Author Archive Stone Cold

Murph and Playing with Rocks at The Rock

A nice cool morning for some hot action at The Rock. PreTweet hopefully gave away the plan and it did not keep 13 from showing up for the down painment. Hoover told me on Friday at Joust that he wanted to doubledown so we did our warmup by the sweatbox as he and Ickey put away their toys.

The Thang:
Hill Billy x 20
SSH x 20
Low Slow Squat x 20
Mt. Climber x 15
Shore Shoulders
Stretching- random

The MURPH (1/5 on the exercises)
1 mile run to Davie Park
50 Pullups, 100 Merkins, 150 Squats
1 mile run back

Rock time (grab a good one)
Jack Webb with Rock- 1 x squat, 4 x press (up to 6/24)
Rock Crunches x 20
Flutter Press x 20
Dolly Press x 20
Pass the Rock
Finish Jack Rock (7/28 then down)

Mosey back to cars for COT

Moleskine:

Great work by the Pax today on the modified Murph. We still got the miles in but decided on half the exercises. Good call by the Q.
Hoover- double down T-claps #beastmode
Good to have MP and his brother-in-law (FNG- Dynomite) from VA join us. He and Gerald hit it off well, discussing their GoRuck experiences.
eTrade had the big kick coming back from Davie Park, strong finish
Gotta have fun with Rocks when we are at the Rock- thanks to the Pax for sticking with it. Not so sure what we got out of the pass the rock. Hey, gotta mix things up and try something new every once in a while.
FYI, Davie Park is right at 1 mile from the soccer fields at Calvary.
Gummy’s new ride is something out of the Fast and Furious movie series. #riceburner
Kotters to see Hopper- good to have him back from summer vacation
Enjoyed it fellas. Always a good time at The Rock on Sat am.

Annoucements:
Hoover is co-Qing the High T and Meat workout- Saturday gear- look for more info

Fun Friday- Variety packed

10 hearty souls posted on this soggy Friday morning ready to have a #FunFriday in between the rain from last night and the emerging rain from Hermaine, Herman(?) A lil mumblechatter about the football from last night’s opening of college games with some App St. and Tennessee banter. YHC’s Wolfpack beat the famous William and Mary couple handily.
Some coupons (2 50lb sandbags, a 35 lb slamball, a 45 lb KB) were tossed out on the ground, disclaimer stated, and then we started the mosey to the green carpet gridiron.

The Thang:
Warmup: SSH x 20, Low Slow Squat x 20, IW x 20, Merkin x 20, CDD x 15

Teamwork (team of 3):
Lower body
#1 400m (timer)
#2 Sand bag squats or KB squats or slamball slams
#3 Your choice: Up/Down Gma Mt or 100yd gasers
Rotate through 2 times

Plankarama

Upper body- playground
#1 Merrkins x 20- good ones self policed (timer)
#2 Shoulder Presses w/ Sandbags or KB or Slam ball
#3 Full hang pullups
Rotate through 3 times

Back to field for MARY
LBC x 20
Heels to Heaven x 20
Dolly x 15

Field goals from the 15:
Make- elbow plank
Miss- 100 yd gaser up and back

Mosey back for COT

Naked Moleskine:
Semigloss and Buttermaker have a special relationship- I guess you could call it encouragement.
Uncle Leo and Chin music are easy to get mixed up as they round the 400 in the dark. #LongLimbs
Yeti wore his Friday’s best soccerr Polo with collar- #bestdressed
It was great to meet Starbucks today who loves telling everyone that he was just married. All smiles with his shiny ring…keep that attitude throughout your marriage brother!
Duct work is BRR ready and excited as he runs in to Joust each Friday, today was no exception.
Ok, so I think we were 6 for 10 on the Field goals today with lots of lefties (interesting) Not too shabby. Perhaps we move back to the 20 yd line next time.
Thanks for burdening the coupons this am fellas. Trying to get some variety in the boot-camp workouts. And thanks for allowing me to lead.

Announcements:
Convergences: This Sat at the Rock, Monday at Stonehenge, and 9/14 at Anvil (Calvary Church)

Have a great Labor Day weekend!

