Author Archive Purell

Honoring Charles Keating IV

9 PAX answered the call this morning to help me in honoring my friend, Navy Seal Charles Keating IV, on the eve of the anniversary of his ultimate sacrifice for our country.

Warm-up:

Mosey around the parking lot, rounding up all PAX coming in on two wheels and continue down to the football field for COP.

Side straddle hop x 20 IC

Imperial walker x20 IC

Low slow squat x 20 IC

Mountain climber x 20 IC

Peter parker x 20 IC

Merkin x 20 IC

The Thang:

Century club burpee mile: 100 burpees, 4 laps around the track. Break them up however you want, most opted for 25 at each start of the lap. GO.

Flutter waiting on the six.

Line up abreast on the field, 20 sumo squats, bear crawl across the field, sprint back. 20 sumo squats, broad jump across the field, sprint back.

Dolly x20 IC, pistol crunches x20 IC.

Mosey to the Semi-Gloss’s office (I think it’s still his?), for people’s chair. Regular, right leg high, left leg high, regular.

Time for some Jack Webb: 1 donkey kick and 4 air presses, 2 donkey kicks and 8 air presses, etc. all the way to 10 donkey kicks.

Mosey (or sprint if you are Joker, the man has wheels) to the baseball field bleachers for 20 supines, 20 dips, and 20 lunges. Back up the stairs for 10 merkins, loop, rinse and repeat for 3x through.

FIN.

Moleskin:

Thankfully Dollywood sent me a text last night reminding me of my Q that was scheduled back in December. Otherwise it wasn’t on my radar. I was trying to figure out a way to honor my friend Charlie, and aside from having a couple cold ones, what better way than to share in some downPAINment with my F3 brothers. I genuinely appreciate all of the PAX today, the mile and 100 burpee combo was a tall order but the crew was up to the task. Charlie’s quote below is very applicable to the burpees I think. Thank you all for pushing through this one. I know when Rachel is struggling that it is indeed a beatdown.

Obviously the end of May is Memorial Day, but since 2016 the whole month of May has turned into Memorial Day for me and particularly my younger brother, who was best friends with Charlie. I know many of you have people in your life who have given their life in the military service. Try to incorporate the same courage and strength they exuded while in the line of duty in your day-to-day battles, to be a better spouse, brother, significant other, father, friend, co-worker, and community member. That is a way to truly recognize the personal sacrifices of veterans and active military alike.

Charlie lived that way every day, almost always with a huge goofy smile on his face and work hard, play harder attitude. Thank you CIV and Godspeed.

“Anything worth doing is worth overdoing. Moderation is for cowards.” – Charles Keating IV

Announcements:

A couple links on Charlie’s foundation that supports families of those that answer the call to service and the details of his fight:

https://www.charleshumphreykeatingivfoundation.org/

https://en.wikipedia.org/wiki/Charles_Keating_III#Charles_Keating_IV

https://www.washingtonpost.com/news/checkpoint/wp/2016/06/22/new-details-emerge-on-the-heroism-of-fallen-navy-seal-charles-keating-iv/?noredirect=on&utm_term=.e09270a76d40

https://news.usni.org/2016/05/04/u-s-officials-describe-fight-that-killed-navy-seal-charles-keating-iv

 

 

No light bulbs will be changed today

7 PAX for the weekly rendition of ‘speedo season is here, time to get some beach muscles.’

SSH x 15 IC

20 Swings

IW x 15 IC

20 R handed swings

Diamond merkin on bell x 10

20 L handed swings

HALO x 5 each way

Prying Squats

THE Thang:

Round 1: Pyramid with reps of 2, 4, 6, 8, 10, 8, 6, 4, 2:

One arm:

Sprinter stance swings, clean to lunge, snatch, shoulder press

Switch hands, repeat exercises

MARY

Round 2: Pyramid with reps of 2, 4, 6, 8, 6, 4, 2:

Two arm:

Slasher swings to L, slasher swings to R, goblet squat, upright rows, deadlift

Staggered merkin L hand on bell x20

Staggered merkin R hand on bell x20

50 Swings without stopping

20 merkins

Moleskin:

This was definitely harder in person than on paper. Somehow I had scripted the workout to have 3 rounds of a pyramid, which would have required a 5:00am start for that, there’s always next time. I always try to bring something new or different into the KB workouts, and the sprinter stance swings and slashers were that today. All the PAX were genuinely concerned about their sack of ‘taters when I demonstrated the sprinter stance swings, although I’m pretty sure the standard swing puts your junk in just as much risk (or maybe I’m just not as well equipped as the rest of the crew). Either way, everyone seemed to walk away unharmed (however properly disclaimed), but fine motor skills will be greatly affected from that beatdown. My forearms are a mess as I write this. Not much chatter today, as the workout didn’t allow for much more than heavy breathing. I think my choice of rock tunes was much preferred to my gangsta rap last time… apparently everyone can’t relate to coming from the mean streets of Bloomington, Indiana.

Funky Cold – Came in and crushed it, no questions asked! Well done!

Alf – Apparently nursing a hamstring injury… could’ve fooled me as he cruising through the pyramid. Hope to see you back at the bootcamps/runs soon!

Tulip – Flew through the rounds this morning. Must be time for a bigger bell! Thanks for the takeout as we headed into our days ahead.

Swiss Miss – Taking the role of High Tide today with more bells than PAX. Great to see you back at Meathead and grinding hard!

Hoover – I’m pretty sure he sleeps with his ruck on. Does someone who is 6’ 8” and 260ish really need to strap on extra weight? Oh and he is doing the Smokey Mountain relays this weekend. Dude is a beast!

Rachel – Don’t want to say anything too complimentary here as there are rumors swirling about the status of our relationship brotherhood. Average work as usual.

Thanks to Voodoo and Witch Doctor for the opportunity to lead at the best 0.0 in all of F3.

Fast twitch, slow backblast

13 PAX showed up ready to venture out in the new AO, despite the promise of no track work (much to Haze’s friend’s disappointment).

Warm-up:

Quick disclaimer, have yet to hear anything from Runstopper or Joker’s lawyers so I guess it was adequate (each took a digger during the workout, who knew Fast Twitch was so dangerous).

The Thang:

Mosey east up Raintree Ln, south on Providence, right on Alexa to enter Berkeley neighborhood. End at Alexa and Summerston for further directions. Partner up with similar speed and good looks (hard for anyone to match up with Fault Line in a Mich Ultra shirt). P1 runs down Summerston, left on Oak pond, P2 runs down Alexa . Meet in the middle for 10 hand slap merkins, continue the look at a recovery pace. Sumu squat jumps with both hands touching the ground when partners meet back up. Switch directions and meet in the middle for 10 more HS merkins. Wait for the 6 with some MARY. Next round P1 goes down Alexa turning right on Oak Pond and P2 goes down Summerston turning left on Oak Pond. Last round P1 goes Down Oak Pond until they meet P2 going down Summerston. First loop was about .85 miles, second loop 1 mile, last loop 1.2 miles. Gather the PAX and head down Alexa and AYG to Providence (PAX already said they gave AYG but YHC needed to get the crew back by 6:15 for COT with hawk’s nest). 6 miles on the dot.

Moleskin:

Amazingly this was my first Q at Fast Twitch. Not sure how one gets to be site Q with never actually Q’ing, but shows how badly Haze wanted out. Apologies for the late BB, definitely heard some grumbling this week by a few of the PAX. I didn’t realize Haze’s size 9’s were so big to fill… I will get better.

The good thing about this BB being late is I don’t really remember who was there and how they did. And that no one will read it because it is old. Kidding. Sort of. Everyone was out there pushing each other, and I think the new territory was enjoyed by all since they clearly like running fast repeats on hills. Hope you will have me back.

Firemen in training

13 men came to a church parking lot to unexpectedly tug on my fire hose.

Warm-up:

Mosey across campus to Life Center.

