Nine pax gathered in the warm morning gloom to sweat and do work.
The Thang:
Warmup lap around school
SSH x 30
Imperial Walkers x 30
Mosey to playground for exercise set:
5 Pull-ups / 10 Merkins / 1 Burpee x 10 (Increasing the Burpees by 1 for each set up to 10)
5 Squats / 10 LBC’s / 9 Burpees x 9 (Decreasing the Burpees by 1 for each set down to 1)
Mosey to Field:
Bear Crawl x 100 yards
Crab Crawl x 100 Yards
Tunnel of Love x 5 Cycles through (6?)
Jack Webb: 1 Merkin / 4 Arm-Raises increasing progressively up to 10 Merkins / 40 Arm-Raises
Mosey to Parking Lot for COT:
No Announcements
For those keeping track of the mornings exercise counts:
50 Pull-ups / 155 Push-ups / 100 Burpees / 45 Squats / 90 LBC’s
– DK
9 men showed up in the pleasantly warm(ish) gloom to beat back death one more time.
The Thang:
Run lap around school
Side Straddle Hops x 30
Imperial Walkers x 30
Jack Webb (1 Merkin x 4 arm raises) up to 10 Merkins (40 arm raises) and back down to 1.
(Total of 100 Merkins/400 arm raises. Proper form on merkins, all the way down and back up)
Flutter Kicks x 100 (Single-Count, on your own)
Elbow Plank
Dolly x 100 (Single-Count, on your own)
Elbow Plank
LBC’s x 100 (Single-Count, on your own. Ankles uncrossed, feet above your knees, get your shoulder-blades off the ground each rep.)
Plank
Mosey to track:
Bear Crawl x 1 lap
Lunge Walk x 1 lap
Burpees while you wait for others to finish.
Mosey to parking lot:
Rosalita x 100 (Single-Count, on your own)
COT
Nice work, everyone. The plan (there is no plan) originally entailed a lap around the track of burpee broad-jumps, but that got audibled due to time. You’re welcome. YHC thought we’d do something other than a burpee slug-fest for a change, although if you happened to also post at Death Valley yesterday, your arms and chest are now probably wrecked.
Announcments:
This Saturday there will be a special workout at The Rock (Calvary Church), led by all 3 site Q’s. All are welcome.
If you are not attending the F3 South Charlotte Christmas Party, please bring your canned goods donations to your normal Saturday morning workout. However, rumor has it there will be raffle tickets and/or other incentives to bring your donations to the Christmas party.
-DK
3 men gathered in the cold gloom for a slow-grind beatdown. Nice and simple.
The Thang:
Run to field for warmup without rucks on:
SSH x 25
Imperial Walkers x 25
30 Merkins on your own
Rucks on and move to track:
Do 10 burpees and run a lap x 8 (2 miles of running and 80 burpees)
*If you did not bring a ruck to the workout and finished the running/burpees early, Bear Crawl the width of the field, Crab Crawl Back, and then low crawl to mid-field.
Circle up for Mary without rucks:
4-count Flutters x 25
4-count LBC’s x 25
Jack Webb (1 pushup/4 arm-raises) up to 6 pushups/24 arm raises
COT
Moleskin:
Pretty straightforward this morning, who doesn’t love running and doing burpees under weight? Amiright? People? Anyone? Nevertheless, a good beatdown was had by all. Brownie was a bit confused when he got out of his car and saw YHC and Lex Luthor putting on rucksacks, but no worries. Lex Luthor’s ruck was a bit light for the Q’s taste, so good thing there was an extra 10lb weight kicking around to add to the mix. Good work, gents.
-DK
9 men met in the refreshingly cool gloom to work up a sweat and thrash their muscles.
The Thang –
Run to back field:
SSH x 25
Imperial Walkers x 25
30 Merkins on-your-own
Squats x 25
Burpees x 200 (Alternating sets of 20 LBC’s and Flutters while waiting for PAX)
Flutter Kicks x 30
50 LBC’s on-your-own
Dollys x 25 (30?)
