A huge crowd of 18een Chiefs report @ the Maul for their regular dose of pain. I will update the post as soon as the missing Chief reply with his name, I appreciate it to keep the story straight ;>)….
The Thang:
Warmup
30 Side straddle hops
30 Imperial Walker
Mosey to the back wall of the Movie theater
First Indian run Style Balls to the Wall, and the first person runs all the way to the back, every Chief walk on their hands to the front of the line until everyone gets back to their original position.
The twist YHC recomended for the overachievers to do push ups standing on balls to the wall, the Crowds decided better, once each Chief got to the back of the line, they did merkins as the line would come back full circle (The drill looked better in paper)…..
COP:
Mosey to the hill of the parking lot next to the movie theater for some Jack Webb (Ladder up to 10 count, 1 Merkin, 4 Arm raises…..)
Mosey to Murderhorn,
One Serie at the top:
5 Burpees
10 Dips
15 Quads
Indian Run style Lounge walk to the bottom of Murderhorn, and the one coming to the front will run backward.
Again it looked better in paper, by the last light pole before the bottom we switched to regular indian run
2nd Series at the bottom
10 Merkins
20 LBCs (Chipotle call for a nice relaxing exercise)
30 Burpees (to compensate for Chipi’s request). At the end everyone was looking for YHC to complete his 30 (not bad YHC completed 15 while all the overachievers of course completed 30s)
Regular Indian run to the top.
Mosey to the Parking lot next to the Movie theater for some Mary’s
Circle up and Mary’s with a Twist, the one who call for the exercise and the one next to him will run a lap around the parking lot while everyone else will do the exercise (indian run style)….
Plenty of mumble chatter regarding the exercises that were left hanging while the one calling it were taking a cup of tea and hanging around the parking lot before running it to get to the circle…..
8 brave members of the a51 tribe joined together for a celebration of the season. Lured in by strategic preblast and tweets assuring little to no running. YHC brought them all a lil gift in the form of bricks. Time to work building a foundation with bricks, sweat and some frozen fingers.
12 brikees to start (brick burpees) / Plank while we all finish
mosey bout 200 yards to smooth lot
COP (in cadence w/bricks)
SSH x 12
IW x 12
Seal Jacks x 12
Slow Squat x 12
Arm Circles Front/Back x 12
Perkins x 12
12 Days of Christmas Ladder (backwards to build the foundation right – mostly in cadence – w/bricks)
12 Push Presses
11 Mtn Climbers
10 Seconds Plank
9 Flutters
8 Seconds 180 degrees (protractor – 6inches arms and legs holding bricks)
7 Rosalitas
6 Seconds 45 degrees
5 Man Maker Merkins
4 Seconds Mission Impossible
3 Mission Impossible Spider Mans (thanks for the moves Haze. Love this one)
2 Exploding Merkins
1 Jump Squat
mosey back to start for mary
Mary (in cadence w/bricks)
Russian Twist x 12
LBC x 12
Freddie Mercury’s x 12
Dollies x 12
Groiners x 12
Dive Bombers x 12
1 more round of brikees – 12 brikees OYO (plank while we finish – 2 10 counts to end it all)
MOLESKIN:
This looked good on paper, but as we began quickly became harder to do as O2 deprivation set in. YHC thought we would blast through this, but surprisingly, it took just the right amount of time. 144 push presses achieved. (smoked shoulders) Max ab work like we were in an 80’s sweating to the oldies. “hold it” might not be in my vocab for a while. (core-tastic) Promise of full body pain attained.
The pax began to feel a bit unsafe as more than a few “civilians” started rolling in and parking dangerously close to us. I assume that only our grunts and moans kept them at bay while we finished.
Thanks to Baracus for giving me the opportunity to lead Anvil. Had a blast. The lamented weinke was an auto correct on the twitters. Meant to say “Laminated”. So goes the interneting. Strong showing from Good Ride with his second post and taking up the bricks like a seasoned mason. Everyone rocked it as YHC’s creativity got the best of him yet again.
Awesome Sendoff from Young Love.
Announcements
– Joe Davis 5K – 1/4/14
– Baracus mentioned upcoming info on training for BRR – Keep an eye out
YHC forgot to mention but will take a min now.
– Cornhole Tournament Fundraiser for El Salvador Mission Trip – 1/11/14 Steele Creek Presbyterian Church 12-5pm – Fun and Fellowship as we work to raise money for our annual Mission to El Salvador in conjunction with Habitat 4 Humanity. YHC, my M and Father-in-law are going this year and would love to host some F3 teams. More details to come. HC with this form link if you would like. http://goo.gl/bVjXRi
– Smells like there is a SkunkVergence happening sometime too (post christmas)
– Movie night 1/10/14 and Murph convergence 1/11/14?? (correct me if i’m wrong)
26 men went to work this morning at Death Valley. 6 showed up early for some extra credit KB work
The Thang-
Mosey over to the front of the school
SSH
High Knees
Butt Kicks
Partner up. Mosey back over to the side parking lot and get online with the basketball goal.
