I’m not going to lie, while driving to Q this morning I was hoping/thinking ‘no way anyone will post….steady rain, Super Bowl beers and wings, its Monday. I’ll drive by and head home at 5:31.’ YHC hasn’t posted in 13 days due to serious cold and the like, so I was definitely operating at about 75%, which is like 50% for most of you. But low and behold, Frack was ready to rock and Frehley wasn’t going to sack on his last day of being 50. So after a brief discussion of pros and cons, audible to drive to opposite of the school for the dry patch provided by the “sure-to-get-blown-to-pieces-by-a-bad-storm” corrugated aluminum roof.
In no particular order but somewhat representative of our actual workout:
SSH x 25
Imperial Walker x 20
Merkin x 15
Mountain Climber x 20
2-hand swings x 25
merkins x 10
sumo squat x 15
burpees x 5
upright rows x 15
squats x 15
clean & press (left) x 15
clean & press (right) x 15
10 merkins
People chair (regular)
With KB for 30 seconds
Overhead press x 15
1 hand swings (l) x 15
1 hand swings (r) x 15
5 burpees
Hammer curls x 20
Horizontal rows x 15
10 merkins
tricep extension x 15
Plank row (left) x 10
Plank row (right) x 10
repeato of Peoples chair set, with up right rows and curls
LBC x 15 w/ KB press
Flutter x 15 w/ KB press
Dying Cockroach w/ KB x 10
Rosalita w/ KB press x 15
Russian Twist x 15
Bear crawl 10 yds to school and back
Broad jumps to school and back
Bear crawl to school and back
2-hand swings x 25
Merkins x 10
Moleskin
For the most part we stayed dry. The roof is good enough to have 5 to 7 pax when weather is less than optimal, but obviously not much space to get any distance exercises in. Given that yesterday I couldn’t even breath and was on my 3rd box of Sudafed, I think we got a lot done.
Announcements:
Check weekly e-mail for Q school. Runstopper in charge this weekend, so make sure to announce at workouts and get newer or so to be Qs to HC. There is a link to sign up so get a slot.
Mud Run sign-ups are live
Team Chepul Hill forming team for March race for brain cancer. See the link and sign-up or donate.
Market Timer
Drew the short straw when I signed up for the 11/18 QIC slot, but its time to get used to the winter weather, so suit up and off we go.
5 burpees OYO
SSH x 25
4 burpees OYO
Peter Parker Merkins x 15
3 burpees OYO
Imperial Walker x 20
2 burpees OYO
Mountain CLimbers x 20
1 burpee OYO
Mosey over to fountain/wall at the Brixham Tent.
Bear crawl 15 yds up sidewalk
Sideways plank walk on all 4 walls #crowdpleaser
Bear crawl back out to lot
4 corner merkin/mosey around fountain/park
Wide-arms x 10
Diamonds x 10
Hand release x 10
Carolina Dry Docks x 10
Jog over to Loch Ness:
Wall #1 = Dips x 10 (in cadence) Derkins x 10 (in cadence)
Wall #2 = repeato
To the grassy field:
Tunnel of Love
(Near mutiny by Honey Bee & Haggis due to soreness from Thunder Road)
Split into 2 groups
Partner 1 – lap around Loch Ness with 10 jump-ups at halfway point
Partner 2 – 10 merkins, 10 Mountain climbers, 10 squats on repeat until P1 returns
Flapjack
LBC x 15
Flutter x 15
Rosalita x 15
Dolly x 15
Mason Twist x 15
Head back home, with one last 30 yd bear crawl on the way
COT
Moleskin
The temperature was definitely an eye opener this morning. Haggis was be wildered that I did not bring my trusty hat again similar to the rainy post-Halloween Stonehenge, but alas I remembered it. Great push by everyone, in spite of the wind making the runs a challenge. Was
great to see over 30 pax out on the winter season opener (even though its technically not winter)
T-claps to Haggis, Mighty, Frasier and Honey Bee for posting after solid work at Thunder Road.
