Must have been the evening showers or the Debate that kept the Prerun attendance numbers low, YHC showed up to an empty parking lot and embarked on the prerun Solo. Ran into Swiss Miss getting warm with a run upon returning to campus and the Parking Lot was starting to fill up. It would be a great morning to get after it for the 23 in atttendance at Skunkworks. With one pax new to the site, but no true FNG’s a thorough disclaimer was given and away we went.
Circle up for Warmarama
SSH x20 IC
Two Handed Swing x20 OYO
Merkin on Bell x 15 IC
IW x15 IC
Cleans X10 Each arm
Snatch x10 Each Arm
Shoulder Press x 10 Each Arm
Partner up with Like Bell for a Slow Paced Farmer Carry with a 10 Diamond Merkin Chaser (working on the grip)
Farmer carry to the base of the hill
Quick test of the hill to check its suitability following last nights rain – it would prove to be Perfect conditions for about a mile of Hill Repeats
Partner work with Hill Run
P1 Runs the Hill with 1 Burpee on Top
P2 Works the Bells _ Flapjack until you reach the total Reps
200 Two Handed Swings (LBC’s when done)
100 Squats (LBC’s when done)
100 Cleans (Flutter when done)
80 Snatch (recover when done)
Double UP
P1 Runs Hill
P2 Completes Double Bell Exercise x 3 Rounds Each
Double Swings
Double Cleans
Farmer Carry with 10 Diamond Chaser to front LOT for Mary.
Moleskin: Was looking forward to getting back to basics at Skunkworks today. Plan was to have high reps of 3 core KB exercises and lots of hill work followed by some doubles once everyone was sufficiently warm. Saw a few folks embracing the “recovery LBC breaks”, so I feel like it was mission accomplished. Great to see so many familiar faces this morning – such an amazing group of guys at Skunkworks with some new faces sprinkled in each week. Harley and I can’t thank this group enough for your support and willingness to do a hard workout week in and week out. Our rotation of Q’s are some of the best in the region and we really appreciate everyone stepping up to lead. For those that haven’t come out early for a few miles, give the prerun a try sometime. You’ll have an elevated heart rate the entire workout and be completely smoked by the end.
Probably should have brought some tunes down for the main event since we were parked at the hill for a while. Next time, I’ll plant a speaker and we’ll have the benefit of musical distraction/motivation. Kind of had tunnel vision during my very own paincave, so if you saw anything noteworthy this morning, speak up in the comments section. My Partner Harley was crushing it as were several of the groups around us. Enjoyed the neighborhood flag football trash talk between Bulldog and Sidecar this morning – #friendlyrivalry. Dollywood celebrated a birthday this morning and managed to get out of there without the celebratory burpees, but he was flying up the hills during the KB work and took us out with a very thoughtful prayer for our city this morning. Looked like Smokey and Joystick were cooking up the hill and Bulldog was doing the burpee at the top regardless of whether it was called.
COT/Namarama
Announcements:
Southern Discomfort on 10/22/2016. 6 AOs and ~ 11 miles. Pre-blast with sign up link here: http://f3nation.com/2016/09/18/2016-southern-discomfort-preblast/
Soccer Arms Cup coming soon with 3 teams
New Workout – Gumby – flexibility “workout” – launches this Wednesday, 9/28, 0530-0615, Matthews United Methodist Church in the Scout Hut – bring a yoga mat or beach towel
New 3rd F Tuesday nights, every other Tuesday F At Rusty Onion
Posted on behalf of Blazing Saddles – following a thorough disclaimer – this is what went down:
The Workout:
20SSH
20IW
20 Murkins
20 Swings
Partner up:
Lap 1: partner 1 takes both KB for 1 lap, partner 2 does Murkins- Flapjack
Lap 2: Partner takes both KB for 1 lap , partner 2 does LBC’s-Flapjack
Lap3: Partner 1 takes both KB for 1 lap, partner 2 does low slow squat-Flapjack
After this warm up:
5 exercises then 1 lap for 5 rounds:
20 Swings
20 Upright rows
20 Squats
20 Cleans(10 each arm)
20 Lawnmowers(10 each arm)
Take 1 lap
Repeat 5 times
Cool down:
50 LBC’s
Moleskin: Grip was really tested on this one, felt it in the forearms for days. Excellent work by all during the circuits. I believe everyone took advantage of the Lap around the track as the grip was nearing failure throughout.
Got the call to lead day zero earlier this week and was more than happy to throw down a run intensive “high intensity” boot camp. Hopefully those in attendance for their money’s worth this morning.
