
  • On the CM, I was caught totally off guard by Mermaid and someone else standing there greeting me on our way in. I missed my turn even
  • So, 2 minor problems that took away from a flawless Q: 1) My form was suspect on the tower runs (not sure who said it, but I heard you) …. Mermaid?! 2) Headstands were not a hit. This was a throwaway that totally failed and I almost forgot to mention. My 12 yr old daughter challenged me to a headstand competition.  I kicked her a$$ because I have a strong core.  I tried to get the Pax to do this with a short demo…not even sure 1 tried. Oh well
  • There was mumble chatter today, but I am pretty focused on not screwing up (failed) and thinking about the next thing. If you weren’t right by me, I did not see or hear…comment below.
  • Run Stopper did try to dominate me on the warm up run to the Parking Deck…punk!
  • Sorry Snow Flake, you didn’t even get out of your car and I made and old person joke. I am just jealous of your abilities always strong work…cuz I am always injured
  • I mocked several of you for the way you dress in the gloom. I believe Mildew was the most overdressed….is that how he got his name?

Bataan Memorial WOD- Arm and Neck circles?

As YHC pulled into SCMS this am, 3 strong and eager pax were getting ready to go.  Well…except for one member who has sent his ruck in to get repaired and needed to borrow one.  Wild Turkey needed both ruck and sandbag this AM and I was happy to provide.  Once I picked up the contents of my trunk that fell out of when I opened it.  I grabbed a few things and quickly reassembled my trunk, grabbed my phone and speaker we got started.

This was a Q’less workout, as we have a very detailed WOD.  Pretty straight forward, see the details below:

9 Rounds

  • 10 Burpees Over Sandbag
  • 11 Sandbag Deadlifts (80/60 lb)
  • 12 Thrusters with Ruck (30/20 lb)
  • 13 Twists with Ruck (30/20 lb)
  • 14 Standing Arm Circles (30/20 lb)
  • 15 Neck Circles (Feet elevated position)
  • 16 Sit-Ups with Ruck (30/20 lb)
  • 170 meter March (30/20 lb)

DONE- 63 minutes of fun

Thanks Geraldo for taking us out


Ye old moleskin

Background: This workout was designed to commemorate the eight days of the Bataan Death March.  The Bataan Death March was the forcible transfer of 60,000–80,000 American and Filipino prisoners of war (POW) from April 9-17, 1942. This workout will honor these POWs with a Bataan Memorial workout consisting of 9 rounds of 8 different movements.

The tribute was designed by GoRuck @goruck as a part of their Sandbag & Ruck Training programming (aka SRT) for April 2021.

  • SACS is a great place for any WOD (Workout of the Day)
  • Thanks to Lex Luther for being flexible since we pushed his Q to get this workout in during the week of remembrance
  • Listened to Rage Against the Machine channel on Pandora.  Heard mostly Nirvana, Rage, Beastie Boys and some Jonny cash.  Few others filtered in…but I enjoyed the music selection
  • Apparently Dora is a big music buff as well.  I could not make out much of the conversation, but he has seen and been around a few random bands over the years
  • Wild Turkey will set get excited if anyone knows of an OH band or he hears on one playing…such random facts.
  • Everyone was putting in the work today.  The first half of the round was legit a solid push…not sure where the Arm circles and neck circles came from.
  • Funny to have TR and his band of misfits roll in during the the arm circles, that had to look silly
  • I forgot to mention the additional cars in the lot this AM. I thought we had new guys, nope.  Just the vampire running crew of TR, Hair Ball and few others
    • Yes, HB we have enough rucks and sandbags for you to join us
  • Geraldo could get renamed to Rain Man.  He has a unique ability to remember exercises and count.  Today he kept track of our rounds based on time…perfect, so I stopped counting.
  • WT will only count the number of burpees left to do
  • This is a great core of guys, that show up week by week and put in the time.
  • Again this was Q’less workout…but when Geraldo says, “you got the BB, right?”  I got it.
  • Flipper is on the schedule for next week…he only wants to Q 45….I will remind him we go 60mins.

