Lynchpin and Header had the Q this morning @The Charge. As discussin took place the night before as to what the weinke would look like – it was clear this would not be for the faint of heart… or the lungs.
Header on Q…
Mosey to the track and split into two groups – Indian run for .5 mile
Circle up for COP – SSH X 25, IW X 25, merkins X 20, MC X 20, peter parker X 20, parker peter X 20
Run .5 mile under 2:45 – plank till everyone is back – 20 merkins, 20 LBCs
Run 1/4 mile under 1:30 – plank till everyone is back – 20 Carolina Dry docks, 20 heels to heaven
Run 1/4 mile under 1:30 – plank till everyone is back – 20 merkins, 20 LBCs, 10 burpess
Lynchpin on Q…
wall sit – 40 shoulder presses – raise right leg for 30 sec and then raise left leg for 30
get w partner – balls to the wall w hip slaps while partner runs to other side of football field and back – flap jack 3 X’s
mosey to touch line and do 11’s running width of football field with burpess and russian get ups
mosey to goal line for 100 yard sprints – did somewhere around 6 of them with 10 burpees in between
Mosey back to parking lot for COT
The chatter at the beginning of the workout quickly quieted down as sounds of gasping for air could be heard throughout the stadium. Striker blew out like a cannon on that first .5 mile run – oh to be 16 yrs old again. Lots of “respect” going around the COT – well done!
42 PAX didn’t heed the warning at 0600 this morning of sub-freezing temps and scalding #smokeboots to stay in the #fartsack and decided instead to post at #F3Maul for a convergence of Anvil, Death Valley, and Dromedary. An unprecedented and overwhelming ratio of #Respect to #HateHate this morning as 5 PAX of the 42 were in the 50+ category. One lonely #HateHate decided to post. Either #OldManWinter doesn’t care about warnings, or #HateHate is scared off by them. You decide.
The Thang:
The Moleskin:
Announcements:
5 PAX left the Vine lot at 0515 for the weekly down painment known as Swift. 1 more PAX found the way, eventually.
The Thang:
The Moleskin:
Announcements:
9 men showed up at #F3FastTwitch to say goodbye to 2014. Not a lot of reminiscing this morning but certainly a lot of hard work…ended up with 6 miles. Here’s how we got there:
The Thang
We took off from SCMS and hit 51 in the direction of Pineville. We stopped at the entrance to Davie park for a quick plank and knocked out 20 merkins. From there, we ran to the entrance to Carrington where we planked again and knocked out another 20 merkins. Down Cary Ridge we went to the stop sign at Bevington. That’s where the real work began.
We planked at the stop sign and knocked out another 20 merkins. After that, we took off for base, going back through the neighborhood. We did a little Indian run to the base of Spackler’s hill.
From there, we did a little baby jog to the end of Browne’s Pond Rd. Then an 80% effort run to the stop sign at the Rosecliff entrance. From there we lined up and did an Indian run up Strawberry back to base. A little time left for some Mary:
Moleskine
YHC had a goal of 6 miles at some varied paces. Mission accomplished.
Good group of FT regulars out there this morning plus site FNG Sensei…strong effort brother. You look ready for Joe Davis and the Palmetto 200.
We tossed in some merkins at various points…ended up with 60…a FT New Year’s resolution to kill the notion of hollow chests and pencil arms promulgated by the SkunkWorks’ lunkheads #NeverForget
Honored to lead this morning men. You’re next…TL and YHC will be calling.
Announcements
Joe Davis Run is 1/10.
Sign up for the Unbroken movie also on 1/10. Sign. Up. Now.
Slim Fast is gauging interest for participants in the Palmetto 200 (like the BRR, only flatter). It’s in March. Hit him up if you are interested.
15 hearty souls thrived in the morning drizzle and slung some metal at Skunkworks on a morning that made the Q feel right at home.
THE THANG
Run a lap around fire lane
SSH x 20
IW x 20
Round 1 – 30 secs 2 handed swings, 30 secs burpees, 30 secs snatches. Repeat and then run lap.
Round 2 – 30 secs alternating swings, 30 jump squats, 30 secs lawnmowers. Repeat and run lap.