COP: 15x SSH IC, 15x IW IC, 15 Low Slow Squats, civilian count merkins:

diamond x10

wide arm x10

shoulder width x10

right leg high x10

left leg high x10

peter parker x10

(Insert grumbling and comments about not having to prove myself here)

The Thang:

Mosey to the North Face for some triple nickel: Hand release burpees at the top x5, loop around the hill to the bottom for 5 lunges each leg, 5 total loops. MARY while waiting on the six, extra special thanks to Purple Haze for the 10 count here… it was out of respect, don’t read too much into it. I swear I didn’t lobby for your Fast Twitch Secretary Site Q title.

Mosey to the rock pile by the baseball fields to select a “lifting rock we are going to move.” Mosey with the rock to the avenue of the trees where we were greeted by two 55 pound fire hoses, neatly laid out and ready for fun. PAX split in 2 groups, one person drags the hose to the first light (unless you are Rachel and Brilleaux who had to show us all up), rope pull with alternating arms, then take the hose back to the group. While the group is anxiously waiting their turn with the hose they will perform the following with the rocks:

Shoulder raises x20

Squat thrusters x20

OH press x20

Tea bag squats x20

Tri extensions x20

One legged RDLs x10 each leg

Everyone got a turn with the hose and 3 rounds of rock work in.

Return the rocks, 10 Right arm staggered merkins, 10 left arm staggered merkins, 10 christian laetner merkins, 10 regular merkins. Mosey back to launch, 5 burpees OYO, DONE.

 

Moleskin:

Glad I was able to introduce a majority of the PAX to my fire hoses, courtesy of Gypsy. I will say that this was my 4th workout with them, and they never disappoint and are always good for a beat down. If anyone would like to borrow them, let me know, as the M would love to see them out of the garage. Some good chatter today with highlights being McGee’s butt rash and making fun of Haze. McGee is asking for his kid, or so he says. Sounds just like asking for a friend, just sayin’. Don’t take it personal Haze, I always said if people don’t make fun of you they don’t like you.

Several forms of comments this morning about this not being my first Q, nothing to prove, etc. Thank you all for the flattery, I sincerely appreciate it. I know there are numerous times in the middle of the workouts that we all question why the hell we wake up at the time we do to put ourselves through continuous torture, and there is never a doubt in my mind that it is to mentally and physically better each other through the brotherhood that is created by the shared downpainment. In my mind there is no better way to start the day and I truly appreciate each and every one of the PAX.

Thanks to McGee for the takeout and the opportunity to lead these fine young men.

Announcements:

Pray for the Bout Time’s family as they head off to Nashville and are about to start a marrow transplant from his 5 year old sister Caroline. Amazing courage and selflessness shown by her.

F3 license plates – need at least 300 to gain approval:

https://f3.mudgear.com/products/f3-north-carolina-license-plate-application

 

 

 

 

 

March madness at Rock Zero

8 men delayed Irish coffee and grinded out a grisly workout in possibly the best weather seen YTD.

Warm-up:

Indian run lap with the 6 doing 5 3 burpees for a loop around the Calvary campus (props to Marlin for starting with 5 but fessed up to doing only 4).

COP: 15x SSH IC, 15x IW IC, 10 Low Slow CDDs (definitely new, not sure if it was appreciated) 15x Low Medium Speed Squat IC, 10 Peter Parker merkins IC, 15 low Plank Jacks IC.

The Thang:

Mosey to the basketball hoops where YHC asked if we had any ballers on hand. Unsurprisingly, no one spoke up, but being that we were right in the middle of March Madness, basketball had to be incorporated. One member of the PAX was given the choice to step up and shoot a layup, free throw, or beyond the arc with appropriate risk-rewards laid out.

First shot was for burpees:

Layup made =10 burpees, missed = 12 burpees – McGee was obviously a LAX bro, not a baller

Free throw made = 7 burpees, missed = 10 burpees

3 pointer made = 0 burpees, missed = 15 burpees

Mosey to rock pile by front entrance and select a lifting rock. Mosey to parking adjacent parking lot (more grumbling) with 8 islands. Curl to press and squats x10, run to end of lot and back, move rock forward one island and repeat til the end. Mary while waiting on the six and lunge walk/mosey back, alternating at every island.

