16 fellas stepped out into the almost cool August air at The Maul and prepared for Chipotle’s maiden voyage. Written on behalf of Chipotle.
WARM UP
mosey to Firebirds
20 SQUATS – Run to second island – 15 MERKINS – run back
10/15 SINGLE LEG SQUAT – run – 15 MERKINS – return run
10/15 SINGLE OTHER LEG SQUAT – run – 15 MERKINS – hold plank
short plank-o-rama led by Uncle Leo then mosey to fountain
20 DIPS
15 DERKINS
20 JUMP-UPS or STEP-UPS
10 BURPEES
rinse and repeat
mosey to loading dock, with a 5 BURPEE break half way
SPEED BUMP WORK
BEAR CRAWL TO #1 – 5 BURPEES
REVERSE BEAR CRAWL TO #2 – 5 BURPEES
LUNGE WALK TO #3
BURPEE INCH WORM TO #4 – crowd pleaser
HIGH KNEES TO #5
mosey for Mary work
PAX CHOICE MARY
X25 ROSALITA – MASON TWISTS – FLUTTER – DOLLY – FREDDY MERCURY
mosey – pause for quick wall work – continue mosey to the hill
BEAR CRAWL UP, RUN DOWN, 5 BURPESS
rinse repeat
COT
Big props to Chipotle who did an outstanding job as a FTQ. He had his Weinke with him, but never missed a beat. He even called a few audibles, which were much appreciated by the PAX.
Speaking of PAX they were going strong today, knocking out all burpees called. The speed bump work was particularly painful with the burpee inch worm. Not sure we were all doing the same thing, but it all hurt just the same.
At the end of the workout, a fox was spotted near our cars. I would vote for a Maul name change but The Foxhole is already taken.
11 brave men attacked the morning with a lot of Merkins and a bit of Mary.
The Thang
Warm up: 25 SSH, 25 Imperial Walker, 25 Merkins
Mosey around lake to wall: 8 slow decline merkins, 8 slow dips, 15 jump ups then run around lake and repeat.
Mosey to Bulls: 10 merkins, 15 crunches, 10 merkins, 15 dolly, 10 merkins, 15 left side leg raise, 10 merkins, 15 right side leg raise, 10 merkins, 15 wide legged sit ups, 10 merkins, 15 bicycle, 10 merkins, 15 flutter, 10 merkins, 15 heels to the heavens, 10 merkins, 15 crunches, 10 merkins, 30 slow raise to knees. Stretch.
Mosey back to the lake: Jack Webb 1 merkin, 4 arm raises, 2 merkins, 8 arm raises, etc up to 10 merkins.
Mosey back to parking lot. 2 minutes of Mary: 20 flutter, 20 dolly.
Moleskin
Strong work from all. 237 merkins if my math is correct.
YHC pleased to be back after three long weeks in the motherland.
Fillmont asked if maybe we don’t do any push-ups in Scotland and this was a catch-up session… perhaps.
to celebrate the Q’s upcoming 42nd birthday, DMZ enjoyed 42 reps –
side straddle hop x15; squat jump x 15; merkens x15; mountain climber x15; imperial walker x 15
jog around church perimeter
side straddle hop x15; squat jump x15; merkens x15; mountain climber x15; imperial walker x15
To get to 42: side straddle hop x12; squat jump x15; merkens x15; mountain climber x15; imperial walker x15. now we drop the 42 thing until we get to burpees
People’s chair – 1 minute; jog to Carmel Park fields (nice and wet)
Wheelbarrow with partner about 25 yards (avoiding fire ants); bear crawls (25 yards); crab walk (25 yards);
I don’t know the name, but I call it the “plank jump” (one partner planks; the other partner jumps over and then under the planking partner) – 1 minute. Love the taste of fresh cut grass!
Back to 42: Run 25 yards; 10 burpees – x 4 (except 12 on the last set of burpees to get to 42)
Makhtar N’Diayes x 11;
plank – 1 minute
quick mary: 42 rosalita’s; 42 LBCs; finish with 11 diamond merkens
28 pax dodged the impending rain in the gloom to put in their first BROWNpainment for the week. Not a lot of ground was covered, but no one was left standing still!
COP
SSH x 25
Imperial Walker x 20
Squat x 15
Merkin x 15
The Thang stay in COP:
4 rounds
4 exercises per round
20 reps per exercise
4 times through each round
Round 1:
2 arm kettle bell swing
merkin
goblet squat
lunge row
Round 2:
Diamond merkin
Snatch row w/bell
Tricep extension
Sumo Squat w/bell
Round 3:
Wide Arm or Side to Side merkin
Curl
Good Morning
Upright Row
Round 4:
Due to time constraints, YHC audibled for 40 Burpees
Here is your Round 4 Pax Homework:
Jack Merkin
Lunge
Shadow Boxing (50 punches)
Burpees (10)
Finished with 3 minutes of Mary.
