Nobody on the schedule to Q, Glass Joe was out of town and I am the other site Q so my responsibility, just one problem. This #dusty knee that has had me sidelined for 2 months. How to solve this problem? A kettlebell 0.0!
COP
Little arm circles 10 forward 10 backward
Bid arm circles 10 forward 10 backward
Imperial Walkers x 15
Peter Parkers
Thats right, #f3heresy, no SSH.
The Thang!
Grab the bells and circle up and partner up!
P1 10 Good mornings
P2 Merkins until P1 done then flapjack 2 rounds
P1 Goblet squat or teabaggers x 20
P2 Carolina Dry Dock until P1 done, flapjack 3 rounds
P1 KB Lawnmower 10 left 10 right
P2 LBC until P1 done, flapjack 3 rounds
Drop bells and time to meet my friend Jack Webb!
You know the deal 1 merkin : 4 air presses up to 10 merkins : 40 air presses.
On your 6, in a circle with feet together. Russian twists in cadence, on the count pass the kettle bell to your left. x 3 times around the circle.
MOM
Dolly x 15
Flutter x 15
LBC x 15
Leg raises x 15
Rosalita x 15
Freddie Mercury x 15
DONE! Wait, what’s Mayo doing over by the tree. (Explanation later)
Moleskin:
Three strong men shed the #fartsack… Wait who is this pulling up? MAYO! Four strong men!
I have missed Skunkworks in this year of injury I have been living in so it felt awesome to break them back out! I definitely see a kettlebell workout in the future for Union county but in due time.
So the pace was a little slow because I wanted to demonstrate different moves and make sure it was understood so nobody hurt themselves.
Kettlebells also prove that you don’t need to run to get a good workout it is a great tool and if you have never done it we have some great AOs in the area to give it a try. Jack Webb is always a smoker especially after swinging bells. Hopefully everyone felt I honored your time with a solid beatdown!
Best quote of the morning goes to Mayo…
“Hey, at least I can make it to the end of a workout now before puking!”
Yes brother, stick with us. It doesn’t get easier but you get stronger.
Announcements
Tomorrow at Outland 2 year anniversary Q for Horsehead and VQ for Happy so come out and support these guys!
Always an honor to lead!
Perfect morning for some OCR run-heavy training at The Brave. Cars kept pulling in and the pax appeared ready to get after it. Site Q’s Champagne and Fire Hazard among the pax. Madame T is on IR. Heal up brother. YHC disclaimed the group and included statements about safety, pushing limits, and being mindful of cars as several road crossing were to occur. Off we went.
Thang
Brisk pace mosey down Brixham Hill across Bally Corporate to the Bull Ring.
COP
SSH x 10 IC
Merkin x 10 IC
Lap around the Bull Ring with bear crawl for final 40 meters. Plank to regroup. Exit Bull ring and cross Bally Corporate. Left up the hill to the bridge. Plank at top. Squat OYO to regroup. Brisk mosey back down Bally Corporate. Left at exercise trail to Loch Ness loop. Left on loop. Stop at 2nd Corporate building. 5 Double Merkin Burpee OYO. Continue loop past exercise trail entrance to stairs at first Corporate Building. Up stairs.
Brisk mosey up Conlan Circle past the launch lot. Continue to closest parking deck. Quick Mary to regroup: Flutter x 15 IC. Run to top of parking deck. SSH IC to wait for six.
Run back down the deck to the entrance point and back over to Conlan Circle. Right on Brixham Hill. Back to the Bull Ring.
Plank o rama to wait for six. Pax given 2 options: run another Bull Ring lap or stay at entrance for Mary/Merkin. All pax decided to take another lap. More plank sequence to regroup. Repeat run up Bally Corporate to the bridge. Jump Squat to regroup. Frasier and Haggis knew where we were going by now and separated themselves from the group with fast running. No surprise these guys are two of the Clandestine SOB team who currently hold the A51 Mud Run trophy from the Spring run. If they were running 10/24 YHC would consider them contenders for the Busted Paw. Strong work men.
Brisk mosey back down Bally Corporate. Left at exercise trail to Loch Ness. Continue to building 2. Decline plank to wait for six. Derkin x 15 IC. Continue around loop. Exit at hotel parking lot. Plank series to regroup.
