17 men made their way to the parking area on the other side of the church to avoid the construction. They were hoping to spend Cinco de Mayo smacking on Piñata’s for candy, eating chips and salsa, and drinking cervezas. I hope you get to do that on your own time, but this is Skunk Works and we have work to do #Varsity
Partner up in groups of 3 or 4. Groups of 3 grab one plate, groups of 4 grab 2 plates and mosey down to the back door of the church.
COP:
2-handed swings – 25 OYO
SSH (because people complained about not starting with SSH) – 25 IC
Peter Parker, Parker Peter, Mountain Climber combo.
The Thang:
Round 1: Hairburner Grinders: P1 does 2-handed swings, P2 does hair burners ~25 yards, P3 does goblet squats. Rotate through until team does 200 2-handed swings
(Teams of 4 used the extra plate and 2 guys stayed together on the exercises, I think it sort of worked)
Round 2: Farmer’s Carry up the stairs: P1 does Snatch, P2 farmer’s carry with one plate and one KB up the emergency exit stairs and back to start, P3 does lap around church. Rotate through until team does 150 Snatchs
Round 3: Hairburner Grinders: P1 does High Pulls, P2 does hair burners ~25 yards, P3 does teabag squats. Rotate through until team does 150 High Pulls
Round 4: Hairburner Grinders: P1 does KB Double Swings, P2 does hair burners ~25 yards, P3 does Romanian deadlifts. Rotate through until team does 100 KB Double Swings
Back to cars for Flutter with Press x 25 IC
Done
Moleskine:
You know when you get a few drops of gas on your hand at the pump and no matter how many times you wash your hands that day you just can’t seem to get rid of the smell? Hairburners are kind of like that. I don’t know if it just burns the nostrils or scars the memory, but it stays with you all day. The gift that keeps on giving!
Glad to get to use the plates I picked up on Craig’s List, look for them to show up some more.
I’ve been spending more time at Fast Twitch and less at Skunk recently (why can’t they be on different days?) My forearms reminded me of that. That farmer carry up the stairs was a smoker and going right to snatch after that was not fun. Great to have Les Mis and Pop Tart on my team to muscle it through this AM.
3 Strong Respect’s out there this morning and impressive to see Sussudio, Freedom and Tommy Boy brining it hard. Then Freedom packed up his gorilla bell and rucked it back home.
The grinders were constant noise and movement making it difficult to single out anyone for a strong performance, but everyone was working and the sweat was boring off the PAX during Ball of Man. Thanks to Les Mis for the send off.
-Alf
Announcements:
F3 Dads workout in Harrisburg, Thursday from 7-9
Kevlar and Joust continue the year long convergence at Charlotte Christian on Fridays
Purple Haze, Splinter, Garbanzo, Elmer Fudd, Frasier, Spackler, Teddy.
8 pax started out
The Thang.
Mosey around the track.
COP
25 SSH CAD
25 MC CAD
15 Merkin – CAD
25 Imperial Walkers – CAD
Partner work 1
Jump over and crawl under – 30 total
Partner Derkins – 30 total
Mosey to front parking lot
30 jump ups, 20 dips, 15 derkins and run around parking lot X 2
Plankorama
Wall Sits – Arm raises to 100.
Wall Sits – Arm hold for “spackler” 50
Rock work
30 Cad – Curl
Rotate
30 Cad – tricep extension
Rotate
30 cad – Chest press
Splinter q
Grab rocks partner up.
Partner 1 runs 50 meters and back. Partner does called exercise.
1. Squats
2.Bear crawls with holding rock over head (zamperini) new lexicon 3. Full sit ups while partner runs with rock
Mosey to loop. Catch me if you can. 10 merkins rinse and repeat lap 2 5 burgers
Mary
Flutter x 20
Dolly x 20
Protractor
Freddy Mercury x 20
Heels to heaven x 20
Parker Peter x 20
Moleskin
nice morning out there for a little running and partner work. YHC was immediately called out by Haze for only 15 Merkins in CAD. I tried to get more but my arms aren’t as massive as yours #lazy. First part of the workout went well and nothing of significant note……then the Catch me if you can began as any normal workout. Spackler was running as fast as he could because he teamed up with Fraser. There was a bit of a tumble. Fortunately Fraser was okay. However it might be time for some new running shoes #justsayin. Garbanzo’s brother from DC came down and told us that he had just had shoulder surgery so of course we did a boat load of shoulder work.
