We will Wiggle unless the roads are too slick to run on…
Not sure when the wintry mix will hit the CLT – but we will Wiggle unless the roads are slick – 5:30 am – corner of Foxcroft and Rothwood….
– KS
Keeping the core strong
It was a balmy 39 degrees when the PAX kicked off at 0530 this morning – likely the best conditions of the week.
Mosey to the field for COP all in cadence:
- Imperial Walker x 20
- SSH x 30
- Lunge (alternate legs) x 20
- Side Lunge (alternate legs) x 20
- Flutter x 20
- Merkin x 20
- Mountain Climber x 20
- Elbow plank-o-rama
Mosey to the playground:
- Hanging knee raises x 15
- Derkins x 20
- Dips x 25
- Repeat 3 times then plank
- Pull ups x 10
- Incline Merkins x 20
- Russian Twists x 30
- Repeat 3 times then plan
Mosey to stumps and partner up:
- One leg step ups x 15 each leg
- 30 full sit ups with partner holding feet
- Repeat 3 times then plank
Mosey to wall:
- Peoples chair
- Diamond merkins x 10
- Peoples chair
Mosey to cars:
- LBC x 20 in cadence
- Rosalita x 20 in cadence
Time.
Moleskine:
YHC decided to limit the running today in favor of lots of core work. Just be glad the workout was only 45 minutes long as YHC had a few more ab exercises on the Weinke we didn’t get to. I think failure was starting to occur on the 3rd round of full sit ups for most, so may have had mutiny if it went on much longer.
Great work this morning, its always and honor to lead a fine group of men. Thanks to Passport for the sendoff.
Announcements:
Starting a new book on Friday mornings Limitless Life at Chick-Fil-A in the Arbo, 0630. Bulldog has the details. Ruck is optional.
-Alf
Take a Walk on the “Farside”
Posted on behalf of O’Tannenbaum
8 men arrived with sparkles in their eyes after seeing rain in the forecast and finding dry conditions at the AO. Here’s a recap of what the PAX endured:
3 minute Mosey followed by COP:
- SSH x 25 (IC)
- Windmill x 20 (IC) (O’Tannenbaum special)
- IW x 20 (IC)
- Squats x 20 (IC)
- LBC x 20 (IC)
- MC x 15 (IC)
Jog over to far end of soccer fields and grab a cinder block for some field work:
- 7’s – Run across the soccer field to sidewalk, 6 Merkins, back to other side, 1 Military/Chest Press w/ cinder block – Rinse & repeat for 5/2, 4/3, 3/4, 2/5, 1/6
- Run across the soccer field, 10 Burpees, back to other side, 10 Incline Merkins on the cinder block
- Karaoke across the field & back
- High Knees to the soccer goal, bear crawl to the telephone pole, jog to end. Rinse & repeat on way back
- Partner up for Catch Me if You Can w/ cinder block – P1 runs across soccer field w/ cinder block, P2 completes 10 CDD & then runs to catch up with P1. Flapjack for return trip across the fields.
- Return the cinder blocks to their resting place
Mosey to playground:
- Plank walk x 20 yards
- Knee-ups/Leg raises on Pull-up bars x 5
- Rinse & repeat twice with increasing Knee-ups x10/x15
Mosey over to stumps for Jump Ups/Ski Jump combo:
- 5 Jump Ups on the tree stumps
- 5 Ski Jumps over Tires
- Rinse & Repeat 2 more times with 10/15 reps
Mosey over to front of school for PC x 60 sec
Mosey to parking lot for Jacob’s Ladder with Burpees:
- Run across the parking lot, 1 Burpee
- Run back across, 2 Burpees
- Continue up to 7 Burpees
Circle up for 6 MOM:
- Dolly x 20 (IC), hold’em for 10 count
- LBC x 20 (IC)
- Rosalita x 20 (IC)
Line up in parking lot for trip down & back:
- Walking lunge, backwards run, jog to the end
Finish it up with:
- 20 Dips
- 10 Decline Merkins
- Plank with Maktar Jai x 10
COT
Moleskin:
- Far Side made his return after couple months off to rehab back injury. Great to have him back in the mix! (He was pleasantly/unpleasantly surprised to see Uncle Leo’s gift of extra Cinder Blocks for the Area 51/The Matrix site).
