29 men headed out into gloom for a beat down on the South Meck Shockers Athletic fields.
Warm up:
Two laps around parking lot with butt kickers, high knees, and shuffling.
Circle up
20 X SSH
21 X IW
20 X MC
20 X Squats
The Thang:
Mosey down to the baseball fields
In the outfield, burpee squat ladder
6 burpees run 30 yards 1 squat run back
5 burpees run 30 yards 2 squats run back
And so on until
1 burpee and 6 squats
Mosey to the bleachers
Partner up
Partner 1 bear crawls 30 yards then runs to the stairs and back while partner 2 does merkins. Then flip flop. Plank until everyone is done.
Round 2
Partner 1 lunge walks 30 yards then runs to the stairs and back while partner 2 does LBCs. flip flop. plank when you are done.
Round 3
5 burpees everyone
Partner 1 Crab walk 15 yards then runs to the stairs and back while partner 2 does supine pull-ups. flip flop, plank when you are don
Round 4
Partner 1 runs to the stairs and back while partner 2 does Carolina dry docks with feet on the bleachers. Flip flop, plank when you are done
Mosey to baseball field
Circle up
Time for some Mary
20 X flutter
20 X bicycle
30 X LBC
20 X Rosalita
10 X Dolley
Mr. Jack Webb approaches
1 merkin 4 air presses up to 7 merkins and 28 air presses. The Q tried to skip 6 merkins and 24 air presses but the pac was determined to do all the rounds.
Mosey to the lavatories
I thought we were done but Simba said not so fast we have 2 mins, at least that is my understanding of what he said.
Quick round of peoples chair with 20 air presses
Now we are finished.
Moleskin:
Where do I begin 29 people at base camp wow that is awesome, someone must have forgot to put my name as Q on the weekly email. I will have to give it too my fellow site Q Simba for the continuing growth of the site. A lot of chatter at first but after the burpee ladder there seemed to be a little less noise. Thank you for the honor to lead all of you.
Mall Cop great to see you got a new alarm clock that works, hope to see you at more workouts soon.
Two FNGS, Big Tops 2.0 Man City! Way to tear it up out there Man City, your pops struggled keeping up with you. FNG Ditka head locked by Glock who drove 30 mins from the northland of Charlotte to make sure his brother in law made it out to this work. Love it. Ditka and Man City hope to see you soon in the gloom.
Announcements:
Well this isn’t your normal announcement section. It has come to my attention that we have a substantial issue at all of our F 3 workouts that needs to be addressed. I have seen it in your faces at workouts the awkwardness, uncomfortable feelings, confusion and the emotional deprivation. Many people start one way then change to the other, then change back again. Every workout it happens! I am sure over the years we have lost some people to this. What do we do, how do we solve it, should nominate a committee to deal with it. Just the other day I saw the national news weigh in, one was more traditional but the newer style passes along less germs. Could changes be made during cold and flu season? Hmmm I don’t really know what to do, should we just come up with our own thing and forget about the traditional verses the newer style. Please sound off in the comment section below with your opinion or your solution. Oh yea its fist bumping or hand shaking/slapping come on you all have seen this at the beginning and end of workouts.
SOFAWIB is getting a lot of hype. Near double digits last week. The momentum is exhausting. This is by far the hardest workout in F3 on Rea Rd. on Tuesday mornings. No, but seriously, it’s legit.
In honor of the BRR, we’ll be getting some miles in while we also combat the soccer arm epidemic that is currently sweeping the Queen City due to the incessant BRR prep going on.
The Thang
Run out of OPE (Olde Prov. Elementary) and go left (opposite of HT parking lot). Run all the way to Randwicke Place/Rea Rd. (the street with cannons at the entrance) for time. .7 mi there, .7 mi back (notice the hill, #BRR).
When back at the OPE, do 1/2 of a Murph in whatever order you’d like at the playground out back:
50 pullups, 100 merkins, 150 situps (or is it squats?)
Run back to the cannons and back, for time.
Complete 2/2 of a Murph.
If you finish before 6AM/6:05AM-ish, start over. I think this will take 45 min. We’ll see.
We’ll get miles and get buff. Want to get faster? Run with faster people (@Kirk). Want to get stronger? Workout with stronger people (@IronMike)? #ISI
If you so choose, gather at the OPE for a 5:30 launch. Bring a A51/SOFAWIB FNG with you.
