With a nice veteran crew, QIC decided to mix it up and provide a beat down a little different than the normal Lobsta version.
All exercises will be done for a 5 min duration….and we are off
First up – 5min jog around the AO
Settle by the play ground
Next up 5mins of SSH followed by 5mins of Squats and the cherry on top 5mins of IW…Ouch!
Pop tart had a lot to say during this set. He might have completed 5 SSHs, 5 squats & 5 IWs….I did say the PAX could modify…
Next the QIC took the PAX on another 5min jog around the AO…
Again we settled by the playground for a 5min circuit of 10 pull-ups, 20 dips and 20 decline merkins (complete as many rounds as you can in the 5mins)
5 min wall sit
5mins of abs (sounds like a video)…1 min each of Crunches, Flutter, Back scratchers, hip raise (L) for 30sec) hip raise(R) for 30 sec, Twists
Time for another 5min jog around the AO
This time we ended up at the block pile
5mins of block exercise (1min each of): presses, curls, back row (r), Back row (L) & Tricep ext
Last one – 5mins of various plank holds
Mosey back to the launch
Limited announcements…check the website
Thanks squid for taking this group out in pray.
Always a pleasure to lead a great group of guys who continue to push each other.
Following some chilly weather the past couple days, pouring rain last night, the air was warmer than normal with no rain as 10 PAX set out at 5:15am to achieve an aggressive hour long workout. Not wet asphalt nor first time cadence jitters would get in our way…let’s do this!
The Thang: Quick disclaimer then off we went up Strawberry, mosey down 51 into Raintree.
COT at Willow Point landing pad: SSH x 20, IW x 15 then the real fun began.
First Branch: Run to end of Willow Point, 20 step-ups on concrete barrier (10 each leg) then run back to pad and do 20 Merkins. Mosey down Raintree to top of Windbluff Dr.
Second Branch: Run to end of Windbluff at Providence, 10 squats then run back and to top and do 10 Carolina Dry Docks. Mosey down Raintree to top of 4 Mile Creek Rd. Plank up.
Third Branch: Run down 4 Mile Creek Rd to light (Whitethorn Rd.), 10 Merkins then run back to top and do 5 Jump Squats.
Indian Run back up Raintree to Rounding Run Rd. Mosey to Woodfox then AYG back to SCMS.
Moleskin: Great tight group today with 10 PAX on a wet but warmer than normal morning. We were missing a couple speedy regulars so Alf stepped up to lead the charge through Raintree. Hairball and About Time also kept a quick pace up and down the hills. Lots of encouragement and teamwork amongst the group. The morning was a success with mileage ranging from 6.5 to 6.9 along with enough reps to loosen the upper body. Thanks to Purple Haze for inviting me to lead this morning. It’s been great getting to know everyone, week after week. It’s not always easy getting up this early and I’m always motivated and impressed by the dedication and commitment of this group.
Announcements: F3 Party at Metro on March 5th, Signups Now Open. Available Bib for Corporate Cup (see Hairball). 10 Mile Run this Saturday at Earthfaire Greenway Loop.
As mentioned by others in previous weeks, the demand for a Pre-Blast is overwhelming. Since this is my VQ, I’ll try to appease the masses yet flexible enough to accommodate poor road conditions, poor weather conditions, or just plain poor planning and performance pressure by YHC.
We’ll leave SCMS, mosey up Strawberry then down 51 into Raintree and make a stop on Willow Point landing pad for a quick round of exercises…mainly to see if I screw up the cadence. From here the plan is to do four branches of intervals along Raintree Lane, each branch a different road out and back with exercises on each end. The branches are Willow Point, Windbluff, 4 Mile Creek and the last will be finishing Raintree Lane to the end at Providence. I’m going to wait and decide which exercises and how many reps once I get a feel for the vibe of the PAX. Time might also play a factor.
From there we’ll head back via Rounding Run and Woodfox…more than likely AYG. If need be we have Rising Meadow as a fifth branch. Nothing original or fancy guys. I just want everyone to have a strong workout and feel good about it leaving the parking lot. See you tomorrow am.
Gents:
This is a very weather dependent pre-blast – safety first. Stay tuned to Twitter for changes to location (Landsdowne Elementary is alternate).
Based on ice, we will likely avoid pavement #noslips. There will be pull-ups and merkins and squats and knees-to-elbows. Or, we’ll just go sledding. As always, should be fun and hard.
That is all.
8 pax took advantage of the opportunity to break in a new Q today, YHC. We set out to honor ascent and Olympus with a mix of moderate and kettle bell. After a proper disclaimer and the kettle bell shuffle, we were off.