Hope I didnt miss anyone there.
If I botched attendance, I apologize. My phone ran out of space at the end and was trying to remember all.
Announcements
Need to sign up for Christmas party by 11/20. Link in weekly e-mail.
Joe Davis Run sign-ups are live. Get on it, last year I believe we had 70 guys. Lets get 100.
Last week for Sole Redemption, get shoes to your Shoe Q by Friday for Saturday delivery.
The superfecta of a Friday night Halloween, candy overdose, cold temps, and rain was enough to keep most inside and YHC posted mainly due to his Q responsibilities. There is a parking deck around here somewhere, but we are already wet so lets get the show on the road.
Mosey to Pei Wei (as Tiger Rag drives the wrong way around the traffic circle to catch the pax at 6:01)
SSH x 25
2 burpees
Imperial Walker x 20
4 burpees
Peter Parker merkins x 20
6 burpees
Mountain Climbers x 20
8 burpees
Head towards Premier Parking Deck
Bear Crawl to Ballantyne Resort lot, mosey, lunge walk to corner
(Frehley upset about low attendance in moderately bad weather)
At The Lodge hill;
6s with squats at the top, merkins at the bottom
(shouts from various pax to get to parking deck)
Hit the Deck:
Group 1 – sprint up the parking deck, 10 jump squats, sprint back
Group 2 – nonstop donkey kicks on wall
Flapjack
Peoples Chair with shoulder press x 40
10 merkins, sprint up deck, LBCs x 20
jog around corner to next ramp
5 burpees, sprint up level 2, flutter x 20
jog around corner to next ramp
15 merkins, sprint up level 3, Dolly x 20
jog around corner to next ramp
10 burpees, sprint up to rooftop….shouts & threats from
various pax about rain.
After brief debate and support from Haggis, Russian Twists x 20
Back down to level 1:
10 merkins, broad jumps to wall, 10 merkins, broad jumps back (or kangaroo hops)
10 plank in & outs, bear crawl to wall, 10 Plank in & outs, bear crawl back
10 squats, lunge walk to wall, 10 squats, lunge walk back
Repeato on various parking deck drills with Pax choice
20 Mountain climbers, backwards sprint up deck, Haggis chooses AMRAP merkins
(haggis does 41, Frehley does an amount less than Haggis)
10 merkins, backwards sprint up level 2, TR chooses 1-legges Dolly x 20 (each side)
10 burpees, backwards sprint up to level 3, Outback chooses Peoples Chair with
30 second hold with leg up (each side)
10 plank in & outs, sprint to roof, Mother Hubbard calls for 10 merkins
Mosey back to home
COT, name-o-rama, coffeteria ASAP
Moleskin
The temp, wind and rain certainly made for a less than desirable morning but Frehley
was not happy about the attendance. Various “we have worked out in weather worse than this”
and sordid tales from last winter’s cold mornings could be heard. He even considered the crime
tweet-worthy, but alas didn’t bring his phone to coffeeteria. Consider your self warned, FC is expecting your active participation.
It was nice to get a break in the parking deck, but YHC thought we are already wet and cold, so
no hurry to get there. Various shouts and disagreement here, but we did spend about 75% of the
morning under cover.
Announcements
Get your shoes in this week to your site Shoe Q.
Joe Davis Memorial Run sign-up is live, see website
Planned Q Haggis was delayed en route to Charlotte so called for a backup, and YHC was happy to oblige. Safe travels Haggis…
SSH x 25
Imperial Walker x 20
Peter Parker Merkins x 15
Mountain Climbers x 20
Loch Ness Wall #1
Set of 11s:
10 jump ups, 1 squat
9 jump ups, 2 squats,
etc.
Loch Ness Wall #2
Dips x 10 in cadence
Derkins x 10 (standard count)
Dips x 10 (in cadence)
Derkins x 10 (standard count)
Mosey to grassy field:
Plank it up, all pax hop over legs all the way down the line.
