Runaround
26 (one FNG – Affirmative) showed up early for what may have been intentional running
The Thang
Mosey to Lake parking lot
25 SSH IC
25 IW IC
15 each leg reverse lunges
25 Mountain Climbers
Mosey to the pull-up bars
Count off by 3s
Group 1: 20 dips on parallel bars, 20 Diamond Pushups
Group 2: 10 pull-ups, 20 jump tucks
Group 3: 30 Burpees (changed to 25 to keep groups moving)
Rotate until you’ve hit each station
Plank – RAH, RLH, REG, LAH, LLH, 6 inches, Recover
Mosey to base of Dunreggan Brae
Sprint to the bridge and plank until all are accounted for
Split up across bridge for people’s chair.
– 1 min, 15 seconds recover
– 1 min with 25 overhead presses
Mosey to parking Garage
Forward lunge on the way to stay together
Run up steps to top floor (5) and down other side
Plank – RAO, LLO, REG, LAO, RLO, Recover
Mary under the Deck with 6 inches
Hold 6 inches if not in Mary
LBC – 30
Dolly – 25
Heels-to-Heaven – 25
Flutter – 25
Protractor – Haggis led.
Mosey home
20 Merkins plus 20 more while we wait for everyone to show.
Moleskin
YHC wasn’t sure he knew what we were going to do today until on the way to workout. May also have been a little self-serving with all the running (10k on Saturday). Weather certainly had them out today. Hopefully we will continue to climb! Great work by all. Welcome Affirmative
Here is the loop we took:
http://www.mapmyrun.com/us/pineville-nc/f3-sob-bcloop-route-247484625
The Magnificent 7
7 fearless gunslingers entered the gloom on this fine day locked and loaded ready to receive their daily dose of Cheezy Fondue DownPainment!
The Thang:
Mosey to the H.S. soccer field:
- Buttkicks
- Karaoke Right
- High Knees
- Karaoke Left
COP:
- SSH Xs 25
- IW Xs 20
- Merkin Xs 15
- Peter Parker Xs 20
- Elbow Peter Parkers Xs 15
Mosey to the courts for some Tennis work:
- Suicide 11s (Burpees / Slow Squats)
- Sprint across thewidth of the first court and back
- Sprint across the width of both courts – 1 slow squat
- Sprint back – 10 burpees
- Repeato (2/9, 3/8, 4/7 and so on……)
Exit the courts and head back to the middle school in search of some turf and a little Jack Webb if there’s such a thing.
- 1 merkin / 4 air-presses
- 2 merkins / 8 air-presses
- Repeato up the ladder until the PAX hits 10 merkins / 40 air-presses.
Hand the reins over to CT…. Wait a PAX goes rogue and Boonedock hijacks the 2nd half.
Head for the busses as BD serves up a 20 wagon cheeze weave – cheddar style.
- Gallop to the Elementary School Ranch for another helping of fondue along the way and a 15 wagon cheese weave – swiss style this time.
- Although weary, we reach the Elementary ranch yet the PAX still appears to be hungry and BD doesn’t disappoint and serves up a 3rd heaping pile of cheese with a 15 wagon weave – MUENSTER style!
CT finally corrals the young mustang, ropes him in and retakes the reins.
Double Painstation “7”s (kind of)
- 7 hanging leg lifts (or heels to bar) on the pull-up bars / 30 dips
- 6 HLs / 30 dips
- 5 HLs 30 dips
- Repeato down to 1 X 30 etc…..
Mount up and mosey back to the barn in Indian Run formation. Jailbreak up the hill and AYG to the VSF for some COT.
Moleskin:
Great to have Boonedock back with the PAX after coming off of a broken arm. You could sure tell the young mustang was chomping at the bit to get outta the stall and ready to run. So much so that he even put down a little Larry Bird action on Horsehead towards the end. Better keep an eye on your colt there HH, if you don’t he’s going to pass you right by in no time.
It was also great to see Mayo return after his inaugural post. Keep coming out brother, you’ll only get STRONGER; however, YHC will promise you that it won’t get easier!!!
Excellent work by all today as the PAX were beasts out there. #STRONG #STALLIONS.
