Posted on behalf of Lobster Roll:
Brisk jog around the campus ending at the lower parking lot.
15 Burpees OYO
25 IC Plank Jacks
14 Burpees OYO
30 IC Imperial Walker
13 Burpees OYO
35 IC LBCs
12 Burpees OYO
40 IC Squats
11 Burpees OYO
Merkins – 10 regular, 10 diamond, 10 wide-arm & 10 regular
10 Burpees OYO
Mosey to far end of soccer fields for a man-sized suicide
Plank-o-rama
Mosey to the playground and partner up
Team total of 50 – Toes to Bar
Partner 1 does as many as he can while partner 2 completes a loop around the upper parking lot
Team total of 100 – Pull-ups
Partner 1 does as many as he can while partner 2 completes a loop around the upper parking lot
Head to the wall for some peoples chair (2 rounds)…air presses and lunges included
25x decline merkins on the curb
Mosey to wall at front of school for 25 donkey kicks and 5 Ball-to Wall merkins
Mosey back to launch and complete 100 LBCs
Great work by all and always fun leading such a great group of men.
15 Pax rolled out of bed 15 minutes early to post at Fast Twitch for YHC’s 5th and final Q over the last 2 weeks. Trying to recruit Haze to be my Senior Administrative Assistant to better manage by calendar next time, but apparently Turkey Leg has quite a bit of work to do and pays handsomely.
0515 and were off, heading out to 51 when we see Brady coming in hot. Do a little shuffle around the parking lot to wait for him and away we go, right into The Thang:
Yog to Davie Park, SSH x 25 IC at the entrance
Yog to next intersection, Low Slow Squats x 25 IC
1 mile pace to traffic signal at Rea. Gather back together and Yog to North Face
50 calf raises on the curb overlooking North Face. Followed by lots of griping In-Chorus about how it’s too wet to run North Face.
Over to the Entrance 4 hill and partner up.
P1 Run up and down hill
P2 run to lamp post towards rock pile and back
Flapjack and repeat to 25 team hill climbs
Yog to front entrance and count off in 4’s. 1’s and 4’s stay on the near side of the parking lot, 2’s and 3’s head to the far median (~100m or so). Now 100m gasser relays. 1’s and 3’s run towards and then past each other. 2’s and 4’s begin to run with 1’s and 3’s pass the end median respectively. Repeat x 7 or 8 runs a piece. A nice little track like rotation without an actual track. ‘Haze commented about my sneaking inclusion of said track work. #Bamboozled
A little Chelms led Plank-o-rama while PAX gathered back up to head home.
Yog back to SCMS with stops for Flutter x 25 IC and Heels to Heaven x 25 IC.
Indian run the last 3/4 mile.
Moleskine:
Amazed how large the weekly crowd is at Fast Twitch and this far out from BRR. Only about 6 or so per week this time last year. Strong growth and stronger runners.
My watch had us pegged at 5.9 miles this morning, some more, some less depending on how many hill climbs and gassers you logged.
North Face was on my original plan but scrapped it yesterday based on the rain. It will come back! In either case, it was impressive how quickly and in unison the PAX were ready to revolt at such a call.
Big props to Semi-Gloss, Geraldo, and Good Hands. This was a tough one and you guys are out there crushing it and getting better each week. (Well maybe not each week, for SG, but still getting better)
Thanks to Slim Fast for providing after workout refreshments to the PAX and to Chelms for the send off.
-Alf
Announcements – same as every workout and in the weekly email. Some running events to sign up for.
This Thursday morning brought out a record number 18 PAX to Meathead. There is some strong KB action going on this week with 39 posting at Skunk two days ago.
The theme this week was Ten. As in Pearl Jam’s Ten album and the number of reps we were hitting each set.
A quick COP warm up
SSH x 25 IC
IW x 25 IC
Start Pearl Jam 10 album on “Once” and let it roll. Some mumble complaints from the audience about the tunes but hey, while you can’t please all of the people, all of the time – you can certainly disappoint most of the people, most of the time. And frankly I was tired of mash-ups of Quiet Riot and the Bangles.
