20 strong pax leapt into the early gloom for this week’s Stonehenge. While the weather did seem a bit cooler, YHC was still sweating profusely after 10 minutes.
The Thang
COP
– LBC x 25, not much time for a warm-up today
Little baby jog over to Loch Ness
Ladders and Laps
Round 1:
– 10 Merkins
– 9 LBCs
– 8 Squats
– 7 Dips
– 6 Mountain Climbers
– 5 Burpees
– 4 Step-ups (each leg)
– 3 Derkins
– 2 Dying Cockroaches
– 1 Lap (moderate sprint
– 1 more lap to cool down
Round 2:
Rinse and Repeat adding two reps to everything except lap
– 12 Merkins, 11 LBCs…4 Dying Cockroaches, etc.
Round 3:
Rinse and Repeat adding two more reps to everything except lap
– 14 Merkins, 13 LBCs…6 Dying Cockroaches, etc.
On lap, lunge walk in corners
Round 4:
Rinse and repeat reducing by two reps
– 12 Merkins, 11 LBCs…4 Dying Cockroaches, etc.
Round 5:
Rinse and repeat reducing by two more reps
– 10 Merkins…2 Dying Cockroaches, etc.
Several pax appeared to be done with running so YHC offered up options
1) Continue with laps, etc.
2) Amend workout (not disclosing the amendment)
Pax chose option 2 so we continued laddering down
9 Merkins
8 LBCs
7 Squats
6 Dips
5 Mountain Climbers
4 Burpees
3 Step-ups
2 Derkins
1 Dying Cockroach
Rinse Repeat
8 Merkins, 7 LBCs…..1 Derkin, no dying cockroaches
Continue Rinse and Repeat removing exercise each round until just “2 Merkins and 1 LBC” left
– YHC changes to 2 dozen merkins and 100 LBCs
#crowdpleaser
Finish off with 10 Merkins
Run back to Wells Fargo lot adjacent to The Vine
Split into two teams
Team 1: Relay sprint to end of lot and back
Team 2: LBCs until T1 finished
Flapjack
Mosey to The Vine parking lot
COT
Moleskin:
– Very solid effort by everyone. This was a tough workout that kept us moving with no breaks other than planking.
– Pax seem to be in solid form ahead of the Mudrun next weekend
– YHC based this workout on one that my daughter’s volleyball team did for conditioning (without the running)
Announcements:
– Stonehenge converging at The Rock next Saturday but at regular 6:00 AM start time. Pax can still get to early sports or got for a doubledown.
Aye! 15 strong pax kicked the day off right with an early morning visit to the gloom at Stonehenge.
The Thang
COP
– Squats x 20
– Merkins x 10
– Imperial Walker x 25
– Merkins x 10
– LBCs x 25
Jog to Loch Ness, run lap opposite way
Laps with Pain
Lap 1 stopping for the following
– Step ups x 10 each leg at ledge
– Dips x 10, Derkins x 10 at benches
– LBCs x 10 at grassy area
Plank to regather pax
– Dolly x 10 on ledge
Lap 2 same but 20 reps of everything
Mosey to back adjacent parking lot
Set of Elevens
– 10 Burpees, 1 Dying Cockroach
– 9 Burpees, 2 Dying Cockroaches
Continue to ladder down to
– 1 Burpee, 10 Dying Cockroaches
#Crowdpleaser
Back to Loch Ness
Lap 3 with 30 reps of following
– Step ups (30 each leg)
– Dips and Derkins
– LBCs
– Dolly (two sets of 15)
Lap 4 with 40 reps
– Dolly (set of 20, 10, two sets of 5)
Jog back to Wells Fargo lot, count off and break into two teams
– Parking Lot sprints Team 1 vs. Team 2
COT
Moleskin:
– Seemed very muggy to YHC, could have been O2 deprivation
– Great work by all, full body workout today, included: 140 Merkins/Derkins, 100 step ups (each leg), 125 LBCs, 55 Burpees, 55 Dying Cockroaches and about 2 miles running. Awesome!
– Parking lot sprints were a tough way to end
– Elevens were a favorite of the pax
Great job today fellas.
