6 Pax for a tour of Marvin Ridge at Dromedary this morning.
The Workout:
SSH x 20 IC
IW x 15 IC
Merkins x 20 IC
Plank, 6 inches, hold it
Recover
Run down to bottom of lot to hill
7’s on the hill with Burpees and Reverse Lunges
Mosey up to benches by cafeteria for:
3 rounds of 10 step ups 10 decline merkins
3 rounds of 10 dips 10 wide arms
3 rounds of 10 Makhtar N’Diaye’s and 10 Low Slow Squats
Mosey to the Football Field for partner work
P1 Run to 50 for 20 Carolina Dry Docks
P2 Freddie Mercury’s until P1 returns
Flapjack and Repeato
P1 Run to 50 10 hand release merkins
P2 Rosalita
Flapjack and Repeato
Work back to the main lot with 12 diamond merkins at the light poles
Bear Crawl from bottom of lot to the top by the Bonsai Tree
Run to bottom of the hill for Jack Webb x 20 presses
People’s Chair on Fence with Presses
6 MOM w/ LBC’s, Flutters, Protractor (extended version), and Merkins
Recover
Moleskine: Great work out there today in extremely thick conditions. Solid group as we all stuck together and worked hard. I tried to mix it up and keep us moving through the giant AO, I hope everyone got a little bit of what they came for. I believe Enron and Silicon might have been looking for some Kettle bells, they will return… We look forward to a Wild Turkey beatdown next week. Wild Turkey at 5:30 am is pretty aggressive for a Wednesday but it is football season so…
Announcement: Nutter Butter starting a bible study at his house in Hunter Oaks on Tuesday nights at 7:30. Invitation is open. Mud Run signups are almost done, make sure to get signed up. Good luck to resident site Q Bratwurst and the rest of the BRR maniacs, we know you will kill it. We would love to see some new faces and returning faces on the Q list for Dromedary. Signup here: https://m.signupgenius.com/#!/showSignUp/10c0d4baeaf29a46-dromedary
16 men made the good post-Labor Day decision to post at Bagpipe this week. Here is what we did.
(Disclaimer given) The Thang:
Mosey to the Courtyard parking lot for warm-up: 15 IW, 10 8-count burpees, 15 squats (all IC). 2 minutes of merkins: OYO go for personal best.
Mosey to the pond for “1 mile obstacle course.” 3 laps and change around the pond. Obstacles/pain stations are: 20 jump ups at 1st wall, 20 dips on picnic benches, bear crawl up hill, 20 decline merkins at 2nd wall. Mermaid led Mary for the early finishers while waiting for the rest of the PAX.
Down to the exercise trail and split into 3 groups. Group 1: personal best for pull-ups, Group 2: burpees, Group 3: supine pull-ups. Rotate and do the circuit twice, with the pull-up group acting as a “pacecar.” I won’t lie, this did not go seemlessly.
Mosey back to parking lot. Pair up for personal best sit-ups (1 minute). Then mountain climbers x 20, merkins x 10, LBCs x 20. Back to launch and 5 burpees OYO to wrap it up.
Announcements: Mud-run sign-ups close Sept 12! Get signed up then get focused on training.
Posted for Van Pelt by Mermaid
Shovel flag planted firmly by Young Love once again.
Perhaps we should taper before the BRR? Taper does not mean easy. Taper means no twisted ankles scaling North Face or thrown-out backs performing a bear crawl up a hill. Otherwise, let’s get our iron sharpened. Disclaimer given. No FNGs.
Thang
Mosey around the parking lot.
COP
Windmill x 20 IC
SSH x 20 IC
Low Slow Squats x 20 IC
Mountain Climber x 20 IC
Mosey to large parking lot adjacent to launch lot. 8 stations marked by rocks and printed instructions.
8 Pain Stations
2 exercises per station with a down/back run in the middle and one at the end of rep completion. First exercise descended in number and second ascended (i.e., 50 Squat/5 Merkin/40 Squat/10 Merkin/etc.). Runs were approximately 120 meters total per. Exercises:
1. Squats/Merkins 2. Curls/WWII Sit-Ups 3. Plank Jacks/Jack Reachers 4. MC/Buprees 5. CDD/Heels to Heaven 6. Overhead Claps/LBC 7. Jump Squat/Dolly 8. Werkin/Flutter
Pax got through 4 stations before time called. Lobsta Roll upset he did not get to the Burpee station.
Descending Deconstructed Burpees
Deconstructed Burpee to 10: 10 Squat/10 Leg Thrust/10 Merkin/10 Leg Thrust/10 Jump Squat. Next one with 9 of each, 8, 7,…down to 1.
Mary
All to 10 IC except Freddie Mercury done to 20 with cadence tempo changes. Hold feet at 6 inches after each exercise: Flutter/Dolly/Rosalita/Flutter/Drop feet. Freddie Mercury x 20 IC (BRR style).
COT
Moleskine
Respect to Snowflake because, well, he is within the Respect age range and he ran in and out of the workout.
Spreading out for stations reduces the mumblechatter, at least what YHC could hear. Hmmm, worth considering next time.
Sorry we did not hit all 8 stations. Perhaps we can rinse and repeat another time, and you can pick up where you left off.
Thankfully, the flabby-armed Q, picked up the curl rocks. None were worthy of the big guns that posted.
YHC took group out in BOM
Announcements
Good luck to BRR runners, drivers, and support crews. Here’s to a fun and safe event.
Mud Run registration ends 09/12/2015 for 10/24/2015 event.
We started off with a mosey around the parking lot.
COP:
20 SSH
20 IW
20 Merkins
Light version of suicides.
Run to first parking line, and back for 20 two handed swings.
Run to second line, and back for 20 curls.
Run to curb and back for 20 presses.
Repeat with 30 reps each.
Then we circled up for a KB beatdown.
10 Louganis with KB
10 Russian twists
10 Bench Press
10 Good Mornings
20 Lawnmowers-each arm
20 Diamond Merkins
20 Snatches (10 each arm)
20 Carolina Dry Dock
30 Curls
30 Wide Arm Merkins
30 Tricep Extensions
30 Stepback Lunge, with kick (15 each leg)
40 Two Handed Swings
40 Merkins
40 Upright Presses
40 Squats
30 Curls
30 Wide Arm Merkins
30 Tricep Extensions
30 Stepback Lunge, with kick (15 each leg)
20 Lawnmowers-each arm
20 Diamond Merkins
20 Snatches (10 each arm)
20 Carolina Dry Dock
10 Louganis with KB
10 Russian Twists
10 Bench Press
10 Good Mornings
COM
50 LBCs OYO
10 x right leg can opener
10 x left leg can opener
This is my second gear Q and I hope I didn’t disappoint. The PAX seemed thrilled when we finally finished. Not sure if the order above is 100% accurate as I had to audible the order on the way back down to give myself some rest, but otherwise it was a full throttle beatdown.
Announcements: Skunkworks is back at CDS starting next week.
Posted by Glass Joe on behalf of Shepherd.
6 PAX showed up for a sweat fest. So much for lower levels of humidity now that we are in September. Let’s go.
The Thang
Hairband Mile x2 and finish up at the picnic/wall area
COP
SSH (X15) IC
LS Squats (X15) IC
Dips (X15) OYO
Indian Run to little track
Run 2 laps, then Lt. Dan’s (OYO X2). Lt. Dan = A Squat and 2 Single-leg Lunge combination in ascending rep counts of each up to 10.
Mosey to Practice Soccer Field
Del Brown/Four Corners:
• 10 Merkins and sprint to corner
• Bear Crawl to next corner
• 10 Diamond Merkins and sprint
• Crab Walk to corner
• 20 LBC’s
(Plank; Rinse & Repeat)
Mosey to Hill
Clock Merkins (X5 – 12, 3, 6 & 9) OYO
Jail Break to virtual shovel flag
On your six’s:
• Turkish Get-Ups (X5 each side)
• Dolly (X15)
• LBC’s (X20)
Mosey back to Middle School
People’s chair with air presses (X40)
BTTW for 10 count
People’s chair with air presses (X30)
Low slow squats (X25) IC
Moleskine:
*Commentary by Glass Joe
Great Q by Shepherd who pushed hard the entire workout. I knew as soon as the first Hairband Mile that he was not there to play and he essentially gave us a ‘I’ve got your respect right here’ workout.
Awesome push by Happy/Hoodie/Turnpike out there.
It was GREAT to see Drop Thrill back out at Overdrive. He is truly an inspiration for all of us to never quit and push through.
I’m pretty sure Happy/Shepherd either stopped at like 5 reps of Lt. Dan or maybe there is something to Happy’s shorter legs theory with that. You guys started back up while I was on 9. 3rd possibility that I’m just slow but I don’t really want to entertain that one.
Still in shock Shepherd let me do the BTTW 10 count. I forgot 2 came after 3 and stayed at 3 for a while. Long enough that Shepherd reminded me. I’ll claim temporary O2 Dep and not cruelty.
Good morning to #getbetter with such great men.
As the title indicates, this is the last week to register for the Mud Run in Gaston, SC 10/24/2015. Several pax have expressed interest to YHC directly and a need to get in touch with their team to see if all members were interested. I get it, men, this kind of stuff gets put on the back burner. This post is written to remind you of the registration end date of 09/12/2015.
I am driving for Mercury’s Minions in the Blue Ridge Relay (BRR) this weekend. There will not be time for tweets and more website posts to urge you register. If you want to run it you have to be registered. Last call men.
Don’t have a team, we will get you on one if you register.
All details that you need can be found in the preblast. Link below.
Area 51 Preblast with instructions and registration link found HERE
17 men showed up for #F3FastTwitch on the Tuesday of BRR week to work out the kinks, test out all the gear, fine tune the engine, cram in a some last minute hill work or just run a little.
The Thang
Slow jog around the parking lot to the front of the school for COP (nothing painful about it really)…
Slow mosey from the school to the bottom of Shallowood, which is a nice little halfpipe. We split up into two groups for an alternating double triple nickel…5 times up one way, 5 times up the other way…5 squats at the tops and bottoms of each.
Run from Shallowood, stopping at the bottom of Windbluff. One AYG hill sprint to the stop sign.
Run to Rising Meadow for 3 AYG hill sprints from the bottom street lamp to the second street lamp.
Obligatory Indian Run back to base.
Moleskine
With some guys already having shut it down before the BRR, 17 men showed up for work today. The plan was to keep us all together and allow for guys to go at their own pace. Same as every week, I guess.
Several refuseniks on the squats today. But the real rebellion took place at Rising Meadow, as TR proclaimed he’d had enough of hills and was heading back to the track. Prohibition followed. And with that, the one guy with a light, the two guys with phones deserted the group. Still, we finished strong…without incident, thankfully…except for Stagecoach, who laid motionless at the stop sign for a moment, unhurt as it turned out…just waiting until the coast was clear so that he too could take off for the school.
See you all next week. It’s never too early to start training for the 2016 BRR. Ironsides on Q.
Announcements
The BRR is this weekend.
It was a decent morning at OP. The weather was good. Eight dudes showed up for a BRR-taper friendly workout despite the confusing pre-blast.
Thang
Partner up and run the HT mile (slow today – like 7:15+)
Partners alternate between exercise set and active recovery:
Sets – 1 pull up, 2 merkins, 3 LBCs….increasing each time….up to 11 pull ups, 22 merkins, 33 LBCs. A series of n, 2n, 3n where n increases by 1 each time – Talkbox glazed over trying to read this just now. He got to that point in the pre-blast and stopped. Math is hard.
Active recovery – mountain climbers up to 11, flutters on the way down
At 6:06, re-run the HT mile. COT with Bushwood providing the takeout.
Announcements:
BRR teams need drivers. See me or Swiper or anyone else running.
Mud run signups (final week): Final week – GO SIGN UP
Moleskine
Let’s start with the bad – I’m putting myself first with this as lead offender, but we all pretty much mailed that one in #Iamthird? Super slow first mile, no one finished, even the non-BRR guys didn’t push themselves, and that’s on me. As a workout, this was a sub-par effort, and no one really held anyone else accountable for mailing it in. That won’t continue next week. The good was that it kept us all together, and the 2nd F was high today #FOF #whateverthatmeans. Some hilarious moments…most of which will be lost in translation here:
Cop car = still empty. Interesting mix of music featuring bongos, piano, and guano (in rap lyrics) – so underrated. Swiper went shirtless in honor of Iron Mike (in absentia), only to re-shirt for flutters. Can only assume that Voodoo needed a smartsack after attempting to lead a bunch of refuseniks at the KB station yesterday #herdingcats. I was accused of speaking in tongues #disguised and attempting to hold up a fence #cropdustingetiquette. Bushwood = #soccerarms. Instead of normal pace on the intro mile, Brushback was content to “run with the pack” #weallgotostate #no. Daisy was doing his best Nibbler midwife impersonation #convincing. His partner Krypto – which may or may not be spelled with a K, but I like it like that – was silento today #watchmewatchme.
A comparative discussion of “bad food choices” versus “bad food” and “bad life choices”, which turned out to be a seemingly perfect foreshadowing (known?) of the highlight of the morning on the final mile, as we all ran past an unnamed member of the pax spilling merlot in what I believe was the officer’s front yard. We’ll have to see if the cop car is still empty next week.
We’ll turn our attention to mud run training next week, which probably means more running, pullups, and jumping over stuff.
Lots of folks focused on BRR, many already tapering. For those not or on the fence, tomorrow will be taper friendly but not easy. Running one of my old favorites – The Escalator.
Partner up – size, life goals, favorite Ninja Turtle – doesn’t matter. Speed may.
Run the HT mile and continue to the playground.
Partners alternate between set and active recovery.
Sets consist of pull-ups, 2x merkins, 3x LBCs. Increase by 1 each set up to 11 and back down. For example, set 7 would be 7 pull-ups, 14 (2 x 7) merkins, and 21 (3 x 7) LBCs.
This is a really simple concept that no one seems able to grasp when tired. In 6th grade math language, it’s a repeated series of n, 2n, 3n where n increases by 1 each time. This typically devolves into Montessori-like Free Play #chooseyourownadventure
Recovery exercises will be Mtn Climbers up to set 11 and Flutters on the way back down. No squats = Taper friendly
When finished, or at 6:07, run the HT mile again. First one back leads Mary
Based on prior runnings at Freedom, someone should finish around 6:10.
Each winter the glorious but all too brief period of time we know as football season concludes. Some teams celebrate a championship, with months of hard work vindicated and a strategy of not playing a single decent opponent until the playoffs, ensuring a well rested squad, validated. Other teams face the long, arduous offseason with bitterness and disappointment, dismayed over an offensive coordinator who inexplicably stops running the ball. The winter, spring, and summer march on, but in the back of the mind there is always a yearning for the promise that a new season will bring. The summer days drag by with a lethargy baked of heat and humidity, but finally, finally the temperatures dip slightly below inferno level and autumn appears on the horizon. After eight long months, right at the moment we are about to hit the breaking point, the most glorious morning of the sports year arrives, the opening Saturday of the college football season. It is a day unlike any other, when everyone (save UNC, Michigan, and a few others) is undefeated and full of hope. To celebrate this most blessed of days, fourteen gridiron warriors gathered to put foot to leather for the first annual Area 51 Kickoff Classic presented by Olympus.
To begin the festivities captains Gummy of Team Rock and Hairball of Day Zero completed a pregame run in a show of solidarity and sportsmanship. The players gathered in the parking lot of Elizabeth Lane Elementary and ran as a unit to the field at Carmel Baptist where the Golden Kettlebell, perhaps the most prestigious trophy in all of sport was unveiled. To determine who would have the first selection of players, a contest was held to see which team captain could perform ten burpees the fastest. About halfway through, Gummy decided to let Hairball win and gamble that the first pick was a small price to pay for letting the opponent tire himself out on burpees. Truly a savvy, veteran move that would make the legendary Clemson coach (hang on, have to do some quick Googling…) Danny Ford himself proud. At the conclusion of the draft we had Team Rock: Gummy, Strawberry, Pele, Sony, Ickey Shuffle, Sparkplug, and Thin Crust, and Team Day Zero: Hairball, Chanel, Mighty Mite, Deep Dish, Chum, Southpaw, and Gullah.
A spirited game ensued, and the quality of play was high enough that YHC believes that the sainted Coach Bryant would have approved. Some highlights included:
At the end of the day Team Rock triumphed over Team Day Zero by a score of 49-14 and the new season began anew. The Golden Kettlebell was presented to Coach Gummy, who swelled with pride as he passed it on to his quarterback, Thin Crust. Since Deep Dish and son had to depart before the run back to Elizabeth Lane, Thin Crust was named at COT by Gullah in a moment of brilliance. Thank you to all who joined us in joyous celebration of sport and camaraderie.