Monthly Archive April 2016

Day Zero Back Scratch…I mean blast

5 men posted at the High Intensity Day Zero workout ready to go with smoke boots laced up.  The official DZ shovel flag found its way out of the dark, spider-filled corner of Hairball’s garage to make an appearance.  We ran around the school out to the front driveway for a brief warmup:

  • SSH x 20 IC
  • LSS x 20 IC
  • IW x 15 IC

From there we headed down 51 towards Calvary.  I promised everyone we’d do some running and it wouldn’t be the CCHS parking deck.  Pass the 1st couple entrances at Calvary (No Rock Pax to be seen…) and cross the street into some new territory for Day Zero: The Whitegate neighborhood.  Home of a very nasty steep hill on Five Knolls Dr. for some 7’s.

  • Jump Squats at the top
  • Burpees at the bottom

From there, back out of the neighborhood and across 51 to head into Calvary’s hotbox with the warm smells of Chic-Fil-A biscuits and Gospel music blaring.

  • 20 Dips
  • 20 Derkins
  • 20 Little Haze’s (one legged step down)
  • LBC’s x 20 IC
  • Repeato

Head out of the hotbox towards Rea Rd.  Finally we spot the FIA pax at The Rock.  No site q’s anywhere in site.

Run down Rea, right on Bevington and stop at the wall behind CVS

  • People’s Chair w/ Air Presses x 75 IC
  • Balls 2 the wall

Run back to Day Zero AO going a couple minutes over.  We covered over 5 miles.

Moleskin:

Small, but strong group this morning.  Strawberry was a little concerned about the running, and I’m not sure Swede even knew we were running today, but they did fantastic.  I was “leading from the back” several times today.  The 7’s destroyed me right out of the gate.  That hill was worse than I thought it was going to be and it just drained the life out of me.  As usual, Hairball and Buttermaker were way out front just killing that hill.

Things got a little weird towards the end when we got to CVS.  Buttermaker asked me to scratch his back in a spot he couldn’t reach.  I was so delirious and O2 deprived that I actually did it.  I don’t know what is wrong with us.  Why did he ask me to do that?  Why did I actually do that?  #gross

Great stuff today fellas.  Excellent 2nd F along with some nasty 1st F. #HighIntensity

Announcements:

  • 5/28 – Day Zero 3 year anniversary convergence
  • Memorial Day convergence at Symphony Park – check the website
  • F3 service opportunity: Rebuild a wall at a church somewhere in Charlotte – check the website

 

Simple yet Effective

An even dozen gathered this morning on the grounds of Olde Providence, not quite sure what to expect.  It seems they’d missed YHC’s tweet, but no matter.  Whether you were looking for a beatdown or a light workout, there were plenty of bells to go around.

The Thang:

COP:

  • Lap around the parking lot
  • SSH – 15 IC
  • IW – 15 IC
  • LSS – 15 IC

Mosey with bells to the field, where 10 more bells awaited.

Simple & Sinister

  • 100 1-handed swings (modify with 2-handed swings)
  • 10 Turkish getups (modify with no bell)

Mosey with bells to playground

Circuit

  • 5 pullups (modify with supine or negative pullups)
  • 10 merkins (use good form, with Cadre Dora on site)
  • 15 teabags (double bells, as desired)
  • Rinse & repeat for 10 minutes

Ladder

  • Clean & Press (R)
  • Clean & Press (L)
  • Goblet squat
  • Ladder 1-3, if heavy, or 1-5 if light
  • Rinse & repeat for 10 minutes

Mosey back to field for Mary

Mary:

  • Flutter Press – 10 IC
  • Windshield Wiper – 5 each side OYO
  • Pullovers w/ Press – 7 OYO
  • Louganis – 7 OYO

Done

COT

Announcements:

Red, Light, & Blue GoRuck – benefiting Charlotte Bridge Home for veterans

Naked Moleskine:

Great group this morning, and it was awesome having two FNGs and one returning pax (#Kotters, Dr No) among our number.