Announcements:
- ZIP is out on 04.05 and CT is out on 04.12. Time to step up boys, take the reins and lead the charge. You’ve all been there before. If anyone is interested in Qing, please let CT and I know.
45 Minutes of the Skunk Still Wins
There has been some talk about “the ulitmate mid-week workout” in South Charlotte. Just one man’s opinion, but 45 minutes of kettlebells and sprints is tough to beat. Nice work this morning. It was an honor to lead, and I’m thankful I did not spill. Here’s how 27 (or 58) men chose to get their Tuesday started.
Warm-Up
– SSH
– Imperial walkers
– Good mornings
– Stagger-arm merkins on KB, left, right
– Goblet squats
– 2-handed swings
– mosey to road
Burpee Chasers
– Partner 1 farmer carry w/ 2 KBs
– Partner 2 7x burpees if combined KB weight <=70 lbs, 5x burpees if combined KB weight >70 lbs
– Side note: TR’s shiny new KB almost hit the 70 lb threshold with no partner, I had to decline his invitation to partner up for fear that I might pull my arm off
– Run 0.6 miles around church
Mary
– LBC w/ KB
– Russian/Crimean Twists w/ KB
– Peter Parker
Merkin Hills
– Start at bottom of parking lot
– Set #1
– Partner 1: sprint to first median 10x merkins and back, sprint to second median 10x diamonds and back, sprint to top of road 10x wide arms and back
– Partner 2: alternate flutter w/ KB and dolly w/ KB / switch
– Set #2
– Partner 1: repeat median merkin sprints
– Partner 2: alternate goblet squats w/ KB and good mornings w/ KB
– Set #3
– Partner 1: repeat median merkin sprints
– Partner 2: alternate KB curls and tricep KBs
Active Recovery
– Upright rows w/ KB
– KB clean and press
Burpee Chasers (crowd pleaser to finish)
– same as before with run up to Fullwood and then to flag pole
We enjoyed some warmer temps today, and many chose to go sans gloves (including me). My calloused hands have turned into baby skin and were hurting on the asphalt. The warmer temps also brought out the #s. Make sure you read the disclaimer and think twice before bringing an FNG to the skunk. I did not have a lot of time to plan so kept it simple, mission accomplished with lots of sprints and KB reps – keep the heart rate going.
Busch is reading through Proverbs in April with a book each day (30 Proverbs, 30 days in April). Today is April 1, so you are not behind.
Country Living will be virgin Q next week, you will not want to miss. He was so flustered or oxygen deprived this am that he drove off and left his KB.
– Harley
Twitch adds 15
Because 45 min isn’t long enough? 10 men (1 site FNG – Runstopper) brushed aside the anxiety of having to endure not just 45 min but a full hour of Fast Twitch suck.
The Thang
In line formation, tempo run to a hill back in some neighborhood (about 1 mile). Once at base of hill stay in line for The Indian Run 20. 20 merkins, Indian run up the hill, 19 merkins, down the hill, 18 merkins and so forth until finished. Once finished we stayed in Indian run formation back to South Charlotte Middle School and convened at the track for 100 yard sprints. Probably did about 12-14 x 100 yard sprints.
Mosey to the crappers. The Semi Gloss on and off for about 5 minutes with arm raises.
Total mileage – 4.8 with 210 merkins
Moleskin
YHC was honored and anxious to lead FT’s first ever hour long workout. On several occasions attending FT, 45 min in itself is a long slow period of hell. But no, let’s add an additional 15 mins. Tell you what though, everyone put in excellent effort and it is so cool to see everyone getting in such good shape. I would put FT up against ANY workout in Area51 as far as toughness and endurance is concerned. Cue the SOB commentary. Welcome Runstopper as a site FNG! Not sure who lied and/or tricked you to coming out but it was great to see you look like a FT veteran.
Announcements
If you aren’t signed up for mudrun and would like to participate, we’ve had some injuries and need some replacements. Talk to Stagecoach.
Need standby runners for BRR. Chelms is going to back out at some point so he will need a replacement. But seriously, we will have guys get hurt and forced to sit out in preparation for this event so just put your name on a standby list.
New 3rd F starting today (?) in SP at the Bojangles at 12pm – Measure of Spackler is the book.