12 pax showed up for an old school Hydra beatdown. Here is what happened.
Warmup
SSH x 20
Merkins x 10 IC
IW x 20
Widearm merkins x 10 IC
Low slow squat x 20
Diamond merkins x 10 IC
Mosey to bench under the big tree
10 one legged squats each leg
15 decline merkins
20 dips
3 sets of this
Mosey across the street to rock pile, partner up and grab a lifting rock
Partner 1 run while partner 2 does called exercise
Curls
Overhead press
Squats
Mosey to Windyrush, run down to Foxworth, stopping at each street light for 10 merkins
7’s on the hill with jump squats at the bottom and CDDs at the top
Mosey back to Rea with 10 Merkins at each street light
Stop at the wall for People’s Chair, with 50 arm raises.
AYG Back to launch, done.
Moleskin
It was great to get back to Hydra and see some old and new faces. Need to get back there more often. Great work by everyone. Thanks for letting me lead, always a pleasure. Can’t recall any mumble chatter, since it’s been almost a week and all.
Announcements – Beer Mile coming up. Check the website
Sorry for the lateness of this post. Anyway, 18 men crawled out of their fartsacks to attend the latest edition of Kevlar. Here is what happened:
Warmup
Quick warmup lap around the short track, circle up in the field.
SSH x 20 IC
IW x 20 IC
Low Slow Squat x 15 IC
Mtn Climber x 15 IC
Another lap around the track and meet back in the field.
Thang
Find a partner, size/speed don’t matter.
Perform half of the Alabama Slamma, which goes like this:
P1 does 20 Merkins, P2 does squats until P1 finished. Flapjack
P1 does 19 Merkins, P2 does squats until P1 finished. Flapjack
Proceed until 1 merkin each. We stopped at 10. Would we finish it later? Read on to find out.
Mosey over to the new soccer field…..wait audible to the parking lot as the field is closed for now. Thanks for the heads-up Horsehead.
Find a new partner at the entrance to the parking area. P1 runs down and back, while P2 does LBC’s, flapjack until 200 total for the team.
Round 2: P1 runs, P2 monkey humpers, flapjack until 200 total.
Round 3: P1 runs, P2 Heals to Heaven, flapjack until 200 total.
Mosey back to launch, enough time left to finish the Alabama Slamma, starting with 9 down to 1.
1 minute left, so 10 burpees OYO.
Done
Moleskin:
YHC needs to post more often, for a couple reasons. 1) I wouldn’t need a Thursday evening text from Spackler to let me know I was set to Q, and 2) It wouldn’t be so easy to smoke myself to the point of throwing my back out. (I think it was the monkey humpers and burpees that did it, next time I’ll listen to Spackler when he says not to do either). Always a pleasure leading, Kevlar still has one of the best groups to work out with, so thanks for the opportunity. Welcome to our 2 FNG’s, keep coming back. It doesn’t get easier, but you get better. Sorry if I mis-spelled any names in the PAX list, my recording was not very clear.
Sound off with anything I missed (or forgot in the 5 days it’s been since this workout happened).
Announcements
F3 Christmas Party this Friday
Joe Davis Run in January
23 pax showed up for the latest edition of Skunkworks, on what felt like a mid-fall morning. 1 FNG so full disclaimer given, then off we went: Warm up lap around the track, circle back up in the parking lot SSH x 20 IC IW x 15 IC 10 good mornings OYO 10 swings followed by 10 Merkins 20 swings/20 Merkins 30 swings/30 Merkins 20 swings/20 Merkins 10 swings/10 Merkins Partner up with like-sized bell, farmers carry Catch-Me-If-You-Can with idle partner doing 10 Merkins, down to the bottom of the parking lot. Partner 1 does called exercise while Partner 2 runs across the parking lot up to the street and back, then do 10 hand-slap partner Merkins, then flapjack Round 1: KB curls Round 2: overhead press Round 3: tricep extensions Round 4: double swings Round 5: double cleans Round 6: double suitcase lunges On your six for some Mary: Flutter press x 15 IC LBC x 15 IC Back with partner, farmers carry Catch-Me-If-You-Can back the same way back to the parking lot. Dolly x 15 Heels to heaven x 15 30 seconds left so finish up with 20 merkins OYO DONE MOLESKIN: Always a great group at Skunkworks. Great seeing some old faces and meeting some new ones. Appreciate everyone letting me lead today. With all the merkins we did, I must have been channeling Busch since I was substi-Q for him. Sound off below with any mumble chatter I missed. I was too busy gasping for air to hear much. Thanks to Young Love for taking us out in prayer.
