The SnoopTrainQ rolled into DMZ territory with 20+ pax eager to get it on!
The Mission:
0530 Ten spider burpees (quick chest to ground n pop back up) / one lap around parking lot
==== Into the wooded trail with bearCrawls over the bridge and continue on sidewalk.
==== COP at BBall court: Merkins X 14; SSH X 20; Imperial Squats X 15; WideArmMerkin x 10
0540 Mosey to field – 10 spider burpees / Partner up for carries and wheelbarrow
==== Partner carry to half-field / Partner wheelbarrow to end line / 10 spider burpbees
==== Complete four rotations
0550 Mosey to church parking lot – COP around new DMZ ShovelFlag –
==== Plankaroma and Derkins X 12
==== More partner work: run opposite around church meet on high side / 20 handSlappers
==== run around church meet on low side / 20 handSlappers
==== run around church meet on high side / 20 handSlappers
0600 Return DMZ Shovel Flag back to AO then head down Camilla Dr to Middle Sch entrance
==== Along the way at speedBumps: 10 spider burpees / 10 X Fit merkins
==== Grab the three 25lb coupons YHC dropped off before DMZ beatDown
==== Begin a triple formation Indian run w/ 25lb weight(5 chest press/pass it back)
==== Pax must stop at each speedBump and complete 10 spider burpees
==== Continue Indian run w/ 25lb weight up Camilla(.2 miles) finish at AO
0630 COT
Inside the ropes:
Great group of studDawgs showed for tha SnoopTrainQ’s third installment at DMZ. We did not disappoint with plenty of pain and great 2nd F going on during the beatDown! Lots of options at this AO and added benefits when Q shows up with 25lb coupons to share with the pax. Great to see SnowFlake and FlutieFlakes at all three of YHC’s leads at DMZ…TClaps. Skywalker was the glue today that kept it real yappy out there. Lot of hard work by all pax. Thanks for the opportunity to lead at DMZ!
Snoop
It was a veteran crew and that’s a good thing because I totally forgot the disclaimer. I’ve led several times and this is the first time my count wasn’t mocked, so I’m pretty proud of that.
SSH – 20
IW – 20
Mountain Merkins – 15
Groiners – 15
The PAX headed north through the Ballantyne Hotel parking lot and onto Ballantyne Commons. In the alley between the parking garage and the YMCA we grabbed some curb for Wheel-O-Merkin. Using the curb PAX complete a cycle of 5 derkins, 5 offset L merkins, 5 incline merkins, 5 offset R merkins decreasing by one for each cycle. Total merkins – 60
Then we descended onto the damp soccer field for my favorite – The Beast. The Beast consists of six cones lined down the field for six rounds of six exercises each.
Round 1 – Jump Squats
Round 2 – Merkins
Round 3 – Scorpion Carolina Dry Docks (one-leg up)
Round 4 – Seal Jacks
Round 5 – Toe-tap crunches
Round 6 – Burpees
Off the field to the parking garage for a round of 20 Freddy Mercurys. Next, I sent the PAX up the stair will 20 exercises at each landing.
Level 1 – Squats
Level 2 – Merkins
Level 3 – Carolina Dry Docks
Level 4 – Donkey Kicks
Then we headed by to base. One round of Indian Run up Ballantyne Commons, a bear crawl through the grass at the top of the hill and broad jumps across the CVS parking lot. FIN.
I think everyone was grateful for great weather today. The cool breezes and gentle rain are a great alternative to the blistering, humid conditions of late. It was so Fall-like; I was tempted to order a Pumpkin Spice Latte at the next door Starbucks.
The PAX were all-business today. Not a lot of negative mumble chatter, even a few compliments on the wheel-o-merkin. I do recall someone busting into song during The Beast, I can’t recall who. In addition, the very fast crew stayed together during much of the running. Perhaps my pace is so slow, that most were waiting on me?
