Eleven men including one FNG showed up for what was promised a low mileage workout. Proper disclaimer was given since we had a FNG. Mosey to the parking lot next to the theater for a few warm ups.
IW x 10; Low Slow Squat x 10; Merkin x 10
Instructions were given to partner up. Size and speed did not matter. You and your partner were to run down the Murderhorn to the rock pile stopping at every street lamp and intersection. At the stop you did burpees starting at one continuing up to six at the rock pile. We planked briefly until everyone arrived. The group was told to pick a lifting rock.
Mosey to the playground by the pool parking lot. First exercise was one hundred pull ups. Partner one does the pull up while partner two planks. One hundred dips followed. The third exercise was curls x 100. Partner one does the curl while partner two planks. Return back to the pull up bar for fifty good form pull ups. Partner squats while the other one does the pull up. The second to last exercise was one hundred CDD. Lastly we finished with one hundred over head presses while the other partner did American Hammer.
Time to put the rock back and mosey to the bottom of the Murderhorn. Tolken had put the bait out on Twitter yesterday that $20 was promised to anyone that beat his time and $50 if you beat the record. So $70 was possible today. The only taker was Fahvra (FNG Andrew). Unlike Tolken he actually ran The Murderhorn and came within a few seconds of winning $20. Great effort and strong showing on your first post.
Everyone waited at the island in Thornhill for Fahvra and then we moseyed back across the road for four minutes of Mary. There we held plank for three minutes going between regular, six inches and elbows. We finished with dolly and Freddie Mercury.
Done!
Moleskin: Low mileage was promised and delivered. We ran a total of 1.3. Maybe a new record for one of my Qs. My legs are still sore from the weekend so glad I got to Q. We focused hard on the shoulders with pull ups, CDD, dips, overhead presses. We don’t get enough pull ups in and it shows at times. We can’t be American Ninja warriors if we do not improve our grip strength.
Shocker it was humid and warm. Plenty of sweating going on. I got called out by Goonie for bad form with my CDD. Who knew. Other than that there were some digs about Home Depot being harder than Lowes employees. I doubt that. NC strong.
Welcome FNG Fahvra. It started as Favre but Mic Check quickly made an audible. You worked hard today. He found out about it last night at a meeting and boom the next day he is a work out. You crushed it today. No stopping and taking the challenge.
Announcements: Wild Boar is starting F3 in Topeka. Lots of information in the newsletter. Donations are still being collected for the sponsorship of a hole at F3 Golf. Benefits for LEAP.
Enjoy your day!
17 men made the questionable decision to post at Swift this morning with YHC at the helm. After the taxing Yasso 800’s in 100% humidity, I am sure a few wished they didn’t. We all were stronger for it though.
Luckily Bratwurst left explicit instructions complete with 3×5 card talking points in case YHC thought of screwing something up. They were followed to the letter (mostly). It is safe to say that he did not intend for one of the warm-up exercises to be B-skips with flapping arms. Just had to throw that one in for some levity to an otherwise very serious workout plan.
The general order of events was to run the 1 mile warm-up out to the bull ring, do some dynamic stretching (where the arm flapping occurred), then run 800 meter repeats at I-pace until time is called. These can also be referred to Yasso 800’s where you run your marathon goal time except in minutes for the 800m. The idea is if you can complete 10 rounds of 800m at this pace, you are fit enough to run a marathon in that time in hours. In other words, run your 800m x 10 at 4:00 minutes each time and you are fit enough to run a 4:00 hour marathon.
Time this morning did not allow for anyone to run 10 rounds (although Mudflap and Citgo got in 8). Most were in the 5 – 7 lap range when time was called to return to COT.
As already stated, Mudflap and Citgo were on fire out there today. Mudflap didn’t even seem to slow down on the “rest” period. Machine. Citgo was staying within sight too.
Muppet set a new PR in the 400m, 1/2 mi, 1km, and 1 mi today. That’s the #Swift effect right there! Great work getting after it!
