Author: Big Tennessee

  • Good things come in 3’s, or 7’s

    6 old salts and one really old, vehicularly challenged beefcake shook off the chill of an early fall morning to help ol’ BT celebrate his 3rd anniversary with F3.  After pleasantries were exchanged, we all got down to business.

    THE THANG:

    Mosey to side of the school for COP:

    Abe Vigodas x 10, SSH x 20, Russian Soldier x 20, Merkin (YHC prefers this spelling) x 10, LBC x 20

    Mosey to soccer field behind school for Super 7’s: 7 burpees, sprint across field, 7 merkins/7squats, sprint back.  Repeat x 7.

    Mosey to parking lot circle and partner up for 1k/5k:  exercises were 100 merkins, 200 Freddie Mercs, 300 flutter kicks, 400 LBC.  PAX holds Al Gore until everyone is finished.

    Gather around parking circle for Burp Dans (Lt. Dan followed by a burpee).  AMRAP but stop when first PAX reaches 10 reps.

    Mosey back to flag for COT.  BT took us out.

    Announcements:  1yr Hampton Roads anniversary coming up, keep an eye out.  C’ville 4-miler also on the horizon.  Fall is busy, so make sure to get out and post before the dreary winter gloom descends upon us.

     

    MOLESKIN:

    Between work travel and the dreaded man cold, YHC has been MIA for the better part of 2 weeks, so needless to say there was some concern that he would even be able to make it through a workout, much less a Q.  But alas, BT’s name was on the Q sheet and this being his 3rd anniversary with this distinguished group of men it had to be done.  Additionally, an oh-so-subtle drag race between YHC and a certain lead-footed PAX member on the way to Punisher got the blood pumping, and all was right with the world.

    The other concern was if anyone would show up.  The PAX has grown impressively, and AO’s have followed suit. So many options, would anyone travel to north side to engage the anniversary celebration?  Luckily, YHC ran into Pucker and Saab Friday evening and planted the seed.  Add a late text to ol’ Swirly Sunday who convinced Bleeder to ignore the pain of a long Indian Princess weekend and we had a PAX!  Goldberg was a nice addition along with Chum as the AO’s resident caretaker.

    Speaking of Saab, he met up with us after a COP at the onset of the Super 7’s. Apparently, the LR failed him again, but this time he was able to make it back to the house to shuffle to another mode of transportation from the Crabtree fleet.  Bleeder has said he can fix anything with a “brick and a string,” so we have started a collection for bricks, string and any pocket change you can muster to get the LR in tiptop shape.  Give much, give often.

    Fellas, as many have said many times before me, I am extremely thankful for this group.  Three years have flown by and I can’t imagine not being part of this brotherhood.  Many of you I would not have had the pleasure of meeting and getting to know without F3, and that would be a great misfortune to me.  You inspire, encourage, and support without pause or concern, and thankfully you dish out an equal amount of grief and ball-busting ridicule.   And on occasion, the banter is both intelligent and mildly enjoyable.  It is all MUCH appreciated and substantially needed.  See you all in the gloom.

    Aye!!

    -BT

     

     

     

  • 5 Potato

    5 steely knuckleheads got the week started off on the right foot and tackled the challenge that is Batteau.  Here’s how it went down.

    The Thang:

    Swirly on the Q:  COP:  SSH, Helicopters , Windmills, Imperial Walkers, LBC’s, APD’s, Flutter Kicks

    Start at playground for 3 sets of:  5 x pullups, 10 x incline merkins, 10 x decline merkins,  run to tree.

    Mosey to benches for 3 sets of: 20 dips and 20 step ups

    Q pitched to BT, mosey to field for Super 7’s (7 burpees, run across field to perform 7 merkins and 7 squats, run back to start.  Complete 7x).

    Soft handoff to Phonics for last Q.  Adjourn to the near field for some ab and chest work.  LBCs, Freddie Mercuries, and a whole bunch of tortuous merkin exercises to include (5 ) 2-ct merkins, 2″ plank hold, (5) 2-ct half merkins.  2, maybe 3 rounds.  Some other stuff? Quick tempo for sure.

