Mini Murph Strikes Again
8 Pax (including three 2.0s) braved the 55 degree weather for an epic upper body beat down. Many 10 counts were had and lots of huffing an puffing. YHC could barely move the next morning due to the Qdrenaline.
The Thang:
Mosey to lot
Warmup:
Side straddle hops x 20
Merkins x 20
Mountain climbers x 20
Imperial walker x 20
Cheezwhiz through buses
Mosey to playground with backward run, high knees and butt kickers
Mini-murph
10 Pullups
20 Merkins
30 Squats
Repeat 5x
Mary while everyone finishes
LBCs, Flutters
Mosey to wall
Wall squats x 3 (one round with arm raises called by Squid)
Balls to the Wall x 2 (inverted pushups extra credit)
Mosey to the practice field
Bear crawl relay
Partner up
Partner 1 bear crawls (or lunge walk) to 20 yard line and back
Partner 2 does squats
Switch
2nd round bear crawl with side straddle hop
3rd round lunge walk with LBCs
4th round lunge walk merkins
Mosey to bleachers
Grab a bench
3 rounds
10 step ups/jump ups
20 dips
20 decline push ups
Run to top and back down
Back to lot for a little stretching and COT
Announcements: The Count asked for prayer for his dad Clem for health and healing. Also Anson expansion going well. 7-8 men regularly attending.
Torso Torture
12 pax braved the 110% humidity and stagnant air to endure a torso beatdown which included many beloved favorites.
The Thang:
Mosey to Parking area for warm up
Imperial Walker x 20
Merkins x 15
SSH x 20
Arm and back stretch
Plank – 6 inches
Upper body beat down Pt. 1
Partner up
Do as many pull ups as you can do in 1 minute, flapjack
1 minute of dips
1 minute of incline merkins
10 pull ups, switch, for one minute
30 dips
1 minute of decline merkins
5 pull ups, switch, for one minute
25 dips
30 diamond merkins
Mosey to coupon storage area
Upper body beat down Pt deux
1 minute of curls
1 minute of shoulder presses
1 minute of tricep extensions
Repeat
10 curls, 10 presses, 10 extensions
drop it
10 curls, 10 presses, 10 extensions
Mosey to wall
Wall squats with air presses
Lunge walk to curb and back
Wall squats with air presses
Lunge walk to curb
Circle up for cool down and stretch
Deep glute stretch
Toe touch stretch
Moleskine: After nearly two months on the bench, it was fantastic for YHC to hit the gloom and punish the pax. Prayers are welcomed for healing since YHC finds going to the YMCA a bit mundane after doing F3 for 2 years. Yes, there is a fern in the corner of the room and it does appear to be real. No it does not come close to absorbing all of the CO generated by a bunch of sweaty 40 somethings on the elliptical machines (YHC included).
There was much grunting and groaning and the occasional Joker crop dusting (what would the Matrix be without that?). Overall a good time was had by all.
6-13 Compass Preblast
We will be discussing the following questions at Compass tomorrow morning. 6:30 am at the Arboretum Chick-Fil-A.
Read John 1:1-2
1. What does this passage say about the beginning of the story? Have you ever wondered what God did before he created the world?
2. What does it mean to say that we are relational? Do you consider yourself relational?
3. How and when have you felt a longing to belong (in your past or today)?
4. Do you feel like you’ve been invited into God’s story (already in motion) or are you trying to create your own story?
5. What can we do every day to feel more a part of God’s story?
Put on your MAD PJS
25 pax entered the gloom this morning for a hike followed by a full body beat down.
The Thang:
Mosey to Track for COP
Mountain Climbers x 20
Diamond Merkins x 15
Seal Jax x 20
Jump Lunges x 20
Peter Parkers x 15
Mosey through woods to playground
Partner up
MAD PJS (Exercise with Partner Switch)
Partner 1 run, Partner 2 Exercise then FlapJack
Merkins
Air presses
Dips
Pull ups
Jump squats
Squats
Plank up when done
Repeat x 2, Donkey kicks instead of dips 2nd round
Mosey to hill
Bear crawl up and jog down x 5
Plankorama
Crab walk up and jog down x 3
Plank
Take long way back to parking area for Mary
Moleskine: The workout this morning was pretty much non-stop for 45 minutes, with maybe just a few minutes to catch our collective breath. YHC lost his wienke on the trail, but luckily, the acronym stuck and all exercises were recalled. Bear crawls and crab walks are always a crowd favorite.
