Mosey to the front parking lot of school for warm-up
SSH x 20 IC
MTC x 20 IC
SSH x 25 IC
Plank Jack x 25 IC
The Thang
Partner up
Partner 1 runs to end of parking lot and back while Partner 2 does called exercise
Dips
Decline Merkin
Pull-ups
Squats
LBC
Lunges
J LO
MTC
Flutter
Burpee
Pull-ups
Incline Merkin
I may have missed one or two exercises
Start heading back to the parking lot with Mary on the way.
LBC IC
Protractor (everyone called a degree)
Bicycle IC
CCV 10 each way
Russian Twist IC
We got one FNG due to Ice9 recruitment last week. I saw some chatter on twitter about being stuck on repeat. A beat down is a beat down! It has been great meeting some of the new guys in Union County. Bratwurst is looks like he is getting into his BRR shape. Snowflake was looking a little worn out from the weekend. FNG, Andrew fit right in with the group. CP3O pushed it hard today.
NFL Training camp next week!
Announcements:
Southern Discomfort 8/1
Gladiator Games 8/8
Stonehenge OBT & Dredd
Keep Heather Meyers in you prayers as she gets ready for surgery in a couple weeks.
6 men launched at 0700, 2 men joined us in progress, and 1 man walked circles around us.
The THANG
After a warmup run touring the multiple parking lots of the school and neighboring park, the 6 of us circled up within the grassy confines of the short-track. Standard warmup COP ensued which then became an extended version as we waiting for 1, then 2 extra PAX to mosey over. Sufficiently warm (hot, even), we completed 11s across the infield, trading merkins for jump squats. Next we moseyed over to the jagged school wall for a few rounds of people’s chair (with air presses) and incline merkins. From there we traversed around the nature trail a couple times, stopping for sets of dips on the benches. Bear crawl up the hill, and over to the field for some strength work with the cinder blocks, err, rocks. A few rounds of rock exercises and sprints across the Sahara and we were toast. Replaced the rocks, and ran over to the playset for a couple rounds of Jokeresque circuit work. COT hit just in time as several of us were about to die of thirst, drowning in pools of our own sweat.
Moleskine
– How often do mid-workout EHs work? I’d like to see a stat on that one. We obviously failed when we tried to EH our friendly neighborhood walker after COP. I’ve never performed COP to an audience before, but we had one Sat morning. While warming up inside the track, a man walked laps on the track, circling around us several times before we worked up the courage to invite him over. He politely declined, although seemed mildly open to showing up next week or the week after or the week after that.
– Floorslapper has returned to his tardy ways. You all know what I mean…
– Joker was originally offered the Q, but he backed off citing a nagging groin injury. I decided to step up, knowing full well that a Joker with a pulled groin is still faster than YHC. I guess he just wanted Larry Bird honors for the day.
– Beaver led the way on the nature trail run. I’d like to say that was a brilliant plan on my part, letting someone else clear the cobwebs in front of me, but the truth is I didn’t want to get in his way and once out of his way had trouble keeping up. Strong running, my friend.
– War Eagle (yes, an Auburn fan — go figure) wins the never quit award. Dude was grinding out the exercises, completing all the reps even if not as fast as some of the others. Nice work shaking off the temptation to modify.
– We ran on asphalt, grass in the track infield, through the trees, and then through something like the Sahara on the big field. Not sure what they are doing there or who does their landscaping. Apparently someone thought it was a great idea to spread a couple truck loads of sand across the soccer fields. Now the fields remind me of the ones I played on when I was younger…. in Baja.
Announcements
– Prayers for Abacus and Chelms and their families.
– Southern Discomfort tour coming 8/1
An organized pre-run at Base Camp? Would anyone come? A tweet was sent out, and by the time 5:10am rolled around 8 men launched out into the darkness and returned 1.5 miles later. During the run we found out that one of the guys was an FNG, way to go Early Bird! The consensus was that we will do this again. Thanks for the company gents, next time we can aim for less hills.
