Breakfast of Champions: One order of Kettlebell with a side of Merkin!
34 pax peeled themselves out of bed to receive the second installment of their weekly BROWNpainment…kettlebell style!
COP:
SSH x 25
Small Shoulder Circles Front x 10
Small Shoulder Circles Back x 10
Imperial Walker x 25
Big Shoulder Circles Front x 10
Big Shoulder Circles Back x 10
Mountain Climbers x 15
The THANG:
Stay in COP for a World’s Strongest Man worthy kettlebell circuit:
25 reps each exercise 3 times through:
2 Arm Swing
Curl
Goblet Squat
Lunge Row
Mosey to entrance and partner up for Farmer’s Carry. 10 merkins; Rotate between Regular, Diamond, Wide Arm, and Military at each flapjack with partner. Plank at other entrance when done.
Mosey back to field for another kettlebell circuit:
10 reps each exercise 3 times through:
Tricep Ext.
Sumo Squat
Overhead Press
Snatch Row
Mary:
Rosalita w/bell x 15
Flutter x 9 (I shorted a rep)
Freddie Mercury x 10
Moleskin:
Great job by the pax today! Nothing like swinging some iron around to start the day! The circuit quickly silenced the mumble chatter. A question was raised as to “why the walking already?”, just over half way through the farmer’s carry. I prefer the long, smooth stride to cover more distance. Gettin’ it done, is gettin’ it done, just make sure you get it done! My apologies for the mosey back to the field, next time we’ll close the circle with the carry. I’m sure you appreciated that quick breather about half way through the last circuit. You’re welcome! Thanks again for allowing me to lead.
Announcements:
Please join Bugeater at The Lodge for HDHH tomorrow night. He’s getting lonely and we all deserve a cold one!
Brown
Yasso 800 for Faster Speed at Fast Twitch
With only a virtual shovel flag at hand,10 men gathered in the early gloom for some speed work to get a sense of our time for Thunder Road
The Thang:
Warm up COP – SSH X30, Merkins X10, Peter Parkers X20, Imperial Walkers X20
Yasso 800 – Alternate 400 meter recovery jog and 800 meter speed run. Yasso 800 is supposed to allow you to predict your marathon/half marathon time based on your average time over 10 sets of 800 meters. Avg 4 minute time for 10 sets of 800 meters would equate to 4 hour marathon/2 hour half. Avg 3 min 30 sec time would equate to 3.5 hour marathon or 1.45 minute half. This one was OYO but looked like everyong did a good job of pushing themselves. We can’t get in 10 sets in 45 minutes (maybe Frasier) so everyone will have to try it another day when they have an hour (or more) to get a good sense of time.
COP – Mary (Dolly, High Flutter, Slow Bicycle, Protactor) while the PAX finishes their last set.
COT
Naked Moleskin
Light crowd as I couldn’t get the Kingswood guys out of the fart sack (Leroy, Cadillac, and FNG for next week). This was my first time running the Yasso and it is simple way to gauge where you are in terms of time for the marathon or half. The Q has some work to do to hit my goal of 1:45 in the half but at least I have an idea of where I am.
I’d like to think the time shown in the featured image is mine but no way I can sell that one. Frasier might be able to give it try – he was moving. Slim Fast was right there with him and TL passed me in the last set for three Larry Birds (at least). Next time I’ll go back to my strength – burpee/squat suicide ladder.
Announcements – Rock Thrill noted there will be a 5k race in Fort Mill coming up to support a charity in honor of his younger brother who passed away a few years ago. Keep an eye out for a pre-blast on the web site or the weekly South Charlotte email blast for sign up information, time and date.
Tutoring continues at Billiingsville (Wed at 4:30) and AG Middle School (Thursday at 4:00 for recreation and 4:45 for tutoring if you can’t make it early). Would love to have more men and I encourage everyone to try it at least once. Contact me at pchepul@gmail.com for more information.
We’re going [Wiggling]! **
“We’re…we’re going [Wiggling]! We’re going up the quad and to the gymnasium! Come on…bring your green hat…” **
Get out there tomorrow and Wiggle – fellowship pace – corner of Foxcroft and Rothwood Dr. – 5:30 am…
** Frank “The Tank” Ricard, Old School
Lets do burpee swings
9 men showed up Monday morning for YHCs maiden Q at Foxhole.
The Thang
Mosey to second row of the parking lot
SSH x 30
Mountain Climber x 25
Imperial Walker x 25
Squat x 20
Mosey and circle up at on center of turf #1
Reverse Lunge figure 8’s x 20 OYO
Swing with a 3s hold x 20 each arm OYO
50 burpees + 10 two arm swings with “ears through”
- Do burpees until 1 minute timer goes off
- 30 seconds for 10 two arm front swings with “ears through” (arms extended overhead with arms behind ears). Timer goes off.
- Timer Repeato until 50 burpees in total is complete
- If burpees are finished be sure to do last set of 10 two arm swings
- Plank it up when done.
Short Snatch x 10 each arm
Mosey to sidelines and partner up, size matters.
“Catch me if you can” – P1 runs with both kettle bells, P2 does 10 merkins and chase. Flapjack until lap around turf#1 is complete
P1 does goblet curls (or both bells), P2 runs across field and back. Flapjack for 50 total count curls.
Plank when done
6 inches with 10 count from Soft Pretzel
Hold it.
6 inches with 10 count from MarketTimer
Circle up at center field for Mary
KBC x 30 (Kettle Bell + LBC = KBC)
Flutter + Press x 25
Dolly + Press x 25
Rosalita x 20
4 count bicycle + 4 count heels to heaven = 1. 6 count total
Russian Twist x 10 with bell.
Mosey back to lot
We arrive early.
10 burpees on your own
Moleskin
This was YHC’s FTQ at Foxhole and his first workout since Oct 4th so he thought we’d do something fun. Burpees are fun! Don’t think the PAX knew i had actually planned for 100. Maybe next time. Catch me if you can was tough this morning following the burpee spectacular. YHC was cadence counting like a champ during Mary but couldn’t hear the PAX sounding off the count and threatened to keep going if he didn’t know what number we were on. Next exercise was golden! Today was a beast and chatter was minimal, unless you count back-chatter. Ask MarketTimer how it felt to be sandwiched for that one. YHC was still out of breath in the Name-o-rama recording!
Announcements
- MarketTimer announced the arrival of 2.0 #2 for November 9th. Not sure he will make Strike City on the 10th.
- More news on the Joe Davis Resolution Run on January 4th, 2014. This will be a Convergence for F3 starting at 7am, followed by a coffeeteria and then the 5k run at 9am (Double Down). This is good opportunity to support one of our own and also supports a great cause. Be on the lookout for an email/flyer on how to register coming soon.
No Mudding, No Running, Still Painful
14 PAX showed up at The Matrix to celebrate Christopher Columbus swindling the Queen of Spain out of a boat some 521 years ago. After Saturday’s Mud Run YHC kept this one clean and with limited running – save for an Indian Run to honor the locals Columbus found when he arrived.
The Thang:
- SSH x25
- Squats x25
- IW x25
- Merkins x25
- Burpees x10
Mosey to playground:
- Pull Up’s x10
- Carolina Dry Docks x20
- Dips x30
- Plankorama
- Repeat
Turkish Indian Run – guy in the back carries the KB. Drops for 1 turkish get up. Hands off bell to last guy and runs to front.
Grab a partner and head to the wall.
- P1: Sit on the wall, P2: Merkins. 200 Merkins per team, one man must be on the wall at all times. Rotate as needed.
- P1: Forearm plank, P2: Lunges. 200 Lunges per team, one man in the plank at all times. Rotate as needed.
- P1: Balls to wall, P2: Burpees. 50 Burpees per team, one man balls to the wall at all times, Rotate as needed.
Solid effort and teamwork here, PAX was very quiet and very gassed.
Mosey to parking lot for Mary
- LBC x25
- Flutter x25
- Dolly x25
- Russian twist x9 – YHC form and count fell apart on this one
- Burpee’s x10 OYO to round out the morning
Moleskin:
Was good to see the PAX pushing hard to failure on the combination of static and dynamic exercises. The combination of the lunges and forearm planks was a far bigger leg burn than YHC anticipated. Good times.
Announcements:
Fraggle: Billy Graham celebrates his 95th birthday with a televised special on Nov. 7.
Thanks for taking us out Salt Lick
-Alf
LEX brought Kryptonite aka Coupons
36 Pax posted without a shovel Flag today. With many of the Pax at the Mud Run it provided an opportunity for the rest of us to converge at The Rock. There was a double feature in the works for the boys who turned out this morning with Runstopper and Lex Luthor on the one and twos.
