With BRR tapering in full swing, we went with some good old fashioned burpees and brick-work to get back to basics.
Mosey around the McKee faculty lot to get some blood moving. Circle up for a brief warmup IC:
SSH @ 30
Imperial Walker @ 30
Mountain Climber @ 30
Merkins @ 15
Break into teams of 2 – partner 1 go to get the blocks, partner 2 does laps of the parking lot until blocks are retrieved.
Partner Exercises – 1 does called exercise, 2 runs to the end of the parking lot for 5 single leg burpees – flapjack twice so all 4 legs of the team get in some burps.
1. overhead presses and 5 single leg burpees (x2)
2. curls and 4 single leg burpees (x2)
3. Tricep extensions and 3 single leg burpees (x2)
4. clean and jerk and 2 single leg burpees (x2)
Next set – partner one carries the block on a lap of the parking lot, while partner 2 does called exercise. Two laps complete a set
1. Flutter (x2)
2. Plank, right hand high and right foot high for the first 1/2 of the partner lap, then switch to left hand high and left foot high for the second half of the lap. (x2)
3. Mason Twist. (x2)
Partner 2 returns the blocks to the stack, while partner 1 does laps of the parking lot….back to the cars for name-o-rama, an announcement about the Convergence on Labor Day which will be at a location or something, me begging for some subs to replace the wash-out from the BRR team Jelly Legs, and there was one other thing I can’t remember.
6 bell-swinging meatheads gathered at the Southern outpost known as Foxhole and set out to turn that foxhole into a pain cave. With substantial amounts of sweat equity applied, all emerged stronger for it…and slightly tired.
The Thang:
COP:
Farmer carry (or suitcase carry for those entertaining one bell) ~150-200 yards (switching hands as needed) to the far soccer goal on the very nice, mostly dry, prescription athletic turf field.
Turkish Snatches
Farmer/suitcase carry back to starting parking lot
Clean & Press Ladder (+ Derkins)
Metal Mary
One-handed Swings
Done and done!
COT:
Announcements:
Naked Moleskine:
T-claps guys for pushing through a workout that’s much tougher in person than it is on the #weinke. (aren’t they all?) As I type this 4 hrs later, I’m still feeling it. My app tells me it was good for a 900 calorie burn, and while that may not be 100% accurate, it burned a lot and upped my appetite this a.m. Regardless, the pre-tweet promised to leave us tired (check) and sore (we’ll see tomorrow), so I’d say our chances are good.
T-claps to Frehley’s for literally rolling out of the #fartsack this morning with a bad back and modifying as needed to protect said back. Good stuff. Hope you enjoyed the included derkins, added just for you so that you didn’t have to audible any OYO.
Tank, welcome to Foxhole! Glad to have you with us and displaying your previous CrossFit training. Hope to see you soon at #F3Meathead (Thurs), #F3Skunkworks (Tues), and #F3Olympus (Sat) for more KB work.
Voodoo crushed it today, as always, #LarryBird’ing on much of the Turkish Snatch circuit, and later displayed his finesse, offering balancing tips on the KB derkins.
Loogie, Soft Pretzel, and YHC displayed lots of manly grunting in our respective pain caves, with sweat flying, as we ground out the reps.
Gents, it was a real pleasure leading today! Thanks for the opportunity!
(now, where can I slip off for a quick nap…?)
Aye.
Come run The Wiggler! (oh – and don’t smoke crack). New start time 5:45 am Tuesday – corner of Foxcroft and Rothwood – back to school pace…
** Lawrence Taylor, The Waterboy
Swift will launch from the Vine Restaurant at 0515 on Tuesday for a weekly #downPainment of Speed.
The Thang:
(Posted of behalf of Camacho)
18 faithful pax posted at rebel yell this morning screaming for an old fashioned beat down.
The thang:
Warm up; 30 sidle straddle hops, 20 imperial walkers, and 20 mountain climbers
Variation on 7’s at the hill next to Target. 7 up and down runs, with runs up the hill backwards. First man done counted until the last man finished
Like my momma always used to say, “in order to forget the pain on the quads, make the shoulders burn”…the pax heeded the advice of my momma by enduring a burning set of jack webbs, to a count of 40 arm raises
Variation of 7′ s one more time
Merry. First nine men called out an exercise and led the pax through a count of 28 reps (the number of reps representing the time it took between the first and last man on the 7’s.)
Mosey to light posts near fire birds.
12 merkins followed by a short mosey to the next light post. Repeated 12 times
Suicides to each lamp post followed by a jail break back to home base
10 merkins followed by a 10 count at 6 inches
5 merkins
This time of year, proper school orientation is key to success. 5 pax are now properly oriented, after a tour of the grounds.
The Thang:
Baby jog to the near field. Scratch that. Keep jogging to the baby ball field. Ah, just right.
Square up (4 pax), disclosure given, make room for an arriving Mall Cap, and our square is now a pentagon.
COP:
Mosey to the Playground
Playground circuit:
Mosey to the Football Field:
Mosey to Concession Stand:
Mosey to the church across Rea
Church Rocks:
Mosey back to the baby ball field
Mary:
Bonus Time:
Mosey to the parking lot
Done!