McGee head locked a high school buddy at the gym yesterday so a very thorough disclaimer was given before we started.
It was hot and humid already and it wasn’t going to get any better so away we went.
Warm up jog down past playground
Circle up at BBALL Court. – SSH x20 IC, Merkin x20
RUN to HILL #1 (Hemmingford) – 3 Rounds (10 Squats at Bottom 10 Diamond merkins at Top)
Lbcs x25
Head out towards Rea past trader joes (left on Rea to 51) circle back at each light to grab six
Flutters x25 at 51
RUN back to AO along 51 and Russian twist to wait on the six
Back to School for 3 Rounds of Bench Work
Derkins/DIPS/incline merkins x 20 Each
Mosey to playground for back and core circuit
10 pull up / hanging knee raises x 2 rounds
5 min of Mary
The dolly x 25
The Freddie Mercury x25
Flutter x20
-q was ready to throw in the towel – McGee wanted more core so he led
The pax in rosalita x 25 and protractor
Namarama
Mole- it was a soaker this morning. When Fng payback rung his shirt out at the end it dropped a gallon of sweat. This was not Fng friendly since we kept it moving and put in a quick pace nearly everywhere we went. My watch had us at a little over 4.5 miles. Swiper and McGee were flying up and down Hemmingford. The young guns Nemo and Drago were pushing the pace up rea and 51, while Marlin was steady throughout impressing those nearly half his age. Strong work brother! Fng payback hung in there despite admitting to working out hard at the gym yesterday. Keep coming out.
Appreciate the opportunity to lead at day zero!
Despite a last minute change of starting location due to a road closure we started with a decent crowd of 15 – after the disclaimer we gained 5 more for a total of 20 Including 1 FNG Josh – (Hard Hat). A second disclaimer was given once all were accounted for.
Here’s what went down in the lower lot of Covenant.
Leave the Bells and head up the stairs and around the loop
Circle up For COP in Lot facing the HILL
20 Two Handed Swings OYO
SSHx20 IC
20 Goblet Squats OYO
Diamond Merk x15
10 Cleans EA
Widearm Merk x15
10 Snatch EA
Turn and Face the hill for a Hill 10x20x30 Ladder
consisting of the following exercises:
Hill Ladder: 10x20x30
Grab Some Hill for a Swing Ladder
10 swings – Run the hill
20 swings – Run the Hill
30 Swings – Run the hill
Same with Goblet Squats
Same with Two Handed Press
Plankarama between each rounds/LBC/Flutter
Run the long way around the parking lot loop
Partner up with someone with Like Bell for Double Bell Work.
P1 on the Bells
P2 will be the timer (20 Regular Merkin/ 20 Wide Merkin/ 10 Diamond Merk/ 20 LBC )
Exercises Performed: By 3 rounds Each
Double Swings
Double Rack Squat
Double Clean
Single Snatches
Moleskin:
Despite a Couple of last minute notices of a Road Closure and Substi-Q, the pax showed great resolve and a strong sense of direction finding the proper starting point for today’s workout. We weren’t going to cover much ground this morning, but there would be more than enough bell work to keep everyone on their toes. Got a nice warmup in, took a run, then went right at the hill for 20 minutes of live action. Everyone seemed to be in the zone, blasting through the reps and flying up the hill. The goblet squats in round 2 were the equalizer and I for one was feeling those for the remainder of the time. Not a ton of banter out there as the sweat was flying and the double bells were clanking. There were enough Futballers to field a squad out there this morning – no chance for soccer arms after this one. Thank you all for being flexible with location. Hopefully everyone got their money’s worth. In the event I missed any backblast worthy material, please comment below.
Circle up for COT – Younglove took us out this morning. Thank you
Announcements
– Sign up for Golf
– Kevlar converging with Joust at Charlotte Christian on Friday
While not nearly as hot as yesterday, it was plenty warm and there would soon be a sweat trail and puddles all over South Charlotte Campus. Great crew of 18 this morning – about the perfect number for a running intensive workout that would take place on the streets of raintree. Nobody new in attendance, so we headed out right at 5:30. here’s what we did.
Run to lot of daycare facility for COP
Diamond Merkins x 15 IC
SSH x 15 IC
Widearm Merkins x 15 IC
IW x15 IC
Run to the corner of Rounding Run and Rounding Run (Partner UP)
We would be running the .75mi Rounding Run loop twice with a few pain stops to break it up.
