As advertised on Twitter, YHC got the inspiration for today’s workout from a book entitled “Felon Fitness.” With much trepidation, 9 men from Ballantyne and the surrounding area assembled at the fields of Elon Park Elementary for this week’s Foxhole. The book says to exercise with conviction…that we did.
The Thang:
Pre-warm-up
– Jog around parking lot, to wait for the tardy to join the PAX (and Wingman wasn’t even the latest today!)
Warm-up – grab the bells and assemble under the streetlight
– SSH x 60
– Mtn climbers x 50
– Merkins x 20
– Cherry Pickers (variation of toe touches and hitting oneself in the stomach) x 10 each way
Grab the bells and head down to the lower lot to get swole
– Bicep curls x 20, short track run, and repeat 2 more times
– Bicep 21’s (7 up to half way, 7 half way to up, and 7 full), short track run, and repeat 2 more times
– Lawn mower rows x 20 each arm, short track run, and repeat 2 more times
– Upright rows x 20, short track run, and repeat once more
On the last run, stop at the bottom of the parking lot
– 10 count to prepare for the O2 deprivation
– Navy Seal Burpees (3 pushups at the bottom with alternating legs pulled in between) x 10 – audible called from original 20
– Return to bells at top of lot for 2-hand swings x 20
– Back to bottom of lot for 6-count burpees x 12
– Back to top of lot for 2-hand swings x 20
– Stay in place for 6-count burpees x 10
– Finish with 2-hand swings x 20
Return to cars for ab plank for 1 minute
COT
Moleskin:
– There was some mumble chatter during warmup that this was some sort of white collar prison scenario. However, after the 120 reps of biceps, the mumble chatter was at a minimum. There was some good encouragement from Madam and Champagne to finish them strong. Thanks guys.
– The ice on the car windows must have slowed the PAX this morning since there were at least 3 cars rolling in at 5:31. Hopefully, this is the last week we have to deal with the ice situation.
– Great work by all. However, be careful with flexing your arms today. YHC is not responsible for any shirt ripping that may occur. #disclaimer #theFoxholeEffect
Announcements:
– If you like to golf, sign up for the F3 golf event
Double E and Horse Head represented at the 3 mile run @ 6:15 (Strong Work EE & HH) and were joined by the remaining 6 PAX for the 7-8 am beatdown.
COP
– SSH x25
– IW x25
– IS x15
– Perfect Merkins x10
– LBCs x20
– Lunge In Place x20
– Mosey over to hill in front of Elem School
Partner up for 7’s
– P1 sprint up hill Burpees x1
– P2 scissor crunches x7
– Switch and repeato until 7 burpees and 1 scissor crunch by both partners
– Indian Run to rock pile at the HS. Pick-a-big’en and line up across end zone of practice field.
Partner up again…
Round 1
– P1 sprint to 50 yard line / 10 Merkins / sprint back to end zone
– P2 curls with your rock until partner returns
Round 2
– P1 sprint to 50 yard line / 10 Merkins / sprint back to end zone
– P2 overhead triceps extension with your rock until partner returns
Round 3
– P1 sprint to 50 yard line / 10 Merkins / sprint back to end zone
– P2 bent over row with your rock until partner returns
Floor Sweepers x30 (left, center, right) each partner
– Return your rocks
Hand off to Zip-A-Dee for second half
– Mosey over to Elem School with a burpee x10 pain station along the way
– Bear crawl up the ramps behind the school
– Mosey around the corner to the bus pick up spot
Zip-A-Dee’s Wild Ride and 4 point beatdown
– 20 step ups
– 30 Dips
– 20 Mule Kicks on Wall
– Walk the Plank down the rails
– Repeato x 4
– Mosey around to the front of the school
– Peoples Chair with Air Press
– Repeato x3
– Mosey back to shovel flag
6 MoM
– Back Scratchers x20
– LBCs x20
– Flutter Kicks x20 and…. Hold’em for 60 (Thanks to DK for this impromptu pain)
– Rosalita
COT
Moleskin: A little confusion in the directions handed out by YHC during the hill work resulted in half the PAX doing scissor crunches until their partner returned from burpees. Double E and a few others did the extra work on this and the result = solid core work workout on top of the O2 deprivation caused by burpees and hill sprints. During the bear crawls up the ramp DK not only lead the way for these (of course) but he also started back down the stairs, bear style, before the rest of the PAX could reach the top. Once you get DK on all fours it’s hard to slow him down. Z’s Wild Ride and 4 point beatdown is Zip-A-Dee’s very own home grown recipe for inflicting pain and always a crowd pleaser. This Sat was no different as was proven as the mumble chatter went silent after about the second round and the only noise to be heard was shuffling of feat moving station to station and groaning.
