14 men showed what they are made of, then left.
The Thang:
Mosey to Soccer Field
PRE-THANG BOM
COP
SSH x 30
ARM CIRCLES x 10 each way
IWs x 31
Maktar Jai x 20
Indian Run to Football Field
PARTNER-UP (Size mattered this morning)
P1 Star Jumps & P2 runs 20 yds-return
Flapjack
P1 Hand Release Merkins P2 runs 40 yds-return
Flapjack
P1 Slow Good Mornings P2 runs 60 yds-return
Flapjack
P1 Low Squat Jump Turns P2 runs 80 yds-return
Flapjack
P1 Burpees P2 runs 100 yds-return
Flapjack
Plank until all complete
PARTNER CARRY (Crowd Pleaser)
Partner carries to 20 yds
Flapjack
10 burpees when complete
Partner carries to 40 yds
Flapjack
10 burpees when complete
Partner carries to 60 yds
Flapjack
10 burpees when complete
Partner carries to 80 yds
Flapjack
10 burpees when complete
Partner carries to 100 yds
10 burpees when complete
Plank until all complete
FNG, Muffler, gave a ten count
Partner OVER/UNDER X15
Flapjack
Partner BTB squats x15
Partner Hand Slap Merkins x20
Repeato x 2
Skywalker gave us a 30 count in preparation for what was to come…
Jack Webb 10&40 in cadence…VERY STRONG
Mosey to front parking lot
Runstopper Audible to Plank until all arrive…nice
COT
BOM
The Naked Moleskin:
The pax was en fiero this morning! From Ninja Turtle to Greyhound, and all in between, it was obvious that each came to improve himself today. Nice teamwork on the Over-Unders after an exhausting partner carry of 300 yards…with 50 Burpees, total, thrown-in between each leg.
It is sometimes difficult to explain the intense atmosphere that often exists from one posting to another. You guys were great…especially during the JW! Awesome commitment to yourself and to your fellow pax! YHC wishes to thank Bugeater @JasonHilliard for inspiring the partner carries as a tribute to the 36th obstacle of The Mud Run and for inviting him to Q, @Skywalker_F3 for his Pre-Thang BOM touch, Runstopper @CarrySwan for his contagious love of the JW, Greyhound for partnering today, Muffler for joining us and for eventually adjusting his cadence of his first ten-count, @MallCop_F3 for the Hand-Release Merkin idea, and all who posted for their individual contributions today. Never lose sight of the impact each man has on another…outside of himself.
Aye…
Announcements:
HDHH Wednesdays at The Lodge…Contact Bugeater for more information at Jasonhilliard@gmail.com or @jasonhilliard
Rock Thrills family hosts 5k in January. More to follow. Should be a big F3 showing.
Spring Mud Run Registration DUE NOVEMBER 1st. Get with Stage Coach. @Stagecoach_F3 OR tj.zitney@gmail.com
We had a great showing of 19 Pax even considering the Day Zero Challenge and the YL Mud Run to follow. Each seemed to have stepped-up his intensity this morning. Could it have been the cooler weather? Welcome FNG High Knees! Hope to see you back soon brother!!
Pre-Thang BOM (Borrowed, with permission, from Skywalker)
COP
MOSEY to baseball field… Oooops…Due to Little League set up…Correction…Mosey to front field.
Shoulder circles both ways x 20
SSH x30
Slow Good Mornings x10
Slow Squat x10
IW x20
Mt Climbers x20
5 burpees OYO
Shoulder circles both ways x 20
SSH x30
SLOW MERKINS x20
Slow Good Mornings x10 (Cycle could have done these all day)
Slow Squat x10
IW x20
Mt Climbers x20
10 burpees OYO
The Thang:
Indian Run to Pavillion
PARTNER-UP (size matters)
P1 Jump-Ups x 20
P2 Balls to Wall Hold until partner completes above
Flapjack
Plank when done
Rinse & Repeat x3
P1 Dips x 20
P1 Decline Merkins x 20
P2 People’s Chair
Flapjack
Plank when done
Rinse & Repeat x3
Mosey to Soccer Field
Partner-Carry down, Partner Drag-back.
Flapjack (Crowd pleasers)
Plank
Partner Merkins (Hand Slap) x20
Partner Leg Throws R/M/L x10ea
Flapjack
P1. Jack Webb to 10/40
P2. Planks
Flapjack
Indian Run to front field
STARFISH x1
Center 5 burpees
1. Jump Squats x10
Center 5 burpees
2. Maktar Jai x 10
Center 5 burpees
3. LBCs x20
Center 5 burpees
4. Dive Bombers x10
Center 5 burpees
COP for MARY
Plank
Cumberland County Viaduct left x20
Cumberland County Viaduct right x 20
10 Burpees OYO
Mosey back to Shovel Flag
COT
BOM
Moleskine:
YHC planted the shovel flag on a brisk morning at The Rock. It wasn’t long until there seemed to be little chill in the air for the 19 Pax who decided to take a few laps around campus. Strong work men. Nice run-in from Hacksaw! Welcome and T-Claps to our FNG, High Knees (Medhi Nikui) for smokin’ his first F3 post! His comments, following the workout, were resonated by many that the warmup ( a double COP and not too challenging) was deceiving and not a sign of what would follow. YHC noticed Great stamina, from Hops, on holding the plank while his partner did JW’s. Thank you, Donkey Kong, for the audible “We do ten” when the Q called for a measly 4 and 16. YHC and the Pax liked the 10 and 40 JWs so stuck with that. The Q did cut the Starfish short, due to time, but YHC thinks that his watch might have been 2-3 minutes fast and that Saturday’s time might be more lenient as compared to weekdays. You be the judge…
Thank you for great efforts by ALL this morning! We sprinkled lots of ground considering the cool temps. YHC looks forward to more “fun times” with special attention to Jack and Star…consider that a pre-blast with no known date…yet.
Thank you for the opportunity to Q! Great post men!
21 brave and motivated men decided to Face The Hydra this morning…with most of the workout in a foggy, wet and pitch black, gloom.
COP Warmup:
Mosey to front Soccer Field for COP
SSH x 20
IW x 20
Squat x 18
Jack Webb Pyramid 1 & 4 x 7
The Thang:
Mosey to Playground
Partner-up
P1 5 burpee/fence jumps
P2 Pull-ups until P1 completes
Flapjack
Rinse and Repeat x 2.5 (Q audible)
Mosey to Football Field
Trail Relay (Honoring those F3’ers doing the BRR and in prep for the MudRun)
P1 hits the trail (.25mi)
P2 runs the length of the field with the following every 10 yards then jogs back:
1. 5 Merkins
2. 5 Spartan Burpees
3. 5 Maktar Jai’s
4. 5 Squats
Rinse and Repeat
***Plank until partner returns then partner-up for 10 partner TUNNEL JUMPS between repeats (P1 planks while P2 jumps over P1 then crawls under…counts as 1)
Plank-o-rama until all return from the jungle.
Right/Left arm high
Right/Left Leg high x 2
Hip Drops x 10 each side
Fast mosey to front parking lot for COT/BOM.
Moleskin:
Awesome performance this morning by a pax of 21 driven men. Shoulders were sufficiently smoked during COP with special thanks to Jack W and verified by mumblechatter of “I have no shoulders left”. YHC will work on his cadence count and thanks all for humoring him during his first solo Q. Once warmed-up, all tenaciously attacked the fence burpees/pullups. YHC cant thank Runstopper enough for the mid pull-up snack #Chips which really energized him. Although we initially were planning to repeat x 3 it seemed a good idea to call an audible, around the 2.5 repeat point, considering the greater fun that awaited the pax (never mind the almost perfect fence front flip by a nameless pax). Nice landing Gummy!
At the Football field, all became quiet except for some grunts over the next 30 minutes. With visibility near 10 yards it made for an interesting atmosphere. #FOG The pax really showed character in teaming up those with/without headlamps as groups 1&2 entered the trail. T-claps to Greyhound for his perseverance today and to Fireman Ed for completing the last trail loop at an impressively fast pace considering his occular challenge earlier this morning! #eyegoop
YHC would like to thank Bugeater, 49’er and Donkey Kong for allowing him to Q in honor of their upcoming BRR. Thank you, pax, for posting!!
Announcements:
South Charlotte CPR class
When: 9/14/2013
9am-12:30pm
Where:
Covenant Day School; Building C (near the school buildings not the main sanctuary)
Cost: $10. Class is limited to 20 people.
Contact: StoneCold at wes.wetmore@randstadusa.com for information.
Safe travels and performance to all BRR competitors!!!