15 strong brothers came out to Stonehenge early on Saturday. We ran, we worked hard, we ran some more. We tried to outrun Jack Webb, but he kept catching us.
The Thang
Jog to adjacent lot for COP
COP
– IW x 20
– Squats x 20
– Merkins x 20
Run to Premier Deck with pain stops along the way
– Jack Webbs up to 6
– Jack Webbs 7 and 8
People’s Chair – with arms up x 1:30
Gather on first level of deck, split in to two teams
Round 1:
Team 1 – Jacob’s Ladder – Run up to next level, 1 burpee, back down
Repeat up to 3 burpees
Team 2 – LBCs while you wait
Flap jack
Round 2:
Team 1 – Run up two levels, 10 burpees, run back down
Run up two levels, 10 LBC, run back down
Team 2 – 15 Dolly, 10 Rosalita, 5 Heels to Heaven, Repeat until Team 1 back
Flapjack
Plankorama
People’s Chair x 1:00
Run back towards launch point
Stop at Big Intersection
Jack Webbs 9 and 10
Stop in front of CVS
Jack Webbs 1 up to 5, back down to 1
COT
Moleskin:
– Less humidity, cooler temps made pain for palatable for the pax. Very solid effort by all the pax including 3 FNGs that came out
– Ears were on – pax listened pretty well to cadences in Jack Webbs. Only one start over called.
Announcements:
– BRR training in full effect. Stonehenge run added launching at 0530 to give some extra running ahead of workout.
– F3 Dads is going strong – Saturdays 0900 at Beatty Park – Softball Fields parking lot
17 soggy pax came out in the abundant humidity for an early Saturday downPAINment. All the pax gave a very solid effort and most (YHC in particular) were thoroughly smoked.
The Thang
Jog to Ledge Lake
Mary on the Wall
– LBC x 25
– Dips x 15
– Flutter x 25
– Dips x 15
– Dolly x 25, hold ’em 10 seconds
– Dips x 15
Set of Fives
– 1 dozen merkins, run 4 laps around lake
– 2 dozen merkins, run 3 laps around lake
– 3 dozen merkins, run 2 laps around lake
– 4 dozen merkins, run 1 lap around lake
Plankorama to regather pax
Pays to Be A Winner! – Checkpoint leads next exercise.
Selection Standard Push ups Lesson courtesy of Checkpoint
– pax do 10 selection standard push ups. Only perfection counts
– Selection form, perfectly straight back, down all the way so that shoulders are below elbows, back up
Much, much harder than it sounds
Jog to fitness trail for pull ups, squats and merkins
Three rounds of:
– 10 pull ups (or as many proper form as possible)
– 20 merkins
– 30 squats
Run back to launch point
– Circle up for LBCs on the way
Run 30 feet
– Circle up for 20 merkins (several pax w/smokeboots had to run back to circle)
COT
Moleskin:
– Vey muggy morning and constant movement = soggy pax this AM.
– We covered a lot during the workout: ran >3 miles, close to 200 merkins, etc.
– Mighty Mite’s ice shower afterwards was interesting to see. #CSAUP
Announcements:
– F3 Dads starts 6/14 0900 at Beatty Park
– No Stonehenge on 6/14, converge at Death Valley AO (SCMS) for F3 Olympics
– F3 Pool Party at Candlewyck next Saturday as well
Aye, the bell tolled and 20 strong pax leapt from the confines of teir fartsack and entered the gloom for a dose of Stonehenge.
The Thang
Jog long loop (~.4 mile) to big intersection for COP.
COP
– IW x 20
– Flutter x 20
Jog to Premier Deck (~.75 mile)with squat walk, sprint anlightge walk mixed in along the way.
