More Skunk in a Bag
Thirty two men (incl. 2 FNGs) stood in place for 45 minutes. Then we went home.
WARM UP
- SSH x30
- Imperial Wokkas x 20
- Perfect Merkins x 10
THANG
All Evolutions on your own (OYO), good form, modify as required
1ST EVOLUTION
- 10 burpees / 50 2-handed swings
- 20 burpess / 40 2-handed swings
- 30 burpees / 30 2-handed swings
- 20 burpees / 40 2-handed swings
- 10 burpees / 50 2-handed swings
2ND EVOLUTION
- 10 burpees / 20 goblet squats
- 15 burpees / 15 goblet squats
- 20 burpees / 10 goblet squats
- 15 burpees / 15 goblet squats
- 10 burpees / 20 goblet squats
3RD EVOLUTION
- 10 burpees / 20 Russian twists
- 15 burpees / 15 Russian twists
- 20 burpees / 10 Russian twists
- 15 burpees / 15 Russian twists
- 10 burpees / 20 Russian twists
6 MIN of MARY, etc.
- Flutter x 20
- KB Dolly x 15 (KB arms extended)
- KB Press Rosalita x 15 (as the name suggests)
- KB Press x 21
- Renegade Row x 5L/5R
COT
MOLESKIN
- Skunk in Bag was so well-received last time out, I was sure the Pax would love an encore. Skipped the ring run in deference to my swolt knee but we managed to get the heart rate up, I think.
- We covered maybe 100 feet today but every one of those 45 minutes was like sprinting through Jello. Just awful. BUT: workouts like this is why every one F3’s Mud Run teams finished in the top 10%. Very few have the mental toughness to work out this hard. Nice work out there, gents.
- Kotters to Nibbler, coming down to pick up some books for the Billingsville kids. Smart move asking about the amount of running before shouldering the 40 lb weight vest. My guess is that next time he’ll ask about the burpees as well. That’s pretty strong right there.
- I was deep in the #painbox most of the workout, but from what I could tell everyone seemed to enjoy themselves. Quiet, even from Nibbler (in between requests for 10 counts).
TR out.
Bagpipe – struggling in the gloom
11 strong men gathered for a beating at the inaugural Bagpipe workout.
The Thang:
Warm-up: 25 side straddle hop, 25 mountain climber, 20 merkins
Jog to lake wall: 10 slow decline merkins, 10 slow dips, 15 jump-ups.
1/3 mile jog around lake. Rinse and repeat.
Mary: (feet 6 inches up for the whole routine)
25 flutter, 25 dolly, 25 rosalita, 25 heels to the heavens, 1 minute protractor, 25 LBC. Ab stretch on elbows. 20 count from Dora.
Jog to pull up station:
3 rounds in pairs: partner one does 10 pull ups, partner two does 20 squats
Jog to grass area for sprints:
Sprint to end and back. 5 burpees then sprint to end and back. 10 merkins then sprint to end and back. 10 merkins then sprint to end and back. 10 carolina dry docks then sprint to end and back. 1x 100% sprint to end and back.
Recovery jog around lake then head to parking lot for COT.
Moleskin
– Perfect gloomy setting for the first Bagpip workout. Managed to condense the large area of operations that is Stonehenge into a smaller chunk and get a full workout in 45 mins.
– Mary was pretty tough for all, especially when Dora lost count during the ab stretch at the end.
Bagpipe! New Tuesday workout in Ballantyne
The first Bagpipe workout will be tomorrow at 5:30 from the Vine restaurant in Ballantyne. Bootcamp style with all the fun of Stonehenge condensed into 45 minutes. Haggis has been forced to learn Twitter by the F3 think-tank and can’t wait to take out his frustrations on some unsuspecting pax. Come on out to start your Tuesday right!!!
Wiggler – 5:30 am
Fellowship pace – 5:30 am – corner of Foxcroft and Rothwood. All are welcome.
– Kenyon Slider
Sea World
20 men / young men gathered in the swamp lands of Area 51 for a beat down at The Matrix.
The Thang
Warm up jog
COP – SSH/Squats/Merkins/Imperial Walkers/Merkins
Mosey
Partner Up:
-Partner #1 = In Outs
-Partner # 2 = Sprint down, lunge walks back
Flip and Repeat
-Partner #1 = In Outs
– Partner #2 – Sprint down, bear crawl back
Flip and repeat
Mac Tar Jai [sp?]
Russian Twists
Repeat
Mosey
Cycle through twice:
Dips X 30
Carolina Dry Docks X 30
Broad Jump in parking lot
3 Cycles at the Playground
-15 decline merkins
-30 squats
-10 pull ups
Mosey to parking lot
Partner up
400 Meter run combined with 100 merkins
400 Meter run combined with 75 squats
Moleskin
-Wet and wild this morning for sure. Strong work by Mic Check on his first Q today.
-Today could have been a first for F3 Nation. A young man [14 or 15 years old] was brought to the workout by his mother, and she waited in the car for him. That my friends is dedication. #NextGeneration.
Base Camp – Where did all these buses come from?