Round 3 – 30 secs high swings, 30 secs jump lunges, 30 secs clean and presses. Repeat and run lap.
Round 4 – 30 secs upright row catch and press, 30 secs Spartan burpees, 30 secs high pulls. Repeat and run a lap.
Round 5 – 30 secs thrusters, 30 secs burpees, 30 secs good mornings. Repeat and run a lap.
Jack Webbs with KB. Diamond merkins and KB curls up to 5 and back down.
COT.
YE OLDE NAKED MOLESKINE
After Brown called in injured with a “tennis elbow” I was left with coming up with something to burn a few calories prior to the New Year festivities. Poor Brown was getting abused after bailing on his Q on a mass email. Watch out for a rename when the lad returns to the fold as “Serena” and “Martina’ could be contenders and who knows where it can deviate from there…
A few technical issues on the Pill front and timer front today with the steady drizzle but it wasn’t long before the hip-hop hoorays were pumping the pax through the rounds. The drizzle took its toll more so on Busch apparent “60 pounder” which flew through the air during the alternating swings narrowly missing the high tech gadgets in the center of the circle. When the kettlebell finally came to rest the number 60 had fallen off revealing a cork like substance for all to see. We may need an official scale at the next Skunkworks to verify the true weight and substance of the bell in question…
Other than that good work today from everyone present.
Bulldog
ANNOUNCEMENTS
Sign up for Unbroken movie otherwise Simba’s credit card will be charged.
Convergences tomorrow and New Years Day. Check weekly email and Twitter.
Kevlar and Joust regular 5:30 am times this Friday.
Well that definition stinks, good thing I rarly use the dictionary.
The Thang’
Quick shuffle to the pavilion for some shilding from the down pour.
Mosey to forest for run to William R Davies Park
Arrive at playground:
Round #1:
Round #2:
Round #3:
Rock Webb: Mosey to rock pile – select respectable size rock. Move onto the artifical turf field.
Partner up for 25 yard wheel barrow flapjack to end zone.
OYO – Burpee Broad
Struff:
January 10, 2015
Convergence this week
Swift will launch at 0515 on Tuesday from the Vine Restaurant at the Ballantyne AO.
With 2 weeks to go before the Joe Davis Run, the workouts need some specific race prep. Something we haven’t done yet is to prepare for elevation. We’ll be incorporating that this week along with some twists and turns. Location will be near the Bull Ring, so head there if you are running late.
Basics:
For those uniformed, here is the Joe Davis Run 5K course. http://www.mapmyrun.com/routes/view/598160300 and image below.
Posted on behalf of “The Late Show”
10 men arrived in the gloom of Outland for a holiday painfest.
The Kettle Bell crew arrived early for a little pre-Outland beatdown and were joined by the rest of the PAX for the 0700 main event.
The Thang
Headover the Shovel Flag for an abbreviated COP (SSH x30)
Mosey to the rock pile and pick a good sized one, grab a partner and line up along the practice field. Partner 1 does pain station with the rock whil partner 2 sprints down the field and moseys back. switch and repeat.
Round 1
– parnter 1 curls while parnter 2 runs and swtich (repeato x3)
– plank (active recovery)
Round 2
– parnter 1 overhead press while parnter 2 runs and swtich (repeato x3)
– flutter kicks (active recovery)
Round 3
– parnter 1 tricep extensions while parnter 2 runs and swtich (repeato x3)
– Hello Dolly (active recovery)
Indian Run back to MS bus stop with various body wieght pain stations. Listed in no particular order…
– Decline CDDs x20
– Decline Merkins x20
– Diamond Merkins x10
– Mekrins x20
– Step ups x40
(repeato x3)
– peoples chair on Wall until everyone is finished
Plank up in a line and wait your turn to plank walk down the rails. get back in line and do it again.
(2nd half) The Late Show on Q.
Off we mosey – Indian Run/Rambling Mosey back to our pet rocks.
Grab pet rocks and head over to the dip bars.
P1 on the dip bars for supine rows with P2 manning the rocks for rock squat overhead press.
