— Posted on behalf of Wild Turkey —
Fun fact: A group of turkeys is called a rafter.
Once my trusty Casio F-91W read 5:30, the PAX circled the parked cars in the South Charlotte Middle School with high knees, butt-kickers and side shuffles. Then we wobbled down to the track.
Once we gathered, we lined-up for a one-mile Indian Run. The group kept a swift pace and managed to stay together until the last 200 yards, when mumbles of a jail break got loud enough to spark some sprinting and racing.
Caching our breath, we circled up for a little COP warm-up.
YHC called for another mile with 4 sets of 100
After calling the second mile plus exercises, many asked to vary the exercises before each lap and permission was granted. The gazelles circled up for Mary-O-Rama as the six, including YHC finished the final lap.
Head up the steps, grab some wall for the People’s Chair.
Moleskin:
Announcements:
YHC took us out
It was a nice muggy morning for 11 devoted men to throw some lead around! [Plus another two at CDS that missed the smoke signals about the site change.]
The Q got the guys going at 5:30 on the dot but Splinter and Bush suddenly disappeared. So the rest planked until they were done doing their hair and getting their outfits straight. When they finally decided to join the crew Harley then went MIA. It’s 5:45 by this time, so the Q just starts without them. Then all of the sudden Harley shows back up with Si and Hacker!
Mosey behind ABC store.
Circle up
Continue to mosey behind stores
Continue to mosey behind stores
Continue to mosey to access road
We were chased by a crazy cat lady and her shopping cart then we realized it was just Horsehead carting his kettle bell down the road after us!
Mosey up to soccer field
Mosey back to parking lot
So Arena originally titled this post “…Liqueur Store” compared to the traditional “Liquor Store”…maybe he prefers sweetened distilled alcoholic beverages over the normal hard stuff. Looks like Bulldog and ExLax missed the Twitter Bomb and went to the old location. We’ll be hanging out at the liquor store/tanning salon until further notice. Good times and plenty of humidity.
Harley, posted on behalf of Arena
Soft launch occurred at Olde Providence this AM. This happened:
Standard opening mile at decent pace (six was in at a 6:40). Mosey through the OP campus to give everyone a sense of the AO: through the gates and past the playground, concession stand, and ball fields, down the dark trail (only 3 spider webs to the face!), and out to Foxworth. Yep – it’s a decent little hill (compared to yesterday, anyway). Mosey back on the path, past the fields, etc. to the playground. First running of The Kirk – so named by Lovebug, I believe, as I originally called it Magnificent Sevens:
7 pull-ups
14 burpees
21 merkins
28 squats
35 LBCs
Run a lap around the school
All got in about 5 sets of exercises with total mileage of about 3.4: STRAVA, or it didn’t happen
Moleskine:
Week 1 and set an attendance record: 3! plus a new speed record for the six on the opening mile (6:38 – apparently a recorded mile PR per Strava for Bushwood, which is further proof that if you want to get faster…). Got a tour of the AO, and there is a lot to use including The Buddy Bench, which begs for partner work. Today was a little light on the exercises, but that will change. Forgot the tunes…next week.
May have to work on the name. But it’ll do for now. Appreciate being pushed and pulled out there today. That’s what this format does best – kicks in the competitive spirit and makes you push just a little harder.
Until next week,
Kirk
This morning was a fairly typical summer morning as 21 pax showed up in the gloom to Fast Twitch. Not much sleep last night as although I’ve had the privilege to Q in the past – this was my VQ for Fast Twitch. My only concern was not getting lost.
The thang-
Leave the AO and head down Woodfox Dr towards Rounding Run Rd. Upon on arrival – we circled up and did 20 Merkins in cadence. Partner up – P1 goes around Rounding Run to the right and P2 goes around Rounding Run to the left. Meet back at the stop sign and do 25 Merkins. Rinse and Repeat 3 more times. Run back to AO and head down to track. Run same exercise w partner on outside lanes and do 25 Merkins when we finish. Rinse and repeat 1 more time. Mosey to goal line and line up for 100 yrd gassers. Rinse and repeat 2 more times. Mosey back to parking lot.
Great work by everyone! Battling through the elements is not easy and everyone worked hard.
Few observations…
Spackler’s comment of the day came as we went down to the track and he said “I just realized that if you run around the outside lane it takes longer than if you run on the inside lane!” Well done Spackler!
Alf went full on Run Stopper losing the shirt pretty quickly. I though there would be some issues when we made our way to the coed track/field but he seemed to behave himself.
Poor semigloss was not even there to defend himself as stories were told how he fell on a golf ball at the beach and injured his scrotum. Not a pretty sight!
Shout out to Good Hands for working tirelessly week after week! Does not back down from a challenge!
Announcements –
F3 Dads – sat – semigloss on Q – Beatty Park. 0900
Two fine pax showed up to an empty parking lot surrounded by rubble and bulldozers at CDS. After a venture around the campus a decision was made to do some digging of our own.