Return to plank at end of line until all pax complete.
Over the wooden bridge, w/ lunge walk
BOA Hill
Set of 6s:
5 burpees at the top, 1 merkin at bottom
4 burpees, 2 merkins, etc
Back to old SPX parking lot (Soon to be home of Snyders Lance!!)
Partner up:
Partner 1 sprints up hill to bridge, 10 merkins, sprint back
Partner 2 performs 10 flutter, 10 dolly on repeato
Flapjack
Partner 1 half way up hill to Snyders sign, 15 squats, sprint back
Partner 2 does 10 LBCs, 10 Rosalita on repeat
Flapjack
In the lot:
Bear crawl across, 10 merkins, bear crawl back, 10 merkins
Crab walk across, 5 merkins, crab walk back, 5 merkins
Standing broad jumps across lot
Mosey back to home, with lunge walk over bridge.
COT
Great weather this morning and big group between all 3 cohorts.
Expecting some great times at the Leatherneck with the number of pax showing up for Mud Run prep.
Grab your neighbor, lets get 40 pax to Bagpipe/Swift. Almost there.
YHC was burning through the parking lot with seconds to spare this morning, almost ran over a few pax, but in time to execute a perfect Ace Ventura parking job between Frehley & Probation’s cars. No damage. No time for chit-chat
SSH x 25
Peter Marker Merkins x 15
Mountain climbers x 20
Squats x 15
Parking lot drills:
plank rows (left) x 10, sprint 25 yds, 10 merkins, back for plank rows x 10
plank rows (right) x 10, sprint 25 yds, 10 squats, back for plank rows x 10
2-hand swings x 20, sprint 25 yds, 5 burpees, back for 2-hand swings x 20
hammer curls x 20, sprint for 10 merkins, hammer curls x 20
1-hand swings x 15 (left), sprint & 10 squats, back for 1-hand swings x 15
1-hand swings x 15 (right), sprint & 10 merkins, back for 1-hand swings x 15
Partner up, lap around soccer field for Catch me if you can w/ 5 merkins @ transition
Lunge walk width of soccer field w/ 10 goblet squats every 10 yds
Mary
Dolly w/ KB press x 15
LBC w/ KB x 20 (wingman)
Heals to Heaven x 15 (frehley)
Dying cockroach w/ KB x 15 (Tussaud??)
Diamond merkins on KB x 10 (Deadlift) – which is a brutal experience
Hill:
10 horizontal rows, up hill & down, 10 horizontal rows
10 1-hand press (left), up hill & down, 10 1-hand press
10 1-hand press (right), up hill & down, 10 1-hand press
10 overhead press, up hill for 5 burpees & down, 10 overhead press
Mosey home
15 sumo squats
15 2-hand swings
Announcements:
Tussaud will have a spin-off workout Tuesdays for extra Mud-Run prep from now until Oct 4.
Less running than Swift but more obstacles than Bagpipe. So feel free to join if you want some
good cardio and obstacles. You should probably soak your shoes prior to recreate the actual experience.
Frasier & Champagne are getting a tutoring program off the ground for Matthews Elementary.
Once a week at 3:15pm, day has yet to be determined. Contact either with interest.
Reminder to all to stay vigilent in the gloom, especially when in small numbers after the recent
incident at Centurion.
MT
Foxhole was business as usual this morning, leaving an option for early risers, KB faithful, and those
off to normal workday hours. Ten posted for a #FreestyleQ workout, with last minute dual leadership
from the MTs.
Market Timer on Q
SSH x 25
Squats x 20*
* heckling from Frehley because YHC varied COP and dropped my typical Favorite 4 exercises
Peter Parker Merkins x 15
Mosey to Field, partner up:
P1 – 25 2-handed swings
P2 – AMRAP mountain climbers
flapjack
P1 – 15 goblet squats
P2 – AMRAP LBCs
flapjack
P1 – 15 overhead press
P2 – AMRAP merkins
flapjack
P1 – 15 horizontal rows
P2 – AMRAP squats
flapjack
P1 – AMRAP KB sumo squats
P2 – sprint width of field, 5 burpees, sprint back
flapjack
P1 – 10 plank rows left, 10 plank rows right
P2 – AMRAP flutter
Madame Tussaud lead:
Partner up with like KB size.