- Perfect weather for a Saturday morning workout as rain missed us and temps were comfortable
- Kudos to Donkey Kong for posting after shadowing a Ruck event until 2 a.m. Still had the energy to call Q out on his incorrect LBC form. OT says that would explain his lack of “Abular Emphasis”.
- Great group of men and always a pleasure to lead and be associated.
Announcements:
- Sign-ups for the BRR are ongoing. Let Baracus know if you are interested in joining a team. A favorite CSAUP event for many of the PAX.
- Mud Run training run to be held at Outland (Sun Valley High School in Indian Trail) next Saturday, 2/15. See e-mail/Pre-blast for details.
To Ruck or not to Ruck…
Better late than never…27 fine fellas showed up for a beatdown with lots of gear included. Another great turnout for the pre KB workout lead by Tiger Rag and a few more were stupid enough to also wear a fully laden ruck for both.
THE THANG
Mosey to parking lot
IW’s x 20
Merkins x 15
Squats x 16
Jacobs Ladder to 7 burpees
Mosey back to school
Circle of pain with a bunch of tires, kb’s, boxes, and tunes.
Merkin wave
COT
MOLESKIN
Tiger Rags KB form has been called into question lately therefore we had to bring in Byron to check on his Q technique as he lead the pre-workout. Strong showing by the pre KB’ers and especially those wearing rucks for both (Young Love, Cottonmouth, Busch, Radar, and YHC). This probably made the fartsackers showing up at 0530 feel the peer pressure even more…
Got started a couple of mins late due to the organizing of such a complex workout involving bells, ropes, boxes, tethers, notecards, a unicycle, and a six iron but it was well worth it.
Jacobs ladder was a wind sucker for the ruck boys and the circle of pain meant that the tethered bear crawl was the main focus. Hamish and Byron moved like rabid dogs whereas Bananas and Cottontail took quite a while knocking out their 4 merkins. Turkey Leg tried the no hands approach and Country Livin about snapped the tether.
Little confusion from Spackler on the merkin wave at the end but he was not as dazed as Cottonmouth looked as he blacked out due to wearing his ruck for a regular workout for the first time!
Thanks to Headers FNG bro pastor turned Sinner for taking us out!
Cheers, Bulldog
Sweet sound of a whistle makes for a good time
10 Brave souls skipped fart sacing on a Saturday and ventured into the gloom for a beat down. Theirs ears would soon hear the scary sound that meant more pain and listen to a Q that could barely count.
The Thang:
The warm-up:
A lap around the parking lot and track while we wait for the last couple Canadians to get out of their car.
10 X Burpees, 20 X SS, 20 X IW, 20 X MC, 20 X slow squats, 10 X Merkins
Once done mosey about two hundred yards to the football field in back then circle up.
Stolen from the Hoff,
The whistle makes its first appearance for a little game of up downs.
Everyone jog in place, every time the whistle is blown touch your chest to the ground and back up again. Continue for 10 mins
Mosey to the other side of the football field then circle up
Mr. Jack Webb, 1 merkin and 4 air presses up to 7 merkins and 28 air presses.
It was definitely an unimpressive job by the Q counting and keeping track of count, Pac recognizes and Q blamed it on last weekend, weak excuse.
Mosey too the end line of the football field, Mr. Whistle makes another appearance.
1 whistle slow jog, 2 whistles a sprint, planking when you get to the end line and waiting for the pac to regroup, continuing up and down the field 6 times
After listing to more mumble chatter of how this Q wasn’t suppose to like to run, gotcha.