Mosey back to basketball hoops for another shot. This time the shot determined what exercise was done while PAX take turns doing battle ropes x15 each arm, 2 rounds through.

Layup made = Mary, missed = Plank

Free throw made =Plank , missed = Suicides – Marlin looked like he has the touch, rimmed out

3 pointer made = Rest, missed = Suicides with burpees

Partner up: P1 to the playground for pullups x10, P2 to the hotbox for 20 dips, 10 jumps up. Meet in the middle for 10 HS merkins. Repeat 3x through.

More hoops action:

Layup made = Run North Face and around 2x, missed = run North Face 2x with CDD’s at the top

Free throw made = Run North Face 1x with CDD’s at the top, missed = Run North Face 2x with CDDs at top and Sister Mary Catherine’s at the bottom

3 pointer made = Run North face 1x, Missed Run North Face 3x with CDDs at top and Sister Mary Catherine’s at the bottom

Let the PAX have 2 shots, here, and surprisingly no one took the potential no risk all reward 3 pointer. Iron horse missed the J from the charity strip but Rachel saved the day with a soft layup off the glass.

Mosey to rock pile by the ball fields for 10 OH press, 10 tri extensions, and 10 bent over rows, 2 rounds.

Mosey back to parking lot, DONE.

Moleskin:

Apparently Rock Zero was confused for the new AO Fishing Hole this week, as we saw 3 Respects in the group. I’m not sure if it’s props to them for crushing the workout as good and if not better than the rest of the PAX or a message to the others to push harder (probably both). The old guys definitely had the better form throughout… although that isn’t saying much. Fun to mix in some basketball being that we are in the middle of the tournament, just not sure if I would want any of these ‘shooters’ today as my 2-guard with the game on the line. The burpee call on the warm-up is never well received but also doesn’t allow for much in the form of grumblings either. Glad to deliver some downpainment to start off St. Patty’s day right, you all earned those green cervezas today.

Thanks to McGee for the takeout and thanks to Boerewors, Flipper, and Hoover for the opportunity to lead these HIM.

 

 

 

 

Final Countdown: Timed Mile

13 Goats gathered for a final round of timed mile training, in spite of being without both of their fearless leaders.

Warm-up:

Disclaimed, with emphasis that YHC is nowhere near the professional of Slim Fast or Retread.

Mosey south on Strawberry to Rosecliff Dr, turn around at the ½ mile marker manhole and back to the SCMS parking lot for dynamic stretching. Dynamic being the key word, since YHC introduced several different exercises that the PAX were questioning. The hackey sack and skipping exercises were clearly the crowd favorites.

The Thang:

2x200m with 200m recover

2x400m with 400m recover

1x800m with 400m recover

2x400m with 400m recover

2x200m with 200m recover

Collect the 6, jog back up to parking lot for COT.

Moleskin:

Today marked the last Mountain Goat before the timed mile, so YHC wanted to get a good mix of speed/leg turnover sandwiched around a longer threshold interval. A couple of keys that YHC wanted the PAX to focus on was really utilizing the recover legs in order to put in the work on the intervals. If you aren’t allowing the legs to get the recovery, your performance on the intervals will be slighted and the workout loses its purpose. Another challenge YHC posed, was to try to run even or ‘negative’ splits on the final 6 intervals (run the 400m and 200m after the 800 at equally fast or faster times than at the beginning of the workout). The purpose of this was to simulate the feeling of the last ½ mile, when the legs are tired, there is lactic acid building, you are gasping for air, and need to gut it out and really mentally and physically push yourself to hit your goal time.

Everyone put in solid work today and I will be looking forward to the results next week. It was really great to see the all of the PAX push themselves through this beatdown.

Tclaps to Goonie with a pre-run as he is on the homestretch of P200 training and to Citgo for the extra 2x200m intervals.

Thanks to Slim Fast and Retread for allowing me the opportunity to lead these fine men today.

Announcements:

For those of you that missed out at Brolympics or want to improve on your time, the timed mile will be Friday, 3/16.

 

 

 

 

 

Bear Crawlapalooza

18 men (1 FNG – Slide Rule) weren’t fazed by threats of excessive bear crawls and posted at the hottest AO in all of Waverly.

Warm-up:

Disclaimer given, focusing on an apology for the impending groundwork to be done and one last recommendation for gloves.

Lap around construction on the south down Ardry Kell, to Waverly Walk Ave., to Southmore Dr and back to launch, stopping at each road for ascending burpees starting with 1. PAX were less than thrilled with the early burpee call.

COP: 15x SSH IC, 15x IW IC, 15x Low Slow Squat IC, 15x Mountain Climbers IC, 15 Plank Jacks IC, 10x staggered Merkins with corresponding foot high on the left and the right.

The Thang:

Mosey around campus to the shiny new and empty parking deck. Run hard on the up ramp, on the flat ramp walking lunges halfway and bear crawl the other ½. Backwards up the up ramp, partner up with partner carry ½ way and wheelbarrow the other ½. Run hard on the up ramp and flapjack on the partner carry/wheelbarrow.

Grab some wall and 50 shoulder raises IC while waiting on the six. Round of MARY with Box Cutters, Freddie Mercury, CVVs, and Pistol crunches.

Head back down the ramp, this time running on the flats and doing the exercises on the down ramps and MARY at the bottom while waiting on the six. Surprisingly no injuries were sustained.

Mosey to the parking lot immediately next to the parking deck for the Beast. 6 exercises at the 6 light poles, 6 reps, 6 times through. When getting back to the start to begin the next round, bear crawl from light pole 2 to 1. Exercises were:

1 Knee slap jump squats

2 CDD

3 lunges to the left

4 Diamond merkins

5 Lunges to the right

6 Burpees

Had to call it early, most got through 5 rounds of the beast, other than Rachel and Ocho Cinco who got all 6 – BEASTS

Mosey back to launch for COT.

Moleskin:

YHC had never posted at the Cerberus before so a little site recon was necessary a few days before. The possibilities are endless with an AO like this, although I couldn’t get away from the parking deck… I have also not posted where that has been incorporated either. This workout was very shoulder intensive and for that the PAX can thank Tolkien and Thin Mint. YHC possibly had the most unimpressive part of Brolmpics recently, on the bear crawl portion of the final event. It basically started with a Pete Rose slide on the wet grass and ended looking like a toddler learning how to crawl with one arm behind its back. Rightfully so, Tolkien and Thin Mint jumped at the opportunity to encourage me call me out mid crawl and haven’t let me live it down to date. I made the comment on twitter that my next Q would be nothing but bear crawls… while this Q wasn’t entirely bear crawls, it sure seemed like it. Hope everyone enjoyed the pain as much as I did. Not surprised Tolkien and Thin Mint didn’t post.

YHC really enjoyed this AO and getting to mix it up with F3 guys from SOB, UC, and A51. If you haven’t made it out to Cerberus yet, make it a priority one Friday AM. Nice weekly convergence of all regions looking for a good beat down. Great to see a FNG (Slide Rule) out there today, welcome and hope to see you again soon!

Thanks to Snowflake for the takeout and thanks to Alf, Argonaut, and Transporter for the opportunity to lead.

Announcements:

F3 Service Opportunities, The Sandbox: A partnership formed between two great organizations to give the men of F3 the opportunity to serve and make an impact in the lives of families in need. http://f3southcharlotte.com/2018/03/02/the-sandbox-is-here/

 

 

 

 

 

Presidents Day is a Holiday?

9 men (1 FNG – Zekeface) shrugged off the 50% chance of rain forecast and started their week with a little bit of downpainment.

Warm-up:

Adequate disclaimer for a FNG, putting all liability on site Q Pop Tart.

Lap around the parking lot, SSH x 15 IC, IW x 15 IC, LSS x 15, Peter Parker Merkins x 10, plank variations.

The Thang:

As soon as YHC headed towards the grass and off the pavement, subtle groans were let out upon which I told the PAX if they were posting today they should have expected to get a little wet. Mutiny was averted and the loyal PAX followed to the rock pile.

