5 Pax including 1 FNG posted at a very humid Olympus to take on the AMRAP challenge, Here’s how it went:
COP:
Merkins x 15 IC
2-Hand Swings x 15 OYO
Mtn. Climbers x 15 IC
Goblet Squat x 15 OYO
Snatch x 5 Per Side OYO
AMRAP Challenge: 5 rounds, 3 movements per round, as many reps as possible in 6 minutes per round. 1 lap around the track after each round.
Round 1: x 5 clean & press/x 10 merkins/ x 15 Two Handed Swings
Round 2: Rack Lunge x 5 per side/Goblet Squat x 10/Good Mornings x 15
Round 3: Halo x 5 each direction/Around The World x 10 each direction/Figure 8 x 15
Round 4: Lawnmowers x 5 each side/upright rows x 10/2 Hand Press x 10
Round 5: Snatch x 5 per side/Renegade Rows x 5 per side/clean x 5 per side
2 hand swing/squat thrust ladder: idea is to perform 15 2 hand swings, 15 squat thrusts and keep moving down the ladder until 1 rep of each completed. We all were smoked after the AMRAPs so after we completed 15 YHC audibled to 10 reps each and then worked our way down to 1 rep.
Mary: LBC x20 IC/Russian Twist x 20 IC(called by Fletch)/Crunchy Frog x 10IC(called by Ickey Shuffle).
Moleskin:
Outstanding work out there today men. It was humid and we were all pouring sweat. in full disclosure, YHC had a hectic schedule this week and puled the same routine I Q’d a week ago at Mint Hill Metal: different group of guys, same smoked result. Good work getting through the AMRAP cycle, we all had our hands on our knees and were gasping for air at the end of that one. The swing/thrust ladder was an especially brutal way to end the workout. I know I didn’t get all the way through it. Fletch is the only one I know for sure that did. Great having FNG Polar Bear with us today (Jeff M.) hope to see you back out there. Good also to see Quint again, good work as always brother. Thanks to Fletch and Ickey Shuffle for helping me get through Mary. Also thanks for putting up with my extremely eclectic playlist as well #playlistfail.
Announcements:
Southern Discomfort 8/1
Hoff on Q at Olympus next week-7/25
Ickey Shuffle on Q Monday at Foxhole
Great prayer by Fletch to send us home
Thanks for the opportunity to go through the pain with you men!
19 for Outland this AM, finally taking the numbers crown for Saturday workouts in Area51! The FNGs keep coming as the EH-ing continues. We didn’t have any FNGs today, but a lot of guys who are just getting into F3 seriously now and keep inviting their friends to post. That is how we #giveitaway.
The Thang:
Mosey to the Sun Valley bus lot with run variations along the way to loosen up.
Stop for planks to catch up the six, and then mosey to Shiloh Elementary School bus lot for COP.
Line up at the Gate for the 2nd official running of The Scalded Monkey (click link for embarrassing photo of Countertop). This is a timed AYG mile, along the road between the 18 different schools that share this campus. Goal is 7 mins. 2nd place has to lead Mary while the winner calls out times.
Sorry I didn’t get exact times.
Mary led by Glass Joe
1 min water break
Long Indian Run to the practice field.
SSH led by Glass Joe while the Q ran back for his iPhone (more on this later)
Timed circuits (also stolen from Les Mis at Skunkworks on Tuesday)
3 mins to complete, 2 min rest – 4 time through the whole routine
Pinball run back up a shovel flag hill as barren as Glass Joes head. #heforgot #wedidn’t
6MOM
Smoked fo sho
Lots of strong showings on the Monkey, with some guys really pushing to finish. Tonawanda, in particular, gutted it out at the end. Happy also was thrilled with his 8:15 time, even wearing the giant #Geraldo knee brace. He said he thought he would be in the 9:30 range for sure but he is #gettingstronger and #gettingfaster. Glass Joe led the pack early, taking a pretty good sized lead at the turnaround point. EE dropped the hammer of Thor on him quickly on the back stretch though, basically sprinting the whole thing and smoking us all – then running back to pick up the six. He has a gear that I am not familiar with.
