Monthly Archive January 2013

GoRuck Gear Test #2- Pepper Pots & A Bed Post

9 members of 1st F and 2 committed runners posted in the dark and muddy gloom for another taste of good livin.

The Thang:

-Ray Charles and The Drill posted at 0515 for their weekly 5 to 6 miler while 49er, Stone Cold and Far Side went for a 1.5 mile warm up run with rucks.

-The full GoRuck PAX launched at 0530 and immediately picked up the first 3 coupons for the day provided by the bridge overpass retaining wall.  Adult size boulders and one in particular was a nice and healthy beauty (DK sure can pick em!).

-The creek.. she was a rage’n thanks to last night’s down pour.   Water level was very high and white caps abundant.  So a creek crossing with bricks tied to our backs was unanimously ruled out.  No doubt there would have been an under water pain station had The Shore (praying for you brother) been Q. 

-Up hill trek in formation picking up another coupon, lop sided tree trunk (one end very heavy with spikes, the other much lighter) and a bed post (Woody).. I think someone must have needed it for their 3 legged bed at home.

-Pain stations at muddy field lead first by Donkey Kong: caterpillar push ups (crowd pleaser! ) and Dollys.  Then Strange Brew: partner pepper pots (Canadian for “he sees me’s”) and army crawl.

-Trek in formation back to parking lot delivering coupons back to their homes; with the exception of Woody. 3.5 miles covered.

Moleskin:

-A lot more chatter this morning from the PAX; I am guessing due to the exhilaration of knowing that we would not be getting in the water.  Mother was that water cold last week!

-Pepper pots are much more enjoyable on a wet muddy field.  Far Side wins the award for the longest belly slide.

-Did I actually hear Brew say that he was in the very elite Canadian Army….or was that a raccoon growling in the woods???

-Shout out to Schedule C for making the long trip from north Charlotte for the 2nd week in a row at the crack of dawn.

 

Announcements:

-Dolphin is Q’ing an early morning GoRuck workout this Saturday.  Meet at the Greenway parking lot off of Johnston Rd near Ballantyne located at the bridge just down from the Red Robin.  This is NOT the entrance off of Hwy 51.  Meet at 0420; launch at 0430. This will be a good dress rehearsal for the challenge so dress and prepare accordingly.  COT will be at 0600 so you will have time to double up and make your usual Saturday workout after.

-Marrow Mountain GoRuck workout (4 hours)  this Sunday.  Meet at The Rock (Calvary Church) Sunday at 0600 if you want to carpool.

 

 

“34 multiplied by 23 equals 6402”

 38 men  (tying the DV record) braved a cool breeze and 63 degree weather this morning to make their down painment.

Warm up:

-Jog around parking lot.

-Shoulder stretches in squat position while PAX was notified of the F3 disclaimer.

-SSH x 25

-Split up into teams of 3&4 and perform mountain climbers while solving a math problem (stole this one from TR).

The Thang:

-Jog to football field with Old Glory in tow.

-Merkin pyramid (or as some call it a ladder…potato…po-tah-to) up to 10 and back down holding plank position for 5 seconds after each set.  Judging from the many grunts this was a definite crowd pleaser!

-Run 3 laps around track while performing 5 burpees when whistle is blown (ramdomly 4 to 6 times each lap by YHC). The faster you run the fewer the burpees.  Plank when finished.

-Jog to concession stand for wall work: People’s chair, BTW, (extra credit for push up), people’s chair, wall plank with peter parkers.

-Jog back to football field for team work: Each team (same teams as in the warm up) performs a total of 100 burpees per team while each team member (one at a time) sprints 200 yds.  Another mental challenge thrown in the mix adding up each team member’s burpee count…no extra credit given for going over 100!  Plank when finished.

-Bear crawl to Old Glory planted just beyond the 50 yard line.

-6 MOM: Dolly x 21 hold em; LBC x 24; Rosalita x 21; bicycle x 23; 6 inches

-Jog back to parking lot for plank-0-rama: Regular; right leg up while left arm behind back (Rocky Balboa); Switch arms/leg repeato. Mission impossible.

