Not sure if the SF or VSF was planted, but 26 morning warriors (w/1 FNG) set out for another Tuesday assault at Skunkworks. Bananas joined us shortly thereafter to make it 27 pax.
Thang:
SSH x 25 IC
Squat x 15 IC
Too much mumblechatter could mean only one thing — pax had too much excess O2, so off we went.
.65 mile AYG run around church. Thought the distance was closer to .4 mile, but Harley informed otherwise – YHC was glad to hear it.
Plank while waiting for rest of pax
50 1-handed swings, 25 each arm
10 burpees
Plank
50 high pulls, 25 each arm
10 burpees
Plank
50 Upright Rows
10 burpees
Plank
50 Goblet Squats
10 burpees
Plank
50 2-handed swings
10 burpees
Plank
.65 mile AYG run around church
Plank while waiting for rest of pax
Russian Twist x 10 w/KB IC
High Slow Flutter x 13 IC
Louganis x 10 OYO
CCV x10 on R, Flapjack, x10 on L
Makthar Ndjiaye x 13
Solid prayer to take us out by Gullah.
Moleskine
Good work by the pax. Skunkworks always brings out the vociferousness in the pax. There was ample mumblechatter…perhaps too much…so YHC wanted to be sure to not cheat the pax out of an O2-depriving workout. Hope you got your money’s worth. Pretty simple. Some swings. Burpees. 1.3ish miles of all out runs and some core work.
T-claps to DK for pushing himself on the runs and leading both. YHC thinks some of the fleet-footed pax didn’t exactly bring their AYG efforts as I heard some of them behind me chattering when they should have been Larry Birdin’ me.
Welcome to FNG Focker. Good work and look forward to having you post again soon. How about tomorrow at DV or Anvil? And T-claps to Scratch & Win who has only been out for 2 weeks and already EH’d 2 (or is it 3?) buddies. Good question for the pax: When’s the last time you EH’d a sadclown? How about today?
As always, appreciate Harley tapping me to change the pace a bit at Skunkworks. A great group of men for whom it is an honor to try to deprive them of O2.
Announcements:
Aftermath – Wed @ 0630 at Sbux-Piper Glen. Chs. 6 & 7 of “Blue Like Jazz”
Threshold – Wed @ Noon at Morrison Cafeteria (Bojangles) in SoPk. Ch. 1 of “The Prodigal God”
F3 Dads – This Saturday, June 21st @ 0900 @ Francis Beatty Park. Girls and boys welcome. Header on Q. Bring your kids – they’ll love it.
Posted on behalf of Jamboree (aka Silent Assassin)
23 fine men (from all areas) sliced and diced through the early morning humidity and explored the four corners of Carmel and 51.
The Thang:
Mosey across 51 behind the Carmel Commons Shopping Center
COP
10 Diamonds IC w/10 second hold 6 Inches
15 Flutters IC w/15 second hold 6 Inches
10 Stagger right IC w/10 second hold 6 in.
15 Dollies IC w/15 second hold 6 in.
10 Stagger left IC w/10 second hold 6 in.
15 Rosalitas IC w/15 second hold 6 in.
10 Makthar Ndiaye IC w/10 second hold 6 in.
15 Freddy Mercury IC w/15 second hold 6 in.
10 Man maker Merkins IC w/10 second hold 6 in.
15 LBCs IC w/15 second hold 6 in.
Mosey to Ballantyne Hill to do 5s
4 Hand Release Burpees at bottom
1 Jump squat at top
3HRB/2JS
2HRB/3JS
1HRB/4JS
50 yd. Backward run to speed bump
Mosey across Carmel around office buildings to soggy field
Partner up – size will eventually matter
P1 Backward run to hill (approx. 50 yd.), run forward up hill. Sprint back.
