12 PAX arrived at Dromedary and were stunned by the odd gym equipment, cones, tires laying around what is usually a boot-campers haven. Not today gents, today we get country strong Union County style!
The Thang:
The Warm-Up:
Four Corners:
Run from corner to corner of the parking lot performing exercises at each corner, approximately 0.45 miles.
KB Refresher/Tutorial for those not accustomed to swinging bells regularly
Running out of time for the fun stuff, let’s move on!
The Main Event:
Form groups of 3 for Implements of Doom (IOD)
Rotate through until everyone has a turn and then move to next implement
Implements of the day:
Just enough time for some quick Mary:
The Moleskine:
It’s been awhile since I’ve Q’d Dromedary and it was great to see so many new faces. I’m sure most of you came expecting something different but hope you enjoyed the variety of doing some kettlebell work and the various implements. For those of you new to this it is a great way to strengthen areas that might normally not get worked as much in a typical bootcamp. The implements require you to engage your entire body to flip the tires, man handle the slosh tube, or inch across the pavement with metal plates. Kettlebells, while intimidating at first, are one of the best ways to expedite your fitness goals. Often viewed as a meathead or bro weightlifting tool, these actually create strength and lean muscle, not bulk. They have been proven to increase stamina, strength and even benefit runners by creating strength in the hips and core that are needed for sustained runs. Embrace the kettlebells folks, they are your best friend.
Great effort by all of you today out there, this was not an easy workout by any means and the 200% humidity didn’t help!
Great to meet some of the new guys today and I look forward to seeing you more often. Great to have Cornhole back this week. Short Circuit, you are a lucky fella. I had that name for 5 seconds before it went quickly to Johnny 5 and then Chanel #5. Things can go bad quick in the naming process!
As always it was an honor to lead you men today. Thanks for the strong take out Bananas.
Announcements:
POSTED by Mermaid for Iron Horse
20 men entered the brisk fall morning to slow trot through the weinke at Anvil. YHC notices someone who looked a lot like Radar in the parking lot but it couldn’t be him because he no longer posts. Still hobbled from the BRR – don’t like running. Disclaimer issued and off we went.
Thang
Slow mosey around the perimeter of the silky smooth Calvary parking lots.
COP
IW x 25 IC
Merkin x 15 slow civilian count
MC x 15 IC
Squat x 15 slow civilian count
LBC x 15 slow civilian count
Mosey to hot box (pavilion for Champs field) Partner up.
P1: run to playground. 2 rounds: 5 pullup/10 merkins/15 Sister Mary Catherine/run back to hot box
P2: 10 dip/10 derkin/10 jump ups. Flap jack when P1 returns. Plank o rama and side crunches x 15 each side. Rinse and repeat.
Mosey to parking lot.
3 Man Team Grinders
Did these for a while.
Mosey to rock pile and grab exercise rock.
After IH takes a hard one to chin demonstrating the Sumo Deadlift High Pull, commence with continuous rounds of:
10 x SDLHP/10 x Press/10 x Curl/ 10 x LBC. Mumblechatter about the smell of the rocks ensued and was started by Radar.
Mosey back to launch lot for Flutter x 29 IC. COT
Moleskin
Stifling heat and humidity this morning-good work by all. I think I kicked my own butt-in addition to knocking myself out. As always-great fun to lead the pax. If you have not Q’d, please get in the mix. If you are unsure, ask someone to help you. T-claps to Hops for the takeout prayer.
Announcments
HDHH at Mellow Mushroom (Selwyn) TONIGHT. % to benefit the Nicaragua mission trip. Eat and drink or pick up some takeout. Make an impact tonight.
Read your email and check out f3nation.com
From Mermaid: IRON HORSE NOW HAS POSTING PRIVILEGES FOR f3nation.com.
20 non women didn’t mind getting their hair wet this morning and are now even bigger and better than you.
