Pax – Teddy, Old Cooter, Young Cooter, Mr. Magoo, Swine Flu and YHC
Simple is not easy.
Warm-up with the usual side-straddles, Imperial Walkers, plus Steve Earles, ‘mericans, ,mountain climbers, plank jacks, Super-Mans, flutter and Dolly.
Hill 1 (by the Target road sign)
Dora 123*
100 ‘mericans
200 squats
300 little baby crunches
Hill 2 (adjecent to Elm)
BPM*
100 burpees
200 plank jacks
300 mountain climbers
*Partner combined total
Grinders with bomb jacks and Carolina dry docks
Flutter, Rosalita and high flutter
Molten Skin
Strong word by a small crew. Minimal bitching despite a pretty wretched q with continous uphill movement.
Lessons for today
Simple is not easy.
Your partners can help you.
Work as hard as you can.
Understand the purpose. We do this not to suffer, but to improve our health.
Appreciate the reward. Be proud, but not boastful of your accomplishments.
It will pass. Every hardship and trial ends, eventually.
Thank God for your blessings, but recognize your responsibility to do his will.
32 Pax made their way to Downtown Waxhaw for a Floater/M.A.S.H. workout. In reviewing Strava (official holder of all truth), was able to see that 15 Pax have proven to be faster then an NFL RB (DeAngelo Williams)…..at least when measured on KJH segment. With that said lets review Floater recap for today.
Covered DCCS and 5:30 we begin open mosey.
Warmup:
Mosey over to Dreamchasers for dynamic warm up down N. Providence. Included combination of hip flexor can openers, frankensteins, side shuffle, carioca, butt kickers. Make way towards Blythe Mill Rd.
Thang:
Heading back towards Dreamchasers – Paula Abdul (2 lights up, 1 light back) with 10x Merkins at top, and 10x Speed Skaters on return. Due to Damascus being in MASH today, all seemed to understand instructions and began without hitch. Side Note: Not sure if Damascus went to MASH after seeing no calf stretch for group today, news reporters waiting for confirmation.
Once completed Mosey down Price St. to good ol’ Keith Jong Hill. At top of the hill provided next set of instructions. 2:00 mins of up/down hill, with break of 2x 0:30 sec of exercises. Do 3 sets per round.
Once complete circle up at top by laundromat and do some Mary and 25x Carolina Dry Docks. Walking back towards COT combination of Overhead Claps, Seal Claps, Cherry Pick ’ems, and Drop ’em in buckets. (Long live the Heisman legacy of this instant classic).
Once back at COT circle up for Mary. Continued work until clock hits 6:15:29. It appears we had lots of Flavor Flav’s among the group as all had clocks out and ensure to tell YHC we had passed the 6:15 mark.
Moleskin:
Announcements:
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warm-up:
The Thang:
Mosey to the speedbump that begins the road to the Globe. As Goodfella exclaimed, “every workout begins here”.
Paula Abdul:
Long Road that goes past the front of both schools:
Mosey to the alleyway and grab some wall
Long Road that goes past the front of both schools back to the globe:
Paula Abdul from the Globe back to the speedbump behind the high school:
Mosey to high school lot
Done!
About 2.5 miles in the books
MOLESKIN:
Today was a little lighter on the miles for my usual Q but I feel like we got at least 50 of exercise except for the Mike Tysons and War Hammers at the end due to time.
Tanyatine is a speed skating pro, if you’d like to see how to properly perform the exercise just watch him.
Apparently Recalc does not approve of warming up the shoulders with Moroccan nightclubs before performing a bunch of shoulder exercises. He also thinks a proper burpee is not just a clap at the top but it must be an exaggerated loud clap (that will cost you an extra .5 seconds on the IPC)
Had a lot of exercises to get through today and everyone pushed through, made the reps count, and did a great job, Goodfella is a burpee machine and BC held his own despite his scientifically proven height disadvantage on burpees.
Thank you for the opportunity to lead today.
ANNOUNCEMENTS:
13 men circled up in the parking lot of Calvary at 0530 for this week’s edition of Meathead. By YHC’s count there were three workouts gong this AM. Meathead, Anvil, and whatever the geese were doing. All three were gathered at 0530, and appropriately distanced so as not to spread the ‘rona. Two workouts gave whatever passed for a disclaimer, and one group went running off into the abyss of a dark parking lot.
The Meatheads, of course, didn’t move. We had iron to swing.
Pretty sure the geese didn’t move either, those lazy bums.
Pax (because WordPress is broken): Taco Stand, Wild Turkey, Mighty Mite, Soul-Glo, War Eagle, Beetlejuice, Frehley’s Comet, Focker, Unplugged, Madison, Uncle Leo, Voodoo
Tha Thang:
Warmup of Imperial Walkers, Mt Climbers, small arm circles, Sharon Towers/Toe touches. Onto the main event.
Set 1: 25 swings, 5 Up-right rows (not high pulls), 5 Rows (per side), 5 hammer curls
1 minute rest
Set 2: 25 swings, 5 shoulder press (per side), 5 merkins, 5 tricep extensions
1 minute rest
Do the main event (both sets) 5 times with 2:30 per set to get your 250 swings in.
1 minute waiters carry, 1 minute rest, 1 minute waiters carry other side, run the clock out with a plank
Moleskine:
YHC knew from the Ironpax Challenge workout yesterday that he was going to be sore for today. But that’s no excuse to fail on delivering a solid beatdown, especially after being EH’d (*cough, cough* voluntold) by the Nantaan to Q. And Meathead is tied for second in my list of favorite workouts with Swole (shameless plug for Monday’s right there). So yeah, YHC had to bring whatever A game could be mustered.
The workout was designed to incorporate a strategy I focus on with resistance training. Push/pull or agonist/antagonist. It’s a program Arnold (kind of) self-developed and obviously has potential for results. See the link below for good reading and more information.
https://www.t-nation.com/workouts/arnolds-agonist-antagonist-training
The second focus of the workout was to keep the reps low. Most (if not all) of the pax are swinging at least 45 pounds. Trying to cram in 10 or 20 reps per exercise would have been too much in too little time and all would have been burned out by the end. Unplugged and YHC were discussing this after the workout, with heavier weights the rep count felt right.
Overall, solid effort out there this AM. Most pax were finishing up each set before the clock ran out, but no one complained about the extra rest. The geese must realize this is our territory, since the asphalt was actually was just black and not s****y black.
A few comments on the pax today:
With pax staying distant and not moving, it is hard to hear the mumble-chatter. Sound off in the comments below with anything YHC missed.
Announcements:
Thanks to Unplugged for the take-out.
The PAX: Popeye, JWow (R), Wax(R), Surge(R), Draper(R), O69(R), Wrigley(R), Golden Plates, Bunyan, Mayhem, Native(FNG), Fuse Box, Turn Buckle, Chain Saw (R,R), Mad Dog, Doughboy, Centerfold, Rockwell
18 strong (including MASH) for Chiseled this morning! The disclaimer was given, and we were off…
Here’s what went down:
Warm Up:
Mosey – run up to Cuthbertson Rd and back
Mosey to the back of the parking lot for bricks
Select a Parking spot – Every PAX has 1 Coupon and 2 Bricks
Circle Up
SSH x 20
Imperial Walker x 20
Potato Picker x 10
Plank while listening to instructions
The Thang:
ROUND #1
Timer – 5 exercises done for 1 minute each with a 20 second rest in between
Exercises:
Run around Mount Chiseled while carrying bricks
ROUND #2
Timer – 5 exercises done for 1 minute each with a 20 second rest in between
Exercises:
Run around Mount Chiseled while carrying bricks
ROUND #3
Timer – 5 exercises done for 1 minute each with a 20 second rest in between
Exercises:
Mosey to return bricks
Mosey back to pick up Coupons and return to COT
Mary – Flutters, Heals to Heaven & American Hammers
Done!
ANNOUNCEMENTS
Every junky has his favorite fix, and gear heads are no different. You have your garage gym warriors, making mini cross fit boxes next to their minivans and storage shelves. Then there are your bell-heads, prizing swings and get-ups as men among boys. Then there are the chosen few, the non-conformists, the bag-men. Lugging hundreds of pounds of granulated silicate encased in canvas causes eyes to light, synapses to fire and muscles to burn with anticipation. These warrior elite are at home in parking lots, beaches, forests and streams. Akin to Ruckers, but with less attachment, they walk a different path and are the better for it, these are there stories…
The Thang:
Shoulder bag (or ruck) and run/shuffle around the exterior of the bus lot to get the muscles firing then circle up under the basketball goals.
3 movements x20: Alternating side merkins (1 hand on bag), 2 hand bag swing, Overhead Press
WOD 1: Once acclimated to these movements complete ladder 2,4,6,8,10,8,6,4,2 of all three movements in series.
Shoulder bags, lunge walk to the 2nd basketball goal, reverse lunge back
WOD 2: Hang Clean to Press X10, 30 lateral bag jump overs, Hang Squat Clean X10, 1 minute rest – 4 sets
Shoulder up the bags and walk to benches, Little Hazes, calf raises, step ups, calf raises
Walk to field behind basketball goals and reverse bear crawl across the field pulling bag, then forward pulling bag.
WOD 3: Strict Curl to Press X10, Lateral Jump Burpees X10 – 5 sets
PAX started to fall out (including YHC) during WOD 3 so we called it and went for a stroll down around the track and back.
Ye Skinny Moleskin:
T-Claps to Curd for leveraging his new found power… ahem… responsibility to bring back this much loved format. The re-birth of the art of the kettlebell in A51 is a good thing, but the fact Swole killed T&M was a real bummer. That said, as YHC shared several times during today’s workout, an hour is a bit much for constant bag work. I am championing a short format starting at 0530, mainly so I don’t have to set my alarm for 0415 on Wednesdays.
Proehl is a beast, yes he is 19, but thats just the facts.
There isn’t a rock song from the 70s or 80s which Geraldo doesn’t have a story about it seems as he provided quite the commentary on YHC’s impromptu playlist. Don’t play the music too loud though, there are people sleeping nearby it seems.
CheeseCurd was ‘curd squeaking’ quite a bit by the end of the 3rd WOD, must have done something right…Unless I don’t get invited back.
The newly minted A51 board was well represented this morning, with 3 of the 6 members attending T&M.
This F3 thing is the gift which keeps on giving, and I am supremely grateful for the ability to get out into the gloom with my brothers each and every day, and for being able to take a break from running to build some strength.
SYITG Men
-Flipper
FYI: Currently not able to tag anyone, but once I can I will update. Well unless I just move on with life by that point…
Twenty Pax showed up for light rain filled workout this morning. The plan was to keep it straight forward and keep everyone near by.
The Thang:
Mosey from COT over to the basketball court for a bit of warm ups/stretching. Plank, Mountain Climbers, Calf Stretches, and Merkins.
Move over to the Brookmeade neighborhood to wake up the unsuspecting neighbors run some 11’s. Stopped twice to make sure the 6 had caught up, LBC’s while we wait then over to the launch point. 11’s uphill both ways with Merkins and Bobby Hurleys on each end, sprinkle in a burpee at the top of the hill.
There was a lot of walking/talking so I thought it best to Deadwood audible. The intent was to spend the whole workout on that hill so we were all in one place but the complacency of some made it seem best to move on.
We continued around the neighborhood alternating between counted exercises and Mary for the sake of the 6. Turns out half of the group decided it was best to head back the other direction as apparently we had “already ran too far”. The two groups met up and headed back to the school, stopping along the way for some pain stations.
Finished at the front of the school w/ 5 Merkins at each street light and LBC’s at COT for the final minute
Moleskin:
I was going to get on the soap box and write a whole lot more than this but:
The disclaimer says “Modify as necessary”, not because “I don’t want to do that”. F3 is a peer led organization where we all take turns Q’ing, Some people run more than others, some people do more/less of anything when it’s their turn. Ultimately you know who is on Q that day and typically you have an idea of what they do and don’t do. You show up, that means you’ve signed up to follow that person. Sitting in the back complaining about what the Q decided isn’t beneficial for anyone. Be better, do better……this isn’t just about you.
5 men posted for week 0 of the Ironpax Challenge 2020. This was the warmup week. A practice run before the real thing.
Tha Thang:
Complete four rounds for time, in this order
50 squats
40 big-boi situps
30 merkins
20 Bonnie Blairs aka: sister mary catherines aka: jumping lunges (2 = 1)
10 burpees
run a 400
Here’s the total rep count for those of you still at a 2nd grade math level.
Moleskinny:
Solid work this AM by the pax in attendance.
The IPC is a definite CSAUP. There are no two ways about it. It’s a smoker on paper and watching the F3 Greenwood video on Monday at lunch, it dawned on YHC just how Completely Stupid this will be. Of course, that’s just my .02 and you’re reading my backblast. That said, YHC has stepped up to the challenge and looks forward to the change of pace from the usual running and resistance routines sprinkled in with a weekly bootcamp.
When YHC picked SCMS as the AO for the workout the assumption was, it would be quiet with no school in session. WRONG. This place was a party at 0530. YHC had two thoughts when pulling into the parking lot, either FIA showed up to show off, fresh off the FIA-Olympics, OR we had pax coming out of the woodwork for the Ironpax Challenge. Either way, YHC didn’t bring enough beer.
None of these things were true, as it was RFYL that was out in force on the roads and the track (and YHC didn’t bring any beer). Not to be intimidated by neon hi-viz shirts, the pax gathered and headed to the track. Posting up in the corner by the track entrance (and out of the way of the runners) YHC pulled up a custom Led Zeppelin playlist and started the clock. The pax put in the work and the RFYLers were in awe of our awesome abilities (or that sweet playlist).
Thanks to Orange Whip for the takeout.
Announcements:
Ironpax Challenge signup and score submission: https://f3greenwood.com/ironpax-form/
Helpful tips:
If I missed anything else, sound off in the comments below.
#SYITG
Pax: Baracus, Cage, Chicken Wing, Chin Music, Funky Cold, Header, Lex Luther, Lois, Schmedium, Smokey, Stone Cold, Tulip
We are nearing the end of the Funky Tulip era of Skunkworks Due to injury and recovery, I’ve missed many workouts at one of my favorite AOs over the last couple years…so I was glad to get the opportunity to lead one of the final workouts under this leadership before it turns back the clock to old guard Stone Cold and Horsehead.
I checked the weather the night before, as I usually do, and didn’t really like what I saw… good chance of thunderstorms in the morning. Looks like we’ll be heading to the tennis court gazebo as a precautionary measure. Turns out the weather was a positive note for the workout today with a light, cooling rain. Beats the hell out of the steamy humidity we’ve been dealing with for the last couple months. Anyhoo…. here’s the skinny of what we did…
Gave the disclaimer and we took a warmup lap around the track, only to be displaced from our first COP by the garbage truck that I haven’t seen in quite some time at Skunkworks. We moved over to the grass to finish, which was only received by a few grumblings about getting shoes wet. There we did some swings, SSH, more swings, squats, imperial walkers, and more swings. From there we farmer carried our bells and chased our way over the pavilion.
After sending the pax on a short jog to the cemetery and back, YHC was all set to deliver the main event. Each 4 minute round of Tabata consists of 8 sets of 20 seconds of exercise and 10 seconds of rest. Although I had plenty more to give, we made it through 4 rounds:
Round 1 – 4 sets of squat thrusters, 4 sets of lawn mowers
Round 2 – 4 sets of dead lift / upright row combo, 4 sets of plank grab (move bell from left hand to right while staying in plank)
Round 3 – 4 sets of 1-legged dead lift, 4 sets of bicep curls
Round 4 – 8 sets of snatches
Rack your bell and head back to AO, stopping for some merkins, Louganis, and high pulls along the way, and finish in the grass then COT. Thanks Smokey for taking us out this morning.
Thanks for the opportunity to lead this morning guys… I hope you enjoyed it as much as I did. Thank you Funky and Tulip for the opportunity to lead this AM, but more importantly thank you for your leadership at Skunkworks. This flagship Area 51 workout continues to turn out strong week in and week out.
The only announcement was for the Iron Pax Challenge that is being led by F3 Greenwood. You can follow and do on your own, or join a local workout that is participating (pay attention to pre-blasts).
For this installment of Asylum, DiCCS were given and we are staying on campus. There were a few cell phones, headlamps, and CPR certifications. As the clock struck 5:15 lets get moving, thats when it happened. I almost went down 2 steps in, the hammies were a little snug. Continued to the Dr office for the warm-up – 20 SSH, 20 Merkins, Calf Stretch, 20 Mountain Climbers, 19 Imperial Walkers.
The Thang: Mosey up 84 to the gas station, hang an left and head to Target parking lot. Time to circle the lot. Starting with 10 Big Boys run around the lot. Return for 10 Big Boys, then 10 Merkins at the next corner, run the lot. Lap 3 was 10 Big Boys, 10 Merkins, 10 Squats. Next Lap was Big Boys, Merkins, Squats, Hammers. Lap 5 started the descend dropping the Merkins, then squats, finishing when Hammers were completed. We then proceeded to Pet Smart for partner work. 50 Donkey Kicks, 100 LBC while partner 2 ran to the end of the lot, Burpee and back. Next we Moseyed to the planter at Brooklyn for 150 Dips, and 100 Derkins, while partner 2 dodged the US Foods truck around Hickory Tavern.
Moleskin: It was great to have Big Tuna, Chipolte, and Slip Out back with us this AM in the gloom. Everyone pushed it this morning and kept moving, just what a Monday needed. Next time Pax there will be more pain and less running. Turn Buckle pushed it getting in 3 miles and completing pain stations along the way, well done.
Announcements:
IPC – Week 0 this week, more info to come on The Playhouse
Christ Closet – Moving bins after Commitment
Shirt Order- shirt order for the 1 year anniversary needs to be in by tomorrow afternoon, links on The Playhouse and News Channel.
1 year Anniversary- Labor Day 3 options 6:30am Boot Camp, 5K, or Mash follows up with Coffeteria, 3rd F for donations. This year we are supporting Rice and Beans.
Blood Drive 10/17 – trying to get to 100 for this one.
CPR Certification – we are working on holding our own certification, more to come.
YHC took us out.