A smoker for sure

Another start to one of those dawg days of summer, hot and humid, but 19 Men posted to make sure they emptied their sweat glands. The clock struck 0530, disclaimer was stated, FNG identified and welcomed; then The THANG started:

SSH x 25
Good Mornings x 15
2 Hand Swing x 25
Merkins x 15
2 Hand Swing x 25
Rt. Arm stagger merkins x 15
2 Hand Swing x 25
Lt. Arm stagger merkins x 15
2 Hand Swing x 25
Wide arm merkins x 10
2 Hand Swing x 25

Catch me if you can, with 5 burpee chaser down the road and around to parking lot

Partner 1: Cleans
Partner 2: Run around lot or bear crawl
Flap-jack
Pt 1: Cleans and squats
Pt 2: Run around lot or bear crawl
Flapjack
Pt. 1: Cleans, Squats, Press
Pt 2: Run around lot or bear crawl or Lunge walk
Flapjack
One leg Romania deadlift x 8 each leg
KB squat stretch
Pt 1: Snatches
Pt 2: Run, crawl, or lunge
Flapjack

Catch me if you can back to flagpole

Flutter Press x 25
LBC x 25
2 hand swings for 1 min to finish
COT

Ye Old Moley Moley:

Great group out there this am…lots of Brother back from their All summer long hiatus: Kotters to Busch, Freedom, and Chanel
YHC saw Smokey’s hat by my car…success! Smokey gauge = smoked
YHC will stop complaining and explaining about Bursitis when all Pax know what it is. Bursae, google it.
Lex, Harley, and Baracus–all got their 5k warmup in this am. Good work fellas! 0500 is early!
T-claps to Floatie for EHing his coworker FNG, now know as Tulip (welcome)
Doubles hurt, especially when you do add-ons- cleans to squats to press, Whew!
We need to do more 1 leg Romania deadlifts, you can feel that in the six.
Enjoyed leading you all this am. Smoked myself, it’s a good feelin’

Announcements:
Forgot to remind everyone for the F3 Pool Part this Sat at Candlewick
Reach out to another brother this week and see how he’s doing. We need to encourage each other. Be intentional, you never know what an impact you can make.

Rounding Run Running

Where’d the humidity go? No complaints here after a very muggy Monday run up Horsey McHorseArse. YHC got a text requesting mileage for DV. So, I was happy to oblige since I did not have anything in mind. Remembering Spackler’s Q from a few weeks back, we laced up the kicks and were off.

The Thang:
Jog/Mosey/Run into the dark forest of Raintree to the Rounding Run loop. Partner up of like speed. Pt # 1 goes one way, Pt #2 the opposite way, when you meet up do 20 partner merkins, keep going in the same direction around the loop and when you meet back up at the start do Partner shoulder presses (5-10 each). Rinse and Repeat but switch directions. X 3 or X 4

Mary: LBC x 25, Dolly x 25, Heels to Heaven x 25, Protractor x 1 min.

COT

Naked Moleskine
Gloss kept his shirt on…
Bug was out and grinding away at the mileage.
Tackling Dummy was driving Ms. Daisy (Harley) who had to check out a little early for a coffee meeting or something.
Swiper and Turkey partnered up to blister the course.
I think Frasure was bored.
Others were up and down those rolling hills with their heads down and push through. Good work folks, especially the ones that showed up for more boot camp vs. running.

Annoucements:
F3 Dads- both Area 51 and SOB land this Sat.
Slack- another social media chat room for locker-room chatter. Gloss wants everyone on it so they can view his dancing GIFs #nothanks

Climb Mt. CLT to see Chester

14 showed up on a muggy Monday morning at 0515 to get after those hills we affectionately call Horsey McHorseArse. I believe the weather app had the humidity at roughly 96% with a temp of 72 degree. That makes for a tough trot up and down Mt. Charlotte.

Warm-Up jog on Old Bell to the bottom of Blue Ridge Circle.
The Thang:
Run the Mt. Charlotte segment as it is know on Strava for time and as many times as you can. Meet at the Flagpole at 0605. Simple, yeah, right! FYI, Mt. CLT is up Blue Ridge Circle, right onto Mountainview Dr., stay straight where Mt.view becomes Wilby Dr. then left back onto Mt.view and ends at the Flagpole (top of Blue Ridge Circle). That was for you Fletch.
Then, Pledge of Allegiance at the Flag. #solidtradtion (Fishwrap approved).
Head back to the parking lot…running on clouds (flat ground)

The Naked (guy) Moley:
Yep, #Chester made another appearance this am and most if not all of the pax were able to take a gander at this interesting animal. I want to hear the theories of his story in the comments below. Should make for a good BB.
So, Pro thinks its the same guy (fully dressed) that was walking his dog. Then he sees us running by, runs inside, strips down to his jock strap and comes back out with a smoke and cup of coffee.

