Planting the virtual flag, YHC was not knowing what kinds of #’s (if any) to expect this AM. Pleasantly surprised to see one car in the parking lot, perhaps after having some morning “donuts” and the remainder of the pax came in by foot. Eventually, we settled on 5 total, with Bug Eater needing a few more minutes and joining us on the warm up run
The Thang:
Warm up run around the fields, just trying to see what conditions were. If I had to describe it, it was like running in the surf or the sand. With each step, you sunk through the ice layer so running was a bit different today.
SHH…Snow angles x 80
IW x 20
Seal Jack drops- each member calls drop x 2 rounds
Fast feet/ high knee drops- each member calls drop x 2 rounds
Mosey to playground equipment
2 rounds total / 80 second’s 5 stations
Station 1– Parallel Bars
1) Hang and/ or traverse upside down add pull up
2) Merkin on top of bars (deep chest impact)
Station 2– Balance Beam
1) Diamond Incline Merkin
2) Diamond Derkin
Station 3- Angle Bar
1) Jump and touch bar
2) Alternate deep leg squat
Station 4- Monkey bars
1) Traverse (but really slippery) so more of a wide lateral hang
2) Pull ups- modified underhand on shorter pull up bar
Station 5– Fence
1) Wall sit
2) Peter Parkers (to slippery) turned into modified balls to fence
Mosey aroung Baseball field
3 rounds of Dips and decline merkins (civilian count)
1) 30 dips / 20 merkins
2) 25 dips / 15 merkins
3) 20 dips / 10 merkins
Mosey around the school
6 MOM (count is fuzzy)
LBC-80 (civilian count)
J-lo x 10
Flutter x 25
Russian twists x 25 (?)
Flutter x 25
Dolly (YHC did Rosalita) x 20
Moleskin:
Light mumble chatter out there today, I think the playground equipment worked well, but I was not planning on an ice storm to make it good icy, but we made it work. Overall a very nice morning, not too cold and it was a twist on running in the icy-snow mix. I know there were plenty of local fartsackers this AM, no offense taken for missing this one. If I was not Q’ing, I may have been one of them.
On a personal note, my dad would have been 80 today (lost him 5 years ago), hence most of the references to 80 this AM. He was a workout guy until the very end, he always pushed me to workout and I know he would be proud of what we did today! Much like others who have lost a parent, it was great that I could keep him on my mind during this workout.
Pleasure leading this group always!
Announcements:
Keep and eye on the website and twitter
39 Hearty souls (significantly outstripping YHC’s expectations) posted (with ~20 for pre KB workout). Not wanting to stand around and get cold, the pax set off:
The Thang:
Quick warm up run to Rea road, hitting the Rea road entrance hill twice to get the blood flowing to then circle up in the large parking lot area:
SSH x 25
IW x 20
Merkins x 15
Hands in armpits Squats x 20
Indian Run to the soccer fields (didn’t quite go as well as thought)
Line up at the top of the hill, number into two teams to form 2 lines
Shoulder close for merkins x 5 IC
Tunnel of love x 2
10 burpees oyo (directions need to be followed)
Partner up to wheelbarrow to the end of the field, flapjack and return
(lunge walk as needed)
Bear crawl (part #1)/crab walk (part #2) across field – switch with partner as needed
(lunge walk as needed)
sprint last few yards to hand off to Hops:
Jog w/partner from soccer pitch to baseball field
Everyone grab a rock from pile and circle up in left field
Partner 11’s: Merkins – Partner 1 starts at 1 merkin up to 10, Partner 2 starts at 10 down to 1
Old school sit-ups x 20 with partner holding feet while planking. Flapjack.
Partner 11’s: Overhead presses w/rock – same set-up as merkins above
Partner 11’s: Squats w/rock – same as above
Partner hand-slap merkins x 13
13 Burpees OYO
Old school sit-ups x 20 w/partner holding feet while planking. Flapjack.
Makthar Ndjiaye’s x 13
High Slow Flutter x 20
CCVs x 13R & x13L
Moleskine:
An unexpected number of pax posted for a great time and a little bit of a workout today. That’s what happens when the Cantore name is invoked (especially if the weather doesn’t actually show up prior to post time). Was truly an honour to lead this group. Noticed a number of really strong efforts out there and given the size likely missed a large number as well. Robin Hood pushing it hard out there even with all the running, Horsehead cranking out the old school situps as if he were still in junior high and TR killing pretty much every call (not that this is unusual but deserves a mention now and again). Lot’s of mumblechatter, hopefully some of it constructive.