Little time for some Mary
30 X LBC, 14 X Dolley, 14 X Flutter, 14 X Rosalita, 10 X Hells To Heaven (lead by the Brew), 14 X Freddie Mercury,
Mosey back 200 yards to the track next to the field.
Partner up
Partner 1 runs a lap, partner 2 does squats until partner 1 makes it back until the partners have done a total of 150 Squats,
Same thing 100 merkins
Repeat with 75 Carolina Dry Docks
Then 50 lunges 1 lung equals both legs.
Plank up till everyone is done,
A little superman, with pulling arms in for the final two mins.
Moleskin:
Great job today pac, way to push yourself especially Stump Hugger and
Relo I know it was a good bit of running. Relo was all excited because he was finally recognized as the War Daddy. Welcome FNGs Steve Miller, now named Griner after the greatest basketball player in Baylor history. Head locked by Blades of Glory. Also Welcome Ethan Burkett named Visa 2.0 of Passport. Excellent job by the 2.0s Spidey and Visa way to out run your fathers. High Tide thank you for giving me the chance to Q ascent, it was an honor. Blitzen than you for taking us out in the ball of man.
Announcements:
Start getting in shape for the Mud Run and Go Ruck coming up in the next few months
DISC O’ INFERNO
THA THANG
Horse Head on Q
Warm-up
2 laps around the shovel flag track
20 x SSH
20 x IW
20 x Mountain Climbers
20 x Peter Parker’s
Mosey to Pain Station and pick out a friendly looking rock and a partner.
With 3 cones spaced about 10, 20, and 30 yards from baseline… 1st man does a hairburner to the 10 yard cone and back w/ snow saucer while partner does Russian Twist with his rock. Then flapjack.
Then 1st man goes to 20 yard cone and back, while his partner does the Russian Twist with his rock. Then flapjack.
1st man to 30, with LBC’s. Then flapjack.
Switcheroo your partner. Rinse and repeat hair burners with flutter kick and press with your rock.
Switcheroo your partner. Replace burners with inchworm and just hit the 10 and 20 yard marker while your partner tries to breathe and coordinate some kind of ab work with the rock. I think we ended up doing static hip bridge with rock press and mixed in a little pullover action.
Catch your breath and set your pet rock free.
Late Show on Q so we Indian Run to Elementary School
Stop 1/2 way for 30 sec mtn climber, 30 sec right side plank, 30 sec left side plank.
Time was short so we skipped the planned Picnic jumpups and pullup ladder.
Here it is so you know what fun ya missed out on:
(1) pullups then run over to picnic tables and do (10) jump ups, run back to pull ups.
(2) pullups, (9) jump ups
…up to (10) pullups down to (1) jumpup.
Instead, we launched right into a Coach Toxey inspired painfest. (Coach was YHC’s baseball coach at SVHS)
2 stations just shy of 90 feet apart…
Sprint to 1st, then (12) Carolina dry docks.
Karaoke back to 2nd, then (12) crow pushups – regular merkin but as you go down you bring your knee around to your elbow, as you go back up, take your foot back. Alternate sides 6 x for a total of (12).
Sprint back to 1st then (12) merkins (not the “American” as YHC was graciously reminded by the PAX).
Karaoke back to 2nd (facing opposite direction) and do (12) Madagascar macaroons or something. Start in plank, down on your elbows and back up = 1 rep.
Take a quick breather
Rinse and repeat, but instead of karaokes, squat down and side shuffle, and drop the reps down to (10)
6 MOM – duck, duck, goose style. Circle up at station 1 and on your six. 1st man calls out some ab work and sprints to station 2 and back while the PAX grunts it out.
good times with Dollys, Flutter Kicks, Freddy Mercury’s, Back Scratchers, V-tucks, LBC’s, Protractor @10 degrees above horizontal (Thank you Swiss!).
Mosey back to the shovel flag and burpees on your own till the PAX is assembled.
