Into the drizzling Monday gloom, 16 of Ballantyne’s finest racked their iron and rumbled off into the darkness for a downPAINment including the ring of fire and heavy metal suicides.
The Thang:
Run to corner for COP
– SSH x 30
– Forward lunges x 10 per leg
– Mtn Climbers x 20
– Backward lunges x 10 per leg
– Merkin jacks x 20
– Side lunges x 10 per leg
Rack ‘em and head to the field for a Ring of Fire (or NASCAR circuit – constant left turns)
(made sure to run through some mud on the way to keep the PAX tough)
– Circle up at mid-field with all PAX doing an exercise until half the PAX run one by one around the circumference of the circle, then switch to the second exercise while the second half of the PAX run around the circle.
First cycle:
– 2 hand swings
– Bent over rows
Second cycle:
– Clean and press
– Figure 8
Third cycle:
– 2 hand upright rows
– Halo
Head to the sideline for Partner Suicides – partner up size doesn’t matter
Round 1
– Partner 1: Run 25 yds and back, Partner 2: Peter parker merkins
– Partner 1: Run 50 yds and back, Partner 2: KB press dolly
– Flapjack
Round 2
– Partner 1: Run 25 yds and back, Partner 2: Parker Peter merkins
– Partner 1: Run 50 yds and back, Partner 2: LBC w/ KB
– Flapjack
Round 3
– Partner 1: Run 25 yds and back, Partner 2: KB burpees (not as hard as YHC wanted it to be)
– Partner 1: Run 50 yds and back, Partner 2: KB press flutter
– Flapjack
Spread out for Turkish Get-ups
– 3 to 5 per side (tutorial-o-rama to those new to get-ups)
Farmer’s carry – Catch me if you can around one soccer field
Head back to cars for some Mary
– LBC w/ KB above head
– Mason twist w/ KB
COT
The Naked Moleskin:
Before the bells were even lifted, Mighty Mite was lobbying for an amended workout due to the inclement weather. Not sure if MM had a crazy Sunday night or not, but the request was denied. It was 100% or nothing out there today and the PAX delivered. Great work men!
The ring of fire (name administered ½ way through the set) was aptly named as the rep count climbs high when you are waiting for 8 guys to make their way around the circumference. A competing name was the NASCAR circuit (due to the constant left turns), however ring of fire better described the feeling in YHC shoulders during the upright rows.
Blue Steel and Launch Pad brought it again on their second post. Thanks Abba for EH’ing them as their youthful speed keeps us old guys on our toes. Thanks for the push!
Speaking of speed, Zoolander made his debut at Foxhole with some serious smoke boots out there during the heavy metal suicides. There were definitely some others hot on his heels, but in the dark gloom this morning, YHC was having a hard time seeing everyone. You know who you are. Nice work!
It was an honor to lead the Foxhole faithful today. It was the biggest turnout to date and a strong group of guys. Aye!
Announcements:
Chipotle on Q for Bagpipes tomorrow. Watch out, it might get a little spicy.
Bagpipes vs. Fast Twitch track and field runoff scheduled for August 27. SOB unite! (and bring your smoke boots)
Mic Check and Long Distance on Q at The Maul on Wednesday. Get your window shopping done early!