A smaller-than-usual crowd at Kevlar this morning, presumably due to Spring Break, Easter weekend, etc. Either that or some of the more noodle-armed PAX decided they want to stay that way so they remained in the fartsack. Anyway, no FNG’s so veteran disclaimer given and we were off:
Warmup lap around the track then circle up in the field for COP:
SSH x 20 IC
Merkin x 15 IC
Low slow squat x 15 IC
Mtn climber x 15 IC
Mosey to the hill, line up for 11’s with Merkins at top and squat jumps at bottom
Mosey over to the new field
– 4 corners: run perimeter of field with 15 Merkins at each corner, plank when done, then Dolly x 15 IC
– line up along the baseline
Sprint to first line, 10 diamond Merkins
Continue to mid field, 20 wide arm Merkins
Continue to 3/4 field, 30 regular Merkins
Continue to the end line, 40 lbc’s
Plank and wait for six
Repeato back across the field
Round 2, same thing except with 10 squats, 20 jumping lunges, 30 monkey humpers, 40 LBCs, then back again
Mosey over to gazebo for circuit work
3 rounds of 10 derkins, 20 step ups, 30 dips
Mosey back to lot
Several Mary exercises led by the PAX:
flutter, dolly, rosalita, protractor, Russian twist, couple others
5 more merkins OYO
DONE
MOLSKINE:
Good work by the PAX this morning. If you did all your reps, you did 300 pushups of various forms. Not bad work before breakfast. Light crowd but still a fun time. Always enjoy the Kevlar crowd. Typical mumble chatter by the usual suspects. YHC was called out for not knowing his right from his left during plank work, and Puddin lived up to his name with several shots fired across the bow. Solid takeout by Young Love, reminding us of what today means and it is indeed a Good Friday. Thanks to Orange Whip and Faultline for letting me lead today, always an honor. Sound off below on anything missed.
9 PAX got out of the fartsack and posted for the latest edition of Hydra. Veteran crew, so short disclaimer and off we went:
Mosey to far side of school for warmup COP:
SSH x 20
IW x 20
Merkins x 15 IC
Low Slow Squat x 15 IC
Mtn climber x 20 IC
Mosey across Rea to the church. Partner up, grab a decent rock.
Catch me if you can around the church — P1 runs with rock overhead, P2 does 5 hand release Merkins and runs to catch P1. Plank and wait for six.
Rock work- P1 runs while P2 does exercise, flapjack
1-curls
2-squats
3-tricep extensions
Put the rocks back and mosey back across Rea and over to Windy Rush. Continue to Foxworth, stopping for 5 hand-release Merkins at each streetlight.
7’s on the Foxworth hill with Merkins at the top and jump squats at the bottom. Mary until everyone finished (Freddy Mercury and LBC’s).
Follow Puddin’s lead back thru trail to football field.
15 lemon squeezers OYO.
2 AYG 100 yard sprints
Mosey to concession area, 2 sets of 15 dips, 10 derkins.
Mosey to playground, running out of time so 10 quick pullups.
Back to launch for COT.
Moleskin:
Good work by veteran crew this morning. T-claps to MAD for rucking the workout. Good luck in a few weeks brother. Tried to trick the pax into grabbing a big rock, thinking we weren’t running with it. Marge was having none of it. Always an honor to lead the men of Hydra.
ANNOUNCEMENTS:
Welcome to the 2 new co-site Q’s, Marge and Queen! Thanks for stepping up to lead this great site, men. I know you guys will continue to make it even better. Thanks to Puddin Pop for his leadership over the last 2 years and for bringing me on as co-site Q. It was an honor to lead with you brother. And thanks to the faithful Hydra pax for supporting the site. We’re leaving it in good hands (pun intended) with Queen and Marge.
-Good Hands
23 PAX rolled out of the fartsack and posted at Skunkworks on a perfect spring-like morning. Veteran crew so short disclaimer, and off we went.
Warmup lap around the gravel track, then circle up.
SSH x 25
IW x 20
20 swings OYO
10 goblet squats IC
20 overhead presses
20 lunges (10 each leg)
20 high pulls (10 each arm)
Merkin x 15 IC
Grab bells and mosey to pkg lot, line up parallel to the hill.