The Thang
Warm-up
Lap (x2); SSH; Plank-UD-DD (X3); shoulder cycles (x4)
Lap
Push-Pull-Core-Swing-Run
Circuit 1: merkin-2H row-KB twist-2handed-lap (RR)
Circuit 2: wide merkin-squat row-windmills-suitcase-lap (RR)
Circuit 3: alt bell merkin- hang catch-russian twist-in/out alternating-lap (RR)
Legs Iso
Lunge and reach – each leg – Pax 10 count (hard, harder, hardest) (RR)
Lunge and triagle – each leg – Pax 10 count (hard, harder, hardest) (RR)
Warrior3 – each leg – Pax 10 count (hard, harder, hardest) (RR)
Chair – Pax 10 count (hard, harder, hardest) (RR)
Core/Mary-“ish”
GAH (x2)
Banana (X2 each side)
Boat (x2)
Table (x2)
Plow(x2)
Triangle(X2 each side)
Moleskin
Thanks to the Pax for taking it easy on YHC. We tried some new things today. Some good, some iffy. We all got some practice at ten counts. We definitely need to work on our GAH. Gullah nailed it. Sony, you may have to Google it. There was some chatter from the aye+ crowd that the iso was a good change of pace. Nice to see the sweat flowing from the iso. Good work gents. Vila continues to crush it. Nice dedication. Good to see out brother.
Thanks for the honor this morning fellas!
Silent take out today since YHC forgot to make it happen. ……Rookies, wadda-ya-gunna do.
At 0515 on Tuesday, PAX will launch from the parking lot of the Vine Restaurant in Ballantyne for the weekly speed / interval workout known as #Swift. Here’s the plan:
It’s no secret. Me and gear go together like oil and water. I need it but I don’t want it. Overdrive is now fully a gear and run workout. And Site Qs confirmed rocks count as gear so here we go….
The Thang
Run up to the Outland shovelflag field with the virtual shovelflag firmly planted.
COP
SSH IC x30
IW IC x20
Off to the rock pile we go.
Instructions to grab a rock your M would be proud of. Should need both hands to carry it. Not a running rock. Spielberg blatantly ignored this and went for the largest pebble he could find.
Jack Webb with rock presses instead of air presses. I found out that I completely screwed myself with a rock my #soccerarms couldn’t handle. We went up to 7. That’s all I had. Q what you can do.
Partner up w/ P1 running to the metal stand thing about 100 yards away and back while P2 AMRAP rock exercises and then flapjack twice.
Exercises:
Curls
Triceps
Then we walked about 50 yards holding the rocks above our heads (my M who works in trauma research cringed about this later on – #notaprofessional). Lunge walk back with rocks.
Hold rock straight out as long as you can while partner runs
Jack Webb ladder down starting where we finished the ladder up at 7. Just awfulness here.
Mosey back to the covered shelter and sadly realized I could have easily gotten another P1/P2 rock exercise flapjack in.
Nevertheless, we did a rotation of merkin 6 inch holds followed by supermans. These were obnoxiously longer than they should have been. No clue on how many rotations of these we did. Does it really freaking matter at this point? My arms hated me already.
Hairband Mile
LBCs IC x20
Rosalitas IC en espanol x20 (I think)
Protractor
DONE!
COT
I think it was Spielberg that took us out. My mind was already thinking about how could I possibly lift my fork to my mouth at Accountability breakfast so I was gone.
Prayers for Hairbands knee rehab
Moleskine
I got way too big of a rock. I regretted that really quickly during the ladder up Jack Webbs.
On the flip side, I need this junk. I just don’t like to admit it.
It was tough work out there. The rocks your M would be proud of did their job. Well, except for Spielberg’s pebble. He should have ran with it as it fit perfectly in his arm like a football. Two hands should mean that it takes two hands to carry it not that you can easily switch between both hands to carry it.
I had warned you might want to double glove this one. HB thought I was crazy. HB complained the loudest about his cold fingers. Trust your Q. I learned the lesson on rocks and cold the hard way the Saturday before at Commitment.
I really sort of screwed up on timing. Thought the run back might take a little longer. I had planned diamond merkins with your hands on your rock. Or in Spielberg’s case, on the ground with his rock in the middle of the diamond.
Dare I say I sort of enjoyed this. Ok, I repent of that statement.
Thanks for letting me lead!
Glass Joe
5 men posted at Foxhole this morning. The weather stayed away and we got after it.
The Thang:
Warm up with a lighter version of catch me if you can. Just jogging down to the soccer field, 5 squats each change. Then 15 IW IC.
Main Event: We set up a circuit around the soccer field that went like this: Corner 1 = one arm swings 15 per side, Corner 2 = 25 merkins, Corner 3 (the center field line left side) = cleans 15 per side, Corner 4 (the center field line right side) = 20 CDDs, Corner 5 = high pulls 15 per side, and Corner 6 = 10 burpees. PAX run across the field (i.e. C1 to C2, C3 to C4, and C5 to C6) without the bell. Carry the bell each time we move up the field and then the entire length back at the end.
