Author Archive Dora

To have a crab cake, we must have crabs.

On behalf of Crab Cake…

24 faithful Pax were able to extract themselves from the fartsack, brave the 60 degree weather and experience the virgin Q of Crab Cake. After what seemed like an eternity for a warm up, we were able to get to the what the 1st F means, Fitness.

Warm-up
Jog around soccer fields, circle up at bottom parking lot.
5 exercises all in Cadence:
SSH X40
Imp .Walkers X25
Parker Peters X25
LBC X25
Merkins X25

The meat
Mosey to Rock Pile, find a pet. Snack packs not allowed. Partner up.
P1: Rock squat w/shoulder press P2: Run length of soccer field 10 merkins Flap Jack
P1: Rock Lunge w/shoulder press P2: Run length 10 diamond merkins Flap Jack
P1: Rock squat P2: Run length 10 wide arm merkins Flap Jack
Partner carry 1/2 of field; switch for 2nd half; Run backwards length of field and plank.
Crab walk forward 1/2 of field, crab walk back backwards and plank. (To have a crab cake, we must have crabs)
Return rock to place of sleep and mosey to playground

4 Pain Stations:
10 pull-up/25 dips/25 Decline merkins/25 LBC
Plank until all are done.
Rinse and repeat

Jog to front entrance and grab a piece of the wall
Peoples chair 90 sec.
Balls to the wall 30 sec
People chair 90 sec
Plank w/feet on wall; mountain climbers X 10 in cadence

Jog back to soccer fields for Mary
Dolly X15
LBC X15
Merkins X10

Moleskin:

For a first time Q, couldn’t ask for a better morning and better bunch of guys to test it out on. TClaps to the whole Pax. Will definenlty need to do that again. If you haven’t tried it, it’s a must and a rush

Remember if you ever need a break (10 count) don’t ask Mall Cop, I believe he forgot a few numbers between 1 and 10, all of them. All is good, didn’t need it anyway.

TClaps to all there with the Ruck Sack

Coupon and on and on and on…

26 of South Charlotte’s Finest once again returned to The Matrix’s icy gloom this morning for yet another dose of…

THE RED PILL

Mosey to furthest soccer pitch for COP in Cadence:
  • x20 SSH
  • x20 Imperial Walker
  • x25 Parker Peters
  • x25 Squats
  • Carolina Dry Dock/Merkin 11’s
  • Plankit

Mosey to Rock Pile and grab a rock you’d be proud to show your brother, unless you’re wearing a Ruck, in which case you just lost strap privileges.

Form two columns for a Coupon Indian Run, 2 laps around the entire field.

50 Yard modified Cackalacka Coupon Choo Choo

  • Pax form a tunnel in CDD position
  • Last pax low crawls through the “tunnel” pushing his coupon/ruck along ahead of him
  • 5 rock burpee penalty for the losers; 10 rock burpee reward for the winners

Partner up for:

  • 75 Yard Partner Carry with coupon
  • Flapjack and return
  • 30 Yard Partner Drag with coupon
  • Flapjack and return

Extended Coupon Mary, all excercises done with coupon held over the chest:

  • x20 Dolly
  • x10 Scissor Crunch Left, x10 Scissor Crunch Right
  • x20 Flutter Kick with hold
  • x20 Reverse LBC
  • x15 Slow Dolly with hold
  • x15 LBBC (Little Baby Bicycle Crunch)
  • x15 Slow Flutter with hold
  • Ab Stretch
  • Plankit

Mosey to rock pile, turn in your coupon.

Sprint to parking lot.

COT

Moleskin

Great to be back with the Pax after an extended holiday absence! Unfortunately said absence made keeping up with my own workout more challenging then I expected. #useitorloseit

A CDD/Merkin 11’s Ladder *will* turn your shoulders to tapioca. I believe it was Bulldog (fka Wanker) I heard comment “that’s a good combination.” T-claps to all the Pax for muscling through this one. #yourewelcome

Part of the goal of this workout was to give us all a taste of what it’s like to have to drag around a cumbersome coupon and still perform. With more than two-thirds of the Pax dropping (throwing) their rock coupons on the ground at the end of the Indian Run and recovering hands-on-knees I’m confident we’ll have a few more of them joining for the next GORUCK. #goodlivin

The Cackalacka Coupon Choo Choo was ambitious and difficult to explain. But Q’s team still won by decision. I promise no more than one new exercise per post from now on. #overachiever

Welcome to our FNGs Sharkbait (first post, Lex Luthor’s EH) and Matt Roller (second post after Stonehenge — Tiger Rag *didn’t* scare them all away!). Sorry, Matt, but “Snake Eyes” has already been bestowed upon another Pax prior, so you’ll get an even better (or worse) name at your next post.

Note to self: bring Eucalyptus Oil next post for Runstopper. Or Pampers.