    Run to 6 trees, perform 5 burpees at each.  Mosey back to flag and finish out with 20 merkins apiece.

    COT:  Phonics took us out.

    Moleskin:  YHC was Lifo for the first time that he can remember, having had to turn around to get his gloves and being 99% certain curb crawls were on the menu.  Thankfully, none of that nonsense happened, but plenty of other pain was there to greet us.  Great to meet Mindfreak for the first time, and since YHC has been on the road waaaay more than needed it was good to get back to a solid beatdown and sweat with Swirly, Hardywood and Phonics.  If my count is correct, we completed 195 merkins for those doing the challenge this month.  Things I learned today:

    • Mindfreak is a super talent and can beat China’s best 7 yr old at Rubik’s cube completion while juggling on a unicycle.
    • Hot potato Q’s always, always bring the pain.
    • If your choices for the last Q are Phonics, Hardywood and Mindfreak, chances are it’s gonna hurt.

    Announcements:

    • ReeseStrong 5k is in September, get ready.
    • BRR training is in full swing.
    • Lockjaw has the HDHH reins, not sure when it is but it’s coming!
    • Bleeder is doing well across the pond and intends to beat Will and Harry down in the gloom in front of Buckingham Palace.

    Great to be part of the Q Crew today, and always great to be back.  See you in the gloom!

     

  • Rock Stars

    5 strong Oaks ignored the call of the Monday morning fartsack and met a blustery rainy morning to start the week off right.  Here’s what went down.

    Thang:

    COP: Abe Vigoda x 10; Forward arm circles, palms up, 10 small/5 big then reverse, palms down, 10 small/5 big; Copperhead squat x10; SSH x 21

    Mosey to top of Stairs of Pain to pick up one large stone for Native American Rock Run back to park’s sled hill.

    Slide and the Family Stones:  Each PAX takes a stone and proceeds to slide step to the top of the sledding hill.  At the top, perform 5 burpees.  Slide step back down the hill carrying stone facing the same direction and perform 10 merkins.  Repeat 2x facing each side for a total of 4 reps.

    Mosey to playground for some Pull and Squat.  Each PAX performs 5 pull ups, 5 chin ups and 10 squats, then runs to touch the Stone House and back.  Repeat x 3.

    Mosey to circular drive in front of stone house.  Run to picnic tables on opposite side of house  for step ups and dips.  First round x 5, second round x 10, third round x 15.

    Mosey a few steps to the grassy island to the north.  Perform one (1) sprint at full speed around island.  Retire to the island for 6 MOM.  APD x 10, one-legged APD x 10, Freddy Mercuries x 20, Dying Cockroach x 10, LBC’s x 50.  One round of 10 x merking ROF.

    COT

    Moleskin:

    Having never Q’d Batteau, YHC spent some time on Sunday scouting the AO, not wanting to disappoint an anxious PAX filled with anticipation and still on a high from a most excellent CSAUP event.  As if on cue (or Q?), who should show up behind YHC but Hardywood,along with his M and 2.0.  It is quite possible that Hardywood is a mythical park Sprite charged with protecting and nurturing the city’s natural treasures, or maybe he just works out all the time.  Either way, it was great to spend a few minutes with him reflecting on the awesomeness of the previous day.  Having damn near killed myself on the slippery brick walkways on Sunday, YHC made the decision that the workout would take place on high ground in the grass, and hopefully the PAX was able to shake out the soreness while at the same time feeling sufficiently worked.  The Native American Rock Run was improvised and more difficult than expected, and the slide hill was a throwback to an old basketball workout.  Everyone crushed it.  During the sprint, YHC completely gassed himself while Hardywood and Sippy Cup showed their wheels and blew by me as if i was a statue.  As always, Swirly owned the pull up station, and it was really good to get to sweat it out with Wheelbarrow, whom I’ve not gotten to spend enough time with.

    It was a pleasure to lead, gents, and it felt really good to get back in the Q.

    Announcements:

    Normal workouts this week.

    Throw some $$ at Circle K, but make sure he keeps his clothes on.

