6 HIM took the red pill this morning and are better for it. This is what they did:
Cliff’s Notes: ran lunged and crawled up and down that deck, carried heavy items up and down that deck, coupon pain stations on top of deck while moving to some funky music (ie 1st title of BB), learned about the heroism of above mentioned soldier on this day in 1970, later awarded Congressional Medal of Honor, made our work/pains seem minimal, lot’s of swinging/lifting/holding/throwing/squatting/grunting/sweating/crawling…
After a moderately thorough disclaimer (that happened to cover Charlotte Christian and Covenant Day as well as Charlotte Catholic), we were off for some dynamic stretching in the parking lot/road to include goose walking (crowd favorite), high knees, butt kickers, karaoke left/right, backwards run, and regular ole’ mosey.
THE THANG:
ROUND ONE – COP #1
CCM (civilian count merkins) x 5 IC
IW x 20 IC
CCM (civilian count merkins) x 10 IC
Low Slow Squat x 20 IC
CCM (civilian count merkins) x 15 IC
Wind Mills x 10 IC (PAX modification in effect here)
CCM (civilian count merkins) x 20 IC (50 merkins before 545 am – check)
ROUND TWO – Run/Recovery up and down parking deck
After each set the Larry Birds will mosey back to join the 6 to keep the team together today. Last man finishes first each time.
Run 30 seconds + 5 merkins then recover
Run 60 seconds + 10 merkins then recover
Run 60 seconds + 15 merkins then recover
Run 30 seconds +20 merkins then recover (50 more merkins = 100 done by 5:45 am – check)
(planned to extend runs to 90 and 120 seconds but the suck factor of running up hill in the humidity (and knowing what was to come per the weinke) led to a Q modification here.
ROUND THREE – Move up hill without running
Line up abreast and after each set again reconvene as 1 team together
Lunge Walk
Bear Crawl (PAX modification again noted).
Backwards Bear Crawl
Crab Walk
Backwards Crab Walk (minimal buy in here)
Burpee Broad Jumps (surprising compliance here – good work men!)
ROUND FOUR – HERO WOD Honoring Louis R. Rocco
(Carry heavy stuff up hill)
See below for biographical info
Elevator Action was an amazing video game from 1983. Today’s elevator action included leading the PAX to the elevator for a surprise. It was not a restful ride up. Doors opened to reveal 9 coupons:
Kettle bells: 25 lb, 25 lb, 30 lb, 40 lb, 45 lb, 50 lb. Ruck with 50 pounds. Sand bags: 40 lb. and 60 lb.
Team moved all that weight up the parking deck the long way, stopping halfway through each level to redistribute coupons amongst the PAX. Variety of carrying techniques were used.
ROUND FIVE – COP#2 – 9 pain stations using different exercises/movements of the aforementioned 9 coupons. Rotate every 30 seconds due to limited time.
25 lbs x 2 – double swings
30 lbs – upright rows
40 lbs – Lawn Mower/Bent over rows
45 lbs – T Bag Squats
50 lbs – 2 handed wings
RUCK – hold overhead (crowd pleaser – harder than it looks)
40 pound sand bag – shoulder to shoulder alternating presses
60 pound sand bag – dead lift it, clean it, throw it as far as you can, pick it up, repeat (crowd favorite)
Tunes courtesy of Wilson Pickett (Land of 1000 Dances) , Kool & The Gang (Celebration), The Isley Bothers (It’s Your Thing). If time allowed we would have grooved to Herbie Hancock (Rockit), Sly & The Family Stone (Everyday People), Harold Faltermeyer (Axel F), Michael Jackson (Don’t Stop ‘Til You Get Enough). YHC felt funky yesterday, hence the play list.
Then carry all the coupons back to launch via any means/method necessary – avoid failure. Finish.
BONUS – 3 MOM
Flutter kicks with air presses (no more coupons!)