New Phone, Who Dis

Got a text on Monday from a strange number that said I had SACS this week…then the texter announced himself as Cheese Curd on a new personal cell. I’m glad he clarified otherwise my reply could have been quite embarrassing.
Three weirdos still got together in the dark and headed to the SCMS track for some SACS fun. Here’s how it went…
The Work
1/2 Mile Ruck
2 Rounds
  • 15 x Deep Goblet (Ruck) Squats
  • 15 x Ruck Overhead Lunges
  • 15 x Ruck Swings
1/2 Mile Ruck
2 Rounds
  • 25 x 4 ct. Ruck Mountain Climbers
  • 15 x Ruck Push-ups
  • 15 x Ruck Upright Rows
1/2 Mile Ruck
2 Rounds
  • 15 x Single-Arm Lawnmower Ruck Rows (left)
  • 25 x 4 ct. Flutter Kicks
  • 15 x Single-Arm Lawnmower Ruck Rows (right)
1/2 Mile Ruck
2 min. AMRAP Ruck Press Sit-ups
This workout is a PATHFINDER Ruck Training “Ruck+” workout and are my favorite go-to’s for the SACS crew. Although it was only an intrepid trio this morning we still put in the miles and the reps and the sweat and the work.
The ruck overhead lunges were pretty much awful…so awful that I told the guys to get their minds right because they might show up again later in the workout if we had time to start the sequence over from the top. Fortunately we smoked ourselves with those awful lunges and slowed ourselves down and didn’t have to repeat.
I know Curd’s ruck is pretty damn heavy — I heard that ominous iron thick *clunk* every time he set the bag on the deck — respect be on him for gutting those lunges out with that weight.
Geraldo Larry-Birded every single set we did…even when he got a little light-headed on the last lawnmower ruck sets and lost count — he still finished up first with a few extra reps in there. Strong work, brother.
SACS is my fave AO now. It’s the perfect place for any pax to try out some rucking and ruck PT. You don’t even need your own ruck or weight. We have plenty to share. Come join us sometime. We’re good company.
Dora out.

Speed Bumps

It was a bit on the chilly side as I rolled into the AO this AM.  Not sure when Wild Turkey sleeps, but he looked like he was catching up on his reading when Happy Meal and I drove in.  Eventually, settled up with 10 strong dudes looking to get warm.  We put aside the time to discuss our feelings. 5:30 YHC dropped a weak disclaimer and we started our warm up run to St Matthews.

Warm Up

We managed to get to St. Matts in one piece, grabbed a lifting rock and completed the F3 requirements SSH and IMW.


The Thang

With 10 speedbumps in our future, rather than explaining the movement, the thought was to get through the first few and then take off the training wheels and you’re on your own the until you finish.

4 exercises: squats, curls, triceps extension and presses x10 per at each speed bump.  Then overhead carry to the next bump, backpedal to the last bump, 1 burpee (add one for each bump) and then run back to your rock.


Once back at the start: LBCx30 and flutter press x20


Drop rock and mosey back behind Target where there are more speedbumps


3 exercises at each speed bump: Carolina Dry Dock, LBC and jump squats =5x10x15x10x5 at each speed bump


Mosey back to start and done


Announcements:  Check out the “new” newsletter for the latest and greatest.  We did review on April 24 the workout of all feuding workouts…DaVinci to Stonehenge and back to DaVinci.  Approximately 9 miles plus bootcamp