5:30 am came and 8 strong headed into the gloom with visions of musical Tabata in their heads. When the music stopped, we all had a feeling of “what the h— just happened and why do I have fake grass and black pellets stuck to my head?” It was a scorcher and this is how it went down…
The Thang:
Run to other end of parking lot for COP
– SSH x 30
– Mountain Climbers x 20
– Toe Touches x 20
Rack your bell and run to the far end of the lower lot for 15 min of Musical Tabata (30 sec exercise / 15 sec rest)
– Station 1: 2 hand swings
– Station 2: Clean and Press (switch hands each time)
– Station 3: 1 hand swings (switch hands each time)
– Station 4: Figure 8
– Station 5: Halo
Rest 30 sec then Rinse & Repeat
Rest 30 sec then Rinse & Repeat
(Freeley’s especially liked the 70’s porn music for rest periods during the first set)
The Tabata was brutal so the PAX took it easy and did some farmer’s carry / catch me if you can out onto the lower field and around once
– Partner 1: both bells farmer’s carry
– Partner 2: merkin-jacks then catch partner
When the QIC and PAX regained some O2, lined up on one side line
– Burpee inch worm ½ field / bear crawl 2nd half (crowd pleaser)
– Crab walk ½ field / Mosey back to start
Spread out for Turkish Get-Ups
– 5 get ups on right w/ KB
– 5 get ups on left w/ KB
(5 looks easy on paper but this was intense – Champagne was wishing he chose the smaller bell for this part)
Partner up for 10 more minutes of Musical Pain (45 sec of music – 10 sec switch)
– Partner 1: 2 KB racked squats, Partner 2: run around circle (MT complained of dizziness)
– Flapjack
– Partner 1: 2 KB calf raises toes in, reg, out, Parther 2: run other way around circle (to straighten MT back out)
– Flapjack
– Partner 1: 2 KB shoulder shrugs, Partner 2: karaoke back and forth next to circle
– Flapjack
– Partner 1: 2 KB merkin / dip, Partner 2: side shuffle back and forth next to circle
– Flapjack
Run back to cars for COT
The Naked Moleskin:
– It was a strong group of guys out there today. The Worm was fighting past the war wounds of last Wednesday’s Maul, and Champagne is coming back from a calf injury. You wouldn’t know it if you saw the effort out there today though. #StrongSOB
– YHC got the general impression that the musical Tabata was well received. Even though Freeley’s did not enjoy some of the music selections, he seemed to really relate to the 80’s soft rock rest music. #MoreNextTime
– This was a non-stop beatdown from start to finish and if you are like YHC, you are going to be enjoying that tingle of muscle exhaustion all day. Don’t worry, you can thank me later. See you in the gloom!
Announcements:
– In the COT, there are starting to be murmurings of the SOB joining the next GORUCK class. There are GORUCK workouts starting on Friday 8/9 at Carmel Middle School.
– Champagne and Purple Haze are starting a 3rd F workout at Panera Carmel Village 6:30am starting Friday Sept 6 after Centurion.
While our GORUCK brothers were still receiving their beat down, 10 strong SOB took to the streets of Ballantyne Corporate Park in a demonstration of solidarity. The question on everyone’s mind… will I be the one to recycle merlot?
The Thang:
Run to renovated parking lot for lunge-o-rama
– SSH x 30
– Forward lunge x 12
– Side lunge x 12
– Back lunge x 12
Legs now loose – run to Field of Bulls at a quick pace
– stop for plank-o-rama (side, leg up, regular with alternate leg and arm, etc.)
Enter the Field of Bulls for a legs / chest attack
– Sumo squats x 30
– Merkins w/ side plank x 40 alternate each side
– Single leg rising dead lift x 15 each leg
– Wide Merkins x 40
– Jump Squats w/ pause at bottom x 20
– Diamond Merkins (tucked elbows) x 20
– Calf Raises x 10 in, x 10 mid, x 10 out
– Dive-bomber merkins x 10
– Bonus just for Market Timer: monkey humpers x 40 (lots of laughs until quad burn set in)
Run through the parking lot toward the lake with hill (name?)
– Stop for non-stop LBC until all accounted for, but wait, where’s Higgins?
– More on that in the Moleskin, but we were now 9.
