Warm-up: Ran to the track where we did 15 each of Side Straddle Hop, Imperial Walker, Low Slow Squat, and Mountain Climber. Followed with a one lap Indian relay around the track. First exercise series: Ran around track stopping at ¼ increments with the first stop doing 15 merkins, second stop doing 15 LBC’s, third stop 15 squats, and fourth stop doing 15 heals to heaven. Repeated this three times. Second exercise series: Ran to bleachers where we did three sets of 20 step ups, 20 inclines, 20 dips on the bleachers, and 20 pull ups on the sidewalk rails. Had planned to run around the triangle to three sets of bleachers for each exercise, but due to the mud from the weekend rain we stayed at the top bleachers. Third exercise series: Ran to concession and restroom building where we partnered up. Partner 1 did a set of 15 curls, 15 presses, and 15 triceps with a lifting rock. Partner 2 ran down the side walk, to the corner of the fence near the stairs, circled up the grass hill to the concession stand, and did 5 burpees. Then switched with their partner, repeating three times. Final unplanned series due to a slow watch: Circled up in the parking lot where we did Mary’s, 20 LBCs, 20 Dolly’s, and 20 Freddie Mercury’s. Three minutes still remaining so we ran a suicide using the basketball hoops as our suicide legs. Finally time expired at 6:15 for us to circle up and close out. At closing circle two FNG’s were introduced, all invited by Gladiator, F3 from Houston, who was in town for the holidays. Jeffrey, 13, Gladiator’s younger brother, was given the F3 name of Tony Hawks in recognition of his passion for skateboarding. Tony Hawks is apparently a famous professional skateboarder. Goes to show that you can learn new things at F3 too. Billy, 54, Jeffrey and Gladiator’s father, was given the F3 name “Striper” because of his occupation with a firm that stripes roads. Good think he doesn’t remove paint or we would have had to add a “p” to his name.
9 were in the lot when the clock struck 5:30 so away we went towards the tennis pavilion. After witnessing a truck head into the lot we detoured to allow Rhapsody to join in on the fun. We were later joined by Cottontail in COP near the Tennis Pavilion. Disclaimer was given on the way and here is what the rest of the morning looked like. SSHx20 Merkinx20 IWx20 Diamondx10 Mosey to the old RiteAid aka Halloween Store lot for part two of COP PeterParkerx10 Widex10 ParkerPeterx10 Continue clockwise Run toward downtown Matthews – Stopping at Bruesters for 10 burpees Left on AMES across tracks to Public Parking lot – Series of Plank to allow everyone to reconvene. Partner up P1 runs the lot – Up the stairs and Back (approx. 400M) P2 performs called exercises – flapjack R1 – 20 dips, 20 derkin, 20 incline X2 Rounds EACH R2 – 20 Knee raises, 20 step ups, 20 squat X2 Rounds EACH Core work consisting of Hard Style Elbow Plank, Leg Raise Hold and Glute Bridge Return home same way towards campus – Stopping at Rock Pile P1 on Rock P2 completes Core Circuit R1 20 Curls 20 Triceps 20 Presses – 2 Rounds Return Rocks and take it back to COT for 1 Minute of Merkins in cadence Moleskin: Solid crew at Kevlar as is to be expected. We covered 2.75 Miles and did plenty of upper body exercises. The burpees at the ice cream shop were met with some resistance but the pax pushed forward. A little bit of frogger crossing over John St toward the train tracks but great communication allowed for safe passage. Everyone seemed to be pushing pretty hard in the public lot beside the train tracks, had to take the stairs out of second round to allow us to finish in time. We encountered some well-timed banter during the core work as there were a few jabs and some gas expelled. Bulldog, hope the knee is ok. Hopefully everyone has a great thanksgiving! Thank you for the opportunity to lead.
Cage, Chin Music, Red Card, Stone Cold, Funky Cold, Crotch Rocket, Tackling Dummy, Arena, Tulip, Smokey, Lois, Header, Bulldog, Grits, Dollywood (LIFO), Horsehead (QIC)
A merry old time at Skunkworks today. 16 Strong for a “12 Days of Thanksgiving Leftovers” workout.
KB < 40 lbs, add 6 reps
KB < 44 lbs, add 3 reps
Soundtrack was the 1966 John Mayall and the Blues Breakers with Eric Clapton album.