Back up to Brixham Hill. Right on Brixham. Brisk mosey to corner of Brixham/Bally Corporate. Turn around and continue mosey back up Brixham. Right on Conlan Circle to launch lot. GPS clicked 6.2 when I got to my Jeep to get my phone.
COT
Moleskin
Wanted to provide the pax with full Mud Run distance. Let the legs feel 6.2 before running the race. Strong crew out today with all pax pushing hard with several less than a week removed from the BRR. Haggis played some chase with Frasier and the rest of us watched from a ways back. Haggis called Frasier something like a frustrating, impossible to catch rabbit. He was holding his own. We lost Outback along the way due to some type of pain manifestation. Hope it is nothing serious. Really strong work by all today. This crew is ready to attack the Leatherneck. A pleasure to lead this fine group of men. T-claps to Champagne for a strong take out prayer.
Announcements
Mud Run registration extended to 10/3.
Spartan Race in November in Winnsboro. Champagne can enlighten you on details or check out the website.
Read your weekly email, peruse f3nation.com, and Twitter to stay in the know.
Shovel flad was planted and nine strong (including 2 fngs) got after it. This workout felt right, perfect group of guys and nice little beat down if I do say so myself.
The THANG:
Circle up 25 x SDH
Run .25 mile down to greenway
Circle up
25 x squats
15 x merkins
20 x prisoner squats
10 burpees
.5 mile
lunge walks
bear crawl across bridge
circle of pain
20 x squats
10 x jumping lunges
20 x squats
10 x jumping lunges
10 burpees
.25 miles to park
set of 11’s over fence and merkins
20 burpees
partner up
.25 partner carry
.75 mile partner carry to school
2 minutes of Mary
The MOLESKIN: Got some steady regulars at the Valley and this workout is gaining some traction in the hood. Exciting. Both FNG’s stayed the course and tight with the pax. I later heard from Forrest that he could barely walk by 2pm. My focus of running and lower body put the undercarriage to work. Thanks for the privilege of adventuring with me in the gloom.
Strong takeout from Beckie. #grateful
Peace on your week,
GOP
16 Pax (setting a site record only days after BRR) set out to work on running better, faster, stronger, yeah stronger, that’s where we’re going with this one…The formula at Mountain Goat is generally not too difficult, do some structured running and get better at it. Same thing today except add kettle bells, no you did not read that incorrectly, add kettle bells. Adapting a US National Tomato Triathlon team workout to scale it down the thang went something like this:
Warm up mile towards Starbucks, don’t get close enough to smell the coffee though
Some dynamic warm up with:
20 Heel walks straight, out, in and jog to street light
20 Toe walks straight, out, in and jog to street light
20 butt kickers and jog to street light
Pax are now at the bottom of the Coburn hill where curiously a row of kettle bells sit in the grass and the rest of the workout is explained as:
10 kettle bell swings (or 20 squats, remember, modify as needed)
Hard run (ideally about 80% of sprint) 100 yards (or so, we timed it at first to scale for all pax)
light jog back and repeato – 5 times and regroup, then 5 more times and regroup and then 3 more times and regroup
Cool down run back to the school, the 12 picks up the 6 when they hit the parking lot and then some plank work to finish off the time, well maybe YHC called it a minute early, this one smoked me.
Given that YHC is not a professional I basically stole it from someone who is:
http://running.competitor.com/2014/06/training/kettlebells-hill-killer-workout_22120
but the idea is to mix it up to work the muscles hard at the end of the hill sprint, sure seemed to work for me. Also given the number of meatheads (purported meatheads but pretty sure they’ll do BRR next year, heard one nameless meathead propose a 36 man team) in attendance it was good to help those pax that needed some help, thanks guys.
NM:
Serious T Claps to Slim Fast, thanks to some poor Q’ing on YHC’s part, he not only had to lead Sensei but ran with a kettle bell the warm up mile, serious apologies there, poor communication, no excuses offered as none are sufficient. Great effort by the pax out there, Kilowatt continues to get stronger and faster, Geraldo kept passing YHC and Freedom found a rhythm and just kept it up the entire time. VooDoo and some of the other meatheads eyes lit up when they saw the bells, something for everyone today. Saw a lot of serious effort out there really hard to call them all out and frankly that workout smoked YHC to the point where I don’t think I remember everything. Really appreciate feedback either directly or in comments below on the format, I know it’s different than what we normally do but to work on prep for the mile time this one was focused on finishing strength.
