14 men posted at The Matrix to get the week off on the right foot. The Q showed up with a few ideas but no real weinke. (you may have noticed.)
The Thang:
Mosey the long way around the school with some shuffles in the lower parking lot. Circle up by playground for COP in Cadence: Merkins, Mountain Climbers, Peter Parkers, Low Slow Squats, Plank Jacks.
Head to path on side of school for modified triple nickel: At playground do 5 pull-ups, at Stumps do 5 Jump ups. Every time you pass the path do 10 decline merkins with feet on railing. (both directions = 10 passes and 100 derkins)
When finished some Mary by the cars while the 6 completes the work.
Head to blocks and partner up.
P1: Overhead press P2: Sprint to far light post and back. flapjack to 200 OH presses
Repeat with 200 Flutter with press
Repeat with 150 Good Mornings and shorten sprint to first light post but add 5 burpees at the turn.
Various plank-o-rama in between.
Return blocks. Sprint field, first have backward then turn and finish forward.
1 minute left for 10 burpees on your own.
Moleskine:
Really strong group today. Rhapsody was crushing the triple nickel and using the high railing for derkins. McGee complained it wasn’t hard enough, but still had gloves on in 60 degrees. Mile High was back after his FNG post there last week – looking good and hanging in there. Always great to see Young Love get the chance to escape the herd of children for an hour. I know it can’t be easy – and he brought the take out prayer with him. Great stuff.
Thanks to Squid for managing the site and being my partner today. Slow, steady and impeccable form. More may have happened but it’s been a crazy day and you are lucky I got this out at all. And as for the title – I think most guys were feeling the rough pavement after they wintered over with gloves on for the workout. Time to get the man hands back.
No announcements.
-Alf
16 strong men assembled at Base Camp for their trek to start the week off right. After a thorough disclaimer for the veteran crew (#notneeded), we were off into the gloom.
THE THANG
Mosey to the side parking lot and circle up, waiting on a couple LIFOs coming in on two wheels to join us. COP #1.
Mosey down Woodfox, and stop about 200 yard in for COP #2.
Continue down Woodfox to Burning Tree Dr. 30 yards into BTD COP #3.
Mosey to the end of Woodfox, hang a left down to Rising Meadow for the Main Event.
Slow recovery mosey back to the top of the hill, and make way to the cul de sac with a combo of lunges and backwards run. COP #4
Back down Rising Meadow, stopping at each driveway for LBCs x5.
At base of Rising Meadow, partner up for Catch Me If You Can back to the school, with 10x merkins (modified to 5x) as the called exercise.
People’s Chair with arms extended, followed by air presses (x10 normal cadence, x10 double time). Rinse and Repeat.
Done.
MOLESKIN
Looked like a lot as I type this out, but it was all pretty basic. Some running, with some strength (mostly merkins) and ab work (mostly LBCs) mixed in. My watch read 2.4 miles, and there’s nothing wrong with that! My goal was to create a workout that would give everyone something – push the experienced guys and still be challenging, but not to a fault, for the others. I hope I accomplished that. There seemed to be a lot of heavy breathing, and nobody died (that I’m aware of), and so that seems good.
Great to see some of the regulars – Goonie (who was flying), Fireman Ed, Smash, Insomniac, Triple-7, amongst others. Great also to workout with some guys I don’t see very often and met for the first time. Thanks for the privilege to lead, and I already look forward to the next one. Thanks to Insomniac for the takeout.
ANNOUNCEMENTS
Savage Race – May 13. Sign up.
If you are one of many participants of a race over the weekend, or you have one coming up next, we’ll have the Potpourri-inspired Swedish/Danish Fartlek to keep us entertained this week as we mosey around the Ballantyne Corporate Park.
All festivities start at the Vine Restaurant Parking lot in the SonsOfBallantyne AO.
The THANG:
SYITG,
Bratwurst
17 strong pax met up at Calvary Church Saturday morning for YHC’s oft-rescheduled RockZero VQ. YHC was pleased with the turn out considering I was up against the Palmetto 200, 2 VQs (Escobar at DV and Moon River at Ascent), Madame Tussaud’s Adventure Race at Stonehenge, and Floor Slapper was bringing the heat at Area 51. After a quick disclaimer that covered most of the high points, we were off.
Warm up jog to the giant lot across from the launch point.
Circle up for COP:
Run to base of North Face and partner up
Flapjack
Repeato with Makhtar N’djiaye, plank, something else
Mosey over to the avenue of trees near the playground and pavilion:
5 pain stations each lap:
Repeato for 3 total laps. Pax-led Mary, merkins, planks between rounds.
Head over to the Pavilion:
Repeato with 10 reps of each exercise until you’ve circled all trash cans (about 7)
Head to the other side of the pavilion for Peoples’ Chair. Find your partner from North Face:
Flapjack, then repeato with balls to the wall
Mosey to the rock pile by the baseball field, pax were instructed to find a LIFTING rock
Each exercise done for 10 reps – Q calls up or down, Pax counts:
Curls/Tri extensions/Overhead press/Squat. 4 rounds (plus one extra of curls). Pax rotate one position to the left each round
Head back to the COP lot for Mary:
COT – Thanks for the take out McGee
Announcements:
Moleskine:
YHC wanted to hit the Big House early to scope out the terrain and make sure it was appropriate for the planned workout. In the distance by the baseball fields there was another car sitting there. Curious as to who else would be at outside at 5AM when it’s below 30 degrees, YHC made a pass by to see a guy with a table and cone course set up in the parking lot and a “Gladiator” sign. While trying to read the sign YHC inadvertently ran over one of his cones and yeah, I kept going. Turf wars are on. I circled back to the launch point to see 6 PAX awaiting their Monday medicine. Quick disclaimer given and off we went:
COP
The Thang (far parking lot from launch)
4 Corners (partner up) = Exercise for 30 sec high intensity, then rotate to next station
YHC thought he remembered a hill from the last time posting at The Big House. The “Hill” was not quite as daunting as I remembered, however it did the trick for a backwards Bear Crawl ladder:
Moleskin
Definitely appreciate the invitation from Dumpsterfire and Cheddar to come out and Q the Big House. Hopefully your free workout courtesy of YHC was better than what Gladiator man was cooking up for roughly $30 a pop. Solid work by Tagalong and Shrink Wrap as they have been constants at this site and Fat Camp. Tagalong brought the speed on the sprints. Pulp Fiction didn’t even seem winded, almost as if he was down for another 45min. Great to meet Tool Bag in person, seen the name many of times now have a mug to put to it.
Over and Out – General
Seven contestants showed and six remained at the end of the show. This is the sweet spot in the calendar when you don’t need to layer and you don’t immediately overheat.
Warm-Up
Quick parking lot lap
Side-straddle hops x 15
Imperial Walkers x15
‘Mericans x 10
Round 1 – Two-handed swings
x 40, run to playground for 4 pull-ups
x 30, run to playground for 3pull-ups
x 20, run to playground for 2 pull-ups
x 10, run to playground for 1 pull-ups
Total of 100 of called exercise, 10 pull-ups
Rinse and repeat with the following
Round 2 -Goblet squats
Round 3 – Snatch
Round 4 – Lunge
Showcase Showdown
Cleans until time runs out ~ 2 min.
The Winner?
The ball of iron with a handle crushes all players.
Moleskine
Loogie (FIFO) came to drop off some extra bells, joined us for a quarter hour and headed to Dunkin Donuts to deliver his 2.0 a treat before jumping on the bus. #gooddad.
Argonuat screeched in on two flaming sneakers finish a 5K PR prior to his time with heavy iron.
Voodoo saved the day, pulling a Bluetooth speaker out of his Batmobile. The tunes helped, a little. He also loaned me his small bell, 53# for the lunges. #thankyou?
Patent Pending That dude is everywhere now! Great attitude, awesome effort. Keep on posting you are crushing it.
Chopper Here’s another not-so-newbie who getting after it! 100% pure grit this morning.
Mighty Might – For most rounds, double-M was out front, proving he’s strong and quick. #doublethreat
Announcements
Brolympics – April 22, 6 AM Community House Middle School
6, call it 7 badasses from Metro, 51, and Union got together for some hill-based “fun.”
Let’s get the usual business out of the way –
Yes, the telltale smell of coffee and cigarettes meant that Chester was back. I alpha slow-paced past his place to let him know the old renters are back.
Yes, we did the pledge.
Yes, everyone enjoyed themselves and no one died or threw-up.
I’ll keep this short and sweet. If you are training for a race, and want to get faster, hills are your cheat code.
4.5 rounds of the OldBell/MountainView/OldBellYucca/ChesterWilby/OldBell #purityloop netted YHC 650 feet of elevation over 5 miles. Delightful.
And that was some serious “fun” and I am immensely grateful for my brothers for joining this morning, as I probably would have done a fraction of that without their push, and that’s what its all about.
Great to see Transporter and meet DocMcStuffins from Union. Always inspired by Ice9 and Kirk. Thanks to Booyah for the takeout.
Maybe I’ll Q this again next week. Maybe someone else will jump on it and Q (hint, hint).
Maybe I’ll just go to DMZ and roll around in fire ants.
Either way, we kicked the door open and turned on the HOT light, so Horsey is back open for business.
Let’s go.
WARM UP
THE THANG
Partner 1 runs 3 laps while partner 2 exercises (each man runs twice)
Exercises:
Split into groups of 3 (rotate all groups)
Grab some wall – Shoulder Presses x 50
Jail Break back to main lot
J-Lo x 10
MOLESKIN
I warned everyone ahead of time that we would be Rockin’ to the 80’s but that didn’t stop 18 fellow F3’ers from showing up and working hard. Hollywood, for the record, a quick Google search has confirmed that Crazy Train was released in 1980 so it does in fact qualify for the 80’s playlist! Before we started there was a lot of conversation about March Madness… with Oregon in the Final Four Duck Dad seemed to have his chest puffed out a bit more than the rest of the crew. It was good to see everyone pushing themselves and I heard there were some elbows being thrown during the “short track racing” in front of the high school. Rubbin’ is racin’! A big welcome to FNG Scott who I think tried to give himself his own nickname! After learning he is a career coach he was pictured “In a Van Down By the RIVER”! “Foley” seemed like an appropriate nickname. We finished by reciting the Lord’s Prayer in unison. I always enjoy the comradery and working out with such a great group of guys!
ANNOUNCEMENTS
F3 picnic April 22nd… or maybe one week later. More details to come.
This was my (Frehleys) first post and first Q at the Big House but certainly not the last. Great AO and really good participation from the PAX. A shout-out to Tag Along for bringing out an FNG so named Carmen San Diego which not surprisingly was lost on me (the F3 “name”). I don’t get out much apparently.
Also a special shout-out to Amtrak for showing up after having food poisoning all weekend. He decided to continue his weekend bodily expulsions by fertilizing a patch of grass near our suicides on the rear parking lot. Amtrak continued the workout and was certainly an inspiration !!
Warmup by “the Rock”: SSH X 20, Low-slow-Squats X 10, Merkins X 10, Mountain Climbers X 10. Mosey around both baseball fields to the recreation area.
Workout: On the knee wall and playground area: 3 sets of 4 exercises: Derkins X 10, Jump-ups on Wall X 10, Dips X 20, Pullups X 7 – 10 reps. Mosey to bridge. Bear crawl across bridge to parking lot for suicides with 12 different exercises performed at every other parking space. The first exercise is performed and then back to start. Then the 1st and 2nd is preformed and back to start followed by the 1st. 2nd, and 3rd exercises and back to start…and so on for 12 different exercises as follows:
Burpees X 3, Merkins X 10, Squats X 10, LBC X 10, Diamonds X 10, Mountain Climbers X 20, Dolly X 20, Carolina Dry Dock X 10, Jump Lunges X 10, Wide Merkins X 10, Heals to Heaven X 10. The results is that the first exercise is performed 12 times and the last only once. Frehleys and MT completed all 12 and then the PAX finished with some Mary. Mosey back to the parking lot finishing with 3/4 pace and then sprint. Closed with a 1 minute plank. Total running was around 2 miles.
Racing season is here and Smokey Mountain Relay is in one month*
Like my man Kirk once told me, “Hills are speed in disguise, and Sundancer you run like turtles hump; slowly and unpassionately.”
So it’s off to Mt. Charlotte this Monday for your’s truly. Maybe this will be a weekly thing until BRR. Maybe it won’t. I’m QIC tomorrow. Beyond that, who knows.
If you’ve run HorseyMcHorseOrange or ClockworkFishAss, you know. If you haven’t, what’s your deal? Remedy that.
Tomorrow will be pure AMLAP: BlueRidge > MountainView > Yucca > Chester > Rinse, Repeat
Kickoff is 0515 from the gravel lot at Sardis Road and Old Bell.
Pledge of Allegiance at the neon flagpole is at 0607.
Let’s get stupid.
*If you just read that, you are now officially the 9th member of Up ‘N Over, contact Cheese Curd for your bib.