After Strange Brew gave Hops a nice shout-out prior to launch, others in the pax (namely Radar) were chucking snowballs at YHC throughout the workout. Radar missed with every attempt; clearly never a baseball player. A couple of the projectiles hit my partner Baracus I think – guilt by association brother. Should be interesting at Day Zero when YHC is co-Q with Radar.
Plenty of refuseniks out there this morning….necessary modifications for some, weak sauce for others. You know who you are. Good humor as normal watching horrendous form on merkins, planks and squats. Better results if you actually do the exercise correctly gents (TR told me to type that….not really….maybe).
Was fun to have a pax of 39 out there despite the deafening mumblechatter at times.
The pre-KB’ers were overly giddy after listening to Wham and Vanilla Ice for 30 minutes. Pure comedy.
A special shout out to those pax wearing shorts annotated with an (s) in the pax list. Strong, maybe crazy, but strong.
Announcements:
Young Life run coming up, Robin Hood with the details
Still time (but rapidly running out) to sign up for the Blue Ridge Relay, contact Baracus for details, need 4 more for a 4th A51 team
8 pax were greeted with clear and dry roads on their way into The Maul today. We out ran the snow to get a good workout in before a day of sledding begins.
Mosey to the fountains and circle up. The mood was set with lighted trees and some Maul music playing. El Debarge, Whitney Houston, Lisa Lisa and the Cult jam, all the classics.
Short Mosey to fountain (12 steps)
In Cadence
Partner Up
Mosey back to launch point
Stop halfway, leaders of the pack do 7 burpees while we wait for others.
Continue mosey
Arrive at launch point, leaders of the pack 7 burpees while you wait.
Moleskin:
Today everyone arrived commenting on the clear and dry roads. We were about to get started when we noticed a backpacking beast moseying our way. Honeybee did some extra credit ruck work before posting at The Maul. He rolled up just in time.
Philmont apparently doesn’t check twitter, otherwise he would have realized today was Hoodie Day at The Maul. I think he felt left out. Here’s a hint for next week Philly, Onesie Wednesday!
Always a pleasure to lead a great group of men. Be safe over the next couple of days.
Haggis posting for the Chipster
The past two weeks Bagpipes has had record turnout, I guess the potential of wet weather made a lot of men fart sackers this morning…..
Warm Up: 20 IW, 20 SSH, 20 Mountain Climbers
Mosey to building 1 for a jack webb like mixture of jump ups and squats ( 1 jump x 5 squats, 2 jump ups x 10 squats……to 5 jump ups to 25 squats)
Mosey to building 2 and partner up
100 combined Merkins followed by lap around lake
100 Burpes…..audible 75 burpes…..Ohama make that 50 burpes followed by lap around lake
200 LBCS followed by lap around lake
100 Dips followed by lap around lake
200 Flutters followed by lap around lake
Mosey back to vine parking lot for mary merkin combo
2 Merkins
10 J Lo’s (no surpise Long distance called that…..marc anthony wanna be)
4 Merkins
10 Bicycles
6 Merkins
20 Mason Twist
8 Merkins
25 Rosalitas
10 Merkins
25 Heels to Heaven
8 Merkins
25 dollies
6 Merkins
15 Canoe or Boats….cannot recall the name however something Cheese Curd called out
4 Merkins
30 (15 Left, 15 Right) side something’s……another move I cannot remember the name Mic Check called this one out
2 Merkins
20 Half ass merkins….i think that was the name
Glad I made the call not to go to the parking deck to work out, the rain, snow, sleet, freezing rain held off until we finished. Today seemed like the clock was running slow. The jump up /squat combos are a great way to start the morning….ouch. Great work by all, it is always a pleasure to led this group of men. Mic Check said to wax up the sleds and met him at The Maul tomorrow…….
Please see the following revised workout schedule for Wednesday, Feb. 12:
Since Providence Day School is to be closed tomorrow, Double D’s has had to call of the workout. You can still post at many other workouts, such as Governator, Anvil, The Maul, & Death Valley.
11 Pax decided to get their bread and milk early before the snow hit so they stopped by SPEARHEAD first to see what was on the grocery list. They found out – Rugby Sprints and Bear Crawls…..lots and lots of Bear Crawls.
The Thang:
Line up on the Goal Line – Rucks Off:
Spartan Burpees x 11
I.W. x 11
Windmills x 11
Squats x 11
Peter Parkers x 11
Parker Peters x 11
Slow Sumo Squats x 11
Warm Up Over. Stay on the line – Rucks On:
First Exercise is…..the 100 yard Bear Crawl (Crowd Pleaser – Early!)
Next Exercise is…..the 100 yard Bear Crawl (Caulkin knew it was coming)
Next Exercise is…..the 50 yard Army Crawl (Package called no joy)
Next Exercise is…..the 50 yard Over/Under
Back on the Goal Line – Rucks Off:
Rugby Sprints – ground exercise, explode off the ground, sprint 20 yards, touch the line, sprint 20 back, recover walk 20 yards back. Rinse/Repeat 10 times:
LBCs – Sprint!
