we are heading back to the Covenant Day School high school parking lot tomorrow (9/15).
SSH
YHC called up/down merkins
Partner up
Mosey to track and Gma Mountain
Up Gma 3 times – dry docks at top/merkins at bottom
Partner carry up Gma x 3 each merkins at top/LBC at bottom
Mosey to other side of track
20 yard Dragon Walks
20 yard 5 step bear crawls and 5 merkins
Some sprints for giggles
Mosey to gym equipment
Partner 1 does 20 pull ups and partner 2 does merkins until P1 is finished x 2
Snake Run the stairs
Mosey back to parking lot for Merkin Mary
More took place, but most importantly we made sure to think of our fallen and courageous brothers who gave/sacrificed their lives for others.
It’s been almost three months since this beautiful thing called SOFAWIB started. Now that you don’t have to pretend to love running anymore, let’s go back to our roots.
The Thang:
Partner up – don’t believe what your M says, size always matters
Take a right out of OP onto Rea and run to HT, loop around the first pillar, and back to OP (+/- 1 mile). Run past the buddy bench to the football field.
Partner 1 – runs back the buddy bench playground for 10 pull-ups and then runs back to the concession area for 20 dips and 20 derkins. P1 runs back to the football field. Sumo squats while waiting for your partner.
Partner 2 – runs out the trail to Foxworth and up the hill. At the top (intersection with Bedfordshire), P2 does 40 LBCs, runs down the hill for 40 Freddy Mercury (single count, i.e. 20 each side), and runs back on the trail to the football field. Sumo squats while waiting for your partner.
When partners meet at the football field, partner carry to midfield and back (switch as needed).
[Due to my personal belief system regarding partner carries, I will offer a ONE-TIME ONLY modification of 10 dumbocrats instead.]
Partners flapjack – P1 heads to Foxworth, P2 heads to the playground – and that’s one set.
Stop at 0606 and run the HT mile again with a left into OP for COT.
Less running than Swift. More running than Skunkworks. And 100% more Sisyphus jokes.
It’s SOFAWIB. Tuesday 0530 at Olde Providence Elementary.
Swift will launch at 0515 on Tuesday morning from the Vine Restaurant in the Ballantyne AO. There will be a 0500 crowd, but it will probably be lighter than normal.
This week will be focused on getting the kinks out after a long weekend for most PAX at the BRR. After a nice warm-up, we’ll return to the Fartlek of 30 seconds jog, 20 seconds normal, 10 seconds sprint. Multiple rounds with some jog breaks in between.
See you in the gloom!
It was a balmy 50 degrees – perfect weather. I guess I didn’t realize getting the blocks meant we all were going to have wet feet, oh well.
Warmup
Mosey around the building and stop for merkins along the way (10, 15, 20)
Circle up for a brief warmup IC:
SSH @ 20
SSS @ 20
Peter Parker Merkins @ 20
Break into three lines to do something called ‘Plank Box Jumpers’ never heard of it? its because I made up the name. It worked so-so, therefore we moved into a Indian Run Race. That worked OK, it was more of jail break for two laps. Whatever it got our hearts going.The bottom two teams had to do 20 burpees each – pretty much everyone did 20 burpees
Now back to the classics
Break into teams of 2 – partner 1 go to get the blocks, partner 2 exercises were led by OT until we made it back
Now partner 1 runs while partner 2 did the following exercises
1. overhead presses
2. curls
3. Tricep extensions
–Break for 20 Crunchy frogs
4. Wide Merkins
5. Diamond Merkins
6. Decline Merkins
7. Overhead presses
One group returned the blocks while Uncle Leo kicked off the series below
1. Flutter
2. Roaslita
3. Protractor
It was a great showing – no BRR participants but that was to be expected
Thanks to Squid to taking us out and to Uncle Leo and O’Tannenbaum for keeping the troops moving while we got the blocks.
It was the first Monday after the return of Football. It was cold. Not many could meet the challenge of facing the toughest workout of the week, but 5 rose out of their slumber and dusted off their Monday morning blues with a good ol’ fashioned Kettlebell butt whoopin’. Here’s how it went:
The Warmup:
SSH x 20 IC
Halos x 10 (5 each side)
Deadstop Swings x 5
Goblet Squats x 20 IC
Swings x 20 OYO
The Thang:
Grab your bells and let’s mosey to the back of the school, stopping 3 times for a 10 Merkin break.
