It’s a good thing that Puddin’ Pop reminded me on Tuesday that I was on the schedule to Q at Hydra today. It wasn’t on my schedule…likely due to the fact that Bugeater booked the date for me way in advance. I think that was back when Bugeater was posting at workouts…about three computers ago for me so not much chance it was going to get picked up on the calendar, but I digress. It was an incredible morning for a workout, so we went at it…
The Thang:
Jog to short track and run a warm-up lap, circle up in the middle (or in the parking lot for COP)
COP
Jog over to church – pick a good, non-running rock and circle up
Strength work
Return rock to its home and jog back to school – find a partner
Jog over to football field to repeat the same, but this time on grass
Speed work
(four sets of 2 cones, 10 yds b/w each set of 2, and 20 yds between sets)
Round 1
Round 2
Round 3 – Same as above, but on all fours (bear crawling) x2
Mosey over to the school for some peoples chair
Head back to were we started for COT.
Moleskin:
It was nice to be back at Hydra this week. It was my 4th post in a row and I’m definitely starting to feel the effect on my pencil arms after weeks of BRR training. Oh, and Spackler keeps following me around this week…first Fast Twitch, then The Charge, no Hydra. Good seeing you this morning Spack…well done posting after shutting down the Yellow Rose yesterday.
Tried a new exercise this morning I called the Rockette squat. Terrible name, but excellent for stretching out the legs. Lots of chatter about the pace, and criticisms of my form on the squats. #doasIsaynotasIdo
Nice work at the rock pile this morning. I applaud most of the pax’ rock choices. Ironsides, however, is a bit more fickle than the rest of us. I think he ended up with a pile of 4 or 5 rocks after going back multiple times to find the rock that was “just right”.
Q-fail on calling the partner get-ups in the parking lot…that one would have been a lot better in the grass…thus why we did the second set…in the grass. Form was a bit questionable, although I’m not entirely sure what perfect form looks like on that exercise, so who am I to criticize.
We concluded with some speed work. We managed to weave in and out of the cones, back and forth, side to side, without anyone getting hurt. The bear crawl set was particularly unkind.
Good work by all the men out there this morning, and T-claps to Gummy for running in. There may have been others that opted for the pre-run this morning…sound off in comments. As always a pleasure leading you all.
Good having one of our Wilmington brothers, SBS, join us in the gloom this morning.
Announcements:
Thanks to Gummy for taking us out in prayer during BOM.
Posted on behalf of Monk…
Gloomy Wednesday morning at the Charge with a full group highly committed men. Bullwinkle made it, even with sponsoring a kids slumber party the night before. Chowda arrived, albeit JIT, but also after a night on the town.
Our title event, Tunnel of Love, was easily handled by the PAX. AstroTurf on the PDS athletic field was helpful and PAX held on for 3 rounds and 50 yards, despite the rug burn and mouthful of rubber pellets.
The Thang:
COT
Mosey to track and partner up with partner 1 running clockwise and partner 2 counter clockwise. Each time partner was passed we did an exercise.
Little Mary on the football field
Mosey to goal line on athletic field:
Track work
Mary
Announcements
Happy hour next Wednesday at Mellow Mushroom on Selwyn at 5pm, 10% of proceeds to support building of bridge in Nicaragua
Final Happy Hour at Yellow Rose at 5pm in South Charlotte tonight
Happy hour at Taco Macs, Wednesday at 5pm in Chapter Room
Baracus closed with prayer
Since the PAX are now weary of hills, it is time to take a scenic tour on our flattest of courses, The Greenway.
We will leave the 4 Mile Creek Greenway parking area (Rea Rd & Bevington Place) at 0515. Bring your headlamp since it stays dark later and the greenway is a dark and scary place.
Running format is negotiable but it is suggested to use Marathon Pace with periods of vigorous Threshold Pace sprinkled in. Find these paces in the calculator at http://runsmartproject.com/calculator
See you tomorrow!
First day of Fall, first Q for YHC. Perfect bootcamp weather. Thanks to the 15 men that put up with me, and thanks to Wingman for the invite. It was an honor.
Thang
Mosey over to the shopping cart corral in front of Ulta. Ciruit of 3 pain stations, each w/ 2 exercises performed OYO.
Repeat circuit 3 times. Mary at end waiting for 6.
Mosey to bottom of Murderhorn. Plankorama waiting for 6.
Run up Murderhorn, AYG. Mosey back to Stonecrest for COT.
