13 men posted in some good old fashioned Gloom at Rock Zero this morning. 40 degrees and foggy. 12 regulars and one FNG from Churham.
I gave a disclaimer as McGee came in on two wheels, but the mumble chatter was in full rage so not sure anyone hurt it.
Let’s Mosey.
Circle up in parking lot and get in plank. “Who knows the speed limit Jay-Z broke in 99 Problems.” My short armed compatriot, Sprockets, was quick to point out he was doing 55 in a 54. Not coincidentally the same number as the Super Bowl tomorrow. Lot’s of 54’s coming your way today.
Start off with 27 Merkins in cadence (That’s 54 merkins)
27 Lunges in cadence
54 Imperial Walkers (I think I heard a double dog dare to take the IW’s to 54.)
Mosey some more.
18 8-Count Body Builders
Mosey to Hot Box
27 Left Legged Little Haze’s. Run around light post.
27 Right Legged Little Haze’s. Run around light post.
again with the left and again with the right.
Mosey to front parking lot.
Island suicides with 9 stops. Down there do 6 Flutters, down here do 6 full sit-ups each round.
Mosey
18 8-Count Body Builders
Mosey
Island suicides from the other side. Down there do nothing, down here do 6 burpees each round.
Mosey
18 8-Count Body Builders
Stomach and sprints to kill time.
Done.
Moleskine:
Good group who ground out 4 miles today without leaving campus. No quitting out there even on the long suicides. Mule was an FNG from from Churham who’s boss told him to come. He had a job where he did insurance valuation for marijuana that had been stolen. (And other lost crops, but I stopped listening after marijuana). Anyway, Mule. His boss is Uzi, not asking how he go that one.
FWIW – McGee knows jack squat about NFL football.
Missing a name that was jumbled on the voice recording. Apologies.
Other stuff likely would have happened, but the mumble chatter shut down quickly after Round 1 of the 8 count body builders.
Thanks to Sprockets for the takeout.
Continued prayers for Doc McStuffins recovery and Madisons’ daughter.
-Alf
4 pax met up at 0630 (+/- a minute) and headed off for a pre-Olympus run along the Spamrunner route. When they returned, they were joined by another 4 pax. After some mumblechatter, we got down to business.
The Thang:
That was the prescribed weinke, but we still had about 20 minutes left, so we killed some time with pax suggestions:
COT – thanks to Stone Cold for the takeout
Announcements:
Moleskine:
| Session | Date | Exercise | Notes |
| 1 | 2/3/2020 | Single press ladders: 4 x (1, 2, 3 press ea side @ 28kg) | Moving up a weight in presses and moving to ladders: 1L, IR; short rest; 2L, 2R; short rest; 3L, 3R; longer rest; repeat 4 times. Mix in the lower weight as needed, if unable to complete with the heavier weight. |
| 1H swings: 30 x (10 swings OTM @ 28kg) | |||
| Farmer’s walks: 4 x (90 sec @ “heavy”) | |||
| 2 | 2/5/2020 | Single leg RDL: 3 x (5 lifts per leg – light) | Use a heavier weight for one or two of the waiter carries, if feeling up to it. |
| Waiter carries: 5 x (1 carry ea side @ 32kg) | |||
| Double cleans: 5 x (5 cleans @ 24kg) | |||
| Double front squats: 5 x (5 squats @ 24kg) | |||
| 3 | 2/8/2020 | Single press ladders: 5 x (1, 2, 3 press ea side @ 28kg) | Allow adequate recovery between press ladders. Recovery between sets of swings may be improving now. The farmer’s carries will give you a good cool-down. |
| 1H swings: 30 x (10 swings OTM @ 28kg) | |||
| Farmer’s walks: 4 x (90 sec @ “heavy”) |
16 Pax for a homecoming IronPax like circuit – 2 guests from Monroe: Bonhoffer and Double E. Relief was in the air as the calendar flipped to 2/1. Everyone seemed to have an extra hop in their step, smile on their face. Only 60 minutes of pain between the Pax and a cold one.
DCCS
Warmup -Mosey to lightpole loop that leads to the entrance of the school- various exercises at about 8 lightpoles
The Thang: Parner IornPax Like Circuit
Circuit of 4 exercises that P1 repeats while P2 runs the .67 loop to school and around driveway – Queue up NJ’s Finest Radio Station: Exit11 All Bruce/Bon Jovi all the time
My planning called for about 3 laps per at around a 7-8 minute lap; however the sprinters blew that away which added to their lap count.
Burpees were horrible – but the Bear Crawl Coupon Pull or Push was pretty bad.
17 Minutes left – oh Crap – what now. Go to the standard line-to-line prints
line to line round – 1 minute timer
Time –
Usual sprinters of dasher, gerber, now speedbump, Deadwood, Legal Zoom,BottleCap, chicken man and now the slimmed down version of red wine – Rose – Zin pushed the laps and the line touches.
Bonhoffer and Double E representing well for Monroe – solid performance really killing it
Offline coming out of the gates in 2020 like his hair is on fire (ha),
Schieder with the icing on the cake for the octuple was not mailing it in – he wanted to earn the badge – well done
Banjo rides in style now but that didn’t soften him up – killed the reps and the laps
Same with Frack -not sure what got in his protein drink this year – but he’s on fire – even posting in Raleigh to keep the Octuple alive and Earn it – well done
Wedding Singer looking like he could run all the way to Colorado – it was good to partner with you one last time brother
COT – Announcements – Christ Closet folding party to resume 2 weeks (Dana should be back – check with him)
Hit the cooler for Bud’s and Busch Lite for those that earned the Dryuary badge
out – nap time
8 men attended “Site Q School” this morning at the Cutherbertson campus to learn all about the nuances of running an effective AO via “on the job training” (and a follow-up coffee-teria overview of the Site Q documentation). Posse led a quick mosey to the front middle school parking lot loop and back to the side lot. A refresher was given by Good Fella about DiCCS (Disclaimer, Cell phone, CPR, Safety) with a quick reminder to assign someone to circle back for the 6 and to lead Mary while waiting on the 6.
Nails on Q for warm-up and the first part of the workout.
Mosey to the back side of the middle school and pair up for the following… P1 starts each exercise while P2 runs to first light in bus lot. Switch on and off until all exerises are complered as a team.
Next up, Easy Button on Q. Mosey to covered area in front of middle school for a round of Therkins? which included…
Pair up again (same partner as previous)…
P1 starts each exercise while P2 runs a hot lap in front of middle school. Switch on and off until all exerises are complered as a team.
Wolverine takes over Q and we mosey to the side bus lot area stairs area where he led a round of Circle Burps while we waited for the 6.
Next up a “Nickel Triple” (Mike Tysons, Donkey Kicks, Stair Run) which is Wolverines’ take on the “Triple Nickel.” On your own… complete 10 Mike Tysons at school side entrance, run down angled sidewalk and back up stairs to side entrance. Do 10 Donkey Kicks, run down angled sidewalk and back up stairs to side entrance. Rinse and repeat 3 times.
Mosey to the outdoor bathroom area at lower bus lot.
Closed it out with a fast paced mosey back to COT with a combination of 20 Speed Skaters, 20 Bobby Hurleys at every other light pole. Completed some Mary while we wated on the 6.
Bulwinkle led COT with Nails taking us out.
Done with the workout. All headed to Chik-Fil-A for coffee-teria where Posse led a discussion/reviewed the Site Q worksheets.
MOLESKIN:
Chilly and foggy morning today, however, it was good to get out and “learn the Site Q ropes” in a real time environment. Great push by everyone and lots of great questions both during the workout and at the coffee-teria overview. Thanks to Posse and Good Fella for organizing and leading by example.
ANNOUNCEMENTS:
13 PAX lived up to the BB title at the Swarm. Actually, the whole idea of a Swarm workout was born out of a few PAX wanting to get better. This workout is meant to be more intense by going for a full hour and hitting a minimum of 4 miles. Doing and accomplishing tough things with others . . . There is STRENGTH IN THE SWARM!
MOLESKINE:
THANG:
#StrengthInTheSwarm
Funny how 32-34 seemed pleasant compared to last Friday’s rain filled Diesel. 6 PAX made their way to a very high rep fast paced zero mileage challenge today.
Warm-up – What? We don’t warm up; we just get after it. Lots of stretching before in preparation. DiCCS shared, exercise form explained to limit strains and away we go.
10 Stations: (rinse and repeat until time is up)
Moleskin:
The group almost finished 5 laps around this mess. The best part about this type of work out and group is all the interactions. I mentioned that the speed skaters make my ass hurt and away we went. Turns out that Offline (R) is crazy funny when he finally speaks. I can’t remember if he said prison rape or if that is what I assumed he said, either way, we were laughing and a bit nervous after.
I’m confident everyone got a great pump from all the work. Some great stories on how TB is staying after it. Great job, we’re all proud of you. O-69 continues to get after it, keep it up.
Announcements:
Site Q School this weekend — if you can do a workout you can be a site Q!!!!! Q School next weekend –See Posse – Bottlecap will gladly clown to the school.
COT – Keep Prayers up for Doc and Legalized’s son.
And for my 39th Q, I’ve expanded the menu to include fruit cups and homemade mac & cheese! I created a kids menu with random stops that did or didn’t have to do with food. My son helped color it in moments before we left the house and we were off.
Pulled up to the school. Familiar faces. Very proud to see my two project respects as I publicly share their names to complete the Octuple this week. It’s not easy task but Schneider and Recalc are two posts away from owning it.
Blades of Glory has 3 kids so all of his wouldn’t be eating for free. Read the fine print before trying to ask to speak to the manager next time.
DiCCS given. Goooooo…..
THE THANG
Mosey towards the middle school and circle up in front. Time to warm up and stretch these frames of ours:
• 20 x SSH
• 10 x Imperial Squaker
• Jimmy Dugan
• Calf Stretch
• Yoga Stretch
• 10 x Moroccan Night Club
Partner up, sizes don’t matter. First course is Mac & Cheese with a hot lap in between. Look at the first word of each exercise, it’s spells it. Nailed it!:
• Merkins
• Abcs with feet
• Carolina Dry Docks &
• Crawl Bear
• Hurpees (Hand Release Merkins)
• E2K (Elbow to Knee)
• E2K flip flop
• Squats
• Eleven Burpees a- TOGETHER!!
Mosey to Picnic Tables. Gladiator course for the kids across the picnic tables while the dads complete:
• 50 x Dips, run to Alcove, 20 x Donkey Kicks, run back to rinse and repeat.
Mosey to long sidewalk. Abs around the horn due to too much pizza. Everyone takes a turning calling one out and counting! 10 or 20 each…
We have arrived at Rudy’s Poo palace and we need to confirm if anyone needs to go to the bathroom. Everyone have a seat on the “toilet” aka wall.
• 25 x Air presses with heel lifts
• 25 x Jabs with Toe Lifts
• 10 x MTs in IC
• Rinse & Repeat
Let’s mosey but SAFETY FIRST!! Time for a fire drill…. everyone circle up in the grass. High knees and everyone takes turns yelling “FIRE!!”. Once yelled everyone drops down and rolls to the right, does a merkin, rolls to the left, another merkin and back up for high knees.
Mosey to COT. Some planks. Some more planks. 5 merkins. Heels to heaven. 20 x 6” plank jacks IC. Complete.
MOLESKIN
What a night!! So great to see everyone out with all the kids. No crying or whining, each putting in effort and they were all smiling ear to ear. I planned the weinke with something that moved semi fast so they wouldn’t get too bored with things like pushups.
Gerber has been bringing Speedbump out and I’m not sure what u was waiting for to snag my son. I was inspired and pinged BC to cook for this prized site. I loved every minute of it. Next time I’m bringing my 5 year old with me because he would have loved it.
It’s a fine line between a bootcamp and Dad’s bootcamp. We only got 1.79mi in but we did a lot in that time. If you did the reps and pushed it, you earned your dessert tonight. If you floated through the exercises and kept your HR to a minimum, why? In the morning I’ve heard Gerber and others say, “If I’m getting up at 430am then I’m going to bust my ass!” or something like that. Can’t say the same thing maybe about a workout at 530pm but the mentality should be all the same.
Tomorrow or Saturday or next week, gut check time. What’s holding you back? Your brain or your body? My guess is it’s your brain telling yourself to stop. Fight it. Try running to the next crack in the sidewalk and then the next one after that. Don’t stop pushing your limits. Do every last rep until you physically can’t anymore. After a while you will get faster, stronger but more importantly that voice in your head will get quieter.
A good one to try is the “no modify” week badge. This is one you don’t tell anyone about because Deflated hasn’t created a badge for yet but because it’s a personal goal. Do every rep and exercise called. Run every last lap. If you aren’t chasing after something, why are you waking up at 430am every day?
I took us out, cradle to grave. One love.
ANNOUNCEMENTS
See earlier BBs.
So I have a secret. I’ll get back too that.
WU: Mosey over to the brewery. 2 more days for those of us whom stuck to it! soon we can par take! Any ways, 20 SSH, Squakers (sorry I screwed up the cadence at first) and MC’s
The thang: Run the road 3 burpees for the 10 light poles circle for the 6. Quick feet and burpees. Mosey toward Bojangles, 10 jump squats at each light. Mosey to the tire place some high knees with burpees. Mosey to the parking lot. 4 teams, 1 smash ball, 1 runs the lights, rest run through cycles of Burpees, CDD, Merkins, Forward lunges, back lunges, and a plank until everyone runs twice. Rudy foolishly let us know it was his 42nd birthday so we can break these (burpees) up, 21 here, mosey, 10 at the bank mosey, 6 at the bottom of the hill and 6 at the top 42. Finish with COT and flip flop let us know he turned 45 so we had to finish.
Moleskin: Secret. In order to grow as a human being I find ways to keep accountable to others, I have failed more times than I can count but what keeps me going is progress. Many aspects of life I have failed at but I don’t consider them failure because I don’t give up. In my opinion, that is the key. Some of you know I used to be a pretty big boy (peaked at 252) and the idea of running around and being able to do a mile in under 6 minutes wasn’t even a pipe dream. Now I can, I can do a lot more than I could even in highschool. I don’t say this to brag so here’s the point. The burpees you all had to participate in today was a punishment for failing at a commitment. Any day I eat dairy I have a burpee penalty with my brother. So, sorry brothers you had to participate today but its all good, you don’t have to be there for the rest of them I have to do. It was a the penalty chosen because I hate them!
I knew January was going to be stressful for me and I knew my natural propensity to stress eat (that’s why i was a big boy) and over consume alcohol. So, what do you do about it? Put some guard rails up and use your brothers to help you with them! Join Dryuary with a bunch of Beer connoisseurs and encourage each other on. Get up every freaking morning especially when you don’t want to and get after it, take q’s you don’t have time for, put some punishments in place if you fail, whatever it takes but don’t give up. WE all have excuses, what defines us is our ability to overcome our excuses, learn from our mistakes and push each other to become better men. That is what I saw this morning, thanks for letting me lead.