    Read the directions before using One Wipe Charlies.

    Squeeze your loved ones and let them know how much they mean to you.

    Go forward with PURPOSE!

    Aye!

  • The Ladies Man wasn’t expecting that…

    2 of the F3RVA faithful, a potential FNG and several soon-to-be PAX from Roanoake descended upon Wintergreen Mountain to tackle the 2016 Spartan Super.  The weather was perfect to get acquainted with an unfamiliar altitude and some unforgiving obstacles.  Here is how it went down.

    The Thang:

    After a brief introduction and jovial ribbing by the Master of Ceremonies, begin course at 0930.  Continue over a distance of 9.91 miles and 4100 feet of elevation with 25 obstacles along the way.  Obstacles included various walls to climb, cargo nets, some mud pits, rope climbs, log carries, sandbag carries, barbed wire crawls, Hercules Hoist, monkey bars, a wicked bucket carry, a multi-rig and some other fun things sprinkled in.  Course was performed on the Wintergreen ski slopes.

    Moleskin:

    Several had asked, so I figured I would post a brief recap of last week’s race.  And, given that my window is closing with the forthcoming synopsis of Saab’s legendary accomplishment (you’re the MAN!), I needed to get it done quick. The title is the first thing that Toga said to YHC upon completing the course.  As we left RVA at 0545, we had discussed that since last year’s winner had completed the course in 80 minutes, certainly we could expect to do it in about twice that, so we set our sights on 2h 20min.  Plenty of time to recover, have a few beverages and settle in to watch the Vols dismantle Florida.  At the 4 hour mark, YHC realized that it was indeed him that was being dismantled and finishing became the goal.  5 and a half hours later the goal was achieved, with Toga finishing somewhere around 4:20. Some things that YHC learned on the mountain:

    • Elevation is real.  T-claps to all our BRR brothers who have battled those mountains the last 2 years.  It was by far the biggest obstacle.
    • Leg cramps are also very real and debilitating.  First time in YHC’s life that every muscle in YHC’s legs cramped at the same time.  Made the last 2.5 miles much more challenging.
    • When helping a fellow Spartan over an obstacle as an F3 man should, make sure to pick one that does not weigh 220 lbs else you may blackout.
    • Salt tabs are a miracle drug.
    • Physical contact is accepted and expected given the close quarters on the course and over the obstacles, but when assisting a female Spartan “bowling balling” is frowned upon (her words, not mine).
    • Thinking about all of our workouts really helped keep YHC’s head in the game.

    It is also important to note that when Toga was asked which race we signed up for, the Super or the Sprint, he answered “There was a sprint?!”  He also says he will never do another one, but time heals all wounds, right?  Check the link for the detailed route:

    https://connect.garmin.com/modern/activity/1376775772#.V-mSxZXFkfY.email

    Although it was possibly the most challenging thing YHC has done, it was well worth it.  Finally, one of our potential  FNG’s took 10 hours to complete the course, but he never quit and he finished it.  He will make a stellar F3 addition.  BT out.

    Aye!

     

  • Reaching for the Summitt

    15 strong gathered at W Dog for a midweek beatdown.  The weather was perfect because, well, we were alive and able to bang out a workout together!  Here’s how it went down:

    The Thang:

    Mosey to circle in front of Amphitheater for COP:

    SSH x 18

    Abe Vigoda x 16

    Merkins x 16

    Imperial Walkers x 18

    LBC x 36

    Mosey to the pull up station for pull-ups x 5, chin-ups x 5, supinated inverse arm curls x 8.  Repeat x 3.

    Mosey to Amphitheater for an Escalator of ascending squats.  Start on first step at 1 rep, second step x 2 and so on to the top (Summitt) and 18th step.

    Mosey to circle drive for modified Curb Crawl.  PAX performs a lateral bear crawl moving from left to right and performs x 1 staggered merkin at curb, then proceeds from right to left and performs x 2 merkins at far curb, continuing in ascending fashion to 8.  Audible called:  remaining merkins done in descending fashion from 8 to 1 utilizing a crabwalk.