Haggis displayed intensity on the final 200m of each lap grimacing and laying down some fast times. Bunker even tried to catch him on the final lap, but it was no use. Few are able to catch a grimacing Haggis.
Everyone pushed it out there today and for sure felt the effects the remainder of the day. It was great to suffer with you guys. That’s what its all about.
Announcements:
– Come to #SOBDads this week at the Bull Ring. It is Muppet’s VQ!
– Give golf money to Wingman. After making it rain on his counter, he will then sponsor a hole with it in the name of SOB’s everywhere.
Q: Squid
In Attendance:
Abacus
Cold Cuts
O’Tannnenbaum
Joker
Slap Shot
Lobster Roll
Donkey Kong
Hugie Bear
Warm Up:
Side Straddle Hop (20)
Ski Jumps (20)
Tire Jumps (20)
Imperial Walkers (20)
Black Top Meltdown:
Line up a breast atop of the parking lot; Hold Squat (low) for long 5 count, then Long Jump, then 5 Merkins, finish with a Burpie – Repeat until the end of parking lot.
On Track:
Partner Exercise; Partner 1 runs one side of the track; Partner 2 runs the other, meet at the top of the track; Partner 1 holds the feet of Partner 2 (Plank Position) while Partner 2 does 25 real Sit Ups; Run to other end of the track and Flapjack (3 Rounds)
Partner Exercise: Partner 1 runs one side of the track; Partner 2 runs the other, meet at the top of the track for 20 Hand Slap Merkins; Run to the other end of the track and Flapjack (1 Round).
Black Top Meltdown 2:
Line up a breast atop of the parking lot; Lunge Walk until Q calls exercise (15 Right Hand Merkins; Left Hand Merkins, and 15 Diamond Merkins).
4 Minute Burn:
All start in Plank Position; First: Left Elbow to Left Knee, then Right Elbow to Right Knee, then Peter Parkers (fast pace), then Mountain Climbers; Repeat for 4 Minutes without rest (1 Round).
Into the Woods:
Start with 20 Step Ups or Jump Ups, then run a lap, then 10 Skull Crushers (2 Rounds).
Pull Up Challenge:
Partner Exercise; Partner 1 does 1 full set of three types of Pull Ups to failure (Shoulder Length Pull Ups; Knuckles Up, then Close Grip Pull Ups; Palm Up, then Hands Together Pull Ups; Knuckles Up) Partner 2 does Little Baby Crunches until Partner 1 is finished, then flapjack (1 round).
Absolutely (AB Work) Good Times:
Heels to Heaven (20)
Feet to Heaven (20)
Flutters (20)
Knee to Chest (Right; 10)
Knee to Chest (Left; 10)
Dollies (20)
Superman Crunches (20)
Side Bends (Left; 20)
Side Bends (Right; 20)
Russian Twists (20)
Last night Wingman made a passionate plea to the SOBLand faithful to support the effort for our F3 Golf sponsorship. I was compelled to act, first by contributing and then by giving the 16 PAX of Bagpipe an offer they couldn’t refuse. A small contribution that morning would buy them a ticket OFF the burpee train that was about to come into the station.
After a quick disclaimer, passing around the hat to collect, it was off to find a place for the COP. Since we were venturing out a little farther than usual it was best to stop at each speed bump for 5 merkins or 5 burpees for those who did not get their ticket off the train.
Once we arrived at the designated parking lot it was time for the COP
SSH x 15, 5 merkins or 5 burpees; IW x 15, 10 merkins or 10 burpees, LSS x 15, 15 merkins or 15 burpees.
The Thang:
Mosey to Harney Drive for the start of something good, remembering to stop at each speed bump along the way to do 5 merkins or burpees.
Upon arrival, we put to good use the hill that was discovered by Paper Clip when we were planning this Q. As luck would have it, the perfect spot for a few rounds of traditional Jacob’s Ladder.
Round 1-Burpees, Round 2-Squat Jacks
The PAX seemed disappointed as we left the hill to find a cozy parking lot to do a modified Beast. Fortunately their spirits were picked up when we encountered a few more speed bumps to do some more merkins or burpees.