Moleskin:
As usual, mumble chatter began early from the peanut gallery. Discussions on form, counting, reps, sleeveless shirts, and general clowning, started off the workout. What’s new?!! All of that soon subsided as the pax began to pick up what YHC was putting down in the workout. The heavy breathing silence of hard work and effort, sparked the idea of music to motivate the pax through a workout. Bananas suggested some of Bulldog’s euro house music might do the trick! With names like Hee Haw, Yo Yo Ma, and Sinatra, who knows what an F3 playlist might sound like?! More to come on that. A brief moment of oxygen deprivation, surely not boredom, led to a small discussion from some pax on The Bachelorette. I won’t name names, you know who you are! Thanks to all who came out for my first Q. I hope it was worth your commitment to the gloom? It was a great opportunity to lead such a powerful group of men. Can’t wait to run it back!
Brown
As the rain started to fall, 16 brave men came out for the early workout to give those legs a test on some of Rain Tree’s finest slopes.
The Thang:
Warmup in parking lot. A couple laps with karaoke, etc, followed by brief COP:
Tempo run out of the parking lot through Rain Tree to our favorite hill on Windbluff and then partner up for some hill repeats. Note: Mapmyrun shows steep part of the hill is 10-11% grade
7 rounds completed:
Run back through Rain Tree to South Charlotte Middle.
Total mileage: 3.2 miles (including warmup laps)
Moleskin:
Announcements:
(Posted on behalf of Slap Shot & Ocho Cinco) With a little vacation just around the corner, Slap Shot and Ocho Cinco decided to hold nothing back on the PAX this weekend.
1st Half – Slap Shot on Q
Warm-up jog around the field with the following:
COP (all IC)
Jog to rock pile and grab a friend for:
Run to fire station/10 burpees/Run around neighborhood (1200 m?)
Plank – Right hand/Left hand/Peter Parker
Starfish (start at center light pole & run to each of 5 outlying light poles)
2nd half – Ocho Cinco on Q
Jog to playground for:
Short jog around the parking lot and rinse and repeat
6 MOM
Jog to track
Jog back to launch point for COT
Moleskin:
-Anyone up for some cardio. After short warm-up, the PAX were off for a run to the fire station. Firemen enjoyed cup of coffee and watched as PAX threw down some burpees.
-PAX really happy with location of 6 MOM as Ocho Cinco strategically picked the nicest freshly cut grass for all to enjoy.
-Welcome to FNG Zan Hawkins (Seersucker), Auburn grad EH’d by Dirty Bird. Look forward to seeing you back out in the gloom.
-Check out website for details on “1st Annual F3 Camp” to be held at YMCA’s Camp Thunderbird the weekend of Aug 16-18. Around 150 F3 Dads and 2.0s of all ages signed up so far.
#FastTwitch will launch Tuesday morning at 0515 from South Charlotte Middle. The Area51 BRR team is in full training mode now, so be ready for some miles on the roads (hills) of Rain Tree. Bring out your headlamp, flashers, vests, and any other gear you want to tryout for your night legs.
Of course all are welcome, even if you’re not training for BRR – I’m just off vacation and so this promises to be a good one focused on the hammies, glutes, and on the lungs (as always).
24 PAX (or should I say BAX) posted for a Monday morning upper body beat down. Focus was improving some of the limp wristed attempts at pull ups regularly seen in the gloom. No rucks=no excuses.
Jog to track 1x around
Karaoke right
Karaoke left
Backwards jog
Bear crawl
COP
Squats x 25
Diamond merkins x 15
Seal Jax x 25
Imperial Walker x 20
Mountain climbers x 25
Wide arm merkins x 15
Jog to playground
Partner up with someone same size
Each partner starts with 15 pull ups (assisted or un assisted) then 13, then 11, 9, 7, 5, 3, 1
Each partner does 20 dips while the other partner does 20 incline merkins x 3
Mosey to quarry with your partner
Find a manly sized rock – some were manly and some, meh, not so manly.
