I’m a little late on this BB, and my memory of that morning is a little gray-so I’ll just do the best I can
Warmup
1-min swings R
1-min swing L
15 Overhead Press (OP) R
15 OP L
15 Upright Row (UR) R
15 UR L
25 Squats
15 Clean and Press (C&P) R
15 C&P L
Take a lap
Warm was finished with a routine made famous by legendary MMA fighter Bas Rutten aka “El Guapo”
Complete the following evolution without rest
10 swings R
10 C&P R
10 Snatches R
10 swings L
10 C&P L
10 Snatches R
Take a lap around the parking lot
Stop for merkins (15)
Stop for drop squats (20)
Enter the Playground
The PAX each had a turn pushing the sled while the remaining PAX completed alternating sets of pullups and merkins.
Take a lap and stop for squats and merkins
We loaded down the sled with some weight and repeated the sled push. PAX not pushing the sled completed power clean and press.
The PAX completed a little cardio session to finish the workout.
Rd 1
Kettebell farmers walk, sprint back
20 merkins, sprint out
Kettlebell farmer walk back
Rd 2
Kettebell farmers walk, sprint back
5 burpees, sprint out
Kettlebell farmer walk back
Rd 3
Kettebell farmers walk, sprint back
20 squats, sprint out
Kettlebell farmer walk back
COT-
Moleskin:
It was a cold morning, but YHC tried to keep the blood moving by prescribing a little more mosey than is usual
It was great to see the die-hards out there on such a cold day.
It definitely hard to get out there in weather like this, but it days like this that really help you develop grit, determination, and discipline. Its also puts your training one day ahead of all the other PAX who decided to fartsack until spring.
Sorry again about the late BB
See you in the Gloom
In honor of the All-Pro Panthers, we set off to honer their selection. Mosey around the school, disclaimer stated, and off we went.
COP:
20 SSH, 20 IW, 15 Merkin, 20 LSS
The Ryan.Kalil: #67
Line up, and suicide type run. Run to first bus parking stop, 5 merkins, back to the line. Run to the last bus parking spot, 5 merkins, back to the line. Run to the second parking spot, 5 merkins, and back, then to the second to last parking spot, 5 merkins, and back. Keeping going until you hit all 13 parking spots, then 2 extra merkins when done for 67 total.
The Cam Newton, #1
1 burpee
The Mike Tolbert: #35
Mosey to the first townhomes. Run down the main street, then down each side street for 5 merkins. Once you have run all 6 side streets, run back to the entrance for 5 more merkins. Total of 35.
The Greg Olsen, #88
Mosey down to the next townhomes, then down to the bottom of the entrance. Run around the oval lap, performing 22 merkins at each corner. 88 total.
The Thomas Davis, #58
Mosey over to the traffic circle. Run to the end of each road, 13 monkey humpers, then back to the circle. Once done with all roads, 6 more monkey humpers. 58 total
The Luke Keuchly, #59
Run to the end of each road, 13 merkins, then back to the circle. Once done with all roads, 7 more merkins. 59 total
The Kawann Short, #99
Mosey towards the entrance to the fountain for the next set. 33 dips, then down the road around the traffic circle. Repeato 3x for 99 total.
The Josh Norman, #24
8 derkins at the fountain, then down the road around the traffic circle. Repeato 3x for 24 total.
Indian run back to the AO for COM.
COM:
25 LBCs.
10 x Right leg cross crunch
10 x Left leg cross crunch
20 x Dolly
10 x Right leg can opener
10 x Left leg can opener
7 x Rocky Balboa Protractor
10 x Opposite toe taps
20 x Rosalitas
20 x Flutters
Moleskin:
Joker pulled a floor slapper and showed up late, wearing his below 20 degree gear. Apparently he didn’t know that there is a weather app and forgot to check it thisy morning. Luckily he didn’t overheat and pass out. Slapshot was thankful for the extra chest workout so he can impress the ladies at the YMCA pool this summer. Beaver impressed with his determination to the mileage and Uncle Leo was very concerned about the strange numbers that were called out for each exercise. He kept guessing what the numbers meant, until he was told whoever guessed the theme behind the numbers had to do a burpee. That silenced him quickly. I wasn’t sure how many miles we would get, but we got in 4.07 total, possible a new record for the site.