P2 Deep squats/Shoulder presses with cinder block or rock
Repeato 5 times
Mosey around another office building
Partner wheelbarrow to speed bump then switch to next speed bump
Partner carry to speed bump then switch to next speed bump
Backward run (approx. 50 yd.) through another office park toward 51
Cross 51
Backward run (approx. 50 yd.) to speed bump
Karaoke Right (approx. 50 yd.) to next speed bump
Karaoke Left to speed bump
Bunny Hop between two speed bumps
Mosey to Panera shopping center – Run the stair circuit X 1
Mosey back to the school; AYG back to the start
Moleskine:
Great work by the Pax this morning. YHC decided to arrive in the wee AM hours to scout out new territory and come up with an effective down painment to springboard everyone into the Memorial Day week-end. Based on initial feedback, I believe everyone left satisfied. Great to have several new faces (including a couple from south of the border) mixed in with the Centurion regulars. Also, great to see Ribeye who crosses over the DMZ line quite often (and is Qing Centurion next week).
Hops was dusting everyone on all the backward runs. Checkpoint continues to defy his age. For him, age is definitely just a number. Abacus, Purple Haze, Mermaid, Cane and Champagne get extra credit for arriving early for the Champagne led Kettlebell work. Philmont plans to bring some birthday accessories (hats, etc) to the Day Zero Convergence tomorrow much to the chagrin of Purple Haze. Strong work by Hannibal this week – five hard workouts in a row. Mighty Mite apparently had a Merlot spillage after the AYG back home. Any additional Pax details are welcome below. YHC felt some camaraderie with Gideon (who was the topic in 3rd F The Stand) this morning as he led. As always, it was an honor to lead such great group of men.
Announcements:
Spearhead Memorial Ruck this weekend at 7:00 in the University Area, look for the announcement on teamspearhead.com. If you can’t attend you can still contribute to the foundation set-up for the family.
Day Zero 1 Year Anniversary this Sat with The Rock and Olympus
Memorial Day Convergence at Symphony Park in South Park on Monday
The SF was planted by someone prior to the KB pre-work Q’d by Champagne. At 0530, 30 of Area 51’s willing and able pax took off for another midweek attack at Anvil.
Thang:
Even before we set out, Crabcake noted I dropped off some toys at the far end of campus. Thanks to Pele for the assist with that. Before we got to the far end near hilly entrance 4 – we did the following:
Jog to other end of campus near Rt. 51 for COP:
SSH x 43 IC (Happy birthday PH)
Squat x 25 IC
Groiner x 13 IC
IW x 43 IC
1/2 Way Around the Clock Merkins (from 12:00 counterclockwise to 6:00). YVHC must confess my weakness in audibling out of this one. Intended to come back to it at the end but forgot. Weak and forgetful Q.
Run to far end of campus (entrance 4) with some butt-kickers and high knees on the way.
Plankorama while waiting for the pax to reassemble.
Split Pax into 3 groups for the following (rotating through each station):
1) Hairburners – 3 rounds for everyone
2) Entrance 4 Hill – Lunge walk down, Backwards lunge walk up
3) Mary – Knee Up x 20 IC, Flutter x 20 IC, LBC x 20 IC
Run to grassy median for celebratory burpees in honor of PH’s 43rd birthday.
PH & others with beards, goatees, etc: 43 burpees OYO
Pax over the age of 43: 40 burpees OYO (bit of a break for the old men)
Pax under the age of 43: 50 burpees (should have made the hate-hate’s do 70, and the 30-something’s do 60. I’ll do better next time)
Dolly x 13 IC
CCV x 13R & x13L IC
Makthar Ndjiaye x 13 IC
AYG sprint to the shovel flag
COT
Solid closing prayer by TR. Remember to keep M. Pele and his whole family in your prayers – breast cancer surgery next week.
Ye Olde Moleskine
Happy birthday to one of Area 51’s finest – Purple Haze. Thankful for you brother….not thankful for the extra COP reps and burpees, but owed them to you and the pax.
Included Radar’s right lung in the pax listing. Mercy! No wonder you refused to do 3 rounds of hairburners. #refusenik
Great work by the pax. Thanks to Baracus & Young Love for the opportunity to Q. Saw a lot of new faces – great to see the pax growing. Keep EH’ing your friends, family and neighbors men. We need F3, and so do lots of other men.