    Mosey back to Amphitheater to finish the escalator, only in desceding order from 18 to 1.  Exercise was incline merkin.

    Mosey back to circle to 6 MOM:

    Freddie Mercuries x 30

    Rosalitas x 20

    LBC’s x 36

    Something else?

    Mosey back to Shovel Flag for COT.  Flashdance took us out.

    Moleskin:

    As a Vol for Life, today YHC tried to pay tribute to the career accomplishments of Pat Summit, who passed yesterday after a battle with early onset dementia.  The winningest coach in D1 basketball history (men’s and women’s) with 1098 wins, she put up some impressive numbers, all the while exhibiting the class of a champion.  Easily the best coach I never had.  The exercise reps represented her accomplishments (when possible):

    8 National Titles, 18 Final Fours (conveniently the same number of steps in the amphitheater), 16 SEC tournament championships, 16 SEC season championships, 1098 wins, 36 20-win seasons, 20 30-win seasons and possibly most impressive 100% graduation rate for 4yr players.

    We are getting stronger on the bars, fellas.  And despite Toga’s pleas for no pullups today, they had to happen.  Hardywood, Sippy, Toga, Swirly and a couple others are banging them out.  Great job!  Goldberg suggested some bicep work, and YHC agrees that we should utilize the bars for just that when possible.  WDog is a great AO for multiple reasons, not the least of which is access to the beautiful blue relief stations that have served several PAX so well over the past few months, although the suggestion of a Ring of Fire around said stations was met with disdain, along with horrid stench.  Apologies to Circle K during pull ups as YHC literally left him hanging.  Apparently, “I’m Third” was replaced with “I’m First” for a brief second.  My bad, brother.

    More apologies for those running Hillcrest this evening; 171 squats = pain.

    The highlight of the morning was definitely the Dealer’s Choice option for the escalator descent.  YHC had wanted to call incline merkins, but honestly was still feeling Rosie’s beatdown from yesterday, so he gave Saab the call.  On cue, he called merkins and dutifully earned the ire of the PAX.  Swallowing the red pill takes courage, men!  (It is possible that Saab thought it was a one-and-done scenario, but YHC likes to think that Saab needed 171 reasons to get up for a BT Q).  Despite the pain, YHC believes that the PAX is feeling good about it right now.

    Finally, another Conspiracy sighting, although he was apparently lost and running with what appeared to be a tourist group.  Come on back, Conspiracy!

    Thanks for Flashdance for inspiring words.  We played hard today, Coach Summit would be proud with the effort.  I was humbled to lead.

    -BT

     

     

     

  • A Post-Derby Mint Julep at the Theater of Pain

    10 towering oaks arrived at W-Dog for a little midweek beatdown.  The weather was cool, misty and perfect to enjoy the AO.  Seeing no yoga mats, YHC planted the shovel flag and the boys got after it.  Here is how it went down:

    The THANG:

    Mosey from the shovel flag to the circle for COP.

    Don Quixote x 15 (at Abe Vigoda  pace), Copperhead Squats x 12, Merkins x 10, Flutter kicks x 15, LBC x 20

    Mosey from Circle to The Bars.  Partner up for Pull ups x 5, Chin ups x 5, Dips x 10.  Run together and touch wall of the Carillon and run back to The Bars.  Repeat x 3.

    Mosey to Amphitheater.  Line up in front of first step for a Mint Julep.   Start with Box Jump Burpees x 5.  Run up the amphitheater to the 15th step and do Merkins x 10, then run back down to the first step.  Repeat x 7 to equal one (1) Mint Julep.

    Mosey to front of Carillon for modified Dora 1-2-3.  Keep same partner as at The Bars and complete American Hammers x 50, Flutter kicks x 100, LBC’s x 150.  One partner does exercise while the other runs the steps of the Carillon.

    Mosey back to Shovel Flag.  YHC had the honor of taking us out.

    MOLESKIN:

    Well done today, gents.  Great to have you back out, Flipper!  Tackling the pull ups/chin ups early was a good idea I think.  Swirly pounded them out, and Sippy’s form is picture perfect.  It looked like the pairings were good for the run too, and Hardywood and Sippy set the pace early, even with Hardywood in flipflops.  (More on that later.)  While getting better, YHC needs to continue to work on the pull up part of his game.

    YHC has been thinking about tapping into the limited amount of creativity he has and concocting the Mint Julep since drinking them at the KY Derby last year.  The idea is that after performing a few of them it would become difficult to walk.  YHC did not expect to be impaired after only one this morning.  As soon as the box jump burpees started, TYA said “Who thinks these things up?!”  BT does, baby.  HoneyDo and Splinter would have been proud, and I think the PAX approved, except Bleeder.  Going up not a problem, coming down on knee is a problem.  My apologies, brother.  Fudd suggested a slide, which is a great idea.

    The Mint Julep took longer than expected (surprise), so one was enough and resulted in a modified ab-based Dora, which provided perfect timing to run past the dumpster fire of a Seal Team workout that had convened on the Circle.  YHC could feel the adrenaline from the PAX delivering a firm psychological beat down to the Seal Teamers flailing on the ground doing crabcake-walk-flounder-flapper-things.

    Which brings us to Hardywood’s flipflops.  After the COT, Hardywood was providing some intel about the AO to Swirly when someone asked about him about his footwear, or lack thereof.  Turns out Hardywood normally doesn’t wear shoes when he works out (like Tarzan, Mowgli or Zola Budd), and would rather not wear shoes at all.  The sandals give him all the protection he needs, and for the record, it seems to work out pretty well for him from what YHC can see.

    A great way to start the day, fellas.  Thanks for letting me lead.

    -BT

    Announcements:

    Regular workouts in full effect.  Come get your fill of MM and Dogpile before the grass gets too high: http://www.richmond.com/news/local/city-of-richmond/article_a26af651-9a1d-524c-a963-7ba8dacccb33.html

    Wilson’s golf tourney May 20.  It’s a good cause and lots of fun.

     

     

  • Daydreaming

    17 gathered at MM under a perfectly Gloomy predawn moon for a solid beatdown and superb counting.  Here’s how it went down…

    Mosey to area adjacent to basketball blacktop for COP:

    20 x Copperhead squats, 12 x Merkins, 25 x SSH, 10x forward arm circles (sm/lg), 10x backward arm circles (sm/lg)

    Mosey to Soccer Fields.

    THE THANG:

    Blackjack:  line up on one sideline of soccer field, run to far sideline to perform 1 merkin, run back to original sideline to perform 20 LBC’s (21 total reps).  Continue with merkins escalating to 20 and LBC’s de-escalating to 1.  Plank until entire PAX is finished.

    6 MOM to include Bay City Scissors x 10, Captain Thor x .875, LBC’s x 25, Freddy Mercury x 15

    Mosey back to the VSF at fellowship pace for COT.  Swirly took us out.

    MOLESKIN:

    Welcome, Bilko!  Great to have you out and looking forward to seeing you again often at future workouts.  YHC wasn’t really sure what he would ultimately do today, but it appears that he has a tendency to fall back on exercises that involve escalations, pyramids and running.  The morning started off without a hitch, and much laughter was had for Bleeder bullying TYA about his techinique. But it was clear that spending 2F time with both Saab and Lockjaw (both with MBA’s in cadence) and some hops-infused imbibements at HDHH (thanks again, Flashdance!) the night before definitely culminated in some difficulty with counting and attention span for YHC in the COP.  Then again, maybe the daydreaming spell was caused by the fact that YHC had just realized that he had started the workout without a SF, or wondered whether or not 45 minutes was enough time to accomplish everything he had planned (it wasn’t even close), or found himself lamenting that we probably wouldn’t get to see TYA in tights for another 6 or 7 months?  Who knows, but one thing for certain is that the laughter and general jovial attitude came to an abrupt halt with Blackjack.