Ladder:
20 two hand swings
Run to stop sign and back
20 two hand swings, 20 rack squats
Run to stop sign and back
20 two hand swings, 20 rack squats, 20 overhead presses
Run to stop sign and back
20 two hand swings, 20 rack squats, 20 overhead presses, 10 lunges each leg
Run to stop sign and back
20 two hand swings, 20 rack squats, 20 overhead presses, 10 lunges each leg, 10 high pulls each hand
Run to stop sign and back
20 two hand swings, 20 rack squats, 20 overhead presses, 10 lunges each leg, 10 high pulls each hand, 20 tricep extensions
Run to stop sign and back
Mosey to hill, partner up like size bells
P1 run up hill and do 10 merkins
P2 double swings (50 team total)
P1 run up hill and do 10 merkins
P2 double cleans (50 team total)
Out of time, mosey back to lot.
DONE
MOLESKIN:
Great work put in by the pax this morning. Didn’t take long for guys to figure out the ladder pattern, and didn’t take Brown long to complain about running. Oh, and what did he just say about Header and his running form?
It’s always a great time and a great group at Skunkworks. Thanks to Harley and Fletch for the opportunity to lead, and for continuing to make this one of the best workouts in F3. Thanks to Bulldog for the solid takeout. Sound off below with anything missed.
ANNOUNCEMENTS:
Flexibility/recovery workout Wednesdays at Matthews Elementary 5:30
Posted on behalf of Marge…
With a Twitter warning that Hydra pax would be helping me celebrate my two-year F3 Anniversary by helping me re-live my very first F3 workout, 10 men showed up anyway to join me in an adventure to see if we could capture the Christmas spirit in Olde Providence and Stonecroft…
Here’s what we did…
Lap around the parking lot to start getting the blood flowing then mosey to the field behind the school.
SSH IC x 20
IW IC x 20
LSS IC x 20
Instructions were given that we were heading out into Olde Providence neighborhood to look for some Christmas decorations.
10 merkins for each house with Christmas lights on.
10 LBCs (I know I called them situps) for every house with decorations (namely wreaths).
5 burpees for every house with inflatables, nativity scenes, reindeer statues or old Ford Trucks decked out in Christmas lights with an inflatable Santa on top.
We made our through Olde Providence, then Stonecroft Park (I think that’s the name), down Rea Rd to the insanely decorated house on Sherwood Forest, then back through OP via Abbottswood, Brynwood and Wessynton.
Mosey to the church for some rock work. Find a nice lifting rock and do 2 sets of 20 curls, 20 overhead presses, 20 tricep extensions and 20 dips.
Mosey to the back of the school for 2 rounds of wall sits with 50 arm raises.
NMM
Great work today by the Pax. Thanks to Daisy for coming to join us. It was good to see you, brother.
By my count, we had to do at least 200 Merkins, 200 LBCs and 25 or so burpees. My arms are smoked. We also got approximately 2.5 miles of running in.
Two years ago this week, Hairball dragged me out to my first F3 workout at Olde Providence/Hydra. It’s been a great two years and I look forward to many more.
Thanks to Cheese Curd for letting me rip off his Christmas-themed workout idea. Hope everyone got a great dose of Christmas spirit this morning.
YHC rolled into the OPE parking lot at 5:23 to find no other cars present. Were the pax heeding the air quality warnings and choosing the fartsack? Suddenly 9 more cars rolled in, seemingly all at once, and we would proceed with the workout. All veteran crew so short disclaimer and off we went.
Run to Harris Teeter parking lot and circle up for COP:
SSH x 25 IC
Merkin x 15 IC
IW x 20 IC
Low Slow Squat x 20 IC
Something else??
Run back to OPE and gather at the small football field up by the school. Someone led the faster pax in mary until YHC and the six arrived.
Run the loop around the fields, with pain stations mixed in:
– Sprint down the small football field (75 yds or so) and do 10 merkins, sprint back for 10 merkins, and down again for 10 merkins.
– Next run between the fields to the tables at the concession stand, do 10 derkins and 20 dips.
– Continue around the far side of the fields and up to the basketball courts, find a partner and do 10 hand-slap merkins
– Run to the driveway behind the school and hit the wall for wall-sits with 50 air presses OYO.
– Run to the playground and do 10 real pull-ups, help your partner if necessary
– Run back to the start at the top of the football field and do LBC’s until the six arrives.
Repeato, this time with squats on the down-and-backs, 20 jump-ups or 10 step-ups each leg at the tables, 10 burpees at the b-ball courts, wall sits/air presses again, pullups again, and LBC’s back at the start.