The Thang:
Lex Q’s first half
Warmup – included a light mosey to the soccer field
- SSH x25
- Mirkens x15
- SSH x25
Herschel Walker
- Round 1 – LBC x25 / Mirken x10 / Sprint to first soccer goal
- Round 2 – LBC x25 / Mirken x10 / Sprint to second soccer goal
- Round 3 – LBC x25 / Mirken x10 / Sprint to third soccer goal
- Round 4 – LBC x25 / Mirken x10 / Sprint to fourth and last soccer goal
Tabata 2 Sets with 20 Sec on and 10 sec break
- Round 1 – Squat / Lung / Squat Jump / Lung Jump
- Round 2 – Mirkens / Diamond Mirkens / Burpee / Burpee
Sand Bag Relay (Lex didn’t have enough sand bags so had to raid the garage for anything and everything that weighed over 25lbs and we ended up with an assortment of sand bags, 25lb plates and a kettle bell) The pax broke into 9 groups and went to work on a relay race.
- Round 1 – Sprint to first soccer goal / rest of relay team 10x Mirkens while they waited
- Round 2 – Sprint to second soccer goal / rest of relay team 10x Mirkens while they wait
- Round 3 – Sprint to third soccer goal / rest of relay team 10x Mirkens while they wait
Runstopper Q’s second half
Mosey to parking – Line up two deep, facing the Stopper
JACK WEBB – ON THE PAVEMENT
- mirken x1/arm raise 4x; mirken x2/arm raise x8 continue until 10 mirkens; 50 arm raises
Head over to the Kitty Litter, form two groups facing each other at opposite ends of the two Sand Vollyball courts.
For 3 rounds of the below:
- Bear Crawl (one way)
- Crab Walk (one way)
- Wounded Bear (Right leg up; Switch legs at half way point) (one way) x3
- Lunge (one way)
- Partner up and Wheel Barrow (one way; switch and return)
JACK WEBB – in the Kitty Litter
- Burpee x1/ Squat 4x; Burpee x2/Squat x8 continue until 5 Burpees/20 Squats
#SMOKE
Moleskine:Great work by the pax yesterday morning. It was a good opportunity for the folks who did not make the Mud Run to get together and revel in a good old fashioned beat down. Great opportunity to welcome some new FNG’s – “9 Speed” ‘ – who was appropriately named after riding his 9 Speed to and from the workout, “Water Boy” – who made Bobby Boucher proud and “Shoeless Joe Jackson” – who was so tough that he finished the workout sans shoes. There were some shaky arms in the ball of man after Jack Webb made an appearance. Few will forget the JWs based on their arms and knees (asphalt is no fun)- thanks Runstopper. After today’s beatdown there were a couple of folks calling you Heartstopper.
Sally’s one big mama!
24 of South Charlotte’s finest came out this morning where they got to meet Sally for this first time!
THE THANG
Mosey up the road and back down the fire lane.
Back to parking lot.
SSH x 20
IW x 20
SQUAT X 20
MC X 20
Push Sally Up/Push Sally Down push up challenge.
Run to bottom of hill near school for 11’s: burpee knee ups at top and crunchy frogs at bottom.
Plank when done.
Mosey to soccer field for tire work (set in circle.)
Each man on a tire and one in between.
Guys on tires work either chest, tri’s, or shoulders while one of the pax calls out ab exercise to 12 which indicates everyone moving on.
COT
MOLESKIN
Nice job by all the lads today. I threw in a little music today for the “Bring Sally Up” push up challenge (see video) which no one got anywhere near completing. From where I was planked only Busch and Homey looked like they got past half of it.
As the chest was fried 10 minutes into the workout the extended burpee knees up/crunchy frog hill was a lot harder than it looked on paper! My Pleasure hit the hills hard and was the only one within breathing distance of your humble Q!
The circle of tires was a toughie and also a chance for everyone to pick and lead the ab exercises. Country Livin’ pulled a Snakebite and lost his breath half way through.
Sally came back out at the end waiting for the arrival of all the fellas for the COT. Nightcourt made the comment that Sally was a beast of a lady and she certainly felt that way by the end of the workout!
A pleasure leading you all today. Good luck to all the mudrunners tomorrow and keep Country Livin’s lady in your prayers for her interview.
Bulldog
ANNOUNCEMENTS
All Saturday 7am workouts meet at The Rock tomorrow with Stonehenge on at usual time and location.
Homework: Try the Sally Up challenge over the weekend!
Onside Kick
Thirteen souls, 4 frisbees, 1 Little Baby Football and a sawed off water bottle launched into the gloom promptly at 0530.
Started off with a little baby jog to the stadium and took a lap around the Sleep Number Tempurpedic track. Bananas noted that it was not unlike the track from his alma mater at Eastern County Public High School.
Little bit of COP with I-Walkers and merkins, the on to the end line and split into two groups. The first group runs, the second group rests, then flapjack.
- 4×40 (and back)
- 3×60 (and back)
- 2×80 (and back)
- 1×100 (and back)
Mosey a half lap to the base of Grandmother Mountain. Run to the top, sort of across Grandma Mt really, then keep going to the top of the next hill to the Blue Door. The Pax was then informed that every field goal missed was one trip to the #BlueDoor.
The tee (the sawn off water bottle) was placed at the 20, making for a 30 yard field goal. The first group up was:
- Baracus: enough distance, wide left.
- Bananas: just inside the left upright–good.
- 49er: head-height knuckle ball.
Final Tally: All pax touch the #BlueDoor twice.
Second group:
- Joker: He missed but it was not a bad effort…for an onside kick. Note: Joker went #OldSchool Mark Moseley style with the straight on approach. Didn’t seem to help. Also note: Moseley was the last of the straight on kickers (not counting some scrub that played for the Eagles in 95). He is still the all-time leader scorer for the Redskins and is the only kicker to ever be named League MVP (albeit during the strike-shortened 1982 season).
- Shore: .looked like he kicked a cat. It may have made it to the goal line but it was dark and we’re trying to be gracious.
- Fletch: splits the pipes….of the soccer goal about 20 yards to the right of the uprights. Heck of mountain biker, though.
Final tally: All Pax touch the #BlueDoor three times.
With time to think on the hill runs and seeing who is yet left to kick, it appears that 7 more Blue Doors are all but certain:
- Lobster Roll: He looks the part. Certainly has some wheels. But if he could kick, wouldn’t he have kicked already? 50/50 on a Blue Door.
- Ocho Cinco: Glory-hound skill player, but also a really good athlete. I could see it going either way….
- Stone Cold, Good Hands, Your Q, and Gummy: More long-snapper profile than kicker. Ain’t happening. Guaranteed Blue Doors.
- Geraldo: Given the bulk of wraps and braces on each leg, I’d be less surprised if a prosthetic leg split the uprights than a football. Love ya, man, but keep on searching for Al Capone’s vault or something.
So with five to seven more Blue Doors looming, your Q opted to shut down the FSU Kicking Clinic and audibled for Mary. We left our six prints in the turf while doing:
- Stop-motion flutter x? No one counted
- Stop-motion dolly x ? Still no one counting…
- Flutter x 10
- Dolly by 10
- Heels to Heaven x 10
- Stop-motion LBC x ? (crickets)
The reader is probably wondering, “But what about the four Frisbees?” Good point. The intent was to push them around in the manner of a hair burner but due to a combination of it being a bad idea poorly explained and running out of time, we ditched that and ran for the house, and gathered for a cozy COT.
Moleskin
Friday workouts should be fun. Most of the you are only pretending to work even a half a day, so why not get it started off right with some good times in the gloom. Your Q was planning on some frolic with passing plays but it was darker than he remembered. So rather than busting noses with Little Baby Footballs to the face, I will requisition a glow-in-the-dark or gimmick LED football. Also had some Les Miles-like clock management issues there at the end and still had some goal-line stand drills on the Weinke. Something to look forward to.
ANNOUNCEMENTS
- Area 51 workouts tomorrow: Stonehenge is on as usual at 0600. ALL OTHER Area 51 Saturday workouts will converge at the Rock at 0700.
- Be on the lookout for info regarding a Convergence and 5k coming up on January 4th in Fort Mill.
- Area 51 will not have a Holiday Party this year. So even though we have bankers running the 2nd F functions, we will unapologetically have a Christmas Party and it will be in December. Bugeater has knighted Baracus as Q for the event and details are being finalized. Just to be safe, block out every weekend in December until you receive more detailed orders. That is all.
Pump the Brakes
19, including one FNG showed up at Centurion for a plank party that was interrupted by a driving lesson.
Warm Up
- SSH x31
COP
- Merkin Shuffle x25
- Hold 6” for :10
- MTN Climbers x25
- Hold 6” for :10
- Peter Parker x25
- Hold 6” for :10
Jog around last island, circle back up
- MTN Climbers x25
- Hold 6” for :10
- Plank Jack x25
- Hold 6” for :10 (it started to really hurt here)
- Plank In/outs x15 (YHC struggling)
- Hold 6” for :10
Jog around last island, then over to the school for circuit work.