6 men found their way through the gloom to Base Camp where we found the entire parking lot full of yellow buses…note to Death Valley Q, hopefully not that way on Wed. The smell of burning diesel was a great way to wake up in the morning.
Light jog to teachers parking lot for the warmup of:
SSH x 20
IW x 20
Merkins x 10
Squats x 20
Mountain Climbers x 20
CDD x 15
Diesel smell becoming too strong so jog to baseball bleachers for:
2 sets of:
Dips x 20
Step ups x 20
Merkins x 15
Supine pull ups x 10
Mosey to rail up the hill for:
3 x Plank walk on rail to top of the hill, jog down the stairs
Jog to track for:
100m jog, 100m Lunge walk (Mall Cop with the timely form reminder), 100m jog, 100m broad jumps, 100m jog, 100m karaoke, 100m jog, 100m karaoke
Mary:
Rosalita x 20
Flutter x 20
Heels to Heaven x 10
Dolly x 20
Request for Bicycles x 15
LBC x 15
planking, to elbow planking, engaging the core
Mason twists x 5
Jog to washroom stand with lunge walking in between for:
People’s chair x 2 x 45 sec
Incline diamond merkins x 10 x 2
over to stairs for bunny hop down and up x 2, no wait down is a little too slippery, make that run down and hop up x 2
back to washrooms for 2 more sets of incline diamond merkins x 10 with long plank exercise at end to end
Moleskin:
Great effort today by the pax, great to see Marvel and Chewy out there along with the usual pre/post workout running Fireman Ed, great job folks, Coal Miners Daughter looking very strong and Mall Cop posting after the Mud Run (strong). Mostly stayed on the hard stuff today but a good workout by all it appeared. Remember those FNG’s for Base Camp.
Coal Miners Daughter on Q for next week, he is always creative and YHC is looking forward to that one.
For Those Who Came To The Rock – I Salute You!
25 pax posting for the Area51 mini convergence (the rest of the pax putting in a strong showing at the USMC Mud Run, made us proud), with our Fort Mill friends so strong they carried on as per usual. Unusually quiet at the start, owing to some overdue 2nd F amongst the 3 converging workouts. Of course when Market Timer and Zip-A-Dee posted that changed, well done brothers. No more wasting time with this crew and we were off to the soccer fields:
Circle up for:
Merkins x 10 – what? who starts with Merkins? Grumblechatter #Callaway
IW x 26
CDD x 20
Squats x 25
SSH x 40 (Callaway was right again with the world, closure was had)
Merkins x 10
Sprint to end of field and back
Partner up for:
Partner carry to end of field and jog back, flapjack
Partner squats x 10 jog to end of field, flapjack
High knees x 20 each leg and x 15 for both
Partner feet on shoulders for 10 merkins, flapjack and repeato
Wheelbarrow to other side of field, jog back, flapjack
Jog to washroom area and with partner:
People’s chair while partner does 30 dips, flapjack and repeato
Over to Bulldog for the hard part:
Over to the hill at the edge of the soccer fields for more partner work
Partner A on the exercise, partner b up and down the hill, flapjack until reps complete, plank when done:
30 Diamond merkins
25 Turkish gets ups (Bulldog to demonstrate and made look easy but most did LBC’s as they weren’t fooled) or 80 LBC’s (so far so good…)
30 Burpees (oh wait, now we’re working)
Jog to playground for round robin – 2 sets
Station 1: LBC’s x 20
Station 2: Decline merkins with feet on the swing seats x 20
Station 3: Pull ups on the other swing set x 20
Working in the sand making some additional work out of the sets
A little plank work at the end for good measure
Back to parking area for a visit from MARY:
Rosalitas x 25
High Flutters x 20, after giggling could be heard in the distance by girl scouts, Bulldog made the call to more manly looking Mary work…well done sir
Dollys x 25
Flutters x 20
Calls for hold it in between by many pax and adhered to by most
COT:
Great effort by the PAX, good mummblechatter after the quiet start, many comments heard about being glad there wasn’t much running, will try harder next time. Good 2nd F with many partnering with someone from another workout, great work by the 2.0’s partnering, turns out they had played football with each other 3 years ago and hadn’t seen each other since, F3 bringing people together. Strong effort by some seriously determined pax, Briquette looking strong, Callaway with the strong mumblechatter and Zip-A-Dee with the errant counting to see if the Q had enough O2 to keep the right count. Swiss Miss with the perma grin even as he says he’s getting tired (didn’t look like it brother). Merlot was but a fine second from being spilled, innocent to remain nameless but way to leave the effort on the field!
Great to workout with broad range of pax today and was a special honour for YHC to Q at the Rock for the first time as this was my first 3 posts at F3, where I started my fitness journey, a special shout out to many who have inspired me along the way: Runstopper, Mall Cop, Stone Cold, Shore, Dora, Bugeater, 49er, Bulldog, Haggis, Skywalker, Donkey Kong, Hops, SMASH, Thin Crust, Dolphin, and many others I know I’m forgetting (forgive me), yes it’s a lot of men, that’s what makes F3 so strong, always someone to give a push (mostly figuratively but Shore at the Go Ruck almost carried me the last pole run with one arm, STRONG!) and keep the motivation up. I can’t thank you all enough.