    Sorry, fellas.  There was a whole lotta suck factor in that thing:  210 merkins, 210 LBC’s and 3.2 miles.  It seemed like it would never end.  I almost wrote “Blackjack” as the only word for “The Thang.”  As Marv noted, a 5k with a bunch of merks and LBC’s mixed in.  Or a merkin ladder with a bunch of LBCs.  Either way, much pain. Spotter and Protest looked like they were fresh off the set of Chariots of Fire, finishing well in front of the PAX and even knocking out some WW2 situps while waiting for everyone to finish.  Swirly and Saab finished strong as well.  Well done!  YHC missed the mumblechatter from the other side of the PAX but is confident that Lab Rat was keeping everyone in check.  On the way back to the VSF, Oyster employed a Billy Run and pushed past most of the PAX.  Atta boy, Oyster!  Way to finish strong!  At the COT, most of the PAX commented that it was difficult to keep up with number of reps.  Duly noted and will make an adjustment next time.  T-claps to Swirly for delivering a powerful prayer to send us out.  Afterall, he never has been one to mince words.

    ANNOUNCEMENTS:

    Thanks again to Flashdance for the 2F last night.  A great time was had by all.

    BRR- see TYA for signup.

    Lab Rat needs volunteers to assist with the Mary Munford Kids’ Running Club this Monday since TYA bailed on him.  Shoot him a text if you can help.  See Marv about how to go about getting background checks.

    Earth Day is tomorrow.  See Wedding Singer about getting a T-shirt.

    Today was fun and terrible!  See you in the Gloom!  Aye!

  • She’s baaaaaaack….

    Old Glory, you evil temptress!  14 Faithful gathered for the first 2016 edition of #OldGlory at #NoToll. Mother Nature has not quite given us the pass on cold starts in the Gloom, but the PAX welcomed it with open arms, and quick feet.

    THE THANG:

    Mosey from the front parking lot with shovel flag to the front soccer field. Plant Old Glory in the field nearest the parking area. Disclaimer and a quick 1 mile run (2 laps of complex). Plank to regroup and run loops around the AO with 4 exercise stations at the corners:

    Station 1: Merkins (American style push-ups) x 20
    Station 2: Jump Squats x 20
    Station 3: Burpees x 10
    Station 4: WWII Situps x 20

    Complete as many loops as possible in 20 minutes then gather to run another mile around AO at and the leader carrying Old Glory the first lap, and others stepping up to carry Old Glory when and if they catch the leader.

    End 3 MOM:  Freddie Mercury x 20, American Hammers x 19

    Mosey back to front parking lot with Shovel Flag for COT. YHC took us out.

    MOLESKIN:

    It’s been 3 and a half months since the last Old Glory, so we were due.  Also, we have been on creativity overload as of late, so plain jane was the flavor of the day.  YHC had apparently forgotten how challenging it can be, especially the running-after-burpees part, and was breathing way harder than usual.  Swirly and Rosie set the pace early, and Splinter kept his pace and finished near the top, keeping his tights adequately covered unlike others who were absent and will remain nameless.  EF Hutton, sans wheezing from last time, had a strong showing as well.  The first line of the BB started “14 Faithful resisted the urge for coffee and donuts at the Circle K to embark on an Old Glory beatdown…”  but YHC didn’t think that would be brotherly (nor EF Hutton-approved), and the BB for Daville proves that some real work went down this morning.  Well done, boys!

    HoneyDo, fresh off of the Nor’easter Half at the Beach, seemed to be no worse for wear as he clicked off the 3.8 mile course at an admirable clip, a good addition for those doing the 100 mile challenge.  DK himself was back from a trip to the beach, however it involved many meals (not miles) deep-fried and accompanied with fine inebriants, and hopefully no wooden spoons.  Nothing like Old Glory to welcome one back from a weekend of debauchery!  YHC monkeyed up the recorder and didn’t get everyone’s lap totals, so if you don’t mind, add your totals in the comments and I will get them added to J’ville’s document, which is here.  As far as YHC knows, this workout and BB has been Corporate approved.

    All jokes aside, having 27 mean working two AO’s this morning is AWESOME with a Capital A, baby!  But, YHC did miss you fellas at DaVille.  It’s not quite the same without the whole gang of loudmouths together.  Grateful for the opportunity to lead you this morning, men!

