YHC went into the back of the AO to put out some cones and chalk some pain stations. When I left the parking lot was empty. When I came back, there was a man down and several standing around. And we hadn’t even started. Not a good start. But as I got closer, I saw it was just High Tide playing with his new KBs by doing some Turkish Getups. Relieved we were all OK, I counted down time to launch and then we got going. Here’s the recap:
Disclaimer. Grab some bricks from the crates and mosey to the concessions area of the four ball fields. Put bricks down then mosey back to mini football field with some dynamic stretching en-route.
COP:
20-SSH
10-Merkins
10-Sealjacks
10-Hillbillies
10-Squats
The Main Thang:
Partner up, opposite speed. Start in center and run to opposite ends. Perform exercise at your end and meet your partner wherever his is on the route. High-five and return to your end for exercise.
Ladder #1: Merkins 5/10/15/20/15/10/5
Ladder #2: Speed Skater 4/8/12/16/12/8/4
Mosey to pullup bars for 10 pullups. In cadence. With hold at top. And slow descent. One burpie (or squat) chaser after each pullup. Start with 10-count up, 10-count descent. Then 9, then 8, etc.
Mosey to concessions area for pain stations. 2min AYG, :30 recovery and rotate to next station. Stations:
Grab bricks and mosey back to mini-field. 5yrd each of bear crawl, bunny hop, crab crawl, frog jumps. Turn and repeato.
Circle up for Mary:
10-Left-leg unicycle
10-Right-leg unicycle
10-LBC
10-Russian Twist
10-Flutter
Time!
Announcements
Ickey Shuffle has Gear Day next Saturday @ AscentOlympus
Moleskin:
After High Tide finished his solo KB beatdown, he put on a weight vest. YHC wasn’t sure if it was a statement about the upcoming beatdown (billed as a “buffet of pain” in which case his weight vest would be sort of like carrying in your own footlong Subway to a Golden Corral). So when we were walking back to the cars, I asked and learned that, no, it was just a timing thing: he’d been to the clearance at Muscle Driver yesterday and couldn’t pass the chance to grab a 20# vest for half off. Having done some Ruck training last year for the RL&B, I can attest that that extra weight doesn’t sound like much, but feels like twice the amount when you’re trying to do even the basics.
Other than HT’s pain binge, I think everyone else got plenty filled. I know I had all the downpainment I wanted for the day.
Thank you for the chance to lead. I apologize for the day-late BB.
13 posted at The Rock to be on the receiving end of an old school workout and some old man anger. The promise – and threat – was light on running, and heavy on pain – – marginally delivered.
The Thang:
No newbies but Disclaimer delivered nonetheless – we play by the rules here.
Off we went to wind through the Rock’s lavishly smooth parking lots, picking up the various pax who had not yet read the new parking rules for the Calvary AO. Circle up by the pine straw trailer as their customers start to assemble – no takers to join us.
COP:
Mosey to the adjacent parking lot section – line up on the curb.
THE MERKIN LADDER RETURNS – with a half twist:
This was great fun.
On the six for continuous Mary (rest position is knees to chest, no feet on the ground):
3 times through:
All IC.
Mosey back to the middle lot for the DOUBLE DOUBLE NICKEL STARFISH (4 legged version).
Run through 4 stations, at each station you perform 5 of each exercise, twice through.
Each time run back to the center point for: 5 x 8 Count Burpees + 5 x Heels to Heaven, twice through.
Then to the next station.
Twice through all the stations.
Just time for some grinders…..Flipper got our distance just right.
Mosey back to the launch point and, That’s It.
Moleskin
Announcements:
Good solid work by all this morning. A little too much distance between the starfish points so that may have violated my low-running promise. Quite pleased with the modified merkin ladder – this will return. Geraldo will be man’ing the Q next Saturday – fresh off of a successful GoRuck HEAVY – Boom! – Crazy.
You’re welcome.
11 Goats decided to improve their stamina and running form instead of fart sacking on a Friday morning! Having disclaimed, we set off into the So. Charotte Mountains for something like this:
5.5-6.0 miles depending on pace.
Moleskine
I can’t ever say enough about how much you guys impress me week after week!! Everyone continues to get stronger and stronger… it is an honor to lead this group!
Insomniac is establishing himself as a regular, and getting stronger week to week! Kotters to Geraldo, who was tempted to put on Slim Fast as a ruck… but he resisted! Great to have him back after the Ruck Heavy.
Great to also see High Tide and Early Bird who have been away for a few weeks.
Huggy Bear, Strange Brew, Retread and Nuke were tearing it up as usual. Brady set the pace around the track. Nomad is nursing a hamstring, but great to have you out there working on getting healed!