Annoucements:
Mud Run sign up obviously
Volition half marathon near Lake Norman, Stump Hugger has the details
The entrepreneur event at White Water Centre, it’s on Twitter and the website I believe
Great send off by Freedom today, keeping us strong where it counts!
Great lead by Smokey! Here is his recap:
14 PAX showed up in the gloom for Peak 51.
The Thang:
After some side straddle hops and traditional Imperial Walkers, a slow mosey lead us to the parking lot for three different sets of suicides. At each light post (3), stop and do the following:
1. LBCs x10 rinse and repeat with
2. Merkins x10; rinse and repeat with
3. Burpees x5
Another mosey led us to the track for Laps of Luxury. We started with seven pull ups using equipment in the middle, then run a lap. We laddered down from 7 to 1 pull ups with a lap each time.
Next, we headed over to the baseball field where we set up a rotation of 10 step-ups for each leg on the bleachers, 20 LBCs in the right field corner, and 15 Merkins in the left field corner (some rebels did air squats). We rinsed and repeated 3 times
Mosey back to the cars for some beloved Mary. Done! A little over 2 miles covered!
Announcements:
1. Mud Run sign-ups continue
2. EOThirst for Oct 4 (Sunday). Check email for sign-up details.
With weinke in pocket we were off promptly at 530.
The Thang
20 x Imperial Walkers IC
15 x Merking IC
Fellowship Pace to the Playground
count off by 4s
1s and 2s
30 Pull-ups
60 Squats
3s and 4s
50 Dips
40 Derkins
Finish your set and plank in the middle
Flapjack
A squirrely MicCheck played leapfrog with PAX holding 6 inches. YHC Feels he was on to something.
Mosey to the Rocks Nest
Grab something to challenge yourself
30 Curls Civilian Count
30 Overhead Press
30 Tricep Extensions
Repeat
Mosey to Stop Sign at bottom of the Murderhorn
Instructions given to give her all ya got. One time up. Lets beat those @strava records!
Back at the Maul
remember your number
1s – Balls-to-the-wall-walk
2s – Bear Crawl and take a lap
3s – 5 Times up the PL Hill
4s – Merkin Suicides (5,10, 15, 20)
~ 5 Minutes of Mary
Starting Position Move for all exercises is 6 inches
Keep your head down and lower back flat.
30 x Dolley
30 x Flutter
~40-50 LBC (move until time is up)
Naked Moleskine
Pleasure as always to take lead and challenge each other. No breaks other than short explanations. Give it all you’ve got. Take a breather when you need it. YHC was certainly about to fall over after the jaunt up the Murderhorn (MH). Speaking of the MH, There were some serious contenders out there today. Pretty sure YHC saw Cold Cuts winning out the gate #smokeboots. Next time it will be timed. Remember it, that way you can track your progress. You choose the pace.
Officially Fire Hazard claimed second prize today out of all-time @stravas for the Murderhorn. YHC has now moved to 4th (18 times on that thang). Sound-off in the comments for who made king of the hill first! There are fewer GPS-holders than PAX.
Under a clear sky and cool temps – 13 beasts showed up at ELE to swing their way to mad gains. Apparently, several were still trying to cure thier BRR Hangover, with 3 Pax deciding to knock out 3 miles as a hair of the dog prior to the KB beatdown.
As the clock struck 5:30 it was time to get started…but wait I can’t figure out my sons bluetooth speaker. Soul Glow to the rescue as the rest of the pax were disclaimed we had glowing Tunes and could officially begin the workout.
Warmup:
SSH x 20 IC
20 2 Handed Swings OYO
Diamond merkin on Bell x 10 IC
20 Right Handed Swings OYO
Stagger Merkin Left Hand on Bell x 10 IC
20 Left Handed Swings OYO
Stagger Merkin Right Hand on Bell x 10 IC
Imperial Walker x 20 IC
Main Thang: Single Arm Stacked Ladder/or Pyramid
2 One Handed Swings, 2 Snatches, 2 Cleans, 2 Shoulder Press
Switch Hands and complete same reps and exercises
Ladder up with same exercises to 4, 6, 8, 10 then back down 8, 6, 4, 2
25 LBCS for early Finishers
Second Main Thang: Two handed Ladder
2 – 2 Handed Swings, 2 Goblet Squats, 2 Upright Rows, 2 Good Mornings
Ladder Up with same Exercises to 4, 6, 8, 10 then back down 8, 6, 4, 2
25 LBCs for those that finish early
Plankarama with several variations and extended holds in each
-For the numbers guys- that’s 100 single arm swings, 100 snatches, 100 Cleans, 100 Shoulderpress – 50 two handed swings, 50 goblet squats, 50 Highpulls, and 50 Goodmornings
TIME is CAllED.