Mountain Climbers x 15
Jack Webbs (1 push-up / 4 arm-raises)- Ladder up to 6 x 24
Jog to 1/8th mile track:
Lung-Walk – 1/2 lap
Bear-Crawl x 20 yards
Crab-Crawl x 20 yards
Jump Squats x 10
Jog remaining 1/4 lap
30 Merkins on-your-own.
Circle up in parking lot for 10 Burpees on-your-own.
COT
No announcements today, and not a lot of chatter was heard, save for some grumbling about the 200 burpees. Thank you for playing, tune in next time.
– DK
17 Pax showed up on time and ready to go, all bright-eyed and bushyy-tailed. The Q was nowhere in sight. Some enterprising and emboldened fellow took it upon himself to lead the Pax over to the field for a quick warm-up while the Q showed up 30 seconds behind schedule.
The Thang:
Side Straddle Hops x #SomeIndeterminateNumber
Q arrives, let the commentary and snarkiness commence. The Q felt the need to punish himself for being late, the Pax came along for the ride. All 100 counts were on-your-own with planking when completed while waiting for others to finish.
Burpees x 100
Flutter Kicks x 100
Squats x 100
Dolly x 100
Bear Crawls x 100 (Each forward hand movement is one count)
Lunge Walks x 100
Crab Crawls x 100 (Each backwards hand movement is one count)
LBC’s x 100
Backwards Bear Crawls x 100 (Each backwards foot movement is one count)
Plank x 100-Count (Thanks to the unknown pax who was called out to give the count)
Merkins x 100
Plank-O-Rama while the Q finishes his merkins. #Ouch
Run lap around school to parking lot
Imperial Walkers x 100
Side-Straddle Hops x 100
COT
Individual Rep Count – 1200 (Not counting plank count and warm-up SSH’s)
Moleskin:
Nice work today, everybody was pushing hard and crushing those 100-counts. The Q lacked imagination this morning and did not want to have to remember individual counts. The Q is also terribly apologetic for being 30 seconds late, he was busy purging a stomach virus so as to save the pax from a potential biohazard attack. Sound off in the comments below with any observations or noteworthy moments from the workout, I’m a bit fuzzy on the details.
Announcements:
Today is the last day to sign up for the F3 Golf event. Do it today.
– DK
7 men gathered in the frosty gloom to do some work. The snow was used as a workout implement in its own right.
The Thang:
Warmup run around school – Long way via sidewalk.
Side-Straddle Hops x 60
Imperial Walkers x 60
20 Burpees on your own.
Mountain climbers x 30 (?)
Mosey to track for:
Bear-crawl for 10-count (each hand placement is 1), 5 merkins x 1/8 mile lap around track.
Plank/Right hand high/Regular/Left hand high/Regular/Elbows
Crab-crawl for 10-count (each hand placement is 1), 5 flutter kicks x 1/8 mile lap around track.
LBC’s x 60
Line up on snow-covered field inside track:
On your belly/On your back/On your feet x Plenty (How does one count these?)
8-count Bodybuilders x 10
Line up on edge of snowy field:
Low crawl across field x 25 yards
Plank-Flip Merkins across field x 25 yards
Snow-Angels x 20 (Yeah, I went there.)
Flutter kicks x 30
20 Burbees on your own.
COT
Moleskin:
Lots of chatter heard today regarding the somewhat atypical choice of exercises selected by YHC. This is what you get when it’s 12 degrees out and the Q’s brain is fuzzy. Feel free to add commentary below, my brain wasn’t retaining much during the workout. Oh, and don’t worry, we’ll catch up on burpees in the spring, promise.
Announcements:
Be there for Chico’s virgin Q at Governator next week, come out and support a brother.
Signups for the BRR are ongoing currently, check with Baracus for more information.