After we were halfway through the long Indian Run over to the practice field, I realized I had left my iPhone back at the gate. I needed it for the timer, so I called out to my 2.0 Boondock to bring it over. He was standing about 3 feet from it, and it was on top of a post at eye level. He stared directly at it and then furiously looked around. After much unfruitful yelling for the phone, I ran back to retrieve it myself and then ran all the way back to the field. This was most unpleasant. I think he has a future as a treasure hunter, or perhaps an actual Goonie.
The timer circuits almost killed me at Skunkworks on Tuesday, trying to keep up with Side Straddle Bulldog. I figured that they would be a good follow up to the Monkey. Good thing we ran out of time for that 5th set, because I was smoked.
Happy (AR-15 golf ball shooter guy) is an EH machine. He is bringing them out left and right, and has a few more in the works.
Hairband has a busted wheel, but still posted with us wearing the Ruck and did what he could. We were glad to have him (except when he assaulted me), and sometime just coming out is the best medicine. Hopefully he will be back at it soon.
Good to have Zip out with us this week. He modified the workout, but not the heckling and mumblechatter. Hope to have you back in Charlotte soon.
6 Stayed for the #Grindstone, which we moved to BoJangles today due to the high attendance at coffeteria. We did an intro to the Book of James #NTProverbs and discussed the first half of Chapter 1. Trials are something that every man will face, some more severe and life-altering than others. They will sharpen you and your faith, and build perseverance and trust in the Lord. Lean on Him and your brothers and you will not be given more than you can handle.
– Horsehead
A wise man, I believe it was Mike Tyson, once said that everybody has a plan until they get punched in the face. That’s how I usually feel when I’m leading a workout. And it was true again today, when 7 men chose to start their Saturday with a beatdown that took full advantage of the beautiful AO that The Rock provides. At least a few of them instantly regretted their decision but came to embrace it. Here’s why:
The thang
Short mosey to one of the parking lots for a disclaimer slightly more effusive than usual, for we had in our midst an FNG.
COP:
SSH x 20
IW x 10
Windmill x 5
Mountain climber x 20
Head over to the North Face as the #mumblechatter increases. Don’t do it! they cried. We did it anyway.
11s on the North Face. Jump squats at the bottom; hand release merkins at the top. Run the loop around and continue.
Quick plankorama to gather the pax. End Act 1
Intermission: Mosey to the cars with a set of lunge walks and reverse lunge walks for the heck of it. Quick run by the cars to get a gulp of water and to retrieve sandbags from my car.
Act 2
Partner up, with speed mattering some. With seven people, this made the math a little tricky for a man who felt like he’d been punched in the head by the North Face.
Partner group 1 took the sandbag and ran to entrance four and back, swapping the bag as necessary
Partner group 2 took another sandbag and ran to entrance one and back, swapping as necessary
The remaining three pax grabbed a rock and completed rounds of 10 x curls, 10 x OHP, 10 x tricep extensions. Three or four rounds.
Swap until everybody had the chance to complete all the stations.
End Act 2
Act 3
Circle up for Mary
LBC x 20
Dolly x 20
Heels to heaven x 20
Freddy Mercury x 20
Plank in place while each person takes a turn running around the circle and back to his spot
Repeat with elbow plank
Repeat with regular plank, while the running man leaps/hops/skips over everybody’s feet.
AYG sprint across the parking lot
AYG left spring back
End Act 3
COT
Moleskine
–Thanks very much to Gummy and Hopper for giving me the opportunity to lead this morning, even if somehow YHC didn’t get the memo until yesterday. I probably just didn’t write it down. #whoops #Qfail
–T-claps to Hopper for logging in 4 miles of pre-run today.
