“Wild Turkey” found at Stonehenge
Rebel Yell
A healthy 21 count for the PAX (including Q) showed up for Rebel Yell on th ewarmest morning of the year. And the rain held off until after the workout which was even better. So all the stars were in alignment for a great workout…and indeed it was. Before the details, a quick shout out to Lugie who must be the best F3 marketer in all of Charlotte. He brought out yet another FNG (his 2nd in 2 weeks) for the festivities although I don’t know how the FNG felt about the workout since he left early! I understand he had a commitment so hopefully he’ll be back. Also, nice to see Philmont back in the mix…this was his 4th post this week!
Warmup: SSH X 20, IW X 20, Squat X 20, Merkins X 20 + Mtn Climber X 10 + Merkins X 20.
Workout: Grass Hill for 6’s: Burpees at bottom and Squats at top. Ran to bottom of Murderhorn Hill to rock quary. With rock in hand: 3 sets of 4 exercises of 20 reps, 15, reps, and 10 reps. Overhead press, curls, tricep, squats. 15 diamond “rock” Merkins between 2nd and 3rd set. Ran to top of Murderhorn for planks and 6 inches while PAX gathered. Ran back to Stonecrest.
Along the movie theatre side wall, People’s Chair including 1 leg extensions for 10 count and overhead press X 30. On the curb, 20 tricep dips extending 1 leg (10 each). Mosey to parking lot in front of the movie theatre and circled up for Mary / Merkin ladder. Multiple sets of Mary – all for 20 cadence – and sets of Merkins X 10 between each Mary exercise: LBC, Dolly, Flutter, Rosalita, Bicycle, Heels to Heaven, Mason Twist, Protractor. 80 Merkins total.
Mosey to street with light posts for 5 jump squats following a sprint to each post – 7 total. Finished with 2 minute plank for count off and name arama.
Foxhole Number Crunching
Apparently a few in the PAX had a long weekend and keeping up with numbers was too much to ask for on a cold Monday morning. I’m not calling out anyone specifically, but Wingman may have been one of them and Lugie the other…maybe it’s a NC State thing…. The workout at the beginning included 3 different exercises with 10 sets starting with reps of 1, 2, and 3, respectively, for each exercise…followed by 2, 4, 6, and 3, 6, 9 and 4, 8, 12….all the way to 10, 20, 30. Well, this was just too hard to comprehend so I (Frehleys Comet) called it out for the PAX. Hey, I stole this routine from an accountant (Madame Tussauds) so I guess it must be a bit complicated (and he’s a Gamecock so if he can figure it out then anyone can!!!). Sorry to call you out MT, but that happens when you sleep in!!
Warmup: SSH X 20, Mtn Climber X 20, LBC X 20
Workout: Kettlebell diamond merkins, Kettlebell squats, 2-handed swings. 10 sets of 3 exercises with reps beginning at 1, 2, and 3, respectively, for each exercise…followed by 2, 4, 6, and 3, 6, 9 and 4, 8, 12….all the way to 10, 20, 30. So the final set was 10 Kb diamonds, 20 Kb squats, and 30 swings. Next grouping included the same routine but with 5 sets so the final set was 5, 10, 15 of dying cock roach, dolly with KB press, and LBC with Kb on chest. 20 upright rows with kettlebell while everyone finished.
Mosey to jungle gym for 3 sets of 3 exercises. We lined up against the wall surrounding the jungle gym: 1st set: Plank rows with kettlebell with hand on the wall X 10 each arm, 15 dips with Kb in lap, 10 chin-ups. 2nd set: 15 Kb overhead press, 20 Kb curls, 10 chin-ups. 3rd set: 20 seated upright rows with Kb, 20 overhead Kb triceps extensions, 10 chin-ups.
Mosey back to parking lot and lined up for a walk around the parking lot with Kettlebells stopping at speed bumps for Merkins (6 sets X 10). Walking between each speed bump and performed various exercises with the Kb – curls, 1-arm overhead press, triceps extensions, lung walk with Kb between legs, more curls, Each with reps of 10-15 depending on the exercise
Finished with Mary with Kb held overhead or with press: Bicycle X 20, Mason twist X 10, Protractor.
Lots of Drama at Stonehenge
Lots going on in the wee hours of Ballantyne at the famed Stonehenge launch site. First, the Q (me, Frehleys Comet) takes off and leads the PAX but jumps the gun by leaving the lone FNG by himself in the parking lot tying his shoes. Always the observer, Tiger “keen eye” Rag noticed and stayed behind to assist. Thanks TR for picking me up! At coffee hour after the workout, I was given a Twitter lesson by TR and Wingman which is hilarious because I won’t remember any of it. Anyone want to volunteer to be a Stonehenge Twitter Q???? What the hell is hash tag anyway? Sounds like something I smoked in the 70’s once or twice. Then to top it all off, Wingman somehow loses his car keys despite opening the car with them…he spotted them in the grass and we aren’t real sure how they got there. Anyway, crisis averted (the crisis being he needed a ride home from me and I really needed to get home for round II after too much coffee). Sorry mods if that was TMI….On to the workout….