Prayer: Cooter


Ye Old Mole Skinny

  • Thank you to Circuit City for the opportunity to lead.  I continued to have conflicts with my Q’s here since last year.  Glad to get this one in
  • Thank you to the Pax for following along today
  • Why did we do 16 SSH?? Just lost track of time
  • Some of you may have seen versions of this workout.  I remember doing something like this at St Matts YEARS ago, so it’s not original, but I did put my spin on it.
  • Yes, many have seen variations of this workout…many of the Pax don’t overlap,  so I think this was still fresh for many
  • My original idea had us unloading all the weight out of my car and taking the contents to St Matt.  I opted not too as that is a decent run with weight and wasn’t sure on timing.
  • Why do I like sandbags and rucks…because I know the weight that I want to work out with. Picking some random rock can often leave you wanting more or less.  Today I needed more
  • Rousey and Tagalong on the other hand picked up boulders.  At one point, due to traffic, we needed to move rocks.  I accidently picked the wrong rock and then purposefully set one of those boulders back down.  Strong work men…you absolutely got your moneys worth
  • Some Pax don’t believe me when I saying running or lifting rock…I am sorry (I lied a little at Rock Zero few weeks ago)
  • Wild Turkey and Circuit City were pushing the pace today.  Both kept a strong lead all morning!  Kudos for WT for sweeping once we finished
  • Wild Turkey is getting sneaky strong…what’s his secret (KB, rucks, running and boot camps), well balanced diet- get out of your comfort zone and mix it up.
  • Strong middle pax today.  Never too far behind, just on the heels of the leaders.  My guess is that your form was solid.
    • Very strong conversation among this group, please chime in with any comments
  • Mr. Magoo is all over the place…he may be one or 2 years older than some, but leading the pax
  • Wing Man, true to his name, was hanging with our newest member, Right Turn.  Dude is a runner and trying to build up his boot camp game.  Seeing your name out there so for only a few days in, you’re killing it.  As they say, it never gets easier you get stronger
  • Happy Meal glad to rescue you from the grips of Metro…A51 will welcome you too.  Happy to join you at any AO…DMZ is neutral territory on Mondays
  • This would have been up sooner today, but the website was acting funky.  Must be all the newsletter traffic.  If you did not get the email, make sure you go on the website under FNG and update your info.

Circuits with rucks on make you stronger

Due to a hole in scheduling, YHC grabbed the reigns and took control before this thing went sideways.  Did that scare the Pax away? Was there a bribe to post elsewhere? Did some think it was going to be an easy day?? Who knows?  3 Pax showed up and attacked this fine morning with Rucks on.

Warm Up

1 lap around the track

The Thang

This workout was 100% stolen from the Pathfinder website.  We had done it once before and it was a smoker, here is how it went down

4 total circuits/ rounds

Circuit x7

10x Squats (alternate ruck front and rear facing)

10x Ruck Overhead press

10x Ruck swing

Lap around the track


Circuit x5

10x Bent over rows

10x Curls

10x Ruck thrusters

10x Ruck sit-ups

Lap around the track



Circuit x3

10x Ruck overhead walking lung

10x Ruck high pull

10x Overhead Ruck triceps extensions

10x Ruck Russian twists

Lap around the track



Circuit x1

10x Ruck burpees

20x Ruck skull crunches

30x (broken up into 15 and 15) Dolly with ruck press

Lap around the track

2 more laps



YHC for the takeout prayer



  • A51, Waxhaw & SOB’s board has decided to bring back a monthly newsletter. PLEASE be sure to go onto the A51 webpage and update your email or add and email. If you are a Site Q, it is your responsibility to capture a FNG’s info and add it.  Super easy


Ye Old Mole Skinny

  • Thanks for the Pax for following my lead
  • Geraldo is a beast and can pound out sets
  • Wild Turkey added to the pain and took his time on the thrusters
  • Thrusters are exhausting
  • Wild Turkey has roots from OH…ask him anything music related
  • Geraldo thinks I am cheap for having the free Pandora playing
  • Geraldo knows a lot about today’s bands
  • Wild Turkey and I are doing a 45 min stair challenge tomorrow…yuck!
  • Green Giant himself- Hoover is on the schedule for next week
  • If this workout style seems interesting, hit myself or Geraldo up and we will have a pack for you to use. Try something different and get out of your same routine…SYITG

I think I can taste my Gatorade

After weeks of pushing off this Q for various reasons, I felt the need to give the Pax something different.  So with an idea, now time to unload the garage and setup the extravaganza.  Eventually 10 Pax showed up at 5:30 we began.

Warm Up

Very simple as we ran around the pain stations for a quick tutorial and a rundown of the next 45 mins.  Unsure of the number of Pax, there was plenty for everyone and if you felt the need to skip any of the exercises (Covid protocols) I would not judge.  Yes, Clorox wipes and trash cans aplenty.