–Mighty Might killed it on the AYG springs at the end, even if he was trying to diminish expectations the whole time.
–Welcome to FNG Skoal. Thanks for bringing him out, Yankee. Hope to see you back, brother. Somebody pointed out the irony in a man named Yankee bringing out a dude in a Braves hat. I like it.
–Prohibition gave me some serious side-eye at Coffeteria for defecting to The Rock this week instead of Day Zero. Sorry, dude. I’m trying to be a peacemaker. But remind me, which workout had more people today?
–During the week, I’m happy with just a 45 minute pain fest. On the weekends, I always hope for just a little bit of fun thrown in. Not sure if today qualified. I find the North Face fun (at least the first two or three times up), and I was hoping the sandbag runs would introduce enough 2nd F to lift the pax’s spirits. #embracethesuck
–We logged 3+ miles according to the Garmins/FitBits/etc
Thanks again. Enjoy your weekend.
It was a great day to be at our favorite AO. We set off with a determined and upbeat attitude, ready for whatever The Brave could throw at us. Unfortunately Madame T ruined the good feeling almost immediately with some thoughtless comment comparing Nessie to a giant catfish.
With the tone set, yhc spent the next hour exacting revenge on all the pax.
Warm up: A few Imperial Walkers, then a quick set of high knees and butt kicks was all we needed. No SSH today.
Bear Crawl Merkin Ladder: Inspired by the big man himself (Mighty Mite), this is a parking lot bear crawl where you stop for merkins every two lines along the parking lot. We got to 10, then decided it was too easy and did it again.
Mosey to bottom of long slow hill to begin a distant cousin of 12 days of Christmas: 12 merkins then run to top of hill and back down. 12 heels to heavens + 12 merkins then run up hill and back down. 12 russian twist + 12 heels to heavens + 12 merkins then run up hill and back down. 12 6-count burpees + 12 russian twist + 12 heels to heavens + 12 merkins then run up hill and back down. 12 toe-tapper crunches + 12 6-count burpees + 12 russian twist + 12 heels to heavens + 12 merkins then run up hill and back down. 12 slow bicycles + 12 toe-tapper crunches + 12 6-count burpees + 12 russian twist + 12 heels to heavens + 12 merkins then run up hill and back down.
To keep everyone together we set it up so that everyone turned around on the hill at the same time, whenever the first runner reached the top and yelled out. That way we could complete the routine with no breaks.
Run 1/2 mile to bottom of Dunreggan Brae at mud run pace. Begin Dunreggan sequence: 5 burpees then run up hill for 30 seconds and back down. 6 burpees then repeat run, 7 burpees, repeat, etc all the way to 10. The objective here was to run slightly further each time in the same time period. Start out slow, and gradually push harder each time. Combined with an increasing burpee count, this sucked.
After a few more merkins, head back to the Vine.
Moleskin
This workout was about keeping everyone together in a way that allowed all of us to go at our own pace and maximize work rate throughout. It was a pleasure to lead – got a lot of help from all pax with different exercises – thank you.
There were a lot of strong performances out there today. Frehleys Comet pushed for first place on the hill a couple of times, as did Madame T and fire Hazard. Gekko crushed the second hill – definitely took the record there.
We started off with a mosey down to the front of Harris Teeter.
COP:
20 SSH
20 IW
20 MC
The Thang:
We lined up in front of Harris Teeter, and began the speed hump (SH) merkin challenge. Run in front of HT then behind Walmart to avoid getting hit by an early morning shopper, and perform 15 merkins at each SH. We hit 9 SH for 135 merkins then planked it up.
Circle up for some ab work.
20 x Flutter
20 X Crunch
Continue the theme around the next section of retail shops, but cut merkins back to 5 per SH. We hit 55 more, then planked again.
More ab work.
20xDollies
Same theme with 5 Diamond merkins for the last leg across the front of the theater then back to the AO. We hit another 50 DM for the last stretch.