Announcements:
1. F3 is 5… Saturday night
2. Let Slim Fast, Bratwurst or Turkey Leg know if you are interested in BRR… there will be opportunities… I promise!
3. Mud Run Sign-ups have started
4. Red Ruck and Blue kickoff tomorrow 4:00 at Little Sugar Creek
11 for a crash course at #TrumpUniversity. Diplomas are in the mail boys. They will truly be worth every penny you spent on them.
THANG:
Warmup COP in main parking lot – standard fare
11s on the hill – merkins and #tinytrumphand jump ups
Little Marco (or was it Leg?) leads Mary while we finish
3 backwards runs up the hill + 10 burpees + run to the soccer field
Little Marco again (might have been Fletch) with the Mary while we catch up
Pick a supermodel, partner up facing each other midfield. Partners run to opposite sides of field for exercise and meet in middle for partner exercise.
Little Mary to let the food settle
Line up for the #Trumploader – move to the cone using the prescribed method below, 5 burpees and then sprint back each time.
Mary
1 min left – 10 Burpees OYO. I did 27, because I’m fantastic. Most of you losers only did 3 or so.
TRUMPSKIN:
Workout was fabulous – probably the best one ever in Area 51. I called in the top guys from around the state a few weeks ago, and they all arranged their schedules around todays workout. Only the most elite athletes came . . .plus Brown. Love that guy. The workout was custom-scripted by the absolute top workout designer in the country, and let me tell you it was a YUGE success. People will be talking about this one for a while.
ANNOUNCEMENTS:
see my website
Trumphead out
20 SSH
11 IW
Bear Crawl and every 10 steps 10 Merkins x10
Mosey to back of school by play equipment
Partner Up
100 Pull ups between the team
100 Merkins
100 Drydocks
100 Diamonds
Move to track
Decline Merkins down body dips up on wall at base of bleachers combined 75 per team
Now that we are warmed up, time to go down the ladder racing your partners, loser has to do the previous number of reps:
50 Dry Docks, sprint across the field, 40 Dry Docks, sprint across the field, 30, 20, 10
50 Heels to Heaven, 40, 30, 20, 10
50 Merkins, 40, 30, (switch to diamonds)20, 10
Move back up to play equipment for 20 more Pull Ups each and 20 Dry Docks.
Head back to parking lot.
20 Diamonds
~15 Q lead Up Down Merkins
Thankfully the rain held off and the PAX showed up in force. Had a great crew of chatty friends that had everyone pretty much cracking up through the workout…especially when we partnered up and Puddin’ Pop and I were together and someone named us Pudd n’ Busch. Will have to be to a future FNG’s name for sure! It was all fun and games until we started with the Bear Crawl Merkins and I saw many faces wondering when we would finally stop that one and move on. Bananas and I weren’t going to be able to get our lift in at the gym today do to the busyness of life, so I brought the lift to Joust. Hope ya’ll enjoyed it! We got many reps in, and the field sprints with reps were very tough with any already smoked upper body and the reps that coincided with each sprint. Spackler was thrilled when I told him we were about out of time and only had 15 minutes left…Ha! As Header would say, “Got you fool!” in his greatest Philly accent. Loved having Joker back out and he is still in fine sprinting form and peeps were trying to keep up with him and some flyers took off from Header and Yeti…even big ole’ meat Bananas was pushing it chomping at Joker’s heels! We got back to the parking lot and did a few extra things, as if we hadn’t done enough reps…and Spack kept asking for Burpees knowing he would do his best Long Distance impersonation of, “Not doing that!” as he laughed at others suffering. Loved the time this morning boys, always a pleasure to serve you a (hopefully tastey) workout! Welcome to our Clark our FNG, now named “Ivanka”!
I was asked on Wednesday afternoon to be a substi-Q for Centurion this week. With having a 5 week old kid at the house, I was reluctant to commit. But I told Chelms I’d do my best to be there, but to have a back up plan ready just in case. Not sure which plan would have been better, but I think they both were equally as bad. It all went down like this…
Warm up mosey down Little, left on Walsh, and into the old Centurion parking lot for a little COP:
Head on over to the parking deck for “The Beast” – parking deck edition. 6 reps at every turn in the deck all the way to the top = 6 sets. Repeat for 6 rounds with different called exercise each time. Instead of planking at the end to wait for the six, people’s chair with variations each time. At the end of each round, run down the stairs and start from the bottom again…and again…and again….
Down the steps again and back to the parking lot for Mary:
COT
That’s a wrap!
Ye Naked Moleskin:
Great group of guys this morning including our newest addition, Bus Stop (Nick M. – 26 years young – HATE HATE!) Asked how he knew mermaid, because there had been talk of another guy Mermaid EH’d at the pool (or steam room) showing up. Turns out the two met at the bus stop. The name was thrown out there, but we dug deeper to find out who he really is, man. Then we just gave up and went back to Bus Stop. Welcome aboard and we look forward to seeing you again next week if not before!