Partner up (size doesn’t matter)
Round 1:
P1 – Run 1 lap around deck (.25 mile)
P2 – LBCs
Flapjack
Plank to regather pax
Round 2:
P1 – Run 2 laps around deck
P2 – Merkins
Flapjack
Plank to regather pax
Round 3:
P1 – Run 3 laps round deck
P2 – Burpees, Squats lap 2, Burpees
Flapjack
Plank to regather pax
Mosey to base level of deck
P1 – People’s Chair w/arm raises mixed in
P2 – Run up 2 levels, 10 LBCs, run back
Flapjack
Plank to regather pax
Run back to Wells Fargo lot (~.75 miles)
– stopping for Burpees at big intersection
Relays in the Rain
Split into four teams for parking lot relays
Team 1 vs. Team 2
– Teams 3 & 4 plank and Merkins
Team 3 vs. Team 4
– Teams 1 & 2 plank and Merkins
Mosey to teller lane
– LBC x 51
COT
Moleskin:
– Another good workout that smoked YHC. 20 pax is a strong turnout for Saturday at 0600. Great effort by all especially during the rain soaked relays.
– We never really stopped moving and covered close to 4 miles running during the workout.
– Welcome to Stonehenge FNG Great Lakes. Solid work brother and hope to see you again. Aldo good to see Wingman back after shoulder surgery. He didn’t look like he had been on the DL recently.
– Extra T-claps to theat that ran at 0500 then did KBs at 0530 and then #Stonehenge at 0600.
Announcements:
– T-claps to the Qs and all the pax who participated/helped in the F3 Golf Tournament. Great 2nd F and awesome fundraiser for the #F3 Foundtion. Check website for BB.
– June 14 is a big day. F3 Dads begins at Beatty Park at 0900, F3 Olympics at Death Valley AO, F3 Area 51 Pool Party at Candlewyck.
15 strong brothers came to Stonehenge to kick the Memorial Day weekend off with a workout in the early gloom. Our workout was simple but very productive.
The Thang
COP
– Imperial Walker x 25
– SSH x 25
– Slow Squat x 25
Jog to Ledge Lake for run with pain stations.
Round 1:
Run 1 lap
Run 1 lap with 10 Derkins, 10 step ups (each leg), 10 dips
Plank for pax to regather
Round 2:
Run 2 laps
Run 1 lap with 20 Derkins, 20 step ups (each leg), 20 dips
Plank for pax to regather
Round 3:
Run 3 laps
Run 1 lap with 30 Derkins, 30 step ups (each leg), 30 dips
Plank for pax to regather
Round 4:
Run 4 laps (partner with slower runner to encourage him to do all 4, adjust pace as needed)
Run 1 lap with 40 Derkins, 40 step ups (20 each leg), 40 dips
Plank for pax to regather
Frehley’s Comet led Mary (on knee wall)
– LBC x 20
– Flutter x 20
– Dolly x 20
Run back to launch point
COT
Moleskin:
– This was a good one. 14 laps (over 4 miles) running, 100 Derkins, 80 step ups (each leg), 100 dips and the ab workout. YHC was definitely smoked after this one. I trust all the pax got what they were looking for.
– Solid work by a good crop of 2.0s once again. This was a hard workout and it was great to see their resolve.
Announcements:
– F3 South Pool Party on 6/14 at Candlewyck Pool Clubhouse
– F3 Dads cranks up in June at Beatty Park
– F3 Olympics on 6/14 at SCMS (Death Valley AO)
– Greenville, SC F3 Custom GORUCK on 6/14
– Check COT, email. twitter, website, etc. for updates on all of these
13 strong pax started Saturday off right with a downPAINment at Stonehenge. Amongst our brethren were 1 FNG. There was lots of variety in this workout but YHC kept going back to exercises he hates for some reason. Any way, a great way to start the day.
The Thang
Jog to adjacent lot for COP
– LBC x 50
– SSH x 40
Run a lap around Ledge Lake an proceed to Fitness Trail.
Partner up
P1: Run a lap around Ledge lake
P2: Pull ups
Continue until 100 pull ups total completed
Run across road to big parking lot.