Moleskin:
8 brave men arrived at Outland with determination in their eyes. Believe it or not, YHC aka The Late Show was one of the first to arrive, though true to name, the last to be ready to roll. It does, indeed, take time to load up the cargo pockets.
After the warmup appetizer, the main pain course was quickly served up. Fried chicken legs (btw nice shorts Zip) and flapjacks were on the menu at Horse Head’s Hair Burner Cafe. O2 deprivation for the entire crew was evident, but the PAX powered through with determination.
The volume of mumble chatter picked up as we cruised to the elementary playground. But Dead Silence fell over the PAX as we stopped 1/2 way for the mtn climber & side plank break. Bodily harm to YHC’s wristwatch was suggested as the seconds ticked away and arms and abs felt the burn.
After serving up a playground sampler platter of crow, duck, and goose the PAX was full and ready to run it off as we moseyed back to the flag for announcements and prayer.
Reminder that next Saturday we host a little throw down for mud runners, and thanks CT for praying us up.
On behalf of myself and HH, thank you for the privilege to Q.
Respectfully (and actually on time) submitted,
The Late Show.
The Birthday Twins Torch The Pax
Posted by Mall Cop on behalf or Iron Horse & Tadpole.
17 jubilant party go’ers formed the PAX to celebrate the birthdays of Iron Horse (53, “I’m not dead yet!”) and Tadpole (17, passionate HATE).
Iron Horse begins on Q:
COP Warmup:
SSH x 15
Mountain Climber x 15
IW x 15
Bored with that – mosey to the soccer hill for a more proper warm-up.
Partner up.
P1: Run up hill, 10 derkins, Run down hill, 10 irkin (incline merkins). Repeato until P2 returns.
P2: Run the full field, stopping for 5 burpees in the middle. At the fence, 10 x groiner, 10 by fence pushups (?). Run back, stopping for another 5 burpees in the middle.
Flapjack
Rinse and Repeat.
Mosey to pavilion for Active Rest.
3 rounds of 8 exercises, 30 sec on, 15 sec off:
– Man-makers
– Bench Jump
– Decline Merkin
– People’s Chair
– Irkin
– LBC
– Dips
– Squat to Bench
Hand-off to Tadpole( Six minutes late)
Mosey onto field:
-10 inverted merkins while partner held feet
-10 Partner Squats
-10 Partner Merkins
-Attempted caterpillar merkin
Line up in center of field for partner runs
-Partner 1 wide merkins while partner 2 bear crawled down and sprinted back; flapjack
-Partner 1 flutter while partner 2 lunge walked down and sprinted back; flapjack
-Partner 1 mission impossible while partner 2 dragon crawled down sprinted back; flapjack
-Wheelbarrow down and back; flapjack
Finish with a sprint back to the cars and a happy birthday 53 burpees in honor of Iron Horse(unanimous audible)
Moleskin:
Great work by all the pax today with this smoker! Most the pax thought Iron Horse had officially gone senile in his elder age with his 3rd round of Tabata exercises as he was going 6 mins over his time limit. Very creative work by he and Tadpole although some of Tadpole’s called partner exercises were a bit ambitious! Happy Birthday to the old man (respect) and the hate/hate/hate!
The Qs were like twins out there today, the only question is who was Danny DeVitto & who was Arnold?
Give ’em an inch, they take a mile.
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)
Over to the grassy field
Partner 1 = 40 alternating high knees, flapjack
Partner 1 = 20 jump-ups, flapjack
All pax plank in line; bunny hop over legs of pax, resume plank at end of line
Over to the BOA hill, with bridge lunge walk and bear crawl up old SPX hill on the way.
6′s on the hill: burpees up top, squats at the bottom
Mosey to 521 bridge
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
On the way, 20 yards of broad jumps.
Hit the Deck
Partner 1 = sprint up ramp to top of floor 1, 5 merkin jacks at top, sprint back.
