Running on LARGE PAVED ROADS
DICCS- given
Warm up
10- low slow squats
4 – merkins, calve stretch, stretch middle, right and left
Slow mosey 1.25 miles
The Thang
After a nice easy stroll down the LARGE PAVED roads Briarcrest while also keeping the group at a safe distance from each other it was time for the THANG
Start at the top of Briarcrest – 10 mike Tysons, 10 Big Boy sit ups, 20 pistol LBCS ( 10 right , 10 left) then mosey down to stop sign for 10 bomb jacks before moseying down to left hand cul-de- for another round of 10 mike Tysons, 10 big boys and 20 pistol LBCS – RINSE REPEAT 3 times and add another round of same on a shorter road due to time. Mosey back to COT the last minute and complete as many burpees as possible.
80- Mike Tysons
80- Big Boys
160- pistol LBCS
80- Bomb Jacks
3.70 miles
Moleskin
Today Schneider, Chastain and I wanted to show the group since they are new a ignition based workout and I think we did. The group today got some mileage while also sprinkling in some good ole favorites like Mike Tysons and bomb jacks. I know we are not following the format of virtual weinke’s but we are pushing ourselves just as hard and trying to recruit some new blood for when the sites get reopened. We are FOLLOWING social distancing rules and ensuring safety guidelines are being followed at all times.. You did not hear it from me but I overheard a few PAXS speaking about a Octuplet !!! I appreciate each and everyone of you guys for the push, playing, and holding us accountable via groupme during these crazy times. It would be very easy for some or all of us to crawl in a hole and get in a dark place and not post during these unprecedented times— but the comic relief, consistent banter back and forth and the peer pressure to post somewhere is helping us all, at least me.. KEEP IT UP BOYS….. HAVE A GREAT VIRUS FREE DAY
Maybe I Should Learn How to Read
In honor of Rudy’s grandfather turning 90 tomorrow, he developed this simple Weinke.
No Warm-Up, we have things to do
Thang
Map out a 5K (3.1 miles) in your hood. At mile marker 1, 2 and the finish line complete the following exercises. If completing with others (with proper social distancing), circle back for 6 and complete the pain station as a group. They are:
(3) Burpees
(25) Squats (the ground was too wet and it was still misting rain)
(30) Derkins
(90) Rocky Balboa’s (AKA curb kick or Riverdance. Start near a curb or other raised element, and with a barely rhythmic motion, alternately tap the toe from each foot on the curb.) 2 is 1 so 180 single toe touches
Keep running and after the 5k and complete the burpees, squats, and derkins at mile 4 but ditch the Rocky Balboa’s.
MOLESKIN:
Since today’s workout was mostly running Nails and I started from our respective homes. The entire North side of the Crest was covered by all . Speed Bump joined in on the exercises but did the mileage on his bike today.
I also did not realize the Rocky Balboa’s were ONLY supposed to be done at 3.1 miles, not at mile 1 or 2…. OOPS, those things sucked!
Great job everyone!
LRC Presents: The Super Mario Bros Super Show
LRC: Continued on today with standard loop for total of 5 miles. Luigi aka Smithers just missed sub 8:00/miles for 5. Deflated scheduled to run at 12:00.
A Visit to the Tuscan Village
6 PAX made the harrowing journey across the street to Tuscany. Harrowing cause that bridge is slick in GOOD conditions. We were moving in the dark and the wet. We survived and no one busted their butt. At least not on the bridge. We all busted our butts with the Schneider Q. BTW, Schneider “doesn’t do back blasts”. Something we’re all gonna work on once we’re done with this quarantine. For now, YHC is “Your Humble Chastain”
Warmup:
Mosey to the T intersection
- 15 SSH IC
- 15 Imperial Walkers kinda IC
- 15 Merkins
- 15 Mountain Climbers
- Calf Stretch
Mosey back to the start
- 20 LBCs
- 20 Low Slow Squats
- 20 American Hammers (2 is 1)
The Thang:
A slow, careful mosey down the sidewalk, over the bridge, and across the road to Tuscany. YHC enjoys doing dumb stuff. Thrives on it sometimes. Running in the dark is NOT one of those things. We survived though. Up to the clubhouse.
- 4 Rounds
- 20 Heels to Heaven
- Mosey to the wall
- 20 Dips – Increase by 5 each time
- 5 Derkins – Increase by 5 each time
- Mosey to the top of the hill past the play set
- 20 Bobby Hurleys
- Back to the wall
- 25 Dips
- 10 Derkins
- Mosey back to the circle
- Repeato
Initially we were going to increase the Dips and the Derkins by 5 each time, but it was determined that no one wanted to do 40 Derkins in a row. So we increased the Dips each time, then did 5 Derkins, 10 Derkins, 15 Derkins, 10 Derkins, 5 Derkins. Or something like that
Mosey back to the front circle for the Circle of Fun. 5 Merkins to the right (Merkin, shift right, Merkin, etc.) then repeato to the left.
