If a workout happens and only the Q is there, did it really happen???
IT was a balmy 45 degrees Friday morning and YHC was on Q for The Brave. Since YHC hadn’t posted since Christmas eve, the anticipation for a good beat-down was high. The weather was perfect, even mild for late December.
YHC pulled into the parking lot with about 7 minutes to launch time – hmm – no cars – guess everyone still working on catching up on sleep from NYE.
YHC figured to remain in the car and wait for the pax that were sure to arrive and listen to some nice angry man music to get pumped for the workout.
5:14 and still no pax – hmm so if no one shows does it still count as a workout (sort of like if a tree falls in the woods and no one is around to hear it, does it make any sound?)
5:15 arrives and no pax – not to worry, if YHC pulled his sorry arse out of bed, there was no way YHC was going home – this workout would happen – the following is what took place and for all of you who stayed in the fartsack – hope your jealous.
Run down Ballantyne Commons Parkway to the Ballantyne Corp Parkway. Hang a left and do some serpentine hill runs then mosey over to the Premier deck – wave good morning to the security guard (who evidently didn’t have an issue with only one pax running in his deck vs. the larger group that Outback took who was run off).
Quick run around the deck, up the stairs, across the top and back down and proceed down Btyne Corp Pkway. (at this point YHC half expected to see Haggis go running by)Cross bridge over Johnston Rd, and hang a right – stop for a quick 25 merkins to wait on the 6 – oh wait, there is no six today.
Run behind the building and do the slalom run between the trees across the back, the around the pond and back to the lot for 25 SSH in cadence, 25 Merkins, 25 Slow Squats (are they in cadence if YHC is the only one doing them???)
Back around the lake and hang a right, bear crawl over the bridge then up to the next pond.
Lap around the lake, and wall climb x 4 – mosey over behind the next building.
Lunge walk 10 parking spaces, 10 jump squats, bear crawl 10 parking spaces, 10 CDD – rinse and repeat x2.
Run to next lake – make a lap – then 25 merkins and 20 slow reverse lunges per leg at the picnic area, then another lap.
Run over to next lake – plan for some backwards uphill runs, but audible – evidently there was a sprinkler malfunction as the area around the lake was slush and way to mucky for hill runs.
Head over to the exercise trail.
3 x arm walks across the low bars.
3 x arm walks there and back on the high bars
2 x single bar dips.
Just enough time to make it back by 6:15.
Final tally – 5.25 miles – lots of merkins, CDDs, jump squats, lunges and bear crawls. Fun was had by all.
NMM
YHC often wondered if he would go thru with a workout if he were the only one to arrive – and today YHC found out the answer. It was a good workout but the 2nd F was definitely missed. Plus when YHC doesn’t have to explain the next exercise etc. there is very little “rest time”.
Announcements:
Joe Davis Saturday Jan 10th. Check out the post and donate to the coffeeteria via the paypal link.
Thats all YHC’s go
Champagne out.
Shout out below if you are jealous for missing this great beat-down…
Exercises That Belong to the Gloom
Now that the holidays have ended and the convergences have gone away, Kevlar was back on the normal schedule. Every workout has its own unique personality and the PAX at Kevlar definitely expect a strenuous beatdown mixed with some type of frivolity each and every Friday. Bulldog handed me the keys to the Q and away we went:
- Warmup mosey around high school and middle school parking lots with a flyby of the admin building, ending up back in the middle school parking lot.
- COP
- merkins x25
- imperial walkers x20
- merkins x20
- mountain climbers x20
- merkins x20
- peter parkers x20
- 8-count bodybuilders x10
- Divide up into 2 groups (groups 1 and 2) and partner up (partners a and b) within the group:
- Round 1:
- Group 1: Partner 1 runs to left-side stairs, touches door at top, runs back while Partner 2 does step-ups on covered benches. Partners flapjack.
- Group 2: Partner 1 runs to right-side stairs, touches door at top, runs back while Partner 2 does derkins and dips on uncovered benches. Partners flapjack.