P1 Runs Clockwise P2 Runs CounterClockwise
Lap 1 – 20 partner hand slap merkin at mid point
20 Partner Decline merkins at Starting Point (LBC’s while waiting on the six)
Lap 2 – 20 Squat Jumps Each at Mid Point
20 Lunges Each Leg at Starting Point (Flutters x20 in whisper cadence)
Run to woodfox then plankarama to allow everyone to get in. All you got to the school bathroom building – grab wall till everyone arrives.
P1 Runs a hot lap around the Track
P2 goes to benches for 20 supine pull ups/20 dips/20 decline merkins
Flapjack
Mason twist x 30 ic
Gloss led dolly x 20 IC
COT
NMM – Its always a great time q’ing death valley – lots of stuff nearby campust to throw at the pax. Today called for some running and figured we would do a little partner work to try to keep everyone together. The Lap around Rounding Run is a great little loop – short enough to push the pace, but long enough to get some miles under the legs. Great group out there this morning with many of the guys planning on running BRR this summer. Plenty of guys pushing the pace out there from what I could tell – Chin Music, Margo, TR and others going my directions with Squareroot, stone Cold and Buttermaker leading the pack from the other direction. Floorslapper, Madison, Fireman Ed, Good Hands, Gloss and several were putting in a considerable amount of work as well. Cookie Monster pulled up with a calf injury at the end, hope it heals quickly.
More cars than I would have expected rolling through Rounding Run, so we had to do our plank/flutter/LBC’s just off the road near one of the homes at the corner. I tried to keep the cadence count to a whisper at which point stone cold made the Bob Ross reference.
Hope everyone saved a little bit in the tank for the AYG run back and the Track effort at the end. That seemed to be the icing on the cake as most of the pax were laying on the concrete during the few minutes of mary.
My GPS showed 3.54miles this morning – hopefully everyone got their moneys worth. Thank you Semigloss and Dollywood for the opportunity to lead the great group at Deathvalley.
Fletch
Announcements:
◾F3 Golf is Friday, 7/29, at Olde Sycamore Golf Club off of Hwy 218 in Mint Hill. Register to play golf or sponsor a hole, lunch, etc. Proceeds will benefit F3 Leap Expansion efforts. Additional information can be found here: http://f3golf.com/
I have drawn the 5th of July Q several times over the past few years and you really never know what kind of crowd will show up. This year, the heat and IPA’s must have kept the majority of the pax in bed. Either that or 80% of the regulars were downrange. Pulling into the parking lot with a few minutes to go there were only three cars. We had 1 FNG, so a thorough disclaimer was given and we got right to it.
Warmup w/tunes consisted of the following:
Sshx20IC
20 swings OYO0
Iwx20
10 cleans each arm
Merkin right hand on Bell x10IC
10 snatches each arm
Merk left hand on Bell x10IC
10 shoulder press each arm
Grab a Partner w/similarish weight bell and Farmer Carry to bottom lot near benches. We would add a 5 diamond merkin chaser for the partner w/out the bells.
Plank until everyone arrives at the bench.
Doubles and Running – bruuuutal
P1 runs around median and back (200 Yards)
P2 does double KB exercise (or audible to singles – pax choice) flapjack x 2 rounds
Double swings
Double squats
Double cleans
Double shoulder press
Bench and Bell Supersets – soaking
P1 on bench P2 on bells (Flapjack x 3 rounds)
Jump ups on Bench x 20 / KB Goblet squat
Triceps Dips on Bench x20 / triceps extension
Incline Merkins x20 / Chest press with Bell
Farmer Carry Catch me if you can (wide arm merkin chaser) back to the lot w/two minutes to spare
2 minutes of mary – Flutter with Press x 20 – LBC’s x30
Done
Moleskin:
It was a soaker out there this morning, one of the warmest we have experienced this year. There was a breeze in the parking lot, but it was no where to be found when we arrived at the benches. Mash lost his shirt almost immediately, the rest of us looked as though we had been plunged into the dunk tank. The Tunes traveled with us courtesy of a bluetooth speaker hinged to a beltloop via carabiner clip. Pretty awkward during the catch me if you can, but it worked out ok and kept the six of us focused on the job at hand. We managed to knock out everything on the weinke today, may not have been possible with a larger pax. As bulldog mentioned, there is no place to hide with such a small crew. Everyone was getting after it this morning – thank you for tempering your july 4th celebrations to post at Skunkworks today.
Our FNG – Sully (17 year old Hudson) did a great job in his first post handling the KB work and the running. I suspect that he will be a regular fixture this summer. Mash and Bulldog were pushing the pace in the run around the Median. Stonecold, fresh off a long weekend at the beach was crushing the doubles. Sony was putting in a 110 percent effort, pushing himself to a few standing 8 counts – getting stronger with each post. In the end, we covered a decent amount of ground and got in plenty of strength training to compensate for the extra hot dog or burger last night.