Moleskin:
YHC saw a late tweet from TR about a #MeatRun prior to the KB’s and took the bait. Last time I tried to market the pre-kb run at Meathead I ended up running solo #poormarketing #targetmarket? – so I was trying to keep by BRR teammate from sad clowning along 51. Good to have Horsehead join us for a healthy 5k this morning. Likely keep that as an option for anyone wanting to stretch the legs a bit before lifting.
Having been away from the Bells for a month and half – there would be no doubles this morning- #nexttime. Plan was to keep it simple with high reps of meat and potatoes in the form of the ladder (or pyramid) of pain. Pretty sure it worked out, not a lot of chatter from around the circle as everyone was bringing it. Meathead pax have been getting stronger and everyone in attendance had their game face on. I was totally smoked by the time we hit 10 reps and had to take a few breathers along the way. Going to take a few weeks to get the strength back.
Witch doctor was slaying it this morning, heading up and down the ladders with efficiency – obviously he has been posting a lot lately. Bananas, Brown and Chanel were wielding some heavy metal on the other side of the circle as is their MO #gains. Hightide, Soul Glow, TR and Horsehead fresh off the BRR were back to Bells and didn’t skip a beat. Bulldog and Arena were showing no signs of fatigue as they were early finishers all morning. Gullah and Destiny had several bells between the two of them as they opted for some variety during the high reps. Better to finish a rep with good form at a lighter weight than not at all. YHC certainly employed the same strategy this morning.
Enjoyed the opportunity to lead the great men of MeatHead. Great way to start the day and one that we’ll feel all day long.
Announcements:
Starting a new book this friday at Compass
New Anson County workout launches on Oct 3rd. Would like to have some A51 Men help launch.
18 PAX showed up, but 1 was missing.
5:30 rolled around and we didn’t see our Q or his Porsche, so Chipotle and I tag teamed this work out on a whim.
Heartbreaker:
Mosey to lot in front of the Regal. 1 FNG this morning (Gerber), disclaimer was given.
COP: In cadence
-SSH x25
-IW x20
-Merkins x15
Mosey to the Fountain and partner up:
-Partner one run around one building while partner does combined exercise, then flapjack till finished.
-Dips x150
-Step ups/ Jump ups x100
-Derkins x50
Chipotle:
Mosey to side lot by Target.
COP:
Chipotle ran the gambit on crunches this morning, not sure I remember them all, but something like this.
-Regular Crunch x20
-LBC x20
-Toe Tap Crunch x20
-Left side Crunch x20
-Right side Crunch x20
-Opposite Toe touch Crunch x20
Very slow mosey (more like a walk) to the first speed bump behind Target.
Merkin Suicide Ladder:
-At each speed bump do Merkins, starting with 10 and on down. Time ran out and we had to mosey.
Stopped at the corner of the Theater, 2 single file lines with 1 partner in each line, for a mad dash to the launch spot. Next guy goes when the guy in front get half way there. Plank when done, partner waiting to run does squats. Great job by Chippy to call the “Go’s” on this.
Circle up, count was 18, Name O’Rama
BOM
Moleskin:
Welcome to Gerber (FNG) brought out by BOG, great job man, hope to see you back out soon.
Most of us got to the 5 to 6 Merkins on the Merkin Suicides, with the exception of Kid Rock & Beaker who I think we probably around 3 to 4.
As ususal Frehleys made a lot of non-verbal comments, enough to offend Pop Tart into moving to the other side of the COP
Awesome group out here today, the weather is changing quickly, enjoy these brisk mornings.