- Groups 1 and 2 Flapjack.
- Round 2:
- Group 1: Partner 1 runs to left-side stairs, touches door at top, runs back while Partner 2 does single-leg squats on covered benches. Partners flapjack.
- Group 2: Partner 1 runs to right-side stairs, touches door at top, runs back while Partner 2 does carolina dry docks and incline merkins on uncovered benches. Partners flapjack.
- Groups 1 and 2 Flapjack.
- Round 1:
- Walk/Mosey/Run to upper parking lot for a true 6MOM:
- typical mary stuff: LBCs/flutters/superman/plank/reverse plank/backscratcher/dollies
- Pick a parking spot at base of hill. Proceed to “the Finisher”:
- Sprint up hill / 10 merkins at top / mosey back down
- Bear-crawl up hill / 10 merkins at top / mosey backdown
- Sprint up hill / 10 merkins at top / mosey back down
- Broad jump up hill / 10 monkeyhumpers at top / mosey back down
- Sprint up hill / 10 monkeyhumpers at top / mosey back down
- Broad jump up hill / 10 merkins at top / mosey back down
- Sprint up hill / 10 merkins at top / mosey back down
- Run home
- COT
Moleskine:
- Fun times at Kevlar today. Friendly mumblechatter going during most of workout – except for the running and the sprints, which was at least half the time… Folks must have been excited to see each other again. Felt like a mini-family reunion. Good to see Pickle back from his semester at Clemson. Good also to see O’Tannenbaum at Kevlar. FNG to Kevlar, even though it has met at his church every Friday for the last couple years…
- Been a while since we did the 8-count bodybuilders. Now I know why. #Qsmoker
- Everyone seemed to be doing well on the stair runs, but special props to Busch for pushing some of us (me) to go faster. If I’m going to be any stronger/faster/better in 2015, gotta prepare to be a little uncomfortable. Thankful for the push in that direction.
- Been a while since we’ve done a full 6MOM. Now I know why. #sorebelly #hurtstosit #dontmakemelaugh
- As we lined up for The Finisher (appropriately named, Bulldog) I disclosed that this part of the workout was something I had seen someone do at the park last week. Yes, that someone may have been female. But in my defense, (a) I was at the park with my family, and (b) it was my M who suggested I bring the workout to the guys on Friday morning. And no, the someone-who-may-have-been-female did not do any monkeyhumpers. There are are just some things that should never leave the gloom.
- Or be done when a car is passing by at 0610…
Announcements
- Sign-up for the movie. Ms invited. See website/email for more details.
- FNG Resolution Saturday: Convergence for many workouts (Olympus/The Rock/Stonehenge) at Ascent tomorrow. Bring your neighbor or that buddy who hasn’t posted in awhile. EH him today before he’s too hungover to make it.
Under construction
13 men awoke to a pleasantly warm morning to get after it on the second day of 2015. The school is nice enough to be building us a parking deck but for now the construction is just an obstacle to get around. Anyway, we managed. Here’s what we did.
The thang
Quick up-and-back from the small parking lot to the road. #uturn
Circle up for a push-o-rama edition of a COP:
Merkins x 15
SSH x 20
Merkins x 12
Copperhead squat x 20
Merkins x 9
Mountain climbers x 20
Merkins x 6
Carolina Dry Docks x 10
Merkins x 3
Parnter up and mosey over to the rockpile to find a worthy stone.
Partner A runs up hill to the road and back
Partner B performs called exercise: curls, overhead press, squat.
Some planks worked in
Repeato
Say goodbye to our little friends and mosey to the parking lot
Bear crawl down, run back
Crab walk down, run back
Backwards bear crawl down (#crowdpleaser), run back
Reverse crab walk down, run back
Sprint down, run back x 2
Mosey up to the front of the school and grab some bench
Step ups x 10, Dips x 15
Rinse and repeat for three sets total
Mosey back to the parking lot for EXACTLY six minutes of Mary:
Dolly x 20 — Hold it — low slow flutter x 10
Freddy mercury x 20
LBC x 20
Rosalita x 20
COT
Moleskine:
Some real Larry Birds out there. Props to Chelms, Hops and Mermaid (and others I only saw the back of) for beasting it out there. And big ups to Margo who runs 1+ miles each way to and from the workout.
