Yeti – F3 South Charlotte

Laps of judgment

Forecast called for rain, but we dodged a bullet – not a drop all morning. The ground was slick, the track was wet, but we made it home dry (except for our gloves).

Side straddle hop – 15, Imperial walker – 15, Merkin – 10, Mountain Climber – 15

Jog down to the track to start a series of laps – each one had a theme of cardio, chest or legs.

Cardio #1 – two laps, first one at 75% speed and the second one as a recovery

Legs #1 – lunge, lunge, broad jump for the first straightaway, 20 squats on the edge, lunge lunge broadjump for the 2nd straightaway, 20 jump squats on the edge

Chest #1 – bear crawl the first straightaway, 20 merkins on the edge, inchworms (20) on the second straightaway, 7 merkins each of diamond, wide arm and regular

Cardio #2 – sprint the straightaway and jog the corners

Legs #2 – Take a lap with two workouts at each corner. Start with 20 Sister Mary Catherine and 5 speed skater lunges. Each corner SMC drops by 5 and SSL add 5

Chest #2 – Take a lap with two workouts at each corner. Start with 20 nippler merkins and 5 dry docks. Each corner nipplers drop by 5 and dry docks add 5.

Three burpees between every lap through the workout.

Finished with some stomach – 15 lbcs, 30 seconds of flutter, 15 situps, 30 seconds of freddy mercury

Great to see the guys out there! Major props for showing up in the rain. I was planning my Starbucks spiel to the one guy I thought would show up. Glad we actually got to do some work.

Chest, Legs and Abs – Chlab day

After spending 5 minutes trying to find out which entrance to use for Death Valley, I finally stumbled across it. Stinger, out on his pre-run, helped me find my way. That would have been a rough start to my guest Q at Death Valley.

Once everyone arrived, we did 15 side straddle hop and 15 imperial walkers before we moseyed (don’t think I’ve ever written that word out before) down to the track to start the workout.

2 laps

Chest w/ partner

Alternating merkins with partner to 10, planking all the while
Wide arm partner hand slap merkins (x15)
Diamond merkin into nippler (x15)

100 yd dash (4x)

Legs

Go 100 yd length on the track – alternate between 3 broad jumps and 6 lunges
In succession, low slow squats (x15), jump squats (x15), and Sister Mary Catherines (x15)

2 laps

Abs

LBC (1 min.)
Flutter (1 min.)
Birddog (1 min.)

100 yd dash (x3)

Chlabs

20, 15, 10, 5 merkins
speed skaters (x20 each side)
Freddy Mercury (2 min.)

One lap

Jack Webb to 7

Highlights from our time included:

Stinger’s unfortunate BRR tale, Header’s morning gas that he had to walk away from, Fletch’s beard, and insights into the CCS/Carmel admission process.

Always a pleasure to lead. Thanks, Death Valley!

Ultimate – Round 3

14 men came out for a Fun Friday at Joust (emphasis on the fun). We played Ultimate, did some burpees, talked to at least one fair-weather Tennessee fan, and sent one skins team member home to pray about his attitude.

Ultimate Frisbee (thanks Yeti for the sweet disc, brah)

Every time you’re scored on, you do 5 burpees (add five if scored on twice in a row)

Great game out there by everyone – also, no one got their block knocked off coming across the field in the dark.

Enjoyed it fellas, I’ll definitely be back for some more of that in the future.

Skin for the win

9 men saw the 90% chance for rain and still showed up to play some ultimate at Joust.

Full field, football field sidelines, and 15 merkins if the other team scores.

Total mileage averaged out to 2.6 per person.

If you’re reading this, we’re hoping to keep these games consistently in the Joust lineup. Keep an eye on Twitter and bring a friend next time we play! Good workout and good times. And shout out to Chin Music for the original idea.

No Floaty No Problem

This is the instruction manual I should have provided for Header before the workout. Things got a little complicated for 5:30 in the morning for some people…

10 men showed up for possibly the most humid day of the year. We were swimming by the end, but a good time was had by all.

15 Side Straddle Hop, 15 Imperial Walker

At the track…

Walk 1/4 while lunging every 5 steps. At the quarter mark drop your bell and take a lap.

Walk 1/4 with overhead press. At the quarter mark drop your bell and take a lap.

Walk 1/4 while lunging every 5 steps. At the quarter mark drop your bell and take a lap.

Walk 1/4 with curls. At the quarter mark drop your bell and take a lap.

Mosey to the side parking lot and partner up.

Round 1: lap + 20 jumps squats while P2 does high pulls

Round 2: lap + 15 merkins while P2 does right arm lawnmowers

Round 3: lap + 15 merkins while P2 does left arm lawnmowers

Round 4: lap + 10 dry docks while P2 does triceps

Round 5: lap + 5 burpees while P2 does t bell squats

Mosey to the courtyard

With a partner you need the following: 100 swings, 75 cleans, 50 snatches, and 25 clean and press

One partner works on the count while the other rotates between a lap around the church, jog up both staircases, and 25 merkins.

Finished with a brief merry (thanks Header and Sanka) before returning.

Glad you joined us Lumberjack and welcome Killi! Smart move leaving the bells at home. 🙂

Please to lead, thanks for the opportunity Chin Music.

Sanka very much

Warmup:

Run lap around track

SSH x 20

IW x 20

10 Burpees

The Thang:

Partner up

P1 – runs to top of steps, 5 pull ups on playground

P2 – merkins at bottom to 100 combined

P1 – runs to top of steps, 5 jump squats

P2 – LBCs at bottom to 150 combined

P1 – runs to top, 5 Russian twists

P2 – decline merkins to 100 combined

P1 – runs to top of steps, 5 squats

P2 – flutters at bottom to 100 combined

P1 – runs to top, 5 lunges

P2 – incline merkins to 100 combined

Jog a lap around the track

Line up in endzone

Sprint to 10, 30, 50

R Karaoke to 10, 30, 50

Backwards jog to 10, 30, 50

L Karoke to 10, 30, 50

Sprint to 10, 30, 50

Mosey to Grandma

25 LBCs at bottom, run to top and back, repeat

25 flutters at bottom, run to top and back, repeat

25 dolly at bottom, run to top and back, repeat

25 rosalita at bottom, run to top and back, repeat

Indian Run to front lot

Done

COT

BOM

Moleskin:

We covered a good bit of ground today – not sure of exact mileage, but a lot of elevation gains between stadium steps and Grandma. Great work by everyone!

Thanks for the opportunity to lead. Always an honor.

Jim Wibb

I had all my plans ready to convince Fireman Ed to go to coffee instead of working out, but Ductwork and Baracus showed up to ruin my plans. So off we went into my 4/20 themed workout.

I set a timer on my phone that went off every 9 minutes. Every time it went off we would stop what we were doing and do 20 merkins.

20 side straddle hop

20 imperial walkers

Left campus and jogged down to the light at Sardis Road North. At the light we did:

20 lunges, 20 squats, 20 sister mary catherines, 20 speed skaters and 20 jump squats

We ran back and jogged down to the field for the next set.

Suicide to the 20 yard line, run out, run backwards when returning, stop every 5 yards (x2)

stomaCH work in between

Round 1 – flutter and dolly (20s)

Round 2 – freddy mercury and can opener

Jog up to the playground for 20 pullups and 20 dips

Bear crawled up to the parking lot stopping for 20 supines at the halfway point

Jogged towards an open patch of grass for some Jim Wibb – 2 air presses, 1 knee-merkin, 4 air presses, 2 knee-merkins, etc. up to 20 and 10

20 merkins to finish

We had a great time! The only thing missing was Smokey. 🙂

Dad Bod

It was a beautiful, sunny dry perfect morning…somewhere in the world. Here in Charlotte it was rainy, cold and wet.

But a great group of guys showed up so instead of heading to Starbucks like I planned, we had to jump into the workout.

Side straddle hop – 15

Imperial Walker – 15

10 mountain climber burpees

Magic Box – travel around a box in the push up position: diamond merkins on the corners, wide arms on the sides and 4 sets of regular at the halfway points around the sides

9 mountain climber burpees

Magic Box – travel around the box with squats: single leg squats on the corners, wide leg on the sides and 4 sets of regular at the halfway points around the sides

8 mountain climber burpees

One lap with 5, 10, 15, 20 merkins at the 4 corners

7 mountain climber burpees

Partner lap – head in opposite directions and when you meet P1 planks while P2 jumps over their heels (20x), after 10 jumps, P1 drops to 6 inches (2 total laps, 4 partner meetings)

6 peter parker burpees

Ab blaster – 30 seconds each of lbc, freddy mercury, flutter, rosalita, dolly, half freddy, and regular sit up

5 peter parker burpees

One lap with 5, 10, 15, 20 sister mary catherines

4 parker peter burpees

Partner lap – head in opposite directions and when you meet P1 and P2 do 10 handslap merkins (one total lap, 2 partner meetings)

3 parker peter burpees

Everyone was disappointed I didn’t head straight to the field for some fun in the mud. Smokey and Busch had a nice cozy workout with their ironclad gloves while the rest of us spent most of the workout wringing water out of our “waterproof” gloves.

Because Dollywood is currently in a “no-fly zone” at home, the final round of situps aroused him, making us all uncomfortable. Hang in there, buddy.

And lastly, we all reconsidered our career paths when hearing about the genius of Doc McStuffin’s business plan.

Honor to lead and happy to get some time with a quality group.

Not this time, Great Grandma

After a quick lap and warm up, the eight PAX (half of whom were a part of the pre-run. Props to Header, Stonecold, Chin Music, and Baracus for running the horseshoe.) split up into 2 groups of four in the middle of the football field.

Each group sent 2 people to either side of the field. At one side, the exercise was heels to heaven. The other side was tricep dips. The third group ran as the timer to flap jack with the exercising group. This lasted for 3 total rounds. We continued this same system but the exercise on both sides of the football field was plank holds. Engage the core! This went on for 3 total rounds as well.

Next we ran at a moderate pace for 1.25 laps around the track to end up at Grandma. The exercise was sevens: squats at the top and dry docks at the bottom. Chin Music and Yeti helped to lead the way.

We thought Grandma needed one more run, so we accommodated as we went up to the playground for a circuit of pull ups, jumping split squats, and merkins. 3 sets of 8 reps, 6 reps, and 4 reps each.

Afterward, we moseyed down to the football goal line for an exercise called Inchian worm. This consisted of making our way down the field by making “PAX plank hurdles” (PAX holding planks 2-3 yards apart) and the last man hurdling to the end of the line. Turned out to work pretty well. No one got seriously stepped on! So that’s a win.

We finished with a “beat the bus” sprint back to the CoT spot.

PAX included: Chin Music, Baracus, Header, Yeti, Stonecold, Night Court, and Smokey.

Q- Sweeney Todd

Announcements: Pray for Dolleywood and his wife as they welcomed in their daughter into this world this past Wednesday! Welcome to an awesome family, Savannah!!

Pray for Maddison in his job search.

Pick your Partner

We had a great group this morning at Skunkworks. Numbers are better now that we’re out of the single digits on the thermometer.

Here was the game plan.

Side straddle hop, Imperial Walker, 10 swings oyo…then pick your partner wisely.

Catch me if you can (5 merkins) down to the courtyard.

This is where the thinking started. Workouts were called but the number of reps depended on you and your partner.

Snatches (R and L) = total number of letters in first names of P1 and P2

Cleans (R and L) = total number of letters in middle names of P1 and P2

*It’s worth noting that someone (I think Horse Head) has the middle name Ashley. It was agreed by all within earshot that it is definitely a girl’s name.

Clean and Press (R and L) = total number of letters in last names of P1 and P2

Curls = total number of letters in P1’s full name

Tricep Extensions = total number of letters in P2’s full name

Burpees = total letters in both F3 names combined. Big League Chew and Country Livin’s partners immediately regretted their choices, though there was a brief debate about whether or not to count Country Livin’s apostrophe.

Goblet Squat = combined number of letters in P1’s and P2’s birth city

T Bag Squat = combined age based on digits of P1 and P2 (29 = 2 + 9 = 11)

Good mornings = combined number of letters in P1 and P2’s college

Overhead press = birthdate of P1 (06/02/88 = 24)

High pulls = birthday of P2

P1 – up the stairs with the bell, squat + overhead press every two steps, 5 at each landing

P2 – left arm merkins with bell, left arm rows (flapjack)

P1 – up the stairs with the bell, t bag squat + high pull every two steps, 5 at each landing

P2 – right arm merkins with bell, right arm rows (flapjack)

——–

P1 – lap around church

P2 – swings (flapjack)

P1 – lap around church

P2 – flutter w/ press every 4 (flapjack)

——–

P1 – run to the parking lot rock

P2 – freddy mercury (flapjack)

P1 – run to the parking lot rock

P2 – lbc (flapjack)

Catch me if you can back to the parking lot.

Author Archive Yeti