Arrive at hill with lake for crawl thru in honor of our GORUCK brothers
– Everyone plank / pike shoulder to shoulder
– 1st person crawls under all then runs around lake
– each person follows
– 1st person comes back and plank/pikes
– everyone comes and crawls through to resume position
Another shout-out to our GORUCK bros
– merkin inchworm (risky call by YHC)
– reached 4 merkins – not a bad start (#crowdpleaser)
Since we were by a perfectly good hill,
– Century Set: P1: burpees, P2: up and down hill (this was the best chance for recycled merlot)
– Continue to a cumulative count of 100 burpees
– YHC was odd man out and called the exercise when 50 burpees reached
Run back to Loch Ness woods
– Stopped off at the field of bulls to try the merkin inchworm again, but could not get the train to move – Next Time…
Continued run
– Stop for Freddy Mercury x 30
– Stop for Imperial Walkers x 30
Enter the Loch Ness woods – Divide into 2 groups
– Pullups x AMRAP
– Inverted Rows x AMRAP
Rinse & Repeat
The Naked Moleskin:
– As posted on Twitter as a pre-blast, YHC was on a quest to see some recycled merlot and planned a beat down to get it. Although a few thought about yakking during the burpee / hill century set, YHC failed. These are some strong SOB. Nice job brothers!
– On the way to the lake with the hill, we lost Higgins. During warm up, he shared with me that it was his second post and he was still recovering from back surgery earlier this year. He was EH’ed by Mic Check who was conveniently missing this AM. When we found Higgins after some searching, he waived us on. We are praying that it was nothing serious and you will be back out in the gloom with us soon! Aye!
– Wingman thought it was appropriate before the merkin inch worm to show us all his upper thigh. Nice try but that’s not motivation Wingman!
– Everyone seemed to like Soft Pretzel’s version of the Imperial Walker which does resemble a waltz of some sort. Bratwurst also liked the calf raises and their similarity to a ballet move. It seems dancing was a common theme today.
Announcements:
– F3 Dads Camp – Sign up! There are already 150 people signed up and it is bound to be a great time.
– Foxhole on Monday – Elon Park Elem. Honey Bee on Q with a special surprise involving Tabata and the Kings of Leon.
5:30 came and the men of Ballantyne charged full-on into the Foxhole gloom. With our brother Market Timer down with a back injury after a particularly brutal Stonehenge (he was QiC), there was a particular fervor in the air to make a solid downPAINment on the week. Mission accomplished. Here is how it went down.
The Thang:
Rack your bell and run down to parking lot by the fields
Warm-up COP
– SSH x 30
– IW x 25
– Mountain Climbers x 25
Partner up for catch me if you can around field and to the base of the hill
– Partner 1: farmers carry
– Partner 2: 5 merkin jacks then catch partner, flapjack
Line up at base of hill – for sets of 11’s
– Upright rows / run up hill / pull-ups (audible called mid-way through – Q was a bit aggressive with this call)
Changed plan to sets of 7’s
– Squats with KB / run up hill / burpees (no KB)
– 2H Triceps extensions / run up hill with KB / 2H biceps curl
Circle up in the field for COP
– 2 handed swings x 20
– Diamond merkins on KB x 20
– 1 handed swings x 10 each arm
– Traveling merkins w/ KB row x 20 (total – thanks for clarifying Bratwurst)
– 1 handed clean x 5 each arm
Line up on goal line
– Dollies with KB press x 20
– Run 100 yards
– LBC w/ KB x 40
– Run 100 yards
– Dying cockroach x 20
– Karaoke 100 yards
– Protractor (called by Soft Pretzel – thanks)
– Run backward 100 yards
– Rosalita x 20 (get your bell and do what feels right)
– All out sprint 100 yards
Run w/ KB to COT
The Naked Moleskin:
The number of SOB at Foxhole increased 2.4x from last week. It is good the word is getting out about the promised land that is the Foxhole.
When Market Timer was officially placed on injured reserve on Sunday and asked YHC to fill in, YHC felt what better way to remember his sacrifice than to plan a true beatdown for the SOB? In fact, YHC got a little overzealous with the call for 11’s including pullups and had to audible half way through to get back to a mere mortal level of effort. Sorry Mighty Mite, Mic Check, and Bratwurst – it looked like you may have had the full 11’s in you. Next time.
Nice job Long Distance and Chipotle for coming in with 33 lb (clarified not to be 35 lbs) kettle bells on your first visit. You definitely got some street cred for that. Impressive!
The PAX was strong out there today and there was a great competition in the runs. Iron sharpens iron men. Aye!