Announcements: Joe Davis run, Unbroken movie coming up, Bring your FNGs and Kotters to Ascent on Saturday
Thanks for letting me Q my first workout in the Southlands.
Area 51’s Cure for the Hangover
27 PAX ignored the comforts of their #fartsacks (or backseat) to prove that the only cure for a New Year’s Eve hangover (beverage and/or food-induced), is a good old-fashioned beat down courtesy of Peak 51. All Thursday Area 51 workouts converged at the frost-covered grounds of Calvary to bring in the New Year with some solid 1st and 2nd F.
The Thang:
Geraldo led COP
SSH x 20
Merkins x 15
Squats x 20
CCDs x 15
IW x 20
Wide Arm Merkins x 15
LBCs x 20
The PAX divided into 2 groups. Geraldo took Group 1, and Slim Fast took Group 2. After each Group finished the set, the groups flap-jacked for equal-opportunity.
Geraldo Group:
Head over to the rock pile near the baseball field and partner up.
Partner 1 completes called exercise with rock while Partner 2 runs a loop around the light post.
Flap jack until the total reps for each exercise is complete.
Round 1 100 Curls
Round 2 100 Overhead presses
Round 3 100 Tricep Extensions
Mosey to the shelter for the following exercises.
10 Decline Merkins
15 Dips
20 Step ups (10 each leg)
Repeato
Jack Webb ladder up and down to 5
Slim Fast Group:
Mosey to field for 7’s on the hill — Squats at the top, burpees at the bottom
Mosey back to lower parking lot for some cardio:
4 line suicide, then sprint to 3rd island; rinse and repeat coming back
4 line suicide, then sprint backwards to 3rd island; rinse and repeat coming back
4 line suicide, then lunge walk to 3rd island; rinse and repeat coming back (you can thank me for this one on Saturday…)
4-island suicide; at each island, do 20 squats and 15 LBC’s; plank when done
Return to parking lot for some Mary:
Dolly x 20
Elbow Plank for 45 seconds
Rosalita x 20
Protractor with guest call by Semi-Gloss
Done
Moleskine:
Happy New Year, fellas! Honored to be the first co-Q of 2015, and I know Geraldo concurs with that sentiment! Everyone seemed to be on their game this morning despite a late night for several of you!
Geraldo was on the F3 charter jet last night from NYC… Thanks to him for the co-Q!
Udder and Drop Thrill brought rucks… nice work out there with the added weight!
Marge, great to workout with you for your now 4th F3 workout! Great stuff out there! Planning to see you alot in 2015!
Semi-Gloss notified us that he had 2 left gloves on… didn’t seem to slow him down, but we also expected to see his tuxedo shirt from last night. He must have packed a bag ahead of time to keep in the car… well-played. Spackler was taking a mid-morning break from his festivities, which will resume promptly at 12:00 Noon.
Frasier and Dear Abby were the least affected by the cardio administration from Slim Fast. I guess I will need to build in some extra credit next time!
Great to workout with some PAX that I don’t normally get to workout with given the various workout schedules. Crabcake, Wild Turkey, Icky Shuffle, Dear Abby, Udder, BLC… great to spend some quality time with you guys.
Thanks to everyone for your commitment to all of the F3 opportunities! I know personally it has been a huge blessing for me both physically and spiritually to spend time with you guys each week!
Dolphin, thanks for the send-off prayer!
Announcements:
1. Joe Davis Run 1/10
2. Unbroken Movie 1/10
3. Saturday 1/3 convergence at Ascent – Olde Providence Elementary
4. Slim Fast, Geraldo, Sensei and Mr. Brady are taking #Rumrunner on the road to checkout the Joe Davis course this Sunday 1/4. Slim Fast will send some more tweets… plan to meet at 0530 at Arbo ABC and we can clown car or convoy over to Joe Davis. Plan to be back to Arbo no later than 0800.