Moleskin:

-Weather conditions could not have been more perfect and it was great to have Old Glory waving in the wind and joining the PAX for the down painment.  How could anyone fartsack on a day like today?….Dora?

-Dolphin and Far Side might want to start following @F3Area51 on Twitter as both showed up wearing their rucks even after YHC tweeted to leave the rucks at home today.  They quickly put them back in their cars when they realized that YHC was ruckless.  I think they agreed afterwards that is was a good call.  Actually eveyone should follow @F3Area51 on Twitter.

-Tclaps to team Harley, Cheese Curd and Double D for being the first to FINALLY figure out that 34×23=782.  Basic math is a little more challenging while simultaneously performing a physical task, but the team (didn’t recognized the voice) that answered 6402 might want to brush up on their basic multiplication tables.

-Brothers continue to pray for The Shore’s family.  Jon, his mother, brother and the rest of his family have trying days ahead.

“And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” Philippians 4:7

Run Skunk, Run

26 Pax rolled out of the fartsack to get the day started right.  Even though they weren’t sure what awaited them, they ventured out into the gloom anyway.

WARMUP:

  • Rack ’em, stack ’em and mosey to church entrance
  • Partner up (KB size matters) for KB farmer carry run/jog, 10 merkin chaser to buses and back

THANG:

Circle up:

  • IW x 20
  • SSH x 20
  • Halo x 10 R/L
  • 2 hand swing x 20
  • Goblet squat and press x 10
  • KB staggered arm merkin 10 R/L
  • 1 hand swing x 10 R/L
  • Donkey kicks – 45 seconds

Lunge walk to field while passing KB thru legs

Find your partner again.  Flapjacks after each of the following:

  • PAX 1: 1 arm alternating swing, PAX 2: sprint down and back
  • PAX 1: KB overhead triceps extension, PAX 2: sprint down and back
  • PAX 1: KB curls, PAX 2: sprint down and back
  • PAX 1: KB Burpees, PAX 2: sprint down and back (that was so much fun, let’s rinse and repeat)
  • PAX 1: KB mountain climbers, PAX 2: bear crawl down/crab walk back
  • PAX 1: KB Around the world, PAX 2: sprint down and back (repeat for KB around the world in opposite direction)
  • PAX 1: KB figure 8, PAX 2: sprint down and back (repeat for figure 8 in opposite direction)
  • PAX 1: 1 arm KB ground bench press, PAX 2: sprint down and back (repeat for KB ground bench press with opposite arm)

Side dips x 20 R/L

COT

Moleskin:

  • It was terrific to see 4 FNG’s this morning.  Keep coming out guys
  • There were many unsavory comments heard when YHC called for the bear crawl/crab walk combo.  Well deserved. 
  • T-claps to all the Go Ruck PAX.  Run Stopper looked like the road runner after shedding the Ruck on the last sprint.

Announcements:

  • Keep the Shore and his family in your prayers as his father battles cancer
  • Death Valley on Wednesday – 49er on Q…says it will not be Ruck friendly
  • Devils Turn on Thursday – Ruck workout, prepare to get wet
  • Kevlar workout on Friday – Covenant Day, 5:30 (note that the time changed from the launch last week)

O Canada

25 men got after it this morning at The Matrix. 

The Thang – Strange Brew QIC

  • Lap around school, form up on main soccer field
  • SSH x 25
  • IW x 30
  • Carolina Dry Docks x 25
  • Hold plank
  • Air Squats x 30
  • Mosey to edge of field
  • Partner pepper pod across field to pole, while other partner merkins amrap; switchorama
  • Partner pepper pod across field to pole, while other partner carolina dry dock amrap; switchorama
  • Partner carry out, switch, and back from pole
  • Plank it up

The Thang – Joker QIC

  • Slow squat X20
  • Slow wide arm merkin X20
  • Slow dolly X20; hold em
  • Slow flutter X20; hold em
  • LBC X15
  • Lunge walk 50 yards; 20 merkins
  • Wrestler lung walk 50 yards; 20 merkins
  • Bunny hop broad jump 50 yards; 10 merkins
  • Bunny hop broad jump 50 yards; 10 merkins
  • Bear crawl X 50 yards
  • Run around school
  • People’s Chair / Merkin combo
  • Run to COT

Moleskin

– Great first-time lead today by Strange Brew.  YHC still can’t explain what a pepper pod is, but we did em and we did em fast. 

