Author Archive Geraldo

MeatRucker

11 PAX gathered at #F3Meathead and told Hurricane Flo to Kiss their Grits. This was the calm before the storm.

COP:

  • SSH x 20
  • IW x 20
  • Merkins x 10
  • Windmill x 20

The Thang:

YHC and several PAX brought a variety of Rucks and Sandbag which were conveniently piled in the center of the circle.  The task was to use the rucks and sandbags in lieu of kettlebells. Staying in the circle, perform 5 rounds of each set, moving to your left to change coupons each round. If you had a ruck, switch it out for a sandbag.

Set #1

  • 10 Squats
  • 10 Overhead Presses
  • 10 Pushups
  • Lunge walk to the first island and jog back

Set #2

  • 10 Ruck Swings
  • 10 Thrusters
  • 10 Hello Dollies
  • Lunge walk to the first island and back

Partner up, size and speed does not matter. artner 1 performs called exercise with the ruck or sandbag while Partner 2 runs the length of the parking lot. Flapjack

  • Upright rows
  • Curls
  • Squats
  • Overhead presses
  • Flutter Kicks
  • Tricep Extensions

Mary:

  • LBCs x 20
  • Flutter Kicks x 15
  • Rosalita x 15

Moleskinny:

  • Voodoo pinged YHC the other day asking if I wanted to Q and he said it was open to all gear, not just kettlebells, so the first ruck workout at #F3Meathead was born.
  • The PAX was curious about the pile of rucks and sandbags piled in the middle of the parking lot. Young Love said something to the effect of “That’s a lot of money in Codura”.
  • YHC pulled into the parking lot and didn’t see and pre-running, BRR is over, back to meat and potatoes and bootcamps.
  • Good to see Fletch and Purell back at #F3Meathead, Devil’s turn is out of the rotation until next summer.
  • YHC kept the weinke simple, but actually had to write this one out, and kept to the plan much to my surprise. Although I broke the cardinal rule of 0.0 since we hit a mile during the workout. You’re welcome.
  • YHC was about to go to bed when I realized I needed to make a playlist for workout as music is a staple at #F3Meathead, which always includes some AC/DC
  • Bulldog mentioned the workout was a way to may rucking great again in Area 51, why not?
  • YHC neglected to swap my Light bricks for my Tough bricks, so some folks got a rest with a lighter ruck on some reps.
  • Thanks to Voodoo and Witch Doctor for the opportunity to lead and please sound off with any #Mumble chatter.

Announcements:

Casualty Medley For The Ruck of It

21 of Area 51’s finest PAX, including 2 FNGs, made the right choice and posted at Rock Zero for their daily #DownPAINment.

COP:

  • SSH x 20
  • Merkins x 10
  • IW x 20
  • Squats x 20
  • Windmill x 20

The Thang:

Take a warmup lap around the parking lot then head back to the cars, grab the rucks and sandbags and mosey over the soccer fields. Partner up for the following:

Partner 1 buddy carries Partner 2 across the field. Partner 1 then returns to the side of the field to pick up a ruck or sandbag then carries them to stopping at the first cone to do 10 burpees. He then proceeds to the next cone and performs 10 burpees, then runs to to Partner 2. Partner 2 does Mary exercise while Partner does the work. Flapjack.  The PAX does Mary until the six gets in.

Staying with the same partner, drag your partner half way across the field, flap jack, then run with your partner to the other side of the field.

Head back to the side of the field with the rucks and sandbags and staying with your partner, Partner 1 performs called exercise with the ruck or sandbag while Partner 2 runs the length of the field. Flapjack.

  • Upright rows
  • Curls
  • Squats
  • Overhead presses
  • Flutter Kicks
  • Tricep extensions

We collected the coupons and over to the hotbox for 3 rounds of circuit work, Derkins/Incline Merkins x 10, Dips x 15, and Step-ups x 20.

Gather the sandbags/coupons and head back to the  start point to deposit the coupons and then we were off to the front of the church.

Choose a lifting rock for some more arm work, two rounds of curls, tricep extensions, and overhead presses. We deposited the rocks from where we found them, not at all close to there exact resetting place.