Sorry for the Around the Clock Merkin audible gents. YHVC still has a ways to go to get back in shape…but I’ll get there and we’ll try that one again soon.
Announcements:
HDHH tonight at The Lodge @ 6pm
June 14 – about 13 different events going on that day:
1) Bicycle Ride for underprivileged kids from 8:00 to Noon – see website, emails, twitter and/or Far Side for more details
2) F3 Dads
3) Area51 CSAUP Olympics
4) Area51 School’s Out/Summer’s Starting Pool Party
5) Flag Day -The Fourth of July was traditionally celebrated as America’s birthday, but the idea of an annual day specifically celebrating the Flag is believed to have first originated in 1885. BJ Cigrand, a schoolteacher, arranged for the pupils in the Fredonia, Wisconsin Public School, District 6, to observe June 14 (the 108th anniversary of the official adoption of The Stars and Stripes) as ‘Flag Birthday’. In numerous magazines and newspaper articles and public addresses over the following years, Cigrand continued to enthusiastically advocate the observance of June 14 as ‘Flag Birthday’, or ‘Flag Day’.
The SF was planted by Escargot, and 29 hearty souls from all over Area 51, The Fort & Metro descended on Centurion for a good-size portion of Nicaraguan Stew. What? More on that in the Moleskine.
Thang:
Jog 1.5 laps around football stadium to far lot for COP
COP:
Merkins x 13 IC
Slow Squat x 13 IC
CDD x 13 IC
H-R Merkin x 13 IC
1-Legged Squat R x 10 IC
1-Legged Squat L x 10 IC
Run to natatorium lot for some slope work:
Lunge walk down
Backwards lunge walk up
Bearcrawl down
Backwards bearcrawl up
Burpee Broad Jump down
Bunny hop up
Quick-pace run to main HS entrance for the following:
BTW x 3
Peoples Chair w/overhead presses
BTW x 3
Peoples Chair w/overhead arm raises
Jog to main lot for following:
Sprint to first pole, 5 H-R Merkins
Sprint to 2nd pole, 10 H-R Merkins
Sprint back to first pole, 5 H-R Merkins
Sprint to first pole, 10 LBCs
Sprint to 2nd pole, 20 LBCs
Circle up for Mary:
High Slow Flutter x 13
Freddy Mercury x 13
Makthar Ndjiaye x 10
Run around football stadium
Dolly x 13
COT
Ye Olde Moleskine:
Was great for YHC to be off IR officially and, as always, was a privilege to Q alongside the Centurion pax. With the combination of just 2 days removed from a trip to Nicaragua and coming off IR – hope the workout was worth the forsaking of the fartsack.
Some particularly strong running noted on the part of Checkpoint, Dory, Mermaid, Cane, Jamboree, Cole Slaw, Udder (when he wasn’t holding back), RT (when he brought it fully)…and a few others I can’t remember.
Escargot, despite a gut full of Nicaraguan stew, was doing some strong work on the natatorium hill. As an aside, if you ever need construction help – call Escargot – amazing what he did in Nicaragua. Checkpoint was also fearless in doing great work while suspended from the bridge. It was humbling to be a part of that. Check with the 3 of us, Iron Horse, BTB, DK or Dozer if you’d like to hear more about the Bridge to La Flor.
Good to have Spackler as FNG to Centurion despite his constant bellyaching about the drive from SE Area 51 to SW Area 51. Many whiny returns Spackler.
Thanks also to MC for calling out my less-than-perfect plank form after I admonished the pax to watch their form. #notaprofessional #doasisaynotasido
Announcements:
3-week KB Tutorial by Byron starts Saturday at 6am at The Rock
Signup for F3 Golf – just a few spots left
F3 Dads starts Saturday, 6/14 at 9am at Col. Francis Beatty Park
Ballantyne Doubledown – Stonehenge at 6am; Ballantyne 5K at 7:30ish
The VSF was planted by Bugeater (does Hydra have a SF?), and 19 of F3’s finest set out for another pain-filled edition of Hydra. Yankee joined us after the warmup lap around OP, making it an even 20 pax this morning.