– Remember when F3 nicknames like “Red Warrior” and “Dark Warrior” were given without hesitation?  Not anymore.  Today’s FNGs better be prepared for something less flattering/manly… like, for instance… Mary Kate.  Welcome to the team Mary Kate… we hope you live up to your name [whatever that means].

-YHC and Mall Cop were reminded of the laws of physics this morning, when I decided to jump high for the piggy back ride and Mall Cop decided to bend forward at the same time… we hit the ground very gracefully, and we might incorporate this movement into a future workout. 

-Lots of rucks this morning, though Donkey Kong must have left his at home for the first time in a few months. 

-Short Sale… we were thinking of you today.  We know you will be back with us in the Spring, better than ever.  We may even call you Six Million Dollar Man.

The Three Amigos

Aye! 3 brave men left the warm confines of the fartsack and headed into the icy gloom to Stonehenge for their daily downPAINment. Kotters to Frehley’s Comet for coming back after missing last week for some reason that I can’t remember.

The Thang

COP
We broke COP up into 4 stations – 1 at each Stonehenge “marker” at corner of B’tyne Commons and Johnston Road/521.

1st Marker – SSH x 50; Frankenstein Squats x 25
Jog south across B’tyne Commons
2nd Marker – Imperial Walker x 25; Lunges x 25
Jog east across Johnston Road/521
3rd Marker – Merkins x 20; Sore Shoulders x 10 front and back
Jog north across B’tyne Commons
4th Marker – Mountain Climber x 20; Prisoner Squat x 20

Half mile jog east down B’tyne Commons to parking deck

Three Amigos Relay
Pax 1: People’s Chair
Pax 2: ~400M sprint around lower level of garage
Pax 3: Run up two levels, 5 merkins, back down
Flapjack until all three pax complete each exercise

Set of Elevens
1 Merkin, sprint 30 yards, 10 Jump Squats, sprint 30 yards back
Continue to 10 Merkins/1 Jump Squat
Plankorama

Run to soccer field for Mary

6MOM
– LBC x 25
– Dolly x 15, hold ’em 20 seconds
– Dolly x 10, hold ’em 20 seconds
– Dolly x 5
– CCV x 10 left and right arm
– Ab Ladder 1HTH/2LBC…4HTH/8LBC…1HTH/2LBC
Run back to parking garage

Lunge walk up stairs to fifth level

Downhill Jog of Pain (each pax chooses one station)
Down to level 4 – Dolphin – Inverted Mountain Climber x 10
Down to level 3 – Frehley’s Comet – 5 Burpees and 10 Merkins
Down to level 2 – Honey Bear – Lunge walk 25 yards

Half mile run back to launch point

COT

Moleskin
– Very solid effort by the pax today. Small numbers absolutely did not mean small effort.
– Tclaps to Frehley’s Comet for the double down pain station. Like the way you think brother.
– Honey Bee has some wheels. Guy can definitely run fast. No wonder his marathon debut last weekend was a 3:30! Solid work brother.

Announcements
– Please pray for Short Sale (Jim Fagan) who broke his wrist at the USNWC Convergence today. Heal fast brother.
– Lots of GORUCK Challenge training opportunities for pax taking part next month. Even those not participating can get a new form of downPAINment at these workouts. Something extra special planned for Stonehenge next week. Stay tuned.
– Continue to pray for The Shore and his family with his fathers cancer and for Byron and his family for the recent loss of his Dad.

Great quote was shared with me this week: “Comparison is the thief of joy.” Very simple and true. Think about it.

Dolphin

7 at 7 for 60

The shovel flagged was planted firmly through the icy ground, and 7 brave souls posted for another Saturday morning scaling of The Rock.

THANG:

Hops Q –

Jog to baseball field for COP

SSH x 25 (all counts military)

IW x 26

Squat x 25

Partner-up

Wheelbarrow from left-field line to 2nd base; flapjack back to left field line

Decline Merkins w/feet on partner’s back while he planks; flapjack – 3 sets of 10 each

Plankorama – 3-4 minutes

Grab a rock

Jog to pavilion, alternating rock overhead w/left and right hand

People’s chair – holding rock straight out in front – 1 minute

People’s chair – overhead press with rock x 15

BTW x 3

Jog to field

South Cackalacky RR – 3 cycles

Man maker merkins – 10x R, 10x L

Mason Twist w/rock x 13

Bear crawl up the hill, 5 burpees at top, run down hill

Run up hill, 20 LBCs at top, bear crawl down

——–

Stone Cold’s Q:

Sprint 50 yards – 10 merkins – Sprint 50 yds back

Sprint 50 yds – 10 squats – sprint 50 yds back

Sprint 50 yds – 10 jump squats – sprint 50 yds back

Bear crawl 50 yds – then plank

Australian Lunge-walk with Bear Crawl chasers (or something like that) – 5 minutes

MoM – several minutes:

Dolly x 25

The Un-Lance Armstrong (aka Bicycle with no cheating – knee-up position) x 15

LBC x 25

Rosalita x 25

Superman (w/chorus of 7 singing) , then into swim move or some such x 10 (it was painful)

Run to far end of field

Pickup rocks and run back to parking lot for COT

MOLESKIN:

Small crowd with many of the normal pax at the Whitewater center for Convergence.

Frostbite, apparently guarding against the actual chance of frostbite, was sporting some huge arctic mittens.  Great effort by all the pax as we avoided the icy spots on the paths and parking lot.  YHC heard some grunts and disgruntled pax during the People’s Chair regimen.  The 50 yd sprints were unsavory in the cold air.

Normal schedule of events in Charlotte South this week.  Don’t forget 2nd edition of Kevlar Friday at 5:45am at CDS.  And Strange Brew with his 1st QIC effort at The Matrix Monday morning.  Look forward to hearing the accounts from all the pax who hit the Convergence.

 

 

Deep Freeze

Six men gathered at Area 51 for a crisp start to the day.

The Thang [all shown in civilian count]

IW X 40

Squat X 40

SSH X 40

Warm up jog around school parking lot

Move to playground

-10 pull ups, 20 dips — rinse and repeat for 3 sets of each

Move to the lower field  for five cycles of the 100 yard loop, interrupted at the end of each cycle by:

-merkins  X20

-squats X20

-CCD X20

-merkins X20

-squats X20

Move to playground

-20 dips, 20 incline merkins — rinse and repeat for 3 sets of each

Move to wall

-People’s Chair for 60 seconds, 20 decline merkins — rinse and repeat for 3 sets of each

Move to field

-800 meter run

Move to parking lot

-lunge walk; wrestler walk; merkin broad jump

-bear crawl

-crab crawl

 

Moleskin

-Things were slick in Area 51 this morning.  We managed to stay on our feet, but a few close calls during the 800 M run as we traversed over sidewalks and paved roads.

– Strange Brew still has a ruck attached to his back wherever he goes.  He was really pushing himself today… merkins with a bag of bricks on your back aint easy.

– Join us on Monday at The Matrix… Strange Brew will be making his debut as Q.

 

WHERE MEN ARE MADE

Suggested attire for Kevlar

Suggested attire for Kevlar

Winston Churchill once said “We make a living by what we get, but we make a life but what we give.” 

 
This morning 11 brave lads showed up and gave their all for the launching of Kevlar in the 20 degree temperatures of the hallowed Covenant Day grounds. The shovel flag nearly fell due to the frozen tundra but each man rose to the occasion. 
 
