Two fine pax showed up to an empty parking lot surrounded by rubble and bulldozers at CDS. After a venture around the campus a decision was made to do some digging of our own.
THE THANG
50 two handed swings
50 merkins
40 alternating swings
40 squats
30 single arm swings
30 man maker merkins
20 upright row and presses
20 diamond merkins
10 snatches each arm
10 divebomber merkins
20 Louganis with KB
20 mason twists each side with no bell
15 Louganis with KB
15 mason twists each side with no bell
10 Louganis with KB
10 mason twists each side with no bell
10 snatches each arm
10 divebomber merkins
20 upright row and presses
20 diamond merkins
30 single arm swings
30 man maker merkins
40 alternating swings
40 squats
50 two handed swings
50 KB curls
Nameorama
COT
YE OLDE MOLESKINE
There’s nothing like posting for the first time in a while and showing up and there are no cars. Thank goodness Ex Lax pulled in. Went to check Twitter to see where the workout may have been reassigned and the phone dies and no charger. Where there are two there is a workout and so swing we did. It felt like I was cheating on Header after our last man to man workout but once pleasantries were exchanged we got to work and got a lot done.
Lots of mumblechatter today enjoying chatting about life, kids, vacations, shark attacks, etc.
Count us in on the Skunkworks count as we were there in spirit!
Bulldog
So what we had three, still a great workout.
The Thang
three rounds where you got to run around the lake while someone was holding the mitts, while someone was hitting the mitts. The round went as long as it took the lake runner to get back.
then time to change it up with some sparring. Each guy got to spare three rounds for about 2:30 minutes each round. Lite sparring chest to waist no head shots or at least on purpose. Great opportunity to work on counter punches and defense
Headed over to parking lot for 10 minutes of Mary
great work by both Gecko and Foley. Thanks for coming back out Foley, and Gecko becoming a regular.
Chippy
Welcome Tuck and Stone Pony to Foxhole!
11 SOBs wanted to start their week off by swinging a little iron. Here’s what we did:
The Thang:
Mosey over to the Playground for COP-
SSH X 10, Halos X 8 each direction, around the worlds X 8 each direction, merkins X 15
Main Event:
Round 1-
KB Swings X 10, 15, 20
Clean X 10, 15, 20 (each arm)
Overhead Press X 10, 15, 20
Pull-up Hang 30 seconds/Merkins
Round 2 –
KB swing X 10, 15, 20
Snatch X 10, 15, 20 (each arm)
One Arm Press X 10, 15, 20 (each arm)
Pull-up Hang 30 seconds/merkins
Round 3 –
One arm KB Swing X 10, 15 (each arm)
Upright rows X 10, 15
High Pulls X 10, 15
Pull-up Hang 30 seconds/ merkins
Moleskin
Here are the high points –
One word…. Humid. It’s felt like we were swinging bells with the sprinklers on. I could barely grip my bell.
Shout out to Brown and Voodoo for stepping up and teaching quality KB techniques to Tuck and Stone Pony.
It was great to see High Tide. I don’t get to see him often unless I make it over to Meathead, which isn’t often.
Mighty mite is a beast. I don’t know what his bell weighs, but it’s big.
Commish is the man. He’s come a long way since January. Keep posting brother.
Announcements:
F3 dads started last Saturday. 9am Saturdays at Francis Beatty park.
Sign up to run the half marathon/4 mile night trail run at the USNWC this Friday at 8pm.
Dredd and OBT are Qing Stonehenge July 25th.
Southern Discomfort is August 1st.
It’s another Monday and if we are going to start the week off right than why don’t we start it off with 45 minutes of all,out exercise. The one thing I do notice, prior to a Monday workout, everyone is really quit. So instead of standing around, 20 pax decided to move.
Jog to bottom lot and around and head back to the front of McKee elem.
