22 Pax, including 1 FNG, took on The Gopher this morning in Death Valley. This workout had been on the shelf of almost 4 months so YHC decided it was time to dust it off and tweak it a little.
Warm up: There wasn’t one.
The Thang:
-Partner up.
-Complete 20 burpees per team.
-Man A runs to football field and one lap around track then back to transition area. Man B runs down steps to baseball field and completes 20 each of: dips, modified pull ups, CDD’s, LBC’s then runs back to transition area where each team completes a total of 20 burpees (divided up at each team’s discretion). Flapjack. Continue cycle for 40 minutes.
-5 MOM: 20 each- Dollys, Freddie Mercury’s, Rosalita, LBC’s.
-What?…Still 2 minutes left… complete 10 burpees on your own (aka… the Donkey Kong Closer)
-Pax were too fast…. still 1 minute left… plank-o-rama.
Moleskin:
-Not much chatter as pax were spread out on the course and O2 deprived. I think the most cycles completed was 5 1/2.
-YHC changed the team transition exercise from last time from 20 merkins to 20 burpees. Ouch! But a definite keeper.
-Around cycle #4 Joker mentioned to YHC that FarSide was leaving transition area before his team had completed the 20 burpees. YHC would have said something to said cheater…had he not been my partner. (one of the privileges of being Q!). In all fairness to FarSide… YHC was clearly slowing him down and he even ended up spotting me a few burpees on the last 2 laps. #dudeisamachine.
-Tclaps to Slimfast for biking to and from the workout.
-Is it me or is Pinstrips (DV regular) looking leaner and meaner?
-Great effort by all today. Hope the pax enjoy this versitile workout. It is what you make of it. You can do it as an individual workout; a 2 man partner workout; or a 2 man team race. How ever you choose to tackle it…it’s a killer.
49er
23 men including 2 FNG’s appeared out of the gloom for another battle at Hydra.
Warm up: There wasn’t one.
The Thang:
-YHC took the pax on the first ever Hydra off campus excursion. Pax ran .5 miles to Colony Shopping Center. During the run YHC would blow whistle (at various times) and pax would drop and complete 5 burpees. The whistle had to be blown even before leaving the parking lot in order to give more time for the few stragglers who arrived late. YHC actually lost count of how many times the whistle was blown which should give an indication how many burpees were completed on the .5 mile trek.
-Mini plank-o-rama for the first to arrive at Colony while waiting on all pax to arrive.
-Partner up for pole work and burpees. Partner #1 hangs from light pole (or tree for the clydesdales worried about breaking the light post) using only your arms and thighs keeping feet off the ground while partner #2 completes burpees, flapjack until a total of 50 burpees are completed. Lots of comments from the pax on this one!
-Bear crawl toward back of shopping center (50 feet).
-Wall work: Peoples chair with arms out, BTW, peoples chair with arms out, plank with feet against wall and complete 20 peter parkers.
-Merkin run .5 miles back to OPE. This time complete 10 merkins each time whistle is blown.
-Plank-o-rama until all pax arrive at OPE.
-Jog to field for circuit work. Station 1- 10 pull-ups, station 2- 20 mountain climbers, station 3- 10 jump squats. Complete 2 cycles.
-4 MOM- dolly x20, LBC’s x20, Freddie Mercuryx 20, Protractor. Tiger Rag called out YHC for holding legs during protractor so audible was called and 6 MOM was cut short. YHC hates abs but loves to run!
-Divide into three groups for relay race. Sprint across field and back.
-Jog to parking lot for COT.
Moleskin:
-After YHC suffer 2 back to back beatdowns this week at Fast Twitch and Death Valley some last minute adjustments were made to the original planned workout. Had to give the old legs a little break! So running/leg exercises were replaced with the pole. YHC remembered Bulldog being ordered to hug a tree during GoRuck Class 421 …so why not give it a try at Hydra. Not sure it will make the cut for future workouts. Several “Bow…chicka….wow…wow” and other pole references could be heard from the pax during this exercise. Donkey Kong lived up to his name and darted up a tree and hung there and appeared ready to stay there the entire time, but he was YHC’s partner and I was not as content completing all 50 burpees.
-Nice job by Unfair and Tiger Rag sprinting the .5 mile burpee/merkin run leaving the pax in the dust as they tried to limit the number of burpees/merkins they had to complete. During the run back to OPE the number of merkins was increased to 15 for the sprinters in front. That number will be significantly increased next time YHC breaks out the whistle.