8 Pax beat the Monday morning blues including (2) 2.0’s and 1 new FNG
Work out started with standard warm up material
25 x Side Strattle Hop
20 x Merkins
25 x Imperial Walkers
20 x Reverse lunges
25 x LBC
Quick mosey up to the front of the school to do a quick peoples chair followed by heels to heavens while Bratwurst brought the FNG into the mix
Short Mosey to the NESBIT circle to do 7 rounds of Squats, pushups and LBC’s mixing it up at each station as we worked down 7,6,5,4, etc…
After the 7 times round the circle we moseyed over to the soccer fields to grab the benches so we could do a few rounds of Gassers:
2 ( Basic Gassers) Followed by 7 Burbees
1 (10 merkins, 20 LBC’s, 30 step ups)
1 (10 Carlina Dry Docks, 20 heels to heavens, 15 single leg squat each leg)
1 (Partner carry rotate every cone and back)
We finished the work out with 40 Russian Twist to get us ready for the day.
Keep Heather Meyers in your thoughts and prayers as she continues the fight.
Brat, Thank you for taking us out.
21 faithful runners took to the hilly streets, with a continuation of last week’s non-stop enduro-run through the hills of Rain Tree.
The Thang:
Warm-up run out to Rain Tree, right, to bottom of hill at speed bump.
Split into two groups:
Group 1, continue up Rain Tree, dog leg right onto Four Mile Creek, down to bottom of hill at speed bump, do SMCs at bottom, return back to speed bump on Rain Tree
Group 2, back up Rain Tree, dog leg right onto Windbluff, down to bottom of hill at speed bump, do jump squats at bottom, return back to speed bump on Rain Tree.
Back at speed bump, 20 flutter kicks. Continue in other direction for 2nd half of lap.
That was one lap. At bottom of hills, do an increasing # of each exercises on each lap. Lap 1, 5; Lap 2, 10; Lap 3, 15.
Meet at bottom of Rain Tree at 6:05. Indian run back to school.
I think the longest group completed 2.5 laps.
Mileage: Total of about 5.8 – 7.0 miles between the front runners and the six.
Moleskine:
Announcements:
Blue Ridge Relay September 11-12: If you are not already on a team, and want to join, let Turkey Leg know asap. Also in need of drivers. Turkey Leg: scott_mastbrook@yahoo.com
It was just One Eye and YHC until 5:30 sharp when High Tide came in on 2 wheels. Quick review of the particulars and off we went.
The purpose of WIB is to push yourself for 45 with various pain stations and achieve a bit more mileage than your typical bootcamp. The goal today was 4 miles and I clocked us at 4.26. One Eye completed 3 full circuits, YHC did as well minus the last 10 HR burpees #veteranmove, and HT was on the Foxworth hill finishing the 3rd set as we circled up and headed for the brutal finishing mile.
One Eye took the lead late in the workout and never looked back. Strong work. High Tide was a newbie, and despite being a #meathead he did awesome. We were all within sight the full 45.
First mile varied between 6:40 and approximately 7:30. Finishing mile (worst mile in F3) was somewhere between 7:45 and 9 mins.
Great to be with these men today. Aye.
23 Pax Landed at Base Camp, 5:30 came quickly and we were off.
The Thang-
Gave the disclaimer, follow me and Mosey down to the track.
COP in the middle of the football field:
In Cadence: SSH x20, Imperial Walkers x15, Squats x15, Merkins x10, Mountain Climbers x15
Mosey to the corner of the track-for 17’s:
Consisting of Squats & LBC’s. Stop at every corner and do the exercise. First corner- 1-squat +16 LBC=17, Second corner- 2-squats + 15 LBC=17, and so on till you get to 16- squats + 1-LBC=17; takes 4 laps, after each lap the leaders come back to the six and we all finish together.
Mosey to the concession stand: Peoples Chair- 30 arm raises on your own, right foot out, left foot out.
Head to the Baseball field, outfield grass behind first base:
Grab a partner- size/speed doesn’t matter. One partner do an exercise, the other run to the fair pole and back. Flap Jack 3 rounds total- Monkey Humpers, LBC, & standing Lunge.
Circle up in center field:
Time for some Mary- everyone on your six-
IC: Dolly x15, Rosalita x15, Bicycle x15, Flutter x15, Russian Twist x15, Merkins x10.
Head back to lauch spot.
COT
Moleskin-
Great group out there today. VQ @ Base Camp, thanks for bearing with me.
Not sure who you all were, but nice work on the pre-run.
A lot of good hard work out there today. I see a bunch of guys getting better and better every week. Keep it up.
There were 10 counts all over the place couldn’t keep up with all of them.
Goonie’s birthday is in 18 days. Hope to see you before then.
Skybridge is one fast dude. Congrats on your recent marriage.
Insomniac thank you for taking us out.
Appreciate the opportunity and I hope you all got a little something out of it.
Announcements-
Looking for guys who want to Q, talk to Base Camp (Fireman Ed or Simba), Ascent (Pele)
Mud Run 10/24- Get your 4 man teams together for sign ups. Coming soon for F3
In honor of Chipotle’s 40th birthday, Kirby and Wild Turkey walloped him 40 times each!
Posted on behalf of Lobsta Roll:
Quick disclaimer and we are off for a fun filled morning of pain!
Warm up jog around the school to the lower parking lot. Lots of chatter this morning, especially for a Monday. I bet I can change that pretty quick.
20 IC SSH
20 Merkins
20 IC Squat
20 Diamond Merkin
20 IC IW
20 wide-arm Merkin
Here is where I silence the crowd.
Burpee Ladder!
1 burpee..10 sec rest…2 burpee 10 sec rest…up to 10
25 IC LBCs
20 Hand release merkins
Now that the body is warm and ready to go, we move to the play ground area near the launch point.
Split into 2 groups
Group 1 – 3 sets of 10 pull-ups, 20 decline merkins & 30 dips
Group 2 – Plank walk
Set 1 – Plank walk to the right 10 parking spaces. Hold plank as the Q lead various plank positions. Plank walk back to the start. 25 flutters each leg
Set 2 – Plank walk to the right 5 parking spaces. 10 merkins and return to the start. 25 Dollys
Flap Jack
Mosey to the wall
3 sets of people’s chair with some fun in between each set.
The fun = Bear Crawl across the parking lot and burpee broad-jump back.
Mosey around the school to where it all started.
Mary:
15 IC Mason Twist
15 IC (each side) hip raises
15 IC Back Scratcher
Just enough time left to come back down the burpee ladder. Start at 10 working back to 1.
Lobsta always has fun leading at the Matrix. Not sure most would call it fun but I appreciate being able to lead such a great group.
Ice up!!!
YHC rolled up early today and was relived when the PAX finally started rolling in with about 4 minutes to spare.
The Thang
Short jog around the track (but this is 0.0!)
Arm Circles – Both Directions
Imperial Walker – with upper body twist instead of neck-pulling crunch.
SSH – don’t do it first, do it last
Begin Circle Time
30 Two handed swings to get things going
30 right arm high pulls
30 right arm swings
30 Cleans on right arm
30 Squat Presses on right arm
30 left arm high pulls
30 left arm swings
30 Cleans on right arm
30 Squat Presses on right arm
15 a side high pulls
15 alternating swings at top
15 Cleans on each arm
15 Squat Presses on each arm
Mary
15 Flutter Press
15 Dying Cockroach
15 Bell-BCs
15 Dolly Press
15 Russian Twist
15 Mighty-mite things
Thine Only Moleskine
With a few hours to cobble something together YHC things it went ok. He hasn’t been to a Kettle-Bell workout in a bit, but think it turned out alright.
Frehleys always manages to find time to:
A: continue the workout on his own
B: add extra merkins
The answer is A and B
Madame T off a big weekend of training for the BRR. Ask him for stories. Those words aren’t spoken here.
Great job out there today Vuvuzela. First KB post and grabbed one of MTs.
Always count on Loogie to push through with the big weight
Hightide representing muscle-mania with sleeveless arms. #strongwork
Mighty Mite crushed yet another workout. see you Saturday.
Tomorrow we’ll be pushing for 4 miles+ for the BRR-inclined; including the appropriate amount of pain as interlude. Several regulars will be DR so come join in on the best new thing in F3. You versus you for 45 minutes. #dailyredpill #ISI