COP:
Prying squat 5 count
Good Mornings x 10
Merkins x 20
The Thang:
Partner Up. Complete as a circuit. P1 does set P2 merkins flapjack after each set
3×3 Doubles
Squat
Press
Clean
Snatch
5×5 Doubles
Squat
Press
Clean
Snatch
Mosey to field
Leave 1 KB 50yds away
P1 – swings
P2 – run to KB, 5 goblet squats, run back
Flapjack to 100 swings
P1 – snatch
P2 – run to KB, 5 swings, run back
Flapjack to 50 snatches
P1 – overhead press
P2 – run to KB, 5 cleans, run back
Flapjack to 100 presses
Mosey back to lot. No Mary because Mary is for Mary’s which is why we call it Mary.
3×15
Lawnmowers
Tricep extension
Upright row
moleskin:
When the AO is under construction, use the tools you brought…and we did. Right out the gate, doubles. Plenty of moans before, plenty of groans during, and sighs of relief when it was over. Lots of big bells out there, I didn’t see any hardware that looked like an accessory, if I missed one, time to move up to a big boy bell. The rain held off, so if you fartsacked so your makeup wouldn’t run, you were wrong. The rain did leave its mark as we were all wet, except for Puddin’ Pop, he was just straight sweatin’. Great job by all. Skunkworks is no joke. ‘Til next time bros.
announcements: new 3rd F, Munchkin, next Monday, 6:30am Dunkin Donuts, Rea and Colony
Alarm went off at 5am and i immediately checked outside to see a steady rain. My first thought was “wow would i love to fartsack”, subsequently followed by “there’s a preblast, everyone will be fine, i won’t be missed”, and finally “they’ll probably only be 3 of us like my last sofa wib q”. Alas, duty calls, get dressed you bum and get going!
I went through the standard routine: drain lizard, brush teef, apply 1 extra swipe of deodorant as top layer over yesterday’s base, neglect to address my Semi-Gloss ‘esque morning hair, hock up sinus crud, cry, drink water, grab rancid work out gloves, proceed to AO.
And here’s what we did:
Partner-up accordingly
Opening mile: new route https://www.strava.com/routes/3411508
Baby track:
Playground:
Concession stand:
Batting cages: (very aggressive in hindsight)
Run through field back to baby track and repeat.
6:06 wrap-up by 5-0 for closing mile. Done.
Most completed 2-2.5 full circuits.
Review:
So Bushwood called me out yesterday in the preblast comments for not coming up with a catchy name for this workout, and i’ll admit it was a lazy miscue on my part. So i came up with The Manmaker. I also considered Legendary Loop and others but they were lame. This workout contained a fair amount of upper body work thus the name. It will be back.
Rumor has it Sundancer knows someone who spilled merlot thrice. Voodoo may or may not have been partnered with that person and was subjected to witnessing.
Kirk partnered with me despite my reluctance and pulled me the entire way. Thanks for the push. One day i’ll learn to not try and keep up on the opener…it wouldn’t be today. On my last partner derkin set i thought i was either going to spill or collapse; luckily neither. We all know Kirk is fast but his motor is impressive. He was stronger on the partner carries with me on his back at 190-195 than i was with him on mine and he’s 170.
Welcome to our brothers GOP, Sloppy and Becky from the Valley AO (new AO check it out). Great work out there today. This workout was not easy and you all crushed.
I saw strong work being put in by everyone. Icicle and Bel Aire stood out on the circuits. Voodoo and Talk Box pushing a strong pace on the closing mile.
Honored to lead and get stronger with you brothers.
12 men started their week off right with a trip to The Matrix
The Thang:
Half mile mosey around school to rear lot for COP:
Mosey up to playground.
Group 1 does circuit of exercises while waiting for Group 2 to run around school. Flapjack. Complete three rounds:
Round 1: Pullups 10x, dips 20x, merkins 20x
Round 2: Jump squats 10x, dips 20x, derkins 20x
Round 3: Squats 15x, hanging knee-ups 10x, burpees 5x
Mosey to basketball courts.
Suicides
Heat 1: straight suicide, no exercise at end-points
Heat 2: 5 merkins at each end-point
Heat 3: 5 squats at each end-point
Break for wall-work
Wall sit; arm raises x50
lunge walk to curb, mosey back, 20x incline merkins
Wall sit; arm raises x50
Long jumps to curb, mosey back, 20x derkins
Heat 4: 10x Flutters at end-points, 10x LBCs back at start
Dollies x20
Bicycle x20
Mosey to front lot; AYG sprint back to launch point
Moleskine:
Announcements:
MudRun: Sign-up by Saturday 10/3. Extra spot on Squid’s mudrun team (Pop Tart has broken toe).
