Another Monday morning, 4 men showed up to let out some aggression.
Warm up lap around the lake
1 round of pad work
Lap around lake. stopped at 1st buidling for 20 merkins, stopped at second building for incline merkins
another round of pad work…followed with lap around lake stopping again for merkins and incline merkins
2 men sparred each other for two rounds will the other two did pad work…flap jack
lap around lake stopping again for merkins and incline merkins
Another round of sparring….done
great work by all today. sorry for landing a couple of head shots Wild Turkey. When I decided to do some sparring today, I decided to take on Croft (Big 18 year old that can throw a hell of a punch), so i tried to make him tired with merkins and incline merkins before we sparred, do not think thiat worked.
We will spare some more, so get a mouth piece for the accidental head shots.
26 SOBs launched at 0530 from the Vine Restaurant at the Ballantyne AO for a little pain from Go Daddy. Here’s what we did:
– Warm up Jog to Deck.
– COP at bottom of Deck. SSH, IW, MC
– Dora 1-2-3 sequence. Partner up. One partner is running up a level and back down while the other partner does an exercise. Between the two people, you stop when you have finished 100 Merkins, 200 LBC, and 300 Squats
– Up the Deck, Down the Body sequence. Run up the deck and do an exercise at each level or turn. This is on your own, but you can remember the exercise because as we go up the deck, we’ll go down the body in terms of muscle groups. 25 C Dry Docs (shoulders)… 25 Diamond Merkins (Chest)… 25 Heels to Heaven (abs)… 25 jump squats (quads)… 25 toe raises on each leg (calves)… run the rest of the way, plank and wait for the PAX.
Mosey back to the COT.
The weather was perfect and the mumble chatter was high. We covered 3.2 miles running to the deck and back this morning.
This was a great full body workout.
As always, it was a pleasure leading the men in The Gloom.
Convergences – Centurion is converging with The Brave, all Saturday workouts except Stonehenge converge at The Rock
Interested in Q’ing Bagpipe? Let Soft Pretzel know or comment below.
Southern Discomfort – 8/1. 13, 10 and 5 mile options.
7/25 – Dredd and OBT Q’ing at Stonehenge at 6am.
OK, I was told that the DMZ needed “a little more running” by @DaytonFail the (self-appointed) site-Q of the abomination that is DMZ. So, that’s what I gave the Faithful. The Lannisters may always pay their debts, but this Q steps hard to the mike whenever and wherever asked. #JustSaying
ALSO, and note, there’s been some (well) complaining in the Twitterverse about the alleged (ahem) tardiness of this BB. Well, unless you have spent the last two days trying a case in front of a jury in Meckleneburg County Superior Court (or you’re a brain surgeon . . . or whatever), stop yer dang griping, because YHC has been trying a case in front of a jury in Mecklenburg County Superior Court. Bottom Line: been kinda busy y’all. That’s not an excuse, but it is an explanation. #JustSaying
SO LOOK HERE, I know the uhhh, ethic at DMZ is to blend the two fitness levels of @F3Metro and @F3Area51 into some kind of acceptable compromise (blah blah blah), buy Homey don’t roll that way. I’m about launching out of jump fully erect (emotionally) and en fuego. #JustSaying
AND THUS, we did just that with a full-throated #ParadeOfHorribles #C2C. I mean, we ended up running halfway up Arborway, where we stopped for tidy little OldSchool #JacobsLadder. @Swiper frontfaced the Q on that, but just by a bit. Young man, so no shame there. The rest of y’all I cannot speak for. #JustSaying
CAN I GET a major TClaps for @MySharona, who ran himself right into a broken foot. I’m sorry about that Brother. For a 60 YO man (hell, for any man), you’re a heckuva man and I mean that MOST sincerely. Heal fast Bother.
CAN I GET some TClaps for our Brother from #Oaks, @Grady. It ain’t easy to walk DanielStyle into the lion’s den and come out smiling, and yet THAT is precisely what our Wake County Amigo did. Do NOT change Brother.