THE THANG
 
Mosey over to lower school:
 
SSH x 30
IW x 30
MERKINS x 20
PETER PARKERS x 20
MISSION IMPOSSIBLE
RIGHT ARM HIGH x 1
LEFT ARM HIGH x 1
MISSION IMPOSSIBLE
 
Mosey over to hill:
 
SETS OF 11:
MANMAKER PUSH UPS X 1 AT BOTTOM/10 BURPEES AT TOP
MANMAKER PUSH UPS X 2 AT BOTTOM/9 BURPEES AT TOP ETC
 
Bunny hops up steps/lunges to gate/karaoke/side steps back to steps.
High knees up steps/karaoke to gate/ bear crawl down hill/side step back to base of hill.
 
Back to hill:
CAROLINA DRY DOCKS X 2 AT BOTTOM OF HILL AND JUMP SQUATS X 2 AT TOP
REPEAT WITH SETS OF 4,6,8 AND 10.
 
Mosey back to parking lot and partner up:
PARTNER 1 – V-UPS WHILE PARTNER 2 RUNS LAP AND TAG TO SWITCH
PARTNER 1 – WIDE ARM MERKINS AND PARTNER 2 RUNS LAP AND TAGS TO SWITCH
PARTNER 1 – SQUATS …PARTNER 2 RUNS
PARTNER 1 – TURKISH GETUPS…
PARTNER 1 – BURPEES…
 
2 MINS OF MARY: ROSALITA X 20, DOLLY X 20, FLUTTER X 20, PROTRACTOR
 
MOLESKIN:
 
Virgin Q nearly pulled a “Haggis” by confusing imperial walker with side straddle hop. Morning started a little quiet as PAX tried to catch their breath after first hill session. Short Sale was heard saying “this is just the warm up?” The Man Maker push ups caused a few grunts and groans as Q called an audible on round 8 of the doubles. Hats off to Strange Brew for being the only man with a ruck and this was not a ruck friendly session. Great seeing fellow Charlotte Eagle soccer buddy Sam “Strikeout” Casey out for first F3 south appearance. Good work by all today.
ANNOUNCEMENTS:
 
US National White Water convergence tomorrow which should be great. TR, Joker, and Header all look like they are in fast form after today’s performance.
 
Short Sale mentioned starting a “Two Becoming One” 8 week study at his house starting soon and it was a great reminder to all of us that our marriages need to be invested in and to be worked on like our fitness. The Lord has a plan for how it is to be done and if we try and do it our way it will turn “pear shaped” (as we say in England) very quickly!
If you are interested in knowing more about the study, email Short Sale at jfagan@cchrealtors.com
 
Thanks to all for coming out today.
 
Cheers,
 
Bulldog

Gear Check

17 men showed up to the Devil’s Turn this morning to find out just how tricky the Jersey Devil can be, disclaimer not-withstanding.

The Thang:

3 sane pax showed up sans ruck and ran a simple 3 miles and back.

The rest of us had all the fun:

Street Crossing.

Creek traversing.

Deep water crossing.

Deep woods scramble (including gully climb).

Creek walk.

Simple jog.

Creek run.

Ice cold squats, merkins, and dolly/flutter.

Deep woods wandering.

Hill climb (rucks overhead).

Woodsy trail run (no shoulder straps).

Simple jog back to base.

Moleskin:

Where to start? YHC probably should have started with the disclaimer this morning, but hey, if you thought this was CSAUP, just wait until we get 11+ more hours of it on Feb. 16.

Air temp this morning was about 32 degrees. Water temp, maybe 33.

This fun run was meant to test out our GoRuck gear. For example, my wool socks (thank you GOPC) kept my toes relatively warm. The synthetic glove liners on the other hand had my fingers freezing in no time. Shoes should drain water. Straps should be duct taped down. Etc… Others learned simpler lessons such as cotton absorbs cold water and keeps it close to the body. Shorts also don’t seem to work too well when joging through the prickers.

Thanks to all the Devil’s Turn FNG’s this morning: Peleton, Black Jack, Moby, Gandalf, Turkey Leg, and Strike Out. Not sure they knew exactly what they were getting into this morning, but it was great to have you out.

Next week we do it all over again, so come on out and enjoy the fun!

Tomorrow on the other hand, don’t miss the launch of Kevlar. 5:30. Somebody help me out with the location (its the same place as SkunkWorks – Tiger Rag’s 2.0’s school).

 

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.