16 men gathered on the Mckee Road Elementary School grounds to dodge bullets at The Matrix.
The Thang
-Jog around back fields
-Warm up… you know the drill… IW, SSH, Squats
-Playground… you know the drill… three cycles of pull ups, dips and merkins
-Lunge / CDD combo
-Butt kicks / High Knees / Karoake / Back Pedal / Merkin combo
-Mary
-20 burpees
-10 merkins
Moleskin
Nine men gathered for a Monday morning workout.
The Thang [reps shown in aggregate for the entire workout]
– 40 Side Straddle Hops and 40 Imperial Walkers [a man has to warm up, right?]
-250 merkins
-150 squats
-62 pull ups [that is right… 62… anyone can do six sets of ten… but are you man enough to do the extra two?]
-Lots of lunge walks [yes, “lots of” is a quantity… it means “many” or “a lot”… look it up]
-People’s Chair [or what we used to call “Three Minutes of Jack”… you want me on that wall; you need me on that wall]
-Little Baby Indian Run [why “Little Baby”… because it was run in a small parking lot with frequent turns]
-Frolicking in the Field [Sound of Music Style]:
-The minutes of Mary
-Finish
Moleskin/Observations
-The US governement may be shut down, but not Area 51. No sir, Area 51 operates under it’s own rules, with no funding required.
-Today’s workout was delivered at an easy pace. Never rushed; never hurried. Just pounding consistently for 45 minutes. I expect the pecs and glutes will be screaming from the merkins and lunges/squats.
-Floor Slapper arrived late again. But instead of driving his car into the COP to join the workout, today he just “let the PAX find him” wandering around in the gloom like a Duke Univesity graduate in search of a floor to slap.
-Uncle Leo got a haircut. Looks sharp, but miss the bedhead.
-It’s official… I have run out of ideas for workout names. I’m tapped out. So, today’s workout has been named Mr. T. Why? Why not?
-Alf is on Q next week… should be fun.
27 men started the week the right way.
The Thang
Squat X 30
IW X 30
SSH X 40
Merkins X 30
Partner Up: Partner A = parking lot sprint [route in the shape of a P, moving counter clockwise around the parking lots by the soccer fields]; Parter B = squats. Rinse and Repeat.
Three stations at playground: 10 pull ups; 20 dips, 30 squats. Rinse and repeat.
People’s Chair followed by 10 decline merkins; People’s Chair followed by 20 decline merkins; People’s Chair followed by 30 decline merkins.
20 yard lunge walk; 10 Carolina Dry Docks. 20 yard lunge walk; 15 Carolina Dry Docks.
Parking lot relay race with 7 man teams. Heat 1 = Team A vs. Team B and Team C vs. Team D. Winning teams advanced to finals.
Close with various core exercises.
Moleskin
-So, Floor Slapper rolled in a few minutes late today. Instead of parking in our normal lot and walking/running 100 yards to join the group [workout already in progress], Floor Slapper enacted his Duke University preferred parking status and brought his car to a halt right next the the PAX. We considered incoporating “car lifting” into the workout but decided against it.
-Good to see Lex Luthor this morning and some other faces I hadn’t seen in a while.
-I know Dora is tired of references to his beard in the backblasts, but as long as he keeps the beard I’ve decided I have to mention it. Today I chose to compliment Dora by telling him that his beard is much more symmetrical than the gnarly beard that Zip-A-Dee was sporting last year.
-Great relay race this morning, though Lobster Roll had to dodge a moving vehicle during his run.
18 men posted at The Matrix for a Monday morning beat down delivered New England style by our very own Lobster Roll.
Warm-up:
Jog to lower parking lot
Squat x 19
SSH x 20
Imperial Walker x 25
Hold plank for 2mins – 20sec each exercise
Mountain Climber
Peter Parker
Parker Peter
Regular Plank
6-inch Plank
Regular Plank
Stations with partner:
Partner 1 –
10 pull ups
20 dips
15 merkins
Partner 2 –
Peoples Chair until Partner 1 completes the above 3 stations
Repeat 3x
Star Fish (part 1)
1- 20 Squats
2- 20 Jump Lunges (10 each leg)
3- 20 Squats
4- 20 Dead lift squats (10 each leg)
5- 20 Squats
10 burpees upon completion
Star Fish (part 2)
1- 15 Merkins
2- 15 Carolina Dry Docks
3- 15 wide arm Merkins
4- 20 tricep extensions (10 each arm)
5- 15 Diamond Merkins
10 burpees upon completion
Mary – All 25 reps unless noted
1- In and Outs
2- Bicycle
3- Reverse Bicycle
4- Crunchy Frog
5- Slow Flutter
6- Heels to Heaven
7- Side oblique (25 each side)
8- Mason Twist (50 count)
Moleskin
– So, Lobster Roll didn’t disappoint with his New England bag of tricks. Good upper body work, good cardio… a bit of everything.