Partner 21s with spots x 3
Circle up for hot potatoes both ways (hand off rock to the pax to your left/right and around and around we go)
Drop it like it’s hot both ways (pick up rock and place at the pax feet to your right/left, around and around)
Barn burners back to the playground
Repeat partner pull ups 10-2 (Grumble Groan Gasp)
1 MOM AKA 20 LBCs
5:30 am came and 8 strong headed into the gloom with visions of musical Tabata in their heads. When the music stopped, we all had a feeling of “what the h— just happened and why do I have fake grass and black pellets stuck to my head?” It was a scorcher and this is how it went down…
The Thang:
Run to other end of parking lot for COP
– SSH x 30
– Mountain Climbers x 20
– Toe Touches x 20
Rack your bell and run to the far end of the lower lot for 15 min of Musical Tabata (30 sec exercise / 15 sec rest)
– Station 1: 2 hand swings
– Station 2: Clean and Press (switch hands each time)
– Station 3: 1 hand swings (switch hands each time)
– Station 4: Figure 8
– Station 5: Halo
Rest 30 sec then Rinse & Repeat
Rest 30 sec then Rinse & Repeat
(Freeley’s especially liked the 70’s porn music for rest periods during the first set)
The Tabata was brutal so the PAX took it easy and did some farmer’s carry / catch me if you can out onto the lower field and around once
– Partner 1: both bells farmer’s carry
– Partner 2: merkin-jacks then catch partner
When the QIC and PAX regained some O2, lined up on one side line
– Burpee inch worm ½ field / bear crawl 2nd half (crowd pleaser)
– Crab walk ½ field / Mosey back to start
Spread out for Turkish Get-Ups
– 5 get ups on right w/ KB
– 5 get ups on left w/ KB
(5 looks easy on paper but this was intense – Champagne was wishing he chose the smaller bell for this part)
Partner up for 10 more minutes of Musical Pain (45 sec of music – 10 sec switch)
– Partner 1: 2 KB racked squats, Partner 2: run around circle (MT complained of dizziness)
– Flapjack
– Partner 1: 2 KB calf raises toes in, reg, out, Parther 2: run other way around circle (to straighten MT back out)
– Flapjack
– Partner 1: 2 KB shoulder shrugs, Partner 2: karaoke back and forth next to circle
– Flapjack
– Partner 1: 2 KB merkin / dip, Partner 2: side shuffle back and forth next to circle
– Flapjack
Run back to cars for COT
The Naked Moleskin:
– It was a strong group of guys out there today. The Worm was fighting past the war wounds of last Wednesday’s Maul, and Champagne is coming back from a calf injury. You wouldn’t know it if you saw the effort out there today though. #StrongSOB
– YHC got the general impression that the musical Tabata was well received. Even though Freeley’s did not enjoy some of the music selections, he seemed to really relate to the 80’s soft rock rest music. #MoreNextTime
– This was a non-stop beatdown from start to finish and if you are like YHC, you are going to be enjoying that tingle of muscle exhaustion all day. Don’t worry, you can thank me later. See you in the gloom!
Announcements:
– In the COT, there are starting to be murmurings of the SOB joining the next GORUCK class. There are GORUCK workouts starting on Friday 8/9 at Carmel Middle School.
– Champagne and Purple Haze are starting a 3rd F workout at Panera Carmel Village 6:30am starting Friday Sept 6 after Centurion.
15 dedicated men gathered in the foggy gloom of Outland for a Saturday morning painfest. Zip-A-Dee never fails to keep it fun and painful.
The Thang
– Mosey to Middle school
– Lunge walk through the gauntlet
– Mosey access road behind school
– back peddle to 100 yards
– mosey to disc golf field
COP
– SSH x20
– Imperial Walker x20
– Mountain Climbers x20
– Squats x20
– LBCs x20
– Perfect Merkins x10
Sprints across soccer field
– Sprint
– Karaoke Right
– Plank
– Sprint
– Karaoke Left
– Plank
– Sprint
– Backpeddle
– Plank
Partner Exercises 20 yards and flapjack
– Mosey to practice football field
– Partner carries or lunge walk
– Back-to-back squats x20
(Switch and repeato)
– Wheel barrow
– Hand clap push-ups x20
– (Switch and repeato)
Part Deux led by Zip:
Ditch the Pitch (that’s the soccer field for you futball novices) and mosey over to the Gridiron….
– Run the stadium stairs to the top, across the length/width of the stadium and what goes up must come down.
– Enter the Gridiron and circle up at the 50 yard line for some Mary
– Flutters X20 – hold ‘em
– Dollies X20 – hold ‘em
– 6 inches for a slllloooooow 10 count provided by Hair Band (aka PowderPuff
– Backscratchers X20
Ruh Roh, looks like the real Varsity Team is starting to show up to put some work in so YHC calls an audible and back to the Pitch we go.
Mosey to the Pitch and circle up at the 50 yard line so we can introduce the Outland PAX to Mr. Jack Webb!!!!
– Jack Webbs to 10 w/ Merkins X 4 Air Presses for each rep.
Ditch the Pitch yet again and begin to mosey, STOP!!!!!!!! QIC just realized we’ve gone 48 minutes without doing a single burpee the entire workout. 10 BURPEES on your own!!!!
Mosey back to the flag for some hill work and partner up.
Hill Work (grab your previous partner and do not start to dos y doh)
– Partner 1 runs the hill while the other partner performs said exercise.
– Combined target of 100 LBC.
– Plank when finished.
On your bellys!!!!!
– Jailbreak up the hill and home to the flag.
2 minute Drill:
– 5 burpees on your own
– Rosalita X20 – hold ‘em
– 6 inches for a 10 count
Moleskin:
Outland welcomes Wireless, Blueprint, Murdock and Leet as the PAX continues to grow with men of character in the morning’s gloom.
T-Claps to all as they proved their metal and persisted through this mornings beatdown.
Cocoon is quickly becoming a regular in the Outland. Keep it up brother. #dedicated.