Select a dry muddy rock that you wanted to get to know well and mosey back to the dry pavement for some burners:

10 OH press

10 tricep extensions

10 curls

10 squats

10 lunges each leg

Repeat for descending reps of 9, 8, 7, 6.

Rockies introduced – Rockies are burpees with a rock, and instead of jumping with hands overhead at the end do an overhead press. I borrowed from Rachel’s Q a few weeks back who took a page out of a Thin Min Q @ Anvil.

Suicides with 5 rockies at each of the 3 stations. Once finished, resume burners starting with reps 5,4,3,2,1.

Complete another set of rockies back to starting point. Gladly return rocks.

Mosey to playground with 1000 tires and a random boat and partner up. Partner 1 does 10 traveling merkins on the tires, 10 toe taps each foot on the tires, 10 traveling merkins the other direction, and 10 toe taps the other direction. Partner 2 moseys to front playground and does 10 pull ups, 15 donkey kicks, 15 dry docks, and holds people’s chair until partner taps them out. Flapjack and repeat 3x through.

Burpees for last 35 seconds, I think McGee got 43 in before the bell.

Moleskin:

It was a great crew again at the Matrix this morning. 8 seasoned veterans and 1 FNG ready to put some work in to start off the week on a good note, despite wet conditions, Presidents Day (it’s still a thing? Pretty sure school was in session), and YHC being the Q. Impressive.

McGee, Orange Whip, and Rachel leading the charge as usual, making every exercise look too easy. Pre-run for you all next time. Great to see Arena back out again and hasn’t lost a step. Huggie Bear putting solid work in time after time. McGee was quick to note that Lex Luthor’s form was picturesque, and we all took a minute to stop and admire his squat and lunge form – great stuff. As we were warming up it looked like a crew member from Deadliest Catch was going for a jog but no, it was O’Tannenbaum making his way to meet up in his bright yellow rain slick. Since it didn’t rain at all I’m pretty sure it just ended up being a wrestling sauna suit, but that didn’t faze OT as he breezed through the workout.

Shane Freeman was the FNG today. Cowboys fan (Ezekiel Elliot), Duke fan (Ratface Coach K), and somehow not a Yankees fan… so Zekeface it is. Much respect for coming out on a coldish, wet, Monday, and even more so for crushing the workout. Hope to see you out again soon!

Thanks to Orange Whip for the takeout and for Pop Tart and Squid for giving me the opportunity to lead these men!

Announcements:

Prayers and thoughts for Benny

Prayers for Bout Time’s family and son Jennings: https://www.caringbridge.org/visit/jenningspalmer

BrOlympics this Saturday, 2/24: http://f3southcharlotte.com/2018/01/11/2018-brolympics-2-bro/

 

 

 

 

 

Earning the tryptophan crash

Sorry for the late post, better late than never I guess. Thanks to Wingman for setting up my ability to finally post BB’s.

8 PAX smartly decided in order to enjoy more turkey day food and drink; they would need to punish themselves a little beforehand.

Warm-up:

Quick but according to one unnamed, PAX ‘best ever’ disclaimer and we were off.

Mosey to teacher’s parking lot for token warm-up:

SSH x 20 IC, IW x 20 IC, LSS x 15 IC, Mountain climbers x 20 IC, Various planks, Burpees x 5.

The Thang:

Mosey to Davie Park, stopping at each light for 11 variations of the Merkin x10 reps:

  1. Regular
  2. Wide Grip
  3. Close Grip
  4. Diamond
  5. Left arm forward
  6. Right arm forward
  7. Hand release
  8. Clap – dually noted that this should have been first
  9. Left leg high
  10. Right leg high
  11. Peter Parker

Descend to the bottom of the hill at the entrance. Mosey to the top, perform 7 burpees, back down for Dolly x30. Repeat with Flutter x30 and American Hammers x30.

Mosey towards the playground and select a lifting rock:

Squat and press x 20 – mosey to entrance gate and to back playground for Pullups x10

Bent over rows x20 – mosey to entrance gate and to back playground for Dips x 25

Lunges 10x per leg – mosey to entrance gate and to back playground for Step up 10x per leg.

Mosey back to the entrance and do one final round of 7 burpees at the top.

Mosey back to camp, 7 jump squats at every other light, with 10 merkin variations in between (much to the PAX chagrin).

Upon arrival at SCMS parking lot, basketball hoop suicides with backwards running to the start line x2.

90 seconds of protractor until 6:15.

Moleskin:

Solid crew out this morning, assuming most of the motivation this morning was to offset Thursday’s activities, or lack thereof. On our field trip to Davie Park, we didn’t realize how illuminated the road was… lots of merkins in short order. Header made the hill/burpee combo look easy.  Chin Music led the charge on the push-ups.  Dollywood didn’t even break a sweat, will challenge you more next time! Cheese Curd was able to point out the many flaws in the Q while cruising through everything (yes, the 2nd round of suicides was filler – your fault for finishing everything so fast). Geraldo got out of rucking form and dominated bootcamp. Good to have Enron in A51, was posting more recently in UnionCo and came out and got after it. Hope to see you in more A51 workouts soon! Jet Fuel is captain consistency, always getting it done from start to finish.

YHC is incredibly thankful to be asked to lead by Dollywood and Smokey, and an even more thankful that you all followed.

Thanks to Header for the takeout.

Announcements:

A51 Holiday party – http://f3southcharlotte.com/2017/11/02/area-51-christmas-party-2017/

Joe Davis run – http://f3southcharlotte.com/2017/11/02/area-51-christmas-party-2017/

No Running, No Mary – This is Meathead

8 PAX conceded to the pre-blast warning of logging 0.0 miles and instead wailed on their pecs and soccer arms.

Warm-up:

Brief disclaimer, focusing more on a warning of the music about to be enjoyed for the next 45 mins.

SSH x 20 IC, IW x 20 IC, 2 Handed swings x20, 3 x Halo each direction, prying squats, Burpees x 5.

The Thang:

Round 1

20 2H swings, 20 merkins

20 Left handed swings, 15 merkins

20 right handed swings, 10 merkins

20 alternating swings, 5 merkins

20 2H swings

Round 2

10 x Suitcase deadlifts on L, 10 x Suitcase deadlifts on R

10 x Sprinter stance one arm swings on L, 10 x Sprinter stance on arm swings on the R

10 x Snatch

Repeat 3x

Round 3

10 x clean and press on L, 10 x clean and press on R

10 x side lunges on L, 10 x side lunges on R

10 x Upright rows

Repeat 3x with 8x cleans, 6x clean, all other reps 10x

Round 4

Swing, catch, squat and press x 10

10 x Curls

10 x Good mornings

Repeat 3x

Finisher

25 swings/25 merkins

Moleskin:

Solid crew out this morning getting after it, and I am definitely getting more and more sore as I write this. Focus of this workout was to swing/lift a lot of weight with no real breaks, no Mary, and no miles logged. Having the gangster rap absolutely helped everyone get through the workout. I think it’s safe to say my music selection was a first for Meathead (and quite possibly a last). YHC tried to throw a few new moves in today to keep things fresh, with the sprinter’s stance swings and the swing/catch/squat/press move. Those definitely brought the pain. Hopefully everyone got their money’s worth today.

Rachel is always crushing the workouts, running, boot-camps, bells, you name it.

High Tide put in some extra work early with a pre-run and was so kind to let YHC borrow one of his 78 other KBs.

Blazing Saddles was un-phased by the workout. More burpees for you next time to start.

Good to see Prohibition at Meathead, who unquestionably enjoyed the music.

Soul Glow was putting in some hard work this morning from start to finish.

Arena is a Meathead staple and it shows.

Voodoo couldn’t possibly swing a bigger bell, keep it up!

YHC really appreciates Voodoo and Witch Doctor asking me to lead such a stellar crew.

Thanks to Arena for the takeout.

Announcements:

A51 Holiday party – http://f3southcharlotte.com/2017/11/02/area-51-christmas-party-2017/

Joe Davis run – http://f3southcharlotte.com/2017/11/02/area-51-christmas-party-2017/