Molskine
My goal was balance. Hitting all the major muscle groups. Unfortunately I had to cut out a few things at the end, but there’s always next time. YHC’s VQ was a good lesson in time management. Strong veteran crew today. Makhtar N’Diayes and Dancing Chilcutt on the Stonecrest cheese grater were not appreciated by a few of the PAX. Maybe all of the PAX. Mumblechatter abounded. Frehleys led the way. How are your elbows? Mine feel like ‘Merica. Great take out by Squid.
Immediately before posting I learned about Yogi Berra passing away. The only PAX that I met for the first time today… Yogi. I don’t know what that means, but damn. Somehow this must tie into the fact that I have a “Yankee Face”, per Dredd.
Announcements
Mud Run registration extended to 10/3. It’s not too late.
19 Men decided to start their Wednesday off right by ignoring any warnings about angry Qs, and form police to post at Anvil and get better.
Couple Site FNGs – Disclaimer given
The Thang:
Instructions were given and off we went:
Pax told to divide into groups of 3.
Three stations:
Station 1 (The Timer) – picnic table covered area – 10 jump ups, 10 dips, 10 decline merkins
Station 2 – Playground – 5 Pull-ups, 10 donkey kicks, 10 burpees – rinse and repeat until you are relieved.
Station 3 – Exit 4 – Lunge walk down the hill – 5 burpees, bear-crawl up the hill – 5 jump squats. rinse and repeat until relieved.
Went something like this: 1 pax from each team went to each station.
Station 1 was the timer and only one with a set count. Once done they went to relieve the pax at station 2.
Station 2 pax did 5 pull-ups,10 donkey kicks, and 10 burpees and continued to rinse and repeat until their team-mate arrives from Station 1 to relieve them. They then run to station 3.
Station 3 pax lunge walked down the hill, did 5 burpees, then bear-crawled up the hill and did 5 jump squats – then continue to rinse and repeat until their team-mate from Station 2 showed up to relieve them. They then ran back to Station 1 for the jump-ups, dips and derkins and it starts all over again.
Goal was to get as many sets in in the 45 minutes and to keep moving. Think most got between 2.5 and 3 full rounds and everyone kept moving – mission accomplished.
6 MOM
Just enough time for one round of Mary – 25 x flutters in cadence.
Finished.
NMM:
This was a reused workout and it still sucks – no time to recover – this one is very much you against you, with the added motivation of knowing your team-mates are also suffering waiting on you to get to them.
For those keeping score – 3 rounds meant you did almost 2.2 miles, 100+ burpees, 40+ pull-ups, 80+ donkey kicks and lots of bear-crawling.
Everyone one was pushing hard out there – with lots of chatter. Lunge walking downhill and bear-crawling up was a definite crowd pleaser.
Its great mudrun prep – granted not as far as you will run during the leatherneck, but does help prepare you for the work/run format of the mudrun – 36 obstacles over 6 miles offers lots of stops for obstacles, then running to the next obstacle.
I also have to call out the absence of Voodoo who did HC to this workout after his SOFAWIB Q and subsequent calling out of the SITE Qs there for not posting. Could be that the Q smoked himself and didn’t leave enough for Anvil this AM – but think it was probably more of voluntary fartsack due to a late night.
Solid Crew today – YHC says it all the time, but it really is an honor and privilege to lead this group of men thru the gloom around this AO.
Thanks Mermaid and Young Love for the opportunity.
YHC is sure he missed something – was too busying recovering from O2 deprivation, so shout out below.
Announcements:
MudRun Sign-ups extended to October 3 – sign-up – it will be a lot of fun.
Spartan Beast – 13+ miles and 30+ obstacles – large F3 showing for this – Nov. 14th (Same day as Thunder Road)
Champagne Out.
No FNGs were present this morning, but I gave the disclosure to highlight my lack of expertise and professionalism.
With the 25 pax already assembled in a pseudo circle, there was no need to move right away.
COP:
Mosey down to the track for a warm-up lap.
Partner work: P1 run 1 lap, P2 completes called exercise
Move over to grass area:
Mary:
AYG back to the lot. Finish up with 10 burpees OYO.
Moleskine:
Announcements:
21ish PAX swallowed the #DRP for the speedfest known as Swift this morning by leaving the #Fartsack and making to the Ballantyne AO by 0515.
The THANG:
Moleskin:
Later,
Bratwurst
(Posted on behalf of Mr. Brady)
24 men came out ready to roll this morning. Started with a nice casual mosey down to Calvary Church. Nice and steady just to get the blood flowing. Then we spent the next 35 minutes doing a little thigh work:
The Thang
– Running back and forth across the field from the church to the sign at the corner of 51/Rea 3 times with 10 jump squats at each end
– Around the building to the courtyard for a little People’s Chair with leg raises. Each leg 4 times.