  • LBC
  • Fire hose (timer)
  • Wall sit
  • Fire hose
  • Battle rope
  • Sand tube- Squats
  • KB- Good mornings / Tri pulls
  • Water tube- curls or over-head press
  • Battle rope
  • KB- Swings
  • Abs- Dolly
  • Bench – Step up and/or incline merkins
  • Bench- Decline merkins and/or Dips

No one grabbed a rock, but various sandbags were borrowed incase you did not want to share any of the other items

Somewhere around the mid way point we took a brief break to run to the baseball field.  Perform 10 box cutters and 10 reverse box cutters and then head back for more circuts


YHC for the takeout prayer


  • A51, Wahaw & SOB’s board has decided to bring back a monthly newsletter. PLEASE be sure to go onto the A51 webpage and update your email or add and email. If you are a Site Q, it is your responsibility to capture a FNG’s info and add it.  Super easy

Ye Old Mole skinny

  • Thank you Thunder Road and Magoo for having me lead…sorry for a few cancelations
  • Thank you Pax for putting up with this Gear format today. I think this was the first gear workout at Base Camp
  • Was cool to see the early Pax walking around looking at the stations before we started….oh the anticipation
  • For anyone wondering, this is all kept in my garage and this was the first workout with it
  • This format spreads the Pax out pretty well, I only heard a few things, so feel free to sound off below. The title came from something I overheard
  • One Pax either Limey or No Show took off pulling the hose and the 4o lb sandbag and had the sand bag all AM…Seriously, you need to show up on Wed 0515 (same location) F3 SACS.  We carry stuff show up and we will get you set up.

This one was for the old F3 Pax- RIP Day Zero

Back in the day there was a workout called, Day Zero.  Much like the Stonehenge / Da Vinci weekly battles, The Rock and Day Zero would always go head to head to see who’s workout was harder.  In the end, it was determined that they both were hard and we combined the 2 AO’s to make one bad a$$ Sat workout…or at least that’s how it was told to me.  Either way, Day Zero has a few stupid ideas.  The one day I attended DZ, a now infamous workout, Alf was the q and we had 4 guys to grab 3 things (rock, 45# plate and something else) and we walked to Charlotte Catholic and back.  Since then and in the world of Covid, no coupons were shared, but we manage to pay tribute to that fine morning.  If you did not see the prebalst, you missed it.  It was sent on Thursday on the #SACS slack channel.  Why… Because every Wednesday at 5:15 at South Charlotte Middle we Shut Up and Carry $hit, I just felt it was appropriate to only put it there.  I mean if I preblasted it, would we have had more or less numbers this am??  Either way at 6:58 I stated to review the plan, 6:59 we had everyone (but Hoover) and like clockwork GPS stated 0700 we took off and Hoover rolled in after 6 miles (strong)


Warm Up

Easy jog to the rock pile.  Instructed to get a lifting rock…ok, I said we were not running, but nobody asked about a fast mosey.


The Thang

Once we secured the rock, we made the 1 mile journey to the original, Day Zero.  I am not sure how often this site is used by the The Rock Zero guys, but today we got to see it in its full beauty!  Head over to the basketball court were there was a white board sitting there with todays plan.

10 exercises, perform 10 reps total of each and take a full lap on the track.  Repto 10 times or until time is called


  • Hand release Merkins
  • LBC
  • Curls w/rock
  • Overhead press w/rock
  • Burpees
  • Bunny hop
  • Triceps w/rock
  • Squats w/rock
  • American hammer
  • Dry Dock

After the 3rd lap and the 4th round of exercises and the watch @7:40, the Pax started getting nervous about the trip home, so we ended short and made the 1 mile, long, uphill grind home.

Once back, discard rock where you found it.  Little bit of Mary while we wait for the 6 and then head back to launch.  3 more minutes of mary and


Announcements: Congratulations to Mighty Might who was able to convince Pax to donate over 40 pints of blood- T-claps!  And there is another blood drive in spring

YHC with the take out this AM


Ye Old Mole Skinny

  • Thank you Geraldo for the opportunity to lead
  • Thank you to the Pax for following my lead
  • Todays workout was not terribly hard physically, but was a mental grind…well done
  • Few comments from the cheap seats:
    • Stone Cold- We use to do this stuff all the time, now we just complain about it
    • Hoover- although late to launch follows the SACS channel, knew the plan and wisely grabbed his ruck….cheating
    • Possible that we broke Geraldo today-  Sorry brother, hope those shin splints go away quickly
    • Gummy and Stone Cold welcome back to Sat boot camp
      • Gummy not the best workout for your shoulder…way to power though
    • Hops thanks for offering up your rock switch, but I had to grind this one out
    • Floor Slapper was on time!
    • Sling Shot was in the lead most of the morning
    • Focker claimed his rock was work friendly as he had a few Sat jobs
    • O’T did you bring a rock..I think you had one for exercises…borrowed?  Strong work
    • Double E, great to see you again, strong work powering thru
    • Horse Head left Boondocks to fend for himself.  Boondocks has been there for years and is getting stronger.
    • Not sure who hid my rock (if you cant q it, don’t do it), unsuccessful!  Nice try
    • That lap was longer then I remember 1/3 of a mile
    • Yes, I am to cheap to pay for Pandora without commercials
    • Sorry, my phone failed to record and missing 1 pax…let me know and I will make this correction
  • Anyone who said Q’ing is hard, isn’t doing what you enjoy.  I was so nervous about this Q because I thought it was going to suck and it did.  But it was the first thing that popped into my head when I was asked, so go with it

