Seven foolhardy F3 #wamrappers found themselves in a situation. That situation, was a kettlebell complex with a pyramid twist. #F3style Sage advice was given the night before and then Alf didn’t even show up. Disclaimer stated, albeit poorly, we mosey’d on over to the deck.
Camp Gladiator was in full effect on the ground floor, so we took it to level one so as to not intimidate the campers or embarrass ourselves. Sidenote: music is nice for AMRAP workouts.
Getting to that Thang
That’s a set. Start at 5 reps. GO, GO WAMRAP!!!!!! Add a rep each set to make it up the pyramid. 20 mins in, we reached the top of our respective pyramids and it’s time to head back down. But this time, run up the stairs and down the ramps back to bells.
Finish up your last set and climb stairs to level 2. Plank w/6″ hold to AYG down ramp and back to bells.
Grab the gear and hoof it back to the launch.
Moleskin: No matter who leads the WAMRAP it will suck. That’s the point. So just hunker down in your own little pain cave and push on. Great work by all today. After 3 rounds there was a pile of clothes in the hallway as the PAX were heating up. #missionaccomplished Merkins in-between KB exercises were unsavory but necessary. No surprise that McGee, Purell and Orange Whip had the lead and 12 reps. Flipper and Squid knocked out 11 and YHC and Stumpy put in 10. No Camp Gladiators were hurt in the making of this workout. But I did go give my brother, F3 Electric Slide, a big hug afterwards. He is their clipboarder. Till next time. SYITG
Announcements: Joe Davis, BRR, F3 Golf and don’t forget to register for the Xmas party.
10 of Charlotte’s finest ignored the potential for freezing rain and got after it at Death Valley. Here’s what we did.
Warm-Up
Circuit x3
Wall work, catch our breath, People’s chair with arm raises
Run some street with merkins and CDocks at street lights
Finish up with some Mary
Solid group out there, I was struggling to keep up. I was a bit surprised to see Dredd roll in on two wheels to meet up with Stinger. I felt like I had a bit of extra pressure with the expected smack talk and potential harassment from Dredd. Chatter was kept fairly minimal (relatively speaking) so I’ll take that as a sign that it was a fairly difficult workout. Prayers for the team headed to Peru. Thanks to Dollywood for the chance to lead.
Harley
19 Pax braved the cold temps to take their (running) talents to the Country Club hills of Ballantyne. We modified today’s workout from sprints/form drills to longer time intervals, in hopes of keeping hypothermia at bay. And, someone grabbed a new Crown today…
The Workout:
So being my first BackBlast – some initial thoughts on Swift. I’m blown away at the effort and drive that guys from the front of the pack to the 6 put into these workouts. Whether it’s 20 or 80 degrees, rain or sun, guys push it hard every week. Individually speaking, guys like Bratwurst, Frasier, Thin Mint, Fletch, Haggis, Purell, Bunker, Woodson and many others (including Polly & Gold Digger today) have pushed me much further in these workouts that I would on my own.
Back to today – Great turnout considering the weather & guys tapering for Arches 50k (Kudos to Gumbo, Enron, Bunker, Haggis, Thin Mint for showing up!)
Lastly, props to Brat for letting us have in on the fun of Qing workouts. Today gave me a little extra motivation to wake up early. In general, waking up at 4:30 isn’t real easy for me… but I’ve never regretted doing so for coming out to Swift…
5 PAX showed up for the first workout of the morning as there were 3 at this AO for the individuals not up for a run and the ones who felt they needed to sleep in after a Crazy night of football.
Stretch w/Disclaimer + DICCS
The Thang:
BISR to Track Circle around front of schools
Grab some curb – Scorpion Plank Jack in cadence x 20
Sling shot around circle w/ 25 Plank Jumps and Jacks x 6. With goal is 6 completing 6.
20 Merkins each light alternating who carries the ball to top of school.
25 Mountain Climbers then 25 Squats about half way each light alternating who carries the ball coming back.
Head to the lower parking lot for 3 corners w SlamBall in middle
12 slams in center each time – 25 Squats in corner – SSH middle waiting on ball
12 squat press in center each time – 10 Bomb Jacks in corner planking in middle waiting for ball.
BISR back to start with an audible at the top of the school since we were looking short of the 4 miles – long way back to parking lot arriving a minute late. (there was some complaining) but 4.1 miles reached to avoid Q Fail.
Moleskine:
Everyone survived, worked hard, only took half the workout to get warm. Really good to see the Newells out there pushing it and Fuse making his Ignition debut. He must of thought the running would be limited due to my lead. Of coarse Hollywood killed it and followed back up with the 6 constantly. He did feel it necessary to stick around for the 3rd workout with Bottlecap and more SlamBalls.
Missed announcements due to being late.
Ole MacDonald took us out.
First time visiting the fine AO of Hawk’s Nest. Been many times for CCDS vs. Latin sporting events years ago before becoming an empty nester. Brought back fine memories.
Small crowd of 8 this am. Was it the cold? Maybe the heads up from Hops that lots of running may be involved? (We did get in 3 miles). Possibly the simple fact that Checkpoint does not have that many friends…..
Whatever it was we just got after it. Had a little COP. Taught everyone the True American (6 count with a hand release merkin and a plankjack). Love that exercise. Keeps everyone honest (required in Metro). Ya need to go all the way down to release the hands and ya need to lock out the elbows to do the plank jack. Does wonders for your Merkin strength.
Off to the pavilion by the big practice field up the hill. Dips, Derkins, and Jump ups. To the baseball field for a few laps with Merkins at right, center, left and home plate. To the parking lot by the lacrosse field for some True Americans. Went to the turf field to visit the zoo (bear crawl, bunny hop, crab walk, duck walk, monkey humpers, and the much loved centipede). 150 yards of running between each. Then to the track around the football field for 3 hot laps with stops every 220 for True Americans.
It was a great morning. Didn’t stay cold long. Hops was there to support the Q and even bring some donations for Peru. Sprockets and Witch Doctor were up front. Puddin Pop showed up early and was excited to know we were gonna get some running in. It was surprisingly quiet this am. Little mumblechatter. Except for the Centipede there was no complaining. I love A51. No bitchin. Just work.
Thanks Hops for the takeout.
8 SOBs joined the QIC for the workout this morning. Disclaimer given, no sugar-coating this morning. Icy and dangerously cold, or something like that. Felt great once we got moving.
Thang
Mosey up Conlan Circle. Right onto the thoroughfare to Ortho Carolina Urgent Care. Cross Ballantyne Medical Pl. Circle up.
COP
SSH x 20
Merkin x 15
Mountain Climbers x 15
Low Slow Squat x 15
3 Building Repeats
3 medical buildings in this part of the AO. Start at 1. 20 Merkins. Run to 2. 15 Knee Slap Jump Squats. Run to 3. 10 Burpees. Run back to 1. 3 reps total
Mary to regroup the 6. Flutter x 20/Dolly x 20/Heels to Heaven x 10
Mosey up out of the Medical park. Left on Ballantyne Commons. Right onto Costigan and over to the parking deck. Stop before crossing BC. People’s Chair. Monkey Humper x 20 IC.
Mosey up ramps to top. Monkey Humper x 20 IC.
Down Stairs to subteranean level. AYG up ramps. At each right turn: 10 Monkey Humpers/10 Merkins.
Plank-o-rama at the top. Mosey back down the ramps and down Costigan across BC to Conlan Circle. Left on the Ortho thoroughfare. AYG to Ballantyne Medical. 10 Burpees OYO. Mosey back up to launch lot.
COT
Moleskin
Very little mumblechatter about the cold. Is what it is. We got moving quickly and kept the heart rate up. Didn’t feel the cold except when my windpipe and lungs were raising the temperature of the air I breathed about 75 degrees in a short period of time. Took a minute to get used to that.
Solid work by the Bagpipe crew today. Original call was for 5 repeats at the medical buildings. Should have went with that rather than audible to 3. Thanks for the invite to Q Bagpipe. Always nice to get down to B-tyne for a workout. Site-Q Tagalong has Centurion Q 2/1. Come on out and support him. He told YHC this was his hardest workout of the week (and 1st) and a top 3 Bagpipe for 2019. Good stuff.
T-Claps to Bratwurst for the takeout prayer.
Announcements
03/09/2019 Joe Davis Run for Recovery. REGISTER
14 men endured the Carolina ice age for some a breakfast board beatdown and some much needed teamwork. Checked the weather app to see a nice balmy 22 degree morning for Watchtower – with that I knew I needed to keep the PAX moving to fire up the heart rate.
Circle up in front of Hickory Tavern for a quick hot lap and some DCCS
Flipped the Sandwich board to make a Breakfast Special’s board which was waiting of the PAX at the Hickory Taver Entrance. On the board were five exercises, each with a 20 rep count. Progressive with lap in between.. Ex (Do excercise 1 lap – then exercise 1 & exercise 2 – lap.. until all five exercise. Total would yeild 300
Pick up a coupon (slam balls) – in groups of 3 – pass ball back and forth until we made it to the Target parking lot. Some confusion on Indian run vs simply pass the ball back and forth down your line. Next time Q will be more clear.
Aside from his outstanding man to man defense – Hurley holds several assist records. The theme here was to work on our teamwork and passing skills while also getting some defensive work in. Partner up in teams of 3 each with a Slam Ball.
P1 and P2 – Pass Slam Ball chest pass down the top section of the lot. At each end P1 20 Ball Slams/P2 20 BH’s… Chest Pass Ball Slam back and flip flop. Timer is P3 who is doing a long lap around Target Parking Lot with 5 Bomb Jacks at each corner. P3 replaces P1….
Saw several groups working hard on this section…
Now – the teamwork – Bear Crawl Passes. In Bear Crawl position pass the slam ball back and forth until you reach the end of the aisle -rinse and repeat until P3 gets back. Extra Credit – Foundation added in the three man weave for those familiar with the layup passing drill..
Pick up the 6 and start to head back. Slam Ball Burpee for every tree (7) – pass ball between teammates.
Announcements – Q School Saturday 26th – See Principal Posse for details
Was a little nervous using the slam balls -especially when I was pulling in to see the PDS Clown Car rolling in with 4. Wasn’t sure if there would be enough slam balls for the crowd.
Extra Credit – Chickelittle on the pre-run- was solo and looked to be moving fast. Most likely will be fielding lots of calls today from the poultry community for the unsafe temps.
Gerber must live on a really really BIG LOT that requires sprinting to the mailbox as he was moving out fast on the Target laps
Is Zin leaving the Clydesdales behind for good? Has been moving out fast – now has a pacer in Gerber…
PDS Crew – OneStar, Boytano, AssCrack and LazyBoy were getting after it. Also must have shopped together at Dick’s for all the long underwear, coats, scarfs and gloves….
Kudo’s to ShowGirl – sporting the shorts… extra points from the Q.. great work – way to get after it
RubberMaid and Foundation discussing some really deep topics- maybe they thought this session was Tea Time? Lots chatter – but I am sure the were getting after it
MadDog and Posse with the Blue Balls today – working good together as a team. Glad to have you back MD – Posse – thanks for helping coral the players who wanted to leave practice
Dana – Dude did the Gremlin on Saturday, Double-Posted Yesterday and still made it out today. Word has it he’s trying to “bank” some posts so that he can “PostYesPost” while he is on an extended business trip.
As always my pleasure to serve this great group of guys. The winter gloom can play tricks on the mind and promote fartsacking. Reach out to those who you haven’t seen in a bit. Keep Derek in mind as what he is doing requires a lot of effort and patience….ShopDog going through tough period as well..let’s reach out to him.
What other number would show up in the “second half” of Flash . . . #12 obviously. With holiday hours throwing a wrench in timing, 3 workouts rolled out of Cuthbertson Middle this Monday morning. A few PAX even did a double-dip by attending 2 workouts.
DCCS Check: A minute before we “commenced” YHC went through the new/proper safety process (Patent Pending for WUC)
WARMUP:
THANG:
MOLESKINE:
ANNOUNCEMENTS:
THANKS MAD DOG FOR TAKING US OUT IN PRAYER!