Mosey back to the wall for:
- 10 Donkey Kicks
- 10 Step Ups
- Repeato for 3 sets total
A little confusion here. Chicken thought we were increasing to 20, and then 30. So that’s what we did. Kinda. I think.
Long mosey back to the COT where we finished up with several rounds of 10 Big Boys, 10 Pistol LBCs (each leg) and 10 American Hammers (2 for 1). Repeato, repeato, repeato. Wow, guys we need to do more ab work, this sucks. Finish the last 60 seconds with burpees.
Moleskin:
Not much to add here today. Glad we’re out here working hard. O-69 and Pinto got some mileage in for sure. They walked all of Tuscany and probably all of BC South Side too.
Schneider took us out #cradletograve
Anyone Out There?
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Mosey ½ mile
Warm Up:
- SSH x 15 IC
- Imperial Walkers x 15 IC
- Calf Stretch
- Merkins x 10
- Mountain Climbers x 10 IC
The Thang:
- Run .1 mile + 10 Merkins x 3
- Run .1 mile + 10 Bobby Hurleys x 3
- Run .1 mile + 5 Burpees x 3
- Run .1 mile + 10 Dry Docks x 3
- Run .1 mile + 10 Speed Skaters (2 is 1) x 3
- Run .1 mile + 10 Merkins x 3
Ab Web
- 1 Big Boy Situp
- 1 Flutter IC
- 4 Merkins
- Increase by 1 on the situps and flutter but keep the Merkins at 4 until you get to 10 Big Boy Situps, 10 Flutters IC, and 4 Merkins
Still some time left
- 10 Hip Dips on each side
- Run .1 mile
- 10 Hips Dips on each side
- Run .1 mile
- Hear a train in the distance, 1 minute left…. Burpees for a minute
Done!
Name O Rama
Great job taking us out Nails!
MOLESKIN:
Great workout, thanks for the WOD suggestion Smithers.
Saw a flyby of Fuse Box during out workout today and some other guy I’ve never seen in our neighborhood, ever.
Keep perspective in mind this week gents.
Skunkworks 03/24/2020, a backblast
5 skunks gathered in a parking lot in south Charlotte at 0530. Social distance was maintained, no disclaimer given. YHC gave a few words of instruction, read through the prescribed weinke, started the playlist, and the pax put the work in. Others joined in virtually from across South Charlotte, their efforts will be documented here.
The Thang:
25 two handed swings
10 2 handed Over-Head presses
10 goblet or sumo squats
Flutter presses: 10 chest presses with the bell while doing 20 total flutters. Each chest press = 1 right and 1 left flutter
Bear crawl (10 yards out and 10 yards back)
Suitcase carry with bell (20 yards out and 20 yards back) switch hands halfway and move As Fast As Possible without running
10 two handed forearm curls. grip the top of the bell handle and curl up. You feel it in the forearms
20 lawnmowers (10 each side, for an extra challenge rotate your wrist so it’s facing out)
20 lunges (bell optional depending on balance, etc. 10 each leg = 20 total)
50 one handed swings (alternate between each swing or 25 left and 25 right)
30 seconds of rest
Rinse and repeat up to 45 minutes.
Gathered skunks: 6 rounds
Alf: (almost) 7 rounds
The playlist:
The Moleskine:
That was hard. Can’t short change that this was a solid challenge and with the restrictions just put in place by Mecklenburg County, this might be the go to WOD for the foreseeable future. But at least my forearms will be jacked.
Wash your hands, kids. And read this inspiring quote from Teddy Roosevelt. The critic will not be remembered, not even as a footnote, but the leader will always be remembered.
“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” – Theodore Roosevelt, Citizenship in a Republic
“It’s never enough to be strong, be brave and smart. Smart enough to be afraid, but brave enough to lead with your heart.” – Dan Yemin
3-25-2020 Virtual Workout
In honor of my grandfather turning 90 tomorrow, I developed this simple Weinke.
Warm Up: 2 minute Mosey, Jimmy Dugans, Calf Stretch, 20 Merkins.
Thang
Map out a 5K (3.1 miles) in your hood. At mile marker 1, 2 and the finish line complete the following exercises. If completing with others (with proper social distancing), circle back for 6 and complete the pain station as a group. They are:
(3) Burpees
(25) Box Cutters
(30) Derkins
Upon Completion of 5K and Last Pain Station, complete 90 Rocky Balboa’s (AKA curb kick or Riverdance. Start near a curb or other raised element, and with a barely rhythmic motion, alternately tap the toe from each foot on the curb.)