Six PAX show up to the AO to get the burn on! Gameboy shows up with an FNG cause he just doesn’t want to keep all the pain to himself….good move! The FNG’s keep pouring in and that is great to see. Let’s get it started…
Warmup Hairband mile around parking lot. Everyone circle up for a little pain…
COP: (Circle of Pain)
Mosey to the AO track for a little D, D, D, Dora 1…2….3! Here is how it went down…
The Thang:
Teams of two partners worked together to reach cumulative exercise goals of 100 x Merkins, 200 x Little Baby Crunches (LBC’s), and 300 x LSS. P1 performed as many reps as possible while P2 ran one lap around the track (1/4 mile). Flapjack until team goal is reached. Exercises are a top-to-bottom of body progression. Each team easily got in 1-1/2 miles on this one alone. But…not done yet…must. keep. going.
More Pain:
PAX lined up for an Indian run to the bus lot…the long way! From track past field house, around back ball fields to lot (more than 1/4 mile). At bus lot…time to…
COT: (Circle of Trust)
PAX gathered up around flag, our normal place of closeout. A little Name-o-rama and Flashcard took us out in prayer.
Moleskin:
PAX is getting better and better with recovery…the cardio is definitely helping, although sometimes not fun in the moment. A new FNG (Mason W.) shows that the PAX is getting out there inviting guys to join us…keep it up! Guys are showing up to get stronger and faster, while having vital fellowship in the process. Still look forward to continue the growth and building a solid group of guys who are tired of settling for the easy road. Let’s continue to push each other!
Next post Wednesday 01/20/2016 at 6:00am sharp…a quick 40 minute workout.
Thanks PAX for allowing me to Q.
-Flashcard
8 posted (a 9th was lost somewhere in the A51 AO – watch Twitter for formation of a search party) for the inaugural Ascent/Olympus convergence (ongoing, until it’s not) and a kettlebell (KB) clinic to introduce this versatile implement to the uninitiated and prepare them for future KB workouts at the site.
The Thang:
COP/Warmup:
Swing Progression:
Recovery & TGUs:
Clean Progression:
Snatch Progression:
Grab Bag:
Metal Mary (all with KB):
Extra Credit:
Done
COT
Announcements:
Ascent/Olympus – will continue to converge weekly at Olde Providence Elementary School until further notice. Format will vary from week to week, depending on the Q, intending to split between gear/KB and bootcamp workouts (watch weekly newsletter). Despite the format, options to moderate will be offered and encouraged at each workout – You v You.
Naked Moleskine:
What an honor to Q the first workout in the convergence of two of my favorite sites and to host a KB clinic to boot. Really looking forward to introducing gear to a wider pax audience and mixing up my own Saturday workouts between boot camps & gear.
Hopefully everyone came away with something today, whether new familiarity with KB exercises or just a good workout. The goal today was to spend a lot of time on progressions and form to provide a solid foundation for future workouts, so no effort was made to really count reps. For more instruction, of course, a professional is your best bet. Short of that, there is tons of good information on the internet, such as Dragon Door/RKC, Strong First, Pat Flynn, Dan John, but some of the best free information I’ve found is at BreakingMuscle by Andrew Read. Try this link to his Swing instruction, and from there, you can find his links to instruction on other moves.
A couple of us were discussing afterward some of the versatility offered by KBs. You likely noticed how winded sets of swings or snatches could leave you, while presses & TGUs were more of a grind. You can really tailor the workout to your desired goal (if you’re Q’ing or working out #sadclown) – I’ve had full grind workouts and full cardio/conditioning workouts and everything in between. When you’re not Q’ing, just adjust your bell size.
I’d be remiss if I didn’t plug our other Area 51 KB/gear options:
Oh, and The Mouth clocked us at 0.69 miles, much of it with weight, so we had that going for us too.
Thanks for the opportunity and honor to lead.
Aye.
11 PAX posted in the Gloom on this glorious winter morning at AO Impromptu for a beat down.
It went like this:
COP
50 SSH IC
20 Merkins IC
40 Imperial Walkers IC
30 Mountain Climbers IC
The Thang:
Mosey to the media in front of the school, run to the first light and did 1 rep of an exercise, second light 2 reps adding a rep at each light finishing at the last light with 7 reps, then sprinted back around the media to the starting point. Exercises were:
First set: Merkins.
Second set: Jumping Squats.
Third set: Burpees.
Mosey to the benches at school entrance for:
20 Incline Merkins IC
15 Decline Merkins IC
30 Triceps Dips IC
Mosey to the bus lot, grab a friend:
30 Biceps curl IC
30 Squats IC
20 Biceps curl IC
20 Squats
Mosey back to the front of the school and did 40 Dips IC.
