Author Archive Yeti

Navy Seals

The Thang

  • ¼ mile jog to track
  • Standard old-school warm up: SSH, Imperial Walkers and Squats
  • ½ mile warm up around the track
  • Navy Seal Fitness Test

o   Timed 1.5 mile

o   Max push-ups in two minutes

o   Max sit-ups in two minutes

o   Max pull ups

  • Cool down with plank, dips, etc.

 

Moleskin

  • A Navy Seal fitness test without water isn’t much of a Navy Seal fitness, but we did the best with our available resources.  I did this workout a few years ago, and I thought it would be a great day to bring it back.
  • Based on a quick review of the Navy.com website, it appears there are some fairly specific pre-screening qualifications to become a Navy seal, including:

o   Applicants must be between the ages of 17 to 28 [… sorry Uncle Leo, but turns out that you and I are almost 20 years outside of the range]

o   Eyesight requirements: 20/40 best eye; 20/70 worst eye; correctable to 20/25 with no color blindness.  [Interesting… not sure if I have a “best eye” and “worst eye”.]

o   Meet the minimum Armed Services Vocational Aptitude Battery (ASVAB) score: GS+MC+EI=170 or VE+MK+MC+CS=220 or VE+AR=110 MC=50. [I have no idea what any of this means… but looks pretty impressive].

  • In terms of the fitness test, here were the targets:

o   1.5 mile in 11:30 or less, with a stretch goal to do it in under 10 minutes

o   At least 50 push ups in two minutes, with a stretch goal of 80

o   At least 50 pull ups in two minutes, with a stretch goal of 100

o   At least ten pull ups

  • Everyone pushed hard… good workout… and managed to have some good laughs along the way.  Great group of guys, with youngsters in their mid-20s and old guys like me and Leo.  Great way to start a Friday.
  • With Veterans Day right around the corner, this is a great time to give thanks to all of the men and women that serve in uniform!

Cool Runnings

It was a chilly morning, but we warmed up quick. Here’s how it went down:

Warmup:

 

SSH x 20

IW x 20

Run lap around track

 

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 100 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

 

R Karaoke to 10, 30, 50

L Karoke to 10, 30, 50

Backwards jog to 10, 30, 50

Sprint to 10, 30, 50

 

Jog a lap around the track

 

Mosey to Grandma

 

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

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

jog a lap

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

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

 

Mosey to front lot

 

Done

.

COT

 

BOM

Moleskin:

As usual, a strong group at Joust today. With the smaller crowd there was nowhere to hide. That being said, not many refusniks out there, besides more than a few “knee brace adjustments” by Semi.

We covered 2.5 miles today – most of it on stadium steps and Grandma Mtn. Solid work by all.

Thanks for the opportunity to lead. Always an honor.

Siri

The Thang:

  • Mosey to the 50 yard line
  • Warmup: SSH x 20, Imperial Walker x 20, Hand raise merkins x 20, Russian Twist x 15, Low Slow Squat x 15
  • To the finish line: 30 seconds stretch run round the track and mosey back, plank exercises x3

60 seconds stretch run round the track and mosey back, plank exercises x2

  • Mosey to Grandma: Grandma 7’s, Carolina drydock/pullups (jump the fence!)
  • Mosey to the wall and partner up: P1 run the stairs, carioca along the top, switch sides in the middle, run down the stairs, P2: people’s chair and shoulder presses, switch, x2
  • 20 hand slap partner merkins
  • Line up 1’s vs 2’s, Indian run with 1 racing 2 on each cycle, twice round the track
  • Mary at the finish: Rosalita, Heels to heaven, LBC’s, protractor + touch your toes x 3
  • Mosey back with 5x burpees at each light
  • Bellies: AYG to COT
  • Added Mary called by first man back (patriotic version of the Russian twist, the Dolly, car alarm)

 

COT: lead by Header

 

Nice to be back – apologies for the construction obstacles and arse activated car alarm.

Swingin’ in the Rain

Despite my unspoken hopes that the weather would prove too gross for a morning workout, we prevailed. And we’re better for it! At least that’s what the four guys and I who showed up to Skunkworks are telling ourselves.