About 10 minutes left, so AYG sprints on the short football field. I think we did a total of 6.
Circle up for Mary. YHC started the first exercise and then each pax called one:
– Dolly (Good Hands)
– Maktar Ndiaye (Hops of course, 13 reps of course)
– CCV’s (Deep Dish, paid by Hops??)
– Memory getting foggy…..I know we did Heels to Heaven, TGU’s, and something else, sound off below on who called what.
DONE
MOLESKIN:
Nobody messaged me asking who was on Q this week, so I couldn’t rope anyone into it. The word is out I guess, need to find a new tactic. Thanks to Champagne for stepping up for the next Q, two weeks from now due to Thanksgiving.
Great effort by the group today, and always a fun and chatty crowd at Hydra. Hopefully the PAX got their money’s worth, I’m sure some posted thinking there wouldn’t be much running. I sure second-guessed myself when I got left in the dust to wheeze through the workout by myself. I blame it on the smoke.
ANNOUNCEMENTS
Xmas Party 12/2
Turkey day football
Toy drive – Operation Sweet Tooth – check the email/website
Joe Davis Run – sign up
11 pax showed up for the latest edition of #F3Hydra. YHC promised something for everyone (even the BRR’ers) so hopefully it was fulfilled. No newbies, full disclaimer, and we’re off:
Mosey to far side of school for COP.
SSH x 25 IC
IW x 20 IC
Merkins x 10 IC
Squat x 15 IC
Mosey across the street to church, partner up and grab a lifting rock.
P1 does called exercise while P2 runs to the donation box and back, flapjack.
Curls
Tricep extensions
Overhead press
Mosey down Windy Rush to the bottom of Foxworth.
7’s on the hill with diamond merkins at the top and jump squats at the bottom.
Mosey thru the dark trail to the football field. Find partner. P1 run 100 yards and back while P2 does Merkins. Flapjack. Repeato, this time with Carolina Dry Docks.
Mosey to playground. With partner, do 40 pull-ups per team (or 80 if doing supine pullups), P1 does as many as possible while P2 does LBC’s. Switch until number reached. A bit convoluted, so scratch that, just do 3 rounds each of as many pull-ups as you can.
Mosey to small football field for AYG sprints. 4 x 75 yards or so.
Mosey back to lot, time for 1 round of Mary – Dolly x 15 IC.
DONE
Moleskin
Good group today, and great work by all. Kotters to Flutie Flakes, back in town for a few days on business. Great to see you, brother, glad to hear all is going well in New Hampshire. Tried to keep the group moving today, not spending too much time at any one place. Thanks for letting me lead, and thanks to Puddin Pop for the sendoff.
Announcements
Good volunteer opportunity at Alexander Youth Network, Saturdays at 4pm. Contact Joker if interested.
**Posted on behalf of Queen**
A solid group of 16 veterans for the workout this humid morning
The Thang:
SSH x 20
IW x 20
Slow Squat x 10
Slow Merkins x 10
Mosey to the Playgound and partner up
Partners combine to do 300 air squats. Partner 1 runs to dug out on front ball field and back while Partner 2 performs excercise. Switch off until partners complete 300 reps
Plank up
Partners combine to do 200 merkins. Same format with Partner 1 running to dugout, etc
Plank up
Partners combine to do 100 pullups. Ditto
Plank up
Mosey to the big tree with benches around it
20 step ups (10 each leg) and then 15 dips
Rinse and repeat
Mosey to the church and pick up a stone
Partner 1 runs to the Recycling bin and back while Partner 2 does overhead lifts with the stone, then switch
Partner 1 runs to the Recycling bin and back while Partner 2 does bicep curls with stone
Partner 1 runs to the Recycling bin and back while Partner 2 does air squats sans stone
Mosey to bus side parking lot
Lay on stomach then all you can around back of the school back to starting spot
Moleskin
Solid work on a humid morning. Buttermaker crushed the merkins. Jamboree put on an absolute clinic. He and Harley were about to lap the rest of us at the Church. Nice form from Jet Fuel on the air squats. It’s tough to have good form on those when your six foot seven. If the form police were out, they would have been impressed. Glad to see Bug Eater making an appearance after about a two or three year absence. Hope to see you again before 2019. Thanks for Puddin Pop and Good Hands for the opportunity to Q. Thanks to Seville for the take out.
Announcements:
F3 Golf at the end of July. Hydra is sponsoring a hole so donations are welcome.