A quick check of the watch and YHC noticed we had some time left for Runstopper’s old friend Mr. Jack Webb. YHC requested Runstopper take the lead to introduce Mr. Webb properly to our FNGs and he so he did up to 8.  Afte that we moseyed back to the start point for some much needed Mary.

Mary:

  • Flutter Kicks x 20
  • LBCs x 23

Moleskinny:

  • Strong effort by the PAX on a warm, humid day in Charlotte, hello summer. The PAX gave YHC some grief during COP, but it’s welcomed.
  • We covered 2.2 miles, under the recommended 3 miles per the Rock Zero bylaws, but Flipper was ok with it.
  • #Kotters to Flipper following two weeks traversing Europe.
  • The Casualty Medley, with the partner carries and partner drags, was inspired by the welcome party at the Bragg Heavy this year where we lost GRT Jerome Gonzalez, R.I.P. Cadre Danny Stokes (F3 Linus) included this as our PT test during Grow Ruck 08 in Houston and YHC has been looking for an opportunity to include this in an F3 workout. Partner carries, drags, burpeess, and coupons are all unsavory and even more so when grouped together. The PAX #EmbracedTheSuck and got after it.
  • Runstopper was #LarryBird during the Casualty Medley crushing his burpees.
  • Thanks Private Benjamin for carrying my six this morning, Clydesdales are not an easy carry. Not sure who would’ve carried Hoover.
  • YHC had some more GORUCK staples such as the tunnel of love but the landscaping crew looked like they wanted to get to work so we moved on.
  • Stone Cold recommended North Face but YHC politely declined.
  • YHC couldn’t resist asking Runstopper to Q Jack Webb, he’s an angry Q, all business.
  • Nice job High Tide for the solo 4 mile pre-run, he planned for 6 but 4 was plenty. He looked a little lighter without his weight vest.
  • Spackler and Bounce seemed to enjoy the #mumblechatter during COP, their Imperial Walker form was on point. Semi-Gloss was absent.
  • Welcome Rosettta and Vuvuzela visting us from South Africa who were EH’d by Stone Cold. They were made right at home with their fellow countrymen Boerewors and Dingo.
  • We were joined half-way through the workout by Bugeater and Leprechaun who doubled down with Leprechaun’s Q at Davinci this morning. Strong! Bugeater said they were passing by so why not?
  • Hammer was sporting long sleeves this morning anticipated us being on the grass, and wanting to avoid fire ants.
  • Great seeing 49er again, second time this week, #Kottters.
  • We caught up with Philmont at Coffeteria, who’s making a plant-based comeback. He posted at Day Zero all by himself, it’s been a while sine Day Zero (RIP) closed it’s doors but keep coming out brother.
  • Thanks to Boerewors and Flipper for the opportunity to lead and please sound off with any #Mumble chatter.

Announcements:

 

Getting A Little Love

13 PAX made the right choice and posted at #F3Peak51 for their #DownPAINment and here’s how it went down.

COP:

  • SSH x 20
  • Merkins x 10
  • Low Slow Squats x 20
  • Imperial Walkers x 20

The Thang:

Mosey over to the track, take a warm up lap stopping at the playground, time for the Min-Murph workout. The PAX completed the following set, then took a lap around the track, repeato 5 times.

  • Pull-ups x 5
  • Merkins x 10
  • Squats x 15

Head over to the hill for a Jacob’s Ladder up to seven, Carolina Dry Docks at the bottom and lunges at the top.

We then headed over to field behind the softball field. Plank it up, shoulder to shoulder for some tunnel of love.

Times up so we moseyed back to the start point where we caught up with the Sparta PAX    for some Mary.