Glad to lead today.
Check the website for announcements.
Posted on behalf of The Late Show
The Thang
Counter Top kicks off Mosey to Shovel Flag for the Standard warm up COP
SSH x30
IW x30
4 count squats
Mountain Climbers x20
LBCs x20
Mosey over to the Tires at the High School
Pair up for some chest-o-rama
Partner 1 decline merkins around the clock with feet up on Tire (1 merkins @ 1 oClock position, 1 merkins @ 2 oClock position, etc) while Partner 2 does toe taps on the BIG tires until the timer (Partner 1) finishes.
A couple minutes of Core work to let the shoulders recover
Partner 1 incline merkins around the clock with hands up on Tire (1 merkins @ 1 oClock position, 1 merkins @ 2 oClock position, etc) while Partner 2 does squats on the tires until the timer (Partner 1) finishes. Squats started out as partner squats but rounded out by partnering up with one supported in the center.
A couple minutes of Core work to let the shoulders recover
Carolina Dry Docks x20
Burpees x10
Handoff to The Late Show and off we go to the practice field. Everybody put a shoulder to the dip bars and place midfield.
Whoops. Forgot – head to rock pile and get a nice manly man rock. Back to dip bars.
Partner up.
Partner 1 supine rows while partner 2 runs to edge of field and back.
Flapjack. Repeat-o.
Next round.
Squat to overhead press.
Next round.
Lat pullovers with your rock.
Time for a hunt bear. P1 does the backward bear crawl headed away from the rock pile. P2 sprints toward rock pile to end of field and back to catch the bear. Reset and repeat.
In between we work out the awkwardness of team rowing. Line up bucket brigade style. (Line up shoulder to shoulder facing same direction. Every other pax steps forward and about faces. The lines should be triangulated. Do not stand face to face. That would make it awkward). One line on your six reach across, grab hands. You should have the hand of two different pax. Those standing pull the seated line to their feet.
Next round bear hunt with partner doing reverse walking lunge.
Return your rocks to the pile. Line up on the end line and on your belly. All you got to the dip bar.
Move the dip bar back.
Slow mosey to bottom of hill. Line up on your belly. All ya got to the flag.
Circle of Truth
The moleskin from The Late Show.
Solid work today by the crew. Hairband and DropThrill strong work rucking those packs!! You guys are going to smoke the goruck.
Countertop nice work on the beat down!! Rock around the clock decline push-ups and I’m sucking wind… Paired with high knees that are “To keep your heart rate up” he says. *thanks*
Sweatshop, solid post brother! Come on out to Overdrive on Friday! We need help tracking down Glass Joe’s step counter and keeping him straight!
Game Show and Big Trade- nice wheels! You guys burned up the meters! You know what that means… More sprints for me and more miles for you! Good luck cooking this weekend Trade!
The Late Show…. out.
7 men showed their mettle in a celebration of sheer power.
The Thang:
Load up the kit and head to Loch Ness.
Basics review with shadow boxing: stance, footwork, head movement, jab (1), cross (2), hook (3), uppercut (4)
1lap of the loch with hands raised in fighting stance.
Partner up with pads and gloves. 4 rounds of jabs and crosses. Odd man out is on the medicine ball.
1 lap of the loch with hands raised in fighting stance.
Partner up. 4 rounds of jabs, crosses. Focus on footwork.
1 lap of the loch with hands raise in fighting stance.
Partner up. 4 rounds of partner calling out punches, “1, 1-1, 1-2, 1-2-3, 1-1… etc” Focus on footwork and keep moving while punching.
1 lap of the loch with hand raised while throwing punches on the way round.
Finish with 10 true merkins.
Moleskin
Fight Club format is to use a ring timer for 2:30 rounds with 30 second recovery periods. During the last 30 seconds of each round, you give it all you’ve got. It’s a brutal combo with no time to catch a breath since the recovery period is used to change over.
Great to see Honey Bee at FC for the first time. He seemed to enjoy it and was swinging like a brawler on the pads. But, he hasn’t been in with Chippy yet. Come back for more brother.
Regulars Fire Hazard, Wild Turkey, Kerbie and Twister were all pushing it hard, with compubox numbers showing high numbers of power punches sprinkled with accurate potshots.
Chipotle only throws power punches. Do not get on his bad side.
YHC made the grievous error of using the medicine ball for long periods on the concrete pathway, and now has a sore posterior.