Partner up with like sized bells and face the hill..
Round 1: 5 Reps Double KB Swings, then run up hill and 10 merkins – 5 rounds each partner
Round 2: 5 Reps Double Clean, then run up hill and 10 merkins – 5 rounds each partner
Round 3: 5 Reps Double Squats, then run up hill and 10 merkins – 5 rounds each partner
Round 4: 5 Reps Double High Pulls, then run up hill and 10 merkins – 5 rounds each partner
Running out of time! Farmer Carry back to basecamp with 15 LBC chasers.
Round 5: 5 Reps Double Snatches – 5 rounds each partner
Just enough time for some 2 sets of Mary, Voodoo called Freddy Mercury and Loogie called Heels to Heaven. Done!
The Moleskine:
This is one of those classic KB workouts that doesn’t look so bad on paper and then crushes you. The 5×5 is a sneaky tough workout in of itself but today I added the hill runs and merkins as a new addition today to keep the heart rate going and well just to be a little cruel. Welcome Kid Rock to Foxhole! It was great to have you out there today brother and I’m sure we will see you out again; for a first timer you did awesome out there..heck for a regular you did awesome out there! Voodoo and Loogie seem to always partner up on days I’m Q’ing and they always crush it. You won’t find a better support system to motivate one another to get through a workout than those guys. Frehley stepped up today and kept pace with me the whole time. Initially throwing a refuznik on the doubles he consented and killed it! The man is also great at counting which is a Q’s best friend, he totaled 230 merkins today as the count.
As always men it is an honor to lead you in the gloom. I hope you got what you wanted out of it and maybe a little more than you wanted!
Announcements:
Posted on behalf of The Late Show…
18 gents rolled out of the sack this morning ready to roam the misty hills and plains of Outland.
Half a Hairband Mile and then off we go to the shovel flag, Big Trade in charge.
Warm up:
• Side straddle hops – in cadence
• Merkins – in cadence
• Low slow squats – in cadence
• Burpees – OYO
• Flutters – in cadence
• Imperial Walkers – in cadence
Mosey to the bus courtyard of the Middle School.
• On your own…
• 10 dips
• 20 lateral step-ups (across)
• the cheese run
• rinse & repeat
Handoff to Smokey and we form up two lines for an Indian Run to the High School stadium.
We practice our B&E skills… don’t snag your BVD’s… *ouch*
Stairway to heaven work….
sprint to the top of the stadium for 10 LBC’s
hustle back to the bottom for 10 burpees
rinse and repeat until time is called
Then hustle onto the track for more fun
Run 200 meters then stop for 10 low slow squats
Run 200 meters then 20 lunges
Repeat
Hand off to The Late Show
Hop back over the fence and head over to the practice field.
Find a good size rock and partner up.
Partner One
Run across the field and back while P2 does tricep extensions, flapjack.
Next round curls
Next round squat to overhead press while partner runs to dip bars and does 5 supine rows.
Line it up for one round of tunnel of love.
Mosey to the flag for 10 Tony Hawks on your own.
Thanks Smokey for taking us out!
Moleskine
Solid work today by all. Today is a DIY moleskine, jump in on the comments. I will start with a Kotters to Mayo. Nice look with the beard! Good to see you back out.
Five men posted at Olympus to put their endurance to the test, here’s how it went:
COP:
SSH x20 IC
Prisoner Squats x 20 IC
Merkins x 15 IC
Grab KB’s and mosey to basketball court for endurance challenge (aka poster of pain) consisting of:
x 40 burpees
x 50 Upright Rows
x 75 Deep Squats or Goblet Squats
x 75 Merkins
x 100 SSH’s
x 75 Two-Hand Kettlebell Swings
x 25 each of LBC’s/Flutters/Dollies
x 60 KB Overhead Press(x30 per arm)
x 7 Sprints(50 Yards = 1)
x60 KB Lunges (x 30 per leg)
Plank for 2 Minutes
x 100 Renegade Rows or Lawn Mowers (x 50 per side)
x 100 Mountain Climbers
x 5 Per side Turkish Get-Ups or Vikings
x 50 Curls or Cleans(25 per side)
x 50 Behind-the-Head tricep extensions
x 7 Sprints (50 yards = 1)
x 30 Per side One-Hand Kettlebell Swings
x 20 Snatch per Side
x 20 Greg Louganis
All done, that’s a wrap!