Mary for 2 minutes.
Moleskin
I chose reps of 3,25,30 as my grandfather was born on March 25th, 1930. I chose exercises whose first letter matches his initials – Berto Benjamin Dominguez.
His a very important HIM in my life, a role model. We were supposed to be going on a family cruise next week to celebrate his 90th, so I’m doing my part virtually to honor the man I call ‘Papa’.
At age 31, he, my grandmother and then 7 year father fled the communist dictatorship of Fidel Castro in Cuba and by the grace of God landed in the USA (first my grandfather had to flee to Canada, weeks later my grandmother and father were able to get on a flight to Miami. It was very common then for families to split up just to get the hell out of the nightmare that was Cuba then…google “Pedro Pan flights” to learn more…imagine hearing firing squads in your local park, the military knocking at your door and taking the keys to your home and your business..this happened to my family and so many others. ) When they reunited in the US, he didn’t speak the language, didn’t have a college degree nor a marketable skill. The only assistance they ever received were from friends and the church. He like many other Cubans at the time relocated to North Jersey, as the job market was much better than South Florida. Much colder than South Florida, but your wallet was warmer.
What makes me fill with admiration and love for the man I call Papa isn’t so much this one act that happened 59 years ago, but what he did for 59 years since landing on these shores. He raised a family, had nieces and nephews live with them until their parents could arrive, he financially helped many family members in times of need, loved neighbors like brothers, built a lovely home, cared for my grandmother during her battle with lymphoma…countless trips to Johns Hopkins, a bone marrow transplant, the ups and downs during her struggle and how he handled her passing with grace yet with much sorrow. How he took me to visit colleges all over the US once he retired from AT&T after 27 years of service. He drove me out to South Bend, IN to visit ND and surprised me that afternoon after the campus tour that we were not spending the night in Indiana but were headed to Chicago to see a Cub’s game. It was early May in Chicago and the weather was 30 degrees at night! I’ll never forget that night (and the fact he might have bought me a few beers too!). The countless Philly games he took me to when my grandparents lived in PA, the countless Yankee games. I could go on but I’ll stop here.
My grandfather is not a saint, far from it and has sinned many times, sometimes big, just like the rest of us. However he never continues to not grow, not even at 90. He’s become a much more devout Christian, has read the bible cover to cover at least twice, has read more books than I and I have a masters degree, could do a NY Times crossword puzzle faster than anyone I know and English wasn’t his first language. He’s recently picked back up the saxophone after a 59 year hiatus.
The times we are going through right now are tough, not doubt. Many of us will lose jobs, be furloughed, lost bonuses, etc. However know many others have endured much more, example above. We live in the greatest country on earth and we will all bounce back and thrive. Let’s help each other out during this time.
-Rudy
Ron Jeremy
Warmup
Mosey to the bottom of Nightingale and circle up
20 SSH
15 Imp Walkers
Calf Stretch hold
5 Diam Merkin
5 Reg Merkin
5 Wide Merkin hold
20 Mount Climb
The Thang
Mosey to the top of the first street. Will be going from top of the street to bottom of cul-de-sac do exercise and rinse and repeat for each street/cul-de-sac:
1st Street – 10 Merkins
2nd street – 10 Bobby Hurleyth
3rd street – 5 Burpees
End at top of the street for Ab Web:
1 Big Boi + 4 Flutter
Up to 10 BB + 40 Flutter
Halfway through, Dasher let me know that my counting was starting to get a bit … passionate sounding. Then mentioned something about my mustache making me look like some Ron Jeremy fella? Must be a stud.
1st Street – 10 Dry Docks
2nd street – 10 Speed Skater (2 is 1)
3rd street – 5 Burpees
A little time left back to hill at the bottom of Nightingale.
Mosey down – 10 squats
Pick a partner, sprint up hill, try and beat them
Rinse and Repeat twice
Mosey the long way back to COT
Moleskin:
Seeing a lot of the same faces which is awesome. People continuing to put in work and everyone following the guidelines to stay safe. Would love to see some new faces but also understand we need to stay as safe as possible.
Announcements:
Lawson group sticking with the 6am at the mill but may do a day at Quellin, school, and/or other side of Lawson
2nd week – Stay home and stay safe!
Brother’s Keeper
If you read nothing else, please skip down to the Moleskin.