2 – Handed Swings x 20 OYO
Good Mornings x 10 OYO
Tea Bags x 10 OYO
Romanian Dead Lifts x 10 R and x 10 L on your own
Main Event
First cycle:
1 handed swings x10 R x10 L
Cleans x10 R x10 L
High Pulls x10 R x10 L
Presses x10 R x10 L
Repeat the cycle over every ~3 minutes for 5 rounds
Second cycle
2-bell Deadlifts x10
Good Mornings x10
Tea Bags x10
RDL x10 R x10 L
Repeat the cycle over every ~3 minutes for 4 rounds
Mary
Flutter with press x 10 IC
Dolly with press x 10 IC
Louganis x 10 OYO
Pull over x 10 OYO
Finish with 2 handed swings for 1 minute.
The Moleskine:
It was a relatively warm morning for a change, just not warming enough for Run Stopper to leave the tights at home and put some shorts on. I was looking forward to my first Meathead Q. 0.0 was a challenge for someone who likes to push the cardio and have no breaks. So let’s keep the work nearly continuous and the suffering high.
Unfortunately my flannel plaid dry fit shirt was at the cleaners, but Pearl Jam 10 still came out to emphasize the theme “10-count” theme. And while TR was grumbling about Eddie Vedder’s mumbling lyrics it was evident he had spent enough time listening to that album to throw in the appropriate radio edits for the few expletives throughout the songs.
Spackler wants it to be recorded that he was a site FNG on a record breaking day. I figured that information was obvious to all when he modified into KB curls during the routine. Don’t let TR see you doing that, you might get scolded.
Solid work by all the PAX today. 5 rounds (80 reps each) of single armed exercises certainly tests the grip. When I dry ran this one I thought 3 minutes was enough for the cycle. Forgot to consider the short arm speed advantage so pushed it to 3:30 each round for my Orangutan like cohorts.
Thanks to Purple Haze for officially correcting my grammar on twitter. You’ve got you’re (<- see that) work cut out for you to keep up with F3’s grammar. And speaking of Haze. Appears that both you and Brown welched on your bet’s to post at Meathead and Fast Twitch respectively. Maybe that payoff starts next week?
Splinter suggested some sort of back rub conga line type activity towards the end. No takers on that one, but I did look up to see Chanel taking off his shirt, so maybe there was someone considering the offer.
Thanks for letting me lead and gratitude to Semi-Gloss for the send-off.
-Alf
Announcements:
Sign ups for Mud Run, BRR and Golf are all live.
Q School – If you A) have been coming to F3 for 3 months and B) have never Q’ed or maybe only Q’ed once or twice or C) want to get better at it. Sign up for the Q school. Run Stopper leading the next session, pretty sure there will be burpee training.
After watching plenty of Super Bowl news coverage, much of it about Marshawn Lunch sayin’ nuthin’, YHC decided to bring a little running back training to the The Rock.
13 PAX came to The Rock in 22 degrees for a beat down. Harley and Jaws opted for the Friday/Saturday Alf Q double down. Hopefully you got your money’s worth.
Run around the parking lot in a few circles to pick up the 3 late coming PAX and to try and shake some of the cold off.
COP:
SSH x 35 IC
IW x 25 IC
8-Count Body Builders x 10. (I was told no more Burpee’s at The Rock. #Loophole. Hopper says next time he will clarify to say anything in the Burpee family)
The Thang:
Grab a partner and running size rock, because we are going for a little running back practice. A long mosey where the rock was not to touch the ground or there would be a penalty. It went something like this:
Run out of Cavalry and take a left on 51. Down to Left on Carswell, Left on Bevington, Right on Radner, Greenway back to Rea, and then back up to Cavalry.