-T-claps to Long Distance. Even though LD had about 1/3rd distance head start and is old enough to be Unfair’s dad he still managed to almost (bit of a stretch here) beat Unfair on the last leg of the relay. He wasn’t named Long Distance for nothing!
-It was great having a few Metro guys post at Hydra. Hope to see you guys again.
Announcements:
-Kevlar will meet at the Arboretum Chic Fil A tomorrow morning at the usual time.
-RSVP to the July Pig Pickin. Bugeater will be sending out another E-vite as some did not receive the orignal email.
49er
37 men posted at Death Valley this morning for an epic non-stop downPAINment.
Warm up: There wasn’t one.
The Thang:
Pax split up into groups of 3. We had 37 so there was one group of 4.
-Groups complete merkins while solving a math problem (36×27). Although this exercise has worked great in the past as it is difficult to do a physical and mental exercise simultaneously, it failed miserably today. See moleskin.
-Run to football field for wheel barrow and track work. Moe and Larry wheel barrow length of football field while Curly and the lone Shemp run one lap around track. Curly and lone Shemp then flapjack with either Moe or Larry (who ever is struggling the most). Keep flapjacking track vs wheel barrow until group has wheel barrowed 200yrds. Plank when group has finished.
-Run to concession stand for circuit work.
-Moe runs down steps to baseball field and starts sets of dips and step ups. Larry, Curly and lone Shemp run to far end of bus parking lot. Larry starts completeing burpees. Curly and lone Shemp run to Moe and flapjack. Moe then runs to Larry and flapjacks. Larry then runs to Curly and lone Shemp and flapjacks…etc. Exercises are changed after two sets. Pax completed A LOT of dips, step ups, burpees, slow squats, CDD’s, merkins, and mountain climbers.
-2 MOM: protractor.
Moleskin:
-With so many F3 workouts now it is becoming harder and harder to mix things up and keep the workouts challenging and interesting. Today’s workout was constant motion for 46 minutes. YHC went a little over after I heard one of the Pax say while completing the final set of mountain climbers “looks like no Mary today”. Hope the 2 minute protractor was enough!
-Either YHC did not explain the group merkin math problem exercise well or some math wizard needs to practice their listening skills. As one of the Pax (not sure who) immediately yelled out the correct answer (note to self… next time harder math problem and better explanation of exercise).The idea was for each group of three to complete merkins while at the same time solving a math problem. Once you think you have the answer one team member comes and quietly tells YHC. Keep completing merkins until math problem is solved.
-T-claps to Road Rash (War Baby) who blew chow (he’s not old enough to merlot) and still finished strong. After the workout he even asked for directions to tomorrow’s Hydra workout. Will he go 2 and 0? Post at Hydra tomorrow and find out.
-Thanks for letting YHC bring a little Fast Twitch and Hydra to Death Valley. Hopefully today will spark your interest the these Tuesday and Thursday workouts.
-Thanks again to Psycho T for an awesome closing prayer. You never fail bro!
Announcements:
-New Wednesday workout called Anvil starts next week at Calvary Church (just 3 miles down the road). Baracus and Young Love are site Q’s.
-Check the website for all the other announcements that I forgot.
49er
A “final” epic downPAINment to be delivered to some Pax tomorrow as Death Valley (due to it’s increasing size) will be split into another South Charlotte Wednesday workout starting next week at Calvary (The Rock).
A “Mall” Cop may be present to handle the crowd!
Warm up on your own. The Thang begins at 0530.
49er
23 pax at Hydra this morning including 1 FNG and a couple of guys from Metro set out for a non-stop 45 minute downPAINment.
The Thang:
Run to field for warm up:
-SSH x 20
-Imperial walkers x 20
-Merkin pyramid to 10 and back down, holding at plank position for 5 seconds at each step up. Wake up!
-The Shore shoulders: Arm circles in squat position.
-Circut work. 4 stations at opposite ends of the large field with a different exercise at each station: pull ups x 10 , Mary Catharine’s x 15, diamond merkins x 15, and jump squats x 15. After completing a station run back to center of field and complete 10 burpees then run to next station. Clockwise, cycle through each station and back to center each time for burpees .
-6 MOM
-Protractor
-Dolly x 20
-Rosalita x 20
-Bicycle x 20
-Relay race: 4 teams x 2 heats. Sprint length of field and back then tag next teammate.
-Jog back to parking lot for 3 minutes of plank-o-rama
Moleskin:
-There was a bit of confusion during the circuit course as YHC did not tell the pax how many cycles to complete. South Charlotte’s very own “Speed Demon” Joker was first to complete one cycle of 4 stations and asked after completing his 4th set of 10 burpees “Are we done?” YHC, “no…go again”. Once the pax started completing the second cycle someone asked again “Are we finished?” YHC, “no”. Response from pax… “again?!” YHC, “yep”. This conversation played out a couple more times while we ran the course for 30 minutes. (Audible was called after 25 minutes to change burpees to LBC’s).
-It was great having some Metro pax join us; Nibbler and Ben Franklin, as well as Philmont. Hope you guys can make it back down South again soon.
-Nibbler gave Zipadee a run for his money this morning as far a chatter, and The NIbbler won hands down. Not sure if Zipadee stopped talking or if Nibbler just drowned him out. Thanks for the fresh commentary! The Metro guys also eh’d FNG Chris H. and nicknamed him “Zima” (good one!).
-Did anyone else other than YHC swallow a bug this morning?
-T-claps to the #13heavyseas crowd. Everyone posted this morning except for Stagecoach…he must be nursing an injury!
Announcements:
-3rd F meeting tomorrow at Chick Fil A at the Arboretum after Kevlar.
-Summer Pool Party at Candlewyck June 8th 6-9pm. RSVP to Bugeater’s evite sent out earlier this week.
-F3 Dads kicks off this Saturday June 1st at Francis Beatty Park 9-10am. Will take place every Saturday in June.
-New Monday workout DMZ launches this Monday at Carmel Road Neighborhood Park (Carmel and Colony just past Church of Charlotte).
Strong official launch of South Charlotte’s new Thursday workout Hydra. 29 men posted and YHC counted at least 8 pax who accepted the “no motorized means of transportation” challenge. Nice!
The Thang:
Donkey Kong Q:
-Run 4 laps around track and complete 10 burpees each lap. What!… no warm up of SSH’s or Imp walkers??
-Partner up. Man A bear crawls around track while Man B completes 10 merkins then runs to Man A and switch continue until 1/8th mile lap is completed.
-Follow the leader running tour of new workout facility.
-Circle up for 1×4 Jack Webbs up to 7. Ahhh…GoRuck memories.
-Run to open field.
49er Q:
-Partner up and each man completes 20 old school sit ups (partner holds feet of man doing sit up).
-Both partners sprint 50ish yards and complete 15 partner plank/diamond merkins each then both sprint back to other end of field.
-Complete 20 more OS sit ups each then sprint to other end of field and complete 20 partner plank/bunny hops over planking partner’s feet.
-Sprint back to opposite end of field… yep.. 20 more OS sit ups each then sprint to opposite end of field.
-Complete 15 partner plank/wide arm merkins each then sprint back. Plank
-Next exercise with same partners: Man A runs to track and completes 2 laps and one up and over 4 legged mini monkey bars (gotta be careful with the family goods on this one!) then runs back to transition area
-Man B runs to playground and completes 10 pull ups then runs to concession stand and completes 20 dips then runs back to play ground and completes 10 chin ups and runs back to transition area.
-Each team completes 20 CDD’s at transition then Man A&B switch. Repeato until time runs out (which wasn’t long..)
-COT
Moleskin:
-YHC was surprised to see that at least 8 men accepted the run/bike to workout challenge. This will be a standard Hydra challenge during the warmer months. What OPE lacks in hills and terrain it makes up for in convenience as several pax live within 2 miles of the site. Those living more than 1 mile away can meet at the Food Lion in Candlewyck and run 1 mile to OPE. A few guys did this today and it is a great 2nd F as well. Thanks for organizing Dora!
-The Iron Man Award goes to Stone Cold for logging a 5 mile run/commute in addition to the workout this morning. If anyone completed a longer physical commute let it be known and Stone Cold will be disqualified.
-The Pitiful Excuse Award goes to Mall Cop, who drove this morning. He was going to ride his bike but it had a flat tire…how convienient! Walmart! Don’t you live like a 1/2 mile away??
-Welcome FNG…Mr. Drummond; glad you could join us. Note to FNG’s.. don’t be so honest when asked “what was your favorite 80’s tv show?”
-Great launch today and with 29 posting it demonstrates what we all already know… F3 is growing like gangbusters!
49er
Announcements:
-3rd F..The Compass starts tomorrow at 0630-0715 at Chick-Fila at the Arboretum. Stone Cold and Bulldog leading. See Preblast for futher details.
-Continue to pray for Matlock’s family.
Battling this multi-headed beast will be a true test of man.
Those brave souls who choose to accept this CSAUP (Completely Stupid And Utterly Painful) challenge present yourself at 0520 at Old Providence Elementary on Rea Rd (parking lot on left side of school). The beast will be unleashed at 0530.
