Monthly Archive June 2012

Strawberry Hills Forever

Thirteen lucky Pax strolled down Strawberry Lane to make the daily downPainment.

 

THE THANG

Warm Up

  • Run to Fields x 1/4 mile
  • SSH x 30
  • Merkins x 20
  • Prison Squats x 30
  • Dirty Dog x 15 ea side
  • Lunge Walk, Outfield fence to home plate
  • Donkey Kicks x 20
  • Run to Hill x 1/4 mile

Main Course

  • Hill Sprint /10 merkins.  3x
  • Backwards Hill Sprint / 10 diamonds, 3x
  • Bounding Hill Sprint / 10 wide arm, 3x
  • Backwards Hill Suicide / 5 burpees, 3x
  • Hill Suicide / 5 burpees, 3x
  • Trail run to playground x 1/2 mile
6MOM
  • Ab Swings x 20
  • Knee Ups in Swing x 20
  • Foot Throws (3 count) x 10
  • Plank-O-Rama, Alternate Limb Raises: L/R, R/L
Finale
  • Train run back to field x 1/2 mile
  • 6″ Merkin Hold x 30 sec
  • Sprint, OF fence to home plate
  • Run to Hill
  • Backwards Bear Crawl Up Hill (Crowd Pleaser)
  • Flutter kicks x 1 min
COT
MOLESKIN
  •  Wee bit nipply this morning.  Slapshot, had he posted, would’ve no doubt been doffing the fleece beanie and gloves (his version of the 70 degree rule, in reverse).  Why is it transplanted Yankees are always the coldest?
  • F3 Gear Request from DV Pax: the Wet Grass Crampon.  For the pax sans cloven hoof, it gets slippery on the grass hills in the morning.  Perhaps the Gear Crew at the Mother Ship could work out a deal for the official training shoe of F3 Nation…just sayin’.  Absent that, shout out with shoe recommendations (and links) in the comments.
  • Backwards Hill Sprints and Bear Crawls:  Hurts so good.

 

That is all.

Fun With Dumbbells

Fifteen of the faithful gathered around the VSF for a Stone Cold beat down.

 

THE THANG

Warm Up

  • 1/3 mile jog
  • SSH x 30
  • I-Walkers x 25
  • Groiners x 10

 

Century Set

  • Squat  to Jump Knee Tucks x 100 (3 min cap) – CROWD PLEASER

 

Main Course

  • Dumbbell Run to Fields x 1/2 mile
  • DB Merkins x 15
  • Run Hill
  • DB Lateral Lunges x 10 ea side
  • Run Hill
  • DB Wide Merkins x 15
  • Run Hill
  • DB Stock Boys x 10 ea side
  • Run Hill
  • DB Military Merkins
  • Run Hill
  • DB One-legged Squats x 10 ea side
  • Run Hill
  • DB Burpees x 10
  • Dry Docks x 15
  • DB Tri Kickbacks x 12
  • DB Hammer Curl to Overhead Press x 10
  • DB Shoulder Lateral Raise x 10

 

(Undetermined Amount) of Mary

  • Regular Plank
  • Right Arm Up, Right Leg Up, Right Leg Down
  • Regular Plank
  • Left Arm Up, Left Leg Up, Left Leg Down
  • Regular Plank
  • DB Cumberland County Viaducts x 10 ea side
  • Recumbent Freddies x 15
  • Figure 8’s x 10

 

DESSERT

  • DB Run to Lot x 1/2 mile
  • DB Planks: Right arm up, Left Arm Up
  • Squat to Jump Knee Tucks x 1 min – ENCORE!