- Wall walks
- Dips at the benches x30
- Broad Jump up the ramp
- Crab walk to the steps
- Plank up and wait for everyone/YHC
REPEATO, total of 4 times
MOSEY back to parking lot for cardio, allow shoulders to cool off
- Sprint to first island, 5 jump tucks
- Sprint to second island, 10 jump tucks
- Sprint back to second island, 5 jump tucks
- Plank while you wait for PAX
- Sprint to first island, 5 jump squats
- Sprint to second island, 10 jump squats
- Sprint back to second island, 5 jump squats
- Plank while you wait for PAX
Driver’s Ed student drove up and made any running through the lot a high risk situation, so we finished our work over on the other side with the speed bumps.
- Sprint to first speed bump, 5 star jacks
- Sprint to second speed bump, 10 star jacks
- Sprint to last speed bump, 10 star jacks
MOSEY to starting lot for MARY
- 30ish flutters
- 30ish rosalitas
- 15ish JLOs
- 30ish mason twists
MOLESKIN
The goal for today’s workout was high reps, target some specific areas and repeat. The plank work we started with I thought achieved that. It’s not easy repeating the various plank exercises while resting in the 6” position for 10 seconds.
The circuit work involving the wall walkers was where guys really started showing off. Many of the PAX were flying down the wall, and leaping up the ramp with seemingly no trouble at all.
The Driver’s Ed student slowly cruising through the parking lot and honking his horn forced us to leave our lot. I felt it was a wise decision to avoid the half awake teen on their first try in a lot.
Welcome FNG The U (Ken); keep showing up brother. Excellent work by the PAX today, I’m proud to lead such a great group.
Seriously Panthers, another Loss- Grid Iron Time…
We took out all that built up rage of the Panther’s losses this season and brought it “Grid Iron” style at SPEARHEAD today.
The Thang:
05:10 Extra credit 1 mile Ruck into SPEARHEAD
Warm-up to “Intolerance” by Tool 4:55
Q brought something from old wrestling days
5 Minutes of Jogging in place
Q called out “down” – PAX had to drop flat down to stomach and Pop back up as quickly as possible x 50
Indian Run around track with 45LB Kettle Bell x 2 (1/2 Mile)
Grid Iron – Move to end zone on football field
Rucks off- Run to 10 yard line. Perform each exercise in cadence then sprint to next yard line
10 yard line – Upright row with ruck x 50
20 yard line – Overhead press with ruck x 50
30 yard line – Lateral raise with ruck x 20
40 yard line – Merkins x 30
50 yard line – Bent-over row with ruck x 40
40 yard line – Thrusters with ruck x 25
30 yard line – Squat with ruck x 25
20 yard line – Kettle Bell swings with ruck x 30
10 yard line – Tricep extensions with ruck x 30
Endzone – Bicep curls with ruck x 30
Reps: 330
REPEAT
10 yard line – Upright row with ruck x 40
20 yard line – Overhead press with ruck x 40
30 yard line – Lateral raise with ruck x 20
40 yard line – Merkins x 25
50 yard line – Bent-over row with ruck x 40
40 yard line – Thrusters with ruck x 20
30 yard line – Squat with ruck x 25
20 yard line – Kettle Bell swings with ruck x 20
10 yard line – Tricep extensions with ruck x 30
Endzone – Bicep curls with ruck x 20
Reps: 280
Total Gridiron Reps: 610
Circle Up
Flutter with ruck press x 30
Flutter without ruck x 20
Roselita with ruck press x 20
LBC x 50
TOTAL REPS BY PAX TODAY: 730
COT
Moleskin:
As always a Strong effort all around from the PAX. With such a small group it is hard to hide and everyone gave their 100% for sure. We have 3 Quotes of the day…Culkin “Seriously”…(at the beginning) and “My wife hates it when I listen to Tenacious D” – which I have to admit, when “Kielbasa Sausage” came on it was hard to do the flutters without laughing. AND Check Point “Can we do it again” – he was referencing actually doing another series of 100 yard Grid Iron. There might be something seriously wrong with that guy, ha ha.
There is something to be said about the number of reps we performed today. In cadence, 25 reps is actually 50, since we are doing 2 to every 1 count. I was even exhausted just typing this up. We got a late start (5:35) so subtract the 5 minute warm up, and the half mile Indian Run with a 45LB KB (6 minutes) and we performed 25 reps per minute on average. With a 40-45LB ruck sack, not bad at all gentleman! Needless-to-say, the cardio was pumping today!!
Great work today and as always, I am honored and humbled to be able to lead such fine individuals. Guys like you make Q’ing fun.
Respectfully, The Hoff