Little Baby Dips

On behalf of O’Tannenbaum…

Great group of 22 men this morning.

That Thang

After a brief 3 minute warm up, we launched into a circuit that included running laps around the track with brief interruptions of “curb hoppers”, decline push ups (merkins/murkins), and “little baby dips”. With about 15 minutes left, we cooled down with Abs and a little more running.

Nakedman Moleskin

Besides some scary morning hair and “sheet” lines of faces from guys whose head was not far from the pillow, I was too tired to notice anything extraordinary; however, two things that jump out:

1) Not a lot of talking after the first two laps, maybe I just couldn’t hear? And,

2) Through the gloom, during the conditioning circuit, I did notice various silhouettes of grown men with backpacks lagging behind, not talking….

Thanks for your support during my inaugural role as your leader.

More Mole

#tclaps to O’Tannenbaum on his maiden Q voyage. Extra #tclaps for showing up with “COACH SHANAHAN” emblazoned across the back of his shirt — felt like 7th grade all over again.

Just to be sure we didn’t lose that 7th grade feeling, Q had us launch into the “I don’t know what these are called but it goes like this” exercise. Hey, Coach, that’s called a ‘windmill!’ #oldskool

Coach’s Ladder (lap, 10x curb hopper (getup jumps), 10x derkins, 10x LBDs) 10 to 1 was a smoker and kept the pax in motion for most of the workout. Very well done, Q!

LBD? What’s a “little baby dip?” Well, that’s a dip done off the edge of the curb…quite possibly the shortest dip movement ever performed.

GRC complement: 2 rucks in attendance. Hey, guys, if you wanna know how much is in the ruck, just grab it off their backs and take it for a spin. Guaranteed good livin’. Take a coupon with you when you go.

This One’s For Freddie

17 of South Charlotte’s Finest returned to The Matrix’s icy gloom this morning for another dose of…

THE RED PILL

Mosey to nearest soccer pitch for COP in Cadence:
  • x20 SSH
  • x20 Imperial Walker
  • x20 Squats
  • x20 Merkins
  • x20 Burpees (single-count, on your own)
Count off in Twos, split into two platoons for:
  • x2 laps Indian Run with x5 Merkin chaser around entire 4 soccer pitches
Mosey to Picnic Tables and partner up for:
  • x20 Partner Squats (pax in pushup/plank position with hands on top of table, place ankles on partner’s shoulders)
  • Flapjack
  • x20 Dips
  • x2 Repeato
  • Plankit
Mosey around to the front of school to the Wall of Ball for:
  • x60 sec. People’s Chair
  • Balls to the Wall with x5 Shoulder Presses in Cadence (#crowdpleaser)
  • x2 Repeato
Mosey to Little Baby Track and find your partner for legs&laps:
  • Pax A: Squats while Pax B sprints 1 lap. Flapjack.
  • Pax A: Mtn. Climbers while Pax B sprints 1 lap. Flapjack.
  • Plankit
  • Pax A: Jump Squats while Pax B sprints 1 lap. Flapjack.
  • Pax A: Peter Parkers while Pax B sprints 1 lap. Flapjack.
  • Plankit
  • Pax A: Burpees while Pax B sprints 1 lap. Flapjack.
Circle Up for 6MFF (6 Minutes For Freddie) in Cadence:
  • x15 Freddie Mercury’s
  • x15 Dolly’s
  • x30 sec. hold (#unsavory)
  • x15 LBCs Alternating
  • x20 Freddie Mercury’s
Mosey back to Parking Lot, oh, look there’s 2 minutes left!
  • x21 Freddie Mercury’s in double-time Cadence
 COT

Moleskin

YHC’s first full QIC. #Tclaps to all you gentlemen for not lynching me. It was a privilege to lead, and I look forward to the next opportunity. Strong, strong work by all.

Quite nippy for a Monday morning. The Bolshoi were out in force, everyone had gloves, and when I rolled into the parking lot there sat 5 vehicles with Pax on the INside rather than the OUTside who probably were not at all hiding out from the cold (#fartmobiling) but that’s the first time I’ve witnessed that phenomenon. Buck up, Campers, it only goes down from here.

Pax chatter went to zero during legs&laps. Just the sounds of lots of gloom-sucking. Joker reports that Cheese Curd allegedly took a dive on the pavement during legs&laps… “I didn’t see it, but it was loud enough that I heard it!” Glad you’re OK, brother, you’re Qing next Monday.

The partner squats were a crowd pleaser, and likely a violation of some CMS policy regarding what grown men should be doing on school grounds.

And finally, in remembrance of Freddie Mercury who passed away 21 years ago this past Saturday, we did 6 Minutes For Freddie with lots of bicycles and extra bicycles after that.

Dora out.

RIP FREDDIE (5 September 1946 – 24 November 1991)