9-12-15-12-9 pyramid of 2-hand swings with 2 KBs
6-9-12-9-6 pyramid of clean with 2 KBs
6-9-6 pyramid of snatches, each side
COT
Great work by all today. Last minute audible to co-Q after Tussaud wanted to lead with some
heavyweight reps. Pretty sure we will be feeling this one in the morning.
Puppy Love, who visits Foxhole on holidays, was happy he posted. Loogie drew the short straw and
teamed up with Tussaud and his 70 lb bell, but was hammering the reps.
Enjoyed the rare Monday coffeeteria where we discussed unmanned aerial vehicles, Philmont’s
journey, cookie recipes, packaged foods, and numerous other topics. Those who were expecting a link to a discussed set of JPEGs, I’m leaving this out of the backblast. DM me or ask Wingman for an IP address.
Sorry Frehley…..
20 men headed back to school for the basics – hills, walls, and cardio. Cooler temps made the morning somewhat enjoyable. I think.
SSH x 25
Imperial Walker x 20
Merkins x 15
Mountain climbers x 20
Jog to Firebird’s wall, partner up;
Partner #1 – parking lot sprint 50 yds, 10 merkins, return
Partner #2 – nonstop jump-ups until partner #2 returns
flapjack
Partner #1 – parking lot sprint 50 yds, 20 squats, return
Partner #2 – nonstop jump-ups until partner #2 returns
flapjack
To the Fountain:
Partner #1 – lap around the 2 buildings, stopping halfway for 20 mountain climbers
Partner #2 – 10 dips, 10 derkins, 10 squats on repeato until partner returns
flapjack
Partner #1 – lap around the 2 buildings, stopping halfway for 10 burpees
Partner #2 – 10 dips, 10 derkins, 10 squats on repeato until partner returns
flapjack
Standing broad jumps 20 yds, bear crawl 20 yds
To the Firebird’s Hill:
Partner #1 – sprint up hill, back down (1 time)
P #2 – nonstop LBCs, then flapjack
Partner #1 – sprint up hill, back down (2 times)
P #2 – nonstop flutter, then flapjack
Partner #1 – sprint up hill, back down (3 times) #crowdpleaser
P #2 – nonstop dolly, then flapjack
Partner #1 – sprint up hill, back down (2 times)
P #2 – nonstop rosalita, then flapjack
Partner #1 – sprint up hill, back down (1 time)
P #2 – nonstop Mason Twist, then flapjack
Puppy Love closes it out with his proprietary bicycle pain session
Head back home
Elbow plank 10 count, 5 merkins
Elbow plank 10 count, 5 merkins
COT
Moleskin
Solid cardio today with lots of running mixed with the classics. Outback & Mic Check were hammering the hill runs. Yogurt too.
Frehley skipped KBs #weak
Tech fail as my phone didnt record my attendence speech so I know I’m missing someone.
My bad, sound off below. Thanks, enjoyed my first Maul Q.
The summer season took its toll on Foxhole this morning with only 5 pax posting. Apparently fartsacking or spending quality time with family is more important than swinging kettle bells.