The Thang:
Warm-up run around OP
COP (all exercises in cadence)
SSH x 25
MC x 25
Squat x 25
CDD x 15
Run to the back of the school
BTW x 3 OYO
People’s Chair w/Overhead Press x 15 IC
Peoples’ Chair (cont’d) with arms straight out to overhead x 10 IC
Run to field for the following:
3/4 Around the clock H-R merkins.
Bear crawl 50 yds
Lunge walk 50 yds
Karaoke R 50 yds
Karaoke L 50 yds
High Knees 50 yds
Jog to far parking lot
Split in 2 groups
Group 1 does Flutters while Group 2 runs around OP. Flapjack.
Group 1 does merkins while Group 2 runs 1/2 way around OP. Group 2 then does merkins until Group 1 gets 1/2 way around.
Same as above with Dolly’s.
Same as above with Peter Parkers.
6ish MoM – IC:
Knee Ups x 13
Russian Twist x 13
High, Slow Flutter x 10
Slow, stop-motion Squat x 10
Elbow plankarama, Regular Plank, 6 inches with 13 count by Gummy to close us out
COT
Ye Olde Moleskine:
Great group this morning. T-claps to the fellas who ran in: Chico, Kirk, Puddin’ Pop and Bugeater. YHC noted some especially strong performances from Gummy, Brisket, Kirk…and I’m sure I’m missing others.
Wolfman, due to fatherly duties – had to claim LIFO (first out) at 6:00. You can set your watch to it Thursday mornings. Yankee (who also claimed LIFO due to his last in status) still owes us another lap around OP! And good to see Zima posting – hadn’t seen you in a while brother. Also – special welcome to Steinbrenner and Bushwood, both of whom were FNGs to Hydra I believe.
Hydra has become a solid AO, and the pax is always bringing it there. Good work men. Pleasure to Q this morning.
Great sendoff by La-Z-Boy reminding us why we celebrate Easter.
Announcements:
F3 Golf – SignUp – Thursday, May 29th. Bananas is event Q, Cottonmouth handling sponsorships.
2 new 3rd F groups – Threshold in SoPark Wednesday’s at noon. Dunamis launches Friday, May 9th at noon – Moe’s Ballantyne – Iron Horse and Cake Boss are Q’s.
Great showing by Area51 at the USMC Mud Run Saturday. T-claps to Stagecoach who was our Q for that. Lots of the pax talking about how much fun it was; so we expect an even bigger turnout in the fall.
The VSF was planted firmly in the spongy ground, and Stone Cold led 10 of the pax towards another hour-long painful trek at The Rock. Spandex (LIFO) made it 11 about 2-3 minutes into the workout.
The Thang:
SSH x 30
Toe touches x 25
Groiners x 20
Mtn climbers x 20
Low slow squat x 20
Mosey to field. Partner up.
Pt 1 Top of hill and do exercise until Pt 2 returns
Pt 2 run length of field (.25 mi) then bear crawl up hill to Pt 1
Flap Jack
Exercises called: Merkins, CDDs, then LBCs
Plankarama
Jack legs:
4x squats to 1x squat jump up to 20 and 5. YHC gave out here, gotta be able to stand up at worship tomorrow. 😉
Indian run around field.
Hand off from Stone Cold to Hops
Bear crawl up hill from the pitch
To pavilion for 2 minutes of People’s Chair
25 in-cadence (IC) overhead presses
Jog to picnic tables for the following OYO:
10 derkins, 10 step-ups
20 derkins, 20 step-ups
25 derkins, 25 dips
Jog to sand-pit playground for:
Makthar Ndjiayes x 20 IC
One-legged merkins x 5L IC, One-legged merkins x 5R IC
CCVs – 13R IC, flapjack, 13L IC
Jog to baseball field and grab a rock
Circle up for the following (or something close to it as YHC’s memory is fuzzy):
Overhead press w/rock x 25 IC
High slow flutter x 10 IC
Tricep extensions w/rock x 13 IC
Mason Twist w/rock x 10 IC
Plank Reach-Through’s (no idea what this is called, but pax will know what I’m describing) x 10R, then 10L.