Anytime is a good time to start training for a Goruck, just do it. Sign up. Get bricks. Train hard. That is all.
-DK
9 gents met in the noticeably warmer but still frosty gloom this morning for a beat down. Goruck training and events may have influenced the Q’s choice of exercises. Time to share the Good Livin.
The Thang:
Warm-up jog around the school.
Circle up behind school for:
Side Straddle Hops x 30
Imperial Walkers x 30
Mountain Climbers x 30
Flutter Kicks x 30 – 10 seconds holds from Bugeater, Lab Rat, and 1 other (Things got fuzzy)
Run to parking lot and partner up for:
20 Selection-Quality Merkins – Partner 1 performs the proper form pushups while partner 2 planks and observes to keep the man honest. (Feet no more than 12 inches apart, legs, back and head in a straight line, hands wherever they are comfortable. Upper arms must break parallel on the down movement, arms must fully straighten on the upward movement, no head bobbing.)
Mosey to Track:
Complete 1 lap around the track by alternating 20-count Bear Crawls (Each hand forward is a count) with 5 Selection-Quality Merkins. Plank when Complete.
Mosey to back field:
20 Burpees on your own.
Crab Crawl across field.
10 Burpees on your own.
Crab Crawl across field.
Tunnel of Love x 2
8-Count Body-Builders x 10?
Circle up:
X-Ups x 10?
Barishnikoff’s x 10 each leg
LBC’s x 75
Jack Web up to 6 – Start with 1 Merkin/4 Arm-Raises, increase up to 6 Merkins/24 Arm-Raises
Mosey to Parking Lot:
20 Burpees on your own.
COT:
The Lone Survivor movie event is almost full, at last count there were only 10 spaces available. Move quickly if you wish to participate. Bring cash or check only as payment, no cards will be accepted. Happy hour prior to the movie is at Vinter’s Wine Market. Times and details on the website.
The Spearhead-affilliated BrewRuck is this Saturday. It will be a good time. Check the Spearhead website for details.
Moleskin:
Great work out there today, everybody was working hard. YHC has not led a workout in some months, please excuse the low number of Burpees and exercises, I will work to get back into proper leading form. Not much chatter was heard this morning, thanks to everyone for tolerating the Selection-Quality push-up tutorial. #Doitrighteverytime
21 men showed up in the gloom to do some work. The Q was returning to Hydra after a long hiatus due to injury, so it was a nice, relaxing workout. No big deal. Maybe a few burpees?
The Thang:
Warm up run around school
Side-Straddle Hops x 30
Imperial Walkers x 30
Mountain Climbers x 30
Plank o Rama – Right Hand/Leg High, Regular, Left Hand/Leg High, Regular
Flutters x 30 with 30 count hold at the end (10-counts via Bugeater, Hops, and YHC)
Group counts off by 3’s for some station work:
3 stations, 3 exercises at each station, 3 cycles through all 3 stations.
Station 1: The Track
Jump-Squats x 10
Burpees x 20
LBC’s x 30
Station 2: The Playset
Pull-Ups x 10
Burpees x 20
LBC’s x 30
Station 3: The Track
Jump Up’s x 10
Burpees x 20
LBC’s x 30
Circle up behind the school for…..thats right, you guessed it:
Burpees x 10
Mosey to Parking Lot for COT.
Moleskin:
Not a lot of chatter heard this morning. Nothing terribly exciting to report. If you have anything to add, please post in the comments section below.
Announcements:
There was some mention made of the date for the F3 Christmas Party (we’re having a Christmas Party?) being moved up or back a week. Stay tuned for an update shortly.
Anybody know anyone is Greensboro? Greyhound is looking to start up an F3 chapter there.
For those keeping track:
Total Burpee Count = 190 (Everyone should really do 10 more burpees today on their own to get to 200. Leaving the count so close is just not right. It’s not peer pressure….Just Do It.)
