13 posted at The Rock to be on the receiving end of an old school workout and some old man anger. The promise – and threat – was light on running, and heavy on pain – – marginally delivered.
The Thang:
No newbies but Disclaimer delivered nonetheless – we play by the rules here.
Off we went to wind through the Rock’s lavishly smooth parking lots, picking up the various pax who had not yet read the new parking rules for the Calvary AO. Circle up by the pine straw trailer as their customers start to assemble – no takers to join us.
COP:
Mosey to the adjacent parking lot section – line up on the curb.
THE MERKIN LADDER RETURNS – with a half twist:
This was great fun.
On the six for continuous Mary (rest position is knees to chest, no feet on the ground):
3 times through:
All IC.
Mosey back to the middle lot for the DOUBLE DOUBLE NICKEL STARFISH (4 legged version).
Run through 4 stations, at each station you perform 5 of each exercise, twice through.
Each time run back to the center point for: 5 x 8 Count Burpees + 5 x Heels to Heaven, twice through.
Then to the next station.
Twice through all the stations.
Just time for some grinders…..Flipper got our distance just right.
Mosey back to the launch point and, That’s It.
Moleskin
Announcements:
Good solid work by all this morning. A little too much distance between the starfish points so that may have violated my low-running promise. Quite pleased with the modified merkin ladder – this will return. Geraldo will be man’ing the Q next Saturday – fresh off of a successful GoRuck HEAVY – Boom! – Crazy.
You’re welcome.
11 posted at Hydra, just ahead of the certain snowpocalypse in Charlotte. Get yourself to HT and buy some milk. YHC still nursing a sore knee so running will be limited….that’s a shame.
The Thang:
No newbies, No Disclaimer – You’re on your own. Slow trot around the front of the school and circle up in the parking lot.
COP:
Mosey to the concession area and split in 2 groups to minimize crowding.
A little Circuit:
Run to end of fence, then
Run to playground
Run to front of lot
Run back to Concession area:
Keep going for 20-25 minutes-ish
Circle up in Parking lot for Mary:
LBC x 20 IC
Ski Abs x 10 IC
1 Leg Crunch x 10 IC each leg
Ski Abs x 10 IC
Russian Twist x 20 IC
Ski Abs x 10 IC
Line up for Grinders – we sprint like Ted Gynn for 5-ish minutes
Circle up and back to your 6 for more Mary
Dolly x 20 IC
Groiner x 10 IC
Flutter x 20 IC
Groiner x 10 IC
Mosey back to front parking lot and that’s it.
Moleskin
Good work by all this morning. Just trying to keep moving in the midst of the stifling heat and humidity.
T-claps to Grapevine (my homebrewing mentor) for making the drive from Metro to support YHC’s Q. Also to Champagne, Purple Haze and Spackler…..oh yea, they weren’t there. Brothers.
No Announcements.
That is all.
Much holiday chatter about the convergence, manhood, “intensity”, and general territorialism. Nonetheless, a spring-like crowd of 41 pax assembled for a multi-workout morning. Those with a fondness for sandbags (or others who were just not paying attention), followed Radar 50’ to the near parking lot. The bulk of the crowd fell in for a slow mosey through the lots to circle up for a workout with those who can get along with others.
Thang1
Iron Horse in Q:
Circle up for the disclaimer and COP.
COP
Mountain Climber x 15 IC
Merkins – slow civilian count x 15
IW x 15 IC
LBC x 15 IC
Cruise to far parking lot and line up on the curb for Broken Burpees:
50 meter run across parking lot, then 15 x low squat
50 meter run back, then 15 x groiners
50 meter run across parking lot, then 15 x merkin,
50 meter run back, then 15 x flying squirrel
Rinse and repeat with 10 reps of each exercise.
A little flutter to catch our breath.
Last round with 5 reps of each exercise.
Divide into teams of 3 and mosey to the rock pile to select a lifting rock.
Continue mosey to the playground, and then we begin:
P1 runs to pavilion and does 15 x step up, 15 x dip, 10 x step up, 10 x dip, then run to playground.
P2 has been doing continuous sets of: 5 pullup, 10 merkins, 15 LBC’s.
When P1 arrives P2 heads to the rock pile, where P3 has been doing continuous sets of: 10 curls, 10 press, 10 tricep press.
When P2 arrives, P3 runs to the pavilion and we start all over.
Go continuous through 2 sets – until Mall Cop hijacks the Q.
Mall Cop in Q:
Mosey to soccer fields.
Jacobs ladder on the hill: 7 burpees at bottom, run to top 7 burpees at top.
We do 5-6 sets of this…depending on ambition. Ouch.
Back into our groups of 3 for a Mary Relay.
P1 does flutter on one end, P2 is doing Russian twists 100 yards away, P3 runs to P2, tags off, and P2 runs back to P1….and off we go. At some point, we switch to dolly and heels-to-heaven.