Bicep curls w/rock x 25
Mosey to rock pile. Drop rock and jog back to launch lot.
Circle up for:
Dolly’s x 20 IC
Protractor – 90ish seconds
Ye Olde Moleskine:
Great effort out there by the pax. YHC was partnered with Stone Cold; and that run from the top of the hill to the fence on far end of the pitch is brutally long. #unsavory Intel was flying as usual on the runs.
Stone Cold hit the pax with some unorthodox/curve ball calls in COP. #keepthemguessing
Glad Spandex joined us as our 11th. He’s been a posting machine ever since he started. So has Prohibition for that matter, who’s even newer to the pax.
Think a few of the pax got a little aggressive with their rock choice, but pushed themselves nonetheless. Didn’t hear any LD-esque “not doing it” calls – way to battle through men.
YHC had to audible/ad lib his 1/2 of the Q after pulling a calf muscle. Thanks for bearing with me fellas. More core work than anticipated; but hopefully it will be a gift that keeps giving for a couple days.
Announcements:
Look for email/tweets as to Saturday workouts on Sat., April 12th when much of the pax are doing the USMC MudRun. Likely a convergence or two among the 7 Saturday Area 51 AO’s.
2 new 3rd F workouts launching:
1) Threshold – this Wednesday – April 2nd – Noon – Cafeteria building on Morrison in SouthPark (DQ, Donatos, Bojangles, etc.) – Splinter and Semi-Gloss are co-Q’s. “True Measure of a Man” by R.E. Simmons, III is the book. No need to have the book yet, just post if you’re interested.
2) Dunamis – Friday, May 9th – Noon – Moe’s Ballantyne — Iron Horse & Cake Boss are co-Q’s.
Solid prayer to take us out by StoneCold – lifting up TL’s mom and Abacus & Chelms’ brother Bill.
Grateful for the group of friends and encouragement that we get from our F3 brothers. Necessary sharpening for YHC.
The VSF was planted by Champagne prior to his Q of the 0500 KB pre-Centurion workout. Then 17 men set out for another Friday morning painfest at Centurion. There were actually 19 total, but Wingman was his usual LIFO self (#consistent) and Runstopper was even more LIFO than Wingman.
The Thang:
Jog around the football field over to large lot.
No COP technically, but we circled up.
50 Burpees OYO
Run to rocks at far end of football stadium.
Grab a rock.
50 cadence-count squats (100 squats)
Run rest of way around stadium back to large lot
Round-the-clock merkins (1 at 1 o’clock, 2 at 2 o’clock, etc., etc. – staying in plank the whole way around)
CDD’s x 22 (100 merkins & CDD’s combined)
Run to rocks.
Flutters x 50 cadence count (100 flutters)
Run around stadium to large lot.
100 reps of MC’s, Peter Parkers, Parker Peters & Rockhoppers
Run to rocks. Grab a rock.
100 reps of curls, tricep extensions & overhead presses
Run around stadium to large lot
50 burpees OYO (100 total burpees for the morn)
Run 2/3 of way around stadium.
Lunge walk to 1st speed bump, Bear crawl to 2nd bump, Lunge walk to 3rd. Jog back to launch lot.
Dolly x 25 cadence count (50)
Freddie Mercury x 25 cadence count (50) – 100 dolly/fm’s combined
COT
Ye Olde Moleskine:
YHC wanted the pax to get what they paid for at Centurion; and speaking for most, if not all of the pax, we paid a hefty downpainment this morning at Centurion. The theme, perhaps unbeknownst to the pax, was 100 reps at each stop with the exception of burpees which I split into 50 early and 50 late. I hate burpees. Runstopper loves them. No surprise that despite his arriving after we had started the burpees, he was first to finish with room to spare. Nice work brother.
