14 of Ballantyne’s finest posted at Foxhole for a little iron work and may have gotten a little more than they liked. Here’s what we did:
The Thang:
Mosey over to the Playground for COP-
SSH X 15
Halos X 8 each direction
Around the worlds X 8 each direction
Good Mornings X 10
Diamond Merkin over bell X 10
Partner up at the playground equipment:
Partner 1 – two handed swings; partner 2 – 10 (or Max) Pull ups; flapjack
Partner 1 – Goblet Squats; partner 2 – 10 (or Max) pull ups; flapjack
Partner 1 – clean; partner 2 – 10 (or Max) pull ups; flapjack
Partner 1 – triceps extensions; partner 2 – 10 (or Max) pull ups; flapjack
Dips with KB on Lap X 15 IC
Mosey parking lot and line up behind weight plates:
Group up in groups of 3:
Partner 1 – Hairburners, 2 & 3 two Handed KB Swings, rotate through to hair burners
Partner 1 – Hairburners, 2 & 3 upright rows, rotate through to hair burners
Partner 1 – Weight plate inch worms, 2 & 3 goblet squats, rotate through to Weight plate inch worms
Partner 1 – Hairburners, 2 & 3 KB press, rotate through to hair burners
Partner 1 – Hairburners, 2 & 3 Lawn mowers, rotate through to hair burners
Partner up with like size KBs for doubles. Alternate 5 double KB swings X 3.
6MOM – LBCs with KB, Dollies KB press, dying cockroach with KB, Russian Twist with KB, Elbow Plank, Flutter with KB press.
COT – Ouch
Moleskin:
This morning hurt. I’m writing this at 7pm and I still hurt.
I was so happy to see 3 Foxhole FNGs post this morning. Welcome Mr. Bean, Gomer Pile and Fire Hazard. Keep posting and get swoll with your brothers at Foxhole.
It’s been a while since I’ve see Stump Hugger because he’s been out on IR. T-Claps for entering The Gloom this morning.
Voodoo came in a little late and I’m almost positive I saw him flip up on 2 wheels as he entered the parking lot. Whatever he missed in the COP, he made up for with the hair burners. That dude is fast.
Frehley’s is a beast. I hope I’m half the man he is at 50. Nuff said.
Shout out to Chanel for coaching the new guys. Great job being a leader of the site.
Announcements:
Be on the look out for bus and sundries payments for the Mud run.
Swift launches at 0515 on Tuesday mornings from the Vine Restaurant at the Ballantyne AO.
The Thang this week, returning to the Bull Ring:
What are R and I pace? Approximately your 1mile and 2mile race paces respectively. For an accurate estimate, go to http://runsmartproject.com/calculator
“In the annals of history people are going to be talking about three things: the discovery of fire, invention of the submarine and the [Wiggler].” **
Run the Wiggler! 5:30 am Tuesday – corner of Foxcroft and Rothwood – epic pace…
** Jackie Moon: Semi-Pro
16 DMZ faithful posted for an unimaginative, but effective beat down. Here’s how it went down.
The Thang:
Moleskin:
Simplicity is a beautiful thing – especially at 5:30 in the morning. Mumble chatter calling the Q out for his lack of creativity started with the second set of Burpees and never let up. PAX pattern recognition was in full effect, so the anticipation for the second one mile sprint was palpable. Without a doubt, a true crowd pleaser. McGee, Agony, Kirk and Bout Time were pushing it on the runs – always hard to keep up with the Larry Birds. Thanks to Kirk for taking us out at COT.
The opportunity to lead this group is always an honor. Thanks
Announcements:
F3 Golf and Tutoring opportunities – check the website.
10 men did the following stuff:
Warm up with jog to field and 100 yard jog X 10
SSH x 25,merkins
IW x 25, merkins
Jog to playground
Toes to bar 5, merkins 10, dips 15 lap around pkg lot X 4
Jog to lighthouse, starfish run to frisbee golf holes, squats x 20, monkey humpers x 20, Mary Katherine x20, with 10 stump jumps after each set, followed by naktar jai x 15
Wall sits with air press x 2
BTW x 2
Jog to track, 7’s with burpees and jump squats
Walk the wall, then incline plank ( a fan favorite).
Mosey to Pkg lot for karaoke, high knees, sucides, shuffles, sprints
To playground for partner workout, 50 pull ups and 400 LBCs
Great group at McKee Elementary on Saturday! There was a lot of chatter (mostly from Joker) until we ran 10 100’s (or 20 50’s) to get the party started. Really can’t complain anytime you get to do 140 merkins and monkey humpers, along with some frisbee golf all before 8 am!
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Editorial Comments by Joker [see O’T… this is what happen when you let someone else post your backblast]. So, O’T shows up in not just a turtle neck, but a fashionable mock turtel neck. Let’s face it, the guy has made some questionable fashion statements in the past two years. Thankfully, the velcro shoes have been retired.
YHC rolled in this morning to see only Uncle Leo firmly planting the shovel flag into The Matrix AO. With 4 minutes left it was just the two of us, but the lot quickly filled with 13 PAX who know how to start the week off right.
5:30 and off we went, around the backside of the school and out into he front parking lot. YHC heard a little grumbling from Uncle Leo. Apparently starting off running counter clockwise around the school was not the standard direction. Usually we head to the street and run clockwise. Decided to take a walk on the wild side this morning.