Close out 2014 O2 deprived!
Lynchpin and Header had the Q this morning @The Charge. As discussin took place the night before as to what the weinke would look like – it was clear this would not be for the faint of heart… or the lungs.
Header on Q…
Mosey to the track and split into two groups – Indian run for .5 mile
Circle up for COP – SSH X 25, IW X 25, merkins X 20, MC X 20, peter parker X 20, parker peter X 20
Run .5 mile under 2:45 – plank till everyone is back – 20 merkins, 20 LBCs
Run 1/4 mile under 1:30 – plank till everyone is back – 20 Carolina Dry docks, 20 heels to heaven
Run 1/4 mile under 1:30 – plank till everyone is back – 20 merkins, 20 LBCs, 10 burpess
Lynchpin on Q…
wall sit – 40 shoulder presses – raise right leg for 30 sec and then raise left leg for 30
get w partner – balls to the wall w hip slaps while partner runs to other side of football field and back – flap jack 3 X’s
mosey to touch line and do 11’s running width of football field with burpess and russian get ups
mosey to goal line for 100 yard sprints – did somewhere around 6 of them with 10 burpees in between
Mosey back to parking lot for COT
The chatter at the beginning of the workout quickly quieted down as sounds of gasping for air could be heard throughout the stadium. Striker blew out like a cannon on that first .5 mile run – oh to be 16 yrs old again. Lots of “respect” going around the COT – well done!
#OldManWinter #Converges
42 PAX didn’t heed the warning at 0600 this morning of sub-freezing temps and scalding #smokeboots to stay in the #fartsack and decided instead to post at #F3Maul for a convergence of Anvil, Death Valley, and Dromedary. An unprecedented and overwhelming ratio of #Respect to #HateHate this morning as 5 PAX of the 42 were in the 50+ category. One lonely #HateHate decided to post. Either #OldManWinter doesn’t care about warnings, or #HateHate is scared off by them. You decide.
The Thang:
- Split into Group 1 and Group 2 to flapjack at 0630.
- Group 1 follows Bratwurst for something like this:
- Mosey to COP In-Cadence with Side Straddle Hopx20, Imperial Walker x20, Hand Release Merkins x20 (single count), Mountain Climbers x20
- Mosey to Fountains on Rea Rd.
- JackWebb-like ladder in-cadence with Derkins 1 and Butt Slappers 2. Increase to 5:10 and back down to 1:2.
- JackWebb-like ladder in-cadence with Carolina Dry Docks 1 and Knee ups (on wall) 4. Increase to 5:20 and back down to 1:4.
- Find a partner.
- P1 Run around the buildings. P2 Jump-ups on wall. Flapjack. Repeato. Plank for the six.
- P1 Run. P2 Hand-release burpees with jump-up on wall instead of hop. Flapjack. Repeato. Plank for the six.
- P1 Run. P2 Merkins until failure then squat hold. Flapjack. Repeato. Plank for the six.
- Head back to find Group 2.
- Group 2 follows Frasier for:
- Mosey to the #Murderhorn.
-
First round – 10 merkins at each light post, 25 LBCs at the bottom, superman plank at the top.
-
Second round – 10 diamond merkins, 50 Russian twist at the bottom, 6 inches at the top
-
Third round – 10 wide arm merkins, 25 flutters, plank at the top
-
Mosey across the street to the hill beside the theater. Lineup across the hill.
-
Sixes with squats at the top and merkins at the bottom right of the hill backwards.
- Group 1 and 2 switch QICs and repeat above for the most part – some modifications from the QICs.
The Moleskin:
- Like a stale Christmas tree losing it’s needles, O’Tennanbaum was kicked the curb early this morning and showed up ready to go at 0530. After some brief sitting around (what, no early Kettlebells or hair burners), he joined the rest of us to prove this evergreen will stay fresh into the new year.