CAN I GET some TClaps for @Skywalker who kept nagging the Q about the time, only to reveal at #Endex that he had a plan to catch to (for some reason) Saskatchewan Province. Personally, the next time YHC goes to Canada will be the first time I go to Canada but I (cuz it’s a dang sin and all) refuse to judge. Just won’t do it. Aye.
Sooooo, there was this dude at the six (dressed all in white, for what that is worth), who pealed off the Six right as we left the JL on Arborway. Both @Swiper (young #MansonLamps) and YHC saw the dude. But where did he go? UNK. And who was he? UNK. A mystery. A Mystery LIFO. Here’s to you Mr. Mystery LIFO. We like what you are trying to do, IF in fact you exist . . . king of spooky, right? Aye.
It was a glorious morning as 11 men willing elected to participate in a workout entitled
The Double Shaft
By the time the breakfast bell rang, we had completed
– about 2 miles of running
– a whole bunch of merkins
– a lot of flutters
– a bunch of pull-ups
– an unreasonable amount of lunges
I needed to bring something that illustrated a counterpoint to Kirk’s let’s call it “generous” run offering from last week. Kirk hates running, so he says as he runs past you, again. #falseadvertising
“Sir Lunge-A-Lot” as Iron Mike calls it, can lead to some tender sensitive areas. And I heard someone mumble “my knees are starting to give” about 10 minutes in, and that means you weren’t BS’ing the lunges, and that’s awesome.
The team of Swiper/Bushwood lapped Caddy and I about five minutes into the lunging, so I feel pretty safe in declaring them Sultans of SWIB for the week.
– Lots of BRR training options in South, Metro, and North. Check the twitters and site for more info.
– July 4th convergence for Area 51 at The Rock (I think).
– The workout may be going official next week, which will take all the hipster-cred off this workout. Bummer.
– Kirk is your Q for next week, followed by Bushwood and TalkBox. Anyone who wants to get on the Q schedule, give us a shout.
Thanks to Simba for setting our moral compass for the day.
I appreciate seeing repeat customers and new faces. Thanks for making us your preferred pain destination.
“Star Wars Theme” – John Williams
“Feats Don’t Fail Me Now” – Little Feat
“Joker And The Thief” – Wolfmother
“Apache” – Incredible Bongo Band
“Bicycle Race” – Queen
“You Can Have the Crown” – Sturgill Simpson
“The Obvious Child” – Paul Simon
“Hustlin'” – Rick Ross
“Sad But True” – Metallica
Before the #VSF was planted, 3 PAX took off for some extra credit, pulled in 1 more PAX into their scheme, planted the #VSF and joined 6 PAX at 0515, and found 1 more PAX along the way. Eventually 11 PAX were on the ride of #F3Swift for the day.
While the Skunkworks crew was singing Manilow’s greatest hits on the karaoke machine in the corner, 21 men stood at the bar and took shots of straight-up of #F3FastTwitch. And the ladies took notice, shunning Brown’s voice cracking rendition of Copacabana in favor of real men in flowing running shorts that highlight milky white thighs and tight tank tops that accentuate the rib cage.
After a manly jog around the parking lot, we circled up for some IWs, Mtn Climbers and Merkins, followed by 30 seconds or so of light stretching. Then the mosey to the top of Rising Meadow.
Triple nickel from the top of Rising Meadow to the bottom of Windbluff. 5 squats at the top. 5 merkins at the bottom. 5 times through. That’s it…plus the signature double Indian run back to base.
Forced into action due to Spackler’s 19th vacation this summer, YHC went simple. No mixers. Nothing on the rocks. Just the same hills for about 45 minutes. 5.5 to 6.5 miles. Straight up. Disheartening.
TR and the aforementioned Spackler can rest easy…the pax f/k/a Gadget was renamed Swayze. Went shirtless his first post at GhostRunner. And again this morning. It had to be done.
A lot of hard work out there this morning:
Centurion converging at The Brave on Friday (7/3)
Saturday (7/4) convergence at The Rock.