Hope the rest of you enjoyed your fourth of july weekend and will be back next week!
14 Made the right choice this morning and arrived ready to put in work at MeatHead. It was about as humid as it gets and the once dry parking lot would not stay that way for long. After a few issues getting the bluetooth speaker to recognize my phone, the pax was dislaimed and we got to it.
Here’s what we did:
SSH – 20 IC
One Handed Swings Rt Hand OYO
IW x20 IC
Merkin Rt Hand on Bell X 20 IC
One Handed Swings Lft Hand OYO
Merkin Lft Hand on Bell X 20 IC
Main Thing – Sets of 11’s
10 Snatches Each Arm – 1 Diamond Merkin on Bell
9 Snatch EA – 2 Diamond Merkin
8-2 (finish with 1 Snatch EA – 10 Merk) – LBC’s when done
10 Goblet Squat – 1 KB Curl
9 Goblet – 2 KB Curl (finish with 1 Goblet -10 Curl) – Flutters when done
10 Cleans Each Arm – 1 Two Handed Overhead Press
9 Cleans – 2 Overhead (finish with 1 Clean – 10 Overhead) – Plank when done
10 Good Mornings – 1 Upright Row
9 Good Mornings – 2 Row (finish with 1 GM – 10 Row) –lay on ground when done
20 Swings to allow everyone time to finish
No time for doubles – Quick two exercise Mary
Flutter with KB Press x 20 IC
Russian Twist x 20 IC
FIN
Moles kin –
The sets of 11’s were pretty brutal this morning. The snatch/diamond merkin round set the tone for the morning and sent the heart rates spiking. Had some shaky legs after that round but we had to continue onward through the remaining rounds. Not a ton of banter this morning given the amount of effort the men in attendance were asked to put forth. Didn’t look like much modification either. Appreciated the calls for proper form from Witch Doctor this morning. Given the reps we were knocking out, exhuastion was inevitably setting in and it was very important to focus on form. Strong work out there by all – good to have Alf and Sanka join the Meathead circle this morning. Orange Whip, Arena and Bulldog were blasting through the rounds as was Blazing Saddles and Retread who seem to be staples at the KB sites. Voodoo, Hightide and Witch Doctor were getting it done with their assortment of competition bells – solid. Turkey Leg must be saving up for Ghostrunner, he was all KB this morning while MAD took off on a solo run. Destiny continues to impress as our lone Respect classification Pax. Ran out of time for the doubles…maybe next time.
Announcements:
Sign up for F3 Golf – Preblast http://f3nation.com/2016/06/15/3rd-annual-f3-golf-classic/
Whetstone Mentoring Program
F3 Pool Party coming this August (details to come)
Enoyed it fellas – until next time,
Fletch
There were still a few folks pulling into the LOT at 5:30, so after a welcome address and thorough disclaimer we went on a quick warmup run to the Tennis Pavilion and back. At that point, the 31 Pax in attendance were instructed to Circle Up so that we could begin the 4 year Anniversary of Skunkworks.
Warm UP COP
Diamond Merkins x 20 IC
20 SingleArm Alternating Swings – 20 Merkin Chaser
Squat x 20 IC (strange offbeat cadence count)
30 SingleArm Alternating Swings – 30 Merkin Chaser
IW X20 IC
40 SingleArm Alternating Swings – 40 Merkin Chaser
Quick Mosey to Hill for Hill/Bench circuit – Flutter to wait on the six
Facing Hill – 20 Two Handed Swings – Sprint Up Hill to Pavilion – 20 Triceps DIPS
40 Two Handed Swings – Sprint Up Hill to Pavilion – 40 Triceps DIPS
60 Two Handed Swings – Sprint Up Hill to Pavilion – 60 Triceps DIPS
Regroup (LBC IC while waiting)
20 Snatches (10 each Arm) – Sprint up Hill to Pavilion – 20 Incline Merkins
40 Snatches – Sprint up Hill to Pavilion – 40 Decline Merkins
60 Snatches – Sprint up Hill to Pavilion – 60 Decline Merkins Audibled to only two rounds at the approval of all in attendance – save the hands for another day.
Partner UP – similar Bell Weight for Sprints and Doubles
P1 completes Double KB Exercise – P2 Sprints ~75 Yards and Back (flapjack)
3 Rounds Of Each Exercise (Plankarama when done)
Exercises to Perform – Double Clean – Double Push Press – Double Squat (Only had time for Double Cleans)
Quick Mosey back to LOT to begin Namarara and COT.