Heels to Heaven
American Hammer
COT
Take out by YHC
MOLESKIN
This was a great group today. Ages varied but many respects this morning. Everyone was pushing hard and helping each other carry the load, literally. Mumblechatter was pretty mild but started early and kept the clock moving despite the hard work put in. YHC brought 9 coupons, not knowing how many PAX would show. Several other great options at other AOs today so not sure who would come. If we had more than 9 PAX then YHC was going to have us partner up and alternate carrying a coupon and doing an exercise – maybe a CMIYC scenario. That wasn’t a problem today. However, we had 6 PAX and 9 coupons – and some were HEAVY. Was planning to just leave 3 behind and each grab a coupon. Well, these guys just grabbed ’em all up before I could direct traffic and we were off hauling the ALL the gear up hill. Again, STONG work by all and even more impressive TEAM WORK. And, that parking deck is sneaky. YHC has somehow only posted with a parking deck one time prior in nearly 2.5 years in F3 (and it was at The Fishing Hole a few weeks ago). The layout of the deck is confusing to me so YHC came early to scout it out. It just seems to keep on going and going. After reading the below bio, it was clear that if nothing else we had to move the coupons to the top the LONG way.
A few quick plugs. If any of the PAX liked carrying stuff or working as a team or swinging bells, then check out GORUCK or PATHFINDER or MEATHEAD (even though it conflicts with this work-out time wise).
In thinking about Memorial Day YHC wanted to honor/remember one of our military hero’s. This soldier was awarded the medal of honor for his bravery on this very day, 48 years ago, so it seemed appropriate to discuss this with the PAX this morning and post it here. What’s equally impressive is that after the war he continued to serve this country in many ways. After dropping out of HS to join the Army at 17, he returned from Vietnam and promptly earned a college degree. He was an inaugural member of the US Army’s first Physician Assistant program in 1972. He served the veteran community through peer counseling, homeless sheltering, college tuition assistance, etc. He returned to active duty in 1991 during the Gulf War! What?! That’s awesome! He later worked with AIDS and veterans against drug abuse. He died of lung cancer in 2002 and was buried with full military honors in San Antonio.
Here is the medal of honor citation:
LOUIS R. ROCCORank and organization: Warrant Officer (then Sergeant First Class), U.S. Army, Advisory Team 162, U.S. Military Assistance Command.Place and date:Northeast of Katum, Republic of Vietnam, May 24, 1970Entered service at:Los Angeles, CaliforniaBorn:November 19, 1938, Albuquerque, New MexicoCitation:WO Rocco distinguished himself when he volunteered to accompany a medical evacuation team on an urgent mission to evacuate 8 critically wounded Army of the Republic of Vietnam personnel. As the helicopter approached the landing zone, it became the target for intense enemy automatic weapons fire. Disregarding his own safety, WO Rocco identified and placed accurate suppressive fire on the enemy positions as the aircraft descended toward the landing zone. Sustaining major damage from the enemy fire, the aircraft was forced to crash land, causing WO Rocco to sustain a fractured wrist and hip and a severely bruised back. Ignoring his injuries, he extracted the survivors from the burning wreckage, sustaining burns to his own body. Despite intense enemy fire, WO Rocco carried each unconscious man across approximately 20 meters of exposed terrain to the Army of the Republic of Vietnam perimeter. On each trip, his severely burned hands and broken wrist caused excruciating pain, but the lives of the unconscious crash survivors were more important than his personal discomfort, and he continued his rescue efforts. Once inside the friendly position, WO Rocco helped administer first aid to his wounded comrades until his wounds and burns caused him to collapse and lose consciousness. His bravery under fire and intense devotion to duty were directly responsible for saving 3 of his fellow soldiers from certain death. His unparalleled bravery in the face of enemy fire, his complete disregard for his own pain and injuries, and his performance were far above and beyond the call of duty and were in keeping with the highest traditions of self-sacrifice and courage of the military service.
ANNOUNCEMENTS
Forgot to mention any this am but plenty of options to remember/honor our fallen hero’s and burn some calories with your F3 brothers Saturday and Monday – check other BBs, Twitter, Slack, etc.
Thanks to the site Q’s and the PAX in attendance today. It is always an honor and a joy to serve with you.
My Q rotation generally lines up with a Cantore – aka rain, which generally has me scrambling to come up with an indoor routine (1 routine that I use all the time “sandwich board”) and somewhat unprepared for an outdoor workout. No rain this morning; I quickly surveyed my garage for some potential props for use at the floater. I came upon the “Hurley bag” – AKA basketball mesh bag filled with various things – 6 smelly mesh practice jerseys, 3 cones and a ladder. This would be the fun bag – threw it in the car and headed to The Floater.
The garage scavenger hunt had me running late and I hit The Floater at 5:29; a few minutes before SJT (Standard Jingle Time). Much to my surprise the mad lurker was there ahead of me – along with an FNG. Score one for Jingles.
Mosey around the block and back to church for some warm-up:
SSH
4 Count Imperial Walkers
Stare directly at FuseBox – eye to eye contact. He was uncomfortable
Mnt Climb/Plank Jacks and Merkins
The Thang:
Heard some mumble chatter on when a visit to #KeithJongHill would happen. Not wanting to disappoint the troops I headed directly to the hated dictator. There at the crest of the hill the Pax laid eyes to the smorgasbord of goodies I had laid out on the hill – smelly jersey, and cones lined up equidistant apart up the hill.
First Course:
Bear Crawl – Tuck/Merkin/Hurley
From 2nd cone from top – bear crawl to cone then 10 Tuck…next cone Merkin
From 3rd cone –bear crawl to cone then 10 Tuck…next cone Merkin…next cone Hurley
From 4th cone – bear crawl to cone then 10 Tuck…next cone Merkin …Hurley..Merkins
This was a short course – but so far the FNG/Jamie was hanging
Lap around the bottom of the floater hill and end up at the bottom stopping at the ladder I had laid out.
FNG/Jamie… where did he go… he’s still with us….
Second Course
Suicide up the course (9 Cones)
Each stop back at the bottom = Merkin Ladder – side plank to each square with a merkin at each – total of 13.
This was a Gaser for me. I didn’t seem to fool the speed skaters – BottleCap, Hollywood, MoneyBall Easy Button—ShakeNBake was crushing it will soon be joining the speed skaters. The plodders like myself, Doughboy, Jingles, FuseBox and Hooch tolerated the abuse from the dictator – good showing.
Finish and head back to parking lot – for some marry—-oh no I hear a train at 6:13. 2 Minutes of Burpees……
FNG – Jamie = “Happy Ending” Jamie is a Massage Therapist – if he goes “Orville” will it be from the workout or the name?
Circle up – Announcements:
Commitment for Saturday
Sunday Fellowship Discussion
Pool Party June 8th – This is a fundraiser for Sandbox as well. If you can’t attend please think about donating to the cause.
Always an honor to have chance to lead this great group of guys. I call it the melting pot of workouts – from speedskaters who set the pace – to the Clydesdales who provide the power – some young guns, millennials, genx and baby boomers? did I miss any demographic?
Erector put out a call for Qs at The Arsenal a couple of weeks ago. Fresh off a trip to Indian Land to mow the grass at the Sandbox family that F3 helps out (check out the #sandbox Slack channel to learn more), I felt like I could make the trip south again for my first Q out of NC. I gassed up the Jeep last night, checked all the fluids and packed a breakfast in case I got lost. Google Maps said 25 mins. I left at 5:00 – we got this. I passed several other Thursday workouts to get there – nobody at Hydra yet, but I saw some guys gathering for Devils Turn, passed close to Rebel Yell, maybe some in Ballantyne. I passed the Foxhole (I love the Foxhole), then safely across the border. I didn’t need gas, liquor or fireworks on this trip into SC. My destination was Indian Land Elementary.
Erector and Ringer got back from their prerun, Cobbler pulled in right at 5:30. Off we go. I had never been to the site before, but my Google Maps research indicated that there was a football field and a track. I’ve led plenty of workouts with nothing more, so that’s what I had in mind. Welp. The gates were locked and there wasn’t a way in to the field. NBD, let’s go over to this field over here instead while I make something up.
Circle up for a cursory warmup (no SSH). Run back and forth a little to loosen up. Then gather in the middle next to that orange piece of trash. One guy runs to the goalpast while the other do exercises (HR merkins, LBCs, CDDs). Rotate through all four spots. Over to some strange piece of equipment that had barbell weights on it – just as I planned. Two guys run over there and touch that thing (right next to a chicken coop, apparently) while the other two do weight stuff. Three trips each for curls, OH press and triceps. Over to the hill (they call it Dragon’s Back or something) for a Triple Nickle. Jump squats at the top, merkins at the bottom. Recover with a little wall sit against the bathroom (apparently heated and always unlocked, btw). Mosey over to the playground for a few pullups. Then to the picnic tables for 10 jumpups, 10 dips, 10 derkins, then run around the playground. Repeat. Mary for a bit. Then head back to the cars with a stop for a plank walk merkin thing. Finish up with a little mary and 5 burpees. Done.
Thanks for having me out to Indian Land, guys. Great AO and some hard working guys. It’s cool to put in work with new guys occasionally. I get tired of Semi Gloss.
posted on behalf of One Eye
17 PAX started their week the right way
The Thang:
Moleskin
Good group out there today. Mumble chatter started early with Swiper commenting on the Qs attire. He especially like the gloves. Believe he called them rapist gloves. I’ve never heard anyone refer to a pair of gloves as being particularly well suited for that crime but it appears Swiper is an expert on that type of thing. Strong work by all. Kirk, Swiper, Chalet, Cold Cuts and Chappy crushed both of the one mile runs. Some of the PAX were begging to stop at the 9 driveways on the right before the second mile…. so YHC knows it was a solid beat down. Thanks to Cold Cuts for the take out. And thanks to Aquafresh for giving the me chance to lead. Always a pleasure.
Announcements:
Convergence on Saturday at RockZero
No DMZ next week; Convergence at Symphony Park, Southpark Mall 0630 Checkpoint has the Q.
By the time YHC arrived at St. Philip Neri Church in Fort Mill the rain had stopped and the clouds were parting, just in time for the pre-race festivities at the SPN Festival. Not long after setting up the tent and planting the shovel flag the FIA Fort Mill ladies and Vuvuzela arrived, ready to roll with Jessie & Luka in the Cannoli Run. Then Bolt lined us up in the front of the pack and we were off for 5 winding km and a few cannolis on the way. Jessie & Luka are both SFN veteran Track Commanders but this was the first event for the FIA Fort Mill ladies, all of whom seamlessly represented the mission of Speed For Need – fostering inclusion and raising awareness of those with special needs through participation in fitness events. Jessie’s mom told YHC that this was such a fun, high energy experience for her, complemented by her enthusiastic drivers and the cheering spectators offering high fives and words of encouragement. Jessie was smiling and laughing most of the way, especially over the many speed bumps and the fast downhill sections. As for Luka, well, Vuvu and Penny Pincher sped off at a championship pace from the start. The only time YHC caught up to them was on the turnaround where Strava will show that I turned around early just to run with them for a while and snap a few photos.
Some impressions from our FIA partners:
We agree and we hope to see everyone again at another SFN event soon. Please check the calendar at www.speedforneed.org. Next up: Run for Holland on May 26 in Spruce Pine then the May 28 Patriot Festival 5K at Southpark Mall. Come out and get involved, foster inclusion, raise awareness, and ask yourself, who pushes who?
There is a time for everything under heaven. Turn turn turn. Grave Dancer Q. SYITG
You are welcome. They say when a bird craps on you its good luck. Well on a quick walk with the dog after the workout, I got bombed square on the top of the head. Luckily it was dead on and the mess sort of stayed in the hair. Feel bad for guys like Purell as that would have been a drippy mess. Anyway – your welcome because I think some of that luck will head your way today just for posting with me this morning, although you probably didn’t feel lucky on lap 5.
16 men posted up at Death Valley this morning for a little work out in the muggy swamps of South Charlotte Middle School. Here’s how it went.
Disclaimer.
Jog over to day care center for COP.
Merkins, Low Slow Squats, Merkins, Lunges, Merkins, & Imperial Walkers. Header was there, and I know he loves a lot of merkins.
Jog back over to the cars, plank up and count off in 4’s. Each team grab a 50lb sandbag and head to the football field. Line up in the end zone.
P1 does lunges with the sandbag. The other 3 run to midfield, 5 merkins and return. Flapjack for 4 rounds so each PAX gets the lunges in.
Team sandbag carry 400m around the track.
Back in end zone: P1 holds bag extended over chest and does flutter kicks. The other 3 run to mid-field for 10 LBC’s. Repeat for each PAX.
Team sandbag carry 400m
Back in end zone: P1 Planks while partner rests sandbag on back. the other 3 run to midfield for 10 merkins and return. Rotate through all 4 guys. Some of the planters hit a few merkins and 6″ holds.
Team sandbag carry 400m
Back in end zone: P1 does Sandbag Burpees: (Lift sandbag from ground to overhead after merkin portion of burpee). The other 3 run to midfield for 10 merkins and return. Rotate for all 4.
Team sandbag carry 400m
Back in end zone: P1 holds sandbag locked out overhead (Unbroken style) while the other 3 run to midfield for 10 Dry Docks and back. Flap jack for all 4 PAX.
Grab bag and head out to the Semi-Gloss palace……. Oh wait. Spackler requests another team sandbag carry. Easy enough.
Team sandbag carry 400m and back up to the parking lot.
3 minutes of Mary: Flutter, Freddy Mercury, & Protractor.
Done.
Moleskin:
While the count-off in groups of 4 is generally a confusing mess because guys can’t remember there number or how to count, its a nice change of pace to shake up the teams a bit from the guys you might normally run with. Schmedium and Smokey were on my team and after 6 or 7 weeks in Smokey asked him if he can tell the difference now that he was posting regularly. He said he can’t, but his wife can. Smokey wisely skipped asking for further details. Don’t worry Schmedium you are getting faster, it’s always going to feel hard. My team was also struggling to keep up with Purell – while he carried the sandbag he was still pulling away from us on the track.
Laronda and Dollywood were smoking around the track carrying the bag as well. I guess thats the benefit of your age starting with “twenty…”
I noticed when I unloaded the car that one bag was about 10lbs less than it should be. Not sure which group was benefiting from the leaking sand. Might have to cut that one open and add some weight back to it before the next outing. I think I go through half a roll of duct tape every time I bring those bags out just to repair them.
Everyone was moving hard out there today and sticking fairly close on the track. Carrying those bags never gets easier.
Thanks to Puddin Pop for the take out.
-Alf
Announcements:
5th Annual Pre-Memorial Day Convergence. Saturday, 7am at Rock Zero (Calvary Church). Always the best workout of the year. Come and honor those who have sacrificed for our country while we work hard and read three Medal of Honor citations.
Hey, what are you doing on Thursday? While there are a lot of high-quality workouts throughout Area 51, you should really show up to Peak 51, as we have a special Q — our brother Benny will be on Q.
Kinda sorta.
As a refresher, Benny was hit by a car back around MLK Day President’s Day on a training run for a marathon. Which one? That’s hard to remember, because as we all know, Benny had about 167 different races and events he was training for at the time. Anyway, after the accident, he had to have surgery to insert some metal rods in his leg and has been on the road to recovery ever since.
But, as for this Thursday, he had requested the date earlier this year, before the accident, as it’s the 1-year anniversary of his VQ.
So, we’re going to honor that, and honor him.
Benny has crafted a #Weinke, and Sensei and YHC will be leading the PAX through it. #SpoilerAlert: Jack Webb is on the list.
We’re also about 98 percent sure he’s going to come out for COT at the end. Obviously, a lot depends on how his legs are doing Thursday morning, but, he’s going to do his best to get out.
Also, YHC is trying to call in some favors to have Sir Elton John show up for a special live performance of “Candle in the Wind.” It’s not looking great, but a lot can change between now and Thursday.
Anyway, here’s to hoping you’ll show up just to show your support and show him that he’s missed, plus you’ll get a quality workout, which will feature Jack Webb.
So, show up to Matthews Elementary School on Thursday:
SYITG!
Back in 2014, for the 1 year anniversary of Day Zero, @OG_Radar had the idea for a wonderful Memorial Day weekend workout to honor American heroes that had paid the ultimate price for our freedom. This coming Saturday, we’ll do it again, for the 5th time. There’s no surprises to the workout. It will be hard. And we’ll push to the limit, as small recognition and appreciation for our American warriors.
The workout will consist of:
Throughout the workout, each Q will read a citation describing the bravery and willing sacrifice of an American soldier. This year’s citations include an Army soldier from WWII, a Marine from Vietnam and a Navy Seal from Operation Iraqi Freedom.
This weekend is not about cookouts and pool parties. Come get your mind right. 0700 this Saturday at Rock Zero (Calvary Church).
NOTE: If you have a shovel flag, bring it!
12 PAX arrived at Fast Twitch for what felt like a relatively cool morning ready (or not) for the grab bag of hilly running that came next.
Thang
Moleskin
YHC was excited to be offered this Q slot at Fast Twitch by Purell. The new launch point offers endless potential for painful, hilly suffering of which I am quite fond and I was more than happy to share this with the A51 PAX this morning. Morning felt cool at first but, as usual this time of year, that changed pretty quickly. I had visited the new AO a few times in the last few weeks so was aware of the new launch point, but multiple PAX were friendly enough to share addresses, pictures, maps and other various coordinates to make sure YHC arrived. Looks like Frasier has given us SOBs a bad name. Not sure whether I helped or damaged that reputation this morning.
The warmup was similar exactly the same as Fletch’s popular warmup last week. YHC made a point this morning to run far enough ahead of Purple Haze and Alf to not hear any complaining about running, running too fast, running on hills, etc. Unfortunately, the timed interval set required us to stay together and much mumblechatter was heard including the use of the word ‘Swift’ as a curse word. Nothing wrong with a little structure to the running, guys. Looking at Strava, it looks as if everyone played along for the most part. Appreciate it.
To appease the masses and avoid outright rebellion, our main set included moments of both hands and asses on the ground. This, unfortunately, did not make it any less painful. Took us about 4.5 miles to travel the 1.5 mile stretch of Raintree and it definitely felt like it was never going to end. The 3 trips up various parts of the Providence Colony hill, as well as the full trip up to Windbluff, were definitely soul suckers. Even Purell looked a little winded at one point so we knew we were onto something.
Rachel and Purell finished the entire Paula Abdul set with a little to spare and head back for the six. Believe Uncle Rico and Astro may have finished entirely as well and were close on Rachel’s heels either way. Uncle Rico’s (somewhat awkward by FT standards, perfectly acceptable at Swift) pre-warmup stretching* paid dividends as he edged out Astro. Astro likely would have finished quicker if not wearing a 30 year old cotton t-shirt that proved to be more of a wind-catching kite than an article of clothing. Alf and Purple Haze fueled each other with grumbles all morning and almost made it. Everyone else put in an impressive performance and refused to throw in the towel, all arriving at 0615 on the dot. All-in-all, we covered between 5.7 and 7 miles today, most at a healthy pace.
Thanks to all who came out. Pop Tart was last seen looking for a beer to fuel up for his next lap of Raintree after hearing Turkey Leg mention that the Beer Mile should really be the Beer Raintree 10K.
* recorded clip of Uncle Rico stretching available here: https://giphy.com/gifs/stretch-Ig9Z7wby0MOKk
Announcements