Break in the rain but the fields were plenty wet

A few weeks back when Orange Whip asked me to Q Kevlar, I was really excited as I haven’t ventured out that in in a long time.  So like a good Q, I gassed up the family cruiser, got some snacks, book on tape and made the 13 min drive to Covenant Day.  The entire ride there I had 2 questions, “It’s raining, do I need to modify?  Will anyone show?”  To my surprise, I pulled in behind some OG F3 Pax and another followed me in.  With the rain slowing down, I threw the rain day modification out the window as these vets came to play.  Wait, there is one more pax taking his sweet time, lets take a brief run and pick him up.  The total number is not at 5, here is what we did.


Warm Up

Yes, YHC is getting old and my weekly PT bills are thru the roof, so as we took a lap around the building I added some dynamic stretching for my sake.  The pax followed and did not complain.  As we got back to some familiar haunts, we got the Arm Circles, SSH and Imperial walkers out of the way x10 each


The Thang

Deconstruction of the 8 count Burpee.  At each island we would take one part from an eight count burpee, perform x15 reps and then put them all together for x10 full 8 count burpees

Island 1- Squats / Island 2- bunny hops / Island 3- merkins / Island 4- plank jacks / Top of the hill 8 count burpees run back to start and repto x3


Add in a brief Ab interlude…6 inches, box cutters and flutters


Head over to the rock pile…slim pickings on the lifting rocks, but everyone found one.  Quick Mosey over to the very wet soccer field.


This is a favorite of YHC…

Divide the field in 1/4s and repto until the end

Overhead rock carry to the first point

Curls, Triceps, Overhead press and Squats x 15 each…overhead carry to the mid point of the field, set rock down and back peddal to the start (always back to the start).  Repto unitl you get to the end of the field.  One there, overhead carry all the way back to the starting point.


Once completed, we headed with the rock to the pavilion. Once there we did the following

Dips x15 w/ rock in your lap

Incline Merkins x15

Decliner Merkins x15

Step up/ jump ups …nope, forgot


Finish here with some more ab work (some with rock) American Hammer, LBC, Flutter presses


With minutes to spare, throw rocks where you got them and head to start.  Find a tree or pole and tree sit for 1 min or so




-Blood Drive

-There was something else, hit up the comments if you remember

Take Out prayer- Orange Whip

Keep Double Trouble in your thoughts and prayers as he lots his life to Covid.  He leaves behind a wife and high school age children


Ye Old Moleskinny

-Thanks to Orange Whip the opportunity to lead

-I only kid about the distance of this AO, sure it’s on the outside of my 3 mile workout bubble and it was really good coming to this AO.  Origional A51 AO for those that remember that

-Thank you to the Pax for following all the nonsense above, even getting your feet wet on the field today.  I considered the parking lot, but my feet were already wet and I hated to be the only one uncomfortable

-Great to see BLC in the gloom.  Been a long time brother…although you use to do more of the exercises.  Only kidding, as the Pax is all getting older, plenty of reason not to do certain things

-If you are a regular at Kevlar, you should always post.  That pavilion is sweet!  I am not saying that the Q will use it on a rain day, I am just saying some of us are getting soft (TWSS)

-Orange Whip is always in beast mode.  I slowed him done on the first set since our group was small so we waited for everyone to get back

-Geraldo I think this is the fist time in a long time I have seen you do a burpee…8 count at that…T-claps. You asked for a demonstration…smooth move vet!  Just trying to get the Q to do one more

-Lex Luther there was talk that you abused the Pax in the last rain storm at this site, yet I think you might have been the loudest about wet shoes

