A Pandemic on the Southside

A Pandemic on the Southside

DICCS given and reminder of social distancing

Warm up

15 – imperial walkers

15- SSH

Plank-elbow plank – clave stretch- 15 merkins

The Thang

The ever so GLORUROUS Southside of the Briars and the Crest have 4 official cul-de sacs we use regularly for our Cornona Virus 2020 workouts. Today was a day to hit every cul-de -sac two times while doing an exercise prescribed  using the word PANDEMIC

P-peter parkers and in and outs ( 20 each)

A– Aiken legs- squats, lunges, bobby hurleys – (20 each)

N- negative merkin

D– dollys, Flutters, and gas pumps ( 20 each)

E– Elevens- 10 merkins, 1 LBC 9 merkins 2 LBCS– rinse repeat and follow flow until 1 merkin and 10 LBCS

M- Monkey Squats ( kids around we changed named from humper)

I– Iron Mike Tysons– 2- mike tysons

C– Carolina dry docks ( 20)

 

Moleskin

We had a great turnout as usual over here the southside with a few new kid faces that pushed themselves out of bed today top roll with a bunch of old dudes. We have stopped given names to new PAX unless they will be able to attend our regularly scheduled workouts when the resume but it was  a great showing no doubt. Everyone have a great day and have a great Easter weekend and please take the time to remember what this weekend is for– Happy Good Friday and Happy Easter Boys…

One last little note … With all this time at home with family and a few selected friends I must say I have learn one VALUABLE lesson in all this madness that is going on around us. This LESSON was passed onto me by a fellow PAX member aka Schneider. This lesson is so valuable I feel like I had it share this with each one of my brothers. If you decide to go against the grain and do you own workout verse the virtual Q but waffle on putting the backblast as a priority in your day—( Chicken Little will do it).., It is like he freaks out when someone says— they will get around to doing it,  or maybe I can post it later today.. His feathers get all ruffled and he says “FINE I WILL WRITE THE BACKBLAST” and he storms off with his little ole chicken feet and wings a flapping…..

Works like a charm every time.. hahahaha   have a great day boys!!!

 

FYI chicken little is writing this for Ricky Bobby – damn it !!!

The Elevator Posse

Alarm went off at 6:30am.  Thunderstorms and lightning and kids running around.  Was going to have to put this workout on hold.

Zoom mediation until 3pm, time to hit the elevator with my posse of 2.0s

THE EVIL ESCALATOR

No warmup needed; LET’S GO!

10 Burpees

10 Burpees
20 Merkins

10 Burpees
20 Merkins
30 Cinderblock Curls

10 Burpees
20 Merkins
30 Cinderblock Curls
40 Sit-ups

10 Burpees
20 Merkins
30 Cinderblock Curls
40 Sit-ups
50 Cinderblock Overhead Presses

1/4 mile run in between each set

After finishing 5th set, go back to 4th set, then 3rd set, etc. (9 total sets)

Still had some time left

10 Hip Dips Left, 10 Hip Dips Right

Done, 3 miles covered!

MOLESKIN:

Everyone worked hard.  Orkin and Elsa had a juice box blowup half way through the workout but we survived unscathed.

A Tradition Like No Other

The swap that never happened; was going to switch with Hopper and take on Hydra today, but either a bat or a chemical lab had other plans.

In a normal world, I’d be 4 beers and 2 bbq sandwiches deep at Augusta National right now  (Edited: 4 beers, 3 bbq sandwiches, 1 moon pie and 1 peach ice cream sandwich).  That will have to wait until November 12.  Inspired by The Masters, a threesome of pros, and one junior amateur, took an early tee time to beat the rain and played 18 holes.

Each hole = a called exercise.  The threesome to do 72 reps at each hole (par for Augusta) among all three (=24 each).  Mosey to the next hole.

Hole 1: Tea Olive = SSH

Hole 2: Pink Dogwood = Squats

Hole 3: Flowering Peach = IWs

Hole 4: Flowering Crab Apple = Merkins

Hole 5: Magnolia = Carolina Dry Docks

Hole 6: Juniper = Romanian Deadlifts (aka Bird Pickers) (practice that one legged pick-your-ball-up-from-the-hole!)

Hole 7: Pampas = flutters

Hole 8: Yellow Jasmine = Freddy Mercury’s (coincided with getting yellow pollen all over backs)

Hole 9: Carolina Cherry = WW2 sit ups

Make the turn!