Every 200M or so we stopped for the following:
P1 – 15 rock presses
P2 – 15 Merkins
Switch rock to P2
OR
P1 – 15 Good Mornings with rock
P2 – 15 Squats
Switch rock to P2
OR
P1 – 20 Flutter Presses with rock
P2 – 20 LBC’s
Switch rock to P2.
Only one penalty on the Greenway when one PAX put the rock on the ground. Everyone does burpees x 10.
When we found the Day Zero PAX out in front of the elementary school we lined up for a salute of:
P1 – 15 Good Mornings with rock
P2 – 15 Monkey Humpers
Switch and repeat.
When we got back to Calvary line up at the top of Entrance 4.
P1 does curls with rock
P2 runs down and up hill
flapjack to 150 curls
P1 holds rock straight overhead
P2 runs down and up hill 2x
flapjack
P1 does tricep extensions with rock
P2 runs down and up hill
flapjack to 100 tricep extensions
Mosey back to rock pile and finish with 15 rock presses and 10 merkins each before tossing the rock back in the pile.
Mosey back to cars and finish off the time and the shoulders with Jack Webb to 7 merkins and 28 presses.
Done.
Moleskine:
This was my first Q at The Rock (and at Cavalry for that matter) so instead of hanging out there and utilizing the huge AO I decided we were going off campus – but bringing a piece of The Rock with us.
We covered 3.8 miles today and well over 3 of it with the rocks. The trip to DZ was certainly planned. Partially because it made for a good ~3 mile route, and mostly just to poke the bear. The crew there made it easy on us by being right in the front parking lot on our way by. What wasn’t planned is Radar proving to the PAX of DZ and The Rock that he really doesn’t tan at all. Not sure how that will effect recruitment to Day Zero. PS – Never borrow Radar’s gloves. Ever. Frostbitten fingers are better than wearing his gloves.
Thanks to Hopper and Gummy for the invite to Q. Sorry Gummy couldn’t make it out. He still has that nagging partial tear of his face. Or maybe it was fascia? Either way, Hopper held down the fort for you – get better.
I learned this morning that fellowship has it’s limits. And those limits are around 22 degrees. At 6:50 4 cars sat in the parking lot, engines idling, PAX inside waiting to emerge. Finally closer to 6:57 everyone started to emerge to get started.
Announcements:
Sign up for Mud Run and BRR.
Thanks to Hopper for the send off.
-Alf
20 PAX came out to Kevlar on a “March like” morning according to Bulldog for the weekly insanity that is Kevlar. It started off with a Semi-Gloss yellow hat and red “Obama can’t take these Guns” tank top and went down hill from there. Too bad embedded images are disabled and you can see it. Maybe I’ll share via twitter.
Did you every wonder how long it would take a team of PAX to flip a big tire 1 kilometer? Well I did and you don’t want to know what else I think up when I am bored. Anyhow, here’s how it went.
Jog around the fire lane with butt kickers and high knees. Half a lap around the track and circle up.
Disclaimer started off the COP, a bit late as at least one man tripped up on the most well lit curb in the AO.
SSH x 35 IC
IW x 25 IC
Enough warm up, we have work to do. Count off in two teams. Each team grab a huge tire and move it to the entrance of the Church loop.
CMIYC Tire Flips around the perimeter of the church lot.
P1 – Flips tire continuously
P2-P10 does 25 Merkins, catches P1. and rotates who flips tire.
P2 flips tire while the team does 25 Squats, rotate to the next man.
P3 flips tire while the team runs back to entrance and then catches the tire flipper.
And repeat the cycle. Often.
After everyone cycled through about 2x we switched the Merkins to Flutters and the Squats to LBC’s.
On a clear stretch of downhill each team “bought” a tire roll with 15 burpees. 1 teammate shoved the tire to see how far they could role it. Geraldo was a bit out of alignment and sent team 1’s tire out towards Pleasant Plains, then had to get us back on course. I think DK picked his team up 20 or 30 yards.
Audible the run to keep it at about 200M as we moved around the course.