(21) & flapjack
(15) & flapjack
(9) & flapjack
(3) & flapjack
6 MoM
Various counts of protractor, backscratchers, plank with 6 inches, and just for fun bring that right knee around to the right elbow and hold, then with the right knee. Throw in some mountain climbers on the line (thanks for the help with the cadence!)
Then just for Horsehead – single leg hip bridges, (10) each leg.
Mosey back to the flag.
COT
Thanks Horse for taking us out.
Moleskin from the perspective of The Late Show
Major Payne came to mind as we circled up for prayer. Everyone (whether spoken or unspoken) has some kind of pain going on in life. Some of the spoken pains are heavier than others, at least from the outside looking in, but the burdens we all carry are real… at least for those of us carrying them. It’s awesome to come together as brothers in Christ to sweat out some of the troubles that this broken world slings our way.
2 PAX decided to join the Lobster for a swim at the Matrix
We opened the Matrix with a jog off campus thru the neighborhoods, down thru the lowers fields and ended up under some cover by the front doors to the school. (lobster likes to be dry sometimes).
50 Merkins OYO
50 SSH (IC)
50 Wide-Arm Merkins OYO
50 IW (IC)
30 Dry Docks OYO
50 Squats (IC)
25 diamond merkins OYO
5 rounds of peoples chairs (varying lengths with air presses)
1- 50 air presses (IC) followed by 100 LBC
2- 40 air presses (IC) followed by 50 flutters
3- 30 air presses (IC) followed by 50 Dollies
4- 20 air presses (IC) followed by 25 (IC) mason twist
5- 10 air presses (IC) followed by 15 burpees
Back out into the water…
Jog to the playground for some circuit work…
3 rounds with 4 exercises
5 toes to bar
25 decline merkins
30 dips
10 pull ups
After rounds 1 and 2, run from playground to lower parking lot and circle islands and return to playground….we worked in a couple of plank sessions as well….
Posted on behalf of Lobster Roll
6 pax posted for a promised moderate post-holiday beatdown. Was it achieved, or was it over-achieved, as the past few weeks have been?
The Thang
COP:
Mosey back to parking lot and retrieve the forgotten item. #noballleftbehind
Fence circuit:
Mosey to football field
Touchdown Club
Mosey to playground
Playground circuit:
Mosey to concession area
Concession circuit:
Mosey back to COP field
Mary:
Done
COT
Announcements:
Moleskin:
After a couple weeks of non-moderate workouts when YHC was Q’ing, the promise was made for a moderate one today. Hopefully, the promise was kept, with opportunities to modify throughout.
YHC joined himself for a preKB workout this morning and had a good sweat going and finished just as Strange Brew pulled in, followed by the rest of the pax. The sweat was still flowing during the COP and SSH, when YHC needed to wipe some of it out of his eye. At this point, the arms and legs became disconnected in the SSH. Upon resuming, the arms and legs were exactly opposite, which took YHC a few cycles to decipher exactly why it felt so awkward. About the same time, Strange Brew did figure out what was wrong and so informed us all. He promised to add it to the backblast, so it might as well be included here.
#Kotters to Salt Lick, coming back from a bulging disk that has kept him from our company for several months. Didn’t miss a beat today. Can you earn #LarryBird and #Kotters in the same workout??
Welcome to LIFO The Mouth, who joined us during the Fence circuit. #betterlatethannever
Great to have Strange Brew’s brother, Moosehead, join us today. Welcome!
During the TD circuit, talent scouts identified Pele and Salt Lick as possible QB’s for our next Turkey Bowl. Both were on target. The rest of us, not so much, but at least we got some running in.
The football field was a little muddy, as the frost began to thaw. Several of us had a few slips, with Moosehead taking it all way down. I’m sure he’s just not used to seeing the ground uncovered this time of year.
The Weinke was written to include running the yard lines with karaoke, shuffles, backpeddles, jogs, etc after all the TD’s were thrown, but YHC forgot to consult said Weinke. Sorry to deprive you guys, but I think we found adequate ways to otherwise occupy our time. We would of had to cut something else to fit it all in, and we wouldn’t have wanted that.
Thanks, guys, for the opportunity to lead today. It’s always an honor.
Aye.
High Tide