-Also, Lex this is a 0530 start…wait your still doing the 75 day challenge, posting 2x’s per day and drinking a gallon of water.  Oh, I am sure you had to stop to pee on your way to the AO…your good

-Glad the rain stopped and we were able to enjoy the full outdoors



Finding New Territory

Light numbers this AM, just a total of 3 Pax showed up and ready to get after it.  The plan was to get off school property and look for some new (or rarely used) territory- Rose Cliff hill.  To get warmed up the workout hit us in the face almost immediately as we took a right out of the parking lot

The Thang

Speed bumps (x3) Burpees x10 at each with ruck press vs jump

Light posts (x6) Bent over rows, curls, overhead press and triceps extension w/ ruck


Once at Rose Cliff Hill

Starting at the base…circle driveway

Lung walk to their next driveway, ruck the hill and perform the following at both the top and bottom of the hil

Top of Hill: Squats x15

1 min of overhead hold (each Pax slow counted to 60)

Bottom of Hill: Ruck swings

Complete 5 total rounds

While this component to longer then expected, it did save us having to do the Burpees/ row, curl, press on the way back


Once back in the parking lot:

Standing side crunches x12 per side

Ruck press flutters x20 in cadence



Announcements: Blood Drive

Take-out: Well, that did not happen, but I was able to share the story of my niece- Search slack for details.  Thanks for all the prayers

Ye’ Old Mole Skinny

  • Thank you for the opportunity to lead/ Thank you for following my lead without complaining
    • This core group along with the guys that pop in and out continue to push for 60 mins.
  • WT wanted to get off property, hope you enjoyed the hill
  • Geraldo claims he can’t do burpees- thanks for the modifications
  • Overhead presses are hard, hence the focus today.  My goal is to get better, so by the time we got to the 5th round I was done
  • Thank you to Wild Turkeys M who provided me a one of a kind, commissioned art piece.  Its perfect gift for a family member.  This was a unique request and his M did a great job.  I will have another to give to my M, something about the kids for mothers day
  • Speed Ruck tomorrow….get some!
  • Combat Carl creates a plan, Combat Carl sticks to the plan.



Best of 2020

So this is probably one of my latest BB that I have ever done.  2 full weeks and now 1 full additional workout Q overdue.  That said on this glorious day (at least prior to storming the capital), 5 pax pulled up and got at it.  The plan was simple, just rip off some of the hardest workouts that we have completed at SACS 2020, make them better 🙂 and claim all the credit.

Prior to even launching, I laid out all of the extra sandbags needed for this workout.  I have several in the 40, 30, 25 and 20 lb range.  I won’t disclose what everyone chose, but when WT grabbed a 40, I grabbed one too.

Head to the track for a warm up lap


The Thang

Thank to Geraldo (who ripped this off from someone else)

Point A and Point B 100 yards away (1 length of the track)

Point A- 15 squats with ruck and sand bag / swap with lunges x10 per side (drop extra weight)

Then fast mosey to point B to do one the following x15 each w/ruck

  1. Sunrise – closer to a thruster just without the squat
  2. Bent over row
  3. Get-ups
  4. Swings
  5. Curl

So YES, that is 20 total trips with fast mosey, tons of heavy weighted squats/ lunges and a bunch of ruck PT


On our way to the next pain station, we stopped at the stairs and performed 2 trips

Triceps extensions on the bottom x10 and overhead presses x10 at the stop of the stairs


Next pain station brought to you by Flipper

Shuttle trashcan run w/ruck

5 burpess at the baseline

2,4,6 at the trashcans spaced 20 yards from one another



Announcements: Blood Drive

Take out: YHC


Ye’ Old Mole Skinny

  • Thank you for the solid based of regulars that show up week after week.
    • If you are interested in this site, have questions, please reach out to Geraldo or myself.  We would love some new blood
  • Thank you to the Q’s that show up and provide 60mins of fun.  There are a ton of challenging workouts, but I hated both of these movements
  • Great job adding extra weight.  We did something similar with Hoover a few weeks later, get to add weight to the squats
  • This workout really drives the heartrate!  Thank god I had the support of the other Pax as I would not do this on my own…infact I wanted to stop midway thru
  • Sorry for the delay.  This has been on my mind and I wanted to get this out before I created my next BB for todays workout.
    • If you want others to follow, lead by example