Thirty two men, including two FNGs, postponed their vacations to squeeze in one more Skunk before hitting the beach. The have the fever and there’s only one cure: more kettlebell.
WARM UP
THANG
COT
MOLESKIN
Didn’t feel like the Q had the A game going for the Pax today–didn’t feel the usual creative juices flowing, so I was going to make up for lack of creativity with lack of common decency and just two-hand swing us all into a trip to the chiropractor. But even that was didn’t work out as planned, as only 3 of 32 made it through the 3rd of 4th round up the pyramid (the plan was to go up to 100, then back down to 40 in 20-count increments). So everything after the 80 swings–10 minutes in–was pretty much improvised on the spot. It happens. They can’t all be “Mandy.” Sometimes you have to suffer “Weekend in New England,” too. Still, there were many strong performances out there this morning, most notably by Wolfman’s lower GI tract. #walkingfarts Glad to have Fishwrap join us in the 51 gloom, meeting his EH, Inky, the newest and most exquisitely tatted Pax in A51. Probably not the best idea to borrow one of ‘Wraps bells the first time out. He’s a bit freakish, you know. Also welcome to FNG Clown Car, another Hempstead resident kidnapped from his house and stuffed in the back of M-Bananas’ minivan. With as many clowns as that car has hauled, that’s got to be one foul smelling van. Skunk-like, even. ANNOUNCEMENTSAs the rain started to come down, 12 men, including several FNGs to the workout, gathered in the South Charlotte Middle parking lot for the weekly dose of #F3FastTwitch. Here’s a look at what we accomplished this morning.
The Thang:
Leave the parking lot and run down the dirt road behind the baseball field, take the right field entrance to the field and circle up in centerfield for a little warmup:
Exit the field off the third base side gate and run the sidewalk toward the football field. A little impromptu stop off by the hand rails for 20 supine pull-ups (these bars proved a little awkward for this exercise…but we did them anyway). Continue our way down to the track.
Mosey onto the football field for some exercises and speed work. Line it up along the goalpost. Complete the called exercise. Run 120yds to the other goalpost. Complete the called exercise again. Run it back the 120yds. Plank. Called exercises:
Run it out with a little 3/4 speed jog the length of the field. Sprint it back, with all you got left. A call to repeat that by the Q was halted with a timeout (see below). Mosey to the parking lot for COT.
Moleskin:
Announcements
Well we had a Canada Day celebration with all kinds of fun facts to disorient the PAX and keep the pain coming. Thankfully Jack was able to make it but couldn’t stay very long (it’s Base Camp after all). We started out with 1 burpee for each Constitution that Canada has ratified…so no burpees to start. With the shovel flag firmly planted and an imaginary Maple Leaf flying below we stepped off.
YHC digresses. The rain almost let up too much but the PAX were still able to get at least a little bit wet. Nonetheless, 14 PAX (1 FNG, Todd) showed up to start the festive week off right.
The Thang:
Jog to football field for:
SSH x 20
Merkins x8
IW x20
Merkins x8
Side Plank R
Side Plank L
Reverse Plank
Burpees x5
Bear Crawl to goal line then LBC x 10
Track finishing order to partner up
Prairie Fire Mary with partner x 7 – flapjack
3 sets of: Resistance Bicep Curl x 7, Plank Situp x7
2 sets of partner plank merkins x 5
Jack Webb to 5
Partner bear crawls half way to goal line then flip over to finish with crab walk while partner does LBC’s, then flapjack until partnership completes
LBC to 66 (33 years since Canada got an official national anthem x 2)
Then to
Squats x 66
Partner plank situps (1 for each province) x 10
Mary: Prairie Fire Mary x 7
Heels to Heaven x 10 (1 for every line in the national anthem)
Maria (French version of the Rosalita, the same but with French counting, thanks Dora)
LBC’s x 13 (1 for each province and territory)
Elbow Plank hold
Mosey to parking lot for 1 burpee for every time Canada has voted on signing the Constitution (so 1 burpee)
Moleskin:
Thanks to the PAX for putting up with the theme, I had fun with it, the rest tolerated it.When Jack showed up YHC heard one of the PAX ask how many of these the Q could do to which I heard the response (not sure from whom) saying that he could at least do 5 so we did 5. During the Maria when YHC asked Dora how high he could count in French the apt response was to state that it was higher than the number of reps YHC could do (touche mate!). Great to see Robin Hood out in the gloom pushing hard as well as Escargot who, despite the name and the injury was moving along at a record pace for a snail (hope you are recovering well brother)! Passport challenged YHC to a race during part of the partner exercise and in true Canadian fashion YHC let him win. Since he is on Q next week we’ll see what he can bring. Snail Mail working hard out there to the point where he may need a rename some time down the road. Strong send off prayer by Passport keeping the PAX focused as they dispersed for the day.