Partner 2 = nonstop donkey kicks on wall
flapjack
Partner 1 = backwards sprint up incline, 10 jumps squats, sprint back down
Partner 2 = nonstop squats
flapjack
Bunny hop up 4 stories of parking deck stairs, stopping at each level for Mary
Russian Twist at level 1
LBCs at level 2
Dolly at level 3
Heels to Heaven at level 4
Jog back to old SPX via the golf course cart path and underground tunnel, watching out
for groundskeeper on cart.
Stop at lot for Jane Fonda:
Plank, left heel up and hold, bring plank down to 6 inches, back up, and heel down.
Repeat w/ right.
Mosey back home.
COT
Moleskin:
Great work today by all. We often wondered on our usual circuit how far we were running since most
Stonehenge posts cover most of the BCP. Champagne measured our route today and we were able
to get 3.4 miles in. Good to know for future posts.
People’s choice at Mary turned into a battle as Wingman & Champagne competed to see who could make their exercise more painful, hence the title of this post. I’ll call it a draw….brutal.
Announcements
BRR sign ups
Champagne working on some leadership/mentoring programs….stay tuned.
Don’t let an irregular modality stump you
What the he!! is that?
When: 02/08/2014
QIC: Gullah and Lab Rat (YHC) Co-Q
The PAX: Night Court, Fletch, Hacker, Yankee, Big League Chew, Byron, Lab Rat, Gullah
Eight hearty souls scoffed at the cold and embraced the Daily Special.
The THANG:
Gullah on Q
COP
- SSH x 20 (IC)
- Merkins x 15 (IC)
- Low, Slow Squat Jumps x 10 Civilian Count (IC)
- Lawn Mowers-x 15 each arm-Civ. Count (IC)
- Upright Rows-x15 (IC)
- 1 Lap Around Track
- Man Makers x 15 (IC)
5 Sets of the following (OYO)
- Good Mornings x 10
- Tricep Extensions x 10
- Push Press x 10 each arm
- High Pulls x 10 each arm
Ran across field and back after the 3rd set
Resistance Band Rainbows 5 x 10 reps; partner anchors for resistance; flap jack with partner after ea 10 reps
Mosey to the basketball courts
Lab Rat on Q
Tree stump – Burpee Modality: 6 tree stumps ranging in height (15-24 inches high) arranged in a zig-zag pattern with ~ 5ft between each stump.
Pax #1: 1 burpee per jump stump out and back for a total of 12 burpees while Pax did the called KB exercise. Repeato with each Pax doing 12 burpees.
- Biceps curls, two-handed
- Lunges, alternating legs
- One Handed swing; change hands at the top
- Sumo Squats w/ upright row
- Clean, one-handed
- Figure 8 with bicep curl at top
- Snatch
- Half Viking Salute
- Squat Row
- Two Handed Swing
- Clean
5 minutes of Mary (IC)
- LBC x 15
- Cumberland Co. Viaducts x 15 ea side
- Flutter press w/ bell
- Freddy Mercury
- Russian Twists w/ partner and KB x 15 to the R and x 15 to the L
Time’s up, pencils down.
COT
Moleskin:
The hearty souls of Olympus stood up to the Co-Q 1-2 punch.
Gullah’s COP appetizer quickly shook the PAX out of their Saturday morning haze and readied the body for the main dishes. Course one was more than we could chew, a case of “my eyes are bigger than my myocytes.” The second course employed some of Byron’s circus equipment. This highly functional exercise with the thick elastic bands taxed the shoulders, core, and lower extremities, a true crowd pleaser. The third main course was a bit irregular. On first glance the Pax may have been thinking (“What the he!! is that?” Read as Bill and Steve on SNL, circa 1979; http://www.youtube.com/watch?v=RV7Qz640OeM). YHC borrowed the active timer concept from Byron’s Traveling Circus. The Pax completing the burpees served as the timers for the called KB exercise. Despite the previous dishes served, the Pax hastily completed the tree stump – burpee gauntlet, keeping the reps of each called KB exercise to a reasonable minimum.
