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)
Again, 5 each of the following (so we could skip the demo after)
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
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:
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:
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.
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.Nonetheless…Three weirdos still got together in the dark and headed to the SCMS track for some SACS fun. Here’s how it went…The Work1/2 Mile Ruck2 Rounds
- 15 x Deep Goblet (Ruck) Squats
- 15 x Ruck Overhead Lunges
- 15 x Ruck Swings1/2 Mile Ruck2 Rounds
- 25 x 4 ct. Ruck Mountain Climbers
- 15 x Ruck Push-ups
- 15 x Ruck Upright Rows1/2 Mile Ruck2 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 Ruck2 min. AMRAP Ruck Press Sit-upsENDEXThis 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.
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.
We managed to get to St. Matts in one piece, grabbed a lifting rock and completed the F3 requirements SSH and IMW.
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
Ye Old Mole Skinny
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.
1 lap around the track
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
10x Squats (alternate ruck front and rear facing)
10x Ruck Overhead press
10x Ruck swing
Lap around the track
10x Bent over rows
10x Ruck thrusters
10x Ruck sit-ups
Lap around the track
10x Ruck overhead walking lung
10x Ruck high pull
10x Overhead Ruck triceps extensions
10x Ruck Russian twists
Lap around the track
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
Ye Old Mole Skinny
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.
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.
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
Ye Old Mole skinny
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)
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.
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
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
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.
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
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
-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
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
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
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
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
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