There are 4 hoops about 20 yards apart.
#1
150 team deep squats- (Hands flat on the ground when down)
P1- Starts deeps sqauts
P2- Does Suicides using all 4 hoops.
Flap Jack until reps complete
#2
300 team calve raises
P1-Starts Calve Raises
P2- Does Suicides using all 4 hoops.
Flap Jack until reps complete
#3
200 Team Sister Mary Catherines
P1-Start SMCs
P2- Does Suicides using all 4 hoops.
Flap Jack until reps complete
#4
200 Carolina Dry Docks
P1-Start CD
P2- Does Bear Crawl Suicides using 3 hoops.
Flap Jack until reps complete
#5
300 Jack Webb Shoulder Raises
P1-Start CD
P2- Does Bear Crawl Suicides using 3 hoops.
Flap Jack until reps complete
#6
150 Jump Sqauts
P1-Start Jump Sqauts
P2- Does Suicides using all 4 hoops.
Flap Jack until reps complete
#7
100 Merkins
P1-Starts Merkins
P2 – Does Plank walk suicides using 3 hoops
Flap Jack until reps complete
#8
2 lines for relay race
Race to the 4th hoop and back.
Losing team does 30 burpees
Moleskin-
Good turnout today. Bulldog really put in a lot of effort to pull PAX over to the Charge. He mentioned it at COT yesterday. He mentioned it in the closing prayer. He wrote a pre blast. (Who writes a pre blast for a normal weekly workout?) He tweeted endlessly last night. He failed. The DV faithful showed as expected.
Props to the KBers who showed up early. YHC had to separate Busch and Bananas early as they were getting a little too chatty during the warm up. Punishment for this behavior was Busch partnering with me. They still seemed to get next to each other and giggle often. Holiday Romance… when Bulldog is away the mice will play..
Lot of grumbling about the amount of reps. Except for DK who seems to especially like bear crawl suicides.
There were some smokers on the sprint relays. Pretty evenly matched until Ice Hole pulled up with a blown hammy. Hope you recover soon and it isn’t anything serious. The other team had a few early jumps so YHC declared us all loser and we all did the burpees. Side Note: Geraldo did not crash and tumble on the pavement like he did months ago when doing sprint relays. “Big Boy Fall Hard”
Thanks for letting me lead and proving to Bulldog that even after a massive marketing blitz the DV faithful are not swayed.
Announcements
Sign up now for the Joe Davis race.
Sign up now to volunteer for COTS
Mall Cop is looking for some balls for his upcoming work out.
Twenty men did the work of 50 lesser men. And that doesn’t even count the seven Pax that posted for Red Coats, Rednecks and Rucks, or the four old men that power walked around the track.
Mosey to track for a lap, then to midfield for the standard warmup fare: SSH, low squats, merkins, mountain climbers, I-Walkers.
Mosey to near endzone and pair up.
Mosey to 50 yard line
Mosey to far end zone
Mosey to 50 yard line
Mosey to near endzone
Mosey to midfeld for Mary:
Mosey back to start for COT.
Moleskin
Two options for Devils Turn tomorrow:
5:15 option: The usual – meet at the greenway parking lot by Trader Joes. Run to South Charlotte Middle School (site of Death Valley) for some track work. Run back to parking lot for a total of approximately 6 miles.
5:30 start option: Meet us at Death Valley site for the track work only. We’ll be running 800m intervals.
Devils Turn is a great running workout and will boost your fitness like no other. However, the early start and longer distance may put some folks off. Now’s your chance to give it a try!
13 men felt dizzy after this workout…
Mosey to parking lot for warm up: 30 Side Straddle Hops, 20 Imperial Walker, 20 merkins – plank – 10 more merkins.
Mosey to pull up bar area (the dungeon): 20 supine pull ups, 10 full pull ups, 10 burpees, 1 lap around loch ness. Repeat.
Mosey to picnic tables: 5 durkins, 10 dips, 5 durkins, 10 dips, 5 durkins, 10 dips, 5 durkins, 10 dips, 5 durkins, 10 dips.
Line up for merkin/mary/sprint ladder: 2 merkins, 25 flutter, sprint to other end of grass area. 4 merkins, 25 heels to heavens, sprint. 6 merkins, 25 dolly, sprint. 8 merkins, 25 left side raises, sprint. 10 merkins, 25 right side raises, sprint. Plank for a while, then 10 fast merkins.
Mosey to starting line and get ready for a one mile time trial around the lake. 3.3 laps in anti-clockwise direction.
Mosey back to parking lot – done!
Moleskin:
– Good core work today by all.
– Honey Bee had requested that we run in an anti-clockwise direction (some would say counter clockwise) so that we could avoid the steep downhill around the lake. It seemed to work for him as he destroyed the field today, leading by a long way.
– Haggis was chided for his use of correct English and in a fit of pique he forced the pax had to run on the left and pass on the right. Strangely, the 1 mile run seemed a lot more fun and a much more decent affair when performed this way.
– No Bagpipe next week. Converge at Skunkworks with the rest of area 51.
Get ready to bring it for a full body blast tomorrow at Anvil. Limited to no running for all you sad clowns at home with bum knees, ankles and other parts.
The shovel flag was not planted as Harley was gone, so we’ll say the VSF was planted and then 24 of Area 51’s finest would-be mumblechatterers got after a Combine-like approach to Skunkworks.
The Thang:
COP:
Mosey to field w/KB
SJs x 20, SSHs x 25, H-R Merkins x 13, Goblet Squats x 13
PARTNER WORK
ASCENDING LADDER SUICIDES
Start with exercise, then AYG lap after each, so we did 10 total laps after the following:
MoM: Mason Twists w/KB x 13, CCVs – 13R/13L
Hand-off to Tiger Rag for the last few minutes for the following:
Moleskine:
Skunkworks started off in somewhat predictable fashion other than the SJs – which got the “tough guys” mumblechattering something to the effect that the exercise wasn’t manly enough….as if the pax looks manly doing any of these exercises in the gloom. Didn’t hear any of the aforementioned tough guys mumblechattering once we started the 13 AYG laps in between the metalwork.
All Merkins and Burpees were hand-release variety, so to eliminate the poor form, head-bobbin’ merkins, spartan burpees, etc, etc. #crowdpleasers
Safe to say the pax would have welcomed more than the one 10-count that Young Love called out.
A few other comments:
* Great to see the return of Brown’s Mushmouth lid, rivaled only by Semi-Gloss’ yellow Garlock lid and Udder’s workout beret.
* A few of the smokeboot-wearing pax lamented the tight track not allowing for passing. Agreed. #shorttrack #rubbinsracin
* Site Q Harley will undoubtedly be disappointed that YHC’s regimen did not elicit any merlot spillage. #qfailure
* TR did ask for a 10-count of sorts after finishing the 13th lap, so YHC did a couple Mary exercises prior to TR’s launching the Viking attack on the pax.
Announcements:
TR on Q at The Charge tomorrow. Radar on Q at DV. A pax to be named later on Q at Anvil & The Maul.
Also, could be a good time to check out a 3rd F workout if you haven’t done so already: Aftermath (Wed @ Sbux-Piper Glen), The Yardstick (Thu @ Panera-SoPk), Compass (Fri @ Arbo-ChikFilA), and The Stand (Fri @ Panera-Carmel Village). 0630 – all pax are welcome – come just as you are.
Lone Survivor Movie Premier – Evite that came from Stone Cold now functional (email went out 12/12). Friday, January 10th – join the pax for a solid 2nd F opportunity; then be sure to post at an Area51 site near you Saturday morning for The Murph at all 7 Saturday workouts – Area 51, Outland, Stonehenge, The Rock, Day Zero, Ascent (modified), & Olympus.
Skunkvergence on Christmas Eve to be Q’d by TR. Fast Twitch to converge at CDHS with the Skunkworks pax. No word from the Bagpiping SOBs yet? Coffeteria to follow Skunkvergence at Arboretum somewhere.
Don’t forget the Joe Davis 5k Memorial Run on Saturday, Jan. 4th. Worthy cause and also great way to support our brother Rock Thrill. The Fort will host a convergence at 7am, followed by onsite coffeteria then the 5k.
Other announcements – check website, twitter, or ask a brother of the pax who’s more in-the-know than you.
The virtual shovel flag was planted and six men rolled out early to a moon lit track (no head lamps required) to get the day started off right.
The Thang:
Jog down to track and take one lap for warm up.
COP
800 meter intervals with lunge walks for active recovery
Mosey to the field for “Four Corners” (ten of called exercise at each corner)
(did we do a Round 6 – can’t recall due to O2 deprivation trying to keep up with Frasier)
Jog back to parking lot for COT
YHC rarely has a plan with everything slotted in and improvisation is a favorite (as I’m too lazy to plan ahead in that much detail). PH helped me in this regard with is reference to some lame exercise at BHM call squat pivots (looked like a Dook drill to me). I decided to add a jump to the exercise. It may add some explosive power to our jumping but it was painful on the last two corners.
T-claps to Whip Lash for some free advice on taking care of tennis elbow (which I have not played in several years). It has been nagging for weeks and the chiropractor (same as witch doctor – no?) helped me out big time.
Thanks to PH for the closing prayer – always brings it at the end
Announcements – Keep an eye on the web site and weekly email blast for holiday schedule as there will be some shuffling. Also, try to sign up for the 5K run in Fort Mill on January 4 to raise funds in honor of Rock Thrills brother. Parties for the kids at Billingsville Wednesday and AG on Thursday if you can make it. Give me a shout (pchepul@gmail.com) or sound off below if you want more information on time. Good way to experience what we are doing there without having to tutor your first visit.
Tiger Rag has been chomping at the bit to Q the new Wednesday workout and tomorrow is his day. The Charge kicks off tomorrow (Wed) at 0530 and there is also a pre-workout Go Ruck style at 0445 with the Hoff leading the madness.