He was later than Wingman, and I think Wingman was bitter for losing his LIFO title at Centurion, but only for today, and I gave him LIFO status in the pax listing anyway.
Must point out that even after a punishing workout – Mermaid still bearcrawled faster than most of the pax can run – strong.
Also noted one of the pax switched out rocks during the arm work portion. No shame in that. Impressive that you shifted gears and finished. That’s what it’s about – pushing yourself and getting stronger. Do all the reps even if modification is necessary.
Speaking of modification – the Q was feeling particular muscle failure during the round-the-clock merkins. Had to drop to knees at 9 o’clock. Also called for a couple 10-counts out of necessity. Much obliged to Brisket and Cheese Curd for not doing a quick 10-count. Why did I call that exercise?! Brutal. Definitely calling it again next time I am Q!
And thanks to Chelms aka Tater Tot for operating the clock for YHC. Always forget my watch when Q’ing….partial Q failure.
Had fun Q’ing this morning men. Always do. Great to have Dory back out with the pax. Glad you’re healthy brother.
Announcements:
Fighting Brain Cancer for Bill Chepul
Chelms & Abacus have formed a team to raise money for brain cancer research to support their younger brother Bill, who has Stage IV brain cancer. They realize the Bobcats event is that day and the Spartan Sprint is on Sunday but hoping a few of the pax are able to join them or make a donation to their team. Link is http://www.braintumorcommunity.org/site/TR?px=3408952&pg=personal&fr_id=2291&fl=en_US&et=nUO88gVsYeG8mCgCuTqQlQ&s_tafId=68694 or see the Races Forum at F3Nation.com for more information.”
GRC Welcome Party Viewing Party tonight at 10pm at USNWC. Keep an eye on twitter for pax that are carpooling/heading out there. We’ll be pulling for and praying for Purple Haze, Udder, Rock Thrill – Centurion regulars who are doing the GRC. Apologies & sound off below if I missed any other Centurions doing the GRC.
F3 Mentoring – signup on the F3 website. There are men that need wisdom that other men have to share. This is a clear example of how Iron can sharpen Iron. Connect w/Champagne, Swiper, Skywalker or Peggy with questions.
Prayers for Bill Chepul (see above) and Turkey Leg’s mother and praise for Escargot’s infant daughter who was hospitalized briefly but all is well.
This is the confidence we have in approaching God: that if we ask anything according to his will, he hears us. And if we know that he hears us—whatever we ask—we know that we have what we asked of him. (1 John 5: 14-15)
The VSF was planted….perhaps before 8.5 pax did 30 minutes of pre-work at The Rock. At 0700, 16 of Area 51’s finest and one of The Fort’s filed in behind Stagecoach.
The Thang:
Little baby jog around the parking lot. Turn everyone around to loop back and pick up the late-comer. Everyone welcome Skywalker! Continue jog to search for an open area in a parking lot. Good, we found one.
Hops Q:
Jog to soccer fields while YHC grabs bag of tennis balls and racket.
YHC launches a tennis ball numbered 13 with aforementioned racket. AYG sprint to the ball.
Dolly x 13. Sprint back to start point.
Ninja Turtle feebly hits tennis ball…..also numbered 13.
Lunge walk to ball. Plank for 1 minute. 13 H-R Merkins.
Lunge walk back.
YHC again launches a tennis ball…incredibly also numbered 13. What are the odds.
Someone suggests bear crawl, so YHC obliges.
After DK, who is inhuman with his bear crawl, pushes the ball even further down the field – we stop.
DK then suggests Jack Webb, thus, we do Jack Webbs up to 13 Merkins/52 overhead presses.
AYG sprint back to starting point
Jog to pavilion.
Peoples Chair – 90 seconds
Plank for 1 minute
13x H-R Merkins
Jog to COT
Announcements:
MudRun transportation info to come soon. Stagecoach is Event Q.
F3 Mentoring – please signup. Area 51’s Skywalker and Champagne are helping Q this effort. Signup on the website as a Mentor or Mentee. Life on Life. Iron Sharpening Iron.