    Aye!

    ANNOUNCEMENTS:

     

    W-Dog starts next Wednesday, April 6.

    HDHH at Elwoods 5-7 on April 20.

    Not sure who has SOT, but Toga has 45MOM on Thursday.

    Get your easter baskets now and don’t wait until the last minute or your kids will think you are LAME.

    Loose Goose will chop down your trees for a fee (payable in Burpees) and a smile.  Call him!

     

     

     

  • Nifty Fifty

    17 Faithful gathered on an unseasonably warm morning to push themselves and celebrate a little more RESPECT within the PAX.  Here’s how it went down:

    THE THANG:

    Mosey to the far parking lot for COP:

    Arm circles x 12 in each direction, Abe Vigodas x 10, SSH x 50, Slow squats x 10, LBC’s x 20

    Mosey to the corner of the parking lot nearest the bleachers for “50’s” utilizing merkins and squats in tandem repetitions of 40/10, 35/15, 30/20, 25/25, 20/30, 15/35, 10/40.

    Split up for “Go for the G.O.L.D.” (modified 4 corners).  PAX divides into 4 groups and completes 2 circuits of the specificed exercise:

    Corner 1: Gas pumps x 15

    Corner 2: One-legged burpees x 5

    Corner 3: Lt. Dan’s x 10

    Corner 4: Dips x 20

    Convene in the center of the parking lot for Ab-a-rama accompanied by period-appropriate tunes from Feb 2, 1966 and April 1965:

    LBC’s to “We Can Work It Out” by The Beatles

    Flutter Kicks to “No Matter What Shape Your Stomach’s In” by The T-Bones

    Box Cutters to “The Birds and The Bees” by Jewel Akens

    Head to Shovel Flag with “Stop in the Name of Love” after exercises completed for COT.

    MOLESKIN:

    Given that today is Groundhog Day and it has been almost two months since our last Old Glory, many may have assumed that they were in store for yet another iteration of one of our favorite benchmarking workouts. Is YHC a one-trick pony when it comes to workouts?!  Not so fast!  Old Glory will resume, but today we celebrated the Golden Anniversary of the birth of one of our esteemed PAX!  “RESPECT” must be ushered in properly, and YHC was sure to bring the soothing sounds of the sixties to complete the party and muffle the cries of pain from the PAX.

    It appears that YHC has had too much interaction with Lockjaw and Saab as he almost opted out of cadence in the first COP, and then almost skipped the Numberama. Turns out those are still part of a workout.  Bleeder showed up fully prepared for some sloshing around at NoToll with a sweet fatty mountain bike.  Apologies for not allowing full engagement, but Thursday should be pretty wet!  Much grumbling with YHC’s audible to amend our traditional Lindsay/40’s set to a 50’s set to start the day.  175 merks and 175 squats brought some real pain, and at one point YHC thought he had overdone it.  That said, all prevailed, although it was suggested that 50’s be retired (not by Swirly, mind you).  One-legged burpees are a lot harder than they look, but it appears EF Hutton may practice these at home as his form was perfect.

    In researching for today’s beatdown, YHC found an article about exercises for men over 50 to avoid “Boomeritis,” otherwise known as pain/injury associated with older athletes when working out.  It suggested things like rotating your head in circles, doing 20 minutes of light cardio every week and working on your balance by standing on one foot and letting go of the shopping cart while at the grocery store.  I’m glad to say that those don’t apply to this group, and one need only to watch TYA (and listen to him run his mouth), Ricky Bobby, Aisle 5 or any of our other guys to know that.  Instead, they’re pounding out 175 merkins, running 5 miles or training for the BRR.  Aye, men!

    The highlight had to be the Ab-a-rama.  What better way for a 50 yr old to celebrate his day then to work on his CORE?  Lots of mumble chatter here, but frankly YHC only heard mostly laughter mixed with grunts and shrieks of pain since the speaker was blasting in his ear.  As stated, thankfully Pink Floyd wasn’t topping the charts 50 years ago; 2 minutes is long enough.  YHC pulled the Top 10 from the week Aisle 5 was born as well as the month he may well have been conceived.  The titles of the songs ironically were perfect.

