25 men celebrated the cooler weather, the return to CDS and the end of the BRR at Skunkworks. It was nice to have the old crew back together. Here’s what we did.
Warm-Up
– SSH
– IW
– Merkins
– 50 swings
Farmer Carry
– Partner up w/ like-sized KB
– Partner one: run w/ both KBs, Partner two: 5 burpees and chase
Hill Suicides
– Run to first median and back, second median and back, road and back, exercise in between each run (3x reps per set)
– Round 1: two-handed swings x20
– Round 2: snatches x5 each arm
– Round 3: overhead press x15
– Round 4: just run
– Round 5: Goblet Squats x15
– round 6: lawnmowers x10 each arm
Return
– Mosey up hill w/ KB, lock it out each arm, waddle back w/ KB
Great effort out there today. It was supposed to be hard, and I think it accomplished the goal. Not surprisingly, we had plenty of complaining from the soccer-arm BRR crew. Not that you have run across two states, time to start working on a heavier KB. Make a trip down to Muscle Driver. You should be at least at 35 lbs, move up to 45 lbs if you are already at 35.
Welcome FNG Bounce, John Lintner, long lost cousin of Matt Lindner.
Hopefully you got the notice about the change of location back to CDS high school parking lot. Anyone still at ABC store this am? Hacker?
– Harley
The Q has probably been watching too much Wicked Tuna: Outer Banks (hence the title), but with this cool Monday morning, I was definitley inspired.
The Thang:
Take off for a quick parking lot trip of high knees, karaoke and butt kickers.
Mosey to rock pile next to staircase, choose [rock-size] wisely and head for parking lot entrance. 15-Curls OYO, Mosey down Strawberry Lane, stop at driveway for 15-Overhead Presses OYO, Mosey to corner for 15-BehindHead Presses OYO.
Mosey to Hill for 7’s: Low Slow Squat on top and Rock Curl-Overhead-Behindhead Combo on bottom.Plank-o-Rama to wait on six.
Mosey to daycare parking lot for flutter presses x 20.
Mosey back to school and break up into two groups. Group 1 – Run the island parking lot; Group 2 – Step-ups/ One-Leg extensions
Flapjack. Round 2 – Switch legs, Repato. 3rd Round – Dips.
Return Rocks to Rock-Pile. Grab some wall for Peoples-Chair. Overhead Press (Civilian Count) x 50. Decline Mountain-Climbers x 10, Back to Peoples Chair, Decline Mountain-Climbers x 10 (Encore)
Head to parking lot for mary. Dollie x 15, Rosalita x 15, LBC x 30 (Civilian Count) and the Protractor.
Run 1.5x around parking lot increasing pace 25% – 50% – 75% to finish near parking lot entrance. Pair-up and AYG Partner Race back for the COT.
Moleskin:
With the first blast of cool air, the Pax were ready to go this morning. I thought Torpedo was going to freeze before we got started. Simba should have recognized some of this workout, it was inspired by his “Back to School” workout from last year, when the QIC was a FNG. It was the first time I tried the [Van Pelt Inspired] Decline Mountain Climbers. It’s one of those, “Okay, I understand but never thought of that combination”. I didn’t feel that way afterwards, it was more like, “That Stinks!”. Goonie seemed to push through the ankle-pain. (Way to beast it out Bro!)
Fireman Ed and Simba do a great job Q-ing this site and are always engaging to the PAX. A special thanks for their continued leadership at Base Camp.
Thanks to the PAX for joining me in the Lords Prayer to honor my good friend Sam Shelby who lost his battle against lung cancer on Sunday. #mojowarriors
Big Tuna
we are heading back to the Covenant Day School high school parking lot tomorrow (9/15).
SSH
YHC called up/down merkins
Partner up
Mosey to track and Gma Mountain
Up Gma 3 times – dry docks at top/merkins at bottom
Partner carry up Gma x 3 each merkins at top/LBC at bottom
Mosey to other side of track
20 yard Dragon Walks
20 yard 5 step bear crawls and 5 merkins
Some sprints for giggles
Mosey to gym equipment
Partner 1 does 20 pull ups and partner 2 does merkins until P1 is finished x 2
Snake Run the stairs
Mosey back to parking lot for Merkin Mary
More took place, but most importantly we made sure to think of our fallen and courageous brothers who gave/sacrificed their lives for others.
It’s been almost three months since this beautiful thing called SOFAWIB started. Now that you don’t have to pretend to love running anymore, let’s go back to our roots.
The Thang:
Partner up – don’t believe what your M says, size always matters
Take a right out of OP onto Rea and run to HT, loop around the first pillar, and back to OP (+/- 1 mile). Run past the buddy bench to the football field.
Partner 1 – runs back the buddy bench playground for 10 pull-ups and then runs back to the concession area for 20 dips and 20 derkins. P1 runs back to the football field. Sumo squats while waiting for your partner.
Partner 2 – runs out the trail to Foxworth and up the hill. At the top (intersection with Bedfordshire), P2 does 40 LBCs, runs down the hill for 40 Freddy Mercury (single count, i.e. 20 each side), and runs back on the trail to the football field. Sumo squats while waiting for your partner.
When partners meet at the football field, partner carry to midfield and back (switch as needed).
[Due to my personal belief system regarding partner carries, I will offer a ONE-TIME ONLY modification of 10 dumbocrats instead.]
Partners flapjack – P1 heads to Foxworth, P2 heads to the playground – and that’s one set.
Stop at 0606 and run the HT mile again with a left into OP for COT.
Less running than Swift. More running than Skunkworks. And 100% more Sisyphus jokes.
It’s SOFAWIB. Tuesday 0530 at Olde Providence Elementary.
Swift will launch at 0515 on Tuesday morning from the Vine Restaurant in the Ballantyne AO. There will be a 0500 crowd, but it will probably be lighter than normal.
This week will be focused on getting the kinks out after a long weekend for most PAX at the BRR. After a nice warm-up, we’ll return to the Fartlek of 30 seconds jog, 20 seconds normal, 10 seconds sprint. Multiple rounds with some jog breaks in between.
See you in the gloom!
It was a balmy 50 degrees – perfect weather. I guess I didn’t realize getting the blocks meant we all were going to have wet feet, oh well.
Warmup
Mosey around the building and stop for merkins along the way (10, 15, 20)
Circle up for a brief warmup IC:
SSH @ 20
SSS @ 20
Peter Parker Merkins @ 20
Break into three lines to do something called ‘Plank Box Jumpers’ never heard of it? its because I made up the name. It worked so-so, therefore we moved into a Indian Run Race. That worked OK, it was more of jail break for two laps. Whatever it got our hearts going.The bottom two teams had to do 20 burpees each – pretty much everyone did 20 burpees
Now back to the classics
Break into teams of 2 – partner 1 go to get the blocks, partner 2 exercises were led by OT until we made it back
Now partner 1 runs while partner 2 did the following exercises
1. overhead presses
2. curls
3. Tricep extensions
–Break for 20 Crunchy frogs
4. Wide Merkins
5. Diamond Merkins
6. Decline Merkins
7. Overhead presses
One group returned the blocks while Uncle Leo kicked off the series below
1. Flutter
2. Roaslita
3. Protractor
It was a great showing – no BRR participants but that was to be expected
Thanks to Squid to taking us out and to Uncle Leo and O’Tannenbaum for keeping the troops moving while we got the blocks.
It was the first Monday after the return of Football. It was cold. Not many could meet the challenge of facing the toughest workout of the week, but 5 rose out of their slumber and dusted off their Monday morning blues with a good ol’ fashioned Kettlebell butt whoopin’. Here’s how it went:
The Warmup:
SSH x 20 IC
Halos x 10 (5 each side)
Deadstop Swings x 5
Goblet Squats x 20 IC
Swings x 20 OYO
The Thang:
Grab your bells and let’s mosey to the back of the school, stopping 3 times for a 10 Merkin break.
Partner up with like sized bells and face the hill..
Round 1: 5 Reps Double KB Swings, then run up hill and 10 merkins – 5 rounds each partner
Round 2: 5 Reps Double Clean, then run up hill and 10 merkins – 5 rounds each partner
Round 3: 5 Reps Double Squats, then run up hill and 10 merkins – 5 rounds each partner
Round 4: 5 Reps Double High Pulls, then run up hill and 10 merkins – 5 rounds each partner
Running out of time! Farmer Carry back to basecamp with 15 LBC chasers.
Round 5: 5 Reps Double Snatches – 5 rounds each partner
Just enough time for some 2 sets of Mary, Voodoo called Freddy Mercury and Loogie called Heels to Heaven. Done!
The Moleskine:
This is one of those classic KB workouts that doesn’t look so bad on paper and then crushes you. The 5×5 is a sneaky tough workout in of itself but today I added the hill runs and merkins as a new addition today to keep the heart rate going and well just to be a little cruel. Welcome Kid Rock to Foxhole! It was great to have you out there today brother and I’m sure we will see you out again; for a first timer you did awesome out there..heck for a regular you did awesome out there! Voodoo and Loogie seem to always partner up on days I’m Q’ing and they always crush it. You won’t find a better support system to motivate one another to get through a workout than those guys. Frehley stepped up today and kept pace with me the whole time. Initially throwing a refuznik on the doubles he consented and killed it! The man is also great at counting which is a Q’s best friend, he totaled 230 merkins today as the count.
As always men it is an honor to lead you in the gloom. I hope you got what you wanted out of it and maybe a little more than you wanted!
Announcements:
Posted on behalf of The Late Show…
18 gents rolled out of the sack this morning ready to roam the misty hills and plains of Outland.
Half a Hairband Mile and then off we go to the shovel flag, Big Trade in charge.
Warm up:
• Side straddle hops – in cadence
• Merkins – in cadence
• Low slow squats – in cadence
• Burpees – OYO
• Flutters – in cadence
• Imperial Walkers – in cadence
Mosey to the bus courtyard of the Middle School.
• On your own…
• 10 dips
• 20 lateral step-ups (across)
• the cheese run
• rinse & repeat
Handoff to Smokey and we form up two lines for an Indian Run to the High School stadium.
We practice our B&E skills… don’t snag your BVD’s… *ouch*
Stairway to heaven work….
sprint to the top of the stadium for 10 LBC’s
hustle back to the bottom for 10 burpees
rinse and repeat until time is called
Then hustle onto the track for more fun
Run 200 meters then stop for 10 low slow squats
Run 200 meters then 20 lunges
Repeat
Hand off to The Late Show
Hop back over the fence and head over to the practice field.
Find a good size rock and partner up.
Partner One
Run across the field and back while P2 does tricep extensions, flapjack.
Next round curls
Next round squat to overhead press while partner runs to dip bars and does 5 supine rows.
Line it up for one round of tunnel of love.
Mosey to the flag for 10 Tony Hawks on your own.
Thanks Smokey for taking us out!
Moleskine
Solid work today by all. Today is a DIY moleskine, jump in on the comments. I will start with a Kotters to Mayo. Nice look with the beard! Good to see you back out.
Five men posted at Olympus to put their endurance to the test, here’s how it went:
COP:
SSH x20 IC
Prisoner Squats x 20 IC
Merkins x 15 IC
Grab KB’s and mosey to basketball court for endurance challenge (aka poster of pain) consisting of:
x 40 burpees
x 50 Upright Rows
x 75 Deep Squats or Goblet Squats
x 75 Merkins
x 100 SSH’s
x 75 Two-Hand Kettlebell Swings
x 25 each of LBC’s/Flutters/Dollies
x 60 KB Overhead Press(x30 per arm)
x 7 Sprints(50 Yards = 1)
x60 KB Lunges (x 30 per leg)
Plank for 2 Minutes
x 100 Renegade Rows or Lawn Mowers (x 50 per side)
x 100 Mountain Climbers
x 5 Per side Turkish Get-Ups or Vikings
x 50 Curls or Cleans(25 per side)
x 50 Behind-the-Head tricep extensions
x 7 Sprints (50 yards = 1)
x 30 Per side One-Hand Kettlebell Swings
x 20 Snatch per Side
x 20 Greg Louganis
All done, that’s a wrap!
Moleskin:
Awesome work by all to get through that, I think just about everyone made it to at least the 1-handed swings, Witch Doctor and Retread completed the entire list. YHC had a crazy busy week and couldn’t come with a more creative weinke so thanks to you guys for letting me bring out the Poster of Pain. WD said it best when he saw the list and said “you do know we only have an hour?”. That was a great test of endurance. Strong work by Destiny and Staypuff as they pushed through. Also good work by Retread as this was his first post at Olympus.
The Hoff on Q 9/19
Great prayer by Staypuff to take us out.
Gullah