###
19 Men headed out into the dark and rain (again) to take the road less traveled at Fast Twitch.
The Thang:
Run out of school and head East down 51. Stop after half mile and do 20 Squats OYO. Run.
Short COP at Arboretum with Imperial Walkers and Romanian Dead Lifts. Realize balance is a significant gap in skills with many of the PAX.
Cross at the traffic light and down Arboretum View Rd. Wait, What, Where?
Hard pace down Arboretum View to the end. .5 mile-ish. Plank for the six.
Around the large obstruction in the street which apparently separates the haves from the have something else’s in the neighborhood. Not sure why it’s there but no cars are getting around it.
Take a right down Swan’s Run Rd and then a Right on Swan Meadow (or maybe Amanda?) I don’t know. The “Google” and the street sign said 2 different things. Gather at the corner of the big U shaped loop for the main event. Run 1 mile pace around the U (⅓ mile). Slow mosey recovery jog across top of U back to the start. Repeat for about 20 minutes. Most got 5-7 laps.
Run back to big obstruction. All you got back down Arboretum View to 51 then run at your own pace back to SCMS.
COT:
Mall cop joined us after showing up a bit late and searching high and low in Rain Tree for us. Does that make it 20? Not sure. Thanks to Flutie Flakes for the take out.
The wet and pruned moleskine:
A little something different for the Fast Twitch crew. I don’t think we have ever been back that way on a workout. Thanks to Purple Haze for convincing most of Centurian that this was a solid workout. Those guys seem to travel in packs. I like it. Remember when the old Centurian, Chelms, used to post at Fast Twitch? Yeah, neither do I. I figured I would get more heckling from the crew #Spackler for the change of venue. My guess is the fast laps around Circles End Circle (Um, that is the name of the road?) kept everyone too out of breath to gripe.
Speaking of the Centurian crew, Mermaid loaded up 3 other guys in his #BRRVan for the ride home. Does he start pickups at about 4:30 for this workout?
Welcome to FNG Brad (Mermaid’s neighbor). Nicknamed “Utah” We’re going to say that’s because his favorite movie is Point Break and favorite actor is Keanu Reeves. At least that is the story we tell the families.
For the record: This backblast is up before Turkey Leg’s backblast from yesterday’s Matrix. Thanks.
HDHH: Special edition this week. Go to Turkey Leg’s house to move his furniture and drink his beer.
Anson County Launch this Saturday. Clown car leaving from Sun Valley High School at 6:00AM to support the first workout at 7:00 AM at Anson County High School. See Glass Joe for details.
Thanks to Flutie Flakes for a solid take out.
Always a privilege to lead the men at Fast Twitch.
-Alf
Due to the persistent precipitation, the PAX headed for the nearest parking garage.
Warm-Up
SSH x 15
IW x 15
Merkins x 10
Poker Run
Four decks of shuffled cards were set out. Each PAX selects one card and does the exercise using the chart below. The exercise is done on each landings of the parking deck on the way up (.3 mi).
2 Supine Burpees
3 Burpees
4 Jump Squats
5 Diamond Merkins
6 Freddy Mercury
7 Merkins
8 Squats
9 Dolly
10 LBC
Jack (11) J-Lo
Queen (12) Mountain climbers
King 13) Plank Jacks
Ace (14) Flutters
After 30 minutes, time was called and the most cards accumulated was 4. Game over.
Frehley took over and went right back to the list. He went up and down the ladder adding in some extra pain along the way. The set was finished with a variety of 50 merkins and Mary plus 5 Burpees before heading back to the launch.
MOLESKIN
Overall great work by the crew today. Mario was the clear leader on the poker run. Bratwurst brought his 2.0 who had no trouble keeping up with the pack. Tolkien was a few minutes late ended up a did his own thing in a different parking garage. He did make it to COT and bagels. Oh, and welcome back Mic Check (short timer….)