    Announcements:

    SOT chest beatdown Wednesday led by Lugnut.  Spring Break is right around the corner!

    45MOM Thursday led by Toga

    TYA’s daughter issued February Challenge:  10k step ups.  Can’t use the automatic stair-chair this month, TYA!

    Great workout, men.  AYE!

     

     

     

  • Super 7’s in Full

    17 strong men posted on a perfect winter (?) morning to enjoy some light jogging mixed with a vigorous beatdown.  Here’s how it went down.

    THE THANG:

    Mosey to the NW corner of the school for COP

    SSH x 25

    Copperhead Squat x 20

    LBC x 25

    Merkins x 10

    Don Quixote x 21

    Mosey to the soccer field on Cary for Super 7’s: line up on the near sideline, do 7 Burpees, run to far sideline and do 7 Merkins and 7 Squats and run back.  Repeat x 7.

    Mosey to track for Dora 1-2-3.  Exercises are Merkins x 100, Flutter Kicks x 200, Dips x 300.  One man does the exercise while the other runs one lap around the track.  Switch until all reps are completed.

    Move to area between track and tennis courts for 5 Minutes of Mary:

    Alabama Prom Dates x 20

    Boxcutters x 21

    LBCs x 30

    Hello Dollys x 20

    Mosey back to shovel flag for COT.  BT took us out.

    MOLESKIN:

    YHC was anxious to complete a full Super 7, and in doing so decided that he is glad that he is not doing the December Burpee Challenge.  The lower back is tender.  Although it was dark, it appeared Swirly and Toga lead the way from what YHC could see.  Turns out that Saab is a beast as well and performed like a champ.  In YHC’s opinion, the Dora 1-2-3 was the perfect compliment to the Super 7, although 300 dips turned out to be a lot.  Nice work pounding them out.

    Although YHC didn’t hear a lot of mumblechatter during the actual workout, the pre-game banter and post-workout chatter are priceless and are the secret sauce to this PAX.  Pre-game talk seemed  to center around the historical driving missteps of the PAX, most notably those of Lockjaw given his recent accident.  Thankfully, he is no worse for wear, and when YHC said that he had heard the police had given Lockjaw some unnecessary grief, Lockjaw promptly replied, while grinning ear to ear, that the cop screamed at him to turn off the instructional cadence tape that was playing in the car. Lockjaw is damn funny if you didn’t know already.  Further, Lockjaw is apparently getting driven all around town until his car is repaired and caught a ride with Saab to the workout.  At the end of the workout, he simply looked at Saab and stated “Homeward.”  It’s Lockjaw’s world, we’re just living in it. TYA had some typical anti-southern vitriole regarding lack of driving abilities in marginally challenging weather conditions (i.e.light rain), followed up with a story about an accident he had in his youth while acting like a typical Yankee.  We’re just glad you’re hear, TYA.

    Before 0530, YHC had laughed out loud at least 5 times, and over the next hour sweated, grunted, maybe cried out in pain a little, encouraged, was encouraged, congratulated and was congratulated multiple times.  What a way to start the day, boys.  You guys are awesome.  There aren’t many better reasons to get out of bed so early, and we were even missing some notable regulars.

    Announcements:  Special prayers and concerns for Lab Rat’s dad who is fighting cancer.  Lots of positive vibes coming your way, my man.  Also, The Scream is going to be out of the mix for a little while.  The PAX wishes you well until and anxiously awaits your return.  In other news, normal workouts this week/weekend, Lab Rat can cook like a champ, our Trail Run team kicks ass, and YHC became a member of the Woodfin Home Team family of satisfied customers. Update your home security NOW with the Woodfin Home Team (note: whole house logo wrapping is an OPTION, not a requirement, and although it is strongly suggested you replace your dog with a Woodfin German Shepard, it’s again not required).  ***paid for by Bleeder, who is dearly missed as he rehabs for ski season.

    A hearty “AYE!”

    -BT