Time was running low and the flips were exchanged for 3-man tire carry, still CMIYC back to school track. Team 1 went for the 4-man tire carry. If you ain’t cheatin’ you ain’t tryin’. #TireFlipGate. Drop tires and circle up for Mary.
Russian Twists – 25 IC
Dolly’s – 20 IC
Protractor
Finish with the Kevlar Wave. 5 rounds moving around the circle moving from Plank to 6 inches. We didn’t have the Bangles this go around, which was really the only thing that didn’t go according to plan the whole workout.
Moleskine:
As anticipated, Radar was quick to share his opinion on the 1K tire flip feasibility. But fully realizing this plan could go down in flames and with no solid backup plan in mind, we were sticking to it for the entire workout. The PAX found a fairly decent rhythm and I’d guess everyone one got 20-30+ flips on the tire along with 150 Merkins, Squats, Flutters and LBCs. As well as more running than most wanted.
Good to see Jaws and Si quickly becoming F3 regulars. It’s been less than a month and you can already see the weigh loss in Si’s face, or maybe it’s less beard.
A solid effort by all the PAX and while a bit unorthodox, the workout kept us together and provided plenty of fodder for mumble chatter.
To answer the question about how long it would take to flip a tire a 1 kilometer: More than a 45 minute workout. I think we could have finished with a full hour, just need to find a Saturday AO with some big tires to give it a try.
Announcements:
Thanks to Tackling Dummy for the send-off.
-Alf
A light sprinkle didn’t deter 13 men to embark on my maiden voyage as the ‘Q’.
Warm up Run
COP:
The Thang:
…And a bunch of other really cool stuff you didn’t even know about
—Franks (and beans)
Commentary by Alf:
A solid VQ by Franks this morning and happy to have him among the leadership of The Matrix. While the Q went fairly well, he started off rocky with loudly announcing this would be his first Q. Let the hazing begin….
Franks spread us out across the AO and had a good variety of exercises. We pulled up into the car parking lot at about 6:06 and I figured he had one heck of an episode of Mary planned. But alas, he figured the plan was to be done, counted off and in the cars by 6:15. A little pitch in by the remaining PAX on Mary and other assorted pain inducing exercises closed us out at full time.
A nice morning and a big crowd. Happy to see the regulars and a few new faces to the site including Donut Hole, Chanel, and Fire Hazard – keep coming out and start your week off right.
-Alf
14 PAX gathered at The Matrix to get a little stronger on the first Monday of the New Year. We were under a full moon and finally no rain in the forecast for a change. The clock struck 0530 and we were off.
Mosey around the school and out to front parking lot for COP
SSH x 51 IC
IW x 20 IC
Low Slow Squat x 20 IC
Low Slow Merkins x 20 IC
Flutter x 25 IC
Mosey over to the wall and Partner up.
P1 – 25 Jump Squats, P2 – People’s Chair
Flapjack then repeat with 30 Jump Squats
P1 – 30 Derkins, P2 – Balls to the Wall
Flapjack then repeat
Mosey around track and line up at light post
P1 Lunge Walk to first light post and run back. P2 does LBC’s. Flapjack
P1 Wheelbarrow to 1st light post, P2 Wheelbarrow to 2nd light post, run back and 10 partner handslap merkins
P1 Lunge Walk to first light post, run to 2nd post and back. P2 does Dollies. Flapjack.
P1 Wheelbarrow to 1st light post, P2 Wheelbarrow to 2nd light post, run back and 10 partner handslap merkins
Run around school and up to playground.
P1 does 10 pull-ups, P2 20 CDD’s. Flapjack then repeat
P1 does 15 hanging knee raises, P2 does 15 burpees. Flapjack then repeat
Plank-o-rama
Run to back parking lot for Mary.
CCV Left side x 10 IC
CCF Right side x 11 IC
Rosalita x 20 IC and immediately into Protractor rotation
Backscratcher x 15 IC
Russian Twist x 15 IC
Jailbreak back to cars.