The rest of the backblast is standard fare: we ran here, did these exercises, blah blah blah…
Warmup:
Mosey on down to the T intersection for a little something to get the blood flowing:
- 10 SSH IC
- 10 Imperial Walkers IC
- 10 Peter Parkers
- 15 Merkins
- 20 Plank Jacks
- Calf Stretches
- Right arm, right leg high
- Left arm, left leg high
The Thang:
- Paula Abduls (mailboxes on the right) to the cul-de-sac
- Up – 10 Dry Docks
- Down – 10 Squats
- Mosey back to the T intersection
- Suicides
- Run to corner – 10 Burpees
- Back to start – 10 Burpees
- Run to cul-de-sac – 20 Merkins
- Back to start – 20 Merkins
- Run to corner – 30 Bomb Jacks
- Back to start – 30 Bomb Jacks
- Ab work
- Rosalita – 20 IC
- Big Boys – 20
- Heels to Heaven – 20
- American Hammers – slow 20 IC
- White Board of PAIN – down the hill to the cul-de-sac, exercise and back – each time ADD the next exercise
- 10 Merkins
- 10 LBCs
- 10 Speed Skaters (each leg)
- 10 Dry Docks
- 10 Peter Parkers (each leg)
- 10 Squats
- 10 Mike Tysons
- 10 Big Boys
- 10 Jump Squats
- 10 Burpees
We ran out of time on the White Board of PAIN, but managed to make it through the Squats before we grabbed the board and ran back to the COT. Arrived right on time at 7:15, but O-69 is nowhere to be found. Sounds like maybe he was going to do some walking over in Tuscany, so we make an after-hours jaunt over there to bring him home. Into Tuscany proper and there’s no O-69 to be found. Chicken Little gives him a call and wut? he’s back at the COT waiting for us. Just missed each other on the mean streets of BC South Side. Glad he’s OK. Oh well, got us an extra 0.4 miles in, which never hurt anyone. But it does lead us to the…
Moleskin:
We didn’t know where O-69 was. Since he’s walking it’s often that we get separated a bit during the workout. But we checked in on him because anything could happen. That goes for outside the workouts too:
CHECK. IN. ON. YOUR. BROTHERS. Especially in times like these where we’re separated, isolated, and it’s easier to just assume everything is fine. If you’re not seeing someone posting, whether it’s the Playhouse, Strava, or even Facebook or other social media, shoot them a text or give them a call. Stop and think right now: “Is there anyone I haven’t heard from in a while?”
Go on…
Do it now.
Think!
Got someone in mind?
Good!
Pick up your phone and reach out to them. Make sure they’re OK. Anything could be happening in their lives. Be a good brother and take 30 seconds to let someone know you’re thinking about them. It doesn’t have to be touchy-feely. Here, I’ve got a template for you:
“Hey man, haven’t heard from you in a while. Just checking in to see how things are going and making sure things are good with you. Hit me up and let me know what’s new with you”
Not hard. Not long. Easy peasy. Be your brother’s keeper.
Skunkworks: 03/24/020
Men,
YHC had the keys to Skunkworks tomorrow … and you know the drill by now.
Here is the planned workout for tomorrow. This workout is designed to support OYO work at home or in small groups (with the proper precautions in place). YHC will be at the Arbo ABC parking lot at 0530 running through this workout. If anyone would like to stand 6 feet away and try it, I would welcome the company. The planned playlist link is posted as well. Enjoy.
Warm-up is OYO, but dedicate about 5 – 7 minutes to get the blood flowing. Recommended: Side Straddle Hops, quick run around the block/parking lot, 10 – 20 merkins, basic legs and shoulder rotation stretching (arm circles, alternating toe touches). Do not over exert yourself just get the blood flowing and heart rate slightly elevated. As always modify reps, be cognizant of your form, and stop if you feel something isn’t right.
The Thang:
25 two handed swings
10 2 handed Over-Head presses
10 goblet or sumo squats
Flutter presses: 10 chest presses with the bell while doing 20 total flutters. Each chest press = 1 right and 1 left flutter
10 yard bear crawl (5 yards out and 5 yards back)
20 yard suitcase carry with bell (10 yards out and 10 yards back) switch hands halfway and move As Fast As Possible without running
10 two handed forearm curls. grip the top of the bell handle and curl up. You’ll feel it in the forearms
20 lawnmowers (10 each side, for an extra challenge rotate your wrist so it’s facing out)
20 lunges (bell optional depending on balance, etc. 10 each leg = 20 total)
50 one handed swings (alternate between each swing or 25 left and 25 right)
30 seconds of rest Rinse and repeat up to 45 minutes.
Report back with the number of rounds you completed and I’ll add it to the backblast.
Here’s your playlist: https://open.spotify.com/playlist/7cCiXVBJmW69HHV4Q6zbRO