– Out to the parking lot for some Suicides just to get a little speed work in.
– Over to Entry 4 and running backwards up the ramp three times with jump squats at the top
– Mosey over to the North Face for some Triple Nickel: 5 jump squats at base, up the Face, 5 jump squats at top, repeato)
Mosey on back towards home. Stop at Davie Park and collect the 6. From Davie, it was an all-you-got run back to Strawberry Lane (short ½ mile). Still had a few minutes left so we did gassers in the parking lot.
Moleskine:
This morning was populated by fast guys recovering from the BRR. Lots of “this still hurts” being bandied about the group. Even heard someone asking Frazier about his bonk Saturday morning. You know it’s a good race when Frasier gets winded. But it’s been a week and change and everyone seemed ready to roll this morning. Tried to keep it fast paced. The best way to know if the workout is hard enough is to listen for Spackler. If he’s flapping his gums, you need to lift the pace. The chatter seemed to die down during the Suicides and definitely faded away on the Ramp.
Disclaimer: I’ve almost never seen cars on the ramp, but we had plenty today. Sorry about that.
North Face was the only reason we went to Calvary this morning. I couldn’t think of anything similar anywhere else. There was a fair amount of discussion about the Face being “closed for repair” and we should stay off due to “aeration and seeding”. Good thing Alf, Prohibition, and the other refuse-nicks were wrong. Turns out it was open and waiting for us. So much fun!
Thanks for coming out today. It was an honor to Q such a strong group.
Announcements
HH at Yellow Rose tomorrow. Watch for a tweet
Anson County launch on Oct 3. Check the schedule.
Palmetto Registration is open. Early discount for teams that sign up before end of September.
Have you noticed the tweets announcing the Q for the next day’s workout have gotten increasingly menacing? Just about everyone threatens pain and wrecked body parts. I upped the ante suggesting today’s workout could, possibly, cause one’s face to explode. Thankfully, to my knowledge that fate did bestow anyone today. Here’s how it went down:
At 5:30 the PAX descended Conlan Circle, across Brixham Hill Ave to the parking lot for a quick warm-up.
SSH x 20
IW x 15
Peter Parker x 10
Merkin x 15
Rock Hopper x 10
Next, we strode down the steps to Loch Ness’s first patio. Partnerships were formed and the instructions delivered.
Partner 1 – Run one lap
Partner 2 – 10 derkins, 10 step-ups (each leg), 10 wall jumps repeat until partner arrives.
Flapjack
Floyd Mayweathers x 10
Then, we ran to the next patio for a second set of partner drills.
Partner 1 – Run another
Partner 2 – 10 dips, 10 donkey kicks, 10 split squats (each leg)
Flapjack
After a quick plank sequence, we fled over the bridge to the Snyder-Lance parking lot.
Squat-o-Rama
Chair squats x 10
Sumo squats x 10
Tip-toe squats x 10
(in cadence)
From the lot, we turned left on Ballantyne Corporate and headed for the soccer field. Along the way, we did some crunches while the Six caught up.
When we arrived at the field, we noticed a mysterious green glowing lights lining a roughly 15’ x 15’ paved square. Guesses to its purpose and origins included a helipad, nuclear super-fund site and alien time portal.
Fearing not, we lined the luminescent square for mountain climber ladder.
7 in cadence
14 in cadence
21 civilian
28 civilian
35 civilian (My voice/count is a disaster at this point)
42 civilian
49 civilian
Total – 238!!
A short jog and bear crawl to the sidewalk, and a dash to the corner Ballantyne Corporate followed. We fluttered while we waited.
Indignious Peoples Run up the hill and we finished with merkins in the Vine lot.
Announcements
Bratwurst displayed the Area 51 cup which looks like a prize a 3rd grader would win for collecting the most recycling. Sign-up.
YHC will now site Q the Stonehenge Saturday workout with Mr. Bean.
Warm-ups
30 SSH
15 merkins
15 imperial walkers
The Thang
Mosey to school parking lot
15 LBC’s,
15 Dying cockroach,
15 Russian twist,
Rinse & repeated 3 times with a short run around the parking lot in between each set
Mosey to school playground
20 dips,
10 jump ups ,
5 pull ups
Rinse & repeated 2 times
4 corners around the school parking lot;
short run with a set of exercises at each corner
20 merkins,
15 derkins,
10 jump squats
5 count rest
Rinse & repeated 3 times
Mosey to stairs by the soccer fields for some ab time
Freddy Mercury,
Rosalita,
Protractor
Ran up the stairs by the soccer fields x 5
Mosey home
Jack Webbs to a count of 6