Mary:

  • LBCs x 20
  • Flutter Kicks x 20
  • Rosalita x 15
  • Dollys x 15

Moleskinny:

  • Strong effort by the PAX to day, we put in over 2 miles with all the laps an  moseying around the AO, which we explored quite a bit during the workout.
  • We completed a “Mini-Murph” with the pull-ups, push-ups, squats, and running. I’ll be participating in an GORUCK Light event this weekend, Operation Redwings, which will honor those lost during that mission including Lt. Michael Murphy. Lt. Murphy was graduate of my alma matter, Patchogue-Medford High School Class of 1994, for which they’ve renamed the campus in his honor. A little more information on Lt. Murphy below.
    • “Michael Patrick “Murph” Murphy (7 May 1976 – 28 June 2005) was a United States Navy SEAL officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart. Michael Murphy was born and raised in Suffolk County, New York. He graduated from Pennsylvania State University with honors and dual degrees in political science and psychology. After college he accepted a commission in the United States Navy and became a United States Navy SEAL in July 2002. After participating in several War on Terrorism missions, he was killed on 28 June 2005, after his team was compromised and surrounded by Taliban forces near Asadabad, AfghanistanThe U.S. Navy ship, the USS Michael Murphy, and several civilian and military buildings have been named in his honor.”
  • The tunnel of love was a crowd favorite, a little GORUCK style.
  • Swiss Miss was #LarryBird most of the workout, no surprise he’s one of the fittest dudes on Area 51.
  • Lois has has gotten strong and slim. He’s also quite the trivia affecianado and would be quite handy at trivia night.
  • Slim Fast was his usual encouraging and positive self. He’s a true #HIM in Area 51, just post to Mountain Goat and you’ll see why.
  • Dora was out there pushing it, a little Broga at Gumby yesterday goes a long way.
  • YHC learned Snoopy is a beach volleyball player, #TopGun anyone?
  • Happy was out there pushing it through injury, nice job.
  • Good seeing Gulluah out there again, with the Peak 51 regulars.
  • Compliance, Bernie, and Madoff have all gotten much stronger than their first post, #LarryBirds out there.
  • Peak 51 is one of YHC’s favorite AOs, awesome PAX and great energy whenever I post there.
  • Thanks to Sensei and Lois for the opportunity to lead and please sound off with any mumblechatter not captured above.

Announcements:

  • Crane Relay 10/26/2018: http://f3southcharlotte.com/2018/07/14/the-crane-relay/
  • GORUCK Ruck Club battle coming soon to Charlotte, stay tuned.
  • SPEARHEAD Pathfinder Class starts 8/1, if you’re interested in doing a GORUCK event or ruck training this is the program for you. F3 discount code: F3NATION017 20% off the Endure and Forward programs  signip here: https://pathfinderrucktraining.com/collections/growth-training-programs

Is Phil Donahue Still Alive?

9 PAX, including 1 FNG, made the questionable choice and posted at #F3 Ascent and here’s how it went down.

COP:

Take a warm up lap around the track then circle up in the parking lot.

  • SSH x 20
  • Merkins x 10
  • Imperial Walkers x 20
  • Windmill x 20
  • Squats x 20

The Thang:

Mosey out of Olde Providence make a right on Rea and then another right on Summerlin Place, stopping along the way at each street for called exercises

  • Wessynton
    • 4 ct Flutter kicks
    • Merkins
    • Dollys
  • Rhygate
    • Heels to Heaven
    • Wide Arm Merkins
    • LBCs
  • Abbotswood
    • LBCs
    • CCDs
    • Rosalita

Turn right on Abbotswood and stopping at Windyrush for called exercises

Turn right at Windyrush stopping at Foxworth, partner up, size and speed does not matter. Partner 1 runs up and down Foxworth while Partner 2 performs called exercise, flapjack.

  • Merkins
  • Flutter Kicks
  • LBCs

Mosey back to the AO via the trail through the woods, stopping at the benches by the baseball fields  for two rounds of circuit work.

  • Incline Merkins x 10
  • Steps ups x 15 (each leg)
  • Dips x 20

Head over to the school and grab some wall for the People’s Chair, with two rounds of air presses.

We started to mosey to the start point but then Fireman Ed had the fever for pull-ups as we passed by the playground. He subsequently Q-jacked and others followed along. We moved on once Fireman Ed had his fill.

Mary:

  • Flutter Kicks
  • LBCs

Moleskin:

  • Great effort by the PAX this fine morning, a bit cooler out than earlier this week which felt a heck of a lot better.
  • Welcome West Coast, EH’d by Voodoo, great job and keep coming out. It gets better, especially the 2nd F.
  • Mumblechatter was in full effect this morning, right from the launch. Some recollections of who had a daytime talk show began from the origin of YHC’s F3 name. Is Phil Donahue still alive? Did anyone watch Maury? Who is Maury? Sally Jesse Raphael? Tough crowd.
  • Scratch and Win entertained us with some jokes during the People’s Chair. By all accounts he should keep is day job. Possible rename is in order, Open Mic, Stand-up, or Unknown Comic maybe?
  • There was much complaining when YHC called for some Mary on the trail and the PAX #Refusniked about getting on the ground.
  • Good to see Bugeater out there again, he’s upped his game to 4 workouts a week.
  • Fugitive was War Daddy and he gives a solid effort every time.
  • YHC is glad to see the Ascent AO thriving with the PAX turnout, keep it Costanza.
  • Fireman Ed was his chatty self, even when asked to give a 10 count, he kept telling a story.
  • Deep Dish was off to earn some extra credit running back to his house, part of the Donut Run Long John route.
  • Thank you to Scratch and Win for a great takeout.
  • Thanks to Costanza for the opportunity to lead and please sound off with any mumblechatter.

Announcements:

  • Ascent is need of Qs, next week is available, reach out to Costanza

Schools Out For The Summer

7 Pax posted at #Basecamp and started the summer vacation off on the right foot with DownPAINment and here’s how it went down.

COP

Mosey down to the track, take a lap then circle up on the football field for…Wait a minute, YHC notices a sign stating that the field is in the process of being seeded/fixed. Quick audible and we head toward to baseball fields and notice a sprinkler is running on one of them. We chose door #3 and settle in for COP.

  • SSH x 20
  • Merkins x 10
  • IW x 20
  • Low Slow Squats x 20
  • Windmills x 20

The Thang:

Moving over to home plate we engaged in an odd #Starfish due to the relocation from the football field, but the concept is still the same. Start at home plate with 5 merkins. Run to the LF 10 CCDs, return to home plate for 5 merkins. Run to the Left Center light pole, 10 4 count fluttter kicks, return to home plate for 5 merkins. Run to the Right Center light pole, 10 4 count mountain climbers, return to home plate for 5 merkins. Run to the RF foul pole , 10 LBCs. Repeat for 3 total rounds.

Mosey over to Semi Gloss’s office for the People’s Chair with 2 rounds of air presses x 50.

We then moved over to the little patch of grass/dirt by the school for the Abs version of our friend Jack Webb (Ab Webb). 1 Merkin, 4 Heels to Heaven up to 5.

Mary;

  • LBCs x 20
  • Dollys x 15
  • Rosalita x 10

Moleskin:

  • Great effort by the PAX today, looks like summer vacation is in full effect but 7 die hard posted this morning.
  • ABBA was out front all morning #LarryBird. Goonie suggested we put a weight vest or ruck on him to slow him down.
  • Good to seen Damn Gina again, heard he’s posting at Mountain Goat, Slim Fast will have him on a BRR team before long.
  • This morning’s audible to the football was eerily familiar to when YHC had the Death Valley Q only to find the track had been ripped up.
  • Goonie DM’d YHC last night asking if I was good to Q.  Glad he did as YHC had not looked at the schedule.
  • Marvel and Thumper seemed to be enjoying some quality 2nd F.
  • Jello seemed to enjoy the ab work this AM.
  • Goonie was only behind ABBA and got some extra credit with a pre-run as he works his way back from a knee injury.
  • Thanks to Jello for the take out, keep Utah and his family in your prayers.
  • Thanks to Goonie/Benny/Thunder for the opportunity to lead and please sound odd with any mumble chatter.

Announcements:

  • Firecracker 4 Miler July 4th, Speed For Need will be there, signup.
  • F3 Dads Saturday’s:   Area 51 Col Beatty Park 9:15 and SOB Brixham Tent 9:15.

 

 

Up Yours Gustafson

14 Pax made the right choice and posted at South Charlotte’s finest AO for the 45 and older crowd, less mileage, but the same intensity. Here’s how it went down.

COP

  • SSH x 20
  • Merkins x 15
  • IW x 20
  • Squats x 20
  • Windmills x 20

Open up the minivan and grab our coupons we can exchange for Good Livin’ and mosey over to the parking deck. Partner up, 1 coupon for each pair. Partner 1 runs up and down the parking ramp while Partner 2 performs the called exercise with said coupon, then flapjack. Plank while waiting for the six, then mosey up the ramp the to next level repeato performing the next called exercise.

  • Flutter Kicks (coupon overhead)
  • Upright rows
  • Overhead presses

At the top of the parking deck, grab some wall for the People’s Chair with 2 rounds of Air Presses x 50.

On the way down, stay with your partner and pick a different coupon. Second verse is like the first, staying with your partner, Partner 1 runs down and back the ramp while Partner 2 performs called exercise with the coupon. Plank or Mary while waiting on the six to come in.

  • Tricep Extensions
  • Squats
  • Thrusters

Mary

Head back to the start point with our coupons for some Mary

  • LBCs x 15
  • Flutter Kicks x 15
  • Rosalita x 15
  • Hello Dolly’s x 15

Old Man Moleskin

  • Great, veteran crew today. YHC arrived at the AO to find Loogie, The Worm, and Cul De Sac already there, #Kotters to The Worm after a long absence.
  • Mr. Bean mentioned on Slack about a ruck and he wasn’t far off.
  • YHC wanted to mix it up, and while keeping the miles less than 2 miles, 1.75 according to my watch. Fewer miles = more work, and the PAX didn’t disappoint. YHC here many of the PAX groaning, and grunting while working the sandbags and rucks. Thanks to the PAX for indulging me by bringing out the toys.
  • Cul De Suc was lamenting about hurting his back after sneezing, things you don’t hear at workout with 45< PAX.
  • Thanks to Crabcake for bringing his ruck, we almost didn’t have enough coupons to go around.
  • Frehley’s Q-Jacked for a moment incorporating a kettlebell with the People’s Chair and air presses.
  • Margo was killing it today, no surprise, he was #WarBaby at a hair under 40.
  • Mr. Bean hit YHC up on Slack asking if I was bringing an FNG or other PAX who were Site FNGs as Q. YHC was not aware of this requirement and promptly texted RunStopper and High Tide who graciously posted. High Tide was looking for cookies at the end of the workout, but there weren’t any and no Nuun products, #Cobains.
  • Runstopper gave YHC some grief on the lengthy instructions at beginning of the parking deck sets, but they were clearly less complicated than a Flipper #Weinkie.
  • The SOB PAX talk about the “Fourth F” which obviously is flatulence they way Frehley’s and Kirby were ripping it up.
  • Thanks to Mr. Bean and Frehley’s Comet for the opportunity to lead and please sound off with any #MumbleChatter.

Announcements

Undiscovered Territory at Peak 51

10 PAX made the right choice on a cold March morning and posted at Peak 51 for their #DownPAINment.

COP:

With the PAX  formally disclaimed we moseyed over to Stumptown Park for COP.

  • SSH x 20
  • Merkins x 10
  • IW x 20
  • CCDs x 20
  • Squats x 20

The Thang:

Mosey over to Matthews Town Hall, and partner up. Partner 1 does called exercise while Partner 2 completes a lap, four rounds of the following:

  • Merkins
  • LBCs
  • Flutter Kicks
  • CCDs

Started our way back but then noticed we had new benches available thanks to the Pizza Peel, let’s stop for three rounds of circuit work: Derkins x 10, Dips x 10, and Step-ups x 10.

With our circuit work done, and plenty of time left, we headed back to the parking lot behind the church for Sevens, merkins at the bottom, squats at the top.

Mary:

We returned to the start point with one minute left, time enough for a little Mary.