GoRuck – can still sign up prior to Wednesday.
GoRuck Welcome Party – many of the pax will be on hand to “encourage” our brothers. Very probable that a pre-GoRuck Welcome Party/ACC Tourney viewing will take place prior to the 10pm Welcome Party itself. Watch Twitter for announcements.
HDHH this Wednesday – will be a convergence with Metro at TacoMac (SoPark) – $0.35 drafts…even the snob beers that YHC loves.
PH gave YHC the privilege of planting the SF through the not-so-permafrost, and 9 sturdy souls made the questionable decision to follow Radar off campus.
Thang:
Radar’s Q: (with apologies in advance for inaccuracy as I deleted his text of his regimen, and he’s a couple beers into a pub tour in NoDa as I type this, so I don’t dare interrupt him)
Run to retail center next door to McAlpine Elem….what’s the name of that spot? Yellow Rose is clearly the anchor tenant…..if you ask Spackler and Radar.
1 minute to stretch as Radar exclaimed: “Do whatever you want for this minute – it’s your warmup”
Mosey to Radar’s 4WD chariot and grab a sandbag and partner up.
20 burpees OYO
“Catch me if you can”. Partner 1 runs with sandbag while Partner 2 does 10 burpees and then catches up to partner 1 to take sandbag…and so on and so on. Lap is 0.6 miles.
Burpees for those finishing first.
100 merkins combined for partners.
Repeat the Catch me if you can. Partner 2 does 20 merkins, then catches up to partner 1…..and so on.
Burpees when we return.
100 merkins combined for partners.
3rd lap of Catch Me…..Partner 2 does 20 Ski Abs, then catches up.
Hops’ Q:
Bearcrawl up the hill out of the Yellow Rose Shangri La Center.
Jog to school entrance.
Lunge walk up the hill entrance.
People’s Chair – 3 or 4 minutes with overhead presses x 20
Mosey to hand rails
Suppine pull-ups x 13
Suppine pull-ups x 10 with underhand grip
Jog to the soccer fields and circle up
Modified SheHateMe:
10 minutes of: H-R Merkins x 10, Jump Squats w/ 90 degree pivot x 10, Flutters x 10 each leg; audibled to 15 of each exercise 1/2 way through
Jog back to school
BTW x 3
CDD x 10
Dolly x 13 at curb with legs below curb level
People’s Chair- 2-3 minutes: Right leg & Left leg off ground….not at same time; Overhead press x 10
COT
Moleskine:
Radar gave the pax random times by which all were supposed to finish the 0.6 mile loop – ranging from 5 minutes to 7 minutes. Not sure any of us ever finished on time, but regardless we did burpees or something of the like as penalty. Pretty sure Frasier & I finished on time once…but with no acknowledgement from aforementioned Q. At coffeteria, Radar expressed surprise that the loop was 0.6 miles…hmmmm…
YHC, well-known merkin weakling, was thankful for the encouragement from his co-Q while struggling to finish the 50 merkins between laps….perhaps I need to incorporate some bad form on merkins so to keep up the pace. Where’s Bananas when you need him? ‘Tis why YHC never calls anything but H-R merkins. #deathtoheadbobbers
When the pax got back to the school for People’s Chair, Mighty Mite realized he’d cut his hand on some glass during the bear crawls. Always wear gloves gents! Apparently one of Yellow Rose’s finest was doing some bottle-spiking last night.
Strangest comment of the morning, among many from YHC’s co-Q, went something like this after Mighty Mite realized his hand was bleeding –> “Why is your blood on the inside of my thigh?!!” What in the world? They were partners during Radar’s 1/2 of the workout….let’s not linger too long on wondering how that happened…..yikes.
During the SheHateMe session, Mighty Mite returned with his hand wrapped in a sweatshirt – Kudos to you brother for pushing onward….and that after he, PH and RT did a 4+ mile ruck session with 2 of RT’s co-workers. Speaking of your co-workers RT: “Where was the EH from you?” YHC asked if they were staying for the workout….and they looked as if they didn’t know there was a workout going on after the ruck session.