Our version of Amen Corner at the cross and statue of Mary at CCHS:

Hole 10: Camelia = Step ups

Hole 11: White Dogwood = Dips

Hole 12: Golden Bell = Split lunges

*Lightning spotted, play on course not suspended but moved under cover*

Hole 13: Azalea = Jump Squats (greatest hole in golf gets the lamest exercise)

Hole 14: Chinese Fir (no comment) = Mountain Climbers

Hole 15: Firethorn = Shoulder Taps

Hole 16: Redbud = SSH (called by the junior amateur)

Hole 17: Nandina = Merkins

Hole 18: Holly = Burpees (equivalent of being stuck in the sand trap)

And we have a tie!  Playoffs needed.

First playoff hole: LBCs

Second playoff hole: opposite elbow to knee sit ups

Third playoff hole: SSH (yes, again)

Junior amateur takes the green jacket, head on in to the clubhouse.

3.3 miles covered; 504 reps each golfer.  Not the same as being there, but a little imagination sure makes these days go by quicker!

Old School Beat Down in the Rain

20 or 21 SOBs crawled out of bed to their garage, porch, living room or driveway for an old school beat down by a Madame. Here’s what we did:

30 SSH
25 high knees
25 butt kicks
10 jump squats
10 Merkins
20 LBCs
10 burpees

2 minute run between rounds.
REPEAT 3 Total Rounds increasing in speed and intensity each round.

2 minute run

Ladder:
1- Burpee, 2-Merkins, 3-Squats
Increasing by 1, 2 and 3 ending with 10 Burpees, 20 Merkins, and 30 Squats

Durkin/Dip Ladder
20 Durkins OYO, 20 Dips OYO
18 Durkins OYO, 18 Dips OYO
ETC……

Mary

 

It’s a great morning to be alive fellas. The birds were chirping, the rain was pouring, the lightening and thunder was crashing and 21 guys were getting stronger. Great work by all. Welcome back Milwaukee’s Best!

– Madame Tussauds

The Ramp Late is Better Than the Ramp Not Taken

Because I was doing the CSAUP 4x4x48 Challenge on Friday/Saturday/Sunday I did not complete the killer workout from Friday.  Also, it was still written on my driveway so I felt it made perfect sense to not have to write anything else out.
DiCCS
The Crest standard 1/8 mile section, preferably with a hill. All exercises start at the bottom of the hill.

Warmup
-1/4 mile run
-15 SSH
-15 Imperial Walkers
-10 Potato Pickers
-Calf Stretches

Round 1
-Bottom – 10 Dry docks
-Middle – 10 LBCs
-Top – 10 Low Slow Squats
-Run to the bottom
-Repeat everything with x15 reps
-Repeat everything with x20 reps

After Round 1
-10 Mountain Climbers (2=1)
-10 Peter Parkers (2=1)
-10 Burpees

Round 2
-Bottom – 10 Merkins
-Middle – 10 Big Boys
-Top – 10 Bobby Hurleys
-Run to the bottom
-Repeat everything with x15 reps
-Repeat everything with x20 reps

After Round 2
-10 Plank Jacks
-10 Parker Peters (2=1)
-10 Burpees

Round 3
-Bottom – 10 Mike Tysons
-Middle – 10 V Ups
-Top – 10 Jump Squats
-Run to the bottom
-Repeat everything with x15 reps
-Repeat everything with x20 reps

After Round 3
-10 second Plank
-10 second 6 inch Plank
-10 6 inch Plank Jacks
-10 Burpees

Round 4
-Bottom – 10 Diamond Merkins
-Middle – 10 American Hammer (2 = 1)
-Top – 10 Bomb Jacks
-Run to the bottom
-Repeat everything with x15 reps
-Repeat everything with x20 reps

Done,  3 Miles completed!

4x4x48 is a good idea?

Foundation posted a few weeks ago a 4x4x48 challenge since Spartan was cancelled along with every other spring race that we had signed up for or might have signed up for.

The rules were simple.  Starting anytime on Friday run 4 miles every 4 hours for 48 hours.  So, if we started at 8am (which we did) then we would run again at 12pm, 4pm, 8pm, etc until 4am on Sunday morning.

I decided to participate because, well, what else did I have going on that weekend.

However, I asked 7 y/o Speed Bump if he wanted to ride along and complete the challenge.  If you know Speed Bump, you know his answer, of course!

So, we headed off at 8am on Friday to start our first leg.  Friday seemed pretty easy on the body and the rest of the family even joined in on the 12pm ride.