27 men gathered in the gloom to put a downpainment on the day. The grass was wet, the air was cool, and the muscle fibers were screaming:
Run around school and circle up in field
Side-Straddle Hops x 26
Imperial Walkers x 26
20 Burpees on your own
Mountain Climbers x 26
LBC’s x 26
10 Burpees on your own
Flutter Kicks x 26
Line up on edge of field:
Bear Crawl x 40 yards
10 Burpees
Bear Crawl x 40 yards
10 Burpees
Crab Crawl x 40 yards
10 Burpees
Crab Crawl x 40 yards
10 Burpees
1-Legged Bear Crawl (Right leg high) x 40 yards
10 Burpees
1-Legged Bear Crawl (Left leg high) x 40 yards
10 Burpees
10 Burpees on your own
Jack Webbs (1 Merkin x 4 arm-raises, increasing incrementally) up to 10 Merkins/40 arm-raises
Arm Circles while in squat position x 20 (10 forward/10 back)
Mosey to playground for exercise set:
10 Pull-ups / 10 Merkins / 20 Squats x 3 sets
Mosey to field
20 Burpees on your own
Mosey to parking lot for COT
Moleskin –
Total Burpee Count – 120 (This was disputed by some after the COT, some believe it was 140)
Strong work by everyone this morning. Everyone loves Burpees, right? There may have been chatter amongst the Pax, however the Q could not hear much of anything over the sound of the blood pounding in his head and ears. Technical difficulties were had during the Name-o-Rama, which resulted in a very interesting combination of words being dictated and interpreted into a sentence by YHC’s iPhone, hence the confusing workout title above. If anyone would care to interpret, translate, or or otherwise work with said title below in the comments to weave some sort of coherent narrative or explanation of the events being described, go for it.
Announcements-
2 workouts are being led concurrently at the Rock (Calvary Church) this Saturday, July 27. Bring a friend, coworker, an injured man still looking to work out, or anyone who has been using the excuse that they are not ready for an F3 workout. Good times will be had by all.
-Donkey Kong
26 men gathered in the somewhat refreshingly cool gloom to do some work and generate some pain. Work was done and pain was had.
The Thang:
Mosey to field for COP:
Side Straddle Hops x 30
Imperial Walkers x 30
Squats x 30
Mountain Climbers x 30
LBC’s x 30 (Correct form – no crossed ankles, feet above your knees)
Merkins x 15 (?)
Plank o Rama: Regular, Right Leg/Hand High, Left Leg/Hand High, Crossed Armed Right and Left, Left and Right Arm Balboa’s
Mosey to far side of school:
Peoples Chair x 1 minute w/ arms raised
Balls to Wall: 15 second hold, 15 second hold w/ right hand high, 15 second hold w/ left hand high. Walk feet down into wall plank – 10 inverted mountain climbers
Run around front of school back to field
Exercise Set:
Squats x 100
Merkins x 100
LBC’s x 100
Exercises were completed as 10 sets of 10 of each exercise with a decreasing number of Burpees starting at 10 as a counting mechanism (10 squats/10 Merkins/10 LBC’s/10 Burpees, then the same with 9 Burpees, 8, 7, etc.)
Dolly’s x 30
Rosilita x 30
Flutter Kicks x 30 w/ 30 second hold
20 Burpees on your own (Because why not?)
* We did Macktar Jai’s x 10 somewhere in there…..no idea where though.
COT
Moleskin –
Good work by everyone today, the heat and humidity gave us a small reprieve. Not a lot of chatter to be heard this morning, other than Tiger-Rag’s criticisms of the volume at which the cadence was called out by the Q. Duly noted, sir. #Cobains (Reference to “All Apologies” by Nirvana). Welcome to FNG Disco Duck (the DJ at the Pig Pickin’ this past Saturday), good work out there.
Announcements –
None were mentioned.
– Donkey Kong