I feel like I left a couple of things out from the second half so speak up if you remember anything I should have noted.
26 PAX gathered at the DMZ. The Metro and Southie PAX commenced with the mumble chatter and the beatdown began.
The Thang: Run into the Evangelical Free establishment. Cut through the courtyard and back to the front.
Warm Up: SSH X 30, Imperial Walker X 15, Merkin X 14, Mtn Climber X 15
Run to the back side of the Brickhouse.
3 man teams: 1 does 6 burpees/12 derkins and then People’s Chair, 2 does 20 dips/20 derkins, 3 runs between. Rinse and repeat for a while. Steady decline in derkins. Fatigue makes cowards of us all.
Run to the bottom of the hill. Partner up for Frank Abagnales: Partner A does 3 burpees while B runs backwards alongside the Brickhouse. A catches B and flapjack to the top.
Mary (Dolly, LSF, Rosalita, others I can’t remember)
Karaoke right/left to bottom of the hill. Rinse and repeat Frank Abagnales.
More Mary (Crimean Twists, Knee Ups, Freddy Mercuries)
Run to the bottom. 10 burpees OYO. Run to courtyard for last segment of Mary (6 inches, Over/Unders, Elbows).
Mosey to COT.
Moleskin:
Evangelical Free confused the PAX, particularly Dredd.
T-Claps to Snoop for posting down south. Very much appreciated brother.
No announcements. Swiper with the follow on DMZ Q next week (#2InARow).
(posted by High Tide on behalf of Gummy)
11 men gathered in the OP parking lot in search of a moderate Saturday morning workout. Here is what they found:
Mosey to front field for warmup
Sideline to Sideline
Mosey to school wall for alternating people’s chair and BTW (plank alternative)
Mosey to church across the street to find the rock pile, everyone select a rock and circle up again
Partner up
Indian run to the hill in the neighborhood.
Mary – LBCs, Flutter, Dolly
Triple Triples (moderate version of Triple Nickels)
Run up hill, 5 squat jumps at the top, run down the hill, 5 merkins at the bottom, repeat 3 times
Mosey through woods to back field for partner work
Mosey back to the parking lot
5 burpees OYO
Done
Moleskin:
The only thing missing from the Olde Providence AO has been a nice rockpile. I’ve been surveying the area on the way to HT for weeks and finally found a nice pile of rocks in the church parking lot across the street. We made good use of the rocks and got some running in – all moderate, of course. Kotters to Crab Cake who is back from the DL (ankle). It didn’t look like he lost anything during his time off. Welcome to FNG Room Service – nice work out there this morning.
Announcements:
Still looking for one more for BRR team – contact Baracus.
New 3rd F starting April 2 in Southpark – Hops, Semi Gloss and Splinter on Q.
New moderate working starting soon on Thursdays. Slim Fast and Geraldo are site Qs.
At 05:16, no sign of our fartsacking Q, so we headed out on an improv Fast Twitch
Laps around lot for warm-up, brief COP in side lot with some IC, SSHs while the highjacking Q took a moment to invent something for the morning.
Run out to Windbluff hill. Hill sprint ladder to 7. Burpees at top, squats at bottom.
Run to Arboretum back woods; plank o rama; 20 merkins IC.
Through woods into parking lot. Gassers in front of Michaels, winner calls exercise at end of each; included burpees, merkins, LBCs, and others;
Mosey to front of Arboretum, line up for indian run back to school. Break out back at Strawberry, AYG back to the parking lot.