Come out and try Fight Club. It doesn’t always get worse.
(Posted on behalf of Lobster Roll & Slapshot)
With YHC on a hiking trip with the 2.0, Lobstah Roll & Slapshot graciously stepped up and volunteered to lead the PAX at Area 51 for a Saturday morning stroll. With 5 PAX reporting for duty around the virtual SF, Lobstah Roll led the crew out into the Gloom for the start of the fun.
Mile Loop with Stations (IC):
Block work & sprints ( 2 sets/IC)
Slapshot takes over the Q duties
Mosey to front of the school for 3 sets of:
Mosey to playground at front of school for some circuit work
Finish it up with 6 MOM
COT
NMM:
Announcements:
17 men arose from their slumber and met under the bright moon to push themselves past the moderate mark. Armed with my iphone in Big Top’s exercise sleeve which was around my left bicep and tucked safely into my armpit (I returned it unwashed) I recited a full and thorough disclaimer that would make Young Love proud and we jumped right in.
COP:
Lap around the Parking lot, circle up
Side Straddle Hops x 15 (Keeping it low base on some recent theories being floated about the relationship between SSH and Plantar Fasciitis)
Imperial Walkers x 20
Low Slow Squat x 20 (As usual this was neither very slow or low, but it was noted that my pivot foot remained planted even when Gummy tried to provoke me to travel).
Mosey to Davey Park:
Stop two or three times on 51 to keep the pax together: Merkins, Dolly, Planorama etc.
Once arrived jump into the peoples chair, right leg up, left leg up, arms out, drop it 6 inches (AKA Shorty got low)
Head to the Playground for some circuits:
Circuit 1: 5 Pull-ups (regular or supine), 10 Merkins, 20 Squats then run a lap around the parking lot.
Mary to gather the pax: Flutter until everyone is in.
Circuit 2: Repeat #1
Mary to gather the pax: Dolly until everyone is in.
Circuit 3: 10 Jump ups, 15 merkins, 20 Squats.
Mary to gather the pax: Freddie Mercury until everyone is in.
Circuit 4: Repeat #3.
Head back to SCMS:
When leaving take a dip under the chains blocking the park just because…some refuseniked, some hit their heads, all in all good fun.
5 burpees for those in front of the Q, turned in to everyone doing 5 Burpees #ActOfSolidarity
Mosey down the sidewalk, circling back to pick up the 6 2x.
When back in SCMS parking lot:
Line up at end of lot, AYG to last light pole.
Circle up.
BT leads us in one round of Mary…LBC’s with many forms of counting (English, silent, backwards, german, Spanish and then finished with an abrupt stop).
Finish off with 5 burpees OYO for good measure.
COT
BOM
The Moderate Moleskine:
Pop Quiz: This workout was inspired by:
A. Mayweather vs Pacquiao
B. Game 7 of Spurs Vs. Clippers
C. The Kentucky Derby
D. My first F3 workout a little over a year ago.
D is correct, but in retrospect it could have been all of the above. Fireman Ed led that day and was there today. Thankful for the past year and that I wasn’t as loopy at the end of this one. (Other FNG’s from that cold rainy morning: Big Top, Bushwood and Clunken all still at it…some more than others. Clunken had an alarm fail this morn).
-Great work from Dam(n) Gina and 4 Corners on their second post each. This was a tough one (about 2.5 miles) and you guys did great. 4 Corners, a young buck from our church, even bested me and most others on the final sprint. Keep posting!
-Big Top, Steinbrenner, Gummy and Udder were out front most of the morning, way to push it guys! Steinbrenner who is normally quite grumpy was even smiling, it was eerie (Werewolf? Professor Lupin?).
-It is good to have Gummy back. It appears he is getting his speed back, and it is also clear that his mouth hasn’t missed a step. There was some contemplation concerning where all that mumblechatter went while he was on the bench. If it came home we are sorry M-Gummy, and we get why you made him go to some workouts to ride a bike.
-It was Cheesecurd’s first time at Base Camp, I hope it was a good one, which seems likely based on the fact you forgot your name in COT (Cheesecurder….Def: One who curds cheese???).
-Kotters to Dunder and Venus, Venus is moving, Dunder is not, you both should keep posting.
Announcements:
-Red Light and Blue…Moderate Ruck coming up. See Udder or Dora.
-If you have not gotten one then invest in a Road ID. That case if something happens we don’t have to say, I am not sure what his name is he goes by ____. Check out the options here: www.roadid.com
It’s a pleasure to lead such a great group of men. Thanks to Fireman Ed and Passport for the opportunity.
We are moving the parking for Skunkworks to the other end of the church. Direction are as follows:
Directions from Hwy 51
– Veer right on Covenant Church Lane
– Take first right on Pleasant Hill Drive
– Park on lot on right
Directions from Matthews
– Drive past high school parking lot on Covenant Church Lane
– Take a left on Pleasant Hill Drive
– Park on lot on right
Alf is on Q, bring your best.
– Harley
Posted on behalf of Floor Slapper:
Excellent turnout – obviously in anticipation of my creative leadership. No late Pax, likely out of respect for the Q
Warm up: 20 SS hop, jog to soccer field, 15 Imp Walker, 20 merkins, 20 squats, 20 mtn climbers
Edge of the parking lot for mini “Soul Crusher”
1 burpee – midway – 10 merkins – playgroud 5 pull ups – jog back to start
burpee ladder up to 10, merkins down to one, 5 pull ups each leg.
plank
peoples chair : 1 minute with shoulder press, lunge walk and back, peoples chair – 1 min
catch me if you can around school and soccer field: partner 10 merkins, catch up, then switch.
playground for 10 knee ups, 20 derkins, 20 dips
4 min of Mary
Thanks for the turnout! I’m taking it personal, straight to my ego
Thanks to Dolphin for the send off.
Announcements:
Look out for the #CSAUP activity The Death March on 5/29. Something about ultra running, the booty loop, and night time. Details to come.
15 Men got after it this am in the Gloom and got better.
Disclaimer given – and discussion of size of bell to bring to the field. Some pax decided to grab a few extra.
Short mosey to the softest field in Area 51.
COP:
20 two handed swings oyo
10 good mornings oyo – focus on hinging at the hips
5 halos in each direction
5 prying goblet squats – need to get those hips warmed up and loose.
The Thang:
Simple and Sinister.
5 minutes of 1 hand swings – goal to get between 100 and 200
10 minutes of TGUs – goal is at least 10 – remember TGUs are slow grind lifts, not meant to be done fast.
KB Complex time:
(3) High Pulls, (3) 1 hand swings, (3) cleans, (3) thrusters – do all R hand, then L hand – then 10 deck squats
Rinse and repeat – 8 deck squats
Rinse and repeat – 6 deck squats
Partner up – KB size matters
Line up along the sideline of the soccer field.
Pax 1 – slow farmer carrys to opposite side line and back, while Pax 2 hold high plank. (for KBs below 45 lbs – instead of farmer carrys, overhead carry) Flapjack.
Rinse and repeat to just middle of the field and back
Flapjack
Mosey back to the launch point – just enough time for a little mary
25 x flutter incadence while holding the bell out with straight arms
Hold 6 inches Soft Pretzel 10 count, Braut 10 count.
Finished and smoked
NMM
Solid group out there today working hard. YHC can be a bit of a form police, especially with KB’s but these things, while can make you strong, can also hurt you if you don’t take the time and do the stuff right.
Thanks for listening – everyone was working on form and doing a great job.
Lots of bigger bells out there today which was also solid work. Lugie is becoming a beast, and Voodoo, Chanel, and Mighty Might are all Larry Birds, smoking all including the Q. Frehley’s evidently didn’t have enough to do, so he even decided to add in merkins instead of high plank.
Too many larry birds to name today. TGU’s are hard and painful but they are a great exercise – stick with them.
Also, doing about 150 yards of farmer carrys, then trying to get the bells back to the cars was unsavory.
Thanks for the opportunity to lead this great group of guys. While YHC is knowns as an angry Q, it is both an honor and humbling that you men chose to get up early to start your week off right and allow me to lead.
Thanks again.
Announcements:
Voodoo is now co Site Q for Foxhole. Glad to have Voodoo and Chanel leading this workout.
Champagne Out.
Swift will launch from the Vine Restaurant at the Ballantyne AO at 0515 on Tuesday. 3rd F at the Einstein Bagels at 0630.
After several weeks of track, Bull Ring, and streets nearby, it’s time to venture back into the great wild known as Ballantyne Country Club. The workout will be a 2/1/30 over the following course – https://www.strava.com/routes/1578212. Don’t let the 5.8 distance ward you off from posting – we’ll cover this in an hour and adjustments will be made to keep the PAX together.
What’s the 2/1/30?