Announcements:
Evite for Pig Pickin, Bugeater is trying to firm up numbers so please respond
Thursday’s South Charlotte convergence is at South Charlotte Middle School with lot’s of pain promised, big hitters on Q so you’ll have to bring your A game.
11 men showed up in the soggy gloom to get their week started off right at DMZ.
The Thang
Semi Gloss Q with a RAPID warm up
Run down to football field (backwards, forwards, sideways etc) and back to the basketball court
20 SSH
20 Mountain Climbers
20 IW
20 Merkins (on your own)
Spackler takes over Q 3.5 mins into DMZ
COP: Mosey up to playground for pain station circuit work
1st station – 20 slow squats
2nd – 30 dips
3rd – 20 diamond merkins
Rinse Repeat
1st – 10 burpees
2nd – 20 step ups
3rd – 30 LBC’s
Rinse Repeat
Mosey back to the basketball court (split into 1’s and 2’s)
1’s – bball sprint (foul line, mid-court, foul line, end line)
2’s – burpees until 1’s complete sprint
flapjack and Rinse Repeat
1’s – bball sprint
2’s – CCD’s
flapjack/RR
1’s – bball sprint
2’s – Dolly
flapjack/RR
1’s – 4 bball court gassers
2’s – Military Merkin
flapjack/RR
Mosey to center court for Mr Jack Webb x 7
Stay put for Mary
20 dollys
20 back scratchers
10 CCV each side
34 burpees (goal was 31 for 31 days of July but all PAX but one (name can’t recall) finished early and he said he had 3 left so we all joined him for 3 more)
Moleskin
Very quiet crew today. Unsure if that meant it was too easy or what but next time I will crank it up more to silence the silence.
YHC (Spackler) made the executive decision to allow Semi-Gloss to run the warm up (which became a good idea Saturday night over libations at The Lodge) #liquidcourage. Semi-Gloss was so overly excited that he actually pulled up and immediately hit the port-o-john onsite. He was all about taking up 15 mins for a good warm up. Warm up took 3.5 mins and he quickly handed it back over saying that was all he had. Not sure if he disappeared back to the port-o-john or what.
Thankful that no one got hurt during the basketball sprints. Was like running on slime.
Big props to Judge Smails for running to the site once again and please lift his family up in prayer this week.
Please keep Mr Furley and his family in your prayers.
8 brave pax came out to the muggy gloom for a downPAINment at Stonehenge. While our group was smaller than normal, the intensity and effort of this group was as strong as ever.
The Thang
Little baby jog to Marriott parking lot
COP
– Imperial Walker x 35
– Squats x 21
– 10 burpees on your own
Jog to Ledge Lake
Ledge Lake Sequence
– Step ups x 10 (each leg)
– Derkins x 10
– Dips x 10, plank when done
1/3 mile run around lake
Coin flip for next exercise
Heads = 10 burpees, Tails = 10 Jack Webbs
Heads wins
– Burpees x 10, plank when done
Rinse and Repeat with x 20 reps
Run lap around lake
Coin Flip – Heads again
Burpees x 20, plank when done
Rinse and Repeat with x 30 reps
Run lap around lake
Coin flip – Tails
Group run towards Field of Bulls
– Jack Webbs up to 30 cumulative on the way
Lunge walk 50 yards, Squat walk 50 yards, little baby jog to Field of Bulls
6MOM
– LBC x 40, hold ’em x 15 seconds
– Rosalita x 20, hold ’em x 15 seconds
– Dolly x 25, hold ’em x 15 seconds
– Attenmpted “Dolphin exercise” similar to Michael Phelps #fail
– Dollylita x 25 (legs at 45 degrees)
Little baby jog 1/2 mile to parking lot for Elevens
Set of Elevens
Dive Bomb Merkins, 25 yard sprint, Jump Squats, 25 yard sprint back
– Sequential 1 DBM/10JS…..10 DBM/1JS
Rinse and Repeat but only up to 4 reps
Plank when complete
3/4 mile jog back to Ledge Lake
Coin Flip – Heads=done, Tails=1 more round
Tails wins
– Step ups x 5 (each leg)
– Derkins x 5
– Dips x 5
Coin Flip – Heads=10 burpees, Tails=0 burpees
Heads wins
– 10 burpees on your own
Little Baby Jog back to launch point
COT
Moleskin:
– Great work by all the pax. It was a fun workout that had a fairly steady dose of pain. Lack of #mumblechatter a certain pax referring to his age as “89” rather than 49 in COT.
– Incorporating “randomness” of coin flip was a nice twist on the workout. Will continue to incorporate in future Stonehenge posts.
– Fun to have Haggis there, felt like old times. Also, felt good to Q again and I had a great time with it. Was definitely smoked myself and certainly pushed to limits of “if you can’t Q it, don’t do it”…
Announcements:
– SCLT pig pickin’ on July 13th. Evite sent around again so be sure to sign up so we can get a final count.
– Check weekly email and website for new workouts in area and try to get out to a new one. #leavesafetyblanket
– Reach out to pax who haven’t posted in a while. Invite them out to reinvigorate them.
Aye!
The Thang
1 Minute intervals, with 15 seconds rest,
Lunge Walk w/ Pass through
Triceps OH Press (L&R 45 sec. each)
Halo
Clean and Press (L&R 45 sec. each)
Merkins
Goblet Squats
Russian Twist (AKA Mail Order Bride)
LBC
Rinse Repeat 5X
Moleskin
11 Pax greeted the gloom with moderate enthusiasm, and were rewarded with a mostly upper torso beat down. It was noticeably quiet with Funhouse fartsacking due to his inability to find his M’s purse for the workout. Russian twists (aka Mail Order Brides) with 25lbs seems to be the new crowd favorite, and no I could not locate a Groupon for Russian Brides online. I will keep looking. New time, 5:30) seemed to be a good idea, though I still ran long. RedEye is QIC next Monday, so hydrate and preempt with Advil beforehand.
Sleep an extra 30 minutes then come Wiggle with us tomorrow at our new 6:00 am summer start time. Corner of Foxcroft and Rothwood (Mullrich Corners) – fellowship pace…
10 men gathered in the rice paddies of Area 51 to start their week the right way.
The Thang
IW X 15
Squats X 15
SSH X 15
Incline Merkin X 10
Pull Ups X 10; Dips X 25
Squats X 20; Pull Ups X 10; Dips X 25
Squats X 20; Pull Ups X 10; Dips X 25
Plank
Warm Up lap
Joker pulls calf muscle
Tiger Rag takes over the Q
1/4 mile run with pain station along the way X 3 times
Various stop-motion exercises, including merkins, lunge walk and 6 minutes of Mary
Moleskin
-As we all know [or at least we do now], Zip-A-Dee is a big Britney Spears fan. Today, during pull ups, YHC noticed that Zip’s shirt was barely under his chest line when he was at full extension. Zip was proud to show-off “midriff muscle control” that would have made him a perfect back-up dancer in his favorite artist’s most famous music video. We only tease because we love, Zip.
-Turkey Leg and Dolphin were supposed to meet this morning at 0500 to do a three mile run to The Matrix. Only problem was that Dolphin didn’t show up. So Mall Cop… you are off the hook… fartsacking in Charlotte South is no longer called “Mall Copping”… but rather, “he Dolphined.”
-Thanks for taking the reins Tiger Rag once my leg gave out on me. The alternative would have been 25 minutes of upper body exercices. Speaking of Tiger Rag… he must have come across some sort of “Stop Motion” article recently, in between the time he spends reading Popular Mechanics and Engineering Magazine.