With BRR tapering in full swing, we went with some good old fashioned burpees and brick-work to get back to basics.
Mosey around the McKee faculty lot to get some blood moving. Circle up for a brief warmup IC:
SSH @ 30
Imperial Walker @ 30
Mountain Climber @ 30
Merkins @ 15
Break into teams of 2 – partner 1 go to get the blocks, partner 2 does laps of the parking lot until blocks are retrieved.
Partner Exercises – 1 does called exercise, 2 runs to the end of the parking lot for 5 single leg burpees – flapjack twice so all 4 legs of the team get in some burps.
1. overhead presses and 5 single leg burpees (x2)
2. curls and 4 single leg burpees (x2)
3. Tricep extensions and 3 single leg burpees (x2)
4. clean and jerk and 2 single leg burpees (x2)
Next set – partner one carries the block on a lap of the parking lot, while partner 2 does called exercise. Two laps complete a set
1. Flutter (x2)
2. Plank, right hand high and right foot high for the first 1/2 of the partner lap, then switch to left hand high and left foot high for the second half of the lap. (x2)
3. Mason Twist. (x2)
Partner 2 returns the blocks to the stack, while partner 1 does laps of the parking lot….back to the cars for name-o-rama, an announcement about the Convergence on Labor Day which will be at a location or something, me begging for some subs to replace the wash-out from the BRR team Jelly Legs, and there was one other thing I can’t remember.
6 bell-swinging meatheads gathered at the Southern outpost known as Foxhole and set out to turn that foxhole into a pain cave. With substantial amounts of sweat equity applied, all emerged stronger for it…and slightly tired.
The Thang:
COP:
Farmer carry (or suitcase carry for those entertaining one bell) ~150-200 yards (switching hands as needed) to the far soccer goal on the very nice, mostly dry, prescription athletic turf field.
Turkish Snatches
Farmer/suitcase carry back to starting parking lot
Clean & Press Ladder (+ Derkins)
Metal Mary
One-handed Swings
Done and done!
COT:
Announcements:
Naked Moleskine:
T-claps guys for pushing through a workout that’s much tougher in person than it is on the #weinke. (aren’t they all?) As I type this 4 hrs later, I’m still feeling it. My app tells me it was good for a 900 calorie burn, and while that may not be 100% accurate, it burned a lot and upped my appetite this a.m. Regardless, the pre-tweet promised to leave us tired (check) and sore (we’ll see tomorrow), so I’d say our chances are good.
T-claps to Frehley’s for literally rolling out of the #fartsack this morning with a bad back and modifying as needed to protect said back. Good stuff. Hope you enjoyed the included derkins, added just for you so that you didn’t have to audible any OYO.
Tank, welcome to Foxhole! Glad to have you with us and displaying your previous CrossFit training. Hope to see you soon at #F3Meathead (Thurs), #F3Skunkworks (Tues), and #F3Olympus (Sat) for more KB work.
Voodoo crushed it today, as always, #LarryBird’ing on much of the Turkish Snatch circuit, and later displayed his finesse, offering balancing tips on the KB derkins.
Loogie, Soft Pretzel, and YHC displayed lots of manly grunting in our respective pain caves, with sweat flying, as we ground out the reps.
Gents, it was a real pleasure leading today! Thanks for the opportunity!
(now, where can I slip off for a quick nap…?)
Aye.
Come run The Wiggler! (oh – and don’t smoke crack). New start time 5:45 am Tuesday – corner of Foxcroft and Rothwood – back to school pace…
** Lawrence Taylor, The Waterboy
Swift will launch from the Vine Restaurant at 0515 on Tuesday for a weekly #downPainment of Speed.
The Thang:
(Posted of behalf of Camacho)
18 faithful pax posted at rebel yell this morning screaming for an old fashioned beat down.
The thang:
Warm up; 30 sidle straddle hops, 20 imperial walkers, and 20 mountain climbers
Variation on 7’s at the hill next to Target. 7 up and down runs, with runs up the hill backwards. First man done counted until the last man finished
Like my momma always used to say, “in order to forget the pain on the quads, make the shoulders burn”…the pax heeded the advice of my momma by enduring a burning set of jack webbs, to a count of 40 arm raises
Variation of 7′ s one more time
Merry. First nine men called out an exercise and led the pax through a count of 28 reps (the number of reps representing the time it took between the first and last man on the 7’s.)
Mosey to light posts near fire birds.
12 merkins followed by a short mosey to the next light post. Repeated 12 times
Suicides to each lamp post followed by a jail break back to home base
10 merkins followed by a 10 count at 6 inches
5 merkins
This time of year, proper school orientation is key to success. 5 pax are now properly oriented, after a tour of the grounds.
The Thang:
Baby jog to the near field. Scratch that. Keep jogging to the baby ball field. Ah, just right.
Square up (4 pax), disclosure given, make room for an arriving Mall Cap, and our square is now a pentagon.
COP:
Mosey to the Playground
Playground circuit:
Mosey to the Football Field:
Mosey to Concession Stand:
Mosey to the church across Rea
Church Rocks:
Mosey back to the baby ball field
Mary:
Bonus Time:
Mosey to the parking lot
Done!
Announcements:
Convergence next week at Elizabeth Lane Elementary for A51 Football Kickoff
Naked Moleskine:
YHC promised > 0.0 but < BRR training, and I’d say 2.5 miles is about right for moderate bootcamp. In that distance, we got a good tour of the great, varied facilities of Olde Providence. YHC had also promised to keep it moderate, as he had a tee time this morning with his father-in-law, and since the round final score was on the better end of his handicap, moderate must have been delivered.
As we were launching, Scissorhands remarked that he hadn’t had many merkins in a while. YHC assured him that his deficit would be filled today. Hopefully, he fills satisfied. The 15-count merkins and “side” merkins were a general #crowdpleaser. Definitely, no #headbobbing going on with the 15-counters. #cureswhatailsyou
Great to meet Newk (Nuke?) today. Dude was killin’ it throughout. Also, contributed the “Costanza” and offered good ideas for YHC’s desired Yoga workout site.
Speaking of Yoga, Pele & Mall Cop had quite a conversation and lots to offer in terms of therapeutic stretches (based on years of therapy?). Regardless, good stuff, guys.
Thanks, as always, for the opportunity to lead today. It’s an honor.
Aye.
We started off with a mosey down to the parking lot in front of Calvary off of 51.
COP:
20 SSH
20 IW
15 Merkins
20 Low Slow Squats
The Thang:
Line up at one end of parking lot and run to the other end, dropping for 10 merkins at every median. 80 total. Plank up when done.
50 LBCs OYO
10 Backwards lunge with leg kick on each leg
Repeat merkin challenge back to the other end of the parking lot. 80 more.
Line up for an Indian run from the parking lot across front of Calvary over to the front of the library across the street on Rea Rd.
25 Monkey Humpers, then one lap. Repeato.
50 LBCs OYO
25 Merkins, then one lap. Repeato.
Plank
Indian run down 51 to William R. Davie park playground. Sets of 10 pullups, 20 merkins and 30 dips. Run lap around parking lot. Repeato 3x.
50 LBCs OYO.
Run at our pace back to AO for some COM.
20 x Flutters
10 x Right leg cross crunch
10 x Left leg cross crunch
10x Opposite toe taps
10 x Right leg can opener
10 x Left leg can opener
Moleskin:
Hopper and Gummie were crazy enough to ask me to come out and lead the workout. Not sure what the PAX thought, but I really enjoyed the chance to lead. I was told no burpees, and at least 2-3 miles. Well, we got in 3.83 miles, so we meet that goal, and instead of burpees we got in 300 merkins. I had not had a chance to workout with this crew before, except Harley, so Abba, Backdraft and Harley decided to show off and lead most of the laps we did throughout the morning. Tootie and Backdraft reminisced about their Rugby Glory days, and Tootie kept talking about how bad the BRR is gonna suck, and is already trying to get out of it by hoping is wife is in labor before the race. Maybe I will see some of you at the Spartan Sprint at Ft Bragg next month.
Announcements:
Mud Run sign ups end Sept 12.
Oct 4: Whitewater Center is having a Bushwacker run to commemorate the 22 year anniversary of the Somalian conflict that inspired the movie Black Hawk Down. An Army Ranger from the conflict and Dredd will be giving some speeches after the run. Come out for a crazy run, fun, and beer.