It was our honor to lead the PAX this AM.
-To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear. Buddha
Yo, You Guys a Pro Soccer Team?
10 men, including 1 FNG, gathered at McAlpine Elementary School this morning for another #F3DayZero style spirit crushing workout. Here’s this morning’s rendition:
The Thang
Spackler Q
Mosey to the rock pile for a coupon and circle up on the field for COP:
- SSHs – 20 IC
- IWs – 20 IC
- Slow Squats – 20 IC
Partner up for a merkin fest. Partner A does merkins while Partner B does squats with the rock. Flapjack throughout. Start with 20 merkins, then 19, then 18…you get the picture…all the way down to 1. That’s 210 merkins.
Mosey with the rock to the playground for some pain stations.
- Round 1 – 10 incline merkins, 20 curls & press with the rock, 30 dips
- Round 2 – Do it again
- Round 3 – 10 decline merkins, 20 CDDs, 30 tricep extensions with rock behind head
- Round 4 – Do it again
- Round 5 – Do it again
Purple Haze Q
Return the rocks to the pile and mosey to the front of the school. Find some bench for:
- One-legged slow negative squats – 6x left leg, 6x right leg
- One-legged partial squats on bench – 40x left leg, 40x right leg
- Split squats – 10x left leg, 10x right leg
- Step-ups on bench – 20x left leg, 20x right leg
Run a lap around the front parking lot. Line up for 20 yard duck walk. Run to the end of parking lot. 20 yard duck walk. Run to the other end of parking lot. Finish lap with 20 yard duck walk.
Next, perform called exercise then take a lap. Exercises:
- Forward/backward jumps – 20x
- Bear squats – 40x
- Monkey humpers – 40x
Line up along the curb. With your feet on the curb, 20 butt raises. Flapjack with your elbows on the curb, 20 butt raises.
Mosey to the side of the school for people’s chair. Hold for 20 shoulder raises. Recover. Back in the chair for right leg up, left leg up and tip toes.
Mountain climbers on the wall – 15 IC
Circle up for Mary:
- Dollies – 20 IC
- Freddy Mercury – 20 IC (5 slow, 5 fast, 5 slow, 5 fast)
- Mission Impossible Peter Parkers – 10 IC
COT
Moleskin
5 men met at 0530 for 6 mile ruck. Radar, Busch, Rock Thrill, Young Love & YHC. Young Love had to bolt following the ruck. 4 of stayed for the workout.
2 men met at 0615 for a 3 mile run. Stagecoach & Semi-Gloss.
4 men fartsacked the pre-workout options and showed up at 0700.
Respect to Pops Gough (68) for battling through the workout with us. He is #OldManStrong and held his own…mainly from the motivational talks he gave himself throughout…called himself a lot of names out there that shall not be repeated here. You want to see what Spack will look like in a few years?…take a look at Pops. Friends call him Putt Putt. We are his friends now…so we call him that too.
Tough workout today. RT made his tougher by doing 20 merkins each time instead of working down from 20 to 1. #BarrelChest He kept wondering why Busch was finishing so fast…but Busch is beast…so it was understandable.
Lot of #mumblechatter at the call for 40 one-legged partial squats off the bench. It burned. Goal achieved.
We got to the side of the school for people’s chair and an unprecedented Q-Jack took place. Exercise calls and cadence counts were overshadowed by a passer-by walking his Rottweiler, asking us if we were a pro soccer team. Nope. Semi-pro team? Nope. Soccer team at all? Again nope. This conversation went for a while and the Pax were distracted. Circle up for Mary…again questions from the man with the big dog. You guys drop this little kids sweatshirt? Nope. Q-Jack over. And save the chastising of the Q from Radar, order was restored.
Thanks for taking us out with a powerful prayer Busch.
Announcements
GRC and BRR sign-ups. Don’t think. Don’t ask. Just do it.
Mud Run time trials at #F3Outland next Saturday (2/15) 0700.