  • Flutter kicks x 10

Moleskine:

  • Strong work by the PAX, we covered 2.5 miles this morning, a little more than usual and everyone was pushing it today.
  • YHC wanted to head off campus today, and after checking with Sensei confirmed this may have been the first time the Peak PAX visited Matthews Town Hall.
  • There was some unexpected traffic by the Beer Temple this morning, it’s 5 o’clock some where.
  • Earlier this week, YHC mentioned to Sensei that we would be hitting some new territory and replied he would be doing the same at his next Q. Little did YHC know that we had the same location in mind. #Cobains Sensei, didn’t meant to steal your thunder.
  • Schmedium’s second post at Peak 51, good work and keep coming out.
  • It was colder than the PAX expected today, and Header was espousing the benefits of wearing tights, veteran move.
  • Costanza is a fixture at Peak 51 and #Cobains for YHC not thinking you had run your part of the AMRAP.
  • Good to see Zombie out there, not used to seeing him without his ruck. He and his family will starting a new chapter in a couple of weeks and moving to Augusta, best of luck and keep in touch.
  • TCLAPs to Nomad and Sensei for the pre-run.
  • Slimfast and many F3 PAX will be running the Palmetto 200 this weekend, we’ll be thinking about ya’ll. Slim Fast is running on an 4 man team, 50 miles each in 25-30 hours. You can bet Slim Fast will have a smile throughout the event and filling the course with boundless encouragement.
  • Boehnoffer is heading to Mt. Everest base camp to raise money for leukemia, keep him in your thoughts.
  • Thanks to Lois and Sensei for the opportunity to lead and sound off with any mumblechatter

Announcements:

Bringing the Bootcamp to Basecamp

9 PAX made the right choice to start their week off right at Base Camp on a chilly March morning and here’s what happened.

COP

  • SSH x 20
  • IW x 20
  • Merkins x 10
  • Windmills x 20
  • Squats x 20

The Thang:

Mosey down Strawberry lane right on Coburn stopping at the bottom of the hill, readying for 7s, merkins at the bottom and squats at the top.

Head back to the start point, Stopping along the way for some Mary watching the six.  Partner up and grab a lifting rock. Partner 1 performs called exercise while Partner 2 runs down to the bleachers and back, flapjack.

  • Curls
  • Tricep extenstions
  • Overhead presses
  • Squats

Mary:

  • Flutter Kicks x 15
  • Dollys x 15
  • Rosalita x 15
  • LBCs x 15

Moleskinny:

  • Great work by the PAX today, everyone was pushing it. A simple weinke was in order putting the boot camp back into the workout.
  • YHC showed up today greeted by Site Q Emeritus Fireman Ed, when I informed him I had the Q he said something to the effect “good, not a lot of running’, well we managed to get 2.6 miles in anyway.
  • Cheese Curd chose Base Camp over DMZ thinking we wouldn’t run much either, according to Strava we did a bit more than their 2.4 miles.
  • Learned that Cheese Curd completed 3 legs of Ragnar, over 2 years. This year might be the year he does them all in the same event.
  • Insomniac is getting sneaky fast.
  • Cheese Curd and Fireman Ed were #LarryBird at the 7s on Coburn.
  • YHC received a back-handed compliment from Cheese Curd, which is a compliment in any manner.
  • YHC kidded Costanza that I was glad he was there so I wasn’t War Daddy, but the guy keeps getting stronger and has come a long way since he started. Keep it up.
  • Thanks to Goonie, Thunder Road, and Benny for the opportunity to lead

Announcements:

  • Richard Sheltra Memorial 5K/10K Saturday 4/28: https://runsignup.com/Race/NC/Pineville/RichardSheltraMemorial10K5K1MileFunRun
  • Cheese Curd still has a spot available on his Smokey Montaain
  • New workout at Charlotte Catholic launches Thursday 3/8 for 45 and over crowd, Mr. Bean is the site Q and Chelms has the Q.
  • New AO bootcamp at Charlotte Latin launches Tuesday 3/13, Hops is the site Q

APFT at Stonehenge

11 PAX ignored their #FartSacks on this fine Saturday Morning and posted at the best AO in  SOB land. Here’s how it went down.

COP:

  • SSH X 20
  • Merkins x 10
  • Imperial Walkers x 20
  • Windmills x 20
  • Squats x 20

The Thang:

Head off to the Bull Ring for a lap and then a modified ARMY Physical Fitness Test (APFT), minimizing the 2 mile run to a 1 mile run.

  • 2 Min Max Push-ups
  • 2 Min Max Sit-ups
  • 1 mile Run

Times up, mosey back to the start point.