The true test for Speed Bump who is an INCREDIBLY hard sleeper was the 12am and 4am run/rides.  Sure enough at 11:30pm when his alarm went off he was up and at em and getting dressed.  He didn’t realize that I was still in my room when he started to walk downstairs and I heard him say to himself, “here goes nothing”…. Love that kid.

The first 12am was also interesting because Speed Bump looked like a lighted Chritmas tree riding around on his bike. Also, a dog chased him at the 2 mile mark which resulted in a detour through someone’s front yard in the dark.

Somehow I set my 3:30am wakeup alarm for the next leg at 3:30PM which could have been a disaster but Speed Bump luckily got up on his own and woke me up, totally saved the challenge.

Saturday was a LONG day with 6 of the 12 legs.  By 4pm we were sick of the hills of Briarcrest and drove to Cuthbertson where some other guys were running and completed our 4 miles there.

The 8pm leg was also tough after a long hot day.  My slowest leg of all 12.  But only two more to go after that.

The 11th leg at 12am leg was tough to get up for and REALLY hard to get Speed Bump up for but I couldn’t let him not finish after making it through the first 10 legs like a champ.  He got up but he was TIRED.  I was tired too, and starting to really feel the soreness set in.  The first half mile was torture but as we ran past Dancing Bear and Banjo’s houses they were still up hanging out on their driveways and the cheering and hollering gave Speed Bump and I the push we needed to get the penultimate lap going.

Finally, the 12th and final lap.  Speed Bump struggled to get up again but he did it.  We started out at a decent pace.  The weather was perfect so we tried to maintain a good speed.  Every culdesac we would cheer each other and the final mile we decided to push it, 6:51, our fastest split of the entire 48 miles.

Running 48 miles in 48 hours was the most miles I have ever run in two days.  And while that was really cool, as I sit here and reflect and have reflected on this experience the most memorable and amazing part of the whole thing was watching Speed Bump push himself and see the grit he has. I wish I could take credit for it but it’s all him.  I feel super blessed to be able to share his moment with him and spend the time together that we did.

Congrats on the other guys that also completed this challenge, it wasn’t easy, great job!

Virtual Jazzercise

This evening edition of Clyent Dinner was done completely via Zoom in our driveway.

No running, lots of Jazzercisey exercises.

 

Thanks Deadwood

d-Weinke

21 Pax set an SOB Virtual Record this morning. Garage was warm but the breeze on the round-outs was fantastic. Great way to start your day!

2 min run – get your heart rate going

25 – SSH IC OYO
20 – Imperial Walkers IC OYO
10 – Lunge each leg
10 – Merkins IC OYO

M100 (took this from a workout of mine from 9/2013!)
10 burpees
10 mountain climbers in cadence
10 double-pump jump squats

*******
repeat until you have 100
– 40 burpees
– 30 mountain climbers
– 30 jump squats
*******

2 min run

Rock Rounds (4 Rounds)
– 10 half curls
– 10 full curls
– 10 presses
– 10 tricep extensions

2 min run

You Don’t know Jack
1 Push up
4 Presses
Up to 7 and back down

Mary
30 LBC IC
30 Dolly IC
30 Dying Cockroach
20 American Hammer (Tag-a-long)
Protractor (Bucky)

Digital ThineSkine
Thanks for the opportunity to lead. Thank you to the new digital PAX that came out this morning. Its been a while since we’ve seen a few of you but keep coming back, virtually. Thanks to Frehleys for giving us our first virtual flatulence.

Where are those bird sounds coming from?

One of the few bright spots of these virtual workouts is the reduction of my commute to the AOs.  Now that all I have to do is wake up, make a visit to the toilet, put on my shoes, and hop into the Zoom Room, I’ve set my alarm to 515 most mornings.  That was interupted by Voodoo texting me at 511 telling me he was taking the morning off.  Flash back in time, 20 hours earlier, YHC and Voodoo were finishing up the 12(13) mile star course at a safe social distance and it took a toll on our feet.

Brexit and War Eagle were waiting for me in the Zoom Room and we got started at 535.

The Thang

1 H Swings 5/4 L, 5/4 R, 10/2 L, 10/2 R.  Should be a heavy weight and an explosive movement.

Exploding Merkins(hands leave the ground at the top of the merkin):  2X 5/4, 2X 10/2

Waiters Carries:  4 1 minute rounds…..YHC stood in place for this one because my wheels aren’t 100% at the moment.

1 min Elbow Plank

1 min hollow holds

1 min glute bridge

1 min hold a low squat

COT

Moleskine

Brexit was a regular at Tweet and Meat last fall before getting put in the concussion protocol after a nasty accident.  It is great to see that he’s recovered and back to swinging some iron around.