Splinter joined the pax after the 1st lap around the Yellow Rose Shangri La Center….not sure when Zoila joined in to wrest the LIFO title from Splinter’s cheerleading-gloved fingers.
Radar was in rarer than usual form with his encouragement. Invite the pax the to chime in to add more flavor to the backblast.
Great to have Matlock out with us again. Welcome back brother. And welcome to Zoila, who was FNG to Day Zero; and more importantly – Praise God and congratulations to Zoila on the birth of his 3rd child!
It was fun fellas. Thanks to Purple Haze for the invite to co-Q……I think.
Didn’t notice whether Harley planted the SF, but with SF or VSF – 27 mostly willing participants set out in the Tuesday morning gloom at SkunkWorks for a bit different variety of KB workout. Patterned this one after Combine, and more specifically — borrowed heavily from a Swamp Fox Q’d beatdown there; and it went a little something like this….
Thang:
Abbreviated COP:
SSH x 13
H-R Merkin x 13
20 2-hand KB Swings
Mosey to Cov. Church Lane, Drop the KB for 0.6 mile AYG run around the church.
Some plankorama when we finished.
Rack ’em/Stack ’em & duck walk with KBs about 1/3 mile or so to lots on Fullwood Rd side of church
20 KB Swings – 10 burpees OYO
80 yd AYG run down & back
20 KB Swings – 10 burpees OYO
80 yd AYG run down & back
5 push press R & L, 10 goblet squats, 10 KB Swings
40 yd AYG run down & back
5 push press R & L, 10 goblet squats, 10 KB Swings
80 yd AYG run down/back
20 KB swings, 10 burpees OYO
80 yd AYG run down/back
Louganis w KB x 13
5 renegade row R & L, 10 goblet squats, 10 Upright Rows
40 yd AYG run down & back
10 renegade row R & L, 20 goblet squats, 20 Upright Rows
80 yd AYG run down & back
20 KB swings, 10 burpees OYO
80 yd AYG run down & back
Not sure exactly what we did at this point nor if the above is 100% accurate; but we also worked in the following 6MoM exercises with KBs:
Flutter w/KB press x 13
Russian Twist w/KB x 13
Dolly w/KB press x 13
40 yd AYG run down & back
Rack ’em/Stack ’em & duck walk w/KBs back to high school lot for COT
Moleskine:
The mumblechatter about too much running for SkunkWorks started Monday evening via Twitter and even last Friday when YHC threw out some bait in the Kevlar backblast. The chatter abated quite a bit after the AYG run around the church. It’s no small task to silence this famously boisterous SW pax, but there was at least enough O2 deprivation throughout to lower the volume of banter significantly.
While we did a lot more running than SW is accustomed to, I think we did a fair amount of metalwork. Bananas commented that there was sufficient swings and such mixed in. YHC’s shoulders are throttled from the upright rows for sure.
Great crew of men out there today. Welcome to Header’s brother, with us this morning from Philly. Animal, YHC decided (exercising workout Q privelege), is his F3 moniker. Come see us again soon for some more Charlotte-style brotherly love. Aye!
Also – great to have ‘FNG to SW’ appearances from Champagne, Purple Haze & Spackler. PH figured it was time to show TR that the hollow-chested, pencil-armed stereotype of the Fast Twitchers was not true. Strong showing for all 3 of you. Spackler was flying on the run around the church and the AYG runs. And T-claps to Champagne for skipping COT. It’s M. Champagne’s birthday; and he hustled home to bring her breakfast in bed….or something like that. Don’t make it your last SW appearance fellas.
Also, T-claps to Brown and Alf for posting and fighting through injury and to Hair Band coming off IR himself. Thanks to Header for the strong prayer to closeout COT.
Read a quote this morning from a guy named Tim Keller that I needed to hear, and thought maybe one or more of you would be encouraged by it as well:
“The best defense to the lies we hear from within our hearts is the rehearsal of truth.”
Thankful to be numbered among the pax.