- Pretty sure that YHC saw Frasier’s 1st group doing some awful shuttle runs with squat jumps at the switchover point. Sorry guys, but he didn’t think that was much of a workout, so he didn’t include it in his backblast. Not sure how much more he deemed inadequate to post here.
- Donkey Kong, bitter there were not more Bearcrawls, Burpees, and 8 count something-or-other man makers, busted out some on his own at the fountains. No one followed the lead or fell in the fountain, so we had a little success there.
- Some PAX took the P1 run around the buildings as a break, but Ice9 and Joker certainly put an end to that for one of the groups. No rest for the weary as they elbowed for position and avoided as many light poles and delivery men as possible. At the Murderhorn, Bulldog, perhaps in the wrong group at the fountain, joined them to make it a three way battle. Ties all around. 1 Point to each.
- Word has it that Site FNG Dasher didn’t think too much of the #Murderhorn as he and Turkey Leg showed the way.
- Slimfast won’t want the recognition for doing the workout alongside Sensei, but they both pushed and asked for as much as the QICs could dish out. Helping a fellow PAX is something each of us should be looking to do in each workout. Bring an uplifting word (or grunt) in the midst of suffering and you realize that you still have more to give.
- Thanks for Hops for bringing the good word at COT and closing out 2014. Continue to use today and tomorrow to reflect on what you’ve learned about yourself and others in 2014, and use that as momentum (not a stopping point) into 2015.
Announcements:
- Convergence at The Rock (Calvary Church) at 0700 tomorrow.
- Some workouts converging on Saturday at Ascent (Old Providence Elementary) for a FNG-friendly workout.
- Your Union County brothers to the South continue to have Wednesday (Marvin Ridge / #Dromedary), Friday & Saturday (Sun Valley Middle / #Overdrive), and Saturday (Weddington HS / #Commitment). Come out yourself or send co-workers and friends who live down there. Workouts are strengthening and picking up momentum. Maul participants today who regularly Q down there include Ice9, Snowflake, and Bratwurst.
#F3Swift – Uphill Finish
5 PAX left the Vine lot at 0515 for the weekly down painment known as Swift. 1 more PAX found the way, eventually.
The Thang:
- Warm-up about 1.5mi with 2ndF pace and a few strides. Cones are in place.
- On the Rushmore Dr. “landing strip” (Straight and Flat), run 200m at 1 mile race pace (or 1600m race pace for our 3 metrically-inclined PAX today) / R-pace (from the calculator at http://runsmartproject.com/calculator) and recover 200m jog
- Run 200m at R-pace and recover 400m jog
- Run 600m at R-pace (back up on Rushmore to run first 200m slightly downhill, across the 200m flat, and then finish 200m uphill to the Bullring) and recover 400m jog (bending over grabbing knees and #spilledmerlot optional following 600m)
- Repeat back to Step 2 two more times for a total of 3 Rounds
- Mosey back to COT
The Moleskin:
- Two weeks remaining to prep for the Joe Davis Run, and today’s turnout was not a great sign of the dedication that Area 51 PAX are making for training. As one of the most important weeks in the training cycle to prepare to dominate the 5 or 10K, I bet many PAX are simply doing this workout #sadclown style. For all seriousness, this should be somewhat of a peak week. We’ll continue to push hard into next week, but it will be dialed back just a tad. #notataperweek
- The Metrically inclined (two Canucks and an Aussie) outnumbered the Imperically inclined at the start of the workout, so YHC had to give everything in Pace per Kilometer and such. This made for some confusion, but since Wing_man eventually found us after Round 1, balance was restored in the Units universe. This begs the question, what stickers do Aussie and Canucks put on their vehicles to show off how far they ran – 21.1, and 42.2? What about if they are triathletes – 113.1 and 226.3?
- Who is getting out of the car in 39.0F and rain with short-sleeves? Oh, that’s Strange Brew. Wait, there’s someone else he drug out and said “you’ll be fine in shortsleeves (but I don’t have gloves for you)” – oh, that’s his brother Moosehead. Ok, we’re set. All we need is Haggis to show up an start blabbering about this is like one of the nicest Summer days he’s ever seen in Scotland…no Haggis, so let’s jog around the block to give him a chance to show. Still not there? OK, must be waiting for Bagpipe (didn’t turn up there either, so he’s probably dreaming about running in weather like this #fartsack).
- Actually, even with the rain, the weather wasn’t too bad. Just by coincidence, we ran intervals INTO the wind and rain. At least the recovery jog was nice.
- Soft Pretzel was a little too happy to dial it back after last weeks 400s and just run some 200s. He didn’t have the same happy thoughts after the 600, but dude is still killing it out there.
- The Metrically inclined formed a nice pack for the first few intervals, but deciding that neither thought each other’s accent was much better than their own, they started turning it into a competition of who could get away faster from each other. Outback and Strange Brew continued to bring it in strong, and Moosehead could be found constantly pushing the limit and continually thanking his brother for bringing him out.
- Wing_man did actually read the Pre-blast, so he was a little perplexed we he didn’t find us exactly “on” the Bullring. We happened just to be “piercing” the ring today, so instead of the “landing strip” we may have a new nickname for this little area along Rushmore. Needing TigerRag’s and other’s creativity on this one…
- Strava reports from –
- Bratwurst – http://www.strava.com/activities/234457208
- Strange Brew – http://www.strava.com/activities/234515247
- Wing_man – http://www.strava.com/activities/234445634
- If you don’t have a Strava account, you can’t see the “Lap” details showing the breakdown of the intervals, but trust me, Wing_man ran faster with the PAX than as a #sadclown. Looks like he may need to add some new segments along Rushmore.
Announcements:
- Joe Davis Run – sign up now! or just pay increased cost later. http://joedavisrun.racesonline.com/
- Convergences for Area 51 at the Maul tomorrow 0600-0700. It may or may not be 0.0 (0.0001 in kilometers) with Frasier and Bratwurst on the Q.
Auld Lang Syne
9 men showed up at #F3FastTwitch to say goodbye to 2014. Not a lot of reminiscing this morning but certainly a lot of hard work…ended up with 6 miles. Here’s how we got there:
The Thang
We took off from SCMS and hit 51 in the direction of Pineville. We stopped at the entrance to Davie park for a quick plank and knocked out 20 merkins. From there, we ran to the entrance to Carrington where we planked again and knocked out another 20 merkins. Down Cary Ridge we went to the stop sign at Bevington. That’s where the real work began.
- Run down Bevington to Rea Rd
- Run back up Bevington to the stop sign
- AYG sprint to the first speed bump
- AYG sprint back to the stop sign
- Run down Bevington to the 4th speed bump
- Run back up Bevington to the stop sign
- AYG sprint to the first speed bump
- AYG sprint back to the stop sign
- Run down Bevington to the 2nd speed bump
- Run back up Bevington to the stop sign
- AYG sprint to the first speed bump
- AYG sprint back to the stop sign
We planked at the stop sign and knocked out another 20 merkins. After that, we took off for base, going back through the neighborhood. We did a little Indian run to the base of Spackler’s hill.
- AYG sprint up Spackler’s hill to the stop sign
From there, we did a little baby jog to the end of Browne’s Pond Rd. Then an 80% effort run to the stop sign at the Rosecliff entrance. From there we lined up and did an Indian run up Strawberry back to base. A little time left for some Mary:
- LBCs x 20 IC
- Flutter kicks x 20 IC
Moleskine
YHC had a goal of 6 miles at some varied paces. Mission accomplished.
Good group of FT regulars out there this morning plus site FNG Sensei…strong effort brother. You look ready for Joe Davis and the Palmetto 200.
We tossed in some merkins at various points…ended up with 60…a FT New Year’s resolution to kill the notion of hollow chests and pencil arms promulgated by the SkunkWorks’ lunkheads #NeverForget
Honored to lead this morning men. You’re next…TL and YHC will be calling.
Announcements
Joe Davis Run is 1/10.
Sign up for the Unbroken movie also on 1/10. Sign. Up. Now.