Warmup: Mosey from launch to parking lot between two office buildings across from Duckworths parking lot. SSH X 20, Slow Squat X 20, Merkins X 55 (10 plus a 5 count plank, then 9 plus a 5 count plank, etc etc down to 1 final rep for 55 total), Imperial Walker X 15.
Workout: Stayed in parking lot, broke into groups of 3. Partner 1 ran a lap around the lot while partners 2 & 3 performed various exercises. Rotated until all completed exercises. Partner 1: Sit ups while Partner 2 in plank – hands on partner 1’s feet. Planks while Partner 2 Derkins with feet on Partner 1’s back, High knees in place.
Mosey about 1/2 mile to lake and grass hill stopping twice along the way for planks / 6 inches and curb dips. At the grass hill, we conducted “6’s” with burpees on the bottom and jump squats on the hill top. Lap around the lake.
Mosey 3/4 mile or so to fitness trail stopping once for LBC’s X 50. On the fitness trail more planks and 6 inches and then we conducted 2 rounds of 4 exercises. 1st round @ 10 reps each; 2nd @ 5 reps each. Parallel bar dips, supine pull ups, high parallel bar chin ups, burpees.
Mosey to knee wall above the lake for Mary: 15 Cadence reps of each exercise: Knee ups, Flutter, Rosalita, Protractor, Bicycle. Mosey back to launch but included 5 rounds up the steps: single steps, double steps, bunny hops, lunge steps, 3 steps and ran back to launch.
51…and Counting….
For my (Frehleys Comet) 51st birthday, I thought I’d keep that number in mind for 45 minutes by doing multiple exercises with 51 reps. Mission accomplished…
Warmup: SSH x 25 1/2 (51 reps), Imperial Walker X 25 1/2, Slow Squat x 25 1/2, Merkins X 51, Slow Squat x 25 1/2. Mosey to knee wall and sidewalk track around the lake.
Workout: 51 dips, 51 jump ups, 11 burpees – run around the lake. 51 incline/decline merkins, 51 jump ups, 10 burpees – mosey to fitness trail. 51 pull ups (combo of regular, supine, chin up), 51 merkins, 10 burpees. Mosey back to knee wall for Mary. 4 sets of Mary X 25 1/2 (51 reps) including LBC, Dolly, Flutter, and Bicycle. Burpees in between sets (10 total). Run the short steps 3 X before mosey back to launch pausing twice for 5 burpees each to complete 51 total for the workout. Finished in circle with planks (elbow to regular) for about 2 min.
Who’s worthy of this Green Jacket?
For his first Q, Camacho wore his now famous green jacket with “Brasil” across the front. One thing was a given – we weren’t going to lose site of him! Big Tuna co-Q’d and led the second half. Both did a great job!
Foxhole
Great morning for a kettel bell work out. Thanks Ice 9 for showing up (FNG at Foxhole) and supporting the cause!
Warmup: Jog around parking lot and circle up. SSH X 25; Slow Squat X 20, Peter Parker Merkins X 12, LBC’s X 25.
Workout: Sets of 6 different exercises at 20-25 reps each. Completed 4 sets (24 exercises total). Pull ups – 3 sets of 8-10 reps, Planks with kettel bell row (1 set-10 each arm). 2-handed swings (2 sets), 1-handed swings (2 sets), clean and press (1 set), overhead press (1 set), upright row (1 set), bicept curls (3 sets), triceps (3 sets), merkins (4 sets of different variety), squats (2 sets), Monkey Humpers (1 set). Also did 1 set of lunnges with KB twist – 6 each leg – and 1 set of Romanian Dead Lifts X 20.
Mary (all with Kettel Bell press or hold over head): LBC X 20, Dolly X 20, Flutter X 20, Dying Cock Roach X 20, Heels to Heaven X 20, Mason Twist X 12, Bicycle (no KB) X 20.
The PAQ lined up in parking lot with kettel bells and did various exercises between the speed bumps and sets of Merkins (5 sets X 10 reps) on the speed bumps. Exercises included lunge walk with KB rotating between legs, backward run, overhead press while walking, curls while walking (2 sets).
Maul is better than Mall
Now that the holidays are over, it was great to get back to the Maul and away from the Mall. The PAX caught a break with weather of a balmy 28 degrees as compared to the forecast for the next few days being significantly colder.