Fishwrap shows up drenched in sweat before we even launched. He ran in from Cotswold or Uptown or Myers Park in beast training mode to lead the pax along with Laettner. Strong work there fellas.

Ok, so YHC EH’d Fletch at the pool on Sat to try to get my Strava Mt. CLT time off the leader board. Yes, Rosie Ruiz. Fletch did not disappoint as he took off and was never to be seen again until 0605. Now, the problem is Fletch didn’t know the route. So, we’ll need to do this again.

MAD brings the ruck to tackle the hills and Yes, he did. Nice work, although I did see the ruck abandoned at one point.

Geraldo, Duct Work, Utah, Prohibtion, Blue Rhino and TR were all grinding it out. #regulars

Silent Bob was pushing out there and kept me honest on those climbs.

Baracus had a GI challenge this am and had to head back home for intermission but then got right back out in his hood to get in a couple more miles. #dedicated.

And a hearty Kotters welcome to 49er who I also EH’d at his pool party last Monday to get him out to Horsey. YHC hoped it was worth to niner. He escorted BRRaracus out. #safetyfirst

We ran into the Flat ground runners, Ray Charles and The Drill. Great to see you brothers out there. Come join us on the hills sometime.

Fun Friday…with Pax animals

 

YHC thought it was a nice warm morning to get out in the gloom and get after it. So, the pax emerged slowly from their chariots, circling up for a disclaimer statement, then we were off….

The Thang:
Mosey to Track; high knees, butt kickers, backwards

Warmup:
IW x 20
SSH x 20
Merkins x 10
Shore Shoulders x 10 (forward, backward, Up)
Merkins x 10

Field Work:
Bear Crawl 25 yds
Duck Walk 25 yds
Scorpion 25yds
Crab Walk 25 yds

Tunnel of Love x 50 yds

To Base of Gma Mt (partner up, like speed)
With Partner’s pushing each other
400 yds around track, Up Gma Mt, 10 pullups each (Rinse and Repeat x 4) Pullups- Regular, Wide, Narrow, Chinup

Mary (Lobsta lead) until Six joined up

Partner Shoulder Press and Declined Merkins combo x 5; flapjack x 4

Teams of 3-4 for Frisbee hairburners x 300 yds

Ye Olde Naked Moleskinny:
Gummy asked me if I was going to go half-speed like most Friday’s. YHC was going on day 5 this week so, YES is the short answer. Tired legs…BRR training. Sorry to disappoint.

It was great to have both Pops out today (Puddin’ and Tart). Dollywood and I have come to the conclusion that Puddin’s shirt is a good intensity measurement/indicator of the workout. Also, it was noted that Pop Tart is large breasted, especially in that tight shirt.

Duct work pulled a Baracus and ran in this am. Somebody EH that guy for BRR team. He’s ready!

The kids (Dolly, Sweeney, Fire wall, and Yeti) were strong as always, but still not sure they can hang with the Lobsta Roll phenom.

I apologize again to Chin Music for cutting him short/out of Name-arama. My Bad! The darn voice recorder started talking to me. #techfail

Brought back some favorites today with the Animals and of course the Tunnel of Love. By the way, YHC have never had the mutiny or refusnik like I experienced this am with the Tunnel of Love closing down on me at 50 yds. We were going for 100 and it was on the weinke. Lobsta was not happy.

Pull-ups are good and we don’t do enough of them, said Tony Horton somewhere, sometime.

A special drop in by Drop Thrill (LIFO) as he was abandoned at Metal Head or no one showed up or something like that….mystery in Mint Hill.

Header, thanks for letting me serve you guys this am. Always a great group of men at Joust no matter what the nuts at Kevlar say about us.

Announcements:
Convergence tomorrow at Day Zero
Convergence Monday at Symphony Park in Southpark
F3 Dads starts in June, check weekly email

 

Smell that Skunk burn

A baker’s dozen gather up in the misty morning air, two of which had already been on that early am jog to Elizabeth Lane and back. #extracredit  The Pax seemed ready to get to work.  So, YHC announced disclaimer and we proceeded.

The Thang:

Warm-Up

Good mornings x 20

KB squat-n-hold 30 sec

1 hand alternating swings x 20

SSH x 20

2 hand swing x 20

IW x 20

Merkins x 20

Mt. Climber x 20

Mosey with Bells:  Rack’em to end of lot

Plank, then merkins x 15

Mosey to lower lot where there were hidden treasures.

Main event:  Hairburner Relays In teams of 3; while one partner does hairburner the other 2 do said exercise (one guy with doubles if he wants); then teams move down the line to use different plates.

  1. Cleans
  2. Clean and squat
  3. Clean, squat, and press——- Take a lap to shake out the legs
  4. Swings
  5. Overhead press

Mosey back to lot…No, wait, some sort of Farmer carry chase with 5 burpees.  Figure it out, just get back.

Jack Abs with KB:  1 KB Louganis, then 4x KB press with Leg Lifts, up to 7 and 28

Finish with 1 minute of swings

COT

Ye Old Nake Moleskin:

A fine turnout this am, with Arena sliding in on two wheels in the box car.  It seems some of the “regulars” may have been a little afraid to get wet.

YHC loves the mumblechatter especially Gummy’s since YHC usually gives it to him at The Rock.

The warm-up seemed right and needed to be done to get the Pax ready for the main event.

If YHC can’t get TR out to Skunk, then I figure I can at least use his toys.  Those plates have seen allot of different AOs.  It was good to get them back out to Skunk. #crowdpleasers

Probably the best compliment was when Witch Dr. stood up after pushing the plates and groaned.  #missionaccomplished.  Oh and of course when YHC got pushed by Tackling Dummy saying how much he loved the ‘burners.

There was allot of extra credit going on out there this am, not sure by choice.  I think it was because of the poor instructions.  My fault and your welcome.

Legs may be a little stiff getting out of bed tomorrow, but post somewhere to work that out.

Fletch was a beast on the Jack Abs and pretty much lead the last couple of sets.  Something tells me Dollywood was solid on it too.  YHC just couldn’t see him.

Announcements:

Dollywood and the Charlotte Eagles are looking for 8 families to host some players from out of town this summer for 2 months.  Please see him and check the weekly email for more info.  Great opportunity to serve and have a good dude stay with you over the summer.  Perhaps babysit your kids and teach them some mad soccer skills.

 

 

 

Rings, Dice, and lots of Reps

6 of us, what I like to call the faithful, got together on this rainy morning to meet Grandma and she was not kind.

Warmup:
– SSH x 20
– Imperial Walkers x 20

NIPPLE RING:
PAX do nipplers in a circle as 1 by 1 each man runs and touches the goal line. Go in a circle.

ENGAGEMENT RING:
PAX hip thrusts with shoulders on the ground hips toward the sky as each man 1 by 1 touches a goal line. Same concept.

HAT-TRICK

4 main exercises

Grandma: run up the mighty hill
Thor: BB sit up, 4 Russian twist count as 1
Monkey humpers
Jack Webbs

Working through the 4 exercises one of the PAX would roll the 2 dice, to decide How many reps were done. EX: rolling a 4 on grandma meant 4 grandma hill sprints.

COT

Moleskine:

I think I would Q every week if they would let me! This was a great workout had stone cold not rolled an 11 off the bat for grandma and followed up with a 10 on the second go round. Rumor has it 25 trips up Grandma may be a new record.

Great work Crawdad, you could’ve splashed merlot but you powered through. Stone Cold, I hope the engagement ring exercises help you next weekend for your anniversary!

Ole School Skunk comes back

14 of Area 51 strongest turned out to have a Friday Fun day that ended up resembling an old school Skunkworks workout.  Oh, the memories….

The Thang:

5 burpees, SSH x20, Jog around lot

5 burpees, Merkins x 10, Jog

5 burpees, Side Lunge x 10, Jog

5 burpees, Low slow Squat x 10, Jog

Circuits (with Partner)

  1. Cinder block farmer’s carry
  2. Big tire flips
  3. Pole flips
  4. Light Kb- overhead press
  5. Heavy Kb- swings
  6. Pull-ups
  7. Burpees
  8. Dips

Pt #1 does exercise while Pt #2 runs to Rock and back (the timer)

Plank-arama

More Partner Work

Declined Merkin on partner’s back while partner planks (flapjack) x 20

Shoulder press partner’s legs while partner planks (flapjack) x 10

Race to Rock and Back

Rinse and Repeat

Mary (Swiper’s Q)

Russian Twist x ?

Freddie Mercury x 30 (?)

Over/under x 20 (?)

COT

Naked Skin

  • YHC saw Runstopper two days in a row this week and feel privileged. How was the Pole overhead press modification?  Hope the hip gets better.  Also, TL says you have heavy dense legs?
  • Since leaving the Bureau, it seems Swiper has a distain for following an orderly process. Just jump in the circuit wherever you feel like and/or whatever interests you at the time.   Oh, and thanks for the Mary Q jack.
  • Not sure Fletch got much of a workout. #toofast,toostrong
  • Good to have Strawberry and Heartbreaker out to Kevlar, come on back, you are welcome anytime.
  • Many seemed to like the Pole….pole flips, I mean. That was a nice find hidden by the fence. #reuseoften
  • The Tire Flips are wheelhouse for Tackling Dummy, #nascarstrong
  • Lots of mumble chatter on the Leg Overhead Presses, they are odd but really work.
  • Alf owes us 5 burpees. LIFO
  • Brown, Horsehead, and YHC were moving a little slow today due to someone’s Q of Meathead yesterday.  good sore, right?
  • Missed TR this am. YHC thinks he would have very much approved of this one.
  • Strong Take-out by Hops…thanks brother. Lead  gentlemen, we are called to do so.

Announcements

F3 5 year anniversary party- SIGN UP

 

Up and down Gma- ouch!

The Pax slowly started to emerge from their warm urban chariots, gathering with mumblechatter, greetings, and handshakes.  The gloom was chilly at 32 degrees but not too bad for Feb.  All seemed ready for a variety packed beatdown.  Disclaimer stated, and we were off.

Warmup- catch up with our moseying resident foot shuffler.  One day we’ll rope him in.  #sadclown

Swing back by the chariots to pick up Funky Cold and Semigloss #alarmfail then down to the field.

SSH x 25

Merrkin x 15

Low slow Squat x 20

Diamond Merkins x 10

Imperial Walker x 20

Wide-arm Merkins x 15

Partner up for Run:  400 at 50-75% then another 400 at 100+% push each other.

Plankarama

G-ma Mountain Tour of Duty- Up -1 merkin, down and back up, 2 merkins, down and back up, 3 merkins, etc to  we get to 10.  Ouch!

Mary- LBCs x 25, Slow Flutter x 15, Something Pop Tart lead (Can Opener?), Dolly x 20B

Back with Partner- 20 decline merkins on Pt back while in plank (flapjack), 15 Shoulder presses using PT legs with Pt in plank (flapjack), 100yd out and back.  Rinse & Repeat

25 yd walking lunge, 5 Burpees, 25 yd Broad-Jumps, 5 Burpees, 25 yd Bear Crawl, 5 Burpees, 25 yd Crabwalk, 5 Burpees. back to goal line 1 AYG 100 yd dash.

Back to Parking lot.

COT

Naked Moleskine:

Joker emailed me last night  about how much Hill work I had planned.  I told him some…Up and down a few times.  My math on “a few” may have been slightly off.  Under promise and Over achieve.  Gma is one tough lady.  She’ll whip you into shape, fo sho.

Good thing we did the 400s before Gma.  The pax is fast.  Love to see us push each other out there and compete.  #ISI

Lots of mumble chatter from our favorite toasted morning pastry (PopTart).  So YHC invited him to lead a interested Ab exercise called the Can Opener.  Imagine somewhat of the famed diving board trick but on land, on your back.  Thanks PopTart.

Puddin’ was in short sleeves, a nice gray one I think, well, at least it was in the beginning.

The Pax didn’t seem to like the Shoulder presses with your partners legs….what was it?  Too awkward, too hard, what?

Any comments are welcomed….we had a great group this am.  Thanks for letting me lead, Header.

Announcements:  F3 5 year anniversary celebration on March 5, sign up online.  Also Joker is leading efforts for a cookout at Alexander Youth Network on Mar 5th as well.  Stay tuned for details.