At 5:28 the Q was not present. At 5:29 he was, but he didn’t know he was on, so after a quick disclaimer we ran a couple warm up laps. During the first warm-up lap I turned to our favorite brother from the great white North, Strange Brew who is both trusted and always ready. He accepted splitting the Q and he took the first half leading us down tot he baseball fields.
Brew on Q
COT on the baseball field (the one without sprinklers).
Partner work:
Mary
Tunnel of love
Simba on Q:
Start off with some Mary: Freddy Mercury, and maybe one more while I finish plan in my head then just start running.
Consider running out to the road for Hill repeats, audible and head left at the top of the stairs to head to the track. Plank to wait for 6.
Track work
Starting at midpoint. Explain we will run a quarter of the track, then the guys in front circle back. Once everyone is together do some exercises and stuff, then repeat until we complete 5 rounds. Exercises included Squats, LBC’s, Rosalita and other assorted treats.
Wall
Finisher: 2 laps around the parking lot, with some backwards running thrown in. Full disclosure, this was just to make sure we hit the 2 mile mark. That makes 4 weeks in a row.
Announcements:
Southern Discomfort, do it, but don’t ask @Udder for details. It is less than 2 weeks away so sign up now. Just click here.
COT
Holy Moly:
Starting with a terrible title for this backblast, the workout was also terrible, but in that good sort of way, of course this assessment is delivered by the same individual that delivered the workout so is of course inherently flawed. Those that attended are invited to comment with their own assessment below which shall no doubt be found to be uproariously funny.
4 pax assembled and were off for a mosey around the field, to be followed up by squaring up the middle of said field for:
SSH x 21
BOYO x 5
IW x 16
Merkins x 10
LSS x 20
Mall Cop moseys up blaming the atomic clock in Colorado for messing up his alarm clock but either way, welcome
Partner up (now more difficult after the mental weinke was set for even numbers, welcome again Mall Cop).
No matter, the pax are always resilient and resourceful
Partner AMRAP pulls ups + 2, alter grip for second set
Mosey to the baseball bleachers
Partner 1 does Dips while partner 2 runs around the baseball field (the outside), then flapjack
In the same manner, step ups and incline merkins
Then the nastiness of repeato reared its ugly head but sans the running part
mosey to the building for some People’s Chair
Over to the church parking lot where thoughtfully decent sized rocks were to be found, by everyone except Mall Cop, apparently all the decent sized ones had already been taken where partner 1 does called exercise while partner 2 runs to basket ball goal and back, then repeato, you get the idea
Curls, overhead presses, tricep extensions, curls one more time
back to the shaded school front lot for some Mary
flutters x 20
dolly x 15
Sid-The-Kid oyo 10 each way
Freddy Mercury x 15
Cumberland County Viaduct x 10 each side as Q’d by MC since YHC is too weak on this one to maintain integrity on the if you can’t Q it, don’t do it rule
back to the front of the school for some BTTW then to the parking lot for 10 Merkins oyo to end the workout
NM:
Great workout with some second F mixed in, Mall Cop, we love you to death man that’s why it’s so much fun to have you out, whenever you show up. Great work by everyone today, was a decent mixture of work but at the end felt a little more muscular than cardiovascular which is all good.
Nice takeout by Pele
Off to coffeeteria and the discussions of next week’s pending “Bugvergence”
In an effort to further recon of the BRR training opportunities in and around this AO, we went off campus and zero’d in on a sleepy hill/street in Royden. @VisionQuest whispered something about a SadClown warmup run with his imaginary friend Bushwood. He was panting before we even started. Here’s what we did:
The Thang:
Run to CAC, Evangelical Free might I add, for warm up:
18 SSH, 12 Merkins, Mary (yes, Mary during warmups)
Partner up, head west on Carmel. At every street on the right, do 10 diamonds, 20 merkins, 30 squats, 40 LBCs.
At Royden, every other driveway on the left, do 20 merkins.
At Sleepy Hollow Hill, the call was 11s to start (with partners) – dumbocrats at the bottom, 4 count over/unders at the top. On our first descent, reality set in and 11s quickly became 9s. Run out – 15 knee ups at every other driveway (now on the right).
10/20/30/40 at the same streets on the left. AYG back to COT.