Great ball o’ man prayer by Callaway to keep our Mud Run brothers in prayer for safety and flight of feet (way to go on the Area 51 representation!) and take us into the coffeteria…
New Workout Tuesdays in Ballantyne area
Our resident stonemason, Haggis, is set to launch his new workout, Bagpipe, THIS TUESDAY April 30 0530-0615. Bootcamp style. Launch from The Vine Restaurant located at 13735 Conlan Cir in Ballantyne. (Man, I just have to digress a second to say that posting is so much easier than Twitter. I’m always running out of characters when I Tweet). Click below for directions:
https://maps.google.com/maps?daddr=Vine+American+Kitchen,+13735+Conlan+Cir,+Charlotte,+NC+28277&hl=en&ll=35.057114,-80.850551&spn=0.001208,0.002344&geocode=CQAnauDTrD8sFdrtFgIdilEu-yHizhL4MYvZyg&gl=US&t=m&z=19
Aye!
Taper with a Merlot Twist
22 dodgy geezers showed up at Kevlar for a nice taper involving sprints, hills, tires and the odd any hill. No snakes today and we got right to it.
THE THANG
Mosey to church lot
SSH x 20
IW x 25
Merkins x 12
MC x 15
Dry Dox x 10
Sit into two groups (eventually) with first group running lap and the next group lunge walking in same direction. Switch when running group catches lunging group. Repeato with bear crawls.
To the Hills
Jacobs Ladder to 7 with manmakers at top and same number of squat jumps at bottom (extra credit knee slaps.)
Mosey to field with sprint to flag pole
1) Partner 1 elbows to regular plank Partner 2 sprint to tires for 10 tri dips.
2) Repeato with mason twists and dry dox.
3) Repeato with flutter kicks and decline merkins.
4) Repeato with burpees and inside grip merkins.
5) Repeato with Turkish get ups and stagger merkins.
Mary till time ran out.
COT
MOLESKIN
Tough to predict numbers today with Mud Run lads “tapering” in preparation for tomorrow but ended up with 22 hard working fellas. Bananas showed up in his snuggie so as to emulate the feeling of his fartsack. TR was there bright and early studying his form guide prior to critiquing the workout even though the he should have been “tapering” himself. One lad certainly not “tapering” was Fraggle who lost his cornflakes somewhere between the hills and the tires. In F3 terms this type of occurrence is described as the spilling of merlot and this warrior battled on and he reminded me of the guy in this video: http://www.youtube.com/watch?v=81hT3wNFB4k&sns=em
They were a few concerned looks as the pax headed to the soccer field which had not been cut in a while. Tall grass means only one thing and the rumors of snakes made their way around. The lads got to inspect the tires up close for any rattlers by sticking their heads down deep for the Carolina dry docks. Wolf man was particularly strong on the tires as partners worked hard to get back and make the switch. The burpee call got a few moans from Chuck E Cheese but all in all a good sweat for all involved.
Thanks to Strikeout for taking us out in prayer today.
ANNOUNCEMENTS
Good luck to all participating in Mud Run.
May 10th is first 3rd F Friday book study. True Measure of a Man by R.E Simmons. 6:30-7:15 am at Arboretum Chic Fil A. Stonecold and Bulldog leading.
Only Saturday workout is the Rock at Cavary 7am.
Centurion – Partners in the Pit
12 men enjoyed the less gloomy gloom for a great time, albeit a somewhat quiet one.
The thang:
Short jog to parking lot, for:
SSH IC x 40
Merkins IC x 10
Imperial Walkers IC x 25
Squats IC x 26
CDD IC x 20
LBC IC x 20
Short jog to the picnic tables for short dip/step up ladder from/to 10
Short jog to the Pit with lunge walk down the hill
Run to end of pit and do 10 burpees, run back to do 10 merkins, count off in finishing order
Partner up with number to equal 13 (i.e. 12 and 1, 11 and 2, etc.)
In partner: 120 Merkins, partner a run to end of field and back, partner b merkins flapjack until complete, plank when done
120 LBC, partner a run to end of field and back, partner b LBC flapjack until complete, plank when done
60 Spartan Burpees, partner a run to end of field and back, partner b Spartan Burpees flapjack until complete, plank when done
mosey to road and back to shovel flag for MARY:
Flutter x 25
Dolly x 25
Heels to Heaven (thanks to the demo by Haggis who gets the extra credit) x 15, YHC was demonstrating strained counting at this point
Mason Twist x 15
High Dolly x 20
Protractor for c. 1 min
Conveniently already in the right configuration for COT:
Moleskin:
Great effort by the pax today, a number of shout outs, Cain looking very strong as well as Sacagawea on his first post, well done, Haggis not looking worse for wear after another of his epic races last weekend (50k in the mountains). Shout out to Manners and Enfield, keep pushing us old guys, great to see you out there. Thanks to the pax for the opportunity to lead and to Escargot for really leading up the effort to build up the Centurion workout, great campus and good 2nd F as well, also thanks to the prayer taking us out and keeping our brothers running the Mud Run lifted up for strength and safety. Good luck boys!