Total mileage: 4.7
18 Pax launched at 0700 for yet another #F3DayZero soul crushing. Here’s what we did:
The Thang
Purple Haze Q
Mosey to the rock pile and each man grab two manageable rocks. Onto the field for COP:
Return your rocks and mosey up to school yard by the parking lot. Break in to four groups for some rotating pain stations.
Most did 4 rotations.
Run to the front of the school for some bench work:
Mosey to back of school and hand off the Qship.
Good Hands Q
Indian run around the track. Stop at the basketball court for some exercises:
Mosey to hill for 11s:
Over to the school for people’s chair, with arm’s out, for a long time
Mosey down to the field. Partner up.
Run back to the front of the school. Find some bench with your partner. Partner A does 15 jump ups, Partner B does called exercise. Then flapjack. Called exercises:
Mosey back to the parking lot for Mary.
COT. Great send-off by LD.
Moleskin
As you can see from the list of Pax above, this is a group that probably should not be allowed to attend the same workout. At the very least, they should be separated during COP. What started as whining over using rocks during SSHs turned into a lot of banter. Instructions were clear on how to pick the rocks. However, some let peer pressure get to them and they picked up rocks way too big handle during SSHs.
Seriously though, a very good group of guys out there this morning. Pretty sure they got their money’s worth with a shoulder scorcher and leg burner.
Thanks Good Hands for Qing…and for using those extra minutes I left you with. Probably wouldn’t have had them had everyone done all 4 circuits in the rotation.
Announcements
All the same.
18 men shook off the winter blues to start off the new season with a classic tour of BCP.
The Thang:
SSH x 25
Imperial Walker x 20
Merkins x 15
Mountains Climbers x 20
Mosey to Loch Ness
Dips x 15 in cadence
Derkins x 10 (ic)
Dips x 10 (ic)
Incline Merkins x 10 (ic)
11’s with wall jump-ups & squats
Over to the grassy field
Jack Webb ladder up to 5, back down to 1.
Bridge lunge walk and bear crawl up old SPX hill
Mosey to 521 bridge
30 yard broad jumps
On the bridge: peoples’ chair hold for 30, Left leg out and hold, regular, right leg out and hold, regular. hands up for 30, then press it out x 40
Jog to Premier Parking Deck/field
Field:
10 merkins, high knees across, 10 merkins
20 plank in & outs, sprint across, 20 plank in & outs
Deck:
Burpee ladder
level 1 = 2 burpees, LBCs
level 2 = 4 burpees, dying cockroach
level 3 = 6 burpees, dolly
level 4 = 8 burpees, flutter
Finish on rooftop with mason twists and bicycle
Mosey back home.
COT
Announcements
BRR team has few spaces left
April 26th – Market Timer hosting tailgate at Queens Cup Steeplechase
DM or tweet YHC for details
Mud Run prep at Marion Diehl
Rum Runner tomorrow am
7 men, experienced something that rarely occurs…when Cardio exceeds it’s known boundaries and transforms into the higher level of physical exertion.