Moleskin:
3 mi (or so) covered, according to Talk Box. Strong work by all today. Big Willy was muscling through what appeared to be pure agony. T-Claps for the hard work brother. Kirk pushed YHC, per usual, and defied his hatred for running by sprinting the Chinese Downhill out of CAC. Iron Mike kept his shirt on (until COT). TR made a special guest appearance (glad to have you brother). Run Stopper kept flexing without a shirt on “for the ladies” though clearly there were no ladies around…weird. Nobody asked for their deposit back this morning so everyone received at least something by COT.
Southern Discomfort (A51 version of The Goat) – 8/1, Ballantyne (multiple options for distance). Check the website.
Haywoodstock – Booty Loop party at Haywood’s house this Friday, starts at 6:30. Check the website.
Always a pleasure to Q at DMZ. Thank you all for the opportunity and the generous 10 counts.
Swiper
Typed on behalf of Talkbox because You can’t copy and paste from Pages:
Partner up – speed matters, size does not
1. Run the mile to HT finishing at the fire hydrant on far side of the school.
2. Partner wheelbarrow, switching as needed, from fire hydrant to gravel drive way. Then run to main play ground behind school.
3. 10 chin-ups – if you fail, finish with hanging knee ups + 5 more for good measure, 20 merkins, and 30 Russian Twists. Then run to The Bull Pen
4. Partners complete one full lap – sprint the straightaways and burpee broad jump the turns.
Repeat until time is called. Finish with the HT mile.
If so inclined, we meet at 0530 at Olde Providence Elementary. Sundancer will bring the tunes.
Special invite for Swift regulars not wanting to clown car to AG for Swift / SIB convergence.
As another week began on the gritty, mean streets of Ballantyne, four gathered to move heavy iron in various manners. After informing the PAX that we would be moving around and utilizing many parts of the AO, Frehley’s urgently locked his car and fretted about security in the sordid underbelly of suburban South Charlotte. We didn’t choose the thug life. The thug life chose us.
Warmup:
25 kettlebell swings
25 merkins with left hand on bell
25 kettlebell swings
25 merkins with right hand on bell
25 diamond merkins
25 kettlebell swings
Transport bells to the soccer field for the Slot Machine.
The Slot Machine:
Line up on one sideline. Peform 7 kettlebell thrusters. Using either a waiter’s carry or suitcase carry on the left side, carry bell to the other sideline and perform 7 kettlebell swings. Carry bell back across the field on the right side using either watier’s carry or suitcase carry. Repeat the process for a total of 7 rounds. Depart the soccer field and drop the bells at the shovelflag, taking care to dodge the armada of incoming vehicles. What could be the purpose of such a large number of vehicles coverging at such an early hour on the mean streets of Ballantyne? Gang summit? Arms deal? Invasion of hostile forces from South Carolina? It was just lacrosse practice. Mosey to the benches.
100’s:
Three exercises, 100 reps each. Dips, incline merkins, Bulgarian split squats (50 each leg). There was sweat. There was grunting. There was flatulence. Splendid. Mosey back to bells.
Combination Lifts:
Sots Press, do what you can, aim for 5 reps per side. This is a move where you rack the bell, squat, and then press the bell up as many times as you can whilst in the squat position. It is the worst thing to come out of the Eastern Bloc since the Lada. Reverse Lunge with Front Press: 5 reps per leg. Floor Press into Crunch: 10 reps. Just a few minutes left for Mary, which consisted of Flutter with Press, Dying Cockroach, and Russian Twist. More flatulence. That’s a wrap.
NMM: YHC attempted to squeeze 60 minutes worth of exercise into 45 minutes to really get the week going on the right foot. Looking back, between the Split Squats, Sots Press, and Russian Twists, there was a heavy Soviet influence today and now for some reason YHC has the urge to stand in line for bread and put a dashcam in my car. Weird. A Rocky IV viewing is in order to cleanse the soul. #IMustBreakYou. #GoForIt. #HesChoppingTheRussianDown. Annoucements: Southern Discomfort 8/1. Founders’ Q at Stonehenge this Saturday at 6 am, or sleep in and come to Olympus. Thank you to Chanel & Voodo for the invitation to FoxVegas. Hopefully everyone feels like a winner.
Mosey to the concession stands
Warmup
SSH x 25 IC
MTC x 25 IC
LBC X 25 IC
??? X 25 IC
Main Event
50 Decline Merkins
50 Wall Jumps
50 Dips
50 Lunges
Peoples Chair
Shoulder press
Jabs
Mosey to the field
10/15/20/25 yrd suicides
At each stop is a called exercise
Round 1 – 10 MTC = 80 total
Round 2 – 10 Merkin/CDD = 80
Round 3 – 10 Burpees = 80 thanks Ice
Camacho took over for the second half
Back to the concession stands for 4 square abs. Each person got to call an abs exercise of 25 IC
LBC, Russian Twist, Plank Jack, J-LO, Bicycle, flutter,
Head to the track for the final session. Every 100 yrds was called excersise.
Lap 1- 10 7 count burpees, 15 CDD, 10 7 count burpees, 15 CDD
Lap 2 – 10 squats, 15 arm raises, 10 squats, 15 arm raises
Lap 3 – 10 merkins, 10 merkins, 10 merkins, 30 partner slap merkins
Jail break back to parking lot. Not sure it was a real jail break, more of a jog. Pax didn’t have much left in the tank.
Holy cow! This one smoked the Q and Pax. I wasn’t sure I was going to make it trough Camacho’s second half. Even thought the PAX was small it packed with tons of pain. Great work all everyone’s part.
Crowbar, thank you for taking us out.
Announcements.
Southern Discomfort 8/1
Gladiator games 8/8 – Indian Land
Yeah so finally getting around to posting a back blast for Ghost Runner last week. I left Vinter’s that night, drove home, packed a bag for an early Friday flight to visit the in-laws for the weekend. The in-laws – otherwise known as the house with the most useless internet connection ever. I am fairly certain AOL dial up has better service these days. Does anyone have one of those AOL CD’s lying around I could load up and try?
Anyhow – 25, count ’em, 25 PAX showed for Ghost Runner. 10 higher than previous records. I am really not sure if the BRR is getting close or everyone just likes to drink beer on Thursday’s. But really, it’s sort of like asking if the pretty girl is with you for your personality or your money, sometimes you just don’t care about the answer.
There is a designated 4 mile and 6 mile route, but after the intersection of Raintree and 51 I really have no idea where everyone heads off to. Some guys do 4, 5, 6 and things in between. Tiger Rag runs some of it backwards. Radar takes a phone with him, but no one would know how to find him if they actually needed it. But in the end, I think everyone made it back in well under an hour.
Moleskin:
After last week’s name postponement of FNG – Dan, I knew it wasn’t going to happen 2x in a row. Apparently Radar had filed some sort of text grievance to Tiger Rag that some by-law was broken and the situation must be remedied without hesitation. So in a slow and painful naming session where Dan told most of his biography and questions started flying about TV shows and names of first pets, it was finally settled on Fault Line as his nickname. This was due to his proximity to the epicenter of the San Francisco earth quake in 1989-ish.
There was also a motion made by Radar, the previously named F3 by-law expert, to move beers to Chili’s due to the size of the crowd, and maybe he wanted some potato skins. Motion was vehemently denied by a sweaty mob of fancy craft brew loving beer snobs who wanted nothing to do with 32oz mugs of Miller Lite. To Vinter’s we went.
There may have been some announcements but they are likely dated and irrelevant by now. Thanks to Mr. Brady for the send off.
-Alf
4 SVU men gathered in the gloom and had tabatanough blocks and bells. What happened? This happened!
Warmup:
The Thang:
Four rounds of AMRAP Tabata sets (12x 20sec on 10sec off) alternating between two exercises.
Pair up into two groups at small hill. First group runs hill while second group does exercise then flip flop.
Mary:
We did Mary Tabata style keeping the same AMRAP 20sec on 10 sec off. Goal was to never let feet touch ground for the whole duration of Mary.
Reflection:
Proverbs 3:6 “In all your ways submit to [the Lord], and he will make your paths straight.”
Moleskin: