8 pax set off for YHC’s Site VQ, strategically chosen to correspond to the mud run and therefore limit the pax in attendance to a manageable number. YHC wasn’t sure how much I could bring but figured if I gave it all I had that would have to suffice. There isn’t much point in droning on with some pre-amble so here it is:
The Thang:
1 mile warm up to the bull ring, run the usual Swift route so as not to get lost.
Circle up:
SSH x 25
IW x 25
Prying squat & hold x 5
LSS x 20
Disclaimer (oops forgot but it was a group of vets)
Approx 1 mile to the well manicured soccer field (you know you’re in Ballantyne when the local soccer pitch also has its own heli-pad, fancy!)
Partner up with someone like speed
Partner 1 runs to the sideline and back while partner 2 runs to the sideline and back
First one back does 20 CDDs, second one back 20 merkins
Repeato
Same thing except Squats & LBC (also 20), then repeato that
Then Partner anchor & sled, 1 x each to the sideline
Partner over/unders x 10 (this one always seems to get the heart rate going)
Over to the picnic tables
Partner curls x 2 each (partner provides resistance)
Partner 1 does dips while partner 2 runs to the sideline and back, flapjack x 3
Middle of the soccer pitch for Mary
Flutters x 20
Dolly x 20
Sid-The-Kid 10 each way oyo
pax favourite – Deep Dish Q’s Cumberland County VIaduct x 15 each way
Time to head back to the cars
Turns out the pax are faster than I thought and at Honey Bee’s strong suggestion an audible was called to pull over at the pull up bar
Partner AMRAP + 2 x 2 on the pull ups
Then head back to AO HQ for COT
NMM:
Definitely nervous on the Q today, had a great crew, some still recovering from some pretty monumental accomplishments: Out Cold and Honey Bee on the Big Sur marathon (which sounded awesome in a painful sort of way), Haggis with his 50 mile Leatherwood race last Sat, it’s examples like the ones you guys set that help to push the rest of us! YHC was partnered with Haggis which isn’t exactly a similar speed but Haggis thankfully let me win a few using his race as an excuse (thanks!). There were rumours of a possible Wingman spillage issue but you’d have had to be there to confirm or not, he sure did push through the pain though! Bebo was looking strong, especially on the run parts, way to hang in there! Deep Dish, thanks for the CCV, a weakness of YHC which makes it hard to Q so thanks for the push and lead on those. Always an honour to lead any pax in F3 anywhere, but this group has become especially important to me, thanks for having me as an honourary SOB.
Announcements amounted to a comment that Mud Run signups had ended….
Coffeeteria ensued following a takeout by YHC (at least I think I did it, honestly can’t remember)
5 men posted at the High Intensity Day Zero workout ready to go with smoke boots laced up. The official DZ shovel flag found its way out of the dark, spider-filled corner of Hairball’s garage to make an appearance. We ran around the school out to the front driveway for a brief warmup:
From there we headed down 51 towards Calvary. I promised everyone we’d do some running and it wouldn’t be the CCHS parking deck. Pass the 1st couple entrances at Calvary (No Rock Pax to be seen…) and cross the street into some new territory for Day Zero: The Whitegate neighborhood. Home of a very nasty steep hill on Five Knolls Dr. for some 7’s.
From there, back out of the neighborhood and across 51 to head into Calvary’s hotbox with the warm smells of Chic-Fil-A biscuits and Gospel music blaring.
Head out of the hotbox towards Rea Rd. Finally we spot the FIA pax at The Rock. No site q’s anywhere in site.
Run down Rea, right on Bevington and stop at the wall behind CVS
Run back to Day Zero AO going a couple minutes over. We covered over 5 miles.
Moleskin:
Small, but strong group this morning. Strawberry was a little concerned about the running, and I’m not sure Swede even knew we were running today, but they did fantastic. I was “leading from the back” several times today. The 7’s destroyed me right out of the gate. That hill was worse than I thought it was going to be and it just drained the life out of me. As usual, Hairball and Buttermaker were way out front just killing that hill.
Things got a little weird towards the end when we got to CVS. Buttermaker asked me to scratch his back in a spot he couldn’t reach. I was so delirious and O2 deprived that I actually did it. I don’t know what is wrong with us. Why did he ask me to do that? Why did I actually do that? #gross
Great stuff today fellas. Excellent 2nd F along with some nasty 1st F. #HighIntensity
Announcements:
An even dozen gathered this morning on the grounds of Olde Providence, not quite sure what to expect. It seems they’d missed YHC’s tweet, but no matter. Whether you were looking for a beatdown or a light workout, there were plenty of bells to go around.
The Thang:
COP:
Mosey with bells to the field, where 10 more bells awaited.
Simple & Sinister
Mosey with bells to playground
Circuit
Ladder
Mosey back to field for Mary
Mary:
Done
COT
Announcements:
Red, Light, & Blue GoRuck – benefiting Charlotte Bridge Home for veterans
Naked Moleskine:
Great group this morning, and it was awesome having two FNGs and one returning pax (#Kotters, Dr No) among our number.
YHC is often seen completing a pre-KB just before Ascent, so this morning you were all invited. Only it wasn’t “pre”; it was the main event. The Simple & Sinister routine is comprised of the two most foundational KB exercises – the swing and the Turkish getup – and provides a lot of bang for your buck. It only takes 16-20 minutes, so whenever I’m pressed for time, it’s my go-to set.
After that, we “enjoyed” pullups and presses, which are always needed but not often available, so we availed ourselves.
T-claps to Dora for not only bringing an FNG (Nanu-nanu) but providing some solid one-on-one instruction, as needed. #ISI
Well done, Billboard, in EH’ing his stepson, FNG Pong. At only 19 years, he’s been introduced to something many of us wish we’d found much earlier ourselves.
Just a thought, and we’ve discussed it several times – should we rename the newer Pele, so that he and the veteran Pele each have unique names? I vote, Yes.
Thanks for the opportunity to lead. It’s always an honor.
Aye.
Tweeted out last night that it’s been a hot minute since my last post at a Saturday workout, but was more than willing to oblige Gummy on his request for Q this AM. After getting some ground rules at The Rock from Gummy this week (i.e. make it tough, but not too tough, guys don’t like burpees or exercises to failure, don’t use steep entrance on Rea, etc.), I was ready to go. The three other Horsemen showed up for the Main Event and off we went.
Under Card
SSH x 20
IW x 20
Squat Hold x 7?
Mtn Climber x 20
Main Event
Mosey to bottom of North Face, instructions for 7’s
Squat Jumps at bottom
Merkins at top
Mosey over to covered concession area…nah, there’s a dude setting up concessions for the sporting events of the day at Calvary, mosey to picnic tables under trees for circuit work.
Dips x 30
Jump/step ups x 20
Derkins x 10
Repeato x 3
Mosey to bottom of lil’ hill by futbol fields for more 7’s
LBC at bottom
Carolina Dry Dock at top
Mosey to rocks by the baseball field, pick a lifting rock and partner up
P1 does rock exercise
P2 run to second light pole and back
Flapjack until 200 combined reps are reached
Round 1 – Curls
Round 2 – Tricep Extentions (can’t go to the gun show without backstage passes)
Round 3 – Two hand push press
Put rocks back, mosey to outfield of baseball field, wave friendly hello to Day Zero pax who were buzzing the tower.
Stay with partner for more combined exercises to 200
P1 does excercise
P2 run to foul pole and back
Round 1 – Dolly
Round 2 – Flutter
Round 3 – LBC
Mosey to light pole closer to cars, empty tank whatever might be left for Gassers
Sprint to next light pole x 3
3+ miles, most of the body smoked, done
Random Thoughts
North Face is just really stupid. Decided to start with it because A) I had to include it in the weinke, but B) needed to get it in first because I would’ve died if it was tried any other time during the workout. Some of the pax actually started to bear crawl toward the top, the thing is just a mother.
If I had to describe the Pax as the Horsemen, I’d have to describe it as: Jamboree is Flair, definitely not because of inflated persona, but he was always out front; Hammer is Tully, not a lot of talking, but just lets his work speak for itself; Geraldo and me are Arn and Ole, the two enforcers keeping everyone in line.