Announcements:
3rd F at noon Bojangles and after the workout at Pipe Glen Starbucks
Sign up for Golf Tourney
Busch looking for attorney to deal with immigration issues
Mud Run, What Mud Run?
10 hearty souls gathered to endure a brutal post mud run upper body beat down. Each man left it all out on the field this morning.
The Thang:
Jog to parking lot for COP
50 merkins OYO
SSH x 25
40 merkins OYO
Imperial Walkers x 20
30 merkins OYO
Squats x 20
20 merkins OYO
LBCs x 20
10 merkins OYO
Pair up
Mosey to blocks
Line up on field
Round 1
Partner karaoke carry block to goal
Partner 1 carolina dry docks, partner 2 run down and back with block, flap jack
When partner 2 returns karaoke carry block back
Round 2
Partner side shuffle carry
Partner 1 do sister mary katherines, Partner 2 run down and back, flap jack
Side shuffle carry back
Round 3
Partner 1 carry block down to light post and run back
Partner 2 does merkins
Flap jack
3x then plankorama
Audible LBCs on 3rd round due to merkin overload
Mosey to the wall for wall squats with 15 air presses
Mosey to playground
Partner pull ups (assist if needed)
15,14,13,12,11 (switch between each set)
Wall squats
Mosey to stumps
Partner 1 step ups x 10
Partner 2 CDDs
100 total step ups (50 ea)
Partner 1 dips x 20
Partner 2 squats
100 total dips each
Partner 1 decline merkins x 10
Partner 2 jump squats
100 total declines (50 ea)
Barn Burners back to parking lot for COT
Moleskine:
Very little chatter this morning. Very little recovery time. Coincidence? I think not.
A hearty welcome back Kotter to Lex Luthor after his 2 month paternity leave. YHC didn’t see any stretch marks, but who knows what may be going on Under Armour.
Announcements: Brew will be starting up a new moderate workout Thursdays in May, bringing the total count to 3. Site TBD. Good opportunity to bring out those who are a little intimidated or need to ease into fitness. Also great for those coming off the injured reserve list.
The New Standard
12 pax de-fartsacked and showed up for a standard Salt Lick style beatdown. YHC discovered early that the use of language learned in his native state of Utah was foreign to others in the south. For example, it was normal to call a basketball goal structure a “standard” growing up. Confusion ensued.
Webster’s defines a standard as follows:
7. (Mech. & Carp.) An upright support, as one of the poles of a scaffold; any upright in framing.
Seeing as how YHC is a part time engineer as well, the use of “standard” appears to be an intellectually superior way of referring to a “basketball hoop support” as the instructions were referring directly to the upright pole that holds the hoop and backboard itself. Anyway, I digress….
Tha Thang:
Mosey to track for a lap than hit parking lot 4 warm up
Seal Jacks
Squats
Stagger arm merkin with switch each 5 – 30 total
LBCs – 50 OYO
Mountain Climber
Military merkin – 20 OYO
Line up facing basketball GOALS (standards)
Bear crawl to 1st goal
Lunge walk to 2nd goal
Jog to 3rd, jog back and plankorama
Crab walk to 1st goal
Squat hop to 2nd goal
Jog to 3rd, jog back and plank
Karaoke switch at goals up and back to plank
Side shuffle switch at goals up and back to plank
Mosey to track
Jack Web w/ a twist – all together
Corner 1 – 4 merkins, 16 arm raises, 4 dry docks
Corner 2 – 6 merkins, 24 arm raises, 6 dry docks
Corner 3 – 8 merkins, 32 arm raises, 8 dry docks
Corner 4 – 10 merkins, 40 arm raises, 10 dry docks
Mosey to wall
Peoples chair with 1 leg, switch
Wall decline merkins to failure
Peoples chair with arm raises
Incline merkins – 25 OYO
Peoples chair
BTW, push up extra x 10
Mosey to playground
Break into two groups
3 rounds
Group 1 – 5 pull ups, 5 around the world pull ups, 5 knee up pull ups
Group 2 – 30 dips
Flapjack
Plank and merkins (1st round 15 diamonds, 2nd round 15 wide arm, 3rd round 20 regular)
Mosey to main parking for Mary
1 legged toe touchies both sides
LBCs
2 legged toe touchies
Flutters
Dollies
Moleskine:
Many were sore from the Day Zero challenge on Saturday, so little hair o the dog was just in order. We tend to forget about soreness after a good beating (well until later in the day anyway).