At 0515 on Tuesday, the only Charlotte area running workout South of 1-485 will launch from the Vine American Kitchen in Ballantyne into the soupy gloom (forecast 69deg F with 96% humidity) for a speedfest. Option starts at 0500 for a course preview and some 2nd F.
The THANG:
Virtual Shovel flag was planted and lots of pax starting emerging from their cars. YHC thought there was some sort of Pre-run with all the cars but only 3 pax standing in the lots. Then like bees to honey they gathered together. Disclaimer stated and we started our mosey around the parking lot to pick up a latecomer or two.
The Thang:
Mosey around the lots once, then Hand walk (10-15 yards), mosey some more with butt kickers, high knees, karaoke
Down the track (watch out for the mud); To the Field
NOPE; (audible) Field Closed, gotta respect the property management’s request.
Stay on Track for
SSH x 20
Lateral Lunges x 10 ea
Mountain Climbers x 20
Merkins x 15 (slow and fast cadence)
Low Slow Squat x 15
5 Burpees OYO
Mosey around track to opposite side: 5 Burpees OYO
Mosey back to Start: 5 Burpees OYO
Back up to Parking Lot for Modified Gopher
Pax 1: Cinder Blocks- Curls, Presses, Tricep extensions, Squats
Pax 2: Down to Track and 100 yard dash (timer)
Pax 3: Down between Baseball fields for Derkins, Dips and Step Ups.
Rinse and Repeat twice
Everyone back to lot for Mary:
LBC x 20; Dolly x 20; Heels to Heaven x 20; Protractor; Rosalita x 15
Finish with Merkins x 15
Naked Moleskine:
Yes, YHC usually takes Monday off but how can you turn down Simba when he asks you 3 months out to Q. Thank goodness he reminded my yesterday!
Base Camp has some numbers! Lots of Pax sleaking out of their cars and into the gloom. Great to meet some new faces.
The posted field threw YHC off a little this am but Fireman Ed now tells me that he usually ignores it. He just pointed it out today because he didn’t want to get muddy and messy from the football field. Audilble called and we stayed off the field.
YHC should’ve had 49er there to help me with the Gopher. That was an instructional fail but the pax quickly caught on and worked hard with each station.
Stay Puff (Respect) is strong out there, wearing his Youth Counselor shirt. He said he slept in it….interesting, dedicated..either way, thanks for taking us out this am.
Baracus says he hurts just about everywhere, then proceeds to “let loose” on the lateral lunges to extend the pain to the pax next to him. #gross
Heartbreaker loves the MudRun but loves the ride back even more.
Good to see Young Love back out in the gloom after his BRR injury. He seems to have recovered and ready to go 100%.
Announcements:
New 3rd F starting next week at Dunkin Donuts (Colony Place- Colony and Rea)- Mondays at 6:30am
Yep, only three pax joined up on a cool misty morning to start off their Saturday in good fashion at Ascent. Pele planted the Shovel Flag, Nuke came rolling in on two wheels and then we were off.
The Thang:
Warm up lap around track; another one with butt kickers, high knees, karaoke; then we do some stretching: Hand Walk, Inverted Hamstring x 20, Lateral lunge x 10 each
Mosey To playground for modified Murph:
5 pullups, 10 merkins, 15 squats rinse and repeat for 15 mins
Recover jog around field
To concession stand area:
10 Derkins, 10 Step-ups (each leg), 15 Situps (old school); rinse and repeat 3 times
Mosey through woods to neighbor hill for 7s:
Jump Squats at bottom; Diamond merkins at top
Back to Basketball court for Mary:
Mason Twist x 20
Dolly x 20
Flutter x 20
LBC x 20
Mosey to Wall for People’s Chair with 20 airpresses then 20 Donkey kicks; rinse and repeat
Mosey back to cars for COT
Moleskine:
Solid performance by all 3 of us out there. The mist and cooler temp are a nice welcome. Don’t let a little weather keep you from posting.
Nuke seemed to like the 7s on the hill
Ok, so what’s the deal with the 6am ulitmate frisbee game? YHC hears that this has been going on for the past couple of Saturdays. Interesting….
Thanks for letting me lead Ascent. It was a pleasure.
Pele, thanks for taking us out. Pele works hard out in the gloom and always seems to have a smile on his face. #encouragement