3o Merkins and 30 squats
20 Merkins and 20 squats
5 Stations, rotate when group of 4 sprinting/racing returns acting as the timer (try to get 15-20 reps at each station before sprinters get back) completed the circuit about 10-12 times…lost count. Each full circuit should take around 3-4 minutes
Station 1: 25lb medicine ball throw around group first 15 minutes, Merkins second 15 minutes, dry-docks third 15 minutes
Station 2: KB station – 2 60lb, 1 50lb, 1 45lb choose how much pain you desired (first 15 minutes was upright row to push press, second 15 min was T-bag squats, third 15 min was swings)
Station 3: Cinderblocks – first half Curls and second half Diamond Merkins
Station 4: Cinderblocks – first half Presses and second half straight arm front shoulder raises
Station 5: Sprint to far basketball hoop ~ 60 yards and back, first place does 5 burpees, second place does 10 burpees, third place does 15 burpees, last place does 20 burpees
Skinny Mole:
Was a frigid morning and I was expecting about 15 folks to mosey out due to weather, but was surprised with 23…even Radar made it! Being the good husband he is, he left early to get home so his wife wouldn’t be late for work…thanks for your service and dedication to your family my friend! I have to apologize for the initial 5 minutes of the workout start, had a different plan based on expected numbers…wasn’t working well and Radar called a Q Failure. So what do you do when it isn’t going as planned? Stop everything and start running for time to sort it out in your head to get things back on track. Then the above was devised and completed. The boys were taking the sprints seriously (90% of the time) and there were some smoke boots on…Spackler, Bodybag, Witchdoctor, and Goodhands were flying as were the lads in my group (Hairball, Smokey, Backoffice, and Geraldo). At one point I remember Turkey Leg using the 60lb KB and someone said that it was about 2/3s his weight…way to go big TL! Can’t remember who called it first, but Goonie said the workout reminded him of a prison yard workout. So there it is, PY training was on the docket today. If you did 15-20 of each exercise and sprinted each race, it should’ve been a smoker…burpees after sprints can be a crusher for sure. Goodhands was asked if he was okay after his sprint and burpees because he was just sitting on the ground for the Merkin station, he said he was doing 15 deep breaths. If Goodhands was smoked, I consider the job accomplished. Thanks for the great sendoff Spackler!
Aftermath meets on Wednesdays from 6:30-7:15 at Starbucks in the Trader Joe’s shopping center. Come and just hang with us, currently discussing the Book of Romans.
8 men got out of their cars at exactly 5:29 to cover as much of the frozen ground at MRHS as we could. Here is how it went.
The Thang: Run to the building. (Note the substitution of the word “run” for the word “mosey.” That is intentional) Peoples’ Chair, 25 SSH IC, Peoples’ Chair, 10 burpees IC, Peoples Chair again, 20 mountain climbers IC.
Run around the building with stops for: 10 merkins, 25 flutters, 10 diamond merkins, 25 LBCs, 10 wide arm merkins. Each stop done together IC (wait for the six each time in plank position).
At the bottom of the hill at the back of the building (we need to name it BTW), partner up for two rounds. P1 run backwards up the hill and back. P2 does called exercise. Round 1 = 75 total CDDs. Round 2 = 75 combined heels to heaven.
Run to picnic benches for two circuits at 3 min a piece. #1 = 10 derkins + 20 Squats. #2 = 20 dips + 10 split squats. Goal is to repeat at a steady pace for the 3 min.
Run to the rock pile and partner up again. Round 1 = clean and press with the rock while partner runs ~50 yrds. Round 2 = curls with rock while partner bear crawls ~20 yds. Round 3 = flutter press with the rock while partner runs ~50 yds. Return the rocks. 10 burpees together IC. Then, 15 russian twists and 20 bycilcles IC. Done.
Moleskine: My assumption at the outset is that men who post in 25 degree weather don’t do so to have fun in the conventional definition of “fun”. They post bc they want to be pushed and get in a monster workout that day. So YHC made a few conscientious attempts to try and make that happen:
Announcements: Teams forming for the Spartan Sprint in April. Talk to Doc McStuffins or Turtle. New workout DaVinci is Saturdays at 7 in Blakeney shopping center.
Another chilly January morning in the gloom, temp read 23 degrees, (feels like 22 degrees) on the iphone. Cars pulled up but no one got out til 0527. 3 minutes of mubblechatter, intros, planting of the virtual flag, then we were moving….
The Thang:
Warm-up- 1 x mosey around track, backwards, sideways, etc.
SSH x 25, IW x 25, Lat lunge x 20, Merkin x 20, Mt. Climber x 20, and some stretching
Track Work- Partner up
PT # 1 400 meter- good pace
PT #2 People’s chair w/ Press x 25, then Donkey Kicks x 25, repeat til PT #1 returns, FlapJack
PT# 1 400 meter- better pace
PT#2 People’s chair til PT# 1 returns, FlapJack
PT#1 400 meter- even better pace
PT #2 People’s chair w/ Press x 25, then Donkey Kicks x 25, repeat til PT #1 returns, FlapJack
PT#1 400 meter- best pace
PT#2 Balls to Wall or Wall Plank til PT#1 returns, FlapJack
Field Work-
Broad jump x 10 yds, Bear Crawl x 20 yds, rinse and repeat til you reach the other end
Plankarama
Football field suicides 25-50-100
MARY- Dying cockroach x 15, Flutter x 15, Heals to heaven x 15, Dolly x 15, LBCs x 15
Football field suicides 25-50-100
Merkins- Diamonds x 10, Wide Arm x 10
Gasers x 4
Back to lot for COT
Moleskine:
Solid performance by the pax today. YHC coming off a weekend of skiing at Sugar Mt…first the weather was much warmer this morning than there, second my legs were burning after 2 of 400s. Should have planned more merkins…
Q: does Horsehead ever touch the other “Horsehead” at The Charge? would that be wrong?
Vamos was on fire today. He likes to push off someone else before running the 400. Not sure what that is: mental advantage, was he a swimmer (wall push) or does he just like to box-out.
Monk and Cowgirl were moving on those suicides (can you even call them that anymore) and the gasers! Well done.
Didn’t hear much out of Arena or Booyah, maybe they were too cold to talk.
And of course the resident Brit, Double Ds was lovin’ the running perhaps even more than Baracus. OK, maybe not.
Thanks for letting me lead you boys at the #CountryClub of AOs in the region.
So the Joe Davis run is behind us and we have now turned our sights for 1-mile speed. However, at #F3DevilsTurn, we run non-stop for the whole hour. No rest periods planned.
Therefore, the plan for tomorrow is to begin running at 5:15 from the greenway parking lot at the corner of Rea Rd. and Bevington Place and proceed to run the apartment loop.
After passing the parking lot again and picking up stragglers, we will head South on Rea toward Piper Glen. Once the 1 mile of warmup is complete, we will run at a faster rate of speed until we return to the parking lot at 6:15. There will be 4 mile and 6 mile options.
YHC will have chalk to mark the route. We may need to bypass Old Course and go in the main Piper Glen entrance if the road is not yet fixed.
Thang:
COP:
Shelter/Lot:
Indian Run to Hill / Rock Pile:
Mary:
7 Minute of Mary. Each man led an exercise IC. All your Faves…
COT
Moleskin: Warm Welcome by the PAX this morning. Everyone came ready to work and get stronger. Iron sharpens Iron once again!! Snowflake took us out w/ prayer. Enjoyed it!!
Announcements
Family Picnic and Hike 1/23 at Anne Springs Close Greenway Haigler loop. Weather questionable.. stay tuned should the plan change.
Anvil and The Maul site Q’s had set up the Q swap sometime before the holidays. Madame Tussauds was on schedule to Q Anvil and Young Love was set for The Maul. Things came up and the plans changed. Commish stepped up to Q Anvil and YHC took The Maul. Had only posted at Stonecrest twice prior and both outings stayed in the commercial area. Murderhorn remained the stuff of legend for YHC, only to be read about in backblasts. Certainly did not live up to the hype on Google Earth. Today feet hit pavement to really check it out. Strong crew of 15 today. Off we go.
Thang
Faster mosey from launch lot past AMC 22 to lot by Jersey Mikes.
COP
SSH x 10 IC
Low plank (elbow) MC x 15
High plank
Merkin x 20 IC
Mosey out entrance toward Indigo Row. Right on Elm. Left on Elmstone. Stop at Thorncrest. Chair plank. Inform pax of the Rosebriar loop with 3 islands.
Continue mosey down Elmstone. Stop at rock pile near the clubhouse/pool. Grab an exercise rock.
Rock Set: 15 curl/15 tri extensions/15 press/20 CDD
Murderhorn/Rosebriar/Rock Circuit
AYG up Murderhorn. Left on Thorncrest. Right on Rosebriar. AYG around Rosebriar with a stop at 3 islands for 5 Burpee and 10 Jump Squat. Right on Elmstone and AYG back to your rock. Repeat Rock Set. Continue repeating Rock Set to regroup. All pax return.
Mary
All to 10. Keep feet up entire time: Flutter/Heels to Heaven/LBC/Protractor. YHC took a minute while holding 6 inches to ask TheMaul pax about service projects undertaken by the AO. Also asked for a pax to provide the F3 mission for the group. Fairly certain that was Fire Hazard. Well done.
The mission of F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership.
Flip over into high plank. Merkin set. All to 10 civilian cadence, hold plank between merkin variations: Regular/Werkin/Diamond/Offset Left/Offset Right
Deposit rocks back to the pile. Back up Murderhorn. Plank at corner of Elmstone and Thorncrest. Plank Series: RAH/RLH/Swap (10 count for each from pax)/6 inches/RLH/LLH
Mosey back over Elm to Stonecrest launch lot. Line up in front of hill at launch lot.
Triple Nickel
Run up hill. 5 Burpee. Down hill. 5 Diamond merkin. 5 repetitions
Mosey to backside of AMC 22 building. BTW followed by People’s Chair with arms straight out with four 10-counts.
COT
Moleskin
Great to workout with the strong Maul crew today. Spent some prep time on Google Earth to get the bearings. Madame and Fire Hazard offered a brief tutorial on the AO on Monday. Thanks men. Rachel and Fire Hazard were blazing the trail on Murderhorn/Rosebriar circuit. Fast guys there. Murderhorn is a legit hill. Awesome to run it today so YHC can get a true perspective when reading about it in backblasts. Quite a few options at this vast AO. Strong work done by all today. T-claps to Haggis for his PR at the Charleston marathon last weekend. One tough dude there, already back out in the gloom. Appreciate the opportunity to lead today. We covered 2.5 miles total. Really enjoyed it. Take a few minutes today, men, to think about how the pax of this AO can serve the community, and how we can all do more for those around us. Power of the pax. Thank you, Squid, for the takeout prayer.
Announcements
Family picnic and hike 1/23 at Anne Springs Close Greenway Haigler loop. Weather not looking so great. Keep eyes/ears open for announcements on that.
Da’Vinci is up and running with a crew of 36 for the launch last weekend. Haggis on Q Saturday. Certain to be a tough one.
Agony on q tomorrow at smokey for a continuing exploration of the fruit of the spirit. Judging from his twitter feed he knows how to find joy in the ocean. tomorrow we discuss finding it in our lives. JOY!! really. come get some agony after you go through…agony.
Panera providence rd 630.
18 of the strongest, baddest dudes on a Tuesday with a Kettlebell weren’t afraid to answer the call of a BROfessor challenge despite sub 20 degree weather. Maybe you went somewhere else today and did a little running? That’s cute. We did running and threw around 50lb cannonballs. Just sayin..
The Thang:
The Warm-Up:
SSH x 20 IC
Merkin x 20 IC
2 Handed Swing x 20 OYO
Prying Squat x 5 IC
Field Farmer Carry
The Main Event:
Mosey to Church/Playground lot for Challenge
Presentation of Instructions: The Challenge is written in chalk on the pavement. You must do these exercises in order and must finish each exercise before moving on to the next. Alternate R/L hand as needed. Move as quickly as you can to complete The Challenge in the allotted time.
The Challenge:
Round 1: 50 KB Snatches, 10 Burpees, AYG around church (approx .33 miles)
Round 2: 100 2-Hand KB Swings, 10 Burpees, AYG around church
Round 3: 50 KB Squats, 10 Burpees, AYG around church
Round 4: 50 KB Cleans. 10 Burpees, AYG around church
Round 5: 100 High Pulls, 10 Burpees, AYG around church
Round 6: 100 Merkins, 10 Burpees, AYG around church
Extra Credit (when finished with The Challenge, perform as follows until time is called):
The Moleskine:
Young Love originally had a challenge like this a little over a year ago that I remember being terrible and that no one completed. So of course I thought we’d give it another go when it was my turn to Q this time. Even though there were some questionable routes on the “Church Loop” (YHC must have not given clear instruction), again I don’t think anyone completed the challenge this time either. I had just made it to the 5th round before time ran out. Sound off if you made it further this go around.
Great to see so many guys out this morning despite the 18 degree weather. It is always a pleasure to lead such a fine group of men. Cobains to Header and the rest of the men for not having music for the main event, although I feel like it would have taken away from the camaraderie of the joint suffering. I was in my own pain cave this morning and didn’t pick up on any of the usual antics, sound off on any notable occurrences that I missed.
Thanks to Harley and Fletch for the opportunity to lead!
Freedom, thanks for switching weeks brother and thanks for the great takeout!
5 PAX braved a hellofa cold morning for a fun-filled-frolic on a football field. Here’s what you missed:
The thang:
Run to HT and back
Partner up, one partner runs the length of the field while the other partner lunge walks the same direction
Partner runs back to the lunge walker, flapjack
Kirk and One Eye didn’t want to look like Mia Hamm or Rex (Toy Story) so they were also doing ‘Mercans and LBC’s…it’s hard bein’ Snoop D-O-Double G.
Moleskin:
Kirk and One Eye crushed the initial mile. The rest of us paced ourselves for the storm of lunges we knew were coming. Not a lot of mumble chatter. At least not initially. For a running-intensive workout I thought we stayed together reasonably well.
Excellent take out by Nuke. It’s always good to remind yourself to stop, look around, and appreciate what we’ve been given.
If you weren’t at Sofawib this morning, then you were probably at home doing an exercise video such as is featured above (be sure your speakers are turned way up).
-Aye
Daisy
Posted on the behalf of Marvel
15 men abandoned the comfort of the fartsack to endure a burpee-heavy beatdown in sub-freezing conditions. Here’s how it went down:
Jog around the parking lot 1x, then circle up for escalating SSH+Burpee combo
SSH – 5x / Burpees – 1x
SSH – 10x / Burpees – 2x
…and so on until
SH – 25x / Burpees – 5x
Imperial Walker – 15x
LBCs – 20x
Mosey to track, jog 1x around
Move to the field and line up on goal line, partner up
Partner 1 – sprint to midfield, jog back
Partner 2 – Merkins until Partner 1 returns
Partner 1 – sprint to far goal line, jog back
Partner 2 – Squats until Partner 1 returns
Mosey to baseball bleachers for circuit work
CDDs – 20x
Step Ups – 10x per leg
Supine Pull Ups – 20x
repeato
Jacob’s Ladder at the big steps
Run up the steps, Lunges at top – 6x down to 1x
Take the long way down, Burpees at bottom – 1x up to 6x
Mosey to the outhouse
Peoples Chair – 60 seconds
Peoples Chair w arm presses (40x) – 60 seconds
Back to the parking lot, partner up for more running
Partner 1 – sprint to far light post, jog back (2x)
Partner 2 – Flutter (1st run) / Freddie Mercury (2nd run) … flapjack
Circle up for Mary
LBCs – 20x
H2H – 15x
Moleskin:
Appreciate all the work the PAX put in this morning. I was originally planning for a track-heavy workout, but when we made our way down there, the men noticed a few ice patches in the immediate vicinity. Fireman Ed wisely suggested we run a lap together as a group to survey the area, and as we ran through a minefield of black ice it became clear that the Q needed to call an audible. Many thanks to Ed for limiting the casualties.
Our FNG (invited by grizzled Basecamp vet Hairball) works in info security at BofA. In a moment of inspiration, one of the PAX suggested we call him ‘Snowden’, and when the FNG visibly cringed at the idea, we knew we found the perfect nickname. Snowden proved to be a strong performer in the gloom this morning, hope he’ll be back again soon.
Announcements:
Tang is heading to Chile in March for a mission trip and their group is trying to raise money. Check out their video below.
https://www.dropbox.com/s/c3vzmgtmnjggdop/Chile%20Fundraising%20Video.m4v?dl=0
Frigid 5K Run & Plunge is on 2/13 at the US Natl Whitewater Center