My son and I have been taking online guitar lessons together and also working on some home brew amplifier kit projects. He’s learning about electronics as we go. We recently completed an 18 Watt Marshall Plexi kit, which inspired the Blues Album choice for this morning. We are both pretty novice with the guitar, but it’s been a lot of fun spending more time with my son, who will be 14 in a couple of weeks. I don’t want to take the time I have with him at home for granted, so finding good ways to hang out together is a huge blessing. So, if you want to hear a shaky rendition of the opening bars of some songs you never really liked, come on over. I would encourage all of you to find a good way to bond with your kids before you ship them off to grown-up land.
Enjoy your time with relatives this Thanksgiving. For those travelling and staying with your folks or the in-laws, just try to make the most of it. Search around and turn it into a treasure hunt.
Lots of things in play:
Whatever you find, just make the most of it and enjoy time with your family.
Time to run,
Horsehead
Mosey around the parking lot and circle by cars (nice tight circle)
Mosey to far corner by bus entrance.
4 Corners around the the front of the school full length alternating 5 merkins and 5 BBS at each corner
End where we started and circle back for the 6.
Light poles to the end alternating 10 merkins and 10 Bobby Hurleys
Mosey to the corner of the parking lot for some more corners. Start with Tysons, run to the next corner and do a workout then run back. Hit every workout on the way to the next corner then back:
5 Tysons
10 H2H
15 Dry docks
20 Am. Hammers
25 LBCs
Recover for 6 to stay at the last corner instead of heading back.
A few more minutes? …. Bear Crawl to COT with 5 merkins between each island (15 merkins total? Not sure – I think I blacked out)
Thank you guys for letting me lead today for my Boot Camp VQ. Appreciate everyone giving a great push (we got 3+ miles and roasted shoulders) and we definitely earned those Thanksgiving calories this week!
Thank you for taking us out Mad Dog.
Prayers to Old McDonald, Mad Dog, and their families – they are going through some rough points and I know our brothers here are supporting them. There are others having a tough time so let’s make sure we always look to reach out and help, especially during the holidays we remember all we have to be thankful for.
Thanksgiving – Elon Park football game 7am, Lawson & Millbridge both have 5ks.
Dec. 7 – Effies at Briarcrest. BYOB, chips, snacks, no money needed.
Dec. 14 – Waxhaw cleanup, after commitment there is coffeteria at Crossroads in town, then cleanup after
Dec. 14 – Zin’s Holiday Beer Share – bring beer and have fun
Friday – Volunteer opportunity for Weddington playoff football game. With the relaunch of the Weddington site this is a good way to get back in their good graces. Time: from half hour before to half hour after game.
Diccs Given
.35 M Mosey into Marvin Creek, Left down Turkey Hunt Ct down to Cul De Sac. SSH IC, Jimmy Doogans, Moroccan Night Clubs IC, Merkins IC, Plank Jacks IC.
Mosey back up Turkey Hunt Ct towards Groves Edge, Left onto Groves Edge and Stop at Trail Entrance. At every house, alternate between 5 Bobby Hurleys and 5 Squats. Approximately 9 houses.
Mosey up to side of school by parking lot. Grab Some Wall. ‘Donkey Punch Web’ – 10 Mike Tyson’s, 20 Donkey Kicks, 9 Mike Tyson’s, 20 Donkey Kicks…all the way down to 6 Mike Tysons, 20 Donkey Kicks
Partner Up. 1 Partner at opposite end of parking lots lined up with cones, facing each other. Both Pax broad jump – burpee, repeat until partners meet up. 5 Hand Slap Merkins. Bear Crawl remaining distance to cones. Mosey around the island in opposite directions until partners meet up, 5 Hand Slap Merkins, Mosey back to parking lot cones starting point. Repeat 5X’s.
Circle Up, with Partners. 2 sets of partners run backwards around island. AMRAP of the following exercises until all runners are back. Once runners are back, 4 more pax run backwards, etc. Go until everyone has gone 2X.
V sit ups, LBC’s, American Hammers, Flutters, Bobby Hurley’s, something else I forgot
Grab some wall, complete Donkey Punch web, 5 Mike Tysons, 20 Donkey Kicks down to 1 Mike Tyson, 20 Donkey Kicks
Circle Back up w/ partners. 4 pax run backwards around island, the rest complete AMRAP of following exercises, switch exercises once running pax are in, next 4 run, etc.:
Merkins, Squats, Plank Jacks
Hot lap around Circle to COT.
