16 fine gents arose in the wee hours to take on a soccer (real football) style workout which turned out to be more intense than English Q had planned – you will see why later…
Jog to parking lot
SSH x 20
IW x 20
Squat x 15
Merkin x 10
Stagger merkin R x 5
Stagger merkin L x 5
Jacobs Ladder x 7 with additional Turkish get ups at base, midway merkin, burpee at top. Plank at bottom when finished.
Mosey to soccer field.
Partner up grab soccer ball and get in line with a tire.
Partner 1 – high knees with taps on soccer ball
Partner 2 – sprint to tires and tricep dips x 10 sprint and tag partner
Partner 1 – stagger soccer ball push ups
Partner 2 – sprint to tires and dry docks x 10 and sprint tag partner
Partner 1 – mason twists with soccer ball and feet up
Partner 2 – sprint to tires and tire squats with tire above head x 10
Partner 1 – squeeze ball between feet and raise and lower legs
Partner 2 – sprint to tires and merkins around the tire and tag partner
Partner 1 – spartan burpee on soccer ball
Partner 2 – sprint to tires inside grip merkins x 10 sprint and tag partner
Gather soccer balls at top of field. One player shoots at goal. If he makes it no punishment. If he misses he sprints to get ball and pax do five burpees. Reps of exercise build with each missed shot.
Q thought a little taster of the “beautiful game” would be a good thing in the cold and wet conditions that reminded him of the homeland. As the pax warmed up their bodies in preparation for the pain some familiar headlights appeared up on the hill as Matlock made his appearance a little earlier than usual. With warm bodies (but for the 51 year old attorney) the extended Jacobs Ladder set the tone with Donkey Kong off to a flier. Like Geraldo a few weeks back the boy may have “blown his wad” a little too early but still finished strong. Bananas disputed some of the pax counting abilities as we planked ready for next event.
Tire exercise with the balls thrown in were tough going and partners worked hard and with little down time. Some sloshing in the tires sounded like the spilling of merlot (puking) but the lads sucked it up and kept it in. With a good 10 minutes left (according to Greenwich mean time) we gathered the soccer balls 40 yards from the small goal for our own Kevlar penalty shootout. If goal was scored move onto next guy. If shot missed 5 burpees for all pax and keep adding with each miss:
Turkey Leg – miss (5 burpees)
Cottontail – miss (6 burpees)
Good Hands not Good Feet- miss (7 burpees)
Brown – awful miss and nearly hit Matlocks car w dog in it (8 burpees)
Skywalker – made it (no burpees – thank The Lord)
Donkey Kong – shank ( 9 burpees)
Bananas – close but miss (10 burpees)
At this point audible Q call to do any rep of any exercise!
Sprague – post but miss (11 squats)
War Daddy – miss (12 military merkins)
Barracus – miss (13 split jumps)
If you are not listed we know you missed as only made one thanks to the one armed wonder! Ran out of time so not all pax got to shoot. Bananas called an audible for soccer shooting practice at the Rock tomorrow!
Thanks for coming out lads. Good sweat this morning. Have a great weekend.
21 pax including two FNG’s (Scott Willis – Lobstertail and Tyler Steven Voss – Aerosmith) arrived at CDS read for a good beatdown on Good Friday. The tires glistened in the morning frost and as appetizing as they looked they were not needed for today’s downpainment.
Jog to base of hill
SSH x 25
Speed skaters x 10 each leg (Stagecoach fell over twice)
Merkin x 15
Parker Peters x 15
Right arm high
Left arm high
1 partner sprints other does burpees and flap jack. 50 burpees needed between pair.
Repeato with Spartan burpees x 40.
Bearkins (bear crawl with merkin each 3 steps) up hill and sprint down, partner goes.
Sprint up, bearkins down (face down if feeling tough, feet down if not waiting to tear rotator cuff)
Mosey to pain stations and three groups)
1) 15 burpees (call switch when someone from group completes 15)
2) tricep dips on bench
3) two footed jumps on bench
Sprint all out to top parking lot (not done yet)
Jack Webbs up to 11 with LBC’s instead of shoulder presses.
A tough workout today for all 21 pax as we hopefully saw off Old Man Winter and the freezing temps. Speed skater warm ups were interesting challenge for some of our balance challenged men (Stagecoach) but once through warm ups the real fun began. Q asked pax to find someone of different fitness level so I fought off four lads to get Bananas! The 50 burpee call on the hills was a tough start but it was good seeing guys encouraging their partner. Saw a few sandbaggers taking their sorry time getting to bottom of hill to take over burpee count. Whoever got stuck with Brown knocked out around 47 of the 50. Good going.
Repeato got a few moans as Spartan burpees kicked in and I have to thank Dolphin for the bearkin idea up and down hill.
Pain stations kept us moving and Strikeout’s counting came into question on round one with the 15 burpees. I think he combined his whole groups burpees to then call the switch. After the sprint back to the school many thought the day was done but as we dropped to our knees Jack Webb came a knocking. The LBC’s meant that the spring break six packs should be in fine shape for next week.
Hats off to FNGs Scott Willis (Lobstertail) and Tyler Steven Voss (Aerosmith) for coming out and hanging strong. Great to have you guys join us. Awesome job by all.
Saturday workouts as scheduled with Stonehenge at 6am tomorrow and Area 51 and The Rock at 7am. Coffeteria afterwards at 8am at Starbucks Piper Glen.
Enjoy your Good Friday and Easter weekend. Give thanks for the ultimate downpainment of all.
28 of South Charlotte’s finest men rolled out today for a birthday inspired workout. Again with Matlock (War Daddy) pushing the right buttons the goal was to celebrate his birthday with a 52 burpee warm up. Little did we know that Donkey Kong and Runstopper had just celebrated milestones of their own.
Mosey to lower lot and run ring around Matlocks car who arrived at 5:32 (30 mins early)
SSH x 25
IW x 25
10 birthday burpees
Jacobs Ladder x 7 burpees at top and squat jumps at bottom
Weaving Indian run to school
Push O Rama
Sprint up hill to field
Tire ladders – tire burpees, tire dips, tire squats, incline merkins, rock twists, shuttles.
Round two – tire arm lifts, dry docks, tire lunges, inside grip merkins, rock Louganis, shuttles.
Suicides x 2 (second round with merkins)
10 birthday burpees
Tough workout today with added 52 birthday burpees for the War Daddy Matlock which was inspired from earlier post this week. Matlock was finally not last one arriving with Strikeout flying in late looking disheveled.Made the most of the time today getting right into it. Nice to see Harley and Five Hole at Kevlar for first time. PETA and Fraggle also posting for a second F3 workout of the week after posting at Matrix and Skunk Works respectively with strong showings and no 44lb kettle bell needed.
Far Side destroyed the hills for Jacobs Ladder. Ice T showing nimble feet for weaving Indian Run avoiding big Centurion style spills.
Push o Rama was a little tickler for the real pain of the tire ladder. Chatter got very quiet as the lads pushed hard though the pain of multiple exercises and sprints. Geraldo then left everyone for dead in final shuttle runs but “blew his wad” according to RunStopper on first round coming in with first place and then last on the repeato.
Good work by all today. Thanks for coming out to Kevlar and finishing week off strong.
Best of luck to all Spartan Sprint runners for Sunday.
Saturday workouts on as scheduled.
Thirty three of Charlotte’s finest came out to endure “The Matlock” which came about due to the smack talking from Mondays Matrix workout. The gentleman named Matlock who likes to cruise in for the last 15 minutes or so of a workout had the audacity to claim Kevlar was lame…Today was a chance to prove him wrong and hats off to the man for showing up and for being on time!!! In trying to prove a point any mention of the name “Matlock” by the Q meant the PAX got to enjoy a round of 10 burpees.
SSH (small man count) X 30
Matlock (10 burpees)
IW x 25
Matlock (10 burpees)
MC x 25
Honeymooner x 15 secs
Matlock (10 burpees)
Mosey to track and partner up
Exercises to 30 secs (roughly) or when Zipadee starts whining – whichever comes first.
1) Pull-ups (run lap)
2) Over and under hurdles (run lap)
3) Tire push (run lap)
4) Tire squat (run lap)
5) Tire flip and merkin (run lap)
6) Tire dips (run lap)
7) Tire manmakers (Matlock and run lap)
8) Stagger tire merkins x 3 (run lap)
9) Tire burpees (run lap)
10) Tire dry docks (Matlock)
11) Louganis with rock (run lap)
12) Decline merkins with shoulder touch (run lap)
13) People’s chair (Matlock)
14) Bar dips (run lap)
15) Burpees (run lap)
Two minutes of Mary with Skywalker on Q
Great turnout as cars kept coming at 0530. Great energy level and banter began at the quick count SSH. If Matlock would have shown up at normal time he’d have had to park on Hwy 51 and he was surprisingly quiet today even though his name was mentioned many times throughout the morning. Q struggled to keep track of the 30 second interval but was always made aware of the clock by some whining of the Zipadee kind. Cheesecurd shook off an early ankle twist around the track and pushed on through. TR was flying on the runs despite the traffic on the track. Frostbite decided to skip out on tire burpees for some kind of tire yo yo bounce instead. Nothing like sticking your head in a wet tire at 0545 for the tire dry docks. Great seeing Skywalker out today with his bionic arm even though it was not too wrist friendly. In his absence Skywalker forgot the difference between a Rosalita and a dolly but we will forgive him this time.
Convergence next Friday at new workout called Centurion at Charlotte Catholic with Runstopper on Q so no Kevlar.
Saturday workouts as scheduled.
Thanks to Young Love for taking us out with inspirational prayer.
Congrats to Cheescurd for new addition to the Luedke clan. Word has it he’s sleeping great cos its all on his wife anyway!!!
Mosey over to base of hill
SSH x 25
IW x 25
Squat x 20
Parker Peters x 25
MC’s x 15
Spider-Man merkin x 5
Pike push up x 5
Diamond push up x 5
Windshield wiper push up x 3
Base of hill and plank
10 merkins at base of hill sprint to top 10 merkins and sprint down and plank.
9 diamonds push ups ditto
8 manmakers ditto
7 Spider-Man push ups ditto
6 pike push ups ditto
5 military merkins ditto
4 wide arm merkins
3 windshield wiper push ups
2 clap push ups
1 merkin at top and bottom x 10 extra hills
Mosey to school for pain stations and split into 3 groups
1) 20 burpees
2) two footed jumps onto icy bench
3) decline push ups
Move on once one person has completed burpees.
1) 10 burpees with Turkish get ups
2) one legged step ups
3) tricep dips
Sprint to top of hill.
Grandmothers in pairs
Partner push up with high fives in between
The energy level is always up when Zip-A-Dee is there to brighten your morning fresh from a ski trip. Props to FNG’S Backcracker and Ice T for posting twice this week and hanging tough. Q went a little overboard in warm up when demonstrating chest exercises prior to the actual chest fest. Hops referenced Moon River a few times and ten pax were feeling the pain of the hills. Bananas enjoyed the pike push up as it reminded him of the prior days Valentines gift he gave his wife! The pain station burpee with a Turkish get up is now referred to as the Turpee (add that to the F3 lingo.)
Great job by all. A little disappointed that I was the only Go Rucker posting at Kevlar today…A couple of fashion faux pas today with Strikeout sporting a pair of Capri style tights under his shorts and Toxic wearing the yellow dish washing gloves for warmth.
Saturday schedules on as usual.
Please keep Cottontails 6 month old daughter Emily in your prayers as she fights pneumonia.
Keep the Go Ruckers in mind as you are tucked in your fartsacks Saturday night seeing the snow fall gently from the warmth of your bedrooms!
Have a great weekend and thanks for posting today.