 

COT

 

MOLESKIN

  • The Pax responded to the logistical site challenges  and posted 15 strong today.  Tclaps all around.
  • The Burpee may be the Perfect Exercise, but the Squat to Jump Knee Tuck is not far behind: an exercise that takes you from Resting Heart Rate to Infarction in about 15 seconds.  100 in under 3 minutes is just nasty.  After about two minutes, the unaware passerby could have reasonably assumed, “There be a circle of fools trying to squash cockroaches.”  Good thing F3 Films was not on hand.  #LacticAcid, #Earthbound
  • Yet it could have been worse:  The Skunk Q’s  invited Moniteur to the Pax to satisfy his CSAUP of 205 burpees.  We were not entirely disappointed that he could not make it to join us this morning.  Still, the invitation stands…
  • Running with (2) 20 lb. dumbbells:  Awkward.  Hard.  Empathy for Ruckers.  #ArmStretchers
  • Ruck training must be going well–The Shore (M.D) was asking to do running curls.  YHC and Dredd  concluded at BHM yesterday that The Shore’s prescription for all pediatric ailments is likely a punch in the throat and 20 minutes of various shoulder flapping (probably in a squat).  2.x’s worst nightmare.

That is all.

Location Change – Tomorrow Only

Important information for Skunk Works tomorrow, June 26.

 

Our church is having a week-long service project and has Covenant Church Lane closed for the week. There is no entrance whatsoever to Covenant Church Lane.

So, for THIS WEEK ONLY we will park near the entrance to Christ Covenant Church off of FULLWOOD LANE (which is off of Hwy 51, the only light between Sardis and Monroe).  See attached map (click on image below to open in a new window).

 

Google maps link HERE.

 

If you have any questions email me directly at mlindner@moorelindner.com or call / text me at 704-609-0656.

 

 

Area 51 – Open for Business

35 men — and young me — gathered in the gloom.

 

89 QIC

Side straddle hop x20
Merkins x15
Little baby crunch x20
Imperial walker x20
Dolly x15 PRR (Providence Rd Run)

Burpee Ladder
– Burpee x7 – Little baby crunch x15
– Burpee x6
– Side straddle hop x15
– Burpee x5
– Merkins x10
– Burpee x4
– Mountain climbers x10
– Burpee x3
– Dolly x10
– Burpee x2
– Standing lunge x15
-Burpee x1
– Imperial walker x20

The Shore QIC
Sprint repeats followed by
1) Shoulders: In a squat, 20 military counts of arm flaps, Front-to-Back,
Up-and-Down, Circles
2) Mary: 20 military counts of slow bicycle, Flutter, Dolley, Mason Twist 3) Plank-O-Rama: Regular, Left arm high, Left leg high, Regular, Right arm
high, Right leg high, Regular, Elbows, Regular, Left arm high, Crunching
reps, Right arm high, Crunching reps, elbows (30 count)

Proclivity-
Fireman’s carry, Karyoke, Lunge walk, Backward run, Leap Frog

Playground Stations (45 seconds each ’til failure):
Box Jumps, Merkins, Plank, Flutter, Lunge Jumps, Pull-up Burpees

Joker QIC

Circle it up… F3 medley

Trail run

Field work

Circle it up… little Mary

Plank-o-rama
COT

Moleskin –
1) After wearing down in the heat with a long run, there were not too many happy birds circling the wings at the end of Shore’s Shoulders.
2) Plenty of FNG’s (and one 2.0) stepped it up to brave the veterans
workout. Next week they’ll have no choice but to embrace the pain.

3) Joker and the new guys / injured guys had some fun and pushed it pretty hard.  Though I must say that our Dolly’s at the end were, in a word, hideous.
4) F4 (Fitness, Fellowship, Faith, and Family) scheduled for August 4, 4pm at The Shore’s house for Area 51 Pax. Workout the whole family, then enjoy a cold one by the pool. What more could one ask for.

The Prowler’s Life Lessons

Seven Pax issued forth from the Gloom for the downPainment.