SSH x 25 IC. 25 Merkins OYO
IW x 25 IC. 25 Merkins OYO
jog to center lot, split into 2 groups
4 rounds of 10 pull ups; wall sits w/ 25 presses at front of school and 25 Merkins switching between reg, incline, decline, reg.
jog over NC playground
10 jump ups on stumps
10 lateral jumps over tires
10 donkey kicks at school
Repeat 2x
Jog to bottom lot, partner up. Speed/size does not matter.
P1 runs to end of lot and back, P2 does exercise flapjack
200 squats
400 LBC
Jog back for Mary
Flutter x 25
Dolly x 25
Announcements
New site starting up at Nesbit park. See Dasher. He may make it to every site to promote this one.
Thanks for allowing me to,lead you through the gloom
Nothing good starts with, “Hey y’all watch this…” or “Man that looks cool!”, from a facebook post. But low and behold it was good and I felt obliged to “share”, that’s puny, with the PAX. Thus begins the story of how I turned a Men’s Health FB post into a work out. “24 Push ups you need to try” is how it was titled and 24 merkin variations we did. (Don’t try this at home kids, or do…)
WIGGLER: SUMMER HOURS – 6:00 AM Start
Run the Wiggler – tomorrow at 6:00 am. Corner of Foxcroft and Rothwood. Fellowship pace.
Humid barely does justice to the conditions that 22 men ventured into at DMZ this morning. Before we get to what was accomplished, YHC needs to set the stage for the substi-Q. Semi-Gloss was set to lead, but he apparently could not fulfill his obligations due to an unfortunate incident involving a GOLF BALL.
Taking the reins from such a runner, and with BRR season upon us all (PSA – if you’re doing F3 this summer, you will take part in BRR training…you might as well run it), I thought “what would Semi-Gloss do?”. And honestly, I have no clue. None. Sure, I give him crap for being slow, but I can’t be the only one. With so much direction, I decided to do something I’d been thinking about for a while – visiting the Widow Maker – the aptly named, hilly portion of Sharon View starting at Olde Providence and ending at Carmel.
The THANG:
Partner up – speed and conversational abilities matter more than size. You are responsible for your partner.
Quick warm up COP – SSH and IWs followed by 20 merkins and 20 knee ups (theme)
Instructions: Run to Olde Providence, stopping at each side street on the left (9 total) for 20 merkins and 20 knee ups – including the warm up, that’s 200 of each.
COP at the entrance to Olde Providence Racquet Club – quick cup of coffee while waiting mixing in over / unders and squats until the PAX arrived, followed by LBCs, not quite low or slow Flutters, Boone LBCs (symmetry).
AYG back up the Widow Maker to RTS (or further for some)
Find some wall as the PAX made it back for a mixed up, mumbled up set of dips and squats.
Dips x11 IC
Dips x10 IC
Squats x11 IC
Dips x9 IC
Squats x10 IC
Dips x8? IC
Squats x9? IC
Dips x11 IC
Maybe more – not quite sure. I’d say it was intentionally jumbled up, but I really just threw in the squats to break up the dips.
Mosey back to home base, arrive at 6:14+ (thanks Orlando).
COT – take out by Hannibal
Moleskine
Simple but effective formula – find a giant hill and run up it. Mix in upper body and core work. That’s about all we did this morning.
Swiper’s the latest to join the Metro to A51 exodus (diaspora seemed a bit strong), having just moved south on Friday. He also almost killed me with the pace. Glad to have you down south and Welcome!
Want Ad made the day trip, perhaps in search of XXL calf sleeves.
Also, welcome to site-FNG BELK, among other names,, the stubborn mini-horse himself, who headed south to avoid the Muthaship (I kept waiting for the punchline to that joke, but I guess it is implied) and meet long time Kotter, Rooster – back after a 2-year (I think I heard that correctly?) hiatus.
We also had two relatively recent FNGs out today – Miss Piggy and Penny Packer. Outside of Muthaship, there aren’t many hills like that around. Good work today!
Our resident Frenchman, Film Fest was there. Hops was not – you were missed, though, brother.
Semi-Gloss – get well soon and cheers to a speedy recovery.
No announcements in COT, but an open invite to all:
A few of us are working to bring The WIB down to A51 on Tuesdays. Format is similar to first part of today’s workout – set circuit, loop, or goal repeated until time to run back. If interested, we’re doing another test run at Olde Providence Elementary tomorrow at 0530.
25 tough dudes including five 2.0s leapt from their beds and came to Stonehenge for a daily downPAINment. It was muggy and we had pax literally falling down all over each other but it was a solid workout with a great effort by everyone. YHC was there and ready with Weinke in hand. However, just like a cheat sheet permitted for an 8th grade science test, all the knowledge contained was burned into YHC’s brain while making the Weinke, rendering it unnecessary. #decorativepurposesonly Anyway, so the story goes…
Jog to Stonehenge pillar (crossing Johnston) for COP
COP
– LBC x 25
– Merkins x 20
Jog to Premier Deck entrance. Partner up.
Laps with Pain
Round 1:
P1: Run around Premier Deck
P2: Merkins
Flapjack
Plank to regather pax
Round 2:
P1: Run around Premier Deck
P2: Squats
Flapjack
Plank to regather pax
Mosey to Slalom Course (hill with trees interspersed off Ballantyne Corp. across from soccer field)
Serpentine Merkin Ladder
Pax run a pass up and down hill going around all of the trees along the way (i.e., slalom)
Run 1 pass – 30 merkins (once all pax arrive)
Run 2 passes (down and back) – 20 merkins
Run 3 passes – 10 merkins
Run 2 passes – 20 merkins
Run 1 pass – 30 merkins
Run 1 final pass to end at start point
#crowdpleaser
Mosey to soccer fields, reunite with partner
P1 on sideline; P2 approximately 20 yards out on field
Merkins on a Roll
P1: Rolling Merkins to P2
P2: LBCs while waiting
10 handslap merkins
P2 jogs to sideline
P2: Rolling Merkins to P1
P1: LBCs while waiting
10 handslap merkins
P1 jogs to sideline
Jog to lower level of Premier Deck and continue up stairs to top of deck
Stairway to Hell (Merkin Style)
Circle up
5 Merkins
Down stairs to Level 4, circle up, 10 Merkins
Up stairs to Top, circle up, 5 Merkins
Down stairs to Level 3, circle up, 15 Merkins
Up stairs to Top, circle up, 5 Merkins
Down stairs to Level 2, circle up, 20 Merkins
Up stairs to Top, circle up, 5 Merkins
Down stairs to Bottom, across deck, circle up, 25 Merkins
Jog back to Launch Point
COT
Moleskin:
– Wow, what a great effort by all the pax, especially the 2.0s. This was a beast of a workout and we literally never stopped. I never heard a single complaint (O2 deprivation?)
– Werlcome to FNG GM. This is Commich’s 2.0 and he did a great job. Hope you come back with Dad again soon.
– Lots of Merkins. Plenty of opportunities for lots of Merkins today. 110 in the Serpentine, 90 in the Stairway to Hell plus 20 handslaps and 15 in COP puts you at 235 without counting Merkins done on the Premier Deck run or bonus merkins. Madam Tusseau did about 425!
– Watch Your Step. On the run around Premier Deck, Lugie and Bivo both hit the pavement hard. Both continued on through the workout without missing a beat despite a swollen ankle for Lugie. Bivo was heard yelling “Boomer Sooner”. #beastmode
– Serpentine Merkin ladder could also be called the Slalom of Suck. It was very tough and all the pax did a great job. YHC was completely smoked.
– Great to see so many pax getting stronger each and every week.
Announcements:
– Ghost Runner going strong on Thursdays at 1930. Launches from ABC Arboretum with route options from 4 to 6 miles. 2ndF opportunity post run at Vintners @ 2030.
– Several Pax (YHC included) are running the Tread Nightly Half Marathon at the USNWC on Friday, June 19. Race starts at 2000. Come out and run or just hang out at the USNWC and fellowship before/after.
It was a warm humid morning which seems to be the norm lately, a few of us gathered in the gloom waiting for our Q and Glass Joe says… “Let’s do a few Hair Band Miles while we wait!”
