Author Archive Run Stopper

Wolf-Man Bares His FANGS

18 brave souls posted this brisk morning at the Rock, one FNG.  Everyone was abuzz wondering what Wolf-man had in store for his debut Q

 

 

 

1st half – Wolf-man Q:

Run to front parking lot
– Side Straddle Hop x 20 ( in cadence )
– Squats x 20 ( in cadence )
– Staggered Merkins x 10 ( in cadence ) each arm
– LBC’s x 10 ( in cadence )

Run to soccer fields ( far side )

3 sets of running the full length of field:

– 1st Set: High Knees then sprint back: x 20 Merkins ( Stay in position until everyone finishes )
– 2nd Set: Wolfman Shuffle then sprint back x 20 Lunges ( 10 each Leg )
– 3rd Set: Sprint down & Back x 20 Burpees

Split group into 2 lines:

– Do Indian runs back to original launch location: Run Stopper takes over!

2nd half – hand over to Runstopper

Jog to far entrance of the parking lot – Partner up for some catch me if you can: 

• 3x reps as partner takes off.  chase, tag and pass as partner completes 3x reps and gives chase.  full loop.
• Round 1: 20x Squats
• Round 2: 10x Merkins
• Round 3: 20x Mountain Climbers

Circle up in the middle for the Dirty McDeuce (thanks Fa So La). 

• 12x: Merkin, Dolley, Mountain Climber
• 12x: Diamond, Flutter, Rock Hopper
• 12x: Dry Dock, Russian Twist, Stump Jumper
• 12x: Wide Arm, Knee Up, Makhtar Ndiaye

Naked Moleskin:  Virgin Q, Wolf-man brought the pain as promised, he was a little nervous but did a great job issuing the pain! Although he was trying to sing some song to help settle his nerves!  can you say, DONT CALL AMERICAN IDOL, BRO! Perhaps it was the Wolf-man Shuffle, or the mile long sprint to the top of the hill, either-way he did a great job!

How about Snake Bite! Dude drew the short straw by selecting me (Runstopper) as his partner for catch me if you can.   He held his own, but the third loop around, he said  as we began, RS you go… and I will see you here at the end!  Solid work, Snakebite!

So Urkel was re-naming today, keep in mind this rarely happens at an F3 workout.  Typically it happens if the guy is wanted by the FBI, Homeland Security or some other Government agency but today it occured because the man was a MONSTER out there!  and left today’s workout as Bloody Sock!   

 

 

 

PreBlast – The Rock; Jack Webb just called on my cell and he is NOT HAPPY.

PreBlast for the Rock at Calvery….The  PAX may have to endure at least two sessions in the first half the workout.  Just sayin’ be prepared for #anupperbodysmokefest….  MC has the second half and has his own kind of madness only a guy named Mall Cop can bring!

Flag will be planted at 0645. Music will be playing in the background, maybe a little Disturbed and our F3 anthom, Sail by Awolnation to help prepare the PAX for the 0700 launch. 

Aye, 

Run Stopper

Merlot vs Jack Webb

43 Pax with 4 FNGs and 6 Double Downers assembled for a classic beatdown.

Runstopper Lead:

• Mirkins x25 in cadence
• LBCs x20 in cadence
• Mountain Climbers x20 in cadence

Jog to Far Side of Soccer field

 JacK Webb

• 1 merkin x 4 arm raises
• 2 merkin x 8 arm raises
• 3 merkin X 12 arm raises
• 4 merkin X 16 arm raises
• Continue until 12 merkins x 50 arm raises (yeah math a bit fuzzy, but that was the merlot showing its ugly head from the night before)

 Line Up along infield line

• Broad Jump then 1 berpee
• Broad Jump then 2 berpees
• Broad Jump then 3 berpees
• Continue for 40 yards

 Lunge walk back to infield line, slow and steady #formbestwhenuslowthepax

 Line Up along infield line in a squat

• From a squat position – move only right leg forward, side and back
• Stay in squat position – move only left leg forward, side and back
• repeat for 2 minutes

 Tiger Rag Lead:

 Mosey to parking for Mary

• One-legged Dolly x 10 (Hold ’em)
• Other-legged Dolly x 10
• One-legged flutter x 10 (Hold ’em)
• Other-legged flutter x 10
• One-legged Flutter Dolly x 9 (Hold ’em)
• Other-legged Flutter Dolly x 12 

Focus on Form

• Slow Squat Jump x10 (3 count to bottom of squat.  Hold. 
• Jump x 7, Jump Knee Tucks x 3)
• Slow Merkin x 10 (3 count to bottom, aka 6″.  Hold.
• Explode back to perfect plank)
• Squat Touch Switch x 20

 Mosey to Entrance 4

• Sprint hill, then 10 perkins. Too many pax.  Half to rock pile for something led by Stone Cold. 
• The rest back to the bottom of the hill.
• Backwards sprint up hill, 10 diamonds
• Long stride (almost bounding) sprint, 10 wide arms
• Backwards long stride sprint up hill.  
• Switch groups.  Repeato.
• Mosey to shovel flag.  

 COT Moleskin

Mall Cop tossed a little fuel on the fire, by asking Runstopper is that all you got on the Jack Web! Causing a few more to be added to the count! #talkbadaboutjackugetjacked 

Ocho Cinco sporting the new work uni from Ben & Jerry’s.  #TootyFruity  #rainbowsprinkles Nice of Bulldog to loan his race jersey to Hops’ 2.0, Barqs.  Perfect fit.  Welcome to FNG Blue Mold, a Nibbler EH. 

btw, JACK WEBB WON MERLOT STAYED DOWN

 

 

 

Pre-Spartan Warm-Up

21 strong and willing men gathered in the shadows of the Rock on this pre-Spartan Sprint workout.

 

 

 

 

 

 

QIC: Run Stopper

Side Straddle Hops in cadence x50

• Mirkins in cadence x20
• Slow Squat in cadence x30
• LBCs in  cadence x20
• Wide Arm Mirkins in cadence x20
• Mountain Climbers in cadence x20
• Star Mirkins own count x20
• Diamond Mirkins in cadence x10

Jog to soccer field

Number off 1, 2

• #1  Broad Jump/Mirkin – down and back
• #2 Squats 

Pancake/ repeat

• #1 Bear Crawls down and back
• #2  Squat

Pancake/ repeat

Plank Up – Tunnel belly Crawl x2

Partner Up #1, #2

• 1 hold hands out waist-high
• 2 alternating knee ups to touch #1 hands x20

Pancake

• 2 hold hands out waist-high
• 1 alternating knee ups to touch #2 hands x20

Pancake

• 1  hold hands out waist-high
• 2 double knee ups to touch #1 hands x20

Pancake

• 2  hold hands out waist-high
• 1 double knee ups to touch #2 hands x20

Belly Starts – Suicides – All x2

 Jog to pavilion 

Peoples Chair  / alternating (lift leg) 1 minute

BALLS _TO_THE_WALL

• 45 second hold – reset
• 5 Mirkins

Bench work

• 20 SILENT Jump ups
• 10 step-up’s (10 each leg-switch)
• Dips

Runstopper and Mrs. SAT NIGHT SPECIAL

• Partner up #1, #2
• #1 Plank
• #2 grab Legs of #1 squat and shoulder press legs above head while #1 performs a mirkin x20 each

pancake / repeat

Jog to Kitty Litter

• Separate #1’s and #2’s each group performs the following:
• #1 wheel Barrows #2 Squats

PANCAKE

• Bear Crawls to end of Kitty Litter and back

PANCAKE

• Suicides #1 tag #2 x2

T-calps to TR on his saturday morning #doubledown. Many of the guys thought you were in the fart sack, i knew better.  What was up with Mall Cop today, dude was on fire, especially in the plank tunnel – belly crawls.. its like he was chasing some kid who just shop lifted at SouthPark Mall!

Extra shout out to FNG, low tide today good job B. Morgan.  You made High Tide proud!

Aye, is that Really the ROCK?

26 men (4 FNGs) faced an uncertain start, but Mall Cop stepped up to issue an beatdown for the first half workout at the Rock!

QIC,  Mall Cop

• Mirkens in cadence x30
• Burpee ladder: Sprint hill, 1 burpee, sprint down repeat to 7 burpees

Bench work:  x3

• 20 Jump ups or step up (if RUCK)
• 20 Dips
• 20 incline mirkens

Tiger-Rag Special:

• 1 mirken, 4 shoulder raises
• 2 mirkens, 8 shoulder raises
• 3 mirkens, 12 shoulder raises
• continue until reach 10 mirkens, 40 shoulder raises

Second half QIC, Run Stopper

Salt Lick did a quick run to gather the shovel Flag for the indian run. We had a nice 2 mile run down Hwy 51 to Elm, ran to The Greenway, across Rae up to entrance #4 at the Rock.  We were greeted with honks and hoots from drivers, felt VERY patriotic and gave the men much needed strength to push on!

Twice up and over the Rock.  Illustrated below in a series of photos which speak for themself:-) Good teamwork by all!

Formed three lines for a 100 meter sprint relay.  The winning team would be rewarded with 25 Burpees… the two non-winning teams would embrace the hurt by doing 50 Burpees. 

  Naked Moleskin:

Okay the guys were razzin’ me for my 3/4 length tights, but they did the job. Perhaps they will make an appearance again soon!

Joker and Mall Cop rematch on the spint…betting will be permitted.

 

Granny, is that you?

11 men assembled in the shadow of Calvary Church ready for battle.

 The Thang:

1 mile Jog to McAlpine elementary 

1. Side Straddle Hops x25
2. Merkens x25
3. LBC x25
4. Mountain  Climbers x25

Jog to Playground

1. Plank Railing Traverse 
2. Bear Crawl underneath

REPEAT ABOVE x3 times

1. Pull Up x10
2. LBC x10
3. Merken x 10
4. Mountain Climbers x10 

REPEAT ABOVE x5 times

1 mile Jog Back to The Rock

Bench Work

1. Bench Jumps from 3/4 stance x20 
2. Dips x20
3. Decline Merken x20
4. Step up  x10 each leg
5. Balls to Wall Merken x5

REPEAT ABOVE x3 times

Mall Cop takes over and bust out with a GRANNY workout!!!!

Granny

• pax 1 in old fashion sit up position while pax 2 holds his feet. 
• Pax 1 does sit up’s AMRAP (as many reps as possible) for 30 seconds, then holds in a 45 degree angle for 15 secs, look to the sky for 15 more secs, arms up over head 15 more, arms back down for 15 secs, then AMRAP for 30 more secs. Flapjack

Rest of Mary

• All in cadence Flutter x 20, hold em 6″
• Dolly x 20
• LBC x 20
• Rosalita x 20
• Mason Twist x 10 

 Naked Moleskin: Granny showed up today, thanks to Mall Cop.  He brought some much needed pain to our 8 minutes of mary — he dug deep to bring the pain to our already smoked PAX.  Ninja Turtle, my 2.0, was training for the Holy Angels Wrestling tournament at Bojangles arena next weekend, so he brought the heat by pushing through the pull up’s like he was playing a game on his WII console. T- Claps to my boy, you did well today. Now go forward and prosper.

No doubt about it DK and Stone Cold were also on FIRE!  Up front as always during the mile jog to and from McAlpine elementary but of course doing it with a ruck.  No joke, you two are feakin’ #BADASS!  And I can’t forget about Bug Eater, dude said his legs were light and it showed on the jog back to the Rock, the steady climb home was no issue for him..#bugeatersmokedit. Stong Work by all!!

 

20 strong gathered in the shadows of Calvary Chuch this chilly first day of December!  Far Side started the pain with a

COP
SSH x 30
Imperial Walker x 20
Mountain climber x 20
Merkin x 15
LBC x 20
Squat x 20
Indian run around soccer fields
Tabata circle squats
20 seconds as hard as you can go, 10 second rest – repeat 8 times
Lap around the field
Tabata circle – rotate between merkins and berpies
20 seconds as hard as you can go, 10 second rest – repeat 8 times
LBC x 20

Second half of #painment came from Run Stopper:

Bench Work – own count

• Step Ups x20 (10 each leg)
• Decline Mirkens x25
• Bench Jumps x20
• Dips x20
• Balls to the Wall Mirkens x10

REPEAT 3 TIMES…

• Recover with sitting on the Wall
• Arms above head
• Raise Right Foot — hold 25 seconds – release
• Raise Laft Foot — hold 25 seconds – release
• Raise Heels — hold 25 seconds – release

Jog to Playground- split up into 3 groups – Attack Tree Stations

• Station #1 – overhand Swing traverse.. hand over hand monkey bar:-)
• Station #2- Swing Leg-in’s x20
• Station#3 – Pull Ups x10

REPEAT 2 TIMES…

Jog to K-9

• Sprint to top of K-9
• Burpees x10
• Sprint to base of K-9
• Squats x10

REPEAT 3 TIMES…

 

MoleSkin — since im not as verbose of some of my other F3 QICs I didn’t want to go without posting something here so here goes:

• Far Side – had a little difficulty getting his Iphone app to work for the #Tabatiakickuintheass workout.. in fact, consensus in the group was that he was texting his wife, something about how much he missed her…Im not for sure
• Hops showed up with a well-shaped moustache… Word is he was being cast for the next Borat Movie. Filming will commence in January. Hops joked that his wife said it was coming off later that morning, but I think it rocked man!
• Hacker apparently brought along a colleague aka his kid… 11-year-old Shuffle… kid was sick! Keep it up, shuffle – Ninja Turtle will need some competition soon.