Announcements:
Convergence next week at Elizabeth Lane Elementary for A51 Football Kickoff
Naked Moleskine:
YHC promised > 0.0 but < BRR training, and I’d say 2.5 miles is about right for moderate bootcamp. In that distance, we got a good tour of the great, varied facilities of Olde Providence. YHC had also promised to keep it moderate, as he had a tee time this morning with his father-in-law, and since the round final score was on the better end of his handicap, moderate must have been delivered.
As we were launching, Scissorhands remarked that he hadn’t had many merkins in a while. YHC assured him that his deficit would be filled today. Hopefully, he fills satisfied. The 15-count merkins and “side” merkins were a general #crowdpleaser. Definitely, no #headbobbing going on with the 15-counters. #cureswhatailsyou
Great to meet Newk (Nuke?) today. Dude was killin’ it throughout. Also, contributed the “Costanza” and offered good ideas for YHC’s desired Yoga workout site.
Speaking of Yoga, Pele & Mall Cop had quite a conversation and lots to offer in terms of therapeutic stretches (based on years of therapy?). Regardless, good stuff, guys.
Thanks, as always, for the opportunity to lead today. It’s an honor.
Aye.
We started off with a mosey down to the parking lot in front of Calvary off of 51.
COP:
20 SSH
20 IW
15 Merkins
20 Low Slow Squats
The Thang:
Line up at one end of parking lot and run to the other end, dropping for 10 merkins at every median. 80 total. Plank up when done.
50 LBCs OYO
10 Backwards lunge with leg kick on each leg
Repeat merkin challenge back to the other end of the parking lot. 80 more.
Line up for an Indian run from the parking lot across front of Calvary over to the front of the library across the street on Rea Rd.
25 Monkey Humpers, then one lap. Repeato.
50 LBCs OYO
25 Merkins, then one lap. Repeato.
Plank
Indian run down 51 to William R. Davie park playground. Sets of 10 pullups, 20 merkins and 30 dips. Run lap around parking lot. Repeato 3x.
50 LBCs OYO.
Run at our pace back to AO for some COM.
20 x Flutters
10 x Right leg cross crunch
10 x Left leg cross crunch
10x Opposite toe taps
10 x Right leg can opener
10 x Left leg can opener
Moleskin:
Hopper and Gummie were crazy enough to ask me to come out and lead the workout. Not sure what the PAX thought, but I really enjoyed the chance to lead. I was told no burpees, and at least 2-3 miles. Well, we got in 3.83 miles, so we meet that goal, and instead of burpees we got in 300 merkins. I had not had a chance to workout with this crew before, except Harley, so Abba, Backdraft and Harley decided to show off and lead most of the laps we did throughout the morning. Tootie and Backdraft reminisced about their Rugby Glory days, and Tootie kept talking about how bad the BRR is gonna suck, and is already trying to get out of it by hoping is wife is in labor before the race. Maybe I will see some of you at the Spartan Sprint at Ft Bragg next month.
Announcements:
Mud Run sign ups end Sept 12.
Oct 4: Whitewater Center is having a Bushwacker run to commemorate the 22 year anniversary of the Somalian conflict that inspired the movie Black Hawk Down. An Army Ranger from the conflict and Dredd will be giving some speeches after the run. Come out for a crazy run, fun, and beer.
11 ignored the temptation to sleep in on a Saturday and rose to the challenge of becoming Immortal Olympians. The Warm-Up:
The Thang:
Part 1:
Luck of the Draw: 1st PAX draws 2 cards, one from individual stack and one from group stack. Group performs their designated exercise until individual completes his.
| Individual Timer Exercises | Group Exercises |
| 50 Merkins | Lunge w/ KB |
| 30 Goblet Squats | Lawnmowers |
| 20 Pull-ups | Squat & Press |
| 25 KB Presses | Merkins |
| 40 Upright Rows | KB Clean & Press |
| 30 Merkins | KB Halo |
| 50 Swings | KB Press (on back) |
| 20 KB Merkins | Good Mornings |
| 40 Dips | KB Cleans |
| 50 Lawnmowers | Alternating Swings |
| 30 Tricep Extensions | High Pulls |
| 20 KB Presess | Lunge w/ KB Press |
| 50 KB Presses | Goblet Squat |
| 25 Swings | Deadlift |
| 6 Turkish Get Ups (3 per side) | KB Merkin |
| 15 Squat & Press per side | Figure 8’s |
| 40 Alternating Swings | Tricep Extensions |
Part 2:
Pair up for some football skills and circus of pain. The timer is a pair of men who are throwing and receiving the football for 200 total yards, down and back to the group. One guy throws it, then sprints by the guy who caught it, etc. Every drop equals 3 burpees for the footballers. During this time the other PAX are on the below pain stations:
Ended with 5 minutes of Mary
The Moleskine:
First, let me thank the Site Q’s past and present for putting this site out there and allowing me to come out with all my toys. A full hour is much different than the normal 45 mins, but it also gives you the opportunity to do a great many of things all in one workout. That’s what we did today. We hit everything. Luck of the draw had everyone sweating and feeling good. A solid 20 minutes of straight kettlebell action, no breaks. Next we headed over to my favorite part, all of the stations for feats of strength. Our timer for this was two guys showing off their best football skills…let’s just say there were a lot of burpees out there today, except for Probations 2.0 who at 9 is already a baller. That kid was running 50 yd outs and never dropped one. Speaking of Brutus, he also conquered the tire and flipped it over all by himself. That kid is going to be a beast. Hoff as expected is a beast, however instead of just pulling the tire with the harness he threw it around his neck and then proceeded to crab walk pulling the tire…that is incredible. We should have recorded that and sent to JJ Watt for a challenge. Winterplace was a stud today but made no friends when he said 20 Burpees when called upon for Mary. I’m afraid he may never be called upon again, at least from any of these guys. We’re all better for it though! Sound off on any more notable mentions. It was an honor to lead you all today gentlemen!