Check other backblasts/group me for Friday AO start times and locations, I think 6:30am start times?
Elon Park football game, check slack for details on Thursday
Lawson and Millbridge have Turkey Trot 5K’s on Thanksgiving morning
One Start took us out – reach out to those alone or in need during this week.
5 PAX showed up on a cold as hell late November morning at Tweet & Meat. DIICS delivered and away we went.
Warm-up
The Thang
5-burpees
10-KB Merkins
15-KB Rows
20-KB goblet squats
-1st round we did together, repeat 2x more OYO
7’s on the Hill (Merkins at the bottom, Squats up top. Oh yeah, and you have to take your bell/bag with you!)
Finished off by “Climbing the Ladder”, KB Thrusters and Big Boy Situps 1-1, 2-2, 3-3, etc. until 10. Saved by the bell, didn’t have to go back down the Ladder.
Mary
Moleskine
6 PAX signed up for the minimum 4+ mile bootcamp even after some questionable intense marketing by YHC on GroupMe last night. Not a full length weinke was planned but YHC had some ideas of what was to come with the off-campus tour.
WARMUP
THANG
MOLESKINE
ANNOUNCEMENTS
THANKS TO MAD DOG FOR TAKING US OUT! HAPPY THANKSGIVING FELLAS. LET’S LIVE OUT THAT THANKFULNESS BY HELPING OTHERS AROUND US.
Dicc’s given Mosey around to front of middle school for warm up.
Warm up
20 x SSH
20 imperial walkers
Calf stretches
14 x Plank jacks
The Thang
Head over to the path behind the middle school for Paula Abdul’s. Run up 2 lights and complete 10 Bobby Hurley’s. Run back 1 light and complete 10 Speed skaters. Repeat up 2 back 1 all the way to transporters shed.
Since we are at transporters shed…let’s go ahead and knock out 10 mike Tysons.
Mosey over to high school parking lot for burpee ladder. Run across lot to island and complete 1 burpee, run back across lot to island and complete 2 burpees. Zig zag across parking lot increasing by 1 burpee at every island you pass. Ended up with 9 burpees at the last island. This one was a fan favorite.
Mosey to front of middle school. (stop and do some more mike Tysons on the way). At the front of the middle school complete 20 dips at the bench and then complete a half lap around the parking lot. Rinse and repeat x 3.
Take the long way back to COT around the back of the middle school. Stop and do a couple more Mike Tysons on the way. Back at COT just in time.
The Moleskin
Great job for all those that attended. thanks for pushing yourselves and allowing me to lead you.
Announcements:
Thanks Mad Dog for taking us out!!
Transporter- Damascus- Posse- Fuse – Swimmers-ShopDog- Chipotle- Akbar-
Dana- BigTuna- Smokey- Loafer
F3 Asylum – Monday 25th at 5:15am
Transporter- Damascus- Posse- Fuse – Swimmers-ShopDog- Chipotle- Akbar-
Dana- BigTuna- Smokey- Loafer
Run – around the parking lot to Novant Health
20 x SSH
10 x Merkins
Stretch the Legs
Run to the Target Circle for 10 Burpees
Target wall
Wall hands raises 25x
Run the sidewalk into the Wesley Oaks-neighborhood
10 Carolina Dry docks
Al Gores – 20 seconds
Run to the top of the hill
Every other light on the right
10 LBC
10 Merkins
10 Dry-dock
Mosey to the clubhouse
At the Clubhouse – cinder block surprise
15 curls
Run the lot
15 tri
Run the Lot
15 overhead
Run the Lot
15 wiehted burpees
Run the Lot
Run up to stop sign – 10 LBC
Run up hill to the stop sign as fast as you can- look out for the Dog going crazy
Plank for 20 seconds
Run back to site –
Every other light
10 LBC
10 Carolina Dry docks
10 Merkins
10 Dry docks
Target Parking Lot
LBC 10
Plank 30 seconds
Stretch those Legs again
Jailbreak back to Brooklyn 2 minutes left
LBC 10
Dolly’s 10
Burpees 10
Nice work to the entire group !
We put in 2.90 miles !