Partner up. Partner 1 runs around the ABC store, Partner 2 performs squats. Total goal of 300.
Plank up when finished, then head over to the grass hill by Hwy 51. Partner 1 backwards bear crawl up hill, then 10 merkins, Partner 2 wide side lunges. (Keep feet wide and lean left then right) Flapjack. Repeato 2 times for each Partner.
260 Merkins total
COM
10 x right leg can opener
10 x left leg can opener
10 x Alternating toe taps
10 x side crunch right
10 x side crunch left
We had an FNG that just moved down from Liberty University up in VA. He hails from Hillsville. His nickname is Bengals, due to the college nickname of the Flames. Next time he will have to perform the plank for the whole “Enternal Flame” song.
The teasing continues as I take out the blackberry for name-o-rama. Tiger Rag was kind enough to nickname me “Tackle Berry with the Black Berry”. I think he is jealous as is the rest of the PAX since I have a collector’s item. Great work by all. Bulldog took the workout a step further and performed merkins at the cross walks, stop signs, and I think every parking space. He must have done 1,324 total. I wasn’t sure what the total merkin count the PAX could handle, but looks like the next hurdle to hit will be 350, then up from there.
Announcements:
Southern Discomfort, August 1. 14, 10 and 6 mile options.
11 of the faithful showed to prove their mettle this morning. Details in all their gory glory are below.
#Warm Up
Mosey for about 0.0001 of a mile. Is that a Hairband 5K?
**10 Burpees inserted into the Warm Up due to someone showing up late. You guys are a tough crowd.
#The Thang
Line up facing the opposite island. 10 Merkins/1 Broad Jump/9 Merkins/1 Broad Jump/ continue to 1 merkin. Turn around and go back. You ALWAYS go back, amirite?
Line back up. 15 Air Squats/10 lunges (5 each leg). Repeat till the end.
Line up. Again. 3 Merkins, bear crawl to the next parking space and 3 more merkins. Repeat to the end. (YHC note – this was a BAD idea. Like really bad. But we’d committed by the time I realized it was going to suck. Oh well.)
Line back up. Again? Yes, again. 10 Air Squats/10 lunges (5 each leg). Repeat till the end.
I think we did J-Lo’s here. 15 count I think.
We gotta get BACK to where we started, right? Suicides will do. Forward/backward – 2 up/1 back.
#Mary
#Moleskin
As always, thanks to the men of Overdrive for continuing to invite me out and putting up with my BS. Much love, guys.
Large group this morning, I’d love to see these kinds of numbers continue. Strong.
Urrbody working hard this morning. Sweat was everywhere.
Mountain Goat pax were greeted with marginally better weather than earlier in the week but sweating was pretty much guaranteed. A few comments on the pre-blast were made, a short explanation given and off we went for the warm up and The Thang, which went something like this:
Warm up mile – finish at the track
Dynamic stretching
Pyramid
4 – 200M with 200M recovery
2 – 400M with 400M recovery
1 – 600M with 400M recovery (running out of time)
1 – 400M with recovery mosey back to the parking lot
Idea here is to run a consistent pace, slightly slower than a mile time pace. It might make some of the initial 200M intervals seem a bit easy, strangely getting harder as the distances increase, if we had time to get all the way down the last 200M’s wouldn’t have been nearly so easy as the first ones (you’ll have to take my word for it).
NM:
Some really serious effort displayed out there, Semi-Gloss stating up front he would be the six, he is apparently not very good at numbers as he was the 12 with The Mouth (although The Mouth did pull out the 400M “race” at the last interval) but Semi had his excuses lined up so we’ll see how that goes next time. Freedom was absolutely powering through out there, wow is he getting fast, on the last 400M he pushed YHC to the end, strong! Pele and Kilowatt found company in the pain box and just got it done, awesome guys. Mall Cop and Huggy Bear thought the other was pushing the other and that is how it’s done! A real pleasure and honour to lead and so excited at how this workout is coming along.