The Day Zero boys did radio in for permission to buzz the tower, were subsequently told that the pattern is full, but did their circus stunt flyby anyway. Did anyone do anything with the Admiral’s daughter too??
Gummy/Hopper, thanks for the opportunity at this massive AO, always a pleasure.
Jamboree, thanks for taking us out brother.
Announcements:
F3 Dads with 2.0s at Knights Game
F3 Dads Camp
It’s all on the site
14 Goats pulled themselves out of bed for a great morning of fellowship and O2 deprivation!
Here’s how it went down:
1. Warm-up mile down Strawberry; Dynamic stretching
2. The Running:
3. Cool-down…. DONE! Completed right at 5.5 miles!
Moleskine:
We had a couple of site FNG’s… Cheese Curd and Slice… welcome! Hard to believe Cheese Curd has never been to a Mountain Goat… YHC assumed he was there primarily to reinforce his annual 363 day boycott of Slim Fast… he pretends to like me for 2 days per year for the Palmetto… For those that don’t know… I’m kidding… partially!
Seriously… great to have both of you!
Then somewhat of a Kotters to Graffiti… not his first time, but definitely a while since you have been posted… Welcome Back!
As always a great job by the regulars! The program definitely would appear to be pretty simple… but the 4:00 run was really a gasser followed immediately by the 200m R-pace.
I personally enjoyed the slight variability of the segments. I stole this shamelessly from Bratwurst!!
I included the links to the calculator below in case you want to add a link on your phone. As you continue to be interested in honing your ideal target paces, you will continue to see the benefits of this type of programming. I know I see it every week!
Thanks to Beefeater for the great prayer out!
If you are new to E, M, T, I, R, or F-paces meaning something, then you’ll want to visit http://runsmartproject.com/calculator/instructions/ and watch the video.
Here’s the Calculator itself – http://runsmartproject.com/calculator/ that will explain Easy, Marathon, Threshold, Interval, and Repetition-pace.
Pull into the parking lot and see about 30 cars already there. Me: Hey, my reputation as a Q has really spread! Reality: They’re not here for Overdrive… Oh well, still had 7 strong guys ready to push themselves!
Warm up:
– SSH (30)
– Windmill (15)
– Merkins (20)
The Thang:
HB mile to get loose
The Star:
Round 1:
Middle: 10 Bombjacks (after each point)
Point 1: 20 LSS with sandbag
Point 2: 20 KB Good Mornings
Point 3: 20 KB squat/curl/press
Point 4: 40 LBCs
Round 2: repeat round 1 but increase reps by 5; Merkins in the middle
Round 3:
Middle: 5 Burpees – no wait, HB wants to make it 10 (after each point)
Point 1: Lunge walk with sandbag
Point 2: 25 KB Swings
Point 3: 25 KB Goblet Squats
Point 4: 50 Mountain climbers
Time for a quick test of our teamwork and physical and cognitive abilities:
On your six in a tight circle facing out
every other pax with a KB
pass the KB to your right on 1, to your chest on 2, press overhead on 3, back to chest on 4; after passing a KB, do airpress on 3
repeat until everyone is in sync – or close to it
once mastered, reverse direction
(be ready for the 40 lb KB)
A bit of Mary:
Dolly (33)
Protractor – pass around the call twice
Moleskine:
Good work by all this morning with nice chatter. Thanks to HB who correctly chastised YHC for calling for only 5 burpees in the star middle so we quickly went to 10 – much to the delight of all. Not sure how well the KB pass worked. No loud complaints but likely because the pax were glad to be on their sixes for a few minutes. Brought some old school music that was a nice break from recent GJ music that makes me tired just listening to it. Great to see Spielberg and Jabberwocky out along with many of the regulars. Thanks to Glass Joe for taking us out and thanks to the guys for letting me lead this morning. Prayers for The Count and his family after the recent passing of his father.
A much delayed backblast…
I nearly called in for a replacement this am because I was fairly bruised from a weekend crash on the mountain bike. I knew I was going to modify as needed. Here’s what we did…
Warmup –
SSH
IW
LSS
Mtn Climbers
10 KB Swings
5 Merkins
20 KB Swings
10 Merkins
30 KB Swings
15 Merkins
40 KB Swings
20 Merkins
50 KB Swings
25 Merkins
(For Spackler)
60 KB Swings
30 Merkins
Partner up with like sized bell.
