8 pax were greeted with clear and dry roads on their way into The Maul today. We out ran the snow to get a good workout in before a day of sledding begins.
Mosey to the fountains and circle up. The mood was set with lighted trees and some Maul music playing. El Debarge, Whitney Houston, Lisa Lisa and the Cult jam, all the classics.
Short Mosey to fountain (12 steps)
In Cadence
Partner Up
Mosey back to launch point
Stop halfway, leaders of the pack do 7 burpees while we wait for others.
Continue mosey
Arrive at launch point, leaders of the pack 7 burpees while you wait.
Moleskin:
Today everyone arrived commenting on the clear and dry roads. We were about to get started when we noticed a backpacking beast moseying our way. Honeybee did some extra credit ruck work before posting at The Maul. He rolled up just in time.
Philmont apparently doesn’t check twitter, otherwise he would have realized today was Hoodie Day at The Maul. I think he felt left out. Here’s a hint for next week Philly, Onesie Wednesday!
Always a pleasure to lead a great group of men. Be safe over the next couple of days.
Haggis posting for the Chipster
The past two weeks Bagpipes has had record turnout, I guess the potential of wet weather made a lot of men fart sackers this morning…..
Warm Up: 20 IW, 20 SSH, 20 Mountain Climbers
Mosey to building 1 for a jack webb like mixture of jump ups and squats ( 1 jump x 5 squats, 2 jump ups x 10 squats……to 5 jump ups to 25 squats)
Mosey to building 2 and partner up
100 combined Merkins followed by lap around lake
100 Burpes…..audible 75 burpes…..Ohama make that 50 burpes followed by lap around lake
200 LBCS followed by lap around lake
100 Dips followed by lap around lake
200 Flutters followed by lap around lake
Mosey back to vine parking lot for mary merkin combo
2 Merkins
10 J Lo’s (no surpise Long distance called that…..marc anthony wanna be)
4 Merkins
10 Bicycles
6 Merkins
20 Mason Twist
8 Merkins
25 Rosalitas
10 Merkins
25 Heels to Heaven
8 Merkins
25 dollies
6 Merkins
15 Canoe or Boats….cannot recall the name however something Cheese Curd called out
4 Merkins
30 (15 Left, 15 Right) side something’s……another move I cannot remember the name Mic Check called this one out
2 Merkins
20 Half ass merkins….i think that was the name
Glad I made the call not to go to the parking deck to work out, the rain, snow, sleet, freezing rain held off until we finished. Today seemed like the clock was running slow. The jump up /squat combos are a great way to start the morning….ouch. Great work by all, it is always a pleasure to led this group of men. Mic Check said to wax up the sleds and met him at The Maul tomorrow…….
Please see the following revised workout schedule for Wednesday, Feb. 12:
Since Providence Day School is to be closed tomorrow, Double D’s has had to call of the workout. You can still post at many other workouts, such as Governator, Anvil, The Maul, & Death Valley.
11 Pax decided to get their bread and milk early before the snow hit so they stopped by SPEARHEAD first to see what was on the grocery list. They found out – Rugby Sprints and Bear Crawls…..lots and lots of Bear Crawls.
The Thang:
Line up on the Goal Line – Rucks Off:
Spartan Burpees x 11
I.W. x 11
Windmills x 11
Squats x 11
Peter Parkers x 11
Parker Peters x 11
Slow Sumo Squats x 11
Warm Up Over. Stay on the line – Rucks On:
First Exercise is…..the 100 yard Bear Crawl (Crowd Pleaser – Early!)
Next Exercise is…..the 100 yard Bear Crawl (Caulkin knew it was coming)
Next Exercise is…..the 50 yard Army Crawl (Package called no joy)
Next Exercise is…..the 50 yard Over/Under
Back on the Goal Line – Rucks Off:
Rugby Sprints – ground exercise, explode off the ground, sprint 20 yards, touch the line, sprint 20 back, recover walk 20 yards back. Rinse/Repeat 10 times:
LBCs – Sprint!
Merkins – Sprint!
Freddy Mercury’s – Sprint!
Mountain Climbers – Sprint!
LBCs (watch the count you early risers!) – Sprint!
Merkins – Sprint!
Mack-Tar-Jie (can’t spell it and hate it – cut it short) – Sprint!
LBCs – Sprint!
Freddy Mercury’s – Sprint!
Merkins – Sprint!
Mosey to the hill:
Bear Crawl (“Every time?” – Caulkin) Jacobs Ladder. Yes. Spartan Burpees at the top.
Find a partner and Log Up:
Partner 1 carries both rucks and log to end of parking lot and back. Partner 2 does various core exercises. Flap/Jack. Not sure how many times…..we ran out of exercises.
COT
Great work by great men. It was an honor to Q at SPEARHEAD for the first time. Hope I held up the high standard of total body beatdowns set by previous members of the brotherhood. Look forward to many more in preparation of the F3 Custom GORUCK Challenge. Still time to sign up.
T-Claps to Cable Guy. Decided last Saturday that he wanted in on the GRC and talked himself into it. Next move – post at SH. He’s a CSAUP inspiration to us all.
Clueless circled the pax but did not join in. He did circle with a ruck on so he gets a post credit.
BTB fartsacked. YHC may have scared him away with talk of excessive #groundwork this morning. We’ll let it slide this time.
Aye!
8 pax got out and put in some mileage before “snowmageddon” comes back to Charlotte again, threatening to take away days from spring break (if your kids go to CMS).
Warm-up: SSHx20, IWx20, Squatx20
Run to Davie Park down near gates
Roundabout: Partner 1 runs up hill and around lot to playground, 20x merkins, 20x dips, 20x jump-ups, runs back down to gate. Partner 2 runs other direction, down and around back lot, then back up to gate. First partner to arrive does squats till other arrives. Flapjack.
Repeat roundabout 3x
10 jump squats, lunge walk to gate, run back start; protractor to finish off.
Total mileage: 4.3
the thang
Mosey to lower lot, 20 merkins, 20 squats
to the curb by the church
5 rounds (1000 reps)
20 swings
10 1 arm press each arm
20 sumo/tbag squats
20 merkins
20 calf raises on curb
10 lawn mower rows each arm
20 2 handed curls
20 tricep extensions
10 snatches each arm (3 rounds) 20 merkins rounds 4,5
20 upright rows
Sprints in between 1, 2, 4
Mosey back to lot
20 flutters w/ bell
20 skullcrushers with bell
RECOVER!
Moleskin:
Thanks for letting me lead the pax today. If you did your work you should be feeling that one. Who knew you could have so much fun with not much running and no burpees! Mumble chatter was a little heavy in round 1 but subsided greatly after the beginning of round 2 and stayed low for the remainder. Way to grind it out boys. I mentioned the golf tourney being on May 22nd, but we will explore pushing it back a week due to the amount of soccer tryouts participation between coaches and great dads!
12 strong souls entered the gloom and braced for this mornings beat down.
The Thang:
Warm up:
Mosey to the front of the school
20X SS, 20X IW, 20X Slow Squat, 20X MC, 10X Merkins
Mosey all the way down to the track
Lap 1 3 burpess at every corner
Plank when done
Lap 2 10 lunges at every corner
Plank when done
Circle up on the field:
Mr. Jack Webb 1 Merkin and 4 Air Presses up to 10 Merkins and 40 Air Presses
A few extra air presses by Hops without his hands amazingly and they made some kind of aroma.
30X LBC
Line up; turn right and plank, time for some Tunnel of Love
Everyone through twice
Mosey over to the baseball fields
Round one
20 X Step ups, 15 X Dips, 10 X pull-ups, 20 X Carolina Dry Docs
Plank Exercises led by Hops
Repeat for round 2
Heading back to the parking lot
Bear Crawl 50 yards
Bunny hop up the steps
Then find some wall next to the lavatories
Peoples chair with air presses
Circle up for some Mary:
15 X Flutter
15 X Dolley
15 X Rosalita
Moleskin:
It was another strong performance by the pac. We welcome FNG Roy, his new name Deport. Great job Robin Hood War Daddy, also Udder carrying the full ruck around this morning. Hops thanks for taking us out in the ball of man.
Announcements:
– Go Ruck and Mud Run
– Young Life 5K Charlotte Motor Speedway March 16
– Blue Ridge Relay Hops looking for some recruits
– BB&T March 8th 5K and 10K sign up under F3
Not sure when the wintry mix will hit the CLT – but we will Wiggle unless the roads are slick – 5:30 am – corner of Foxcroft and Rothwood….
– KS
It was a balmy 39 degrees when the PAX kicked off at 0530 this morning – likely the best conditions of the week.
Mosey to the field for COP all in cadence:
Mosey to the playground:
Mosey to stumps and partner up:
Mosey to wall:
Mosey to cars:
Time.
Moleskine:
YHC decided to limit the running today in favor of lots of core work. Just be glad the workout was only 45 minutes long as YHC had a few more ab exercises on the Weinke we didn’t get to. I think failure was starting to occur on the 3rd round of full sit ups for most, so may have had mutiny if it went on much longer.
Great work this morning, its always and honor to lead a fine group of men. Thanks to Passport for the sendoff.
Announcements:
Starting a new book on Friday mornings Limitless Life at Chick-Fil-A in the Arbo, 0630. Bulldog has the details. Ruck is optional.
-Alf