Announcements:
– Wingman’s first time Q at Bagpipes tomorrow. It sounds like he has been doing some recon and has some tricks up his sleeve. Show up and bring it.
– Mic Check and Mighty Mite are delivering the 1 – 2 punch at The Maul on Wednesday. I heard them conspiring after the workout today. Be afraid…be very afraid!
– Friday Chick-fil-a Arboretum for a little 3rd F. New book. Buy it.
5 of Ballantyne’s brave shed the fartsacks and posted for round 2 of the Foxhole. It was a good turnout and we had a great pain session, but we are still looking for the remaining SOB’s to get in the trenches. If you are reading this and you didn’t post, you should be feeling the peer pressure about now… Aye!
The Thang:
Warm-up COP in front of school
– SSH x 30
– Front lunges w/ twist x 10 each leg
– IW x 30
– Side lunges x 10 each leg
– Mountain Climbers x 25
– Back lunges x 10 each leg
LBJ w/ KB to parking lot by the fields
– 2 arm swing x 20
– KB on ground with toe taps x 30
– 1 arm clean x 10 each arm
– KB slingshot out in front and around back x 10 each way
– 1 arm swing x 10 each arm
– Russian twist x 15
LBJ w/ KB above head to the field for a little Tutorial-o-Rama: Turkish Get-Up
– 5x shoulder lifts, 5x lift to elbow, 5x lift to left hand, 5x lift hip off ground, 5x leg up and under, 5x sweep leg and stand,
– 5x Turkish Get-Ups on each side
Partner up on one side line (KB size matters)
– Partner 1: Merkin rows w/ KB, Partner 2: High knees to other side line 10 knee-ups & back, flapjack
– Partner 1: Figure 8, Partner 2: Karaoke to other side line 20 mountain climbers & karaoke back, flapjack
– Partner 1: Squat w/ 1 arm shoulder press, Partner 2: Butt kickers run to other side line 10 squats
6 Minutes of Mary
– LBC with KB
– Dolly with KB press
– Mission Impossible
– Freddy Mercury (bicycles)
– High plank supermans
– Side low plank hip drops
5 minutes left – head to playground for AMRAP pullups
Then run to COT with KB
The Naked Moleskin:
It was a great day in the gloom. About half way through the workout, the PAX thought they were being stalked by an anonymous red coupe idling at the locked gate to the fields. The concern grew as 20 more cars piled into the parking lot. As the newcomers filed onto the field, the speculation continued. Maybe they were lacross players? Maybe football? Soccer? Market Timer offered basketball as an option. In the end, they were either soccer or baseball players. I swear I saw a baseball bat. Looks like we are not the only ones who know how nice this facility is.
Welcome to The Worm for his first visit to Foxhole. It is good to have you brother. Make sure Mic Check follows through and joins us next week!
Mighty Mite showed us how a 45 lb bell is swung. Strong brother!
Thanks all for joining the PAX this morning and humoring YHC with lower reps / better form and the Tutorial-o-rama session. As TR mentioned last week, taking it slow and focusing on form will pay dividends and will allow some serious beat-downs to occur injury free in the coming weeks.
Market Timer on Q next week. Come prepared!
9 PAX including 1 FNG – Yeager (Eric R.) answered the call to muster at the Foxhole for the inaugural downPAINment. It was a great intro for the Sons of Ballantyne to the world of kettle bells and the location offers many options for the weeks ahead to dish out some serious pain to the PAX.
