Oh my heck…can it really be nearly the end of October?? I always tell folks that once we come up on Halloween, it’s like hitting the gas with a nitrous boost. Things are gonna redline and all you can do is white knuckle it until Tax Day. Fortunately, we still have a couple weeks to try and slow it down a bit, ease into the curves and try to enjoy a bit of the beautiful NC Fall season before we gun it on the straightaways towards the holidays (…daze…).

YHC pulled my 6 out of bed and made the long pilgrimage from Chatham to ReCity Durham…to be greeted by a lovely, crisp morning and a most chipper Soybean, who got his beast on by crushing a solo EC 5K. Would have loved to join as it really was perfect running weather…but, alas, that may have required me to set my alarm for the day prior.

Got situated and met/greeted 7 brothers. 8 strong for the ‘Pen this morning. I am lovin’ it.

One Minute Warning. No FNGs.

0 Dark 30. Let’s get this party started.

WARM UP 

Rumor has it that this AO comes replete with coupons. Indeed, Soybean led YHC to the ReCity stockpile where I had each PAX equip themselves with a cinder block and a couple bricks and return to our StartEx circle. Time to get the blood flowing.

• Overhead Claps with Bricks, x10 IC
• Figure 8s with Cinder Block, x10 SC
• Brick Press in Low Squat Hold, x10 IC
• Cinder Block Overhead Hold, Ring of Fire, 10 Count per PAX
• Leg Raises with Cinder Block Overhead Hold, x30 SC
• Cinder Block Curls, x10 IC
• Cinder Block Goblet Squat, x10 SC

MAIN EVENT

Thankful for an even number of PAX this morning. I had PAX break up into two groups and form two lines approximately 15 yards apart. Introduced our workout – The Filthy McDookie. Back in April, I Q’d a workout based on an OBT classic, the Dirty McDeuce. The Dirty McDeuce involves super sets of three exercises, an upper, a lower, and a core, each is performed for 12 reps. The super set is is then followed by a run of some prescribed length. These super sets + run would be repeated for however many rounds that time would allow. Well, let’s take this dirty little deuce diddy to a filthier, deuce-ier (that is “deuce” with a hard “c” and a long “e”) place (as a grungy old dude is apt to do…) by replacing the run with a 2-12/12-2 burpee/partner merkin ladder and a bear crawl/crawl bear sequence, aye? Aye!

I. Filthy McDookie  

• Round One: Standard Merkins x12 IC, Air Squats x12 IC, WWIIs x12 SC. Hit 2 Burpees OYO. Bear Crawl to meet partner in center. Hit 12 Partner Merkins. Crawl Bear back to Start Line.
• Round Two: Dry Docks x12 IC, Jump Lunges x12 on my 1-2, LBCs x12 IC. Hit 4 Burpees OYO. Bear Crawl to meet partner in center. Hit 10 Partner Merkins. Crawl Bear back to Start Line.
• Round Three: Wide Merkins x12 IC, Tuck Jumps x12 SC, Flutter Kicks x12 IC. Hit 6 Burpees OYO. Bear Crawl to meet partner in center. Hit 8 Partner Merkins. Crawl Bear back to Start Line.

Brief Intermission

Feeling the need for a breather, we all hit 10 Burpees, OYO. Refreshed, we went back to work.

Resumption

• Round Four: Hindu (Dive Bomb) Merkins x12 SC, Monkey Humpers x12 IC, V-Ups x12 SC. Hit 8 Burpees OYO. Bear Crawl to meet partner in center. Hit 6 Partner Merkins. Crawl Bear back to Start Line.
• Round Five: Diamond Merkins x12 SC, Mountain Climbers x12 IC, Front to Oblique Kick Outs x12 IC. Hit 10 Burpees OYO. Bear Crawl to meet partner in center. Hit 4 Partner Merkins. Crawl Bear back to Start Line.
• Round Six: Wine Mixers x12 IC, Reverse Lunge x12 on my 1-2, Box Cutters x12 IC. Hit 12 Burpees OYO. Bear Crawl to meet partner in center. Hit 2 Partner Merkins. Crawl Bear back to Start Line.

Finale

After some good hard work, it is nice to finish off with a gentle close, such as 10 Burpees, OYO. Winning.

II. Usain Bolt

Time to continue our warm up…led PAX to the far north end of the parking lot. With a group of 8 go-getters, it was time to have some fun. Each PAX would take a turn running to the back of the ReCity building, run up the stairs, across the loading deck, down the back stairs, and sprint back to rejoin the group. Before taking off, he would call out an exercise that the group would have to perform AMRAP until the running PAX completes the circuit.

Got some solid work in here. Called exercises included the following:

• Burpees
• SSH
• Diamond Merkins
• American Hammers
• Smurf Jacks
• WWIIs
• Box Cutters
• Air Squats

III. Just Bolt

One last AYG sprint from one end of the parking lot to the other and back. Bam! Way to crush it, brothers! Now that we are all properly warmed up…it’s time to get some…

Mary

Earlier, when we were in the midst of our warm up circle, I shared with the PAX that in my ruck training, I found that I really need to up my overhead hold game. Thus, we got back into our circle and cozied up to our cinder block buddies for another round of…

• Cinder Block Overhead Hold, Ring of Fire, 10 Count per PAX
• Leg Raises with Cinder Block Overhead Hold, x30 SC (**Called the option to add a Press to this. T-Claps and thanks to Sweatervest for awesome execution).
• Merkins, Ring of Fire, x5 per PAX. Perfect form by all here.

And, 0615. We are done here. Solid work by all PAX! What an awesome group of guys. Inspiring AF.

COT/BOM

Announcements

• Soybean: Awesome 3rdF opportunity, this Sat, 10/20, 0800-til finished @ Urban Ministries, Durham. Please check Slack or contact Soybean for details.
• Grunge: F3 CarPex annual CSAUP, The Odyssey, this Sat, 10/20, 0600-1000, meet up @ Mary Magdalene Church, Apex. Details and sign up: F3Carpex.com.

Name-o-Rama

BOM

Thanks to Cool J for taking us out in prayer. Thankful for the beauty of the morning, for the brotherhood and fellowship, and for the breath of life. Let us all be a light upon the world and share this opportunity with others. Amen, brother.

Thanks again to brother Soybean for having me out. Great AO with many great features. Always enjoy having the opportunity to share time in the gloom with my Durham brothers/friends. Glad to meet CoolJ and Drummond and to add to my fam. Peace, you all. Until next time, aye!