Slim Fast is gauging interest for participants in the Palmetto 200 (like the BRR, only flatter). It’s in March. Hit him up if you are interested.
Slippery Bells at Skunkworks
15 hearty souls thrived in the morning drizzle and slung some metal at Skunkworks on a morning that made the Q feel right at home.
THE THANG
Run a lap around fire lane
SSH x 20
IW x 20
Round 1 – 30 secs 2 handed swings, 30 secs burpees, 30 secs snatches. Repeat and then run lap.
Round 2 – 30 secs alternating swings, 30 jump squats, 30 secs lawnmowers. Repeat and run lap.
Round 3 – 30 secs high swings, 30 secs jump lunges, 30 secs clean and presses. Repeat and run lap.
Round 4 – 30 secs upright row catch and press, 30 secs Spartan burpees, 30 secs high pulls. Repeat and run a lap.
Round 5 – 30 secs thrusters, 30 secs burpees, 30 secs good mornings. Repeat and run a lap.
Jack Webbs with KB. Diamond merkins and KB curls up to 5 and back down.
COT.
YE OLDE NAKED MOLESKINE
After Brown called in injured with a “tennis elbow” I was left with coming up with something to burn a few calories prior to the New Year festivities. Poor Brown was getting abused after bailing on his Q on a mass email. Watch out for a rename when the lad returns to the fold as “Serena” and “Martina’ could be contenders and who knows where it can deviate from there…
A few technical issues on the Pill front and timer front today with the steady drizzle but it wasn’t long before the hip-hop hoorays were pumping the pax through the rounds. The drizzle took its toll more so on Busch apparent “60 pounder” which flew through the air during the alternating swings narrowly missing the high tech gadgets in the center of the circle. When the kettlebell finally came to rest the number 60 had fallen off revealing a cork like substance for all to see. We may need an official scale at the next Skunkworks to verify the true weight and substance of the bell in question…
Other than that good work today from everyone present.
Bulldog
ANNOUNCEMENTS
Sign up for Unbroken movie otherwise Simba’s credit card will be charged.
Convergences tomorrow and New Years Day. Check weekly email and Twitter.
Kevlar and Joust regular 5:30 am times this Friday.
Moderate, Adj = average in amount, intensity, quality, or degree
Well that definition stinks, good thing I rarly use the dictionary.
The Thang’
Quick shuffle to the pavilion for some shilding from the down pour.
- SSX x20 in cadence
- Reg. Mirken x10 in cadence
- Diamond Mirken x10 in cadence
- Wide Arm Mirken x10 in cadence
- Wall Sit – Arm Raises x20 in cadence
- Single Leg Wall Sit (left leg raiesed) – Arm Raises x20 in cadence
- Single Leg Wall Sit (right leg raiesed) – Arm Raises x20 in cadence
Mosey to forest for run to William R Davies Park
Arrive at playground:
Round #1:
- 20 Pull Ups
- 50 Mirkens
- 20 Burpees
Round #2:
- 10 Pull Ups
- 25 Mirkens
- 10 Burpees
Round #3:
- 10 Pull Ups
- 25 Mirkens
- 10 Burpees
Rock Webb: Mosey to rock pile – select respectable size rock. Move onto the artifical turf field.
- 1 Mirken – 4 over head presses with rock
- 2 Mirkens – 8 over head preses with rock
- Continue until 5 mirkens /20 overhead presses
Partner up for 25 yard wheel barrow flapjack to end zone.
OYO – Burpee Broad
- jump 25 yards – sprint 75 yeards to endzone and back to starting end zone.
- Repeat, but spint to rocks. Return to pile and form two seperate lines for nice moderate fellowship pace back to AO.
Struff:
January 10, 2015
- Joe Davis Memorial Run – Sign up
- Movie – Unbroken – Sign up
Convergence this week
- new years eve convergence at the Maul
- new years day at the Rock on Sat. eve
- headlock a neighbor and bring out some new guys to ascent on Sat. (at Olde Providence Elem.)