(Posted on behalf of Lobsta Roll)
7 PAX showed up at McKee Road Elementary for another weekly addition of Area 51. SF was planted firmly in the ground and once we had everyone in tow and determined Slapshot would not be joining us, Lobsta Roll led the crew for a lap around the school. Gathered up in the upper parking lot area near the soccer fields for COP:
Mosey over to the midfield of the soccer pitch for some Starfish.
5 locations/stops in the Starfish with 10 burpees after each return to midfield light pole
PAX completed LBCs while everyone finished
Mosey to the rock pile and find a lifting rock
Set your rock back on the rock pile and the PAX headed out for a little jog to the Fire Station on McKee for some Mary:
Continue jog back to the school through a couple of the adjacent neighborhoods, stopping along the way for various exercises:
Continue jog back to the school through the back of the neighborhood and circle up at the lower fields for some Mary and Plank.
Finish the jog at the playground at the front of the school and wrap it up with 10 pull-ups
Ten years ago, four U.S. Navy Seals were inserted 10,000 feet above the town of Asadabad deep in the Hindu Kush mountain range of Afghanistan. They were ambushed when their reconnaissance mission was compromised, and on June 28, 2005, Lt. Michael P. Murphy was killed while communicating their position back to base.
His actions enabled Petty Officer First Class Marcus Luttrell to ultimately be rescued, and the bodies of two fellow soldiers to be recovered. Lt. Murphy was awarded the Medal of Honor.
On Sunday, 12 men gathered to run the workout named in his honor and think about true heroism. Thanks to everybody who came out, especially the 2.0s.
Don’t forget to consider supporting Charlotte Bridge Home.
Thanks for taking us out, Iron Horse.
19 BRO’s, runners, and skunk heads alike all got a taste of SkunkMeat this morning. It turned out to be the best 45 minutes of the day.
SSH x 20
IW x 20
Good Mornings x 12
Swings x 25
Lower Body Supersets 2 x 12
Upper Body Superset 2 x 12
High Pull R & L
One Arm Press R & L
Mosey to field
Partner up for sprints and doubles repeato 3 times
P1 sprints 50 yards and back
P2 does called exercise AMRAP:
Mosey back to lot for Mary
Luganis w/bell x 10
Flutter w/bell x a lot called by TR
LBC w/bell x 15
Iron was lifted, music was played, running was done (yes I did too), and maximum effort was given. It was my first trip to SW since the move and first Q in a while. I got zero sleep knowing I was going to have to run, but that’s what makes Skunkworks the toughest F3 workout around. Once you think your tired from lifting, now go run. Great group this morning and awesome to see the pax jump in head first no matter what’s on the weinke and just crush it. No mumble chatter other than the grunting and breathing that comes with moving iron and sprinting for 45 minutes. If there was anything I missed, please sound off. Thanks to Night Court for a great send off.
Announcements: I stopped my recording and wasn’t listening. Check Twitter
Posted on behalf of Pop Tart:
We started off with a mosey around the parking lot.
Light version of suicides.
Run to first pole, and back for 20 two handed swings.
Run to second pole, and back for 20 curls.
Run to third pole and back for 20 presses.
Repeat with 30 reps each.
Then we circled up for a KB beatdown.
40 two handed swings
40 upright row and presses
30 wide arm merkins
30 triceps extensions
30 stepback lunge, with kick (15 each leg)
20 lawnmowers-each arm
20 diamond merkins
20 Carolina dry dock
10 Louganis with KB
10 Russian twists
10 Louganis with KB
10 Russian twists
20 push press ( 10 each arm)
10 x crunches
10 x lbc
10 x toe tap crunches
10 x alternate toes
10 x side crunch right
10 x side crunch left
10 x right leg can opener
10 x left leg can opener
This was my first Gear Q and I didn’t want to disappoint so I brought some tunes. I purchased a sweet red cd player boom box to blast some Metallica while we got our KB work on. Not only did I use a piece of electronics from the 90s, I also used my blackberry as my timer. Baracus was kind enough to point out that my toys were from the 90s. He was right. Thanks to the PAX for posting, and Bulldog and Chipotle for some workout ideas from previous workouts.