The parking deck beast is chock full of suck. It was all up hill the entire time! Up, up, up, up, up we went over and over again. The molotov merkins were a bad idea after about the 2nd set. Glad nobody lost their teeth. The people’s chair variations are always fun(ish). The leg shaking kicked in earlier than normal for me when we lifted our heels off the ground. I prefer to go longer with each of those, but the beast was chewing up time quickly. I don’t think anyone had a problem cutting them off.
I would call out who was crushing it out there, but I would say it was a lot of you because I seemed to be “leading from behind” the entire morning! By the time I would get to the top each round, everything was a little blurry and shaky! So props to everyone. I will call out Lug Nut, my FNG from 3 weeks ago. Great job to keep coming back each week, although he may or may not have sat a round out to spill some merlot! He rallies with the best of them though.
Thanks again to everyone for the great morning. Felt great to lead this group of men today. I did hear Snow Flake say towards the end that I am his favorite QIC. Not going to lie, it felt nice. Unfortunately it was a little late in the game to start sucking up. You should have done that before the beast started! Scabby also pointed out the repetition of the beast was the same definition of insanity. I concur. It was basic, nothing fancy, just continuous pain. I like it.
Announcements:
F3 5 Year Anniversary Party is tomorrow night. See website for details. No ticket sales at the door, must purchase online before. If you want to clown car, reach out to Chelms. He’s selling spots in his 3rd row.
Following the infamous premature preblast, which was enticed by complete excitement for leading such a fine PAX, we finally made it to today. There was a lot of build up for The Brave this morning, and YHC hopes to have lived up to the hype.
18 PAX forewent the fartsack, and posted to a preblasted workout which may or may not have contained slight warnings of difficulty.
The Thang:
Set out from the Vine and circled up for COP:
Merkins X 10 IC
Windmills X 15 IC
IW X 15 IC
Head up Ben Nevis, stopping only once to “catch some breath”. 10 burpees OYO, and continue to the stop light at the top. Hold plank, right hand back pocket, left hand back pocket, right hand left ankle, left hand right ankle. Recover, and indian run back to bottom of Nevis. Al gore.
Continue on the beaten path, only to stop for…BURPEES! 10 OYO, and push yourself to the start of the Bull Ring, where you owe 10 more burpees. Low Slow Squat to wait up for the 6. Continue on to the next entrance of the Ring, where PAX completed 15 LBC IC, and 15 Freddie Mercury IC.
Mosey to the hill in front of the Snyder Lance building, where PAX lined up and gave a full-out sprint to the start of the bridge, trying their hardest to remember the position they finished in. Back to the bottom of the hill, rows of 6 were eventually formed, and 4 sets of prone sprints were completed from the bottom entrance to the main entrance of the SL building. Mosey on over to some conveniently placed plates for about 3 minutes of group hair burners, sliding the plate to partners on the opposite side of the lot.
Once the groaning of exhaustion got loud enough, we continued to “Dolphin’s Hill” by Loch Ness, and made our way to the top 3 times. Mosey back to launch point for COT.
Naked Moleskin:
YHC had this workout planned for quite some time, inspired by my first post to The Brave back in May of last year, led by Mic Check. Wasn’t sure if the preblast would scare anyone off, but it was live so early that most probably missed it. #goodthang. Definitely was surprising to have 18 men show up, and tried to give everyone what they came for.
The goal of today was simply PUSH. Push yourself, the brother next to you, the 6, the plates for hair burners, the big ball. Limits were set to be broken (take speed limits, for example), and I think the PAX took it amongst themselves to push all morning long.
Confusion was widespread, as quite possibly everything seems better on paper than in reality. A little mumble chatter may have been the source of confusion, or simply the need for a quick breather…or just poor planning and explanation by YHC. The PAX dug deep on each sprint, as the competition was live. This is the point where the Merkin Sniper was spotted on his perch about 150 yards out, taking PAX out by the ankles at the start of the prone sprints, and mass shootings were reported during the hair burner section, as multiple PAX were sprawled out at many points. The mumble of the PAX suggested the culprit to be Tolkien, the actual reason for missing at yet another Brave after marketing so hard for his……
It was an honor and complete pleasure to lead the PAX this morning, and I look forward to my next Q at The Brave. Pictures will be included in the next preblast.
Announcements:
5 year party tomorrow, convoy leaving from the vine at 1830. Sign up for Mud Run and Balrog. 2nd F at Brazwell’s on Wednesday.