Great take out by Semi-Gloss, thanks brother!
The chatter begain on Wednesday via Twitter. It continued on Thursday at Ghost Runner and afterwards at Vintner. It seemed that everyone was excited about the new parking deck at the Centurion AO and wanted to know if we would be breaking it in this morning. Some went as far as to show up early Friday morning to Neil Armstrong the thing (Chelms, Hops, Mermaid, Abacus, Cane, Margo, Checkpoint) #PlantTheFlag. Parking decks are like Bob Dylan: immensely popular with the people but YHC will never understand the appeal. After a few strategic head fakes and some internal deliberation, the deck was included in the weinke since if nothing else YHC is a #ManOfThePeople. Today’s plan consisted of Cerberus, three segments named for the three headed hellhound which gaurds the entrance to the underworld in Roman mythology, and Tartaus, the aforementioned parking deck named for a portion of the underworld known as the region of torments. Kip Winger’s favorite number began their weekend thusly:
Cerberus Head #1: Run to the Charlotte Acquatics parking lot and line up for the meat grinder. 20 merkins then run to the top of the hill. 19 jump knee tucks then run to the bottom of the hill. 18 merkins, run, 17 jump knee tucks, run, and so on and so forth all the way down to one.
Cerburus Head #2: Run to the rock pile for some glorious combination lift supersets. Find that the rock pile is gone thanks to the new landscape layout. Panic. Think of something on the fly. Deconstructed burpees it shall be, so 21 squats, 21 merkins, 21 things where you kick your feet in and out from the plank position. Next set, 15 deconstucted burpees. Next set, 9 deconstructed burpees. Somewhere during this Mario appeared out of the darkness, like a ferryman on the river Styx. #ComeSailAway
Cerberus Head #3: Run to the front of the school for strength work on the picnic tables. Three exercises, 100 reps each broken up however you see fit. Split Squats, Dips, Incline Merkins. Once finished gather on the sidewalk for a bit of Mary. Thank you to Chelms for leading this piece.
Tartarus: Will he or won’t he? We ran towards the mouth of the underworld but YHC deliberately stuck to the other side of the road as a bit of a rope a dope. At the last minute we turned toward the gates and into the deck. Run up each ramp, do 20 Dollies and 20 Flutter Kicks, continue the pattern on and on, up and down the deck until the Q calls time. Time called at 6:13, run back to launch point for an on time arrival at 6:15 a.m.
NMM: YHC was crestfallen to learn that the rock pile has gone to the great quarry in the sky, #FarewellWheelhouse. If you were wondering, the rock work was to be three sets of ten reps of Thrusters, Reverse Lunges, and Floor Presses into Crunches. In mythology the Gods often would screw with mortals for their own amusement so we got a taste of that today and had to ad lib. Cerberus was basically two German Shepherd heads and a Corgi head today. Hopefully everyone enjoyed the deck work. The prospect of spending every Friday for the forseeable future at the back of the pack chasing #YouPeople up and down that thing makes YHC feel like Morrissey on muscle relaxers. Thank you to the 16 men who came out this morning, I hope you were rewarded and challenged. Southern Discomfort 8/1/15. Mud Run coming up in October, F3 block of start times has been secured but sign ups are not live yet so be on the lookout. To make up for the missing rock work YHC expects to see all of you at Olympus Saturday morning.
We will be exploring a modified pyramid on Friday, looking to do a series of 4 – 200 M with 200 M recovery, 2 – 400 M with 400 M recovery and 1 – 600 M with 600M recovery and then back down again. The pace that we want to target is ideally consistent across all of the pyramid runs, so that means the 200 M might feel fairly easy whereas the 600 M might be quite a stretch, this means this is probably a fairly tough pace, not a sprint by any means but to try and leverage the lingo, “uncomfortably hard”. We will of course do our warm up and cool down and everyone is not only welcome but expected, no one gets left behind and everyone can benefit, we will regroup during the recovery.