Either there was an unannounced convergence at the Maul this morning, or YHC is developing a reputation for a hard Weinke. Or possibly, MT went on a text/DM/Slack/MySpace advertising campaign last night to prove to everyone he still posts. Nevertheless, 28 pax, including one FNG, showed up at the Maul this morning. Who knows how many regretted it. Here’s why:
Thang:
Warm up lap around movie theater parking lot, circle up
SSH x 10 IC
ISW x 10 IC
Plank for the Sally Challenge (to Moby’s song “Flower”)
Major #Qfail when YHC tried to modify the screen on the phone and it skipped to the next song. Only got through about 1/3 of the song. Oh well. Had to go with it. There was plenty on the docket. Mosey to the bottom of the Murderhorn.
AYG up to the top. LBCs and Dolly x 15 IC while waiting on the 6. Recovery mosey back down to the bottom. Merkins and plank-o-Rama while waiting on the 6.
Repeato. LBCs and other Mary while the 6 comes up. Recovery mosey back down for Plank-o-Rama.
AYG to the first street on the left, recover mosey back down.
Collect everyone at the bottom and mosey to the rockpile for 2 rounds of:
Overhead press
Tricep curls
Bicep curls
Squats
Bent Rows
First round was x15. Second was x10. Put rocks back where you found them, mosey to bottom of MH. AYG to the top one last time. Mary while we collect the 6.
Mosey to launch lot for “Flower” round 2: ab version. Hold 6 inches and bring up to 90 degrees and back down every time “Bring Sally Up, Bring Sally Down.” Harder than it sounds.
Finish with 30 seconds of Protractor. Done.
Skinny:
The mumblechatter began early with this motley crew and only escalated with a disclaimer that only a mother could love. Not many fans of the first Sally Challenge at the beginning of the workout #crowdpleaser. Unfortunately, we didn’t get through it all #Qfail. YHC knew what was coming, so there wasn’t much worry.
Rachel, Mic Check, Wingman, Heartbreaker, and Squid led the way on the Murderhorn. Bean and YHC were right behind that group. Didn’t see who was right behind us #suckingwind. MH is slightly easier when you know exactly how many are going to be called #Qvantage
T-Claps to Lex for rucking this one. He probably wasn’t expecting MH repeats, and probably not too happy when they were called. Thanks for coming out. Don’t know if we’ve ever posted together, but it was great to meet you.
Good to see some guys Back out in the gloom: Philmont, Madame (too much travel), Big Tuna (old and breaking down), and Torpedo (strained vagina).
Other things we learned:
– Bean had to leave early to pick up pickles and ice cream for his pregnant wife. Over/under on how many times that kid is going to hear “That’s so cute you live with your mom and your grandpa!”
– Frehley’s Comet ran the New York marathon in 1967
– All the marathon training has paid off for Wingman. He was moving out there. However, his wife still finished ahead of him at the Kiawah Marathon #trainhardernexttime
– Mic Check is mourning the firing of Chip Kelly. He was certain that was the coach to lead the Niners back to glory.
Need to wrap this up to head to a meeting. Thank you all for a showing up. As always, it was an honor to lead.
Announcements:
Joe Davis this Saturday. You can still sign up. Might be fun to run a 5 or 10K in snow.
MT is running Timekeeper on Tuesdays. He posts about it all the time on Twitter and the website, so just look for it.
Thanks Lex for the takeout.
15 men gathered to bring in the New Year at Skunkworks. With rain expected, YHC was unsure as to what kind of turnout we might have. With so much unknown, a reconnaissance mission was done on Monday to determine places that we could work out in the event of inclement weather. During that mission, YHC noticed that the overhead lights were left on at the tennis courts pavilion– making for the perfect landing spot, rain or shine.
Upon arrival, I was impressed to see the dedicated pre-runners doing their thing and plenty of other dedicated men rolling in early. At exactly 5:30, the disclaimer was given and the PAX was reminded to modify if needed, especially if the holidays forced you to take a hiatus from posting. COP began promptly following the disclaimer and it went like this:
SSH x 20
IW x 20
LSS x 20
KB swings x 20 (OYO)
Good mornings x 15
Merkins x 20
KB swings x 30 (OYO)
The PAX then moseyed to end of parking lot with KBs where the group was instructed to further mosey to the tennis courts pavilion. Once at the pavilion, the group of 15 was split evenly into 5 groups of 3.
The Thang–
Circuit training at its finest. 5 stations and 4 rounds of varying exercises to produce the full body workout.
Round 1: Station 1– 2-handed KB swings
Station 2– Goblet squats, butt to bench
Station 3– Incline merkins
Station 4– Cleans
Station 5– Run/Timers (ran to circled parking lot at end of street and back)
Round 2: Station 1– 2-handed high pulls
Station 2– Romanian dead lift/Good mornings
Station 3– Decline merkins
Station 4– Snatches
Station 5– Run/Timers
Round 3: Station 1– Bicep curls
Station 2– Step ups
Station 3– Tricep press
Station 4– Overhead press (1 or 2-handed)
Station 5– Run/Timers
Round 4: Station 1– Freddie Mercury
Station 2– Dips
Station 3: LBCs with KB
Station 4: 1-handed rows
Station 5: Run/Timers
Farmer carry back to parking lot and the workout ended right on time.
Moleskin–
My first Q at Skunkworks and I have to admit that the weather did keep me up at night. The Bible tells us not to worry about things we can’t control, but I didn’t want to fail the PAX in my first Q! I thoroughly enjoyed this group, and I definitely think the light at the pavilion added a different element. I realized how unusual it was to be able to see faces while we worked out. And I also think seeing faces brings out better sarcasm and jokes, from Bananas and Brown in particular!
Though some exercises got a bit long in duration, it gave us time to consult Bulldog on all things England– travel, currency exchange rates, and Brexit. Who knew you could get an international current events lesson at Skunkworks!
The Skunkworks guys continue to impress. Dedicated, hard-working, and relentless work ethics make this site truly one of the best in Area 51. Thanks to Harley and Fletch for the opportunity to lead. And thank you to Lex Luthor for the take out prayer.
Announcements– None.
100% chance of rain was actually just a bit misty. Gave disclaimer.
9 Bagpipe moseyed to circle up:
Bulgarian Ball Busters (yah!), Merkins, Mtn Climbers, Imp Walker, SS Hop, Low Slow Squat
Mosey to circle fountain wall near parking structure:
7 incline Merkins (slow, form), 7 step ups each leg, run around the fountain area (x2)
12 Dips, 7 wall lunges each leg, run around the fountain areas (x2)
Mosey to storefront (partially covered), partner up:
10 leg/ab throws, wheelbarrow to other end, 10 decline Merk off partner’s back (each person does 2 full rounds)
Mosey to Deck:
Going up…Lower level 7 Squats, next level 7 Car Dry Docks, next 7 Squats, next 7 Dry Dock (plank at top)
Going down…7 Burpees, 7 Heels to Heaven, 7 Burpees, 7 Heels (plank at bottom).
Back up, all you’ve got but also do OYO 7 Squats, Dry Docks, Heels, Burpees.
Mary at the top (around the horn picking x15)
Mosey back to base while mixing in some ButtKicks, High Knees, Side to Side, Backward.
9 Swift, 9 Bagpipe.
Announcements:
-Last week for Joe Davis (it’s Saturday).
-Blue Ridge Reley (per MT is “the best event of F3”) sign up starting.
-2nd F – the book Legacy is discussed weekly, 2 chapters a week, about leadership, impact, etc (see MT).
Moleskin:
QIC was fully prepared for a 95% covered rain workout, but called several audibles so we were only covered around 40% of the time (saving the parking structure for the times when truly necessary – thanks for rolling with it). Several comments about needing to get moving after a festive holiday stretch. Strawberry & Heartbreaker swooped in after a little pre-run, nice extra motivation. FireMarshallBill muscled through a bad knee – nice work, but get that checked in ’17. Some extra tough Mary calls (J-Lo…ouch, Frehleys/Dolphin…ouch). Doc McStuff led the way but strong fast group overall. Good group, ready to work – great efforts. Fun to kick off Bagpipe in ’17, and honor to lead.
Takeout for a safe, blessed, inspired 2017!
The Thang: As described in Kirk’s handy pre-blast, but without the rock because who wants to run a mile with a rock?
Moleskine:
Announcements:
10 PAX pushed, pulled, and sprinted toward the end of 2016 strong with a modified Murph. Because this was The Brave, we added some mileage to get to the required 4+ miles.
THE THANG:
Disclaimer was given and a quick warmup of 15 SSH to get the blood flowing.
1 quick mile up Ben Nevis.
Mosey along side streets to the Hidden Park at end of Dove Hunt Lane.
“The Murph”
100 x Pull ups
200 x Merkins
300 x Squats
OYO, broken up into any combination you like (YHC started with 10/20/30, switched to 5/10/15)
Time called at 5:50am.
Mosey to Bullring
1 mile (2 laps) around bullring, then Mosey back for COT.
All-in mileage about 4.25miles
Moleskine:
Not a lot of Production value to this workout, just a real grind from beginning to the end.
In retrospect a warm-up mosey would probably be a good idea as opposed to starting the first mile hot out of the Parking lot and up Ben Nevis. Fantastic work by Tuck, Ringer, General, and One-Niner, who finished the full menu of Murph exercises while the rest of us called it at the 5:50 stop. Either way, that is a lot of work with very little rest in-between. One comment was “I liked your signs, but your workout sucks!” Not sure how to take it but let’s call that a success. One clear takeaway is that YHC needs work on pullups in 2017.
No backblast of this workout would be complete without mention of the man who invented it. Navy Lieutenant Michael P Murphy was a Navy Seal Officer who was posthumously awarded the Congressional Medal of Honor for his actions in the War in Afghanistan (portrayed in the Book “Lone Survivor”). I’ve read that he called this workout “Body Armor” and it is sometimes done wearing a weight vest. “Our Debt to the Heroic Men and Valiant Women in the service of our country can never be repaid. They have earned our undying gratitude.” -Harry Truman
I am continually impressed with the effort and encouragement from the group in the 6 months I’ve been a part of F3. Thanks for letting me lead. SYITG
Announcements:
Joe Davis Run 1/7/2017
A veteran crew of 7 showed total disregard to the forecast for the first #F3FastTwitch workout of 2017. YHC gave quick summary of workout before departure.
THANG
Run to Arboretum and cross 51 to Arboretum View. Quick stop for 10 Imperial Walkers (IC). Continue on Arboretum View and hang left at end. Pass barrier wall and first Right on Swans Run Rd. Right on Amanda Lane and stop at loop. Run loop and perform 5 merkins at end. Continue running loops adding 5 merkins each time until 0555. Then run back to launch site.
MILEAGE
Run to Loop (2 miles)
Each Loop (.4 miles)
Run back (2 miles)
MOLESKIN
Strong work today with all PAX exceeding 6 miles. TL was the over-achiever with 7 laps. Before bed, YHC saw 100% chance of rain during the 0500 hour. The 48 degree temp and slight mist was perfect running weather. Lots of puddles to jump and maneuver. There was a shady pink light coming from a bedroom of an apartment on Swans Run. It served as a beacon to guide the PAX on the return home as there was some confusion on which street to turn on. There was also some excitement expressed when YHC said to stop at the McDonalds (Gummy). Great to lead this group. Thanks for the takeout Pro!
ANNOUNCEMENTS
Joe Davis this weekend. Hopefully the show/ice will stay away
I felt like we should be loading up the ark two by two when I woke this morning. Happy to have had an EH out there. At least 2 of us would be in attendance. No surprise that dumpster fire arrived with the McCullough clown car and doubled our numbers. Looking at an odd number I was downright giddy when drano showed giving us 6. The weinke would stand
mosey out to 51 and down to park entrance. Mosey all the way down driveway and around the baseball fields the long way. Wind up under the far pavilion for COP
Sshx15 – IWx15 – mtn c x 15 – cddx15 – squatx15 – windmill x 15
Hotbox partner up we run a quick loop of the parking lot to familiarize the pax with the route and off we go. P1 does exercise while P2 run around parking loop
Cumulative exercises. 100 dips. 100 step ups. 100 incline Merkins. Sprinkle in some planking and we head out upon completion
lap around ball fields the long way and over to the field house for wall circuit x 2
Flutter kicks x 20
Ascending testacles x 5
People’s chair 60 sec holds w/arm raises x 20
Donkey kicks x 20
Back to lot long way via Indian run
day old moleskin
everyone worked hard in the rain. Our FNG Franz was tested both physically and mentally. Good news. He’ll be back! And he’s ready to [clap] pump you up. DF had some reading time in the field house and “big bag of peanuts” sounded a lot like… well I’ll let ya figure it out. (Tolkien is taking his toll on DF’s mind) Drano challenged the PC and we dug deep for overtime. #crowdpleaser Indian run home cut short by time. If you haven’t made it to big house, you should. The AO is great. Glad to have the opportunity to lead.
Announcemnts
new 3rd F tues post swift/Bagpipe at einsteins bagels. Join Madame Tussaud’s for timekeeper. Reading “Legacy”
joe Davis this weekend. There is still time to sign up
q schedule is full till July but that doesn’t mean you shouldn’t reserve your q today
Udder out
Mosey/Walk down to the fields for a little disclaimer/ warmup:
Line up on the end line for:
Line up on the end line, words of encouragement given; Ready Set… Go. AYG to the far side, walk back recovery and to receive instructions. The next segment was somewhat haphazardly constructed. YHC has a couple military friends, and a few in the family, this mornings weather reminded me of some of the nasty conditions that those guys are forced to run/ruck/train/march in. So we did a forced march, goose run (I.e Indian Run) ish thing , with some assorted exercises. It went something like this:
Here are a couple random, disjointed thoughts about the morning: Most of us were pretty much gassed from Mighty’s Champagne-inspired Burpee/Swing/Sprint ladder; enough so that when we realized we’d be pretty much walking around for the rest of workout we were happy (forgetting the disappointment that YHC did not bring out all the heavy gear). Nard Dog is a pretty fast sprinter when he sets his mind to going fast. Mighty Mite, besides being a solid F3 leader, is wicked fast at burpees. #leadingfromthefront. Frehley’s was the center of attention for most of the morning, no surprise. Vodka, Bourbon, Chicken Wings, Steak, Beer, other assorted culinary vices were all discussed, nay celebrated, by him on the heels of the Clemson win (also known as the last win of the season, #rolltide). Goonie complained very little about the community kettlebell program near the end of the marching. He MAY have gotten stuck with the big one on purpose at the end. Soft Pretzel and FMB both rock solid for the duration. One-winged Loogie seems to be making a solid comeback; stay disciplined with that PT man. First post with Escobar, solid performance and excellent job finishing that 90 count Mary that we ill-advisedly started.
Thanks for coming out short notice all, and a special thanks for Mighty Mite for prompting the re-opening of the Foxhole. See you ALL next week.
A bunch of regulars #DR today but we do what we do whether it is 20, 10, or 2 PAX.
#HairbandMile to warm up.
COP
10 burpees OYO!
SSH x 20
9 burpees OYO
Low Slow Prison Squats x 15
Imperial Walkers x 20
8 burpees OYO
Mosey to the VB pit bleachers
20 dips
20 incline merkins
20 step ups with counting confusion
7 burpees OYO
repeato with 6 burpees OYO
repeato with 5 burpees OYO
Mosey to parking lot and partner up at center island
Each partner runs to opposite island 10 jump squats run back to center and 10 hand slap merkins with partner
3 rounds
Repeato but with Carolina Dry Docks in the center.
3 rounds
Mosey to the wall for peoples chairs and 25 air presses
4 burpees OYO
Peoples chair w/ 75 air presses
3 burpees OYO
Peoples chair w/ 125 air presses
2 burpees OYO
Peoples chair w/ 150 air presses
1 burpee OYO
Peoples chair w/ 200 air presses
5 burpees OYO
6MOM Wait… around 11MOM #O2Dep
Box Cutters x 20
LBCs x 30
Superman/Banana x a bunch left and right to make sure we absorbed all the water on the ground around us.
Peter Parker x 10
Parker Peter x 10
Recover and…
10 Burpees OYO!
Rosalita x 20
Flutter x 30
and maybe something else, again #O2Dep
Moleskine
Welcome back to the gloom of 2017, it’s time to burn off all of the extra calories we picked up over the holidays.
I think the constant burpees getting thrown in helped in that. In reading back what we did the amount of peoples chairs seems like a lot of lame down time but after all the burpees, jump squats etc. the arms and legs were burning so active recovery in action? You guys can be the judge.
Speaking of burpees, we have a tradition in UC that if you are late there is a 10 burpee penalty for all. So when COP started w/ 10 burpees the #Mumblechatter began with Lamont asking who was late and then GJ asking what we did wrong. Nobody was late and nothing wrong just kicking the holiday eating in the teeth as we get this year in motion.
Most of the morning we amazingly escaped the rain. The sky opened up while doing the peoples chairs but during the burpees all except YHC and Shepherd hid under the the overhang of the roof. So when it was Mary time Superman/banana quickly leveled the playing field in who was wet and who was not. #Crowdpleaser
Announcements
Joe Davis run is coming up, get signed up!
GJ on Q at Overdrive Friday
The new year is here and we have the new sign up genius links up to Q the various AOs so take a step of leadership and get signed up!
The links are all on the F3 Union FB page and group.
Thanks to GJ for taking us out.
Always an honor to lead, AYE!
Hair Band
Rock. Murph. Why not?
Grab a rock. Run the HT mile. Behind the school.
100 pull-ups
200 merkins – alternating hand on rock
300 rock squats
When finished, or at 6:05, grab your rock again, and run the HT mile again.
First one back leads Mary until everyone is back.