 

THE THANG

Warmup

  • SSH x 30
  • I-Walker x 30
  • Squat (Low and Slow) x 30

 

Century Set

  • Merkins x 100 (5 min cap)

 

Main Course

  • Overhead Tire Walk x 100 yards
  • Jacob’s Ladder with tire (x7)
  • Prowler x 4
  • Back Flyes (w/ Tire + 50 lbs) x 2-3
  • Woodchoppers (w/ Tire + 50 lbs) x 2-3
  • Grab Bag in queue: Flutters, LBC’s, Merkins, Walking Merkins, Hairburners
  • Overhead Tire Walk x 100 yards
  • Swing Set Knee Ups
  • Ab Weasel
  • Overhead Tire Walk x 200 yards (mileage may vary)

 

COT

 

MOLESKIN

  • After a month of breaking in the HS parking lot, the Pax moved out to conquer new territory, with a lengthy visit to the [INSERT MANLY NAME HERE] Hill and a quick stop by the playground for core work.
  • The addition of a tire to a Jacob’s Ladder burns the legs and lungs in exciting new ways.  Sure to be back.
  • The Prowler teaches a valuable life lesson:  Be authoritative and you will be rewarded.  Be tentative and you will be punished.  The only thing worse than getting the Prowler moving is getting it moving again after stopping half way….
  • ….not that The Shore would know.  He nearly caught the parking lot on fire, with sparks shooting from the skids in all directions. And then, when no one was there to run it back, he turned it around and ran another leg.  None too shabby.
  • Tclaps to Skunk Works FNG, and ironically named, Thin Crust.  This beef eater has seen a blocking sled or two in his day.  Strong showing.

 

That is all.  Aye!

F3/Death Valley — Just for Fun

21 men gathered in the gloom for a Death Valley beatdown. 

The Thang

Warm up lap around to track

Circle of Pain

-SSH X50

-Merkins X40

-Squats X40

-Mini-Mary… Flutter / Dolly / LBC

-Imperial Walker X25

Indian Run

“Field Work”

-Bear Crawl with merkins

-Sprints

-Back Pedal

-Karaoke

Jog to Bleachers

-Dips — 4 sets of 25

-Misc — Squats / People’s Chair

 

Run Back to Track

-Plank-0-rama

-1/8 mile sprint, with burpees

-1/8 mile sprint, with merkins

Circle Up… mini-Mary 

 

NakedMan Moleskin

-McGee made an appearance at Area 51… good to have him… we all felt very slow trying to keep up with his vapor trail

-Not much chatter in the PAX today, but we were suckin wind a lot

Down Range – Punch in the Mouth of Wilson

2 Pax planted the VSF in the Mouth of Wilson, VA, for a down range downPainment.

 

THE THANG

Warm up

  • SSH x 30
  • I-Walkers x 30
  • Mountain Climbers x 30
  • 1 mile run

 

Main Course

  • Jacob’s Extension Ladder (1 – 10)

 

3 minutes of Mary

  • LBC’s x 30
  • Low Flutter x 30
  • Oblique Crunches x 30 (L / R)
  • Heels to Heavens x 30
  • Dolly x 30

 

MOLESKIN

    • The Pax ventured into the hills to the Mouth of Wilson, VA, for a Father’s Day, bulls only weekend with the 2.x’s.  After hitting the VA Creeper on Saturday and running with the Wild Ponies at Greyson Highlands State Park on Saturday, it would have been a shame not to put the hills to good use before clearing “town.”
    • The Hill of choice was approximately a quarter mile in length and about 80 ft in elevation gain (according to the Suunto).  Lots of loose gravel….the speck you see in the distance at the top of the hill is TR 2.3.
    • The Pax was feeling their oats and pulled the extension ladder out of the shed–up to 10 burpees.
    • Mouth of Wilson clocks in around 2500 ft above sea level but was strangely short of O2 yesterday morning.