The Thang

Catch me if you can to the courtyard – 5 merkins and then chase, when you meet your partner both do 5 t-bell squats

At the courtyard…

15 side straddle hop, 15 imperial walker

20, 15, 10, 5 – high pulls and merkins in descending number

You go, I go – Partner 1 snatches and holds while Partner 2 snatches, P1 snatches while P2 holds (10 right arm, 10 left arm)

Lap around the church

P1 planks while P2 does 15 swings, P1 drops to six inches when P2 has 5 swings left, (repeat 3x)

six circuits of stairs, one step at a time (x2) skip a step (x2) double jump (x2)

You go, I go – P1 clean and press while P2 holds, alternate (15 right arm, 15 left arm)

Lap around the church

P1 squats w/ bell while P2 does 10 goblet squats, (repeat 3x)

Repeat stair circuit

Mosey to front of Church

P1 lunges to the first median while P2 does curls, flapjack (repeat 3x, replacing curls with triceps, then overhead press)

Move to next Median

P1 burpee broad jumps to 2nd median while P2 does curls, flapjack (repeat 3x, replacing curls with triceps, then overhead press)

Moleskin

Lex wasn’t a fan of running stairs as recovery after leg work. In retrospect, he had a fair point.

Chin and Lex discovered they went to college at the same time. Nothing like a small workout in the rain to rekindle old Clemson flames.

We all agreed Floaty should have Q’d given his name.

 

It was a wet, rainy honor! See you next time.

-Yeti

 

Tom Brady’s Hangover

YHC was tempted to be in a surly mood after the Patriots ruined my hopes for a good start to the Fantasy Football season, however the brisk morning air and consequently brisk dew covering the football field at CC served to revive YHC’s downtrodden spirit.
Very important Disclaimer: YHC is a Panthers fan, thus any positive comments made towards the Patriots, said organization’s quarterback, tight end, and/or defensive unit are solely founded upon YHC’s reliance on said parties to perform well in Fantasy Football. In all other situations, the aforementioned Boston institution (which from hereafter will be referred to as The Patridiots) can be assumed to be the recipient of feelings of ill-will.
The Thang:
Mosey from launch to “upper” parking long
SSH x15
IW x15
LSS x10
Merkin x10
(all IC)
Mosey down to football press box.
-Circle up in plank position. One PAX does hand release merkin, followed by PAX to his immediate left, etc. All other PAX hold plank until their turn to perform merkin, go around the circle as such for 2.5min
-Same concept with chair plank/burpees for 1.5min.
Mosey down stadium, up Granny to playground.
-EMOM (Every minute on the minute) for 10 minutes:
 5 pull-ups
 10 squats
 5 toes to bar (or leg raises or knee to elbow)
Mosey down to football field (goal line).
-Catch Me if You Can(ish).
Partner up.
1) P1 runs to opposite goal line and back to P2. P2 performs burpee-broad jump until P1 returns, flapjack and repeat all the way down the field.
2) Repeato with Walking RDL instead of burpee-broads
3) Repeato with broad jumps
Backwards mosey to 50 yd line.
-Plank in Tunnel of Love formation (insert groans here). YHC announced that TOL was not the forthcoming exercise (insert rejoicing), explained the new routine (re-insert groaning):
One PAX assumes plank position face-to-face with end man in TOL line. He performs 1 hand slap merkin with PAX in front of him, then moves down the line to the next PAX, 1 hand slap merking, etc. Go until each PAX has moved through the routine.
Lunge walk to goal line. Mosey back to 50.
American Hammer x25
Parker Peter x10
Mtn Climber x10
(all IC)
Mosey back to launch.
Name-O-Rama
COT
Nakey Moley:
 
General observations:
-Nice to meet Hoover for the first time. Standing approximately 2′ taller than YHC’s 5’9″, he’s hard to miss and had an unfair advantage on the CMIYC on the field due to his 3.5 yd stride length.
-Smokey took a huge step of personal growth as he wore a Harding University pullover this morning. On second thought perhaps this was done in mockery…
-Caddy’s new coworking space serves beer. Many PAX now considering becoming entrepreneurs.
-Chin Music continually ruins YHC’s general assumption that baseball players can’t run. Dude’s fast. As is Joker, but I think Joker’s speed is tied to the aerodynamic advantage he gains by wearing his visor bass-ackwards. Which brings up another point: is wearing a visor when there’s no sun in the same category as wearing sunglasses inside?
-Semi-Gloss provided the requisite heckling/mumblechatter. His heart may be growing however (a la the Grinch), as he apologized to YHC after COT and assured me he was only joking. Not sure if the cold weather is putting him in the Christmas spirit already, but it’s weird.
Thanks to Yeti for the opportunity to Q.
Announcements:
-F3 golf. Sign up or Caddy will find you. All the info on f3golf.com.
-Speed for Need/Isabella Santos is coming up. Check anywhere that Tolkien frequents for more info.

Burning Tires and Smoking Guns

After a quick disclaimer we moseyed down to the field.

We started with:
20 side straddle hops

5 burpees
15 imperial walkers
10 burpees
15 LBCs
10 burpees
10 low slow squats
5 burpees

We moseyed over to the goal line to complete a few suicide runs:

– 5-10-15 (Frontwards there/backwards back)
10 merkins then hold plank
– Same thing but 25 LBCs then hold 6 inches
– Same thing but 10 dolleys and 10 Flutter kicks then hold 6 inches
Okay NOW we’re warmed up. We moseyed to the track for the “burning wheels” portion of our workout:
– 100 meter sprint 15 burpees & 20 LBCs x 4
– 200 meter sprint 20 dry docks & 30 flutters x 2
– 400 meter sprint 10 monkey humpers & 25 super mans
We then headed over to grandma and ran backwards to the top, then hopped the fence to get to the playground for the “smoking guns” portion of our workout. It went as follows:
– 1st round
10 pull ups
15 dips
15 merkins
As many rounds as you can do in 3 minutes.
– 2nd round
20 shoulder taps
15 Declined pull ups/rows
10 wide arm merkins (werkins)
As many as you can do in 3 minutes.
– 3rd round
20 Derkins
20 man makers
Wall sits with 30 arm raisers
As many as you can do in 3 minutes.

All done! With our “wheels” burning and our “guns” smoking we moseyed back to circle up.

Announcements: “Give to Give”

Giddyup with Cowgirl

Started it off with a run to the goal line and 100 yard side straddle run followed by 100 yard backwards run. Then the standard IWs, Low Slow Squats and Merkins.

To get the PAX angry at me early on we did 4 corners on the field w/ 10 burpies at each corner followed by 100 yard side straddle run and 100 yard backwards run. To painfully bring our heart rates down we did 1 min left hand high and 1 min right hand high.
The fun continued in the next exercise as we alternated between bear crawling 20 yards and lunging 20 yards goal line to goal line and then run backwards 100 yards back. The PAX was picking up one my sadistic pattern at we repeated the 1 min left hand high and 1 min right hand high. I saw a few knees drop on the ground so I knew things were going well.
The next exercise looked great on paper but ended up feeling more like someone could fry an egg on my abdomen by about the halfway point. We partnered up and did whatever the exercise is when you lay on your back and get your ankles thrown down to the ground while holding your partners ankles for leverage. Then you would wheelbarrow ten yards and flapjack with your partner alternating back and forth every 10 yards for 100 yards.
Usually I like partner exercises because it builds camaraderie, friendship and mutual trust; however, due to the excruciating pain we were putting each other through I found myself loosing trust and hating my partner who happened to be Caddy. I’m pretty sure he feels the same way about me now. Repeated the 100 yards backwards run and 1 min left hand high and 1 min right hand high.
Mosey to Stadium. 20 Durkins and 20 Dips to get a little preburn before we did a set of Sevens with Durkins on the bottom and Burpies on the top.
Indian run back to the parking lot and alternated between staring at the sky and doing 40 flutters in cadence.
Stood up to admire the sweat angel we all created on the asphalt. Nothing more beautiful and a circle of sweat angels at 6:15.
Congratulations, you’ve been beaten by a Cowgirl.
Honor to lead!!!

If Memory Serves Correct

Easier to wake up than some mornings, it felt nice outside at first but grew to be pretty muggy for a workout. Little rain beforehand, enough to make the ground wet and make me regret placing any crunches and sit-ups on the menu.
Warm-Up:
1 lap around the track, circle up in the middle
15 SSH IC
5 Merkins OYO
15 Imperial Walkers IC
5 Merkins OYO
15 Low-slow Squats IC
5 Merkins OYO
25 yd. Bear Crawl, 25 yd. Lunge Walk
The Thang:
Start at the end zone, with different exercises listed for each 10 yd. mark on the field (see below)
0 yd. (End Zone) 10 x Arm Raises
10 yd. 10 x Merkins
20 yd. 10 x Squats
30 yd. 10 x Big-Boy Sit-Ups
40 yd. 10 x Carolina Dry Docks
50 yd. 10 x Lunges, 10 each leg
60 yd. 10 x Russian Twist/American Hammer, 10 both sides
70 yd. 10 x Plank Shoulder Taps, 10 each arm
80 yd. 10 x  Mountain Climbers, 10 each leg
90 yd. 20 x LBCs
100 yd. 20 Burpees
Each iteration of the suicide starts with 10 arm raises at the 0 yd. line. The exercises stack up on each additional run, so you must complete all preceding exercises at their respective markers before advancing further. If you forget which exercise belongs to which marker, the punishment is a 5 Burpee substitution, with the exception of the 100 yd. 20 Burpees. So a little bit of a memory game too.
All in all, that’s 100 merkins to deal with at some point during the suicide.
Jog a lap around the track, stopping at the bleachers.
Pair up in groups of 3, send one partner (P3) to the other side of the bleachers.
P1 runs the bleachers, winding up and down until he reaches the other side. P2 stays and does squats while P3 does merkins at the other side.
P1 relieves P3 on the other side and they switch roles. Now P3 must run the bleachers back to P2 while P1 does merkins.
Essentially a 3 person relay with a set of bleachers in between.
2 rounds before time ran out. Run back to the parking lot.
20 LBCs IC to finish it out.
Count it up and we’re done.
Moleskin:
Really great work done by the PAX this morning, plenty of Merkins for one day. Smokey earned his name on the suicide by smoking us. He did well enough for me to put off the Burpee Challenge (where everyone has to do their age in Burpees…feels good being 22) til next time. Also extra credit to him and Leo for carrying that kettle bell all the way back to the lot. Thanks everyone for letting me lead.

What can Fireman Ed do for you?

This would have been entitled “What can Brown do for you?”, but the way he was yelling all morning at Fireman Ed, this felt more fitting.

Here’s what went down this morning.

Side Straddle Hope (15)
15 swings oyo
Imperial Walker (15)
15 swings oyo
Low Slow Squat w/ Bell (15)
15 swings oyo
30 curls oyo
15 swings oyo
15 tricep extensions oyo
15 swings oyo

Find a partner…
Everyone spread out evenly on the track. Partner 1 farmer carried both bells around the track. Partner 2 ran ahead and eventually caught up with Partner 1. Flapjack

P1 lunge walks with both bells around the track. P2 ran ahead and caught up with P1. Flapjack

P1 stands in place and does clean and press with right hand only. P2 runs a lap until he meets up with P1. Flapjack

Repeat this process 2x (switch to left hand on the clean and press the second time)

With your partner in a tight circle in the middle of the field.
P1 starts work on a specific exercise. P2 runs to the track, does a workout and comes back to switch with P1. When they switch, they do 2 partner merkins. Exercises and totals are below.

100 curls, 50 tricep extensions (5 jump squats at the edge of the track)

100 American Hammers, 50 good mornings (5 dry docks at edge of track)

100 flutter presses, 50 overhead presses (2 burpees at edge of track)

100 lawnmowers, 50 high pulls (6 sister mary catherines at edge of track)

 

It was a great morning. I appreciated Chin Music noticing me working on my between the legs dribble with the bell. #StephCurry

Bulldog had to take off early. I think the Imperial Walkers and Side Straddle Hops did him in.

Apologies to the 5 AM run crew. We did a little more mileage than normal, so hopefully your legs lasted the rest of the day.

And lastly thanks to Harley and Fletch for giving me the chance to Q.

Big time expansion going on! Columbus, Indianapolis, Louisville, Pittsburg, Minneapolis, Austin, Birmingham. Reach out to guys in these cities and let them know about F3. If you can go downrange and help start these off, do it! Lastly, put your skills to use for F3 nation.

Butterflies at Joust

We had a much appreciated 50 degree morning to greet us after to many weeks of bitter cold. We even had a few of the hibernating warm weather only guys show back up. 17 in total. Here is how the workout went down.

 

Field and warm up In Cadence 20 each

Side saddle hope

Imperial walkers

Low slow squat

 

We then Partnered up in 3s and moved onto the goal line for a series of workouts.  Each partner took turns doing each workout, rotating when the “pace setter” was done with the distance excersize.

 

Round 1 – 5 minutes

Gasers 50yd, Squats, Mercins

 

Round 2 – 5 minutes

Walking Lunges 20yd, Vups , Forearm Plank Rockers

 

We moseyed up the bleachers for our next set

 

Round 3 – 6 minutes

Stair run, 10 Pull ups 10 leg raises and LBCs until relieved, , Wall Sit Arm Raises

 

Moved back down the goal line

 

Round 4 – 5 minutes

Bear Crawl 20 and back, knee tucks, “Butterfly”

Round 5 – 5 minutes

Field Hops 20, mountain Climbers, Dry Docks

 

Moleskin:

As a few of you have mentioned leading your first Q can be a little unnerving.  I thought I was fine until my wife looked at me Thursday night and said “you’re nervous”.  Well I wasn’t until she said that!  All together things went pretty well though, my voice only cracked once and “butterfly” / “flutter” what’s the difference really?  Field Hops and Bear Crawls seemed to be the fan favorites and by that I mean they were the favorite to be done with.  We did run out of time and I had a few more things up my sleeve, but I guess I will just have to save them for next time!

 

Thanks for the encouragement from all of you fine gentlemen.

Have a great weekend all!