Sprinted to parking lot and did 40 LBCs.
Moleskin
As always it was great to lead this group of great guys this morning.
On the sprint back to the parking lot YHC was second to Transporter when suddenly heard somebody sprinted pass everyone to catch up to me and it was Popeye, that guy is getting fast!, I think if the sprint was just a little longer he would have gotten to the parking lot first.
Everyone pushed really hard, very proud to be part of this group.
Announcements:
Union county convergence tomorrow FYC and Double E on Q.
Spartan free workout this Sunday morning at 9 am at Harris YMCA.
Thank you Transporter for taking us out.
So I had to skip out on my scheduled DZ Q back in December. Probably had to take my kids somewhere, or cut the grass, or rearrange the sock drawer. Who knows. But none of those excuses were as lame as Radar’s excuse of Yoga and Soccer practice.
Prohibition asked me on Monday to make up my Q this week which I was happy to oblige. The weinke called for multiples of 4 men. We had exactly 16. Sort of a good thing Radar had Yoga I guess.
Disclaimer – quite necessary this morning.
COP – No time for that.
The Thang –
Break into 4 groups of 4 men. Each group grabs one stone from the pile, one 50# sandbag from the trunk and one 45# plate for the trunk. Except for Prohibition who fished around to the bottom of the pile for the 35# plate. Way to step up. Teddy, Cheese Curd, and Turkey Leg were also the beneficiaries of Prohibition’s veteran choice.
As a team, get your sandbag, your rock, and your plate to the staircase of the Charlotte Catholic Parking deck as fast as you can. Pays to be a winner. For those doing the math at home that’s 1.5ish miles away.
Plank while receiving instructions:
At the deck, P1 & P2 take plate and do CMIYC Hariburners up to the set of cones half way and back around to the stairs at level 2. P3 does fireman’s carry with the sandbag up to the top of the stairs and back down. P4 does thrusters with a rock. P3 & P4 flapjack. When all 4 team members return do 20 Handclap Merkins. And Rotate. P3 & P4 do Hairburners to level 3 of the deck, while P1 & P2 do Fireman’s carry and thrusters. Finish with 20 Handclap Merkins.
Repeat the whole thing except come down the ramps and replace Thrusters with Louganis with a rock.
When all are done each team takes their sandbag, rock, and plate and heads back to McAlpine.
A little Plank work while we wait on the six.
Done.
Dead Cat Skin:
So unfortunately Mittens the cat didn’t make it across the street last night and lay dead on the sidewalk along 51 between Charlotte Catholic and McAlpine. As sad as this is, all would agree everything else in the workout sucked way worse.
McGee had the idea for the shortcut through the back field of the school to grab and hold the lead with his team all the way to CCHS. I think he secretly wished he took the long route to get a little more work in. Witch Dr’s 2.0, Rad, was crushing it out there too. The 14 year old was lugging a sandbag that nearly weighed as much as him and had to keep up with his partners Mermaid and Margo. Although he may or may not have taken the elevator down the parking deck on the fireman’s carry.
McGee, Flipper, Fault Line, and Dear Abby took the lead on both the out and back. Congratulations. I’ll get your prize to you next time I see you. You’ll each receive losing lottery tickets from last weeks Powerball. Just think how you’ll be able to tell your grandkids about the framed lotto ticket from the first ever $1B+ jackpot!!! Very special indeed.
Good work from my team of Hairball, Bounce and Spackler moving up and down 51. Big props to everyone for grinding through this one. As much mental as it was physical. No, no, it was physically more awful.
Chew on some ibuprofen today. Your going to need it.
Thanks to McGee for the send off.
-Alf
Announcements – none. Everyone was in too much discomfort to think of one.