The Thang:
Honey Bee Lead:
Warm-up COP in front of school
– SSH x 30
– Prisoner Squats x 20
– IW x 30
– Perfect Burpees (4-count) x 10
Partner up for catch me if you can to other parking lot by fields (KB size matters)
– 5 merkin jacks then catch partner
Tiger Rag Lead:
Circle up for Tutorial-o-Rama: How to Swing a Bell
– Two handed swing x 20
– One handed swing x 10 each arm
– Rack the KB to chest and down x 10 each arm
– Various demonstrations of what not to do and how to be a kettle bell master
Then to apply the learning…
– Two handed swing x 20
– One handed swing x 10 each arm
– Clean and press x 10 each arm
– Snatch x 10 each arm
Market Timer Lead:
– LBJ with bells up to the elementary hill
– Start: Mountain climbers x 20, up and down hill, then 2 hand overhead press x 20
– Plank, 6 inches, Plank, Recover
– Start: Knee ups x 20, up and down hill, then upright rows x 20
– Plank, 6 inches, Plank, Recover
To the fields, find your partner
– Partner 1: Bear crawl 15 yds, Partner 2: Lunge walk with both bells
– Flap jack, with partner going 35 yards (questionable distance calculation)
– Partner 1: crab walk 25 yards, Partner 2: Farmers’ carry both bells, then alternating press until Partner arrives
– Flap jack 25 yards
Line it up for some Mary
– Dolly with KB press x 15
– Flutter with KB press x 15
– LBC with no KB x 15
Head back to parking lot for COT
The Naked Moleskin:
It was a great launch of Foxhole with a group of Ballantyne’s finest. The “how to swing a kettle bell” tutorial by TR was good for those new to kettle bells and a good refresher for those who may have been doing it for a while. Thank you TR for coming out to get us started off right and thanks to the other PAX that travelled in for the kickoff.
9 PAX was good but I know we have some other SOB’s that were missed out there. Come on out, YHC will have an extra bell this week and Champagne has a whole fleet of bells to choose from. He said he can bring them if needed (although beware if he offers the 55 pounder – ouch).
Welcome to FNG Eric R. (Yeager). He said he is primarily a runner but was handy with a bell out there. We look forward to seeing him out for some more pain in the future. (We have also started the recruitment efforts to get him on the Bagpipes team). Also, I wonder if he is the first EH by a non-PAX since he got referred by someone who had only heard how great F3 is. Aye!
Overall, it was a great day in the gloom. See you next week for another downPAINment.
It’s time for the SOB to muster in the trenches of Elon Park Elementary. Honey Bee, Market Timer, and special guest Tiger Rag are on Q for the inaugural workout.
Bring your kettle bells and get ready to swing some iron.
When: Tomorrow! 5:30 am, Monday July 8
Where: Elon Park Elementary (park on west side of the school in the main lot)
The bell tolled and 27 PAX including 1 FNG joined YHC for his first visit to The Matrix. YHC wanted to make it memorable by planning in some Monkey Humpers and animal circuits. Judging by the animal noises heard from some of the PAX during the workout, it seems to have been a success.
COP
– SSH x 30
– IW x 30
– Merkin / Peter Parkers x 10
– Monkey Humpers x 20
– Side lunges x 10
– Backward lunges x 10
To Field for Animal Circuits, partner up
– Partner 1: bear crawl, Partner 2: run around field until reach partner, flapjack until bear crawl all the way around
– Partner 1: crab walk, Partner 2: run around field until reach partner, flapjack until crab walk all the way around
Both rounds of animal crawls were #crowdpleasers
To the playground for some back work, split into 3 groups
– Group 1: pull-ups x 10
– Group 2: concrete block rows x 10
– Group 3: dips x 20
– Flapjack until all groups go 2x thru
– Plank-o-rama called by Tiger Rag while everyone finished (unclear rotation instructions by YHC caused a backup on block station)
Back to field for chest-o-rama / Mary
– Merkin with shoulder touch x 20
– Freddy Mercury x 20
– Dive bomber merkins x 10
– Low plank hip drops x 10 per side
– Dolly x 20
– Merkin jacks x 10
#shoulderssmoked – let’s do something else
Go to sidewalk and find partner from before
– Partner 1: Squats, Partner 2: run 100 yards and back, flapjack
– Partner 1: LBC, Partner 2: run 100 yards and back, flapjack
– Partner 1: Rosalita, Partner 2: run 100 yards and back, flapjack
Cooled it down with a mosey through the field to the far parking lot corner
– Plank-o-rama to catch breath and get everyone in line
– Recover to runner’s stance for a jail break back to the cars (Unfair lived up to the name once again)
– LBC “move when called” ad-libbed by Tiger Rag at the finish to take us out
COT
The Naked Moleskin:
Tiger Rag mentioned as we lined up for the 100 yard runs that today’s beat down was probably payback for giving YHC the nickname of a Hornets cheerleader. Perhaps he was right, but judging by the grins in the COT, I think it is just what the PAX needed to start the week off right. There was a strong effort out there by all. Aye!
About half way through the workout during the dolly’s, Joker drove by honking his horn at us. I am not sure why he was not out there with us this morning, but it was probably a good reason if he had the stones to call attention to his absence…
FNG Big Gulp showed some strong effort out there today and it was great to have him in the PAX. We hope to see you in the gloom again soon!
During the runs, Unfair lived up to his name again. I think Bulldog has some competition out there now. Better take it up a notch brother to show the young whippersnapper how it’s done… Fletch (I think as YHC was far back in the pack) actually gave Unfair a run for his money in the jail break though. Nice!
It was another great workout with a strong group of men. Thanks for the opportunity to take the helm today at The Matrix.
24 PAX with 1 FNG leapt into the gloom for a Honey Bee and Skywalker one-two punch to the gut to get the week started off right.
The Thang:
Honey Bee Lead
Little Baby Jog to school (0.5 mi)
COP
– SSH x 30
– IW x 30
– Mr. Miagi’s x 20
– Merkin / Peter Parkers x 15
Indian run around school – 2 lines
Dirty MacDeuce
Set 1: Standard Merkins x 12, LBC x 12, Superman – One arm / one leg high plank x 12
Set 2: Diamond Merkins x 12, Dolly x 12, Peter Parker x 12
Set 3: Dive Bomber Merkins x 12, Rosalita x 12, Parker Peter x 12
Set 4: Wide Merkins x 12, Dying Cockroach x 12, Glute bridge march x 12
Skywalker Lead
Little Baby Jog back to Carmel Neighborhood Park (0.5 mi)
Line up at near side end zone of football field and partner up (size didn’t matter)
– Partner 1: Squats, Partner 2: 100 yds and back – Flapjack until 100 cumulative reps
– Partner 1: Dolly, Partner 2: 100 yds and back – Flapjack until 100 cumulative reps
– Partner 1: Burpees, Partner 2: 100 yds and back – Flapjack until 50 cumulative reps
– Plank-o-rama between sets – 10 count at the end to prevent the spillage of merlot
One last COP with 4 Minutes of Mary
– Dolly x 30
– Hold it!
– Slow Flutter x 20
– Hold it!
– And the best words YHC heard all day – Recover…
The Naked Moleskin:
The Dirty MacDeuce seemed to be a #crowdpleaser with great participation of the PAX especially in keeping YHC honest at the end when O2 deprivation was creeping in and the cadence was going south. There were some good comments on the run back to the park. Hops mentioned he heard just the right amount of groans and Jamboree thought it was a good full body workout.
That was all before Skywalker went intergalactic on the PAX when we took the field at the park. Squats and Dolly were a good pairing with the 100 yd (2x) dash, but the Burpee/dash combo had even the runners in the group gasping for gloom. The final Mary COP was a painful final touch and had the PAX begging for mercy by the second “hold it” call. #crowdpleaser
Welcome to FNG Mike Jackson (World Tour). He really “beat it” out there today during a real “thriller”… Ok enough with the references, but great job out there and we look forward to seeing you again in the gloom.
Announcements:
– New workout (Anvil) beginning this Wednesday (6/19) 5:30 am start at Calvary Church
– Gear workout on Mondays at Elon Park and Boot Camp workout on Saturdays in Indian Trail beginning in July. Expect to see more details on those workouts in the coming weeks.
As the sun came up over the heart of Yankeetyne, the VSF was planted firmly and 14 men leapt into the disappearing gloom for a good old fashioned beat down. YHC has been watching a bit too much Chicago Fire recently so the workout had a hint of firefighter training and based on the comments in the COT, I think everyone felt a good deep burn.