This happens for a while.
Time running out and we mosey back to the parking lot for COT.
Done.
Thang2: The Day Zero (so-called) “High Intensity” Hour
About 3 minutes before 0700, Prohibition gave a quick announcement that Day Zero would be experimenting with a “High Intensity” workout and that those brave enough to volunteer would be the Guinee Pigs. 18 men looking to take it up a notch or 3 stepped up to the challenge and followed Radar. This is what we did:
Mosey
45 SSH
25 imperial walkers
Mosey to get sand bags
Partner up
Sand bag run to North Face
38 Burpees OYO
P1- alternate 10 deep squats and 10 calf raises with sand bag until partner get back
P2-run the loop to the bottom of NF. 10 squat jumps and then up the hill
Flapjack & Repeato x 3
P1- Run to Rea Rd and back with sandbag
P2- Run to Rea Rd, bear crawl 30 yards, then sprint back to P1
Flapjack & Repeato x 2
Overhead press & CDD’s between rounds
P1- alternate 10 side lunge and 10 knee tucks until partner gets back
P2- run the loop and up NF with sand bags
Flapjack & Repeato x 2
Plankjacks x 25
P1- walking merkins on sandbags
P2- sprint to Rea and back pedal back
Flapjack & Repeato x 2
Indian run with bags to southern Rea rd entrance.
P1- ab work
P2- down and up the hill with the sand bag
Flapjack
P1- burpees
P2-down and back with bags
Flapjack
Indian run back and drop the bags
Indian run around the lot
Meet up with the other group doing Mary
3 minutes of burpees while the base group finished the Mary Relay.
Joint Moleskin (that’s not a good phrase)
Well done by all.
Based on the size of the pax, it is good that we had split workouts.
For the base (aka normal, aka social, aka friendly, aka super-fit, aka sans-sandbag) group, good flow and effort by all.
For the weirdos, thanks for helping the experiment with a “high intensity” workout. Going to be asking for feedback on how it went and if it lived up to the billing, and they’ll keep you posted on how that goes forward. Sound off if you need a referral for knee therapy.
Cobains to those that jumped in with that group unaware of what was ahead.
Prohibition ran over to BOG during the warmup to explain what we were doing. As BOG said after, he basically told me not to die (a touching moment).
Also of note, Dear Abby is ridiculously fast doing bear crawls. Strawberry tried to give him a run for his money, but couldn’t hang on.
On both workouts, there was not much, if any, talking moments to catch our breath.
Witch Doctor’s father was stalking us from his car, and the sandbag crew was praying for more car traffic in the driveway to grab a break.
Group 1 got a good dose of burpees in the Mall Cop called Jacob’s Ladder – not fun.
In Group 2, McGee was rooting for more burpees, and got some with the final call for 38 – in honor of Radar’s birthday on Monday.
Might have missed one or two on the pax list above – apologies – sound off.
Announcements
Sign up for the F3 Christmas Party – need to be registered by December 4.
There will be food collection for the benefit of the Calvary Food Pantry – more info to follow.
Great take out by Squid. Aye!
First mistake was accepting Hairball’s Monday request to Q. As the week went by I understood the motivation behind that “friendly” solicitation. He must have majored in meteorology. Early reconnaissance noted that the onsite Eagle Scout project of Philmont’s 2.0 was in need of some inaugural testing……so the Soul Crusher was pulled from the weinke file and loaded in the guns for the few brave men who showed. After 36 hours of relentless threats, insults and headlocks, 6 men came to spit into the wind. [T-claps to Fault Line for being the only one of the pax to post willingly and NOT as the result of significant duress].
Thang
Slow mosey around the Day Zero track looking for a dry spot (nope) and circle up on the basketball court.
COP
IW x 20 IC
MC x 15 IC
The SOUL CRUSHER:
1 Burpee
50 yard run
20 Merkins
50 yard run
5 pull-ups [permission to modify to 5 dips]
Mosey back to start.
Rinse and repeat for 20 rounds, moving from 1 to 20 burpees, and 20 to 1 merkins, with the end point (5 pull-ups) staying constant.
Round out the hour with:
LBC x 20 IC
Flutter x 20 IC
Dolly x 20 IC.
Moleskin
Went from Wednesday’s heat to today’s gale storm. I thought we were going to have to tie down during the last 2 rounds when the heavy stuff did, indeed, arrive….sideways. Good work by all the pax today. The Soul Crusher was the result of an ill-planned solo workout last spring. Halfway through I realized, to my soul’s dismay, that this would leave a mark. Our course was a little short on the runs, but the wind and rain compensated for that. Surprisingly no threats directed at the Q. Grapevine pounded these out like it was a stroll in the park. T-Claps to the pax who refused to leave an old man alone on a Saturday workout.
Announcments
None. (Ark building begins at noon.)
Read your email and check out f3nation.com