Overdrive 1/15/16
Disclaimer given
SSH x 30 — 5 Merkins OYO
IW x 15 — 5 Merkins OYO
LSS x 30 — 5 Merkins OYO
Mosey to the track
2 lap Indian Run
1 slow inside lane lap
2 fast lap outside lane
Partner up for some running and
1-50 Lunges
2-50 Overhead claps
3-50 LSS
4-50 LBC
Mosey to the benches
4 stations
15 dips, 15 step ups, 15 derkins, 2 rail walks
rinse and repeat
Peoples Chair
25 extended arm lifts
25 extended arm lifts
50 extended arm lifts
Mosey to the parking lot
Partner up –GRAB A LINE –Plank walk 3 lines
5 close hand clap merkins, 10 LBC then walk
rinse and repeat then recover
8 signs of Suicide
suicide run to each of the 8 No parking signs markers
Circle up for hand slap merkins
cross body and slap hands with PAX to the left side
around the circle and back to the right PAX, repeat a few times
Mary to finish time out
Dying Cockroach x 15
Pretzel Crunch x 15
Rosalita x 15 Thanks to Hairband for for cadence
Moleskin:
2 of the Pax including YHC were running with a flat tire but that didn’t stop us just slowed us down a little bit! Hoodie and Shep both pushed hard today while Hairband and I wrapped some new ortho braces on the bum knees and tried to keep up! not sure we smoked any tires at Overdrive but my arms sure feel smoked!
Announcements:
Outland along with Pax from Overdrive and Thrive will take the short road trip to Commitment tomorrow the 16th for some fellowship and camaraderie with those on the other side of the county. See you there!
18 of Area 51’s finest escaped the fartsack for a run around the CCHS environs this morning.
The Thang:
Run to the shopping center at Carmel and 51 and circle up for COP:
Shopping center circuit:
Run along 51 to the picnic tables outside of the CCHS cafeteria for some partner work:
Run to Tartarus for the Moving Triple Nickel. The PAX count off in groups of 3. Group 1 heads to the leftmost staircase, Group 2 heads to the middle staircase and Group 3 to the rightmost staircase. Do 5 burpees, run up the stairs to the top and do 5 jump squats. Groups 2 and 3 run across the top of the deck to the Group 1 and 2 staircases, then descend. Group 1 runs down its staircase and shifts over to the base of the Group 3 staircase. Each group performs 5 burpees, ascends the stairs and does 5 jump squats, shift stairs and down. Repeat for 5 total circuits.
Almost time, so mosey back to the launch point for some Mary:
Moleskine:
YHC tried to come up with something a little different with the “Moving Triple Nickel.” The idea was to keep the PAX moving and keep the stairs clear so there weren’t any head-on collisions. Unfortunately, with the combination of Q adrenaline and being out of breath, YHC didn’t do a very good job of explaining. Next time, I’ll take Chelms’ sage advice and plank everyone up for the instructions. #cobains #HarderThanTheIronLotus
YHC tried to avoid his mistake from Rebel Yell and use his iPhone to record the names of the PAX. Unfortunately, there was a user error and the names didn’t record. I got 16 names (one better than yesterday!), but am missing one. Sound off in the comments and I’ll update. #cobainsagain [Added Gerber above. Thanks, Chelms, for the reminder!]
YHC has been posting off and on at Centurion for a while now, but this was my first Q. Hopefully, it won’t be my last! Thanks to Chelms and Margo for the opportunity to lead this morning. And thanks to the PAX for the patience with my attempt at some originality.
Welcome to Bolt, visiting us from Davis Lake. He went to college with Utah and decided to check out what we had to offer. He was pushing hard the whole time. I hope to see you back out there soon!
Announcements:
Running, just like NASCAR, can be boring, so that’s why most people run in groups. And most NASCAR fans associate with one particular driver and instantly identify in shared success or misery with other fans.
Running on a track, just like NASCAR, is extremely boring. That’s why in NASCAR they script rivalries, bumps, and crashes to make the 4 hours of left turns to have some variety. Just like NASCAR, we scripted some variety with the “floats” on the track. No watch or exact distance necessary. Just accelerate on the straightaways of the track (a.k.a. Strides) and jog or “float” the curves. You could do this to average a 6 minute pace or to just run 2 miles continuously while not focusing on pace. Effort is the key, and it is a way to get more ability levels to stay closer as a whole.
The way it actually worked out this morning was perhaps a little different for the pack staying close.
After the first mile to stay together through Bevington and make sure some new PAX knew where the key turns were for the way back, all of the PAX picked it up on Coburn (after a mile) to settle in. Gerber gave chase to Frasier and held on until the track. Would prove to not be the last time Gerber chased today.
Once at the track, a quick regroup and then we were off. Key instructions to 1) leave track for the 2+ miles home by a time that would get you back by 610-615. and 2) float the corners. Noticed most PAX seemed to grab on to a buddy or two #drafting. Even with Frasier laying down the pace and YHC tagging along, not many opportunities to pass out there, which means everyone was giving an honest effort. When a pass would occur, there was definitely no putting the guy into the wall in order to make the pass. Guess we weren’t quite all NASCAR today.