COP:
SSH x 30 IC
IW x 25 IC
Merkins x 20 IC
Mountain Climbers x 20 IC
The Thang:
Mosey around the school with 4 stops for pain stations. Each exercise was 10x reps.
At the stumps: Single leg split squats on stumps (10 each leg) & Derkins
At the back playground: Jump Squats & Upside down shoulder presses with feet on top of fence (modify to Carolina Dry Docks as needed)
Front wall of school: Donkey Kicks & Flutters
Front playground: Dips & Toes to Bar (modify to hanging knee raises as needed)
First lap was done as a group. After that add 5 reps to each exercise each lap and go on your own pace. I think all completed laps with 15, 20, and 25 reps. The leaders ran a final lap with no exercises to pick up the six.
Huddle up by front school entrance and jail break to cars.
6MOM:
LBC’s x 30 IC
Dolly x 25 IC
Protractor
Done.
The Moleskine:
The NSA officially tracked Pop Tart and his watch for 2.1 miles this morning. That plus the pain stations and high humidity left everyone plenty smoked and sweaty. Good work by all. YHC ran this workout once before with a few adjustments and the six was much further back by the end. Great to see everyone getting stronger and little separation between the front of the pack and the rear.
Lobster Roll and Joker led most of the way (Although Joker may have been modifying more than he needed to.) Joker made sure to give credit to Lobster Roll for brining “Toes to Ba” to The Matrix. It sucked the first time and continues to suck. Arena made a strong challenge to the leaders on the final lap to keep them honest. Solid work by Pop Tart and Floor Slapper for chasing down the lead pack on the last loop to regroup. Pop Tart wanted to make sure he ticked off the full 2 miles.
Turkey Leg was a little off his usual lighting pace, but we’ll cut him some slack after putting down 30+ miles on the Palmetto 200 Friday and Saturday. Impressed he even showed up and could walk straight.
O’T was smoking through the toes to bar. I think I still have the mulch in my eye that he kicked up each time as he was motoring through them.
Thanks Young Love for the solid send off.
Always and honor to lead. The Matrix Pax is becoming a solid group of 13-15 each week, great numbers for a workout.
-Alf
Announcements
Sign up for golf, still just one spot left so get it quick.
(Posted on behalf of Lobster Roll)
4 PAX decided to join “Lobsta” Roll at the start with 2 tardy PAX (DK and YHC) joining a little late for some work in the gloom. Q took the original 5 off-site for the warm-up. They took a 1 mile route through the adjoining neighborhood stopping along the way for the following:
After a nice warm-up, the PAX got their hands dirty using the blocks
Set 1:
Set 2:
Set 3:
While all this was going on, the two late arrivals had gone on a search mission to find the PAX. DK and YHC headed down to fire station to try to locate the PAX with no luck. Ran back to school and with no luck locating the crew, headed to playground for a little circuit work until PAX returned. DK offered up routine he had dished out at Hydra earlier in the week.
At this point DK and YHC spotted PAX returning from their off-site work and joined in for the remainder of the work-out.
Mosey over the front of the school and find some dry cover for some People’s Chair:
Stay under cover for a variation of BTW:
Mosey to back playground for 3 rounds of:
Mosey back to front playground at launch point for:
COT
NMM:
Announcements:
9 pax, including….. 8 men…. and 1 2.0…..tackled 7 obstacles…..2 times over….and covered 4 miles. #nuffsaid.
It was a Mud Run Training Day! The morning was beautiful and so is the best AO Area 51 has to offer…..so we used it all. After a quick disclaimer, we got after it with the following:
Warm-Up:
The Thang:
We did an orientation lap and covered all of the obstacles, including:
We broke into three teams of three and off we went. Each team covered the obstacles twice and we all met at The Rock at Entrance #4 for some plank exercises, then partnered up by the ramp at the entrance for:
Mosey back to the cars. Harley informed us we had covered 3.9 so far. We needed to run some sprints to get to 4.0 so 2 dashes AYG in between light posts.
Gummy takes over as Q for Mary:
That’s a wrap!
Moleskin:
Team Harley-Hops-Flipper took the cake today! They never slowed down and caught up to Gummy-Taffy-YHC by the second round of partner carries. Well done boys! Sorry we were playing slow and you had to play through. (Actually, there is nothing slow about Taffy…..fourteen is apparently Latin for “fast” as he smoked us in the sprints). Team Cable Guy-Deep Dish-Hammer looked strong and led us through the circuits.
Great mumble chatter out there today and plenty of 2nd F! Great to see Gummy back at The Rock!! The man had to ride his bike from obstacle to obstacle, but tackled each of them when he got there. Thanks for taking the baton on Mary!
As we were taking the orientation lap, we did hear extremely feminine voices yelling to us from 51. Frankly, it sounded like young girls screaming at a Bieber concert…..rumor has it that was the pax from Think Zero doing a speed walk past us. We didn’t have time to turn around and mingle, but we hope your zumba workout was good.
As always men, it was my honor to lead this morning. Thanks for the beast approach on the workout today from all of you!
Hops, thanks for a great ending prayer!!
Hopper
Hops has the Q next week!!
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