 

F3 Death Valley

Aye –

13 Faithful planted the vsf for this weeks installment of Death Valley –

The Thang:

Jog track

Side straddle hop x35

Imperial Walker x25

Shoulders (warmup)

Merkins x20

Jump squats x20

 

-Field Work-

Walking lunges

Bear crawl

80% runs

Karaoke

High knees

Butt kickers

Backward run

 

-1/4 Track work-

Merkins x20

Mountain climbers x20

LBC x20

Burpees x10

 

Wide arm Merkins x20

Squats x20

Scissor crunch x20

Burpees x10

 

Jumping lunges x20

Diamond Merkins x20

Flutter kicks x20

Burpees x20

 

Plankorama throughout / 6+ minutes of Mary

Stone Cold Waltz

The VSF found easy purchase in the soggy soil and ten men gushed DNA from every pore.

 

THE THANG

Warmup

  • Jog two laps
  • SSH x 29
  • SSH x 1
  • Half Burpees x 30
  • Mmmmmm….errr…..k….inn…..ssss  (SLOW) x 10

 

Century Set

  • Jumping Lunges (aka Mary Katherines) x 100 (5 min cap)

 

Circuit City – 2 Pax

  • Herniators (Tire Flips) x 1 min
  • Broad Jump Burpees x 1 min

30 sec rest

  • Pull Ups x 1 min
  • Suppine Pull Ups x 1 min

30 sec rest

  • Farmer Carry (2-50lb buckets) x 1 min
  • Bear Crawl x 1 min

30 sec rest

  • Sit Up Med Ball Toss x 2 min

30 sec rest

  • Dumbbell Punches, Standing x 1 min
  • Dumbbell Punches, Suppine x 1 min

30 sec rest

  • Hairburners x 2 min

 

6MOM

  • Knee Ups x 20
  • Farrokh Bulsara x 20 (Forward)
  • Farrokh Bulsara x 20 (Backward)
  • Heels to Heaven x 20
  • LBC x 31
  • Premature COT-ulation
  • Mason Twist x 50

 

COT

 

MOLESKIN

  •  “In cadence” means different things to different Q’s.  There’s the syncopated, scat stylings of Quarter Pounder who, on his first Q, sounded more like he  was reading yesterday’s Powerball winners, than calling cadence.  There’s the engineering precision of YHC, whose (if I may) line-dancing mastery and mad marching band skills make cadence second nature.  And today we were treated to Stone Cold’s lilting 3/4 time, waltz-like cadences, where a single merkin is executed in three beats….
  • …..which may explain his inability to inflect on his intended last rep.  Stone Cold went Frank Costanza and stopped short at 29 on the SSH.  The unresolved chord was too much to bear and we cranked out another one.  Strong work, fellas.
  • T’Claps to the Pax this morning for knocking down the 100 jumping lunges in short order.  Everyone was planked in under three minutes.  One hundred may not be enough next time….
  • For future reference: broad jump burpees on wet grass may land you on your six.  Just sayin’.
  • YHC’s compacted ear wax led him to believe the Q had signaled completion of our six minutes of Mary, when in fact we had only completed five minutes.  An embarrassing premature COT-ulation….apologies–that’s never happened before.

35 men planted the shovel flag at McKee Road Elementary for a downpainment on the weekend.

Hoover QIC

Warm up with 1.8 mile jog to Providence Road and back

Human Caterpillar pushup thing, needs some refinement

Burpee Pyramid

Wall Work

– Balls to wall x3

– Mountain climbers with feet on wall x20

– Decline Merkins on wall x20

Harley QIC

Mini Tabatas (20 sec on, 10 sec rest, x8)

– Jump Squats

– Mtn Climbers

– Sprints

6 Minutes of Mary – LBC, Rosalita, Low Flutter, Bicycle, Mason Twists, Planks, Peter Parker

Field Work – sprints, 50 percent, 100 , etc, backwards run

Star Fish (20 x at each pole)

– Scissor Crunches

– Squats

– Stagger Arm Merkins

– LBC

– Burpees

Moleskin

Nice work to see lots of the rookies return from last week. Today was a full-scale beat down, keep coming back…it does get easier. Joker said this is where we discuss feats of strength in the Backblast…just finishing was strong. T-claps to Shore and Donkey Kong with the rucksacks and nice job to 12 year old shamwow 2.0, he has some wheels.

Harley