Hairball gets kudos for staying on the lead lap with Frasier. There may have been more PAX to do so, but if you don’t show up on Strava Fly-by (our activity here), you don’t get credit (unless YHC can identify you because he’s chasing you)!
Edit – several hours after publishing, Gerber was peer-pressured into joining Strava and posting his workout. Upon further review – credit has been given to Gerber for also staying on the lead lap!
Tuck and Bunker were laying down PRs on every lap today. It may have been because it was their first time running this course, but they were still PRs!
Leaving for the 2 miles home just before 0600, the PAX didn’t let up and kept the momentum going.
While StrangeBrew tried to pit at one point (despite his own instructions to look for the Stop sign before turning – he just turned at the wrong sign), he broke the pit road speed limit because he didn’t want to let the Prohibition pace car go by and then be a lap down. Broke his own PRs for the segments home – https://www.strava.com/activities/470093091
Prohibition, leading the chase pack on the way back to COT, was setting PRs (https://www.strava.com/activities/470088780). These were well-earned, not just given.
Ironsides was motoring on home stretch, fuel tank nearing empty, but watching the rear view mirror. That’s what happens when you set a ton of PRs (https://www.strava.com/activities/470088419) and go a full 10K at DevilsTurn. He coasted across the finish line on fumes.
Is Gumbo really that new to Strava, or why does his results say best 1 mile, 2 mile, and 5K of all time? That’s pretty strong following a great performance at the JoeDavisRun 10K.
News alert – Mr. Brady didn’t wring out his shirt at COT. Must have been near Absolute 0.
Gerber once again ran down Frasier, and Frasier pulling over to fix a flat tire certainly helped that, but it was pure honest effort by Gerber to keep reeling in the leaders.
Getting back well before 0615, everyone followed pre-run instructions. We had enough time to shame those not planning to participate in the BRR, make some announcements about da Vinci tomorrow, and head on our way pretty quickly.
Godspeed to Honeybee and Haggis in the Charleston Marathon on Saturday the 16th – track them at http://georesults.racemine.com/Harris-Teeter-Neighborhood-Food-Pharmacy/events/2016/Charleston-Marathon/track
Bib 231 and 318. May they be Swift, may the right muscles Twitch well, and may they avoid taking a Turn for the worst.
Bis wir uns wieder treffen,
Bratwurst
Cotton Tail took the lead this morning as 21 men including 1 FNG showed up for a good ole fashioned F3 workout. Knowing that Cotton Tail and his wife have 11 2.0s we knew this morning was going to be tough, disciplined, and no one would be able to shake him off his game.
The thang-
Mosey to the parking lot for some sort of COP. After the disclaimer was given a glimpse of the agenda was mentioned “there will be plenty of Merkins and Burpees”.
*10 burpees
*2 Merkins – 5 LBCs, 4 Merkins – 10 LBCs, 6 Merkins – 15 LBCs… All the way to 20 Merkins and 50 LBCs
*mosey to top playground by stadium concession stand – split into 4 groups. G1 burpees, G2 dips, G3 lunges, G4 run to parking lot and back. Rotate to next station when runners get back. Go through complete cycle 4 times.
*mosey down to track for 1 lap – each corner do 20 Merkins
* mosey back to parking lot for some Mary
The skin-
Great Q by the Cotton Tail himself. A ton of chatter during the COP until the Merkins went from “this is monotonous to this is getting difficult to when will we stop?!?” No chatter from Lobstah Roll as he knocked them out without breaking a sweat.
As we moseyed to the playground, instead of monitoring their own form and keeping themselves accountable, seemed like the pax was much more interested in what everyone else was going in their groups. “Peacock – get your hands out of your pockets and do some lunges!” “Cheese Curd – glad you’re back but you’ve got to do more than 1 burpee!” Just some of the comments which were heard…
Stone Cold mumbled something about beating the soccer guys on the sprints. Not a good motivation tool. Epic fail.
Lots of talk of Freedoms traveling red juke jeep! Sure to be an appearance @ Joust soon!
Dollywood was still busting chops for the “classic rock” of the 80s from Skunk Works! You need to grow up son.
Respect to sansei – you inspire more men than you know!!
Thanks to Yeti for EHing FNG Craw Dad! As names were being offered up Skywalker and Header got into a debate on who Gary Coleman played on 80s sitcom Different Strokes. What you talkin’ bout Skywalker?!? Header had it right – Arnold Jackson!
Great job Cotton Tail!