Warmup: SSX X 25, Imperial Walker X 25, Slow Squat X 20, Merkins X 15 (30), LBC X 25, 8 Count Burpee X 10, Merkins X 10 (20).
Workout: Behind the mall we did various exercises / runs betwen the speed bumps and various merkins x 10 at the speed bumps. Bear crawls, karaoke, high knees, backward run. Merkins, Diamonds, Wide merkins, Carolina Dry Docks. Mosey to side parking lot and broke into 2 groups. Partner 1 sprinted to end of lot and up the grass hill for 5 squats. Partner 2 did LBC’s (200 Total). Repeat with Dips on the curb (150 Total). After these two sets, we did planks for 2 minutes shifting between elbows, regular, and 6 inches. Circled up for Mary and Merkins (10 merkins between each set of Mary with 20 in cadence)). Mary included: LBC, Dolly, Flutter, Bicycle, Heels to Heaven, Mason Twist, Protractor. Finished the circle with 10 8-count burpees. Ran back to launch with sprints and jogging resting once for planks and 6 inches.
Holiday from Stonehenge?
Well count our blessings I guess…only 7 made it out this morning but travel and the holidays seems like a logical explanation for the light crowd. Nevertheless, we tried to work off the over-indulging that no doubt occurred over the past few days. It was much needed…
Warmup: Jogged from launch to parking lot near the lake in the office park. SSH x 20, Imperial Walker x 20, Merkins X 10 + Peter Parker Merkins X 10 (40 total), Slow squat X 20. All reps in cadence. Jogged to upper knee wall above the lake.
Workout: Derkins x 20, Dips x 20, Mary on the wall: LBC+Flutter+Dolly X 20 each. Run a lap around the lake and returned to the wall. Incline Merkins X 20, Dips X 20, Step ups X 10 each leg, lunges w/1 foot on the wall (10 each lag), Mary on the wall: Knee-ups+Bicycle+ Heels to Heaven X 20.
Jogged to fitness trail for 2 sets of 3 exercises: Dips or Supine Pull-ups X 15, Pull-ups X 10, 8-count Burpees X 5. Repeat. Jogged to bottom of hill on the street and ran 3/4 pace to the top of the hill for People’s Chair on the bridge+ shoulder presses X 30 in cadence + 1 leg holds for 10 counts.
Jogged to parking garage. 25 Merkins + run up steps to top. 25 more Merkins. Run down steps. Mason twist X 15 + Protractor + Rosalita X 15. Run backwards up 1 -level of parking garage and sprint back down for more Merkins (50 total) broken out as follows: Carolina Dry Docks X 20, Diamonds X 10, Wides X 10, Merkins X 10. Bear Crawl + Bunny hop + backwards run up 1-level of the garage. Sprint back down to bottom. Run back to launch with 1 break in the middle (LBC’s X 20 + Merkins X 20).
Returned to launch where Haggis led the PAQ in 10 slow-count “perfect form” Merkins prior to name-arama. Total running for the workout = 3.0 miles.
On the 5th day of Christmas…
On a rainy but not too cold Saturday, a few of the regulalrs came and a few of the regulars decided to sleep in. Using a common theme for this time of year, last Saturday Dolphin conducted his annual “12 days of Christmas” routine so this week we took a similar approach with the idea of “5 days of Christmas” – 5 sets of 5 exercises for 12 reps. Of course, this took less than half the workout so much more was accomplished…
Warmup: Jog to parking deck at Ballantyne Commons. SSH X 20, Slow Squat X 20, Imperial Walker X 20, Peter Parkers x 10 ea leg, 5 man-maker burpees (8 count in cadence).
Sprint up 1 level of garage for 1st set of 5 exercises @ 12 reps: Variations of merkins: Man-Makers, Wide, Diamonds, Carolina Dry Docks, regular merkins. Sprint down 2 leves for 5 sets of legs: Jump ups, step ups, 1 leg curb lunches, jump squats, monkey humpers. Sprint down 2 levels for peoples chair followed by 5 sets of abs in cadence: LBC’s, Dolly, Flutter, Bicycle, Heels to Heaven. Ran to the top of garage up 3 levels. Repeated above sets (with sprints in between) of merkins, legs, and abs for a total of 6 sets (instead of the planned 5 = 30 total sets). At the bottom of the garage, we broke up 4 X 100 yard sprints into intervals including bear crawls + sprint, bunny hop + sprint, high knees + sprint, and lunge walk+crab walk+sprint. Finally, finished with 7’s for 100 yards conducting merkins and squats on each end followed by 5 more 8-count burpees prior to jogging back to the launch. Since we had 1 minute left, we finished with merkins to failure.