At the parking lot, there were three medians for three rounds, three exercises, 5 reps each. Diamond Merkins, Crucible Merkins, and Regular Merkins.
With the Beast tamed, we found a tranquil setting with a row of trees that was perfect for planking. At each tree hold a different plank for 30 seconds. Regular plank, elbow plank, right and left arm plank, 6 inches, right arm high and left arm high.
Although the PAX were enjoying the humidity of the morning and their planking, it was time to move on. A few speed bumps and short mosey later, we arrived at The Quad for 2 rounds of ab escalators. LBCs 10-20-30-40x then Heels To Heaven 10-20-10-10x. With time running out it was back to the AO to join the men of Swift.
MOLESKIN
Thanks to all the PAX who supported F3 Golf this morning, especially Chipotle, who paid for several of the PAX to avoid the burpee train. As a result of the generosity displayed this morning, we have exceeded the donation goal for the SOB Land contribution for F3 Golf.
A shout out to Witch Doctor, who ventured out of Area 51 to post at Bagpipe to support one of our newest PAX, Tae Bo.
ANNOUNCEMENTS
F3 Golf, sign up.
F3 Dads this Saturday at the Bull Ring, Muppet has his VQ, it should be awesome.
Preblast posted yesterday so most of you knew what to expect. But still, there was lots of mumblechatter as we showed up in the gloom. But show up we did – 29 pax on hand to test themselves with our now standard out and back course.
Quick disclaimer and we are off. Just run!
Left on 51, staying on the south side sidewalk
Continue all the way down to Charlotte Catholic, cross 51 and hit the parking deck
Run up the ramps to the top
Then turn around and head back
Watch your time and turn around at or near 5:45 to make it back
Fast guys circle back at the end to catch the 6
The usual suspects out front making some good time. Everyone seemed to be pushing this morning. Strava shows total distances between 6 and 8 miles.
And our fearless leaders were no where to be found – where did TL and Haze go this morning?
Announcements:
F3 Golf: sign up
Ragnar Relay: sign up
F3 Pool Party: sign up
9 men came out and sweat profusely. I’ll admit I didn’t think this was going to be all that taxing but like most things in life, I was wrong.
El Thang:
Run to HT’s iconic waterfall feature and stop there. Q will lead in waiting exercises while the accordion contracts.
Run to Stonecroft. 2 cul-de-sacs on Fairway Vista Drive along with Greenway Bend in the middle. Between the 3 stops, men completed 45 monkey humpers, 75 merkins (any/all forms accepted), 90 Freddy Mercuries (L/R=1). After making it to one end, we ran back to the start and did it again. Everyone did 3.5 (or 4.5?) rounds and the sweat was pouring.
Run back to OPE via scenic route (Stonecroft to DOP to OPE).
NM:
Bodybag (King George’s Man) brought Brexit (Wales) out not long ago. While they sound nearly identical to a naive American, they are far from it. Don’t ask if they are from the same city. #AngryElf
Good to see Grape Juice out. Didn’t know he lived south of me but glad to know he’s in the hood.
Kirk was not beaten by a 13 year old today. T-Claps.
Vision Quest aka One Eye wore one of his 6 Armani headbands, and wore it well.
Lots of opportunity in Stonecroft so looking forward to exploring more.
F3 Dads is happening. Check the website. Be a dad today.
F3 Golf is happening. Check the website. Sponsor a hole by paying ppl at a workout near you, ie: Day Zero.
Well, we keep getting asked about our matching bionic knee sleeves so there you go… And, lets go!
Mosey to Diesel Alley but there are no buses or diesel this time of year, just a lot of numbered parking spots.
First up though
COP
SSH x 20
IW x 20
Mountain Climbers x 15
See the numbered parking spots? Good, get on the first line.
Every other line we do Merkins, 2, 4, 6, 8… up to 20. 110 all together
Round 2, squats
Round 3, WWII Sit Ups
Round 4, Carolina Dry Docks.