YHC was recovering from a nasty cold and was unsure if the workout as listed on the weinke would get done. It did, and early which left plenty of time for some good ol Mary. Pull ups were a favorite and as promised per YHCs unwritten Q contract. As usual Lobster Roll made us all look old and slow. Watch those fragile egos there brother!
Announcement:
YHC forgot due to lack of O2
Three (two) Minutes to Mercy
23 Pax braved the 50 degree weather to punish their bodies, sometimes to failure.
The Thang
Jog around school to parking area
Warm Up
Squats x20
Merkins x15
SSH x20
Carolina Dry Docks x15
Mosey to Quarry for Coupon
Coupon to sidewalk and line up
Circuits move from shoulders, to chest, to arms, to abs, to legs – Pax mental abilities are generally limited at 5:40 in the morning
Circuit 1
10 presses
Carry coupon to goal
20 merkins (10 each hand on the rock)
Carry coupon back
30 curls
Coupon to goal
40 LBCS
Coupon back
50 squats w/rock
Plankorama
Circuit 2
10 CDDs
20 diamond merkins on rock
30 good mornings
40 flutters with rock press
50 lunges
Plankology
Circuit 3
10 coupon front raises
20 switch merkins
30 tricep extensions
40 Coupon twists
50 jump squats
Plankageddon
Return coupon to quarry
Mosey to playground, split into two groups for some CSAUP exercise
Group 1
Do as many pull ups as you can in 3 minutes
Audible called after 2:00 as even YHC was at (utter) failure
Group 2
People’s chair with air presses for 3 (2) minutes
Flapjack
30 decline merkins
40 dips
Flapjack
30 incline merkins
40 SMKs
Flapjack
Line up in groups to finish off with sprints
Moleskine
Pax anticipated probably more pull ups than were handed down as YHC has a certain fondness for this wonderful movement (although it was noted by Crabcake that YHC was not performing them properly – i.e. full extension). Quantity vs. Quality!. Just to note – YHC did not call Crabcake out for his poor form while exiting the mulch pile. Hope that ankle heals quickly brother.
The coupon circuits seemed to be especially enjoyable for many. As always, the size and density of coupons vary greatly between men. FYI – if you could do a full sprint with your rock in one hand, it was probably too small.
Two FNGs were in the gloom this morning – solid work brothers… Welcome Rollback and Backhand! See you both (hopefully) in the gloom. Backhand, don’t make me regret going to the carpet to keep you from being named Fuzzy Balls!
Announcements: Still 8 spots for the GORUCK. No beard required. Get with Dora if you are interested.
Invasion of the Fuzzy Vest
14 men showed up for a drizzly beat down… a great way to start the work week. The Carolina fwinter (that’s the fallish winter generally experienced in these here parts) has definitely set in – evidenced by the showing of the elusive yet gentle Joker Fuzzy Vest (patent pending). Not a snuggie, yet not quite Under Armour, this fashion legend makes its appearance in only the most unfavorable conditions, along with many a compression stocking.
The Thang
Mosey to track for 3/4 lap
COP
Mountain climbers
Diamond Merkins
SSH
Imperial Walker
Squats
Partner up and mosey to track
Partner 1 – bear crawl to 3rd tree and jog around track
Partner 2 – merkins
Flapjack x 3 (3rd round to 2nd tree)
Partner 1 – lunge walk to 2nd tree and jog around track
Partner 2 – LBCs
Flapjack x 3
Partner 1 – crab walk to 2nd tree and jog around track
Partner 2 – dry docks
Flapjack x 3
Mosey to wall for 30 seconds of people’s chair
Mosey to playground
Partner 1 – 10 pullups, 9, 8, 7, 6, 5, 4, 3, 2, 1
Partner 2 – 20 merkins, 18, 16, 14, 12, 10, 8, 6, 4, 2
100 dips
Moleskine (YHC checked the spelling on this word by the way):
Nary a man spoke today as the physical exercise was constant and grueling. Only some heckling during a planned break (called people’s chair) did bring forth a flurry of pullups and merkins. Soreness shall surely ensue.
Announcements: Christmas party this Saturday at Tiger Rag’s house. He will be handing out canned food this time. Seriously, show up and see what happens.
To Murph or not to Murph, there is no question
10 Pax entered the gloom for a Salt Lick/Far Side beat down.
The Thang
Salt Lick Beat Down
Jog to track
Karaoke Right
Karaoke Left
High Knees
Butt Kickers
Backward Run
COP
Diamond Merkins
Mountain Climbers
SSH
Slow and Low Squats
Shoulder Presses
Jog to Playground for a Modified Murph
100 pullups
200 merkins
300 squats
Lap around parking lot after 10/20/30
10 total circuits
5 Minutes of Mary
Flutters, LBCs, Dollies
Far Side Beat Down
Ppls chair
Lunge walk
Derkins x 20
Lunge walk
Ppls chair
Tour de Campus
Wide arm derkins x 20
Ssh x 20
Series of 30yd runs and circle up for drills
Jack Webb x 10/40
Keep on with the tour including diamonds, mountain climbers, Peter Parkers, Parker Peters, you get the picture…
Moleskin
The Murph is no joke and it took many by surprise. It was 20 minutes of pure pain and suffering. Mercy required. Far Side’s impromptu tour was a crowd pleaser as well. Proves that the more you Q the easier it gets to inflict pain. Good to see you out after three weeks brother.
Welcome to FNG Hourglass (Agony headlock). Strong first showing brother and hope to see you out more often.
Announcements
Sign ups for spring mud run will be closing in a week or so. Need more South Charlotte teams!
The Hills are Alive with the Sounds of ….. uhgrunt#$@%&
17 Pax started the day with a good ol’ fashioned beat down. Mumblechatter was minimized, pain maximized
Jog around parking area and circle up
Tabata Warm Up – 20 seconds each with 10 seconds of rest between
1.Merkins
2. Squats
3. Diamond Merkins
4. Mary Katherines
5. Carolina Dry Docks
6. Jump Squats
7. Wide Arm Merkins
8. Russian Twists
Mosey to Bleachers
Partner up and make sure you know your partner’s nickname
Round 1
Partner 1 – 20 dips, 20 incline merkins, 20 Squats REPEAT UNTIL PARTNER RETURNS
Partner 2 – Bear crawl to stairs, jog up stairs and jog back around
Flapjack and plank
Round 2
Partner 1 – 20 supine pullups, 20 decline merkins, 20 lunges REPEAT UNTIL PARTNER RETURNS
Partner 2 – Backward crab walk to batting cage, jog up stairs, jog back around
Flapjack and plank
Round 3
Partner 1 – 20 CDDs, 20 wide arms merkins, 20 squats REPEAT UNTIL PARTNER RETURNS
Partner 2 – Lunge walk to stairs, lunge up stairs, jog back around
Flapjack and plank
Mosey to Hill
Partner 1 – LBCs
Partner 2 – Up hill 20 Mountain Climbers at top
Flapjack x 5 and plank
Mosey to wall
Peoples Chair, BTW x2 rounds
COT
Moleskin
The weather was brisk and the pace brisker. This was not a complicated workout, but delivered what it promised – PAIN.