12 men posted for the now combined Saturday workout – Rock Zero. (2 others were across the lot at High T and joined us for the first 5 minutes and the last 5. Suckers for joining us on the last 5)
Full and complete disclaimer that would stand up in court was given and off we moseyed.
Head towards High T group and invite Hoover and Ickey to join us for COP:
SSH, IW, Merkins, Mountain Climbers, Low Slow Squats – the usual. I could tell Ickey and Hoover were looking forward to unloading more gear out of Hoover’s car, so we left them and headed out of Calvary and down 51. Stop at Elm to gather the PAX with a little planking then on to McAlpine Elementary.
Partner up.
P1 Run around school and do 10 pull-ups on pull-up bars and back. P2 stays at benches and does 15x Lil’ Haze Right leg, 15x Lil’ Haze Left leg, 15 dips and repeat until P1 returns. Flapjack, complete 3 rounds each. Finish with some planks.
Head up and over Caswell despite the groans from most except Rachel who thought he was getting an escort back to the house. Settle up a the bottom of Caswell.
Triple Nickel – Jump Squats with 2 hands touching the ground at the top, 8-count Body Builders at the bottom. All exercises 5x each and repeat up and down the hill 5 times.
If finished early backwards jog up hill.
Run back home via Bevington and Rea with stops for planks, held squats, and Derkins with feet on the top handrail.
Run back to Calvary, sucker High T to join, then go immediately to North Face for run up, 20 Flutters, back down and repeat.
Head back to launch, Flipper says we have 30 seconds left, so we did 5 burpees.
Moleskine:
Strong work by all out there today. I don’t think Big League Chew and Jet Fuel liked the longer distance but they were digging in the whole time. I really could’t do that many merkins due to BLC crushing them yesterday at Kevlar. Had to audible out and run instead.
Prohibition and Flipper thought it was wise to pre-run. It wasn’t.
Fault Line and Deep Dish were neck and neck behind me the whole morning as we all tried to catch Rachel. We did a little reminiscing about his FNG post. He came out because he saw a bunch of dudes running around his ‘hood on a Saturday morning and thought it looked like fun. He crushed it that day.
Purple Haze is cranking back up the workouts and was good to see. Prohibition cried about what shoes to wear and get dirty because they were new and fancy or something. In the end he left his purse in the car and came out with us.
Flipper maintained good site Q status watching the 6 more me and taking us out in the end.
Other stuff happened but I was too busy swatting the hordes of gnats that seemed to follow us around the whole morning.
-Alf
Announcements
Next week is Memorial Day (Saturday) convergence at Rock Zero on Saturday – Best workout of the year. Don’t miss it.
Memorial Day is convergence is at South CLT Middle
Donate to Tolkiens efforts to buy high end light weight wheel chairs for kids who can’t otherwise race.
I rolled up in the parking lot and found a few guys waiting, and then the rest showed up. Mosey around the school back to the front so we could pick up O’T and Flying J.
20xSSH
20xIW
10XMerkins
The Thang:
Partner up and grab a sandbag. As a team carry the sandbag to the cul de sac around the corner from Cold Cuts house. Use the “hill” for 7s. P1 run up the hill, while P2 starts the exercise at the bottom. Sandbag burpees at the bottom and squats up top. Grab you bag and head to the rock pile on the way back to the school. Grab a lifting rock.
Line up abreast on the blue line. P1 runs to the first light pole, P2 curls. Flapjack. P1 runs to soccer goal, P2 curls. Flapjack. P1 runs to the last light pole, P2 curls. Flapjack.
Second round with overhead press.
Put the rock back and take the sandbags over to the playground. 5 pullup, 40 dips. Repeat 3 times. Head over to the wall for some wall sits, then 100 air presses.
Circle up in parking lot for 40 LBCs, 10 x Cross Crunch, 10 x Can Opener, 20 x Flutter. Done.
Moleskin:
Lobsta apparently is a bus driver this week while the M is out of town. He looked relatively rested considering he is Mr. Mom. I got to met Marky Mark, but he had his shirt on and I am not sure if he had CK underwear on our not. Speaking of underwear, smart guys wear red underwear like Ocho and me. Not smart guys wear bright yellow thongs like O’T. O’T was looking sharp today with his shirt tucked in. He had an interview afterwards. Slapshot really has the Imperial Walkers down. He looks like a Vegas Showgirl with his high leg kicks. Flying J continues to post and push himself and it is really starting to show. Joker is still Joker. Abacus and Huggie were pushing hard the whole time and I can tell the really, really like carry sandbags. I think it was their favorite thing ever, right guys? Enough said. Thanks Abacus and Huggie for letting me lead. I hope I didn’t screw it up too bad.
Announcements:
Speed for Need. Find Tolkien’s tweets and support the effort to raise funds to purchase F3 wheelchairs to carry disable kids during races.
Memorial weekend convergence at RockZero
Memorial day convergence Basecamp
We had a great morning to get together and tackle the workout. Busch stopped by while dropping off his son for a field trip. He didn’t seem interested in staying to hit the hills with us.
Warmup – SSH, Merkins, Mtn Climbers and Imperial Walkers
Mosey to the beast of a hill for a round of 7s with Carolina Drydocks and Lunges
Moved to the bleachers for 4 sets of calf raises along with 25 Merkins per set.
Next visited the soccer field for 3 rounds of Hershel Walker – situps, pushups and sprints
Indian Run back to the hill.
Partner carry up the hill – flapjack
Teams of 4 – rotate with 3 guys carrying 1 guy. Up the hill 4 times.
Moleskin
I enjoyed being back at Joust today to lead the pax. The hill is the reason I haven’t been back and yet I couldn’t wait to hit it again. Great to see Mad out there – enjoyed hearing about his GoRuck event. Fun to meet some new guys – Safe Light, Light Foot, Heart Breaker and Boerewors.
It was great to hear everyone express “Thanks” for something in their life. What a great way to start the day.
YHC made an extra early to the gym this morning on the 2 mile drive to Fat Camp with the following goals in mind:
Fellow pre-runner Fire Hazard met me for a quick 1.1 before we circled back to meet Bounty Hunter and wait for it….wait for it….HAGGIS. The man, the myth…the sore legged legend graced us with his presence siting sore legs from Savage Race as a cause for his return. Quick disclaimer given and we were off with Bounty Hunter leading the first half of the workout.
The Thang
Mosey down to the lower parking lot and halt for:
Continue mosey stopping at one of the many light poles for:
The mosey continues stopping in poorly lit, creepy looking cul-de-sac
Mosey back to launch point after some distasteful music on my non-commercial free Pandora station and hand of to YHC for 2nd portion…aka Death to Legs via sandbags + sprints
We headed to the AstroTurf fields which were dirty as hell…lawn mowers didn’t pick up the debris:
Back up to the parking lot and playground area:
COT
Moleskin
Small group today, but a solid one that got after it and fit a lot in. Some showed up with weary legs and well left with even wearier legs. YHC appreciates you battling through the pain to give the workout a strong effort. Everyone took turns leading the sprints, although it was pointed out that my lighter bag gave me the advantage on the sand bag exercises…to be debated. Unclaimed coats remained at the playground with the absence of Kirby today. More announcements to come but here are the ones for this week:
Over and Out
-General
Posted on behalf of Goodfella:
With lots of chatter the past few days about turning ankles, soccer arms and tennis chest, yoga not being “manly”, and Doc needing a “recovery day workout”, I decided to challenge the PAX with a “manly” workout.
Circle up:
· SSH x 25
· Peter Parkers x 25
· Potato Pickers x 10
· Imperial Walkers x 25
· Plank Jacks x 25 (in between, some Yoga Upward and Downward Dog stretches in honor of Frack, who failed to show up for the “manly” workout today)
· Merkins x 10 (Doc preferred Pulse Merkins)
· SSH x 25
Mosey to the woods and retrieve the logs stashed away discretely by the Lawson crew after cutting down a tree recently. Return to the Parking Lot for some fun as a team.
Partner up with your carefully chosen partner and log, for 3 Rounds each of:
· Log Burpees x 10 each (Burpee then jump over log and repeat)
· Team run with the log to the opposite side of the parking lot
· Alternating Shoulder Presses x 10 each
· Team run with log back to starting point
· Repeat 3 times
· Team Thrusters with Log x 10
· Team run with the log to the opposite side of the parking lot
· Team Bicep Curls with Log x 10
· Team run with log back to starting point
· Repeat 3 times
At this point, YHC noticed the sweat pouring and heard someone (not mentioning names, Bottle Cap) say their upper body was “smoked”, so I decided to end the Log Fun even though I had more planned. We returned the Logs to their resting place and Mosey’d over to the front of the school.
Partner up again for “100’s”:
· P1 Dips (x 100), P2 Run to opposite side of lot and back
· Plank waiting on the Six, 6”, Plank, Recover
· P1 Merkins (x 100), P2 Run to opposite side of lot and back
· Plank waiting on the Six, 6”, 6” Plank Jack (some chose not to do this!), Recover
· P1 Seated Leg Extensions (x 100), P2 Run to opposite side of lot and back
· Plank waiting on the Six, 6”, Plank, Recover
· P1 Derkins (x 50…since upper bodies were “smoked”), P2 Run to opposite side of lot and back
· P1 Air Squats (x 100), P2 Run to opposite side of lot and back
Mosey on back to parking lot for Mary:
· Heels 2 Heaven x 13 (we worked around the circle of 13, with each man counting 1 rep in cadence…proud of Recalculating for staying in cadence today!)
· LBC x 13
· American Hammer x 13
· Flutter x 13
· Freddy Mercury x 13
· Dolly x 13
· LBC x 13
Great workout by the crew today, and I appreciate everyone challenging and supporting each other to throw some weight around. Our FNG revealed he sells Pediatric “Implants”, which led to YHC calling out Doc’s special implant procedure he had done recently to increase his…you know! As a result of the Implant sales, the PAX came up with the name “The Hoff”, in honor of David Hasselhoff and Baywatch (lots of implants on that show).
Announcements:
· 2nd AMRAP special on 5/26 at Impromptu (Bottle Cap)
· Jimmy Johnson Fit Fest on Memorial Day (Posse)
14 PAX assembled at SCMS on a warm, humid morning to get faster and fitter.
After a brief disclaimer, warm-up mile to the end of Strawberry Lane, turn around and head to the track.
Four rounds of dynamic stretching to ensure the leg muscles are firing properly.
1:00 intervals consisting of a 30 second mosey, 20 seconds at medium/hard pace, and a 10 second sprint. After completing five of the 1:00 sets, recovery mosey of 2:00. Repeato x 2 for a total of three rounds or 15 1:00 intervals.
Call an audible suggested by Coach Slim Fast. Instead of 800s as shown on the Weinke, head over to Rounding Run for some hill work.
Return to launch for stretching until the clock hits 0615.
Thanks to Insomniac for taking us out.
Another morning of quality work was recorded by the Mountain Goat PAX. Everyone was pushing hard and leaving their mark on the SCMS track and surrounding areas. Had a couple of quality sweaty shirt wrings after COT. The 30/20/10s don’t look hard on paper, but the second time through YHC was definitely feeling it, and the third round featured more surviving than thriving. Hopefully everyone enjoyed Slim Fast using his whistle to signal when to change gears during the 30/20/10s. YHC is fairly certain that Sensei was not a big fan, as his ears are probably still ringing from being in such close proximity to SF. The audible to finish with a trip to Rounding Run was a veteran move on SF’s part. Running hills on tired legs is good BRR training.
Joker continues to amaze YHC. He crushes every workout he attends while bringing great 2F and leadership. #A51GOAT
Don’t know if anyone else caught this, but we had a near-miss Tiger Rag flyby this morning. He was cruising up Woodfox as we left the lot for RR.
Timed mile next Friday (May 26th) at Mountain Goat. This will be a great opportunity to set a PR and/or establish a baseline for training.
F3 Speed for Need read all about this charitable initiative being spearhead by JRR Tolkien and Nash (Metro). Thus far, nearly $17,500 has been raised to purchase specialized racing chairs. Please contribute in anyway you can.
CLT Craft Course is tomorrow, May 20th at 12:00PM. The course starts at NoDa Brewing Co and stops at five other breweries along the way. Sign up here CLT Craft Course to RSVP and consider making a donation to benefit the Alzheimer’s Drug Discovery Foundation.
14 scalawags posted with their flack jackets on for live rounds at Kevlar courtesy of BLC’s VQ of the friday morning lovefest.
Mosey to lower parking lot in front.
COP
25x ssh
8x figure 8s for the shoulders forward and reverse ( a Rhymer Fitness special)
5x burpies
15x windmills
15x LSS (losen up those hips)
Mosey to court yard
Partner up
80x Tag team burpies
P1 burpies
P2 run around circles
flapjack till 80 bur pies are reached
Mosey back to lower parking lot
Tag Team merkins to 200x
200x Merkins off the curb ( going for the bench press feel)
p1 merkins
P2 run around parking lot
flapjack till 200 merkins ar reached
Mosey to soccer field
3 man grinder
200 WW2 on one end
Lunges on the other end
run in between
Mosey back to the start using the backstretch
20x merkins at each intersection
Then jail break on the backstretch
Mosey to little field
Capt. Dan across (Squat,lunge, burpie adding reps as you go, 1,2,3…etc)
4 minute plank challenge
Moleskin
Did anyone hold a plank the whole time? YHC didn’t!
YHC did hear a few Big League Q impersonations during the mumble chatter. Keep it coming!
Hey, it was an honor to lead you guys! Sorry for the mustangs who didn’t get to open it up more.
Kevlar has always been my favorite place to post! Let’s do it again next week! Thanks,Faultline for putting me in the driverseat for this one!
Ten real men showed up to The Brave for some hard work this morning.
The Thang
Mosey from the launch over to the parking lot in front of the building next to Loch Ness for COP.
Merkins x 10 (IC)
Mountain Climbers x 10 (IC)
Peter Parker x 10 (IC)
Low Slow Squats x 10 (IC)
Kraken Burpees x 5 (OYO)
Short mosey around the building to the back side near Loch Ness. Here, instructions were given for what was about to occur. YHC had a route laid out with 6 pain stations along the way. Station one was right there at the start. Use the wall to do Dips x 10 and Derkins x 10. Run to the next building that had a wall next to it and do Jump Ups x 10 and Mike Tysons x 10. Run to station 3 which was the rock pile at the entrance to the fitness trail on the right. Do Curls x 10, Shoulder Presses x 10, and Tricep Extensions x 10. Drop the rock and run down the left side of the fitness trail. Station 4 was Pull-ups x 10. Station 5 was the exit of the fitness trail. Perform Jump Squats x 10. The last station was at the top of Ballantyne Corporate Place. There we did Burpees x 10. Finish the round by running the same route all the way back to the start. We did the first round together so the PAX could get the idea. The remaining rounds were done at whatever speed you could muster. The thought was to get in 4 additional rounds, but that may have been a bit optimistic on YHC’s part. Meet back at the starting point at 6:10. Mosey back to the launch. There were a couple of minutes remaining so those we used to do Plank work. Done.
Naked Moleskin
Apparently The Brave regulars didn’t know there was a rock pile right there at the entrance to the fitness trail. And these rocks were nice ones. Smooth. I will blame it on the gloom. YHC has to admit to doing some reconnaissance of the AO during the day. #LightHelps
Good work out there today men. Thanks for letting me lead.
Announcements
YHC screwed up the recording so these were missed. This is what YHC remembers. Basically be on the look out for a lot of Memorial Day happenings. Convergences etc. There is a beer run tomorrow. And definitely be sure to check out the F3 Speed for Need initiative.
Here’s what the critics said about an old skool beat down delivered by Slim Fast:
“It is not often that I have a 250 lb sweaty man on my back [at 5:45 in the morning]!!” – Smokey
“What other weird stuff are we going to do?” – Horsehead
“Is that Slim Fast’s version of a 10-count… to tell a story about some East African long-tailed lemur???” and of course, followed by… “That’s what she said…” – The Mouth
“Do I get extra points for flapping my wings?” – Fireman Ed
“Pants, optional…[during BTTW] ” – Anonymous
“You crawl through Tunnel of Love on your STOMACH…. not your BACK!” – Anonymous
27 men showed up for an anticipated Booyah beat down, which would typically include some yoga at the end… however, Booyah was on call to cover for Mike and Mike in the event they got fired and therefore wasn’t able to Q… so we had to settle for Slim Fast.
Here’s how it went down:
Mosey to Church Parking Lot for some light jogging
COP:
5 Burpees OYO
SSH x 20
Low Slow Squat x 20
Mountain Climbers x 20
IW x 20
5 Burpees OYO
Mosey to field; split up into lines of 3 for some animal relays.
P3 goes to far side, P1 does called exercise, P2 goes to P3, then flap jack… keep going until “stop” is called:
Rd. 1: Crab-walk while partners do LBC’s
Rd 2: Bear crawl while partners do CDD’s
Rd 3: Backwards run while partners do squats
Rd 4: Lunge walk while partners do squats
Rd 5: Partner carry across to other partner… flap jack
Split into two lines for some old skool tunnel of love. 1 time through to the outside, then everyone returns back to the inside.
Mosey back to church wall next to the parking lot for 2 rounds of BTTW.
Done!
Moleskine:
Always a pleasure leading and working out with you guys! This group is strong physically, and VERY STRONG in commitment and encouragement!
Thanks to Nomad for leading Sensei this morning! I’m sure Sensei appreciated some fresh conversation… AND you didn’t lead him into any immovable objects… like trees and poles… so it was a success!
For those new to the Tunnel of Love… I hope you enjoyed! We don’t pull out too often, but when we do, it is always a crowd pleaser!!
T-claps to Sensei, Nomad and The Count for the pre-run… although The Count nearly got clotheslined by Sensei and Slim Fast as he came out of the darkness, head-on, on a non-lighted street… wearing all-black and NO headlamp!! Right before Sensei went roundhouse on him, we recognized who it was… Good thing… I would have hated to call his M to tell her what happened!!
Announcements:
Twelve warriors shredded thier upper bodies with HIIT intervals at Fight Club. Special thanks to Speedbag for bringing extra gear. With the growing popularity of the workout option, we need it.
Stations:
P1 – Jump rope
P2 – Kettlebell
P3 – Jump rope
P4&5 Gloves/pads
P6&7 Gloves/pads
P8/9 Gloves pads
P10/11 Gloves pads
P10 Heavy bag
1:45 rounds
2 Cycles
Core Meltdown:
Crunch x 15
LBC x 15
Side crunch R/L x 20
Pistol crunch R/L x 20
Toe-tap crunch x 20
Chippy cross x 20
Moleskine
Boxers punch, but boxing is more than punching. Each week, push yourself to learn more about boxing techique. I’ve opened a slack channel to share ideas and techniques, plus pair up with a more experience brawler – Chipotle, Loogie, Tiny Dancer and Speedbag. Work to improve your form and technique. Think about each punch and why it’s being thrown – jabs, cross, hooks & upper cuts. Consider your position and need for defense with each combination. With time, you’ll increase both speed and power.
Today some of us did some light sparring – Loogie, Animal, Wild Turkey, Mic Check and Shrink Wraps. For me sparring is the most fun and it allows us to test our technique.
Next week Tiny Dancer has offered to provide some lessons prior to start. More info coming.