And that’s time!
Pick up from Hairband
Mosey to track at Shiloh
Catch Me If you Can
lap 1—5 Burpees
lap 2—5 Carolina Dry docks
lap 3—5 Merkins
Body work 2x
10 pull ups
10 step ups each leg
10 swing donkey kicks
Indian run back to middle school
Tug o War 3 person teams
Music Muscles by Moby
squats, merkins
We ran out of time….and energy!
Moleskin
Horsehead was trying to redeem his music reputation by blasting some hairbands and good old classic rock. So at least it was a good start to the morning.
And is was a tough morning. There were refuseniks, dry heaving, and sweat angels all around!
At one point we all questioned Glass Joe and how he got so far ahead on the CDDs until we noticed it was just some headbopping, ostrich head in the sand move… really we have no idea but it took our mind off our pain so there was entertainment value.
The tug of war was a fun change up from the usual stuff, I don’t remember who won but still a good time.
They out came the speakers and that stupid Moby song Flowers… Bring Sally Up, bring Sally down… I hate that song and the merkins that go with it. The worst part was the song being stuck in my head the rest of the day.
Announcements
Continued prayer for Glass Joe’s M. and my job situation.
F3 Golf, get your $10 in if you are able to help support a hole.
Great job by all and always an honor to lead!
Happy and Hair Band out!
20 hard charging warriors attacked and “moderately” conquered Base Camp in the gloom this morning. We took back a hill, secured a school, and reclaimed a parking lot or two. YHC even designed (albeit accidentally) a new “180 logo” (#Q Sweat Stain).
The Thang:
After a quick disclaimer and a courtesy lap for bell tappers (Goonie was that you?), we were off to the school parking lot for:
Mosey around the corner to Pork Chop Hill (yeah I just named it) for:
Mosey back to SC Middle School for:
Mosey to the main lot for:
Mosey to the far end of the lot on basketball court side for suicide Mary:
Circle up for Mary:
DONE!
Announcements:
Thanks for taking us out Simba and nice touch to remind us to reflect on the sad events of the past week.
Moleskin:
YHC 777
Mumblechatter with inside voices will be vital for tomorrow morning. We’ll be heading to Stonecroft which is pronounced with a Jeeves the Butler accent. I don’t think we’ve ventured to this McMansion paradise before but if sweaty dudes in a MTV Cribs neighborhood won’t get us arrested, I’m not sure what will.
Run to HT’s iconic waterfall feature and stop there. Q will lead in waiting exercises while the accordion contracts.
Run to Stonecroft. There are 3 dead ends between Fairway Vista Drive (that’s “Fairway View Drive” in English – #TacoBellDegree) and Greenway Bend Drive. Between the 3 dead ends, you have to complete 45 monkey humpers, 75 merkins (any/all forms accepted), 90 Freddy Mercuries (L/R=1). Do one exercise, all reps in each dead end or split it up if you can count and breathe simultaneously.
Rinse & Repeat until the Q calls it for a scenic trip back to HQ.
If so inclined, meet at the cheese grinder parking lot known as Ol’ Providence Elementary for a 0530 launch. Bring a friend.
9 pax reported for duty at the best kettlebell workout in SOBland for some Farmer carries and doubles.
The Thang:
COP:
Partner up with similar size bell for Catch Me If You Can. P1 takes off with both KBs while P2 completes 10 Merkins, then chases down P1. Flapjack to the basketball courts on the bus parking lot.
The Main Event:
With your partner, line up on the first basketball outer line for some partnered doubles work. P1 does called exercise while P2 runs to the far outer line on the 3rd (or 4th for some) basketball court and back (approximately 80 yards). Flapjack.
Catch Me If You Can around the other side of the school, stopping at the picnic tables for some singles work.
P1 completes exercise at picnic table while P2 performs KB exercise
Catch Me If You Can back to the cars for the finisher:
Done. Thanks to Argonaut for the takeout.
Announcements:
Moleskine: