Tis the Season to be Mary…..
The shovel flag was firmly planted, and 22 hearty souls launched into the South Charlotte gloom under the watchful eye of The Rock.
The Thang:
1/2ish mile jog to soccer fields with a lap around the complex
COP:
Ray Charles – QIC
SSH x 26 (tribute to the 26 departed souls in Newtown, CT)
Seal jacks x 26
Imperial walker x 26
Prison squats x 26
Cones Partner Up:
Far cone:
Jog down
Plank & Merkins x 10; switch
Back pedal run
Plank & Merkins x 10; switch
Karaoke right
Plank & Merkins x 10; switch
Karaoke left
Plank & Merkins x 5; switch
Close cone:
Army crawl
Plank & Merkins x 5; switch
Forward roll jump ups
Plank & Merkins x 5; switch
Leap frog
Plank & Merkins x 5; switch
Partner rescue carry
Plank & Merkins x 5; switch
Windmill x 26
Scissors down x 26
Hops – QIC
1/4 mile Indian Run through parking lot towards North Face
Lunge walk
Modified Jacob’s Ladder on North Face (NF)
1 Burpee at bottom of NF, 6 LBCs at top
2 Burpees at bottom of NF, 6 LBCs at top
3 Burpees at bottom of NF, 6 LBCs at top….and so on up to 6 Burpees at bottom
Plankorama at top
Jog to field
Circle up for “Tis the Season to be Mary”
Prairie Fire Mary x 30; switch with partner
CCV’s x 13 Left, 13 Right
Dolly x 26
Flutter x 13
Bicycle x 13
Peter Parker x 13
Parker Peter x 13
Jog to parking lot
Stretchorama
COT
MOLESKIN
Ray Charles with his first official stint as QIC showed he was, in fact, overdue to lead the Pax. Strong work brother. Plank & merkin ad nauseum had the Pax O2 deprived and commenting unsavory things.
Great to have 3 more FNGs – F3 Nation continues to grow!
Special shout out to Sickle and Supersonic. The 2.0’s led the field in the Karaoke and some other parts of the run/plank&merkin. Nice work young men!
I think it was a Bolshoi-less showing from the Pax on a sub 40 degree day – so thankful for that.
YHC was less than pleased when my Co-QIC Ray Charles crop-dusted me and then some during the Prairie Fire Mary. That’s just wrong in so many ways brother. Paybacks are especially painful.
Great work this morning guys.
Announcements:
F3 Christmas Convergence on Saturday, December 22nd at Isotope (Charlotte North) – Bailey Road Park, 11536 Bailey Road, Cornelius, NC 28031. – 7:00 a.m.
Cantina 1511 at Stonecrest – 5:00pm tonight for Charlotte South Christmas holiday gathering.
Rucks and a coupon
7 men ran 3.5-5 miles, rucks, bricks, 25 pound kettlebell and American flag in tow.
Moleskin
It was a beautiful morning to run. Quiet and crisp. Glad to have all the men out there to run with this morning.
I just came to me this morning how The Drill got his name, being that he works in the dental industry. He also seemed to speed up the pace when Anesthesia was mentioned in casual conversation. I can not recall thoughhow Pretty Boy Quarterback was unfortunate enough to get his name.
As much to make a list as to know who is not pulling their weight so to speak, here are the South Charlotte Pax who are doing the GoRuck Challenge. This morning only YHC, 49er, Stone Cold, and Donkey Kong showed. The rest, whose company we anxiously await: Dora, Far Side, Haggis, Bugeater, Tiger Rag, Strange Brew, Runstopper, and Dolphin. That’s a strong group, but a team is only as strong as its weakest link. Go Ruck!
Hairburner Half Mile
Twenty two men gathered to punch Hump Day in the throat. Hump Day punched back.
PREGAME
Form a team of 4 to 6, pick a plate (45, 35, or 25) or a pair of plates (10’s or 5’s)
Little Baby Jog to track, drop plates at starting line, mosey to grass for Mary
- Flutter x 25 (hold ’em)
- Dolly x 25
- Peter Parker x 25 (hold plank)
- Parker Peter x 25
WARM UP
- SSH x 25
- I-Walker x 25
- Mosey to plates. Tighten chin strap
THANG
Hairburner x 400 m with 5 burpee sprint chase
- Pax 1: Burn hair
- Rest of team: 5 burpees, then sprint to Hairburning Pax
- Rotate, rinse, repeat x 1 lap (400m)
- Various planking for leaders
Run to Hill
- Jacob Jr Ladder (1 to 5 burpees at top)
- Sprint to home plate
- Yet-to-be-named core exercise x 30 sec (x3)
- Run to steps
- Bunny hop steps
- Run to track
- Sprint x 100 yards
- Sprint x 200 yards
- Sprint x 300 yards
- Out of time before ladder back down…
- If Pomfret’s doc and the WSJ are to be believed, the DV Pax made a panicked run on the Heartbeat Bank this morning.
- Team Donkey Kong (Wanker? and…?) smoked the field on the first lap. Far Side simply carried YHC’s team on the second lap. #wheelhouse.
- The combination of gloom-ensconced pax, O2 deprivation and a looming deadine for YHC leaves little time for a proper memorial in the Moleskin. The Pax can provide the rest of the Moleskin in the comments.
Painpourri (featuring the one and only Ray Charles)
Shovel flag was planted firmly in the ground and 22 pax stand ready to accept the daily pain challenge with kettle bells in hand.
The Thang:
SSH x 40
Groiners x 10
Imperial Walker x 20
Merkin Jacks x 10
Stack the Bells (Rt then Lt) and we’re off..mosey to benches
On your knees for merkin/press ladder (1 merkin, 4 Arm raises, 2 merkins, 8 arm raises……10 merkins, 40 arm raises) Aye!
KB step ups x 10 each leg
Merkins x 10
Dips with KB in lap x 20
KB curls x 10 each arm
Rinse and Repeat
Stack ’em back to parking lot
Two Team hairburner Relay race (w/ mountain climbers)
Aussie Peal back (squats w/ bear crawl to end of line)
Lunge walk
Skunk Humper x 10 (Crowd favorite)
KB two hand swing x 20
5 Burpees
Ray Charles to the Stage:
KB Lunge x 10
Partner up- KB Burpees x 5, SSH while your partner finishes; Rinse Repeat
KB one hand swing x 10 (alternating rt-lt)
KB Figure 8 x 10
KB Around the World x 10
KB Tricep extension
~whew!~smoked
COT
Moleskin:
-T-claps to Ray Charles for stepping up on the stage. “I’ve got a few new moves for us”….good ones too.
-Aussie Peal back and “Skunk Humpers” (note name change) were borrowed from our Northern brothers- read it in a backblast last week. Thx!
-I’ll leave the comments on the humpers to the pax….submit and let’s have fun with it.
-YHC had to modify quickly with most of the pax not remembering to bring their dumb bells…No problem..Skunk Works is all about variety.
-HARLEY was there w/ Skunk Bell!
-Strong post by Boomer (War Daddy)…he was at Matrix yesterday and back for SW today. RESPECT!
-Welcome FNG Lemon…go see him for your next BMW, Christmas Specials running now? Wanker EHing the brother-in-law, nice work!
-Saturday, Dec. 15th Holiday party at Cantina 1511, 60 signed up so far!
-Tiger Q’s tomorrow at DV…ruck “unfriendly” warning.
Little Baby Dips
On behalf of O’Tannenbaum…
Great group of 22 men this morning.
That Thang
After a brief 3 minute warm up, we launched into a circuit that included running laps around the track with brief interruptions of “curb hoppers”, decline push ups (merkins/murkins), and “little baby dips”. With about 15 minutes left, we cooled down with Abs and a little more running.
Nakedman Moleskin
Besides some scary morning hair and “sheet” lines of faces from guys whose head was not far from the pillow, I was too tired to notice anything extraordinary; however, two things that jump out:
1) Not a lot of talking after the first two laps, maybe I just couldn’t hear? And,
2) Through the gloom, during the conditioning circuit, I did notice various silhouettes of grown men with backpacks lagging behind, not talking….
Thanks for your support during my inaugural role as your leader.
More Mole
#tclaps to O’Tannenbaum on his maiden Q voyage. Extra #tclaps for showing up with “COACH SHANAHAN” emblazoned across the back of his shirt — felt like 7th grade all over again.
Just to be sure we didn’t lose that 7th grade feeling, Q had us launch into the “I don’t know what these are called but it goes like this” exercise. Hey, Coach, that’s called a ‘windmill!’ #oldskool
Coach’s Ladder (lap, 10x curb hopper (getup jumps), 10x derkins, 10x LBDs) 10 to 1 was a smoker and kept the pax in motion for most of the workout. Very well done, Q!
LBD? What’s a “little baby dip?” Well, that’s a dip done off the edge of the curb…quite possibly the shortest dip movement ever performed.
GRC complement: 2 rucks in attendance. Hey, guys, if you wanna know how much is in the ruck, just grab it off their backs and take it for a spin. Guaranteed good livin’. Take a coupon with you when you go.
Premier League
27 men gathered around the shovel flag in Area 51.
The Thang
Warmup
SSH x 22, Imperial Walker x 16, Merkins x 13, Turkish Getup x 10, Mountain Climber x 20, Peter Parker x 10, Seal Jacks x 10Mosey to the wall
Peoples Chair 90 secs
Decline Merkins x 15
Peoples Chair 60 secs
Decline Merkins x 20 (15 turned out to be too easy)
At Joker’s insistence, one more round of Peoples Chair 60 secs
PlankMosey to trailhead
Group 1: 7 Burpees while Group 2 runs trail
Flapjack
Rinse and Repeat with 10 Spartan Burpees
Plank it up
Jog down to the fields while every 10-15 yards jumping up and doing a “header”.
Split up into two groups and got down in bows and toes and did the Cacalaci Railroad (hop).
Lunge walk over to where the cones were and did suicide sprints (5,10,15yrds) while the other group did merkins.
Rinse and repeat.
Split up w a partner and did a wheelbarrow race for 15 yards while the other group did little baby crunches and then flip flop.
Lunge walk about 30 yards and then staying in 2 groups did the Cacalaci railroad in the plank position (crawl)
Run over to rock pile for everyone to get a rock.
Two circles, seated position, passed the rocks around the circle for 60 seconds and then went the other way.
We then did the Lougaines x15 with the rocks
Little baby crunches x15 w rocksDrop the rocks and run to playground.
10 pull-ups
20 push-ups
20 dips
20 squatsRinse and repeat for the final 8 min.
Moleskin
– So, Short Sale shows up at 0701 for his first Q at Area 51! No worries though, as he emerged from his car and immediately launched into a SSH.
-Header, as you may know, is a soccer coach/player… hence his nickname. He found a creative way to incorporate headers into our workout… and watching the PAX lurch into running headers – in unison – was a scary sight.
Sprints & Burpees – Stage Coach Likes To Sprint Pulling The Wagon, Not Ride
21 Pax posted in the Gloom to make a downPAINment on the day and participate in Stage Coach’s virgo Q.
Stage Coach Lead:
Warmups:
Jog around parking lot over to soccer fields
Serpentine the length of field x 2 (down and back) – jog fwd, karaoke sideways, backpedal bkwd
COP:
SSH x 25
Seal Jacks x 25
1 legged Burpees 5R/5L
Jack Webb’s (Merkin and air military press combo) x 10 sets (55 of each)
THANG:
Open the gate – 1/3 field
Close the gate – 1/3 field
Lunge walk – 1/3 field
Jog back to starting point
Partner up:
Partner A – Rapid line hopping
Partner B – Suicide sprint
Flapjacks
Elevens – Diamond merkins, Dying cockroaches (yes, that’s 55 of each!)
Partner A – Stationary lunge jumps
Partner B – Suicide sprint
Flapjacks
South Cakilacky Railroad – 2 teams; 1st time practice, 2nd time race (losing team 5 burpees)
Pass the baton to Mall Cop:
Jog from soccer pitches to baseball field with lunge walks in between.
Line up along left outfield foul line, 10 burpees, run to center field, 10 burpees, run to right field foul line 10 burpees. Plank it up when done.
Rinse and repeat for more burpees and sprints from right field to left field.
Mosey to Entrance 4 hill for: 5 burpees, run down hill, run back up, run down hill, bear crawl up, 5 burpees, then perform squats (not planks) while we wait.
Audible by Ray Charles to run to 10 ft boulder for Rock climbs with all pax working together to go up and over.
Mosey back to baseball out field for 6 MOM:
First Exercise is, 5 Burpees!
Flutter x 15, Rosalita x 15, LBC to right x 15, LBC to left x 15, Peter Parker
Last Exercise is, 10 Burpees!
Short Indian Run back to the shovel flag. (audible by Donkee Kong)
COT
Moleskin:
T-Claps to Stage Coach for his first Q! His energy, enthusiasm, and counting in cadence was awesome as he is a natural Q. Well done Brother, hope to see you Qing on a regular basis. Even though Stage Coach debuted as Q, his 2.0 (Rickshaw) left him in a trail of dust.
T-Claps to the Ruck crew who posted today (Donkey Kong, Stone Cold, & Dora) as this was not a Ruck friendly workout. I hope the back of your heads aren’t too bruised from all the Burpees.
Speaking of Burpees, YHC was on a mission today to make sure we performed 100! I had visions of the Ghost of Christmas McGee’s past post, as everyone knows he loves his 100 Burpees. It just sounded like a fun way to suffer in this mornings Gloom. T-Claps as Runstopper set the pace for the sprints and Burpees, as usual.
Nice audible by Ray Charles to climb the rock at #TheRock. It is always a great exercise for the Pax to work together in team work, and its a lot of fun! Donkey Kong, nice audible on the Indian Run, sorry we didn’t have a longer run to get back for the COT.
YHC heard plenty of rumbling from PAX… During Stage Coach’s half, something like did someone pee in his cereal??? And for YHC’s half, No more Burpees Mall Cop! What’s gotten into you? We hope everyone got their money’s worth today as YHC is spent.
Santas and Elves
5 Santas and 2 Elves set out on a cheery December morning to carry presents through the woods, GoRuck style.
The Thang
The 5:15ers did 5 miles. American Flag. Rucks with bricks for those who felt like Santa Claus. Gift wrapped bricks for the elves.
The 5:30 North Polers did 3.5 miles similarly.
Moleskin
I don’t think The Drill or Ray Charles check their twitter account, as they did not know what they were getting into this morning. Alas, 4 pounds of brick and a slower pace are a small price to pay for some increased fellowship on the trail. Thanks for induldging us guys.
There is some power and pride in getting out there with weight in tow and the American Flag leading the way. We were a band of brothers out there this morning.
Thankfully, that third GoRuck team is now official, so Donkey Kong can join us with a real purpose. You will not be disappointed.
A strong effort by all this morning. Running in Formation,Pacing and Head Counting were all practiced out there. Feel free to come out and join us over the next few weeks. Go Ruck training is in full effect across F3 Nation. Come out and find out what all the fun is about (Ruck or Not).
Dol-FUN at Death Valley
Aye! 38 Pax posted for Death Valley this AM. The April-esque weather was great to play in.
The Thang
Sprint to football field
COP
Merkins x 10
Merkins x 10 (QIC counting snafu caused redo)
SSH x 25
LBC x 15
– Jog to track
Progressive 400s
4 x 400 with each lap faster than previous
Plank until everyone finished
– Jog to end zone
Redzone Suicide
Split into two groups
Group 1 does suicides
– End zone to 5 yard and back
– End zone to 10 yard and back
– End zone to 20 yard and back
Group 2 does the following until Group 1 finishes suicides
– Cycle 1 – mountain climbers
– Cycle 2 – dive bomb merkins
– Cycle 3 – spartan burpees
Each group switches after each cycle
– Jog to baseball field
Suicide Squeeze
Stay in two groups from Redzone
Group 1 first, Group 2 follows when G1 leaves 1B
Sprint Home to 1B – squats x 10
Side shuffle to 2B – merkins x 10
Side shuffle to 3B – SSH x 10
Jog to Home – burpees x 5
Home to foul pole suicide
Rinse and Repeat
– Jog to CF
3 MOM
Dolly x 15 with 5 slow count
LBC x 20
Dolly x 5 very slow count
Bicycle x 15
– Jog to base of hill
Jacob’s(?) Ladder
QIC uncertain of true definition of Jacobs Ladder hence the ?
Stay with groups from before
G1 runs hill repeats with increasing merkins at top
– resulting in 5 repeats and 15 merkins
G2 does LBCs until G1 finishes
COT
Moleskin
– Great effort by the pax this AM. As a first time Q, I wanted to keep everyone moving and I think mission was accomplished. Tclaps to Tiger Rag for all his help
– Welcome to FNG Virgo, a headlock by Worldwide Leader. Hope you enjoyed it Virgo and will be back again.
– Please keep Callaway(Alex Browning) and family in your prayers on the loss of his mother. Details below:
Visitation
Wednesday Dec 5 from 6-8PM
Hankins and Whittington Funeral Service
1111 East Blvd
Charlotte 28203
Memorial Service
Thursday Dec 6 at 2PM
Church at Charlotte
2500 Carmel Road
Charlotte 28226
– Several pax were donning rucks in preparation for GORUCK.
– 49er looked strong on the 1 mile run with his ruck. Tiger Rag noted that he might be a few bricks shy of a full load. Just sayin’….
– Thin Crust apparently didn’t get enough running during the workout as he was observed hitting the track for a bonus mile post workout. Nice work brother.
Sour Milk
19 men gathered in the gloom [lilteraly] for The Matrix.
The Thang
Run around field
Side straddle hop 20x
Squat 20x
Imperial Walker 20x
Clark Griswold / twist squat jumps 20x
Merkin plank ups 15x
Mtn climber 20x
Jog to field – Interval
1) Bear Crawl
Carolina Dry Dock x10
B-Bear Crawl
Wide merkin x10
Sprint back/
2) Karaoke Right
Squats x20
Karaoke Left
Squats x20
Sprint back / LBC
3) Forward / Backward shuttle run
Indian Run 3 lines
1) Traditional back to the front
2) 5 merkin chaser
3) Zig zag to the front
Run to Wall
1) 1 leg wall squats 15 per
2) Balls to wall push up hold/ push up
3) Peoples chair
Run to Bench on your own
1) Triceps Dips narrow 20x
2) Decline merkins 15x
3) Pull Ups 10
4) Jump ups 20x
1) Triceps Dips Wide 20x
2) Diamond merkin 15x
3) Pull Ups 10
4) Jump ups 20x
Last man max count to fail
Planked roll ups
Abs LBC’s 30
Bicycles 20
Super Man 1 min
Dolly 20
Mason Twist 30
Leg flutter 20
Moleskin
– Triple claps for Cheese Curd on his first Q experience.
– Dora and Salt Lick with strong performances in the planked roll ups [“dive bombers”] to failure contest.