YHC read Slack late last night and saw that there was not a Q this morning. Was actually kind of looking forward to a PAX led workout. No offense to the bald guys but YHC has not posted without a Q. Pulled in at 0514 to see Rebar and Depth Charge. Decided to wait a few more minutes as Cheddar and Swiper pulled in around 0516ish. Depth Charge said he was looking at some old backblasts and saw some where the PAX ran to SCMS track. YHC quickly changed the subject. Ran a couple of laps on that track under Chelms Q on Tuesday and that we enough for the week. Cheddar brought up Piper Glen Hills but the PAX was not confident in the directions (Thank God!). The final decision was to head out to the Danger Zone with a twist. Run out for 30 minutes taking a right at Dunkin Donuts on Olde Providence and then back. Man, it sure gets dark on Olde Providence for a stretch. YHC was looking for the space station that was crossing the sky at 0540 but no luck. Great job to all for pushing hard this morning. Total mileage ranged from 6 to 7+.
Good luck to all running the Palmetto 200!
Fresh off a weekend full of March Madness, 16 men headed out for a Tuesday morning beat down. Kudos to Paper Jam for calling out “heel to Memphis” as his called ab exercise. When asked for demo/meaning, it was basically “Heels to Heaven”, but with the clarification that Duke wasn’t going to Memphis.
Mosey to the COP, on the way stop for 5 burpees, then 4, then 3, then 2, then 1 at various points.
SSHX20
IWX20
Various Merkins 10 Regular, hold, 9 stagger, hold plank, 8 stagger, hold plank, 7 wide arm, hold plank, 6 regular, hold plank, 5 diamond, hold plank, 4 knuckle, hold plank, 3 wide arm, hold plank, 2 regular, hold plank, 1 and recover
LSSx20
To the hill:
All you got to the top, chair on the railing, 20 air presses
Mosey back – 20 plank jacks
Repeat x2
Partner time:
Wheelbarrow – 2 “steps”, 1 Merkin, repeat up to 5 merkins. Flapjack
Repeat with 4 “steps”
Lunge walk
Partner 1 runs around building, Partner 2 does dips and decline merkins, flapjack
Round 2: Partner 1 runs around building, Partner 2 does dips and incline merkins, flapjack
Finish up with various ab exercises called out by PAX – Not sure how long Paper jam worked on the Heels to Memphis call, but it was worth it!
Moleskin:
Thanks for all who helped with the Wall project past weekend. Q’s needed for Bagpipe. Also, made the executive decision to reduce down Happy Ending nickname down to “Happy”.
On a beautiful March morning, 10 brave PAX braved the gloom and headed towards the confines of the Scout Hut- which was locked. After a few tense moments wondering if my VQ would be happening in the parking lot, High Tide arrived just in time to save the day. With the doors unlocked and climate fully controlled, a proper disclaimer was given and we began.
Chair Flow
Crescent Flow
Seated Flow
I Just Want to Do Dead Pigeon Flow
Supine Flow
FIN
Sign up to Q for Gumby here: http://www.signupgenius.com/go/30e0f4dafae28aa8-gumby Trust me- if I can Q, you can Q. You reading this BB- stop reading it and sign up now.
i’ve gotta be honest- Awkward Pose was added to this workout solely because of its name. I’m just grateful it actually worked as a part of the Chair flow.
Today we went with an intense movie scores playlist, which worked well until the Halloween theme started playing (no one wants to hear that mess at 6:00am). It was great to see a couple new faces- welcome to Gumby Benny and Wild Turkey, hope too see you guys post at this site again soon.
Many thanks to High Tide for asking me to lead, and for the PAXs patience with my sometimes disjointed verbal cues. Gumby has become an essential part of my week, providing some needed recovery time to sore muscles while also providing a solid beat down, and it was truly an honor to lead.
Oh and bonus- as Lois and I drove away from the Scout Hut I discovered he does a mean Lou Holtz impression. Ask him to do it the next time you see him- you won’t be disappointed.
8 standing around, shooting the breeze in the few minutes prior to launch. Van Pelt asks if Hops has the Q. Why yes, Hops is scheduled to Q. Hops is also coming off IR, so Lobsta recruited Rachel to Q his first full-on bootcamp. Had his VQ at Fast Twitch recently and delivered a solid beating. YHC got a call from Rachel last night. He had to cancel due to illness. Told him it was handled. McGee came in hot at 0530 and started rapid-firing questions. Brought him up to speed and the 9 of us took off.
Thang
Mosey through the parking lots for a 1/3 mile warm-up trot. End in lot with 4 basketball goals.
COP (in cadence)
SSH x 10/Mountain Climber x 10/Merkin x 20/IW x 10
Low Plank Jack x 10/Heels to Heaven x 10/Hand-Release Burpee x 10 (OYO)
Where YHC stood served as Home Base.
Modified Starfish
Run from Home Base to called campus location. Complete called exercises. Run back to Home Base and complete the following after each round:
Low Plank Jack x 10/Heels to Heaven x 10/Hand-Release Burpee x 10
Plank series/Reverse Plank Series/Mary called between each round to regroup before next round called. 20 Wide-Arm Merkin OYO after Mary on round 6.
Mosey back to launch lot.
COT
Moleskin
Men get injured, men get sick, and other men step in to fill the void. That is how this works. Glad to fill the void today. Hops is on the mend and Rachel will be back soon. 70 Hand-Release Burpees, 10 Double-Merkin Burpees, 2.5 miles total with core work and other various exercises. Solid 45 minutes of work by all this morning.
Strong mumblechatter out of the gate from McGee. He started a bit negative with all the Q changes, but quickly became aware of his surroundings and acknowledged the beautiful morning. Pro posted for two consecutive days. Scabby was on time and pushing hard. Van Pelt, Snowflake, Crabcake, and Thunder Road got it done. Well done men. McGee took us out in BOM.
Announcements
Savage Race 05/13/2017 in Concord. 20% discount ends Thursday. A51/SOB has 50+ signed up to run this one. Register HERE
Bushwood is on a diet and bailed on donuts tomorrow. We’re putting our thangs down flippin and reversin’ tha loop. This week, we will run the REVERSE route: https://www.strava.com/routes/7470827
Everybody knows the rules:
515: 815-8:30 pace
520: 730-7:45 pace
530: 645-7:00 pace
Otherwise, anything goes.
Three faithful showed up for an improvised workout that turned out better than expected.
Forecast called for rain, and a light mist is falling at 7 am, as the second car rolls into the parking lot. YHC’s plan for pulling a full starsky has been foiled.
A quick disclaimer for the veteran crew and off we go under the overhang to warm up.
20x SSH IC
20x IW IC
10x Merkins IC
20x Low Slow Squats IC
Seeing no rain falling, YHC brings the PAX over to the track for some dynamic stretching laps
Given that only 3 are present, YHC changes the Weinke up to a rotating Q.
First, YHC starts with some runner-paced circuits, getting in some dips and incline merkins.
Passing the Q off to Moon River, we run laps around the parking lot while one PAX does a called exercise
First, the Makhtar N’Diayes
Next, the Carolina Dry Dock
Then some Mary in the Middle. Freddie Mercury, Protractor, Dolly
Pass off to Heisenberg for some slow lunge walks and reverse lunge walks
Add in a series of people’s chair exercises and time was getting low.
Naked Moleskine
Wasn’t expecting much from the day after St. Patricks Day, and the threat of rain, but all it takes is a few PAX to show up and make the morning great. Thanks to Moon River and Heisenberg for showing up, even though stopped me from getting to coffee and donuts an hour early.
AYE. 21 men decided to take a hit at the Matrix Blackjack table and walked away with some jangle in their pockets. Here’s more or less what transpired:
THE THANG
Warmups – 10xSSH, Imperial Walkers, Merkins
Partner up (1 group of 3, we’ll get back to them in a second)
Round 1 – 100 Burpees – 1 partner runs a lap, other partner does exercise
Celebrate with a lap carrying your partner (flapjack as needed)
Round 2 – 200 Jump Squats
Another celebration lap of partner carries
Round 3 – 300 Merkins
Round 4 – 400 Monkey Humpers
Round 5 – 500 LBCs
Round 6 – Partner relay race – 1 lap each AYG
Interspersed throughout were Planks, Mary, etc.
Close out with the sacred blessing – 10 burpees OYO
YE OLDE MOLESKINE
1. I did a similar workout a few months ago with an FNG and the dude almost puked. This time wasn’t quite as hard and I couldn’t figure out why until later. Last time, I called all 5 rounds at once so it was non-stop smokefest. This time, I called each round individually with Plank and Mary in between. Made it way easier. Next time, we’re going back to non-stop.
2. The 3 Stooges. At one point, YHC was rounding the bend and saw 3 PAX standing and chatting. What? Turns out that the group of 3, ever after referred to as the 3 Stooges, decided to tackle the 2 man challenge with 3 men without making the requisite adjustments to the scope. I guess F3 is you against you but…come on!
3. Strong showing from FNG Mile High. He did not puke. He did not faint. But he did get a nickname that might cause some questions now that Colorado, the Mile High State, allows for legal consumption of the Herby Herb.
4. TClaps to PopTart for not harassing me the night before about remembering to Q. But in his defense, I had forgotten. Next time I’ll be looking for a crescendo of LinkedIn messages, tweets, Text messages, phone calls, Facebook messages, knocks on my door, etc.
#horseneck OUT
Wow – Swiper dropped a real truth nugget about 45 minutes in this morning and YHC had a hard time keeping it together the last 15 minutes. More on that later.
No shovel flag to be found (Q and Site Q fail) but 19 men gathered to push one another for a solid hour. Prohibition was ready to release some anger after the Dook loss and Runstopper needed extra time to get in some yoga before we started. Alf started the hazing early when we did a little COP to warm up before heading out (you will understand when you hit 50 why warm up is important).
The Thang
COP (as previously mentioned) – SSH, Slow lunges (at least in my book they were slow), and Parker Peters (too much whining)
Run to Davie Park and partner up. Partner 1 runs long way to the circle while partner 2 runs opposite direction thru parking lot next to playground. Idea was fast run on the long segment and recovery run on the short segment. We did 5 full circuits and a few minutes of mary at the end waiting on the six.
Run back to the school and hit the track. Lots (a nursery doesn’t have that much crying) of whining about going to the track and threats of YHC losing his Fast Twitch Q privileges (not a bad thing). After one 100 yd sprint we modified to lap work (too many RFYL’ers out there) with sprints on the straight aways and recovery on the curves. After two trips we headed back up to the parking lot (evidently, several PAX are embarrassed to run on a track with women – #stagefright and Pro didn’t like me picking on his Dookies for giving up 65 points in a half).
8 sprints in the parking lot to run out the clock
Naked Moleskin
So we start off with the typical lack of Respect for YHC. Complaints about warm up and RFYLer’s not seeing us because they are out running. Cadence too slow, cadence too fast, why aren’t we running yet – blah, blah, blah. Luckily YHC can handle the whining and we finished the warm up as planned.
The partner work was meant to focus on adapting to your team mates speed. I was hoping guys would figure out how to speed up on long segment or slow down on short segment to adjust to their team members level of fitness. Was also thinking my teammate (Swiper) might offer to take the long segment back to back so YHC could have a little more recovery time but alas he enjoyed his down time waiting on my slow arse at each transition. Will slow down next time (in 2 or 3 years when Haze forgets and invites me back) and explain the purpose of the team work. Fast Twitch is generally YvY so it was a change of pace. Most of us got in 6+ miles so we did exceed the minimum mileage thresh-hold.
Swiper drops one of the crudest yet most accurate truth nuggets I have ever heard on the run back to the school. He tells me the story of his first date when his dad drops by his room before he heads out. After his dad confirms he has a date, his dad says “Be careful, pussy is power”. Wow – that one will mess up your head right before heading out on your first date – but it’s also sage advice even if very direct. I’m going to ask Haze if that can be our next topic at The Stand – seriously (we can tone down the name).
Appreciate the opportunity to lead this strong group. It makes me push harder and that is why we come out.
Announcements:
We can always use more volunteers at Billingsville and AG MIddle School to tutor kids and help them hear important lessons about purpose, authority, and team work. Even if this is not your thing, I encourage all of you to find your dolphin and put as much effort, if not more, into the Third F as you do into the first F. In my humble opinion, F3 PAX need to work as hard at the Third F as we do on the first and second.
Please pray for Doogies family, who is grieving after loss of his sister.
Compared to last week, the weather was a mild 40 degrees. We welcomed 2 FNGs, whom will forever be known as “Parmesan” and “Tony Danza”.
The Thang:
Started off with some stretches – hamstrings and legs.
Moved on to the COP:
10 Merkins
15 SSH
8 Merkins
15 Imperial Walkers
6 Merkins
15 Mountain Climbers
4 Merkins
15 Low Slow Squats
2 Merkins
Mosey onto 51 toward the playground, stopping at each light to do 10 LBCs.
Hit the playground for some circuit work:
3 rounds with a lap around the playground parking lot:
1) 15 Pull-ups, 15 Dips, and 15 Step-ups
2) 10 Pull-ups, 10 Dips, and 10 Step-ups
3) 8 Pull-ups, 8 Dips, and 8 Step-ups
Headed to the wall for 2 rounds of wall-sits, one with arm-raises (50 at civilian count)
Mosey back onto 51, stopping at the lights again, this time with 10 Low Slow Squats, then back to the parking lot for a quick set of Mary (Protractor and LBCs).
Ended with announcements and thanking God for, well…everything!