Thanks to Chippy for running most of the Q this morning, maybe he was extra willing and sympathetic to Crabcake’s situation since there was a similar situation at Bagpipe this week
Commish is on Q next week at Rebel Yell
Thank you to Frehleys for taking us out & God Bless his Tigers tonight against a bad Louisville team.
Announcements:
Mud Run- Sign up’s still open; if you need a team get with Mermaid and he can assist.
Indian Trail- On Recon right now for new Tuesday Moderate Workout AO @ either Indian Trail Elementary or Sardis Rd Elementary. Starting with Sardis next weekend for a test run. Official AO will start sometime in early October. Keep your eyes out for this one.
13 Pax posted at Hydra today thankful for the beautiful weather and police escort, alas the police carried on and did not join. The idea was to do some pull ups and something a little different which went sort of like this:
Warm up run around the school:
COP:
25 SSH
10 BOYO
20 IW
5 BOYO
15 Mtn Climbers
Partner up for partner AMRAP pull ups +2 and repeato
Mosey to the small track
Someone left a bunch of stuff out at the track so the pax decided to pick it up and put it down a bunch of times:
Partner 1 Do exercise at the litter station while partner 2 runs a lap and flapjack then move on to the next station
Battle Rope
KB Push Press
KB Row
KB Swing
Calf Raises
Medicine Ball Toss
Jump Rops
Sand Bag Squat
LBC’s until everyone complete the round
Repeato
More LBC’s and that wraps up the workout
NM:
Great effort by the pax, those that needed to get the legs moving after BRR had the chance to do it in doses to stretch it out and also strengthen in prep for next year. Not a lot of mumblechatter but seemed to be more due to pax needing more sleep than anything else. Burpees would have been skipped but since RS was in attendance the burpees were had. Write up corrected to add One Eye, was easy to miss out there since he was so crazy fast (unfair).
Announcements:
Mud Run sign up
BRR for next year (I think they were kidding but just in case)
23 men decided to come to Death Valley this morning. Many of those men were still in quite a bit of pain from the BRR. Some of these men chose Death Valley as a recovery workout. Yeah, that’s pretty much what they got.
The Thangalang:
Mosey down the dark, rocky, dirt, crackly path around the baseball field and onto the outfield for a little COP:
Mosey back up to parking lot and partner up. Partner 1 grabs a cinder block while Partner 2 does some plankorama. Partner 1 carry cinder block to end of parking lot and back (approx. 200 total yards) while Partner 2 does called exercise. Flap Jack.
Partner 1 does called exercise with block while Partner 2 runs around parking lot. Flap Jack after each round.
Partner 2 returns cinder blocks while Partner 1 does some Mary. (Gas Leak #1)
Mosey over to school wall and line up for people’s chair. (Gas Leak #2) Air Presses for a 50 down up count.
Mosey back to end of parking for some wind sprints x 3 rounds.
COT
That is all.
Moleskin:
Great group of guys out there this morning including FNG TELEMUNDO!!! (Dave S.). Great work out there and come back any time you are in town. You are welcome to kick start F3 Manhattan. I’d love to visit!
Iron Horse stated right out of the gate that he chose to come to Death Valley over Anvil squarely because DV would be easier with YHC at the realm. Fair Enough as I was definitely struggling from the BRR. My brain was clearly struggling at times this morning, as well (Air Press counting, obviously making some things up as I went, checking the watch…checking the watch…checking the watch). I do remember Gummy saying my air press count sounded like a dying fire alarm.
Lots of mummblechatter out there this morning. Started with your site Q Semi-Gloss requesting merkins in the COP. Continued with Spackler requesting burpees as the first partner exercise. Radar must have still been angry from the BRR because he decided to smash his cinder block. Good Hands had to pick up all the pieces as if he was Purple Haze. Good Hands has a solid future ahead of him as Radar’s #2.
We also had a couple of gas leaks this morning. The first came from Horsehead during some Mary. It sounded like wet gas. The second was coming from the school gas line. Run Stopper quickly ran off to alert someone in the school. The little guy in all black tights went running up to a school at 6am. #Smart. He said “it’s been reported”. Pretty sure I saw blue lights coming towards the school on my way home.
Again, great group of guys this morning. Thanks for letting me lead and hopefully we shook some of the achy-ness off from the weekend CSAUP. Next week should be back to a normal heavy hitting Death Valley workout.
Until next time,
Prohibition