Author Archive Tiger-Rag

Fun With Dumbbells

Fifteen of the faithful gathered around the VSF for a Stone Cold beat down.

 

THE THANG

Warm Up

• 1/3 mile jog
• SSH x 30
• I-Walkers x 25
• Groiners x 10

 

Century Set

• Squat  to Jump Knee Tucks x 100 (3 min cap) – CROWD PLEASER

 

Main Course

• Dumbbell Run to Fields x 1/2 mile
• DB Merkins x 15
• Run Hill
• DB Lateral Lunges x 10 ea side
• Run Hill
• DB Wide Merkins x 15
• Run Hill
• DB Stock Boys x 10 ea side
• Run Hill
• DB Military Merkins
• Run Hill
• DB One-legged Squats x 10 ea side
• Run Hill
• DB Burpees x 10
• Dry Docks x 15
• DB Tri Kickbacks x 12
• DB Hammer Curl to Overhead Press x 10
• DB Shoulder Lateral Raise x 10

 

(Undetermined Amount) of Mary

• Regular Plank
• Right Arm Up, Right Leg Up, Right Leg Down
• Regular Plank
• Left Arm Up, Left Leg Up, Left Leg Down
• Regular Plank
• DB Cumberland County Viaducts x 10 ea side
• Recumbent Freddies x 15
• Figure 8’s x 10

 

DESSERT

• DB Run to Lot x 1/2 mile
• DB Planks: Right arm up, Left Arm Up
• Squat to Jump Knee Tucks x 1 min – ENCORE!

 

COT

 

MOLESKIN

• The Pax responded to the logistical site challenges  and posted 15 strong today.  Tclaps all around.
• The Burpee may be the Perfect Exercise, but the Squat to Jump Knee Tuck is not far behind: an exercise that takes you from Resting Heart Rate to Infarction in about 15 seconds.  100 in under 3 minutes is just nasty.  After about two minutes, the unaware passerby could have reasonably assumed, “There be a circle of fools trying to squash cockroaches.”  Good thing F3 Films was not on hand.  #LacticAcid, #Earthbound
• Yet it could have been worse:  The Skunk Q’s  invited Moniteur to the Pax to satisfy his CSAUP of 205 burpees.  We were not entirely disappointed that he could not make it to join us this morning.  Still, the invitation stands…
• Running with (2) 20 lb. dumbbells:  Awkward.  Hard.  Empathy for Ruckers.  #ArmStretchers
• Ruck training must be going well–The Shore (M.D) was asking to do running curls.  YHC and Dredd  concluded at BHM yesterday that The Shore’s prescription for all pediatric ailments is likely a punch in the throat and 20 minutes of various shoulder flapping (probably in a squat).  2.x’s worst nightmare.

That is all.

Location Change – Tomorrow Only

Important information for Skunk Works tomorrow, June 26.

 

Our church is having a week-long service project and has Covenant Church Lane closed for the week. There is no entrance whatsoever to Covenant Church Lane.

So, for THIS WEEK ONLY we will park near the entrance to Christ Covenant Church off of FULLWOOD LANE (which is off of Hwy 51, the only light between Sardis and Monroe).  See attached map (click on image below to open in a new window).

 

Google maps link HERE.

 

If you have any questions email me directly at mlindner@moorelindner.com or call / text me at 704-609-0656.

 

 

The Prowler’s Life Lessons

Seven Pax issued forth from the Gloom for the downPainment.

 

THE THANG

Warmup

• SSH x 30
• I-Walker x 30
• Squat (Low and Slow) x 30

 

Century Set

• Merkins x 100 (5 min cap)

 

Main Course

• Overhead Tire Walk x 100 yards
• Jacob’s Ladder with tire (x7)
• Prowler x 4
• Back Flyes (w/ Tire + 50 lbs) x 2-3
• Woodchoppers (w/ Tire + 50 lbs) x 2-3
• Grab Bag in queue: Flutters, LBC’s, Merkins, Walking Merkins, Hairburners
• Overhead Tire Walk x 100 yards
• Swing Set Knee Ups
• Ab Weasel
• Overhead Tire Walk x 200 yards (mileage may vary)

 

COT

 

MOLESKIN

• After a month of breaking in the HS parking lot, the Pax moved out to conquer new territory, with a lengthy visit to the [INSERT MANLY NAME HERE] Hill and a quick stop by the playground for core work.
• The addition of a tire to a Jacob’s Ladder burns the legs and lungs in exciting new ways.  Sure to be back.
• The Prowler teaches a valuable life lesson:  Be authoritative and you will be rewarded.  Be tentative and you will be punished.  The only thing worse than getting the Prowler moving is getting it moving again after stopping half way….
• ….not that The Shore would know.  He nearly caught the parking lot on fire, with sparks shooting from the skids in all directions. And then, when no one was there to run it back, he turned it around and ran another leg.  None too shabby.
• Tclaps to Skunk Works FNG, and ironically named, Thin Crust.  This beef eater has seen a blocking sled or two in his day.  Strong showing.

 

That is all.  Aye!

Stone Cold Waltz

The VSF found easy purchase in the soggy soil and ten men gushed DNA from every pore.

 

THE THANG

Warmup

• Jog two laps
• SSH x 29
• SSH x 1
• Half Burpees x 30
• Mmmmmm….errr…..k….inn…..ssss  (SLOW) x 10

 

Century Set

• Jumping Lunges (aka Mary Katherines) x 100 (5 min cap)

 

Circuit City – 2 Pax

• Herniators (Tire Flips) x 1 min
• Broad Jump Burpees x 1 min

30 sec rest

• Pull Ups x 1 min
• Suppine Pull Ups x 1 min

30 sec rest

• Farmer Carry (2-50lb buckets) x 1 min
• Bear Crawl x 1 min

30 sec rest

• Sit Up Med Ball Toss x 2 min

30 sec rest

• Dumbbell Punches, Standing x 1 min
• Dumbbell Punches, Suppine x 1 min

30 sec rest

• Hairburners x 2 min

 

6MOM

• Knee Ups x 20
• Farrokh Bulsara x 20 (Forward)
• Farrokh Bulsara x 20 (Backward)
• Heels to Heaven x 20
• LBC x 31
• Premature COT-ulation
• Mason Twist x 50

 

COT

 

MOLESKIN

•  “In cadence” means different things to different Q’s.  There’s the syncopated, scat stylings of Quarter Pounder who, on his first Q, sounded more like he  was reading yesterday’s Powerball winners, than calling cadence.  There’s the engineering precision of YHC, whose (if I may) line-dancing mastery and mad marching band skills make cadence second nature.  And today we were treated to Stone Cold’s lilting 3/4 time, waltz-like cadences, where a single merkin is executed in three beats….
• …..which may explain his inability to inflect on his intended last rep.  Stone Cold went Frank Costanza and stopped short at 29 on the SSH.  The unresolved chord was too much to bear and we cranked out another one.  Strong work, fellas.
• T’Claps to the Pax this morning for knocking down the 100 jumping lunges in short order.  Everyone was planked in under three minutes.  One hundred may not be enough next time….
• For future reference: broad jump burpees on wet grass may land you on your six.  Just sayin’.
• YHC’s compacted ear wax led him to believe the Q had signaled completion of our six minutes of Mary, when in fact we had only completed five minutes.  An embarrassing premature COT-ulation….apologies–that’s never happened before.

F3 Power

A baker’s dozen posted to flush the system and dispose of  the muffin tops.

THE THANG

Warm up

• SSH x25
• Merkin x 15
• I-Walker x 25
• AMRAP Burpees x 2 min.
• A lap around track

 

Stations (Pair up, 2 min total per station, 1 min each exercise)

• Hairburners / Hairburners
• Tubing Curls (AMRAP, AFAP) / Dumbbell curls (25 lbs)
• Seated Tire Pull (+50 lbs) / Flutter kicks
• Med Ball Merkins (Hands ) / Med Ball Merkins (feet)
• Inchworms / Mason Twist (35 lb)
• Lunge Press / Lunge, Dumbbell Press (15, 20 lbs)
• Pull Ups / Suspended Merkins

 

Mary

• LBC x 30
• Dolly x 30
• Flutter x 30
• LBC x 50
• Superman Hold x 30 sec (x2)

 

COT

 

MOLESKIN

• At 0500 YHC fielded a call from F3 noob Goat Cheese asking for a ruling on the F3 Rain Plan.  Verdict: In the event of rain, you get wet.
• A51 perpetual War Baby Donkey Kong continues to impress at Skunk Works, giving Joker all he could handle on the stations today.  DK is one of untold dozens of Pax who answer the bell week in and week out and transform themselves into better men.  TClaps, my brothers.

 

 

F3 / Skunk Works – BackBlast – 05-15-12

Twelve men issued forth from the gloom for the inaugural Skunk Works.

 

THE PAX

The Shore

Sparky

APK

Custer

49er

Heinz

Joker

Nibbler

Countertop

Slap Shot

Stone Cold

Tiger Rag (QIC)

 

THE THANG

Warm Up

• SSH x 35
• Runner’s stretch
• Triangle stretch

 

Here Be Dragons

• 100 burpees for time (10 min cap)

 

Stations (2 cycles)

• 50 lb. sandbag carry x 100 yards, 5 sandbag burpees with overhead press
• Slosh Pipe carry x 100 yards
• Plank Pull x 50 ft, tire + 20 lbs (left, right, head first, feet first)
• Upright rows x 15 (45 lb or 35 lb plates)
• Merkins in queue (x 20), planks

 

Plate-O-Rama

• Hairburners (Standard) x 2
•  One-armed Hairburners x 2 (L, R)
• One-legged Hairburners x 2 (L, R)
• Hairburners (Std.) x 2

 

Little Mary / Stretch

• Low Flutters x 25 (hold ’em)
• Dolly x 25 (hold ’em)
• Stretch-O-Rama

 

COT

 

MOLESKIN

• Tclaps to the Pax for supporting the new workout despite the palpable feel of mutiny on the first call out…100 burpees for time, the first of many Skunk Works sets designed to have the Pax face their dragons.
• Slosh Pipe 1.0 (4″ x 10 ft PVC, half filled with water) debut met with mixed results and goes back to the lab for fine tuning.  Solid concept, but can’t get the confounded thing to stay water tight.  Slosh Pipe 2.0 forthcoming.
• Sandbag burpees ravaged the 10-mil bags and showered the Pax with sand on the press.  Back to the lab for testing on Sandbag 2.0.  Anyone in the Nation have, or have a source for, truck inner tubes?
• How do you take a sublime exercise like the Hairburner (plate push) and make it better?  Take away appendages.  The Pax buffed the parking lot to a lustrous shine with one-armed and one-legged Hairburners.  Tclaps to Heinz (aka Wookie), who needed a longer runway, and Joker, who is, for my money, the fastest Pax on four limbs in the Nation.