Aye,
Mario
5 Stong men beat back the #fartsack to better themselves this morning and here is how it went…
COP
20 SSH
10 merkins
20 Imperial Walkers
10 Diamond Merkins
15 Low Slow Squats
10 Peter Parkers
10 Parker Peters
The Thang
Grab your bells and partner up. (1 odd man out who will play along)
Round 1:
P1 run hairband mile
P2 kettlebell swings
flapjack until combined 100 swings
Round 2:
P1 hairband mile
P2 Goodmornings
flapjack until 150 combined
circle up on 6, russian twists with 2 bells pass them to the guy next to you after each cadence of 1. do this a few times
Grab bells and head for the hill with same partners
P1 run hill 10 merkins at top
P2 overhead press
flapjack until 100 combined
P1 run hill 5 burpees at top
P2 100 curls
flapjack until 100 combined
P1 run hill 20 Freddie Mercury at top
P2 Tricep extensions
flapjack until 150
(plankwork mixed in)
Over to the wall for peoples chair, drop an inch and 50 airpresses
recover
back on wall hands to side for about 45 seconds
recover
5MOM
Pass the kb Flutterpress (probably not a good idea but decided to try it. 4 bells 5 guys
x10 in cadence, pass the bell
x5 IC, pass
x5 IC, pass
x5 IC, pass
x5 IC, pass
40 LBCs OYO
DONE!
COT – thanks for taking us out GJ
Moleskin
Even though we are about 2 months into the official shift of Overdrive to gear I know not everyone has a kettlebell yet so each week I am on Q I have had multiple plans in my head based on how many show and if we have enough kbs for each guy or not. Because of that I picked different things from what I planned and with that I know I forgot a few things for the backblast. Whatever I forgot feel free to chime in with.
Great work out there by all and while I know gear is new to some it is great for us, even you runners. #NoMorePencilArms Keeps our bodies balanced.
I will send an email with some thoughts on kettlebells prices and places for everyone, if you hit your typical sports place or even target they have them but you will pay too much.
Think about signing up to Q!
Pax of 12 got an impromptu workout they were not expecting.
Warm up
SSH x 25 IC
MTC x 25 IC
LBC x 25 IC
SSH x 25 IC
The Thang
Mosey to the first section of the benches between the school wings
25 Derkins
25 Box Jumps
25 Dips
Rinse and repeat
Peoples Chair with 20 Shoulder press IC
Fast (maybe a sprint) Mosey the the benches by the cafateria
25 Derkins
25 Box Jumps
25 Dips
Rinse and repeat
Partner Patty Cake Plank
Peoples Chair with 20 Jabs IC
Fast Mosey to the rock pile. Grab a lifting rock. Frack grabbed a boulder the rest of us grabbed a normal rock.
25 curl to shoulder press
25 tricep extensions
Rinse and repeat
Mosey about 100 yards for 25 CDD
Mosey to the stairs by the HS
Run up the stairs to the edge of the HS 1 burpee then back down.
We did 5 rounds adding 1 burpee each time. Last round was 5 burpees.
Transporter did some extra credit burpees at the bottom of the steps.
LBC IC while we waited for the six. Not sure how many.
Mosey back 100 yards for 25 CDD
Back to the rocks we left on the side walk.
25 curl to shoulder press
25 tricep extensions
Rinse and repeat
10 American Hammers IC then 1 burpee
10 American Hammer IC then 2 burpees
10 American Hammer IC then 3 burpees
you get where I am going. We got up to 5 burpees.
Start heading back to the parking lot. We started to lose the six so we stopped for 25 merkins and 25 flutter IC
We had just a little bit of time for us to head back to the first section of the school.
25 Derkins
25 Dips
Peoples Chair with 20 Jabs IC and 20 Shoulder Press IC
Mosey back to the parking lot to finish things up with Bicycle, Protractor, Heals to Heaven.
Done!!!!!!!!!!
Moleskin
This workout was a true impromptu to Q. Sometimes when you make up the workout on the fly it can be harder than one you plan out the night before. At one point we have someone almost puke, call mercy, and say I want to go home. All in all the pax really pushed it hard today. Since Doc McStuffin’s has been working the legs so hard we didn’t do much of that. I think Doc hit a wall last night and couldn’t make it today. We all have been working hard the past couple weeks and need a day off every once in awhile. Look forward to seeing everyone tomorrow.
Announcements
5 year anniversary party this Saturday.
Spartan Race April 9th
Thank you Shop Dog for taking us out today!
We’re pulling out what those in the running world would call a “golden oldie” called Yasso 800’s. The distance repetitions are ideal for where we are at collectively in our training regimen at Mountain Goat.
Here’s how it will go down:
1. Warm-up down Strawberry and back… head to track… stretching
2. Run 800m at I-pace followed by 400m recovery for the same time you ran the 800m (Example: You run the 800m in 4:00 mins, then run 400m in 4:00 min)
3. Rinse and repeat until we run out of time. We will regroup after 5 reps and then shoot for 2-3 more.
4. Cool down and stretching to end