P1 Farmer Carry
P2 10 merkins, run and catch your partner.
Flapjack until we get to the church, the long way around the parking lot.
P1 – run around the church
P2 – KB called exercise as follows
Flapjack each time
– Double KB Swings
– Double KB Deadlifts
– Double KB Rows
– Double KB Cleans
– Double KB Highpulls
– Double KB Snatch
– Double KB Shoulder press
– Double KB Rack Squat
– KB Flutter Press
100 Double KB Swings with your partner
Grab your KB and head back up to the HS.
COP
The Naked Moleskin:
– First off I have to give credit to Tiger Rag for this workout inspiration. It was one of the first times I came to Skunkworks and he was Q, we did something similar and it smoked me!
– I know you were all pushing it as this is a tough one. Sprints and Double KB is no joke!
– A few of us modified the sprints including YHC as my bruises were aching.
– I need to write the backblast sooner to remember what the heck was going on besides a blur of sweaty, huffing PAX getting stronger. Sound off below with you memories…
– It’s always an honor for me to lead. Thank you for the opportunity!
35 including 4 FNGS showed up and did work
The Thang
Head over to the hill 11s. Burpees at the top merkins at the bottom
Mary
MS
this was a workout I did back in 2013. With 35 it was a bit of a cluster. Usual suspects ran their mouths at first but quieted down soon enough. I didn’t take names because there were 35 of them and it would have taken me all morning to play and rewind the recording. You know if you were there. I did manage to get the FNGs. Welcome Chunk, Steph, Guythigh, Cornhole, and Tater. No announcements.
Spent a lot of time on the wall working those quads!
Ssh x 40
Squat x 30
Squat straddle hops x 20
Squat straddle jumps x 15
Partner up. Mosey to the wall behind school.
Quadrafelia- 7 times down and backwards back up the hill while partner does people’s chair on the wall. Flapjack. Everyone did each part twice.
Mosey to the wall in front of school
Singing in the shower. (Head shoulders knees and toes while in chair) × 30
Partner carry to the clock at The top of the valley. flapjack to the top of the farm.
Mile run down Huntingtowne Farms to park Rd. Left to gone away. Left until you get to culd-a-sac entrance to Forest Hill. Cut through to the wall behind church.
3/4 mile indian run to the flag
Ended
Cot
Work day at Huntingtowne Farms Elementary before the 5k on the 14th.
5k to help raise funds for the school.
Beckyou took us out.
4 HIMs worked hard despite the low attendance. We pushed it hard on the runs. Becky killed the mile! Indian Run was an intense pace. Thanks for pushing me.
Just coming back from the 8th grade DC trip I wanted to keep this simple. It took me 8 hours to come up with this on my bus ride back.
Pax of 14 enjoyed the simplicity.
Warm-up
SSH x 30
MTC x 30
Merkin x 15
easy jog around the parking lot
The Thang:
We ran laps around the parking lot with an excise at each corner.
Round 1
Lap 1 – 10 burpees at each corner
Lap 2 – 25 Merkins at each corner
Lap 3 – 25 squats
Lap 4 – 25 CDD
Lap 5 – 25 Jump lunges
Some Mary while waiting for the six
Round 2
Lap 1 – 10 burpees at each corner
Lap 2 – 25 Merkins at each corner
Lap 3 – 25 squats
Lap 4 – 25 CDD
Lap 5 – 25 Jump lunges
Some Mary while waiting for the six
Round 3
Lap 1 – 10 burpees at each corner
Lap 2 – 20 Merkins at each corner
Lap 3 – 20 squats
Lap 4 – 20 CDD
Lap 5 – 20 Jump lunges
Some Mary while waiting for the six
1 last lap all out.
Moleskin:
It would help if I did this shortly after the workout so I could remember the details. The one thing that was clear was Flipper and Landshark put the men to shame. They must of had fresh eggs and goat milk prior to coming because they killed it. Great work guys and 2.0!