Announcements:
Seems Wingman’s calendar seems to be incorrect, I say we go back to the old days of telling someone they are on Q next week, this Google malarkey just isn’t working. Pop had other commitments so YHC and Lex Luther decided to Co Q. There was a 4 mile pre run that was supposed to be fellowship pace but ended up a sub 8 minute mile (Slim Fast, Frazier, Mr. Bean & Outback). After enduring the usual abuse for being on the IR and spending sometime in Mexico it was time to go, no newbies so no disclaimer given and off we go for a joint Q, YHC was up first. Outback and I discussed the idea of just running for 30 minutes to get under Freehley’s skin which seems rather easy to do, but cooler heads prevailed, I think!!
I have noticed over the past few weeks a new fashion sense to Ballantyne AO’s as we know Metro goes Metro, Strange Brew, well he goes Strange Brew and now it seems we have the “HEADBAND” sported today by the Chairman of this group Fire Hazard and now Outback and Fireman Eddy, FH swears by them and he’s a beast so I’m buying mine this weekend.
THE THANG: Mr. Bean
Quick Mosey down Ballantyne Commons to the soccer filed at Premier, stopping along the way for the following: YHC has not been to a workout in 10 days and somehow forgot how to count, give instructions, a total mess until we got to the soccer field and then it was like riding a bike again.
15 IC Merkins
15 IC MC
15 IC Merkins
15 IC MC
Arrive at soccer fields to the groans of old man Freehley “C’mon Bean we cant use the fields we will be kicked out” Read the sign Sir it states “No Unauthorized Soccer” we weren’t playing soccer!!
Line up and proceed with a Merkin Ladder 10 down to 0 with sprints across the field in between. Very strong showing from Swiss Miss, FH, Mic Check and that 23 year old kid Mario (not fair)..
5 Burpees sprint across field hold plank for the 6, 10 Wide Arm Merkins.
5 Burpees sprint across field hold plan 5 Burpees
30 Second Count People’s Chair arms out straight, 5 Burpees sprint across field
Repeat count assisted by Mic Check
10 Wide Arm Merkins IC sprint across field, hold plank for the 6. 15 Flutter IC, sprint across field
10 Wide Arm Merkins IC Sprint across filed hold plank for the 6, 15 Flutter IC. 10 Count from Gumbo and hand off to Lex Luther.
Lex Luther:
Indian Run from Premier all the way to Snyder Lance Parking Lot ( That is A HIKE).
Count off in teams of 4 for wall climbs, each partner climbs the wall 10 times.
Lap of Snyder parking lot in your team arrive back and perform Lunge Splits
Lap of Snyder parking lot in your team this time its a race all members of team must finish last place performs 18 LS, 16LS for 4th 12 for 3rd 8 for 2nd
Mosey across bridge to Loch Ness for Wheel Barrow/Partner Carries 50 yards and repeat.
Mosey to Bissell wall for a new one to me Burpees with a wall jump 5 on each side of the wall.
Mosey to Dolphin Hill (Very Steep) in teams up and down 5 times, some of the PAX decided to run a lap of Nessie or perform random exercises.
Mosey to Bissell #2 20 Incline Dry Docks off the wall, rinse and repeat.
10 Jump Wall Burpees, mosey back to the AO for a very quick LBC count, nobody could keep up with Lex he lost us all!!
Moleskin: Great to be back out with the PAX the banter as normal at Stonehenge was brutal but designed to push each member of the PAX. Nice Co Q Lex you really brought the pain and a very new exercise, MC, FH & SM were flying thru that. Good showing from everyone it was a solid group. Miles covered just over 3.2.
Announcements:
Puppy Love is not doing the Mud Run and WILL NEVER do the Mud Run, way to go brother!!
Chippy somewhat promoted Fight Club but doesn’t really want a lot of guys there, ok!!
Mud Run is around the corner, sign up please.
Nice take out from Chipotle. And Loogie seemed to upset the folks at Einstein’s for ordering the Walnut Cream Cheese, you had to be there….