SSH x 25
Imperial Walker x 20
Merkins x 15
Mountain Climbers x 20
Field of Dreams perimeter drills:
Start in corner #1
2-hand swings x 20, 10 merkins
Run to corner #2
hammer curls x 15, 10 squats
To midfield
plank rows left x 10, 5 burpees
To corner #3
plank rows right x 10, 20 mountain climbers
To corner #4
2 hand overhead press x 10, 10 merkins
To midfield
Goblet squats x 10, 5 burpees
To corner #1
Horizontal rows x 10, 10 squats
To corner #2
1 hand swings x 10. 20 mountain climbers
midfield
1-hand swings x 10, 10 merkins
corner #3
clean and press left x 10, 5 burpees
corner #4
clean and press right x 10, 10 squats
midfield
1 hand press left x 10, 20 mount. climbers
corner #1
1 hand press right x 10, 10 merkins
corner #2
sumo squats x 10, 5 burpees
Mary
LBCs x 15
Flutter x 15
Dolly x 15
Mason Twists x 15
Luganis x 10 OYO
Rosalita x 15
Lunge walk 25 yds w/ KB to sideline
Mosey home:
5 hammer curls
5 goblet squats
5 hammer curls
5 goblets squats
20 2-hand swings
10 tricep extension
COT
SSH x 25
Imperial Walker x 20
Merkins x 15
Mountain climbers x 20
Parking lot drills:
plank rows (left) x 10, sprint 25 yds, 10 merkins, back for plank rows x 10
plank rows (right) x 10, sprint 25 yds, 10 squats, back for plank rows x 10
2-hand swings x 20, sprint 25 yds, 10 merkins, back for 2-hand swings x 20
hammer curls x 20, sprint for 20 mountain climbers, hammer curls x 20
1-hand swings x 15 (left), sprint & 10 squats, back for 1-hand swings x 15
1-hand swings x 15 (right), sprint & 10 merkins, back for 1-hand swings x 15
Partner up, lap around soccer field for Catch me if you can w/ 5 merkins @ transition
Lunge walk width of soccer field w/ 10 goblet squats every 10 yds
Mary
flutter w/ KB press x 15
LBC w/ KB x 15
rosalita w/ KB press x 15
Dying cockroach w/ KB x 10 OYO
Russian twists w/ KB x 15
Hill:
10 overhead press, up hill & down, 10 overhead press
10 horizontal rows, up hill & down, 10 horizontal rows
10 1-hand press (left), up hill & down, 10 1-hand press
10 teabag squats, up hill & down, 10 teabag squats
up hill for 2-hand swings x 25 OYO
COT
Solid performance by all today. Rip Curl is 3 weeks in and hammering it. Mic Check & Mighty pushing as usual, but Teddy & Tussaud may have inched them out today. And Tootie wasnt far behind. Good work.
Announcements
F3 dads continues on Saturday
New gear workout coming soon on Thursday, TBD. Check website and email for details
BRR training runs (The mountain goat challenge) coming up
To truly celebrate the 1st day of summer, you need to attend Stonehenge:
http://abcnews.go.com/US/wireStory/pagans-mark-summer-solstice-replica-stonehenge-24248447
SSH x 25
Imperial Walker x 20
Merkins x 15
Mountain Climbers x 20
Loch Ness wall #1
Dips x 10 (in cadence)
Derkins x 10
Dips x 10
Incline merkins x 10
To wall #2
10 jumps up
10 squats
10 jump ups
10 squats
Grassy field
High knees across
A$$ kickers back
Karaoke across
bear crawl back
Crab walk across
Mosey over the bridge to BOA hill
6 on the hill with squats at the top, merkins at the bottom
Jog up to 521 bridge:
Peoples chair w 40 shoulder press
Standing broad jump across bridge #crowdpleaser
Jog to soccer field:
10 merkins, sprint, 10 merkins
10 plank in & outs, sprint, 10 plank in & outs
20 mountain climbers, sprint, 20 mountain climbers
Parking garage for Mary Merkin ladder
LBCs x 15, up deck incline, 5 merkins
Flutter x 15, up deck incline #2, 4 merkins
Dolly x 15, up deck incline #3, 3 merkins
Puppy love leads bicycle x 30, up to top of deck, 2 merkins
Russian twist x 15, 1 merkin
Mosey back home
Announcements
F3 dads
Camp Thunderbird Aug 15th