-When Lobster Roll initiated the Star Fish from a different launch point, it blew my mind. Then when he announced a “round 2” for th Star Fish I was really confused.
-Lot’s of chatter from Zippity this morning… as usual. He is our resident smack talker for sure. Good news is that he one of the leaders for the convergence workout on Labor Day… so we will all get our chance to haze him.
-Lot’s of tough core work by Lobster Roll to finish off the workout. His core is strong. Would be good to see Lobster Roll and Countertop have a “battle of the core”.
18 men gathered in the gloom to move their feet as fast as possible. Today’s workout was inspired by the Stanford University men’s soccer team. The Thang was the Stanford Soccer Fitness Test, as follows:
Warm up – 1/2 mile around track with some Imperial Walkers, Side Straddle Hops and Squats to get the legs ready
1/2 mile at full speed [attempt to complete in max time of 2:45]
1:30 rest
6,18, 60 yard shuttle [attempt to complete in max time of 32 seconds]
1:00 rest
1/4 mile at full spped [max time of 1:15]
1:00 rest
6,18, 60 yard shuttle [max time of 32 seconds]
6,18, 60 yard shuttle [max time of 33 seconds]
1:00 rest
1/4 mile at full speed [max time of 1:17]
1:00 rest
6,18, 60 yard shuttle [max time of 33 seconds]
1:30 rest
1/2 mile [max time of 2:50]
Warm down – six minutes of Mary, throw in a few merkins for fun, followed by 1/4 mile cool down lap with a few more merkins along the way
Moleskin
Today’s workout was a fun way to mix things up. Guys seemed to enjoy it. We covered about 2.5 miles on the track/pavement, and did 672 yards of shuttle sprints. We completed the entire ftiness program outlined above, though we added a few extra seconds of rest between certain segments. Nobody was able to complete all elements under the applicable max time thresholds, but Frasier was pretty close. Everyone was really pushing today; impressive work by all. Far Side posted at Fast Twitch for the first time and fell right into the front of the pack. Stone Cold was looking strong, due in part to the aerodynamic nature of his sleeveless shirts. Header went to the back of his closet today to find one of his college soccer shirts… #Glory Days brother, and I love it. Good to see Wolf Man today… stealth-like on the unlit grounds of South Charlotte Middle. Tiger Rag was back from his western adventure — you know, wrestling bears and carrying boulders. By the way, if a bear and Tiger Rag actually did cross paths… which one would flinch? I’m betting the bear might play dead after one stern look from the goateed warrior. But I digress. There were other superlatives this morning I’m sure, but really too dark to see who was doing what. Good collaboration with the co-ed running group today as well… shows that we can effectively share space even with a fairly large group. We even got a few atta-boys out there, but that was probably someone admiring Stone Cold’s svelte physique.
Next week… Area 51 footraces between Fast Twitch and Bagpipe. Tuesday Aug 27… specific time and location TBD. Race format as follows… 1 mile race – heat #1 for guys that run under 7:30; heat #2 for guys that run over 7:30. 4X400 relay race… with the four fastest men from Fast Twitch against four fastest from Bagpipe.
Eight souls braved the gloom and got wet and wild at Matrix Monday morning.
Jog to back parking lot for “Circle of Pain”
1. 10 Burpees
2. Arm circles (preparing shoulders for pain to come)
3. Windmills x20
4. Side straddle hop x30
5. Imperial Walker x30
Jog to playground for circuit
1. 5 Sets Rotate each exercise counting down:
a. Pull ups 10-8-6-4-2 (partner assist)
b. Merkins 30-24-18-12-6
c. Jump Squat 30-24-18-12-6
2. Jog to far end of school for wall work:
– 90 second wall sit
– 60 second hand stand on wall
– 90 second wall sit
– 45 second hand stand on wall
– 90 second wall sit
3. Partnered up
a. perform 50 low squats as team ; alternating partner sprints 100 yards
b. perform 50 diamond merkins as team; “ “
c. partner wheelbarrow race for 50 yards each partner
4. Jog back to parking lot for Ab Work
– mason twists x40
– dollies x20
– reverse LBC x20
– back scratchers x20
– 10 burpees
– LBC x30
– protractor (to the last second!)
We worked it hard despite the small crowd. Zippity was his usual chatty self, and with his new $10 haircut he was looking especially sharp this morning [editorial comment added by Joker]. Well deserved respect goes to those who braved the rain instead of staying in bed!
Posted on behalf of Alf…
19 PAX rolled out for an early Monday morning story of good news and bad news on YHC’s first time Q. The good news: A burpee free workout. The bad news: No one could physically raise their hand and ask for some burpees by the end of it.
The Thang:
Warm up:
SSH x 50
Slow Squat x 20
Merkin x 40
Caralina Dry Dock x 40
Head to sidewalk
Partner up for some quad and shoulder work
Partner 1: Sprint to cone at 50m, 30 CDD’s, sprint back
Partner 2: Lunge in place until partner tags
Flapjack and Repeat with each partner running for 30, 25, 20, 15, 10, 5, and 0 CDDs.
Plank-o-rama when done
Mosey to rock pile
Ditch your partner and pick up a man size stone. Preferably not one covered in fire ants, unless you want to sit this round out.
OYO
10 front raises
20 push presses
30 squats
Repeat for 3 turns. Add 5 extra reps to each exercise on the 3rd cycle.
Mosey back over to school
People’s chair
Balls to the Wall
Decline merkins x 20
People’s chair
Balls to the Wall
Incline merkins x 20
People’s chair
Balls to the Wall
CDD’s x 20
(Based on the chatter down the line this 3rd set was a huge crowd pleaser)
Head to the end of the parking lot for some Jack Webb: 1 merkin, 4 air presses, 2 merkins, 8 air presses… through 10 merkins, 40 air presses. Mix up the sets with some diamond, staggered and wide arm merkins.
Mary
LBC x 40
Dolly x 30
Flutter x 30
OYO – sprint to fence on the other side of track, 20 decline merkins with feet on top of the fence. Sprint to parking lot for COT.
Moleskin:
Thanks to Joker and the rest of the PAX for the opportunity for the 1st time Q. When YHC planned out the workout I thought 160+ CDD’s would make for a nice shoulder workout. YHC neglected to realize 19 PAX in that position for an extended period of time sort of ruins the view of a good sunrise.
Looking forward to the next opportunity to lead this group.
18 men gathered this morning for a football-inspired training session.
The Thang
Squats X 30
Imperial Walker X30
Side Straddle Hop X 30
Merkins X 40
Field Work
-Karaoke 50 yards and back
-Karaoke [facing other direction] 50 yards and back
-Back pedal 50 yards and back
-Back pedal 50 yards and back
-Sprint 50 yards, jog back for recovery, 10 merkins at finish… rinse and repeat total of six times
-Sprint 75 yards, jog back for recovery, 10 merkins at finish… rinse and repeat total of four times
-Sprint 100 yards, jog back for recovery, 10 merkins at finish… rinse and repeat
At the Playground
-10 pull ups; 20 decline merkins; 30 dips
-Plank
-10 pull ups; 20 incline merkins; 30 dips
Mosey to parking lot
-50 slow squats
-LBC / Dolly / Flutter Kick
-Diamond merkins X 20
Mosey to field
-Bear crawl / crab crawl / bear crawl
Mosey to parking lot… finish with ten burpees
Moleskin
-Once again, Zip-A-Dee was the first in the parking lot.. what time does he show up… 0500, 0445?? Only he knows for sure. And when I rolled into the parking lot I think I heard him rockin out to the Indigo Girls this morning.
-On the other end of the spectrum was Deet… arriving at the workout with about seven minutes remaining… just kinda strolled into the COP and started working out. Not sure if you got your money’s worth today Deet… hope to see you back next week… maybe you should carpool with Zip.
-Lot’s of chatter during warm-ups today, but things go pretty quiet once we got into the sprints.
Ten men gathered at South Charlotte Middle School for that little workout call Fast Twitch.
The Thang
On the track…
3/4 mile warm up
IW X 24
200 Meter run with 200 Meter recovery X 4
400 Meter run with 400 Meter recovery X 2
On the field…
120 Yard sprint to goal post; 20 merkins and 20 squats; 120 yard sprint to goal post; LBC X 24
120 Yard sprint; 20 merkins and 20 squats; 120 yard sprint; LBC X 24
120 Yard sprint; 20 merkins and 20 squats; 120 yard sprint
Mosey to parking lot…
Plank
Wide-arm Merkin X 24
Dolly X 24
LBC X 24
Moleskin