Moleskin:
The dry weather was a nice change but its bringing with it the colder temps. A few grumbles as we crossed the open field in the first mosey which was severely water logged. With all the lights up and running on the back side of McKee Rd Elementary some of the biggest water hazards were at least sort of visible. Earlier Dredd noted in his #DRP “Today may be your day to inspire your Brother, just as tomorrow may be his day to inspire you.” So with that in mind Partner work was on the docket and all were pushed. Young Love drew the short straw and had to try and keep up with Lobster Roll, tough sledding but chasing a Brother makes you stronger. A great core of steady Matrix regulars today with O’Tannenbaum showing up 4 minutes early and Floor Slapper 2 minutes early, I don’t think they knew what to do with all the extra time so they proceeded with some awkward stretches prior to the start. Franks and Back Office have been working themselves into “regular” status as well and Huggy Bear getting stronger and coming more often. Thanks to Young Love for the closing prayer and inspiration. Always a privilege to lead such a fine group.
Announcements:
Joe Davis Run – Saturday – sing up now! You can all run the 5K and most can run the 10K (or both!)
Joe Davis Coffeteria – donate online to support the F3 coffeteria or bring cash to the event.
Unbroken moving Saturday night – sign up now as attendance is low.
Matrix Q’s – looking to fill out the 2015 docket. Contact Uncle Leo or Alf to get in on it.
-Alf
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
Yo-Yo-Ma Q’ed a workout similar to this during one of my first posts at Skunk Works some 15 months ago. YHC thought it was terrible enough to make a come back, and with Yo-Yo-Ma making limited posts since his first child was born, YHC took the liberty of pilfering a solid weinke. Of course YHC made a few tweaks to the original, but the pattern and pain remained.
The Thang:
Burpee x 10 OYO
Mosey to church lot
COP
Merkins x 15 IC
SSH x 15 IC
Merkins x 10 IC (Busch was getting excited with 2 quick rounds of merkins)
IW x 15 IC
Swings x 20 OYO
LBC x 20 IC
Round 1 – Complete 3 cycles of the round then run down to the bus and back. All exercises OYO
Snatch x 20 (10R & 10L)
Good Morning x 20
Sumo Dead Lift High Pull x 20
Burpees x 10
Round 2 – Complete 3 cycles of the round then run down to the bus and back. All exercises OYO
Clean and Press x 20 (10R & 10L)
Romanian Deadlift x 20 (10R & 10L)
Overhead Lat Pull x 20
Burpees x 10
Round 3 – Complete 3 cycles of the round then run down to the bus and back. All exercises OYO (Audibled to 2 rounds due to time)
High Pull x 20 (10R & 10L)
Tea Bag Squats x 20
Burpees x 10
Mosey back to cars
Burpees x 10 OYO for an even 100 Burpees
Flutter with press x 20 IC
Moleskine:
YHC believes it was Les Mis with the build your own KB this morning. Not sure how many plates he had on that thing, but Brown was ready for a rename to the Ghost of Christmas Past with all that metal rattling around. After we got into the first round everyone was too gassed to offer up much commentary on the workout. Mostly just grunting.
YHC may have been a bit too aggressive on the weinke, I had to modify the exercises on the 2nd round because there was no way I was getting through what I wrote without spilling merlot #ifyoucan’tdoit,don’tQit. I threw out the offer to whoever wanted to stay late and finish the Weinke but had no takers.
Next week be there for the Area 51 tradition: 12 Days of Skunk. Chanel is the Q. It’s an awful early Christmas present that you will be feeling well past Christmas dinner. Not sure if Tiger Rag will be making an appearance. He has been busy sculpting those pencil arms and sunken chest over at Swift.
This is also my 2nd straight Q at Skunk Works where the site Q Harley doesn’t post. Starting to take offense. I put deodorant on this morning.
Props to Header and Bulldog for a pre-5k this morning and Freedom for rucking in with his KB.
Thanks to Busch for the send off. Always inspiring.
-Alf
Announcements: