Author Archive Tiger-Rag

More Skunk in a Bag

Thirty two men (incl. 2 FNGs) stood in place for 45 minutes.  Then we went home.

WARM UP

  • SSH x30
  • Imperial Wokkas x 20
  • Perfect Merkins x 10

THANG

All Evolutions on your own (OYO), good form, modify as required

1ST EVOLUTION

  • 10 burpees / 50 2-handed swings
  • 20 burpess / 40 2-handed swings
  • 30 burpees / 30 2-handed swings
  • 20 burpees / 40 2-handed swings
  • 10 burpees / 50 2-handed swings

2ND EVOLUTION

  • 10 burpees / 20 goblet squats
  • 15 burpees / 15 goblet squats
  • 20 burpees / 10 goblet squats
  • 15 burpees / 15 goblet squats
  • 10 burpees / 20 goblet squats

3RD EVOLUTION

  • 10 burpees / 20 Russian twists
  • 15 burpees / 15 Russian twists
  • 20 burpees / 10 Russian twists
  • 15 burpees / 15 Russian twists
  • 10 burpees / 20 Russian twists

6 MIN of MARY, etc.

  • Flutter x 20
  • KB Dolly x 15 (KB arms extended)
  • KB Press Rosalita x 15 (as the name suggests)
  • KB Press x 21
  • Renegade Row x 5L/5R

COT

MOLESKIN

  • Skunk in Bag was so well-received last time out, I was sure the Pax would love an encore.  Skipped the ring run in deference to my swolt knee but we managed to get the heart rate up, I think.
  •  We covered maybe 100 feet today but every one of those 45 minutes was like sprinting through Jello.  Just awful. BUT:  workouts like this is why every one F3’s Mud Run teams finished in the top 10%.  Very few have the mental toughness to work out this hard.  Nice work out there, gents.
  • Kotters to Nibbler, coming down to pick up some books for the Billingsville kids. Smart move asking about the amount of running before shouldering the 40 lb weight vest.  My guess is that next time he’ll ask about the burpees as well.  That’s pretty strong right there.
  •  I was deep in the #painbox most of the workout, but from what I could tell everyone seemed to enjoy themselves.  Quiet, even from Nibbler (in between requests for 10 counts).

TR out.

Addition By Division

Twenty six big, hairy American winning machines layeth the smacketh down at Area 51’s newest workout, The Maul (even though we are meeting at a power center, not a mall…just play along).

WARM UP

  • Mosey to the parking lot (one of just a few paved spaces in our new digs)
  • SSH x 20
  • I-Walker x 20
  • Slow-Mo Squats x 25
  • Perfect Merkins x 10
  • Mosey to wall (good morning to Matlock, passing in the Benz)

THANG

  • 11’s:  Wall Jumps / Dips
  • Walking plank around portion of fountain.  Left, then Right.
  • 50/50’s:  50 yard sprint/10 merkins, repeato up to 50 merkins
  • Mosey to loading dock, U-Turn so as not to rouse the #SleepingTrucker.  Sweet dreams, Rubber Duck. Mosey to dew-covered, steep hill at back of theater.
  • Let us contemplate steep hill with a 2 minute People’s Chair
  • Old School Jacob’s Ladder:  1-7 burpees.
  • Abort Old School Jacob’s Ladder.  Men down!  Abort!  Back to loading dock in silent mode, like a Prius in space.
  • Speed Bump Burpees.  Sprint to Speed Bump, 5 burpees.  Six speed bumps.
  • Circle up and hold 6″ waiting for Mary.

MARY

  • Low/Slow Flutter x 15
  • Slow Dolly x 15
  • Slow Rosalita x 16
  • One legged flutter dolly x 10L
  • Other-legged flutter dolly x 11
  • LBC x 16 (legs at 90 degrees, uncrossed)

FINISHER

  • Speed Bump Mosey Sprints:  mosey to 1st bump, All You Got to 2nd, mosey to 3rd, AYG to 4th, repeat.
  • Plank to regroup
  • Mosey back to start
  • Test run of next week’s hill x 1 (Success)

COT

MOLESKIN

  • F3 is free, but not cheap.  It costs you sleep.  It costs you comfort.  It costs you pride (but builds it at the same time).  And despite that–or perhaps, more accurately, BECAUSE of it–twenty six men gather to run around in the Target parking lot.  You wouldn’t come if it wasn’t hard.  This is a good thing.
  • 3x Claps to all who supported the new effort.  Last week’s count at DV was 50.  This week’s Wednesday counts at 59.  Addition by Division.
  • More Russian chauffeurs spotted at A51.  Thanks to Peekup Andropov for hauling the 2.0’s, Infield and Manners, to and from the workout.  Perhaps sensing a emotional car-jacking, Andropov peeled out of there on two wheels.  Come join us next time.  It’s free….
  • Trending: Open Pit Action (OPA) shirts.  Baracus yesterday, Brown today.  Pose Down Season approaching.
  • Radar must have spiked the Grape Ne-Hi with some 5 hour energy.  Killing it on the Speed Bump Sprints.
  • Most were secretly hoping to see someone go in the fountain during the 11’s.  Some not so secretly hoping.  Agree with Sprague–those walls were not regulation (though not as bad as C-Rock).
  • Welcome to (yet another) Bananas EH: FNG Strawberry (last name Fields).  Your lifelong dream of doing sprints in a loading dock have been fulfilled.

ANNOUNCEMENTS

  • HDHH at 1800 – 1930 at Vintner’s Wine Market at Arb.
  • A51 Convergence at The Rock Saturday, 0700 – 0800.  NO WORKOUTS at Stonehenge or Area 51 (McKee) on Saturday due to Mud Run.

Soft Launch: New Wednesday Workout

Addition by Division.  Breaking your routine.  Starbucks and Chicken Minis.  All good reasons to post at STONECREST tomorrow for the soft launch of the Wednesday workout.  All Pax welcome.

Details:

    • SOFT LAUNCH:  WED, APRIL 24.
    • STYLE:  Boot camp.
    • TIME:  0530 – 0615
    • MEET: Side parking lot next to Stone Crest movie theater (tucked away out of sight).  Closer to Elm than Rea.
    • QIC:  Tiger Rag and other motley characters until full time Site Qs step up.

Look, we hit 50 at Death Valley.  That was fun.  But there’s a reason we meet in small-ish groups: 2nd F.  Time to bust it up.

Red Eye – Soft Launch

Ten hearty souls, including 3 (!) FNGs, got after it for the soft launch of Area 51’s newest workout, The Red Eye.  This one’s targeted for Pax who are tired of the same old same old.  0400 – 0500 on Mondays.

 

WARM UP

SSH x 250.  In cadence.  (Who’s your Daddy, Ice 9?)

 

THANG

Dog Sequence

  • Up Dog
  • Down Dog
  • Bird Dog (point leg and opp hand, Lx20, Rx20)
  • Dirty Dog (leg lifts, Lx20, Rx20)
  • Bum Scratcher (sit on rear, legs in front, use arms to drag bum across pavement—just like your dog does on the carpet)

Rinse and Repeat

 

Partner Work

  • Chest to Chest Partner carries x 50 yards.  Flapjack
  • Partner drag by feet x 50 yards.  Flapjack
  • Piggyback Partner Plank x 1 min.  (Partner 1 in plank, partner 2 in piggyback on partner 1). Flapjack
  • Partner Press/Merkins:  Partner 1 on Back.  Partner 2 in Merkin Position atop partner 1.  Pax 1 bench presses Pax 2 while Pax 2 performs Merkins.  Flapjack.
  • People’s Merkins x 20:  Partner 1 in People’s Chair on wall.  Partner 2–merkins with hands on knees of Partner 1.  Flapjack.
  • Partner Plank Squats x 10:  Partner 1 in plank.  Partner 2 step up on Partner 1’s back for Squats.  Flapjack.
  • Partner Plank Step Ups x 10L/10R:  Same as above.  Flapjack.
  • Partner Plank Jump Ups x 10:  Same as above.  #Crowdpleaser, Flapjack.
  • Partner Plank Dips x20:  Partner 1 in Plank (tuck chin to chest).  Partner 2 back to partner 1 with hands on Partner 1 shoulders, dips).  Flapjack.
  • Partner Muscle Ups:  Partner 1 in quarter squat.  Partner 2 has to get to seated position on Partner 1’s shoulders (with no assistance from partner 1).  Flapjack.
  • Chest to Chest partner carries x 50 yards.  1x Squat every 20 steps.  Flapjack

Feats of Strength

  • Tree Humpers (Wrap arms and legs around tree, hold for 1 min)
  • Rinse and repeat

COT

 

MOLESKIN

  •  Phenomenal start and great numbers for an invitation only, short-notice soft launch to F3/Red Eye.  I was concerned a one hour workout at 0400 might scare some people away, but I should have known better.  This one’s hear to stay.  Hard launch date forthcoming.
  • Strong work by the three FNGs.  Runstopper’s younger brother just moved to town and joined us for his first F3 tilt.  Turns out Runstopper  is the tall one in his family….#Lilliput.  Wanker is challenging Bananas for the A51 EH title, bringing out his neighbor, FNG Rod Johnson.  It’s hard to find a derivative of Wanker that’s family friendly, but we managed with Vas Def.  Sounds like a rapper.  Finally, Hops’ brother-in-law was in town from Salt Lake City.  Had to be O’Douls (especially since he wouldn’t let us name his 2.0 that at the Rock Saturday).  TClaps, gents.  It doesn’t get easier–you get stronger.
  • Kotters to Camel Toes.  Last time we saw CT was during the (only-slightly veiled) Full Monty at the Rock with the tights sans shorts.  No tights needed today as the balmy temps officially brings a close to displaced Yankees complaining about 36 degree temperatures.  Until October anyway.
  • Good job by Walking Farts.  Might have been a little too enthusiastic on the Piggy Back Partner Planks…..”Recover” means get off (and it appears you were trying….just sayin’).
  • Didn’t have time for the Chicken Fights. Maybe next time.
  • Wanker mentioned the #treehumpers when recounting the SnowRuck tales so we gave it a whirl this morning.  A slight burning sensation in the frontal region, but otherwise a fantastic full-body exercise.  #neosporin.  #keeper
  • Nice work by Wanker and Joker joining me for the #doubledown at The Matrix.  #raceseason

Aye!

Just Like Old Times

With as many men as degrees (32), the flag was planted.  The older guys knew what was to come…the newer guys would soon find out.

WARM UP

  • SSH x25
  • Imperial Wokka x 20
  • Perkin x 10 (perfect merkin, hands aligned with nipples, etc.)
  • Psquat x 20 (perfect squat, silent “P”)
  • Two laps

Team up into groups of 4’s, find a plate/plates/or tire for Hairburner Medley Relays:

Evolution 1–THREE cycles

  • Pax 1:  Burn hair, 2 x 25 yards
  • Pax 2: Two-handed swings
  • Pax 3: Perkins
  • Pax 4: Psquats

Evolution 2 – Rotate to different plate/plates/tire; THREE cycles

  • Pax 1:  Burn hair, 2 x 25 yards
  • Pax 2: Upper body (each pod select exercises)
  • Pax 3: Lower body
  • Pax 4: Core

Evolution 3 – Rotate to different plates/plate/tire; TWO cycles

  • Pax 1:  Inch Worms, 1 x 25 yards
  • Pax 2: Upper body (each pod select exercises)
  • Pax 3: Lower body
  • Pax 4: Core

 A Short Visit with Mary

  • Dolly with KB Chest Press x 15
  • Flutter with KB Chest Press x 15
  • Louganis x 8

COT

MOLESKIN

  • Many of the newer Pax discovered the joy of hairburners, so named because the smell of the plate/paint on asphalt reminded Dredd(?) of burning hair.  We used to do these every other week or so back in the old days (6 months ago) before the kettlebell bulk order.  You might be able to hide from the pain with an undersized KB, but you can’t hide from it with a hairburner.
  • With the record number of Pax posting this morning, we had to pull in some local materiel–two tires from the field.  Different olfactory experience; more pain.  Next time we set out more tires so everyone gets a shot at them.
  • Good to see the teamwork and encouragement out there.  Cadre Runstopper was in someone’s grill shouting uplifting words to continue.  Something about “maggot,” if I heard correctly.
  • A pleasure to lead you, men.  Blessings on your day.

 

Four Cones and a Playground

(Posted on behalf of Crab Cake).

 

25 brothers pulled into The Matrix that included 1 FNG (That Guy) for a Monday morning downPAINment.  Due to the hour loss of sleep and O2 deprivation I could not remember everyone’s name.  That’s my story and I’m sticking to it.

 

Jog to the lower parking lot for warm-up.

SSH x25 in cadence

IW x25 in cadence

LBC x25 in cadence

Merkins x25 on your own

 

Jog to the pitch, look 4 cones

Partner carry squats

5 squats 1st cone; 5 squats 2nd cone; switch; partner 5 squats 3rd cone; 5 squats 4th cone

Repeat on the way back with 4 squats at each cone; then 3, 2, 1 and plank to all done.

Heard a lot of grunts and moans.  This one seemed to be a crowd pleaser.

 

Cones are fun so let’s do a Merkin/LBC suicide ladder

1st cone 5 merkins, back to start 5 LBC; 2nd cone 10 merkins, back to start 10 merkins then 15, then 20.  Before going down the ladder make sure you hit the 20 twice, then 15, 10, 5 and plank when done.

Hey there’s a playground, let’s jog to it

3 groups: 1) hanging knee up 2) dips 3) backwards jog up/back length of parking lot

Move to wall for peoples chair 90 sec.  Inchworm merkin to sidewalk.  Another crowd pleaser.

Rinse/repeat cycle with forward run and then back to wall for 90 sec peoples chair, balls to wall for 30 sec, 60 sec peoples chair and lunge to sidewalk.

Look we still have time left, another cycle with forward run, dips and high knee ups.

 

Circle up for MOM

Oblique LBC to the right x25 then left x25 in cadence

Dolly x25 in cadence (hold em)

Rosalita x25 in cadence (Thanks all for the Spanish lesson.)

Superman (Harmony.  We sound great at 6:15AM)

 

MOLESKIN

Strong showing by all brothers at The Matrix.  Always trying to mix it up and try new things.  Thanks for allowing me to use you as my test subjects and thanks for allowing me to lead each of you in today’s gloom.  It’s an adrenalin rush and anyone who has not led, step up and take the reigns.  You won’t want to let them go.

Far Side trying to hijack the Q for some stoppage time burpees…rebuffed with extreme prejudice.

Zip-A-Dee (#Loudcounter) sporting the #FrogFace.  Guess he got tired of picking food out of that Old Testament style beard.

Welcome to FNG That Guy, another FH Ute Pastor joining the Pax.

If you haven’t already done so, sign up for the Spartan Sprint, March 23 and 24th.

Let Sleeping Dogs Lie

“It is nought good a slepyng hound to wake” is attributed to Geoffrey Chaucer, in 1374.  The Olde Englishe will sound foreign to the modern ear.  It’s where we get the phrase, “Bulldog [sic] is in the Fartsack.”  And so it was at 0530 and 17 strong went forth into the gloom wondering who would post first:  Matlock or Bulldog [sic].

 

WARMUP

  •  Little baby jog to lower lot
  • SSH x 30
  • I-Walker x 31 (prepping mental Weinke…missed it)
  • Squats, Low and Slow x 30

LITTLE BABY JOG TO ENTRANCE HILL

  • Jacob’s Ladder x5 with 2, 4, 6, 8, 10 burpees at top
  • Planks by Sprague

MOSEY TO GRASS HILL

  •  Lunge walk up hill
  • Karaoke lunge up hill L
  • Karaoke lunge up hill R
  • Backwards lunge up hill
  • Sprint up hill
  • Karaoke up hill L
  • Karaoke up hill R
  • Backwards sprint up hill

EXTENDED MARY

  • Perfect Planks x 60 sec or so(no arses in the air, no packages in the dirt; align the spine with the legs, quads tight, cheeks clenched, heels back, head up)
  • Six inches (just long enough for ribald quips from Donkey Kong)
  • Dolly x 20 (hold em)
  • Rosalita x 20 (hold em at 45 deg.)
  • Low flutter x 20 (hold em)
  • High slow flutter x 20 (hold em at 45)
  • LBC x 30 (feet above knees, legs uncrossed)
  • “Hello Wanker” x 1
  • Perfect planks x 60 sec (Pax count around COP until we reach 60…we seemed to get stuck at the same person every 18 “seconds” or so)
  • Perfect planks x “60” sec (Pax count down from 60)

LITTLE BABY JOG TO FIRE LANE

  • Lunge walk Fire Lane in front of HS.
  • Extra credit: wrestler walk the 2nd half

MOSEY TO FIELD, SPLIT INTO TWO TEAMS

  • Flip tire
  • Bunny hop through
  • 5 burpees
  • Back of the line
  • Rinse and repeat up field and back

GASSERS

  • Sprint: 2 x 50 yd (? maybe?)
  • Sprint: 4 x 50 yd
  • Sprint: 6 x 50 yd (max effort on last 50)

COT

 

MOLESKIN

  • It happens:  You wake up at 4 am, look at your phone and think, “How I love thee, Fartsack,”  and return to your dreams of socialized medicine, Wham!, and the Bronte sisters, only to arise at 0542 in a panic, and rush out the door.  We’ve all been there.  Don’t kick yourself in the bollocks, chum.
  • Some of the relatively new guys feeling the pain on Mary.  The Core is the strong (or weak) link in the kinetic chain and F3 does a great job tightening it up.  Stay with it–you get stronger.  And for some reason it’s easier when you lead.  Step up.
  • Controversial discussion post-COT today.  Politics?  Religion? Tiffany v. Debbie Gibson?  None of the above.  Proper burpee form.  The 6-count Stop Animation Burpee was demonstrated, as was the Flying Squirrel Burpee (sans Jazz Hands).  Each burpee style has pros and cons and the Pax is encouraged to pick the flavor that suits his needs.  He who has an ear let him hear.
  • Another birther controversy brewing, this time in SCLT.  Some are questioning Donkey Kong’s perpetual War Baby status.  By his account, he’s been 26 since 8th grade.  Perhaps Geraldo will get to the bottom of that with some hard-hitting investigative journalism.
  • Side note:  It’s hard to tell in the gloom sometimes, but if you come to HDHH you’ll agree that DK is the spitting image of that guy from Flight of the Conchords: (LINK HERE).  #Doppelganger
  • Prayer for Skywalker (aka/fka? Short Sale).  Don’t let the gloomies get you down, brother.  Also O’Tannenbaum’s mom fell and broke her hip yesterday.

 

ANNOUNCEMENTS

  • Order your new 2013 race jersey.  Order by Feb 16 and it will be here in time for the Spartan.  Info on website.  Talk to some vets about sizing.
  • Leatherneck Mud Run participants: pay up for bus and sundries.  Swamp’s Poo List is coming out next week.  Don’t be on it.
  • Blue Ridge Relay.  Run 200+ miles for 36 hours with a few of your close friends.  Sign ups are on the website.

Skunk in a Bag

The Skunk of Many Stripes added another today.  Diamondhead?  Stole it.  Combine?  Unrepentant ripoff.  CORE?  Skunkified it.  Today, we ripped a page from the WIB.  You want to know why Skunk Works is on a Tuesday?  Because so is the WIB.

WARM UP

  • SSH x30
  • Mountain Climbers x 30

 

THANG

Run ring road around church (approx. 0.6 mi.)

All Evolutions on your own (OYO), good form, modify as required

1ST EVOLUTION

  • 10 burpees / 50 2-handed swings
  • 20 burpess / 40 2-handed swings
  • 30 burpees / 30 2-handed swings
  • 20 burpees / 40 2-handed swings
  • 10 burpees / 50 2-handed swings

2ND EVOLUTION

  • 10 burpees / 20 goblet squats
  • 15 burpees / 15 goblet squats
  • 20 burpees / 10 goblet squats
  • 15 burpees / 15 goblet squats
  • 10 burpees / 20 goblet squats

3RD EVOLUTION

  • 10 burpees / 20 Russian twists
  • 15 burpees / 15 Russian twists
  • 20 burpees / 10 Russian twists
  • 15 burpees / 15 Russian twists
  • 10 burpees / 20 Russian twists

3 MIN of MARY

  • 1-legged low flutter x 10
  • Other-legged low flutter
  • LBC x 20 (uncrossed feet, feet above knees)

COT

 

MOLESKIN

  • Chatter index today registered at 0.0.  The only words from the gloom were, “You should have preblasted this.”   Aye, but no one would have come.
  • If you were so inclined today (and did the exercises as listed), you completed: 230 burpees, 210 2-handed swings, 80 goblet squats, and 80 Russian twists. Sadly we didn’t have time for the finishing lap back around the church, leaving the workout asymmetric.  #Bothersome.
  • Bananas is a head locking machine.  Only three or four weeks removed from his first post and he’s EHd 5 or 6 guys so far, maybe more.  He had so many in the #ClownCar today that one had to ride in the hatch.
  • A couple of words to the two FNGs today, Dickies and Geraldo:  It’s understandable if you never talk to Bananas again.  Find forgiveness in your heart; he didn’t know what he was subjecting you to.  The good news is (when you can move again) it will become easier as you get stronger.  #IceBath.  #Ibuprofen
  • T-Claps to Wanker [not drinking that Bulldog [sic] Kool-Aid anymore…deal with it].  One tough sum-beech and a burpee beast.  One of very few who made it all the way through unmodified.  Even had to give him an extra ration of burpees to keep him busy.  #shortguyburpeeadvantage
  • Hats off to everyone for sticking with it, modified or not.  The WIB-style format is a “you against you” test of mental and physical toughness.  T-Claps.

ANNOUNCEMENTS

  • Sign up for Spartan Sprint (website).
  • Pay for your bus ticket and sundries (website).
  • HDHH South at Dakotas tomorrow night:  1800-1930.

Notice and Disclaimer: Hair Will be Burned

Eighteen Pax were duly notified and disclaimed:

Your workout leader, while a stud in his own right, is a rank amateur.  His training is comprised of  watching You Tube videos and reading fitness articles from Self magazine.  It’s dark–you may fall down.  It’s cold–you may pull a muscle or twelve.  You’re old–but you think you’re young.  You’re not.  Past performance does not indicate future results.  People can, and do, lose money, dignity, and health.  Remove shirt before ironing.  In the event of death, discontinue exercising immediately.

Asking for objections to proceed, and hearing none, we commenced to warming up:

  • Little Baby Jog to lower lot
  • SSH x 20
  • Notice to latecomers: you might get hurt.  Go home.
  • Mountain Climbers x 20
  • Merkins x 20
  • Peter Parkers x20
  • Squats x 20 (Low and Slow)
  • Run Hill 4 times: Regular, backwards, karaoke left, karaoke right
  • Plank to 6″
  • 6″ right leg up, 6″ left log up
  • Bear crawl across road (Disclaimer: you might get hurt if hit by a vehicle)
  • Little baby jog back to bells.

THANG

Round 1 – Divide into teams of 4 max

  • Pax 1: Hairburner–2 x 25 yards
  • Pax 2: Two-handed swing
  • Pax 3: 2 KB Racked Squat
  • Pax 4: KB Mason twist

Repeat for 4 cycles.

Round 2 – Switch teams, 4 max.

  • Pax 1: Hairburner–2 x 25 yards
  • Pax 2: Alternating clean and press
  • Pax 3: 2 KB alternating lunges
  • Pax 4: KB Louganis

Repeat for 4 cycles.

KB COP

  • 2-handed swing x 40
  • Goblet squat jump x 20
  • 1-handed swing x 20
  • Other-handed swing x 20
  • DISCLAIMER: You will probably get hurt on the next set. Quit now.
  • 2-handed swing x 60

COT

 

MOLESKIN

  • It’s been too long since the Skunk PAx burned hair so we made up for lost opportunities with a bountiful 30+ minutes.  Many Hairburner FNGs on the course today–from Curd’s zig zagging about the parking lot to Zip-A-Dee’s Kimodo dragon style push. Quoth TD:  “There’s something special about having your head below your heart.”   True dat.  Judging from the Pax this morning, there’s also something special about laying on the pavement after a Hairburner, hoping your heart doesn’t explode.
  • Kotters to The Nibbler (“Nibbler!”).  It’s assumed that by virtue of his return to Skunk that YHC’s transgressions of the inaugural Ol’ St Nib Campaign have been put to rest.  No bro hugs needed–I feel ya.  Welcome back, Nibbster Bunny.
  • Ruck fatigue?  None spotted.

ANNOUNCEMENTS

  • Please make yourself familiar with the Notice and Disclaimer on the website:  LINK .  
  • Nibbler’s Mobile Retail Unit is heavy with Gloom Gear.  Pick up or buy the extra KBs before his brakes and suspension go out.  #Lowrider.
  • The SCLT Quiver is full:  Friday Workout–Kevlar–launches this Friday, Jan 25 at 0545.  Meet at Covenant Day HS Parking lot:  174 Covenant Church Lane, Matthews (same spot as Skunk Works).  Qs are Bulldog [sic] and Short Sale.  Looks like perfect weather, too: 29 and rain.  #Cantore.  You have a choice Friday morning: be a man, or be a boy.
  • Please continue to pray for The Shore and his family re his father’s cancer.

Luke 12:48:  Everyone to whom much was given, of him much will be required, and from him to whom they entrusted much, they will demand the more.

The CORE-bine

Twenty two skunks got after it for a CORE / Combine mashup.

 

LITTLE BABY JOG TO LOWER LOT FOR WARMUP

(All counts in cadence)

  • SSH x30
  • I-Walker x 30
  • Mountain Climbers x 50
  • Plank

LITTLE BABY JOG BACK TO FIELD FOR THE THANG

  • Two-handed swings x 25

SPRINT TWO LAPS

  • KB Standing Oblique Crunches x 15R, x15R
  • Good mornings x 20

SPRINT ONE LAP

  • KB Low Flutter x 20 (KB over face)
  • Low Flutter x 20
  • KB Dolly x 20
  • Dolly x 15
  • LBC x 25

SPRINT ONE LAP

  • Renegade Row x 10R, x 10L
  • Makhtar Ndjai x 20
  • Plank

SPRINT ONE LAP

  • KB Halos x10 CW, x10 CCW
  • One Legged RDL x 8 L, x 8 R

SPRINT ONE LAP

  • Partner Leg Throws x 30 (10 R, 10 L, 10 C)
  • Ab Pyramid:  1 Heel To Heaven (HTH), 4 LBC;  2 HTH, 8 LBC….Ladder up to 5/20 then back down to 1/4.

SPRINT ONE LAP

  • KB Louganis x 10
  • KB Mason Twist x 15

SPRINT TWO LAPS

 

COT

 

MOLESKIN

  • After a week off for Christmas and a New Year’s Day Convergence, it was back to business for the Skunk Pax.  Kotters to all, but especially Sparky who hadn’t posted in so long that he forgot what time we started–moseyed in around 0550.  No matter, glad to have you back.
  • Changed things up  a little today, mixing several of the F3 staples into one package:  Core, KBs and Sprints.   Abs may be made in the kitchen but functional fitness is all about core strength.
  • Glad to have Fishwrap and his Hippity Hop KB in the Pax.  Uncle convinced him to get some Skunk and then posts elsewhere.  Rumors of  Slaughter peer pressure…  Probably ate three honey buns for breakfast, too.
  • T-Claps to #WombFish for taking third at the 43 mile Race of Idiots this past weekend.  YHC can’t imagine more than three people would want to run 43 miles consecutively, but apparently that’s the case.  All the more impressive that three days later: 1).  He posted.  2.) With a Ruck, and 3.) Was near the front on many of the sprints.

ANNOUNCEMENTS

  • YHC needs to give up spot for the GoRUCK.  Please contact me at TigerRagF3@gmail.com if interested.
  • Just as you are getting used to your new nutrition plan, the Fuel Team issues it’s first Weekly Challenge today to take it up a notch.  See website for details.
  • First S-CLT HDHH at Dakota’s in Arboretum Wednesday starting at 6 pm.  T-Claps to Hops and Dora for organizing.  Wear your RUCK and enjoy a nice soda water.

 

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