Mary:

  • Flutter Kicks x 15
  • Dollys x 15
  • Rosalita x 15
  • Heels to Heaven x 10

Moleskine:

  • Great work by the PAX today. YHC wanted to try something different, the APFT is a good gut check for me, and in the Pathfinder ruck training rotation. The APFT is typically used in GORUCK Heavy events as part of the administrative phase of the event, but Cadre are known to break it out during Tough challenge events as well.
  • What YHC likes about the APFT is that it measures you on 3 events, push-ups, sit-ups, and the run. Can be strong on 1 or all three events and still finish with a good score. It is weighted by age, and you receive a score up to 100 for each event, with a max score of 300. The Army passing score is 180 and the Army Selection score is 250 or higher. There are apps for APFT calculator, but more information available here.
  • Haggis killed the APFT, push-ups and sit-ups good form of course and crushed the run. When I mentioned to him that the APFT calculator is age-weighted, he wanted to be measured as an 18 year old, he still crushed the score.
  • The APFT took a little bit longer than YHC anticipated and thought we would have time left over for more exercises. Better off planning for more.
  • TCLAPS to the PAX for the the pre-run, we covered 3.6 miles during the workout and they put in another 3 during the pre-run.
  • YHC took directions from Wild Turkey which may or may not have been a good idea.
  • Congrats to Cheddar and his M on the news of a Baby Cheddar on the way.
  • Thanks to Wild Turkey and Nard Dog for the opportunity to lead and please sound off with any mumblechatter.

Announcements:

Benny’s First 12 Days of Christmas

8 PAX posted at Peak 51 their dose of daily DownPAINment.

The Thang:

Mosey over to the track for 2 warm up laps then to the bus parking lot for COP.

COP

  • SSH x 20 IC
  • Merkins x 10 IC
  • IW x 20 IC
  • 8 Count Body Builders x 10 IC

12 Days of Christmas

Mosey to the lower parking lot behind the church.

Perform exercises with the number of days equal the number of reps per exercise. As you get to the next exercise then perform each preceding exercise and rep count.

  • Day 1- Sprint across the parking lot (with rock)
  • Day 2- Carolina Dry Docks
  • Day 3- Jump Squats
  • Day 4- Diamond Merkins
  • Day 5- Burpees
  • Day 6- Lunges (6 each leg)
  • Day 7- Heels to Heaven
  • Day 8- Seal Jacks
  • Day 9- Flutter Kicks (4 count)
  • Day 10- Dollys ( 4 count)
  • Day 11- LBCs
  • Day 12- Merkins

Circuit Work

Move over to the benches for 2 rounds of Merkins x 10, Dips x 15, Step ups x 20

Mary

Return the parking lot for some Mary.

  • Flutter Kicks x 15 (4 count)
  • Rosalita x 15 (4 count)

Moleskin

  • Strong work by the PAX today, for an oldie but a goodie with the 12 Days of Christmas. There are many variations out there and there’s lots of room for interpetation which helps make it fun. Only 1.5 miles today but we still kept things moving.
  • This was Benny’s first 12 Days of Christmas, one of many to come, you’re welcome.
  • Kotters to Woody coming back from injury.
  • Slim Fast is fighting a cold, you were missed, feel better soon.
  • Tweetsie was out front, #LarryBird.
  • YHC left the AO Shovel Flag at home, #Kotters.
  • 8 count body builders stink,  now way about it but it could always be worse.
  • YHC enjoyed the collective groan when the 5 Golden Burpees were called. Mumble chatter was low, may have had something to do with the Burpees.
  • TCLAPS to Tweetsie, Benny, and Retread for the pre-run.
  • Please keep Bout Time and his son Jennings in your prayers.
  • Thank you Tweetsie for taking us out.
  • Thamks to Sensei and Lois for the opportunity to lead and sound off with any mumble chatter.

Announcements

  • Joe Davis 5K / 10K January 6th register and support Rock Thrill’s family’s fight against addiction. https://joedavisrun.racesonline.com
  • Benny has joined the site Q roster at Base Camp. The original A51 moderate boot camp Mondays  at South Charlotte Middle School.