From the wet Maul parking lot, we descended the Murderhorn.
Quick Warmup
Side-straddles, Imperial walkers and Steve Earles
At shovel flag starting point placed on hill facing Thornhill Park, perform 50 SSH’s, sprint to 2nd point (100 yards), then bear crawl to final cone (10 yards). Mosey back to start, repeat with 50 Merkins, 50 burpees, 50 LBC’s and finish with 50 Jump Squats. Rinse/repeat the circuit with 25 of each exercise.
Then we handed Chunder the shovel flag to lead a charge up the Murderhorn.
We finished with a quick Mary/’Merican ladder.
Total mileage – 2.2ish
Moleskine
Prayers and congratulations to our brother Chunder. His initial merlot spill earned him his F3 name, but he didn’t quit. He kept working out, got in incredible shape, lead the leap to F3 Boone and now is heading off to the Navy. Thank you for your service and leadership! Anchors Aweigh!
For today’s Gumby session, we explored the Five Treasure set of QiGong. It’s a short set of circular flowing movements that focus bringing in energy from below, in front, at an angle and above.
The five treasures are:
Ocean Qi Breathing – expanding and contracting like you are breathing with your whole body
Draw Up Earth Qi
Gather Starlight
Open Heart Qi
Draw Down Heavenly Qi
https://www.nqa.org/five-treasures
Akido Wrist Stretches
https://www.youtube.com/watch?v=nmwqBMLVsjE
Standing mountain, touch toes & tree stand
Downward Dog
Seated toe stretch, legs together and closed
Pigeon/Centerfold/Butterfly
Always a pleasure to work on my qi flow!
From the gravel lot run to BB&T bank.
You find a lot of good ideas on the F3 Exicon. For today’s WOD, I give you the The Charles Bronson.
At starting point, perform 50 SSH’s, sprint around the bank bear crawling the last 10 yards. Repeat with 50 ‘Mericans, 50 burpees, 50 LBC’s. Finish with 50 Jump Squats. We repeated the cycle with 25 of each exercise. Simple, but definitely not easy.
On the way home, with a minute left, we heard the train whistle. A few dropped for the required burpees, but the clock saved us from any real work.
Molluskine
Strong work by all, no lolligaggers in the crew.
I fell, aside from scrapes I’m fine.
Sign up for the holiday party.
I’m not sure why getting this BB done so early is a thing, but hey I’m a team player. You’re welcome.
5 Iron men bashed ‘bells and crushed concrete. After a cursory warm-up, we hit a three exercise circuit – squats, deadlift/high-pull and swing. Reps began 1, 2, 3 respectively and increased in multiple for 10 rounds ending at 10, 20 and 30. The round could be done on your six – sit-up and press, Russian twist and flutter press.
MolesSkinSoSoft
Conversations included:
-Lots of Panthers talk
-Halloween costume picks
-Whining about outrageous number of Russian twist reps
-There’s more to fitness than running.
PSA – Check out some gear workouts –
Strength training is vital to health, improves metabolism, and helps prevent injuries. If you don’t have a kettlebell or sandbag, there’s always plenty to go around.
Since I’m a good person, I’m writing this backblast. (Pats self on back.)
From the AO run to Rea Rd, stopping at each intersection for 10 ‘mericans and 10 jump squats.
Uhwarrie Bank Baby Deck
Lower level – 20 hip slappers, looong bear crawl (and/or crab walk) to stairs
Upper level – 20 donkey kicks
X 5
Goodyear Quarry
10 IC curls, overhead press and tricep extensions
Rinse & repeat
Head home repeating the required ‘mericans and jump squats on the way back.
4-ish miles
Moleskine
Bucky’s new shoes a pair of Brooks Glycerin (Bush song) began a 90s name that tune session that included early 90s grunge a la the Single Soundtrack. Linked here for listening pleasure – https://youtu.be/bdksg6zWLfs (I’ve seen Screaming Trees and Mudhoney in concert, both were great.)
Thanks to all who attended. Fire Hazard whooped us all in the garage and used an exoplanet during the rock work. Kirby and Paper Jam are no longer content in the six, major gains for these pax. Strong! Frasier consistently encourages everyone. Soft Pretzel and Bucky never slowed down the whole morning. Stonehenge faithful Cul-de-Sac looked solid knocking out more than 100 ‘mericans.
Sign up for the Holiday Party
WOD
https://www.youtube.com/watch?v=olZUnp04JwA
Run to parking deck (the less crowded/cleaner one)
Rd#1 – Stairway burpee to top
Run down ramps
Rd#2 – Skip hop (bound every other step) to the top
Run down ramps
Rd#3 – Grapevine up steps (alternate lead leg each flight) to the top
Run down the ramp
Rd#4 – Single-leg hops (alternate lead leg each flight) to the top
Run down the ramps
Rd#5 Bounding sprints, jump 3 – 4 steps at a time and sprint to the top
Run down the ramps
Repeat from the beginning as many rounds and possible
After a few rounds of running down the ramps in between sets, we opts to descend the steps after each set and run the ramps after the complete circuit. This was a much better balance of stairs to ramps. Still got 3 miles.
Nine Inch Nail-skine
I recently ran my first/only ultramarathon. I learned many things about myself on that trail and mountain. Most importantly, I learned to not give up. Next I learned my training was out of balance. I spent a lot of time running far, but not enough time building leg strength. If I were ever to run that course again, I will spend more time doing hill repeats, stair climbs, squats and stair work.
No lolligagers out there today. Out front was Alf, and Job, Turkey Leg and Squid not far behind. Pitchfork is back, posting 2 of the last 3 days.
Coat Drive is on. Bring your new and used coats to any AO site Q.
Warm-up Circle
15 Side Straddles
15 Imperial Walker
10 ‘Mericans
15 Plank jacks
10 Peter Parkers
10 Steve Earls
Point A -> B Opening Set
A series of mobility, agility and sprint drills approx. 20 yards each way. Examples includes high knees, butt-kicks, side shuffles, bear crawls, duck walks, lunges and burpee broad jumps. The drill last about 15 min. Each time we finished a set, it was concluded with 3 merkins.
Tabata Time
4 min per set 20 sec work, 10 sec rest
Set 1 – Thrusters
Set 2 – Curtsey lunge with side arm raise
Set 3 – Peter Parkers
Set 4 – Flutters, arms up
Point A -> B Closing Set
Repeato of the above. Sprints to close it out.
Mary
Low flutter, high flutter and Rosalita
Moment for Mission
I originally took this Q for Sparta and was shifted to Peak 51. All good. Always happy to help. Original intent was a tribute to Strange Brew who is recovering from Shingles/Menningitis. Cheers to you and speedy recovery.
This was my second Q this week outside my SOB region. It’s always great to reconnect with some dudes you rarely see.
Seven kept it pretty simple (not easy) at Asylum.
Warm-up Circle
15 Side Straddles
15 Imperial Walker
10 Steve Earls
10 ‘Mericans
15 Plank Jacks
Point A -> B Opening Set
A series of mobility, agility and sprint drills approx. 20 yards each way. Examples includes high knees, butt-kicks, side shuffles, bear crawls, duck walks, lunges and burpee broad jumps. The drill last about 15 min. Each time we finished a set, it was concluded with 5 Carolina Dry Docks.
Tabata Time
4 min per set 20 sec work, 10 sec rest
Set 1 – Bonnie Blair (jumping side lunge)
Set 2 – Mountain climbers
Set 3 – Freddy Mercury
Set 4 – Burpees
Point A -> B Closing Set
Repeato of the above. It was significantly more difficult after the Tabata.
Mary
Low flutter, high flutter and Rosalita
Daily Affirmation
Sometimes the hardest job is doing something you’ve already done. It’s in that persistent grind where discipline and mental toughness is forged. Doing those sprints over and over again isn’t exciting, but it most representative of the daily work (both at home and for your employer). Learn to dig in and push through. Aye!
12 Men ran to through grass to Publix.
Hats off to pre-runners Happy Meal, Wild Turkey, Atlas, Bounty Hunter and Cul-de-Sac. 2+ miles of extra credit!
COP
Standard warm-up with the exception of Steve Earls (squat + hill billy)
THANG
On the way to to Publix, we stopped in the grassy lawns of BCC –
Sky humpers
15s and 50s – dips, Incline and decline ‘mericans + mountain climbers
7s – burpees and heels-2-heaven
Stand by your Man around Walgreens – P1 does merkins, P2 squats run to next corner and switch x 2
Rock work – curls, overhead press and tris x 7 and 14
Mountain climber – bear crawl – plank jacks
Finish with sprints
Moleskine
I’d like to take this time to bring up a few notes from the workout
– In the 6+ years of Stonehenge, we’ve never gone so far north.
– Frehley’s is “allergic” to grass and ran on his own. Fair enough.
– As I leaned against a fence plank, I broke it. #beefy
– Cul-de-Sac found the rock pile and it was a nice break in the miles
– Kirby pulled a Cheddar and nearly missed the work out. Thx to Billy Goat for bringing him back.
After declaring Independence, the fun really started. While we celebrate the signing and sending of that amazing documents; brave for sure, it’s the hard work after that declaration that deserves the recognition. The process of creating a more perfect union took a lot of blood, sweat and tears. Even now, it’s our duty as citizens to move our nation (and the world) to peace, justice and the pursuit of happiness for ALL.
Standard COP
SSH
Steve Earles
Mountain Climbers
Partner Parking Deck Ascent
Up the ramp with partner, stopping at each ramp
10 hand-slap ‘mericans
15 WWII sit ups
20 burpees
20 plank partner jump
Upsey/Downsey
Down the stairs and up stopping at each level for alternating plank jacks and Carolina dry docks x 3
Wall Squat/Push-up 11s
Facing wall squat (if you do this wrong you will break your face) x 10
1 ‘merican
repeat via Jacob’s latter until complete
Ramp(art)s
Bottom of ramp plank pull through / top of ramp Coolers (F3 Exercises)
We left the deck and rounded up for sky humpers
10 Parter Derkin plank and run around the traffic circle x 3
Bear crawls with dips and dying cockroaches 7s
Not a lot of running, but I count 14 unique exercises and few push-up variations. Friends, there are lots and lots way to make a boot camp interesting, varying your exercises is just one option. New territory, changing speed/intensity and coupons work great, too. Check out the F3 exercise list, google some bodyweight exercises and steal from other great wienkes. That said, I did get a refusnik today. (Tolkein was concerned about “penis burn”. We scrapped it and moved on.)
Ice 9 Larry and Job “Larry Birded” the whole time. No standing around for those hombres. Tclaps.
Always a pleasure to lead.
Converge at da Vinci tomorrow. Pre-runs at 5:30 and 6:00 AM.