As we get through a 2nd or 3rd HB Mile (can’t remember at this point) Shepherd makes his entrance, joins us and says. “ok let’s finish this Hair Band Mile!” And half way through I hear the #mumblechatter of The Late Show, “Finish? didn’t he just start?!” Hey, when you are late to your own Q you should expect some kind of verbal abuse.
The Shep #weinke
The Thang!
– HB Mile (or “HB MileS” depending on who you are)
– SSH (X20) IC
– LS Squats (X20) IC
– Dips (X15) OYO
– Indian Run
– Alternate People’s Chair (w/air presses)
– And BTTW’s (X3)
Mosey to Practice Soccer Field
– Del Brown/Four Corners:
Mosey to Hill
Jail Break to virtual shovel flag
FINISHED
COT
Thanks to The Late Show for taking us out
Thanks for leading us Shep!
Posted by HB on behalf of Shepherd.
with the heat and humidity in full effect, 9 men including 1 FNG and 1 Site FNG took to the hallowed grounds of ELE to get their Saturday off to a good start.
COP:
Merkins x15 IC
Snatch x5 per arm OYO
Air Squats x15 IC
Clean and Press x5 per arm OYO
Two-Handed KB Swings OYO
Main Event/Field Trip to Carmel Baptist:
Jog over to baseball field at Carmel Baptist and gather behind the wall beyond the outfield to find an assortment of medicine balls and sand bags, partner up and pick a ball/bag to carry.
P1 carries weighted element to wall, throws ball/bag on ledge on top of wall, climbs the wall, picks up the ball/bag and runs to entrance gate and returns to start point. P2 does called exercise and flapjack until both have completed a round. 4 rounds were completed with each team using a different element each round so we could all experience the different weights. Called movements were: wide arm merkins, diamond merkins, carolina dry docks and regular merkins.
50 LBC’s OYO, then gather the balls and sandbags and mosey back to ELE parking lot. switch heavier ones out as needed, lighter ones were carried by1 pax all the way back.
KB ladders:
Round 1: 2,4,6,8 reps of Snatch per arm/1 arm swing/clean and press per arm.
Round 2: 2,4,6,8 reps of Sumo squat/Upright rows/good mornings-if done early work your back down the ladder until all pax are done.
Round 3: 2,4,6,8 reps of Lawn mowers per arm/around the worlds(in each direction)/high pulls per arm
Jack Webb:
1 Goblet Squat/2 Two-Hand KB press
2 Goblet Squats/4 Two-Hand KB press
3 Goblet Squats/6 Two-Hand KB press
4 Goblet Squats/8 Two-Hand KB press
Guys were smoked so that’s as far as we got.
Mary, pax-assisted: Fletch called flutter w/KB press, Jordy called Russian twist, Winterplace called x15 burpees OYO, Ickey Shuffle called 1 minute of 2 handed KB swings to finish the hour.
Moleskin:
Good work men as that one was a smoker. the jog and weighted element carry over at Carmel Baptist I think took a lot more out of us than was expected. Excellent job by Fletch and Winterplace moving at a rapid place carrying theirs back to ELE while the rest of us moved much slower. Thanks to Byron for supplying us with several medicine balls and a sand bag and also for meeting YHC early to get them over to Carmel. The ladders were also tough, but everyone pushed through. Ickey Shuffle impressed as usual by showing iron will with that huge KB of his. Don’t know what I was thinking by trying those Jack Webbs, but that really put us over the edge. Good to see Jordy back out there. Also good to have site FNG Toolman from Metro. Welcome to FNG Peaches (Michael A). He’s from Gaffney, SC (home of the peach water tower) so he was aptly named. Crawdad is official now as he finally went out and purchased his own kettlebell so no turning back now my friend.
Announcements:
F3 dads continues at Beatty Park
Southern Discomfort coming up on Aug. 1
Prayers for Byron and the youth of his church as they depart on a Mission Trip next week.
Thanks to Byron for a great prayer to take us out.
Gullah