Our first time through we did together at a moderate pace. Second time was AYG. Then Mary, then AYG for a third time through.
Moleskin: I’ll let the PAX chime in but for YHC, these types of circuits are brutal. A chance to get completely smoked in a way that is much different than a running workout. Honestly this workout was inspired by my experience at the last Indian Land Gladiator Games… which was completely humbling. For anybody used to traditional bootcamps and running, I encourage you to try these types of strength circuits with explosive moves, upper body exercises, and weighted carries. Absolutely exhausting.
Great push by the 5 guys we had out there and thanks men for your efforts.
Since all of A-51 converged on the murthaship slept in, the crowd was sparse. 4 badasses dudes showed up for 7-11s. Swiper HC’ed the night before but was not present. With boundless zero enthusiasm, YHC led the merry band of 4 into the gloom.
Mosey to Brandermill where we spent the entire time.
11’s (diamonds at the bottom and wide arms at the top)
Flutters x 40IC
LBCs x 50 OYO
7’s (jump spuats at the bottom and jumping lunges at the top)
LBCs x 50 OYO
Burpee ladder:
-3 points on hill (bottom, street in middle, and top) we added one burpee at each stop up to 10 (1, 2, 3…10) and then back down by 2’s.
-Run backwards if we were going uphill
LBCs x 50 OYO
Flutters x 25IC
AYG back to base, stop at each speed bump for 10 merkins OYO
Moleskin
It was a small group but a chatty group. Topics discussed included Jerry Richardson’s wealth ($1.8 billion at time he started Panthers), CMS schools (cancelled after workout with nothing happening), Dredd’s twitter barrage (which was pseudo political and only 6% understandable), JRR Tolkien’s marketing for Muthaship (a little over the top much?), how Canoli and Boomer live on Brandermill but don’t post at DMZ #scared, and many others.
Kirk decided to sprint the steepest part of the hill. He is full BRR prep mode.
Kirk took modifying to a new level on the burpee ladder. Halfway through he did freddy mercuries as his exercise. Normally people will audible to just merkins instead of burpees. Gotta be the first time I’ve seen someone modify a burpee to a freddy mercury #GettingReadyForSwimsuitSeason.
Today’s totals: 3.55 miles, 75 burpees, 150 LBCs, 130 merkin variations, 21 jump squats and jumping lunges, and 65 flutters IC.
Announcements:
Kirk has an epic workout planned for his Death Valley Q on Monday. You should be there.
Even with battling some shoulder/elbow pain I decided it was a great idea to sign up and Q at Flash this morning in order to meet some of my other Union Couny brothers! And of course in typical Turnpike fashion we saw and felt a few drops of rain. Wish it would have been more rain then it was but the PAX stayed dry and here is how it went!
Hairband Mile
COP
SSH IC X 25
Imperial Walker IC X 25
10 Burpees OYO
Let’s Mosey
Partner up for a friend of mine called Dora!
P1 runs while p2 starts the exercises!
Exercises:
100 Merkins
200 Squats
300 LBCS
All workouts were combine with the team members.
Upon completion plank it up!
Transporter and I started hand slap plank then followed Ice 9’s lead with different plank forms!
Once the PAX was done with Dora we got a 10 count from Short Circuit.
Mosey over and grab some wall! Is everyone comfortable well drop it an inche.
Peoples Chair w 50 Air Presses
10 Burpees OYO
Peoples Chair w 75 Air Presses
10 Burpees OYO
Peoples Chair w 100 Air Presses
10 Burpees OYO
Let’s Mosey
Time for some parking line suicides. A quick explanation was given and we were off!
Up two lines back one all the way to the end!
Once completed 50 Carolina Dry Docks.
All you got Sprint back to the start.
Light Pole Suicides w/ Squats
Run to the 2nd light pole back to the first 25 Squats
Run to the 3rd light pole back to the 2nd and do 50 Squats
Run to the 4th light pole back to the 3rd and do 75 Squats
Run to the 5th light pole back to the 4th and do 100 Squats
Plank when done. Again Ice 9 lead us in some plank work while the PAX finished up.
Mosey back towards the cars
5MOM:
Dolly IC X 20
Freddy Mercury IC X 20
Rosalita IC X 20
Flutter IC X 20
Done!
Thank you to Ice 9 for taking us out!
Big thanks to Transporter and Dasher for letting me come down and lead this morning. Hopefully I did not disappoint anyone this morning and it was an honor to lead for you.
A lot of good guys are down in the other half of the UC and I encourage some of the Outland, Overdrive guys and some of the Flash and Commitment guys to consider swapping once and a while and checking out other sites.
Announcements:
Sign up for the 5 year F3 Get together in March.
Thursday night 6:30 Hickory Tavern Sun Valley for some fellowship for us Union County brothers. It will be a great opportunity to get to know each other more and grow a stronger brotherhood.
Always an honor to lead!
Comment below of I missed anything!
Aye