Split into two teams
Rolling Merkin relay between parking lot “islands” (@ 25 yards)
RM out and bear crawl back
Remainder of team does squats while waiting
Winning Team: Lap around parking lot
Losing Team: Burpees until Team 1 finishes
Kamikaze Suicides
Team 1: Suicides out/back to each of 5 lines
Team2: Dive Bomb Merkins
Flapjack
Run to Bull Field for Mary
– LBC x 25, hold it 10 secs
– Rosalita x 15
– Dolly x 15
Partner up, for Dips
P1: Sit up position
P2: 10 Dips (hands on P1 knees)
Flapjack
Rinse and Repeat x 5
Run to Lake Hill
2 Merkins, backwards run up hill, 4 squats, run down
6 Merkins, backwards run up hill, 8 squats, run down
10 Merkins, backwards run up hill, 12 squats, run down
14 Merkins
Run up stairs to parking lot, lunge walk 25 yards
Run through sprinklers (several pax took a drier route…weak!)
People’s Chair x 2:00
Run back to launch point
COT
Moleskin:
– Solid workout with no breaks, 10 counts or anything. We literally never stopped!
– YHC has a sincere dislike for pull ups, rolling merkins and backward hill repeats. Hence the “regret”. All that was missing were hairburners…Hmmmmmmm.
– Welcome to FNG Kevin (F3: Duval). Hope you enjoyed the workout and come back soon.
Announcements:
– F3 Dads cranks up in June at Francis Beatty Park. Great time to bring 2.0s out to see F3. Daughters and sons are encouraged to attend. Look for more details in COT and the weekly email.
– F3 South School’s Out Party on Saturday June 14 at Candlewyck Pool And Clubhouse. Plan to bring the family out.
YHC had to set land speed records to make it to the gloom by 0600. Awaiting me were 18 additional pax ready for a dose of #Stonehenge. Amongst our crewe were four 2.0s, who were smaller only in size when compared to the “adults”. They gave a full size effort and left many of the pax chasing them!
The Thang
Little baby jog to parking lot for COP
– SSH x 25
– Squats x 25
– Merkins x 10
Little baby jog to second parking lot
Partner up (2.0s with Dads)
P1: Run lap around parking lot (@1/3 mile)
P2: Squats while you wait
Flapjack
Plankorama
Jog to loading dock
– People’s Chair x 1:30 with arm presses
– Merkins x 30 (number determined by Haggis)
– People’s Chair x 1:30 with Frankenstein Arms
– LBC x 40 (number courtesy of The Worm)
– People’s Chair x 1:30
– Mountain Climbers x 45 (thanks Mic Check)
Jog to base of hilly entrance to parking lot
P1: Jog south to speed bump, 10 Merkins and back
P2: Jog north to stop sign, 10 Merkins and back
Partners combine for total of 100 LBCs
Plankorama
Run to Field of Bulls
6MOM
– LBC x 25
– Burpees x 5 OYO
– Dolly x 10
– 6 inches x 20 seconds
– Dolly x 10
– Imperial Walker x 25
Mosey to big rock, split into two teams
Rolling Merkin Relays
– Rolling Merkins to Bull, Bear crawl back
While waiting turn, remaining pax alternate
– Squats, Burpees and LBCs
Run to Ledge Lake
– 15 dips and run a lap
– 15 Derkins and dips and run a lap
Plankorama
Jog to Wells Fargo lot, split into 4 teams
– Sprint relays to end and back
Winner- 0 Burpees
2nd – 1 Burpee
3rd – 2 Burpees
4th – 3 Burpees
COT
Moleskin:
– Awesome work by everyone and special shout out to the 2.0s! All pax were soaked to the bone at the end.
– Rolling Merkin Relays: depending on your view, there were either no winners or no losers. Based on how YHC felt, I vote for for no winners.
– Sprint Relay: YHC thought he overheard Mic Check lamenting a lack of racing in the workout. At Stonehenge, it’s all about customer service so YHC obliged only to learn that I misunderstood Mic Check (O2 deprivation?). He was simply saying that his 2.0 Bolt was hoping for racing. Well, we ended on a high (or low) note.
Announcements:
– F3 Dads returns Saturdays in June. Beatty Park at 0900. Check email, twitter and COT for more details.
– Stonehenge/ Ballantyne 5K Double down: Come do Stonehenge next Saturday(5/17) and then run the Ballantyne 5K afterwards.
It’s Mothers Day tomorrow so be sure to thank God for our precious mothers and M’s who are moms. Even if your mom has gone home to the Lord, she still impacts your life everyday.
The title was my response when asked just before 14 strong pax came hit the gloom for Stonehenge. We gave our legs a beat down ahead of #Mudrun and other running events as Spring kicks into gear. Our hearty crewe gave their all and hopefully got what they came for.
The Thang
Little baby jog to COP location.
COP (inspired by a certain local politico in the news recently)
– Cash Money Squats x 20 (make motion of fanning bills)
– SSH x 25
– Patrick Squats x 20 (same as prisoner squats)
– Merkins x 15
– Cannon Lunges x 20 (hands clasped behind back)
1 mile run to small lake
Jacob’s Lapper (set of sixes with Burpees and laps around lake)
Plank after each sequence to regather pax
– run up hill, 5 Burpees, run down and then 1 lap
– run up hill, 4 Burpees, run down and then 2 laps
– run up hill, 3 Burpees, run down and then 3 laps
– run up hill, 2 Burpees, run down and then 4 laps
– run up hill, 1 Burpee, run down and then 5 laps
LBC x 25
Backward Hill Ladder
– backwards run up hill, 5 squats, run down, 5 Merkins
– backwards run up hill, 4 squats, run down, 4 Merkins
– backwards run up hill, 3 squats, run down, 3 Merkins
– backwards run up hill, 2 squats, run down, 2 Merkins
– backwards run up hill, 1 squat, run down, 1 Merkins
Plank until all pax complete
Little baby jog around lake – reverse directin from before
Jog and lunge walk .75 mile back to launch w/sprints at end
Merkins x 40 led by Frehly’s Comet
COT
Moleskin:
– Ouch, this was a toughie, at least for YHC
– We covered a lot of ground – around 4.5 miles at least
– Great effort by all the pax
Announcements:
– Mudrun in two weeks. If running, check site for instructions on how to pay for transportation, supplies,etc.
Despite opening with spoof on CLT’s Mayor, we did pray for him and his family. Please continue to pray for them. Obviously this is a difficult time for them and we hope they will turn to Him for support and guidance.
The morning bell tolled and 19 pax headed into the gloom for #Stonehenge. The theme for the day was iterations of upper and lower body, with much of the lower body exercises proving to be a pain in the a$$ (loiterally, at least for YHC). Great effort by all.
The Thang
COP
– Various exercises interspersed with a merkin ladder.
– SSH, IW, LBCs, more LBCs, merkins, squats, etc.
– Merkin Ladder began at 10, went down to 1, for 2 with did 2 dozen to keep the pax guessing
People’s Chair
– laddered with merkins in between
– mixture of one legged, arm presses and regulaar PC for the pax
Partner Hill Repeats
Round 1:
– P1 LBCs, P2 run up hill, 50 LBCs and run back
Flapjack
Round 2:
– P1 Jump Squats, P2 run up hill, 30 Burpees and run back
Flapjack
Cool down/Victory lap for all around parking lot
Round 3:
– P1 Lunges, P2 run to second light, lunge walk to top, 20 Merkins, lunge walk back to light and run back
Flapjack
Round 4:
– P1 Lunges, P2 run to second ligh, lunge walk to top, 20 Merkins, Bear crawl back to light and run back
Flapjack
Run back to launch
COT
Moleskin:
– Solid work by all today. T-claps to Honey Bee for rucking the workout. He is in great shape for the extra CSAUP GORUCK Challenge.
– Pax are in good shape. I expected folks to struggle more on the hill an everyone attacked it. #beastmode
Announcements:
– GORUCK Challenge on Friday March 14. Come support your F3 brothers who are participating. Check website and email for location details.
– F3 Mentoring program is getting underway. Check website for details. Also, tutoring opportunities in south Charlotte. Talk to #Champagne (aka Brett Briggs) for details.
– Still need pax for the BRR teams. If interested, make it know at various workouts and we will get you connected.
– Sunday morning Rumrnner Run launches at 0600 from ABC Arboretum. Various distances and runners of all shapes, sizes nd abilities are encouraged to attend. #ironsharpensiron