War Eagle was distracted by the birds chirping through Zoom, hence the name of the backblast.

Swing/Merkin day is more moderate than some of the other workouts in this program but it was welcome by YHC after yesterday’s DIY Starcourse.

Wednesday is Snatch/TGU day, which are more advanced/difficult exercises.

Announcements

SOB now has virtual boot camp workouts Mon-Sat(and gear workouts on M, W, and S).  We’re even experimenting with a 6:30A workout on Mondays called Garage Band.  If you haven’t posted yet, do it.  If you haven’t Qed a virtual workout yet, sign up.  If you haven’t seen one of your buddies in the ZoomRoom, EH him to give it a try.

In an effort to do just that, we’re having a little Da Vinci vs Stonehenge challenge on Saturday.  Stonehenge Pax wear blue.  Da Vinci pax wear red.  Everyone’s going to be there.  You should too.

War Eagle is rumored to be putting together an SOB Happy Hour on Saturday.  Stay tuned.

 

 

Garage Band Audition

3 PAX rocked out at a new workout called Garage Band on a beautiful Monday morning.  What is Garage Band?  Will SOB’s attend a Monday workout?  Are there horse socks?  Is anybody listening to me?

Garage Band is a new Monday virtual bootcamp born out of the current insanity.  Historically, SOB has struggled to sustain a Monday bootcamp (aside from The Big House up in Pineville).  No one really knows why.  Maybe we all just have a case of the Mondays.  Every Monday.  Maybe no one wants to compete with Blakovery (note, correct spelling of Blakovery).  Maybe Monday’s are cursed?  Rumor has it a few PAX have tried a Monday bootcamp in the past and all have suffered ill consequences.  In 2015, Market Timer and Bucky tried to launch one.  At the time they had flowing locks of hair down to their shoulders.  By the time the workout was over… not so much.  In 2017 it was Transporter and Paper Jam’s turn.  Prior to that they had never pooped mid-workout.  You all know how that story ends.  In 2018 Escobar gave it a shot.  He was just coming off his 10th consecutive marathon.  As far as anyone knows he has not run since.  #SOBMondayCurse

A few PAX have noted that they would appreciate a later start time option due to the lack of a commute or whatever the case may be, so we went with 0630 for this one.  Since everyone is out of their normal routines now is a great time to throw some new stuff at the wall and see what sticks.  It was much easier to get a 5k pre-run in with this start time.  Aside from the day of week and start time, everything else about Garage Band is pretty standard.

vCOP

  • SSH x 20 IC
  • IW x 20 IC
  • LSS x 20 IC
  • Run 1 minute out w/ some karaoke, 1 min back w/ some butt kickers and high knees

vDora 1-2-3

  • Partner up
  • Partner 1 runs 30 seconds out, 30 seconds back while partner 2 does merkins.  Flapjack.  Keep going until 100 cumulative merkins.
  • Partner 1 runs 30 seconds out, 30 seconds back while partner 2 does squats.  Flapjack.  Keep going until 200 cumulative squats.
  • Partner 1 runs 30 seconds out, 30 seconds back while partner 2 does LBC’s.  Flapjack.  Keep going until 100 cumulative LBC’s

vPyramid

  • Pax 1 calls an exercise
  • 2 minute run
  • Pax 1 calls his exercise again
  • Pax 2 calls an exercise
  • 2 minute run
  • Pax 1 calls his exercise again
  • Pax 2 calls his exercise again
  • Pax 3 calls an exercise
  • 2 minute run
  • etc etc

Here are the exercises that each PAX chose as we built the pyramid:

  • Coyote – SSH x 10 IC
  • Soft Pretzel – dips x 10
  • Tuck – diamond merkins x 10
  • Coyote – CDD x 10
  • Soft Pretzel – thrusters w/ weight x 10
  • Tuck – split squats x 10 each leg
  • Coyote – burpees x 10

Moleskin

Thank you Softie for joining and trying something new.  Oh BTW you are co-site Q of Garage Band.  Coyote (YHC’s 2.0) is still enthusiastic about working out after a few weeks.  YHC is cherishing this unexpected time with him in the gloom.

Lessons Learned:

  • We can make partner exercises like Dora 1-2-3 work in the virtual environment
  • It is known that doing exercises in cadence with the PAX is problematic due to the audio lag.  The Q can count the cadence for all, and still breathe, by skipping the “1”.  For example: 1, 2, 3, 1; <breathe> 2, 3, 2; <breathe> 2, 3, 3; <breathe> 2, 3, 4; etc.

 

 

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