Here’s The Thang:
Go to Stonehenge 1 for COP Lunge-o-Rama
– Forward Lunge w/ twist x 20
– Side Lunge x 20
– Back Lunge x 20
– Prisoner Squats x 25
Go to Stonehenge 2 for COP
– SSH x 30
– Perfect Burpees on the 4 count (Purpees?) x 10
– Merkin Jacks x 10
Run to parking deck… wait a second, where are we going?
In an effort to confuse the PAX, instead of heading to the normal parking deck, we headed up past the movie theater to Ballantyne Village parking deck. Some mumble chatter noted.
Ran up far stairwell to top of deck – Partnered up
Set 1 (flap jack when complete):
– Partner 1: Burpee broad jump until partner returns
– Partner 2: All the way down stairwell and back (5 floors – 10 flights)
Set 2 (flap jack when complete):
– Partner 1: Bear Crawl until partner returns
– Partner 2: All the way down stairwell and back (5 floors – 10 flights)
Set 3 (flap jack when complete):
– Partner 1: Crab walk until partner returns
– Partner 2: All the way down stairwell and back (5 floors – 10 flights)
Plan was to mosey down ramps to bottom, however, the PAX were eager this morning and changed that to an all-out sprint (Nice job – Tiger Rag, Stage Coach, Haggis, Hops, Ice 9, among others who brought their smoke boots this morning)
On the way down to the bottom deck, the PAX specified Mary on each floor on the way down
– Landing 1: Tiger Rag called slow dolly x 20
– Landing 2: Fireman Ed called People’s Chair w/ shoulder presses (wait a second… that’s not Mary)
– Landing 3: Snowflake or Crocket (sorry I forgot, please correct in comments) called Diamond Merkins x 10 (also not Mary)
– After a minor mutiny, we were back on track with Mary for Landing 4…
– Landing 4: Haggis called heals to heaven x 30 (that one left a mark… literally)
– Landing 5: Honey Bee called LBC x 30
– Landing 6: Skip it – abs smoked – proceed to bottom floor
Arrive at basement wall
– Balls to the Wall walk left x 10 yds
– Glute bridge march x 30
– Balls to the Wall walk right x 10 yds
– Superman Planks x 20
– Balls to the Wall Getups w/ Verkin (if feeling spunky) x 5
– Mission Impossible x 25
Go to Hill Out of Hell (PAX surprised that such a perfect sprint hill located so conveniently to a parking deck – thanks Ballantyne)
– Squat jumps x 10 at bottom and each time down
– Up and down hill 2.5 times ending at top
Little baby jog ½ mile to Loch Ness
– Stop for karaoke left / right and back pedal
Go into wooded area with pull up bars
Round 1: Partner up – size matters:
– 10 regular or 15 supine pull-ups (both partners)
– Partner carry up hill to picnic tables (harder than it looks on paper)
– Dips x 30 (both partners)
– Partner drag through grass back to woods
Round 2: Rinse and repeat with other partner carry
For Haggis (who was upset we didn’t get to sprint up the parking deck), sprint down field and back.
Head back to Vine for COT
– Jail break to John J. Delaney if the PAX still had gas in the tank (YHC personally did not and it was a Mosey back)
– Cool down mosey to Vine
The Moleskin:
From the start, the mumble chatter began. YHC had done a superb job of taping the fingers of the gloves since they were getting holes in them. However, YHC chose day glow orange duct tape for the job and instantly was dubbed “spirit fingers.” The tape got the job done though and the gloves were useful in the street crossings – cars really respond well to them for some reason.
There were quite a few smoke boots in the crowd today in the parking deck sprints and at the end back to the COT. Very inspiring after that beat down.
The stairwell sprints were dank, musty, and hot! I heard a few murmurings of the potential for recycled merlot but did not see any. Good job holding it together men!
Once again, thanks for letting YHC take the lead today while Dolphin was out of town. It is an honor to work out alongside such a good group of men. See you in the gloom next week. Aye!