THE THANG
50 two handed swings
50 merkins
40 alternating swings
40 squats
30 single arm swings
30 man maker merkins
20 upright row and presses
20 diamond merkins
10 snatches each arm
10 divebomber merkins
20 Louganis with KB
20 mason twists each side with no bell
15 Louganis with KB
15 mason twists each side with no bell
10 Louganis with KB
10 mason twists each side with no bell
10 snatches each arm
10 divebomber merkins
20 upright row and presses
20 diamond merkins
30 single arm swings
30 man maker merkins
40 alternating swings
40 squats
50 two handed swings
50 KB curls
Nameorama
COT
YE OLDE MOLESKINE
There’s nothing like posting for the first time in a while and showing up and there are no cars. Thank goodness Ex Lax pulled in. Went to check Twitter to see where the workout may have been reassigned and the phone dies and no charger. Where there are two there is a workout and so swing we did. It felt like I was cheating on Header after our last man to man workout but once pleasantries were exchanged we got to work and got a lot done.
Lots of mumblechatter today enjoying chatting about life, kids, vacations, shark attacks, etc.
Count us in on the Skunkworks count as we were there in spirit!
Bulldog
So what we had three, still a great workout.
The Thang
three rounds where you got to run around the lake while someone was holding the mitts, while someone was hitting the mitts. The round went as long as it took the lake runner to get back.
then time to change it up with some sparring. Each guy got to spare three rounds for about 2:30 minutes each round. Lite sparring chest to waist no head shots or at least on purpose. Great opportunity to work on counter punches and defense
Headed over to parking lot for 10 minutes of Mary
great work by both Gecko and Foley. Thanks for coming back out Foley, and Gecko becoming a regular.
Chippy
Welcome Tuck and Stone Pony to Foxhole!
11 SOBs wanted to start their week off by swinging a little iron. Here’s what we did:
The Thang:
Mosey over to the Playground for COP-
SSH X 10, Halos X 8 each direction, around the worlds X 8 each direction, merkins X 15
Main Event:
Round 1-
KB Swings X 10, 15, 20
Clean X 10, 15, 20 (each arm)
Overhead Press X 10, 15, 20
Pull-up Hang 30 seconds/Merkins
Round 2 –
KB swing X 10, 15, 20
Snatch X 10, 15, 20 (each arm)
One Arm Press X 10, 15, 20 (each arm)
Pull-up Hang 30 seconds/merkins
Round 3 –
One arm KB Swing X 10, 15 (each arm)
Upright rows X 10, 15
High Pulls X 10, 15
Pull-up Hang 30 seconds/ merkins
Moleskin
Here are the high points –
One word…. Humid. It’s felt like we were swinging bells with the sprinklers on. I could barely grip my bell.
Shout out to Brown and Voodoo for stepping up and teaching quality KB techniques to Tuck and Stone Pony.
It was great to see High Tide. I don’t get to see him often unless I make it over to Meathead, which isn’t often.
Mighty mite is a beast. I don’t know what his bell weighs, but it’s big.
Commish is the man. He’s come a long way since January. Keep posting brother.
Announcements:
F3 dads started last Saturday. 9am Saturdays at Francis Beatty park.
Sign up to run the half marathon/4 mile night trail run at the USNWC this Friday at 8pm.
Dredd and OBT are Qing Stonehenge July 25th.
Southern Discomfort is August 1st.
It’s another Monday and if we are going to start the week off right than why don’t we start it off with 45 minutes of all,out exercise. The one thing I do notice, prior to a Monday workout, everyone is really quit. So instead of standing around, 20 pax decided to move.
Jog to bottom lot and around and head back to the front of McKee elem.
SSH x 25 IC. 25 Merkins OYO
IW x 25 IC. 25 Merkins OYO
jog to center lot, split into 2 groups
4 rounds of 10 pull ups; wall sits w/ 25 presses at front of school and 25 Merkins switching between reg, incline, decline, reg.
jog over NC playground
10 jump ups on stumps
10 lateral jumps over tires
10 donkey kicks at school
Repeat 2x
Jog to bottom lot, partner up. Speed/size does not matter.
P1 runs to end of lot and back, P2 does exercise flapjack
200 squats
400 LBC
Jog back for Mary
Flutter x 25
Dolly x 25
Announcements
New site starting up at Nesbit park. See Dasher. He may make it to every site to promote this one.
Thanks for allowing me to,lead you through the gloom
Nothing good starts with, “Hey y’all watch this…” or “Man that looks cool!”, from a facebook post. But low and behold it was good and I felt obliged to “share”, that’s puny, with the PAX. Thus begins the story of how I turned a Men’s Health FB post into a work out. “24 Push ups you need to try” is how it was titled and 24 merkin variations we did. (Don’t try this at home kids, or do…)
WIGGLER: SUMMER HOURS – 6:00 AM Start
Run the Wiggler – tomorrow at 6:00 am. Corner of Foxcroft and Rothwood. Fellowship pace.