In order to be battle ready pax living close to OPE (Hops, Run Stopper, Tiger Rag, The Shore, Monkey Joe, Stone Cold, Strange Brew, Frostbite..and several others) are challenged to run or bike to and from the workout. Do you accept? YHC in!
Head lamps optional
See you in the gloom.
33 men accepted the challenge and posted this morning for a 45 minute non-stop DV beatdown -aka-The Gopher (yes Tiger Rag… I got the workout idea from Haywood/WIB.. but isn’t that what backblasts are for??).
Warm up:
-YHC explains the course.
-Pax partner up.
The Thang:
Bang!
-Pax run around parking lot. Teams complete 20 merkins at concession stand.
-Man A runs to football field and runs one lap around track, then runs back to the transition area (concession stand).
-Man B runs down steps to baseball fields and completes 20 reps each of: dips, modified pull ups, carolina dry docks, and LBC’s then runs back to transition area.
-At transition area each team completes a team total of 20 merkins; then man A&B switch. Goal is for each team to complete 8 loops.
-Early finishers- Extra credit 2 MOM.
Moleskin:
-It was very quiet this morning… as expected. The only chatter that could be heard was in the transition area amongst teammates looking for one another, dividing up the 20 merkins, and giving the occasional shout of encouragement.
-This was a great final team cardio workout before the mud run. 45 minutes of constant running with pain stations added in is brutal; especially when you are have a team component factored in. Pushing yourself to dig a little deeper so that your teammate is not having to knock out all 20 merkins or is having to wait/plank for you at the transition area is a great motivator.
-The goal of 8 completions of the loop was a bit optimistic, but hey..it’s F3 so the bar was set high. I believe the most loops completed was 6.5. If any team completed more shout out in the comments… you guys deserve the recognition.
-T-claps to Strange Brew and Thin Crust. You guys have come a long way brothers!
-Strong soft launch this morning at The Maul (Stonecrest). 26 post with 1 FNG…. EH’d by guess who???? I guess we can now assume that any FNG named after a fruit is a member of the Bananas’ clan.
-Time to taper.
Looking forward to Saturday.
49er
If the answer is “no”… show up.
If the answer is “I/we think so”…show up.
If the answer is “yes”….show up and prove it.
Launch time 0530.
Final pre-mud run endurance workout tomorrow morning at Death Valley. 45 minutes non-stop with pain stations (the clock doesn’t stop for a “10 count” in the Mud Run!). Tapering begins at 0615.
If you are looking for something a little more on the “lighter side” and are thinking about posting at the soft launch tomorrow at Stonecrest Tiger Rag will be there to deliver another Area 51 PAIN fest.
#no-wheretohideinsouthclt.
See you in the gloom.
49er
9 pax posted this morning for a Pre-Mud Run Devil’s Turn workout.
The Thang:
Run .25 miles to the 1 mile loop trail and complete your own pain station at the top of the big hill on each lap; one rep for every degree in temperature which today was 64. The 0515 group completes 5 loops and the 0530 group completes 3 loops. 49er, Joker, Bratwurst, Sprague, Bugeater, and Donkey Kong posted at 0515. Stone Cold, Skywalker, and 2nd week FNG Ivan Johnson (reason for no nickname given will be covered in the moleskin) posted for the 0530 group.
Moleskin:
-The long big hill at the half way point of the loop started to feel like the pain station after the 2nd lap. That thing is a killer! Long with a challenging incline.
-There was a little bit of pre Mud Run trash talk amongst 2 of the F3 teams at HDHH last night. A challenge was issued and half of Team Cold Ones (YHC and Joker) and Team Sludgehammers (Bugeater and DK) accepted and posted at 0515. YHC will remain modest.
-There was a bit of excitement at the finished. After waiting longer than usual for Bugeater and DK to appear at the finish line it was finally realized that DK’s car was actually gone but Bugeater’s car was still in the parking lot. Finally a search party (Joker and Stone Cold) was sent out and found Bugeater running his 7th lap around the loop. Strong brother! DK apparently had enough and went home early.
-A verbal acknowledgement of the communication and partner rule will be required before each workout going forward.
-Due to the confusion at the finish there was no COT and Ivan will have to wait until he post at The Rock this Saturday to get his official F3 name. Thanks Ivan sticking around and waiting for the MIAs!
-The Mud Run is just 9 days away and based on the size of many of the recent F3 workouts and chatter… F3 teams look to put in a strong showing. Good luck F3ellas!
49er