Merkins – Sprint!
Freddy Mercury’s – Sprint!
Mountain Climbers – Sprint!
LBCs (watch the count you early risers!) – Sprint!
Merkins – Sprint!
Mack-Tar-Jie (can’t spell it and hate it – cut it short) – Sprint!
LBCs – Sprint!
Freddy Mercury’s – Sprint!
Merkins – Sprint!
Mosey to the hill:
Bear Crawl (“Every time?” – Caulkin) Jacobs Ladder. Yes. Spartan Burpees at the top.
Find a partner and Log Up:
Partner 1 carries both rucks and log to end of parking lot and back. Partner 2 does various core exercises. Flap/Jack. Not sure how many times…..we ran out of exercises.
COT
Great work by great men. It was an honor to Q at SPEARHEAD for the first time. Hope I held up the high standard of total body beatdowns set by previous members of the brotherhood. Look forward to many more in preparation of the F3 Custom GORUCK Challenge. Still time to sign up.
T-Claps to Cable Guy. Decided last Saturday that he wanted in on the GRC and talked himself into it. Next move – post at SH. He’s a CSAUP inspiration to us all.
Clueless circled the pax but did not join in. He did circle with a ruck on so he gets a post credit.
BTB fartsacked. YHC may have scared him away with talk of excessive #groundwork this morning. We’ll let it slide this time.
Aye!
8 pax got out and put in some mileage before “snowmageddon” comes back to Charlotte again, threatening to take away days from spring break (if your kids go to CMS).
Warm-up: SSHx20, IWx20, Squatx20
Run to Davie Park down near gates
Roundabout: Partner 1 runs up hill and around lot to playground, 20x merkins, 20x dips, 20x jump-ups, runs back down to gate. Partner 2 runs other direction, down and around back lot, then back up to gate. First partner to arrive does squats till other arrives. Flapjack.
Repeat roundabout 3x
10 jump squats, lunge walk to gate, run back start; protractor to finish off.
Total mileage: 4.3
the thang
Mosey to lower lot, 20 merkins, 20 squats
to the curb by the church
5 rounds (1000 reps)
20 swings
10 1 arm press each arm
20 sumo/tbag squats
20 merkins
20 calf raises on curb
10 lawn mower rows each arm
20 2 handed curls
20 tricep extensions
10 snatches each arm (3 rounds) 20 merkins rounds 4,5
20 upright rows
Sprints in between 1, 2, 4
Mosey back to lot
20 flutters w/ bell
20 skullcrushers with bell
RECOVER!
Moleskin:
Thanks for letting me lead the pax today. If you did your work you should be feeling that one. Who knew you could have so much fun with not much running and no burpees! Mumble chatter was a little heavy in round 1 but subsided greatly after the beginning of round 2 and stayed low for the remainder. Way to grind it out boys. I mentioned the golf tourney being on May 22nd, but we will explore pushing it back a week due to the amount of soccer tryouts participation between coaches and great dads!
12 strong souls entered the gloom and braced for this mornings beat down.
The Thang:
Warm up:
Mosey to the front of the school
20X SS, 20X IW, 20X Slow Squat, 20X MC, 10X Merkins
Mosey all the way down to the track
Lap 1 3 burpess at every corner
Plank when done
Lap 2 10 lunges at every corner
Plank when done
Circle up on the field:
Mr. Jack Webb 1 Merkin and 4 Air Presses up to 10 Merkins and 40 Air Presses
A few extra air presses by Hops without his hands amazingly and they made some kind of aroma.
30X LBC
Line up; turn right and plank, time for some Tunnel of Love
Everyone through twice
Mosey over to the baseball fields
Round one
20 X Step ups, 15 X Dips, 10 X pull-ups, 20 X Carolina Dry Docs
Plank Exercises led by Hops
Repeat for round 2
Heading back to the parking lot
Bear Crawl 50 yards
Bunny hop up the steps
Then find some wall next to the lavatories
Peoples chair with air presses
Circle up for some Mary:
15 X Flutter
15 X Dolley
15 X Rosalita
Moleskin:
It was another strong performance by the pac. We welcome FNG Roy, his new name Deport. Great job Robin Hood War Daddy, also Udder carrying the full ruck around this morning. Hops thanks for taking us out in the ball of man.
Announcements:
– Go Ruck and Mud Run
– Young Life 5K Charlotte Motor Speedway March 16
– Blue Ridge Relay Hops looking for some recruits
– BB&T March 8th 5K and 10K sign up under F3