YHC is often seen completing a pre-KB just before Ascent, so this morning you were all invited.  Only it wasn’t “pre”; it was the main event.  The Simple & Sinister routine is comprised of the two most foundational KB exercises – the swing and the Turkish getup – and provides a lot of bang for your buck.  It only takes 16-20 minutes, so whenever I’m pressed for time, it’s my go-to set.

After that, we “enjoyed” pullups and presses, which are always needed but not often available, so we availed ourselves.

T-claps to Dora for not only bringing an FNG (Nanu-nanu) but providing some solid one-on-one instruction, as needed.  #ISI

Well done, Billboard, in EH’ing his stepson, FNG Pong.  At only 19 years, he’s been introduced to something many of us wish we’d found much earlier ourselves.

Just a thought, and we’ve discussed it several times – should we rename the newer Pele, so that he and the veteran Pele each have unique names?  I vote, Yes.

Thanks for the opportunity to lead.  It’s always an honor.

Aye.

The Four Horsemen

Tweeted out last night that it’s been a hot minute since my last post at a Saturday workout, but was more than willing to oblige Gummy on his request for Q this AM.  After getting some ground rules at The Rock from Gummy this week (i.e. make it tough, but not too tough, guys don’t like burpees or exercises to failure, don’t use steep entrance on Rea, etc.), I was ready to go.  The three other Horsemen showed up for the Main Event and off we went.

Under Card

SSH x 20

IW x 20

Squat Hold x 7?

Mtn Climber x 20

 

Main Event

Mosey to bottom of North Face, instructions for 7’s

Squat Jumps at bottom

Merkins at top

 

Mosey over to covered concession area…nah, there’s a dude setting up concessions for the sporting events of the day at Calvary, mosey to picnic tables under trees for circuit work.

Dips x 30

Jump/step ups x 20

Derkins x 10

Repeato x 3

 

Mosey to bottom of lil’ hill by futbol fields for more 7’s

LBC at bottom

Carolina Dry Dock at top

 

Mosey to rocks by the baseball field, pick a lifting rock and partner up

P1 does rock exercise

P2 run to second light pole and back

Flapjack until 200 combined reps are reached

Round 1 – Curls

Round 2 – Tricep Extentions (can’t go to the gun show without backstage passes)

Round 3 – Two hand push press

 

Put rocks back, mosey to outfield of baseball field, wave friendly hello to Day Zero pax who were buzzing the tower.

Stay with partner for more combined exercises to 200

P1 does excercise

P2 run to foul pole and back

Round 1 – Dolly

Round 2 – Flutter

Round 3 – LBC

 

Mosey to light pole closer to cars, empty tank whatever might be left for Gassers

Sprint to next light pole x 3

 

3+ miles, most of the body smoked, done

 

Random Thoughts

North Face is just really stupid.  Decided to start with it because A) I had to include it in the weinke, but B) needed to get it in first because I would’ve died if it was tried any other time during the workout.  Some of the pax actually started to bear crawl toward the top, the thing is just a mother.

If I had to describe the Pax as the Horsemen, I’d have to describe it as:  Jamboree is Flair, definitely not because of inflated persona, but he was always out front; Hammer is Tully, not a lot of talking, but just lets his work speak for itself; Geraldo and me are Arn and Ole, the two enforcers keeping everyone in line.

The Day Zero boys did radio in for permission to buzz the tower, were subsequently told that the pattern is full, but did their circus stunt flyby anyway.  Did anyone do anything with the Admiral’s daughter too??

Gummy/Hopper, thanks for the opportunity at this massive AO, always a pleasure.

Jamboree, thanks for taking us out brother.

 

Announcements:

F3 Dads with 2.0s at Knights Game

F3 Dads Camp

It’s all on the site

 

Mountain Goats Running Wild

14 Goats pulled themselves out of bed for a great morning of fellowship and O2 deprivation!

Here’s how it went down:

1.  Warm-up mile down Strawberry; Dynamic stretching
2.  The Running:

  • 4 minutes at Threshold Pace, run out and back with turnaround at 2:00
  • 200m Small Hill at Repetition Pace effort
  • 400m jog recovery
  • 200m Small Hill at Fast Pace effort (basically AYG – see below for pace guidelines)
  • 400m jog recovery
  • That’s round 1 – start again with another round.  We’ll try to get in 3 rounds total.

3.  Cool-down…. DONE!  Completed right at 5.5 miles!

Moleskine:

We had a couple of site FNG’s… Cheese Curd and Slice… welcome!  Hard to believe Cheese Curd has never been to a Mountain Goat… YHC assumed he was there primarily to reinforce his annual 363 day boycott of Slim Fast… he pretends to like me for 2 days per year for the Palmetto… For those that don’t know… I’m kidding… partially!

Seriously… great to have both of you!

Then somewhat of a Kotters to Graffiti… not his first time, but definitely a while since you have been posted… Welcome Back!

As always a great job by the regulars!  The program definitely would appear to be pretty simple… but the 4:00 run was really a gasser followed immediately by the 200m R-pace.

I personally enjoyed the slight variability of the segments.  I stole this shamelessly from Bratwurst!!

I included the links to the calculator below in case you want to add a link on your phone.  As you continue to be interested in honing your ideal target paces, you will continue to see the benefits of this type of programming.  I know I see it every week!

Thanks to Beefeater for the great prayer out!

If you are new to E, M, T, I, R, or F-paces meaning something, then you’ll want to visit http://runsmartproject.com/calculator/instructions/ and watch the video.

Here’s the Calculator itself – http://runsmartproject.com/calculator/ that will explain Easy, Marathon, Threshold, Interval, and Repetition-pace.

Please pass the Kettlebell

Pull into the parking lot and see about 30 cars already there. Me: Hey, my reputation as a Q has really spread! Reality: They’re not here for Overdrive… Oh well, still had 7 strong guys ready to push themselves!

Warm up:
– SSH (30)
– Windmill (15)
– Merkins (20)
The Thang:

HB mile to get loose

The Star:
Round 1:
Middle: 10 Bombjacks (after each point)
Point 1: 20 LSS with sandbag
Point 2: 20 KB Good Mornings
Point 3: 20 KB squat/curl/press
Point 4: 40 LBCs

Round 2: repeat round 1 but increase reps by 5; Merkins in the middle

Round 3:
Middle: 5 Burpees – no wait, HB wants to make it 10 (after each point)
Point 1: Lunge walk with sandbag
Point 2: 25 KB Swings
Point 3: 25 KB Goblet Squats
Point 4: 50 Mountain climbers

Time for a quick test of our teamwork and physical and cognitive abilities:
On your six in a tight circle facing out
every other pax with a KB
pass the KB to your right on 1, to your chest on 2, press overhead on 3, back to chest on 4; after passing a KB, do airpress on 3
repeat until everyone is in sync – or close to it
once mastered, reverse direction
(be ready for the 40 lb KB)

A bit of Mary:
Dolly (33)
Protractor – pass around the call twice

Moleskine:
Good work by all this morning with nice chatter. Thanks to HB who correctly chastised YHC for calling for only 5 burpees in the star middle so we quickly went to 10 – much to the delight of all. Not sure how well the KB pass worked. No loud complaints but likely because the pax were glad to be on their sixes for a few minutes. Brought some old school music that was a nice break from recent GJ music that makes me tired just listening to it. Great to see Spielberg and Jabberwocky out along with many of the regulars. Thanks to Glass Joe for taking us out and thanks to the guys for letting me lead this morning. Prayers for The Count and his family after the recent passing of his father.

Double KB – Sprints

A much delayed backblast…

I nearly called in for a replacement this am because I was fairly bruised from a weekend crash on the mountain bike. I knew I was going to modify as needed. Here’s what we did…

Warmup –
SSH
IW
LSS
Mtn Climbers
10 KB Swings
5 Merkins
20 KB Swings
10 Merkins
30 KB Swings
15 Merkins
40 KB Swings
20 Merkins
50 KB Swings
25 Merkins
(For Spackler)
60 KB Swings
30 Merkins

Partner up with like sized bell.
P1 Farmer Carry
P2 10 merkins, run and catch your partner.
Flapjack until we get to the church, the long way around the parking lot.

P1 – run around the church
P2 – KB called exercise as follows
Flapjack each time
– Double KB Swings
– Double KB Deadlifts
– Double KB Rows
– Double KB Cleans
– Double KB Highpulls
– Double KB Snatch
– Double KB Shoulder press
– Double KB Rack Squat
– KB Flutter Press
100 Double KB Swings with your partner
Grab your KB and head back up to the HS.

COP

The Naked Moleskin:
– First off I have to give credit to Tiger Rag for this workout inspiration. It was one of the first times I came to Skunkworks and he was Q, we did something similar and it smoked me!
– I know you were all pushing it as this is a tough one. Sprints and Double KB is no joke!
– A few of us modified the sprints including YHC as my bruises were aching.
– I need to write the backblast sooner to remember what the heck was going on besides a blur of sweaty, huffing PAX getting stronger. Sound off below with you memories…
– It’s always an honor for me to lead. Thank you for the opportunity!

Cluster

35 including 4 FNGS showed up and did work

The Thang

  • Little mosey around the way.
  • Circle Up
  • SSH
  • Imperial Walkers
  • Mountain Climbers

 

  • Mosey over to entrance sign and partner up in 3s
  • Hair Burners and Sand Bags all the way around the church campus. 5 pain stations along the way.
  • P1 starts pushing plates while P2 and P3 run down and do a designated sand bag work out. When they hit the number P2 and P3 run back to the plates and one of them takes over. The other two run back to the pain statin and do the reps again. This goes on until the plate gets to the pain station
  • Pains Stations
  • 25 over head press
  • 25 rows
  • 25 alternating shoulder press with squat
  • 25 Carolina dry docks
  • 25 merkins
  • 100 team merkins
  • Repeato

Head over to the hill 11s. Burpees at the top merkins at the bottom

  • Jail Break to the flag pole

Mary

  • 25 LBC
  • 20 Parker Peters

MS

this was a workout I did back in 2013. With 35 it was a bit of a cluster. Usual suspects ran their mouths at first but quieted down soon enough. I didn’t take names because there were 35 of them and it would have taken me all morning to play and rewind the recording. You know if you were there. I did manage to get the FNGs. Welcome Chunk, Steph, Guythigh, Cornhole, and Tater. No announcements.

Wally-World

Spent a lot of time on the wall working those quads!

Warm up

Ssh x 40
Squat x 30
Squat straddle hops x 20
Squat straddle jumps x 15

The thang

Partner up.  Mosey to the wall behind school.

Quadrafelia- 7 times down and backwards back up the hill while partner does people’s chair on the wall.  Flapjack.  Everyone did each part twice.

Mosey to the wall in front of school

Singing in the shower.  (Head shoulders knees and toes while in chair) × 30

Partner carry to the clock at The top of the valley. flapjack to the top of the farm.
Mile run down Huntingtowne Farms to park Rd. Left to gone away. Left until you get to culd-a-sac entrance to Forest Hill. Cut through to the wall behind church.

Wall ball

  • Ascending testicles
  • People’s chair (60 seconds)
  • Balls to the wall
  • One legged people’s chair (switch every 15 secs for 60 secs)

3/4 mile indian run to the flag

2 minutes of Mary

  • LBCs x 30
  • Flutter x 30
  • Rosalitas x 20

Ended

Cot

Announcements

Work day at Huntingtowne Farms Elementary before the 5k on the 14th.

5k to help raise funds for the school.

Beckyou took us out.

4 HIMs worked hard despite the low attendance.   We pushed it hard on the runs.  Becky killed the mile!  Indian Run was an intense pace.  Thanks for pushing me.

Keep it simple!!

Just coming back from the 8th grade DC trip I wanted to keep this simple. It took me 8 hours to come up with this on my bus ride back.

Pax of 14 enjoyed the simplicity.

Warm-up

SSH x 30
MTC x 30
Merkin x 15
easy jog around the parking lot

The Thang:

We ran laps around the parking lot with an excise at each corner.

Round 1
Lap 1 – 10 burpees at each corner
Lap 2 – 25 Merkins at each corner
Lap 3 – 25 squats
Lap 4 – 25 CDD
Lap 5 – 25 Jump lunges

Some Mary while waiting for the six

Round 2
Lap 1 – 10 burpees at each corner
Lap 2 – 25 Merkins at each corner
Lap 3 – 25 squats
Lap 4 – 25 CDD
Lap 5 – 25 Jump lunges

Some Mary while waiting for the six

Round 3
Lap 1 – 10 burpees at each corner
Lap 2 – 20 Merkins at each corner
Lap 3 – 20 squats
Lap 4 – 20 CDD
Lap 5 – 20 Jump lunges

Some Mary while waiting for the six

1 last lap all out.

Moleskin:
It would help if I did this shortly after the workout so I could remember the details. The one thing that was clear was Flipper and Landshark put the men to shame. They must of had fresh eggs and goat milk prior to coming because they killed it. Great work guys and 2.0!

Something for everyone

Twenty men of purpose, including a FNG, gathered at CCHS to get the weekend started off right. Our newest member came in late after learning about F3 around 2am last night while surfing the web and running across F3Nation.com. Multi channel marketing is working.

The Thang:

COP with 20 SSH, 10 burpees, 20 Mountain Climbers, 10 burpees, 20 squats and 10 burpees. Mosey to other side of football field and bear crawl down to press box. Mosey down to the rails for first set of tabata (20 seconds of called exercise and 10 seconds rest for four minutes – 8 rounds)- alternate pull ups and decline merkins.

Mosey over to parking deck and crab walk up to level 2. Backward run back down to center of deck for tabata 2 – merkins.

Mosey outside and burpee broad jump up parkng lot. Mosey to picnic tables in front of school for tabata 3 – crunches.

Mosey back to parking deck and backward bear crawl half way up the deck. Mosey down the stairs and over to parking lot for tabata 4 – burpees.

Six minutes of mary with 20 high flutters, 20 rosalitas, 20 low flutters, and 20 low dolly. Finish up with 1 minute of burpess.

Naked moleskin

Glad to see Mermaid back out after knee surgery.  I tried to keep it mostly body work but couldn’t contain myself.  Hope you got a good workout in.  I tried to run a workout that had something for everyone so I hope it came close.

As always, an honor to lead such a great group. Our newest member Asphalt rolled in a few minutes late but joined right in. Strong work brother – workouts are always hard but you will get stronger. Hope you recover quickly – had the PAX a little worried at COT (the end).

I should know better than to call backward bear crawl – double trouble as most complained while Hops got to win one. Lorax was the burpee broad jump king and otherwise I don’t think there are any virtual trophies to hand out. The tabata is all you versus you and I’m pretty sure I lost 3 of the 4.

Utah, Bus Stop and maybe Scabby ran it so they get extra credit.

A big thanks to all for the birthday well wishes and for the Mermaid comments. I was expecting to get roasted but was let off easy.

Announcements

There is convergence at Day Zero on Saturday before Memorial day and Metro convergence at South Park on Memorial day with triple option. See F3 website for more details.

I know it is a little late, but there is a Stair Run tomorrow at the Duke Energy building to raise funds for first responders injured on 9/11. Go to Stair Climb Race to see if there is still time to sign up

Contact Joker if you can help him as I think he still needs volunteers at Alexander Youth Network.