The Thang:
Forward/Back/Up (From GORUCK 943)
– Forward = Merkins / Back = LBC’s / Up = SSH
– Pax Performs exercise Non-Stop as QIC calls out each position
– Continue Non-Stop for 5 minutes “Forward, Back, Up, Forward, Back, Up, etc”
Reverse Indian Run with Kettle Bell
– Pax line up with Kettle Bell at the back and on the ground
– Pax #7 pick up Bell and sprint to front of the line (While Pax are running)
– WHen Pax #7 reaches the front, drop Bell
– As Pax all pass bell in single-file line, last Pax picks up Bell and sprints to Front
– Rinse and Repeat 4 Laps
Kettle Bell Toss x 60 Yards
– Pax forms up in Rank
– Pax performs 3 Kettle Bell Swings in Prep for Toss
– On 3rd rep, explode up and Heave Bell as far as possible
– Lunge Walk to Bell
– Rinse and Repeat x 60 Yards
Catch Me If You Can: Partner Up
– P1 (5) Burpees; P2 Farmer Carry both Kettle Bells
– Flapjack; Rinse and Repeat 1.5 Laps
Anaerobic Meets Aerobic: 1000 Rep Ladder
– Pax performs Ladder Up and Ladder Down
– 35 Minutes to Complete
– All sections are performed TOGETHER as a Team
Goblet Merkins x 10
Single Arm Snatch Press x 20
High Pulls x 30
Overhead Press x 40
Goblet Squat x 50
Good Mornings x 60
Monkey Humpers x 70
Renegade Rows x 80
Flutter Kicks w. KB Press x 90
Kettle Bell Swings x 100
Flutter Kicks x KB Press x 90
Renegade Rows x 80
Monkey Humpers x 70
Good Mornings x 60
Goblet Squats x 50
Overhead Press x 40
High Pulls x 30
Single Arm Snatch Press x 20
Goblet Merkins x 10
Total Reps: 1,000
Puke x 2
COT
Moleskin:
Unreal work out there guys! The level of SUCK was at an all time high, and honestly there were times when I almost pukes. Lab Rat even had a moment during the routine when he said we might be working too hard as we crossed the line of Anaerobic converting to Aerobic. See definition below:
Anaerobic exercise is an exercise intense enough to trigger lactic acid formation. It is used by athletes in non-endurance sports to promote strength, speed and power and by body builders to build muscle mass. Muscle energy systems trained using anaerobic exercise develop differently compared to aerobic exercise, leading to greater performance in short duration, high intensity activities, which last from mere seconds to up to about 2 minutes.[1][2] Any activity lasting longer than about two minutes has a large aerobic metabolic component
Welcome to our 2 FNG’s High Tide and BTB. Great to have you guys out at Olympus today! Sorry for the late post, was golfing, then has to do 2.5 hours of yard work, so needless-to-say after this workout and today’s events, ACRT will be in full effect!
SHOT OUT to BTB who after this routine, Rucked 11 Miles at a 14 minute average pace #Ruckingmachine!
As always, It is an honor to workout with this group today. Quite simply one of the most challenging routines I’ve ever done. Thank you for crushing it with us out there today. Sound off below!
Respectfully,
The Hoff
8 Spearhead regulars posted to continue honoring Angler this week. In spite of the warning that we would be doing some 70’s again, Clueless, Angler, and Dora posted at Spearhead for the second time this week showing that they had fully recovered from ThornRuck.
The Thang: (Note all counts and distances in honor of Angler’s age)
COT
AAR/NMMS
It was great to see everyone out there this am on a beautiful morning that made it seem like spring has returned. As hard as YHC tried, he could not completely silence the mumble chatter this morning. Some did wish at times that Angler was a little younger. Clueless was not clueless this am and called us out for not reaching 70 one time when the mumble chatterers tried to throw us off of the count #neverquit. Liquor Cycle proved again that he is the king of the bear crawl but we found his kryptonite #crabwalkssuck. Angler worked on his Army PT this morning. How many 70 year olds do you know that can knock out 36 selection standard pushups in 2 minutes? #badasswardaddy
10 men gathered in the gloom at Joust eagerly awaiting the Q to show up… well he didnt, so I took the helm.
So, off we went… meandering toward the football field with a no wienky in sight only us men and the scene from Warriors the movie playing in the back of my head…
The thang’
Jog to Football stadium, along way shuffle 30 yards, flapjack.
Circle up for COT
Count off to 2.
Four Corners on Track:
Group #1
Group #2 (same as above, start at Station #3)
Mosy to Track 50 yard line
Mosy to parking lot for a little Strangbrew Mary
Naked Moleskin:
Alright so I heard TR was on point today and since he decided to hang out with the M this morning and fartsack I took over. However, my coud de tai was not a sure thing, strangebrew said he would fight me for the Q. Heck strangebrew, I hope oneday to get a cage and we can go at it.. until then, you just stick to looking pretty in the morning. Actually Strangebrew smoked me on the second 100 yard sprint, I thought I saw him and Baracus coming up stong and fast out of the corner of my eye. Next time, we can go side to side and see if he can repeat.
Leggo showed some heart today…. heck so did Shock o bottom. Everyone is getting stronger and stronger.
Lab Rat was freakin awesome on the 50 yard Wheelbarrows, dude didnt rest once. #STORNG
Peace out…