Moleskin:
Awesome work by all to get through that, I think just about everyone made it to at least the 1-handed swings, Witch Doctor and Retread completed the entire list. YHC had a crazy busy week and couldn’t come with a more creative weinke so thanks to you guys for letting me bring out the Poster of Pain. WD said it best when he saw the list and said “you do know we only have an hour?”. That was a great test of endurance. Strong work by Destiny and Staypuff as they pushed through. Also good work by Retread as this was his first post at Olympus.
The Hoff on Q 9/19
Great prayer by Staypuff to take us out.
Gullah
12 brave Men of Union work “The Rock” at #F3Commitment
After a quick warm up we all had to choose wisely for the work out today. Stolen idea from the last “Block Party” I went to, the resources of Commitment include a solid rock pile to work with. The rock choices and partnering up today was critical to the completion of the rounds
The thang:
25 SSH
20 Mountain Climbers
25 IW
20 Reverse Lunges
Mosey over to the Rock wall and partner up for the rest of the 3 round work out all involving “your friend”
Round 1:
150 Modified LBC with Rock on chest while partner ran 40-yards to do 5 Burpee’s in rotation to completion
Mosey over to back of school (again, with the ROCK)
150 Supines at the railing while your partner had to run up the steps and do 15 Curls in rotation to completion
Mosey back to the Rock pile
Round 2:
100 Heals to Heavens with the Rock while partner ran 40yards to do 5 Burpee’s in rotation to completion
Mosey over again to the back of school
100 Supines at the railing while your partner ran up the steps to do 15 over head presses in rotation to completion
Mosey over to “THE HILL”
100 Staggered Push ups at the top while your partner worked the rock with 15 low slow squats at the bottom in rotation to completion
Round 3:
Mosey over the bridge (again, all while carrying your “Friend”
Lunge walk across the bridge with a Press walk back
Money back to the rock pile- DUMP THE ROCK
125 LBC while you rotated 5 Burpees on the other end in rotation to completion
Mosey over to the front of the school to work the parking lot in team to do 80 Carolina dry docks as we ran around the circle
Finished the work out with a quick mosey to the entrance of the school with 2 rounds
15 Dips
10 Derkins
30/ 15 Russian twists
Freak’n tough group that put the work in today. Not easy for the new guys but they pushed on and finished the solid full hour of fun!
Announcements:
Mud Run and Beast
Snowflake on behalf of
Transporter
19 men were crafty enough to side step the evil BRR headlock and post at the Centurion/Brave convergence this morning. Welcome to all of the Brave PAX who migrated over.
The thang;
Mozey to the parking deck for a warm up.
20 Slow Squats
15 Merkins
25 Mountain Climbers
Mozey to the Aquatics Center
Bear Crawl up 10 Merkins then sprint back
Crab Walk up 10 Merkins then sprint back
Lunge Walk half way up 10 Merkins then sprint back
Series of planks.
Mozey to the ramp at the end of the stadium.
Rail walk all the way down.
Hit all three stair towers with 5 Merkins at the top and 5 Squats at the bottom.
Meet at the top of the deck for some Mary
25 Flutters Hold
20 Rosalitas Hold
20 Freddy Mercurys
25 LBCs
Mozey to the bottom of the deck
Jacobs ladder (bad idea)
Mozey to the benches
10 dips, 10 step ups, 10 Derkins
Rinse and repeat 2x
Jail break to the OA
Great work by the entire pax today. YHC took several hours to recover. I think everyone got their money’s worth. Prayers go out to our brothers running the BRR, health and safety to you all.
Announcements:
Sign up for the Mud Run
HDHH at Mellow Mushroom on Selwyn on Wed 5-8. 10% of sales goes towards the Nicaragua Bridge trip.
Join us at the Stand at Panera directly after the Centurion.