Announcements –
Whetstone Mentoring program – see link http://f3nation.com/2015/11/06/isi-in-action-the-whetstone/
Thank you Lex Luthor for taking us out.
Moleskine: 5 Pax answered the early bell and enjoyed the ~3 mile pre-run – A grand total of 31 would be counted present for the main event. For Four years, Skunkworks has been the Tuesday morning Kick in the teeth that the southland’s gear heads and runners alike look forward to for an equal part lifting and running. There is a great group of Q’s that continue to push the pax and a loyal following that carries through the seasons. Wanted to keep it fairly simple this morning so that the group would have plenty of time to work. Hopefully everyone found something they liked in the Kettlebell work and nearly 2 miles of hard running. Following a thorough warmup COP, we ambled to the Hill. Time seemed to fly by this morning as everyone seemed to be settling into their own paces as we sprinted from Hill to Tennis Pavilion. Apologies for the strange cadence during the squats this morning, was in between the count and it was pretty awkward – too fast of squat or two slow of count, maybe a combination of both. The three swing/dip rounds went off without a hitch, but we had to audible the snatches to just two rounds in favor of saving time for Doubles (a 2015-2016 skunkworks staple –thanks TR). I know we had several Original pax from the first Skunkworks in attendance this morning and it is great to see how the site continues to grow under your support. After the Pre-run and main event I was pretty spent, so if you saw, heard or otherwise observed any backblast worthy item – please post in the comments. All that I can recall was a flying bell during Alt swings in COP and Swiss Miss being caught in a gas tunnel early on. Strong work by all!
Twas a nice cool morning at the start of the 0.0 Kettlebell Workout known throughout that southlands as Meathead. What we lacked in mileage today we more than made up with non-stop high intensity strength training. Wanted to throw a lot of movements at the Pax with very little time for recovery so that we could get the benefits of endurance and power. In order for this to occur, we would need a very thorough warmup – interpretation – LOTS of Two handed Swings.
One Site FNG, a few Cotters and several knarly veterans were in attendence ready to go as the clock hit 5:30. Here is how things went down following the disclaimer:
Warmup consisting of the following:
Side Straddle Hops x30 IC
30 Two Handed Swings OYO
Imperial Walkers x30 IC
60 Two Handed Swings OYO
Merkins x30 OYO
90 Two Handed swings OYO
Main Event:
The pax would be given three Exercises with REP Counts of 3-6-9-6-3 per exercise.
First Set of Excercises:
Single Arm Swings
Goblet Squats
Snatch
Plankarama/LBC’s to allow all to finish
Second Set:
Cleans
Single Leg Dead Lift
Lawn Mower Row
LBC’s to allow all to finish
Third Set:
High Pull
Single Arm Rack Squats
Single Arm Should press
25 Merkins to recover
Partner up for Doubles (disclaimer once again given)
1 Partner on the Bells while the other Recovers (flapjack)
6 Reps per Exercise for Three Rounds
Double Snatch (crowd pleaser)
Double Cleans
Announcements:
Sign up for Golf (when the signup goes live)
Sign up for F3 Knights Game
F3 Dads will return this summer
Ragnar trail race in October at Anne Springs
M’ole’skin.
Strong Group of 13 Descended upon the ELE Parking Lot this morning for another installment of Meathead. The tunes were brought to you by way of Pandora Radio – Workout radio I believe. Pretty sure they played every song we have ever heard in an F3 video or on the way to a mudrun. There were several other questionable songs towards the later part of the morning, but the pax pushed onward. TR is all in yet again – Meatrunner Pre-run and and double bells – strong work. Great to have site FNG firewall swinging bells with us this morning, well done. You wouldn’t know Younglove was nursing the knee the way he was knocking out the KB work. MAD continues to get stronger and with Brown’s guidance was showing great form on the double snatches. Voodoo and Witchdoctor were weilding some heavy weights as usual. Our resident Canandian Strangebrew is enjoying these cooler temps and has been crushing the Kettlebell training now that his trail race is behind him. My fellow BRR veterans Turkey Leg, Soul Glow, Spackler and this morning War Daddy RunStopper will be glad they put in the Kettlebell work when we are running up hills in September!
Thank you all for your effort this morning and for allowing me the opportunity to lead. Until next time.
Fletch
11 men (ranging in age between 12-61) decided to put the weekend behind them and stare the upcoming week square in the eyes. Work would be put in and all would be better for it.
No FNG’s in attendance, so after the disclaimer was given away we went.
Warmup Run around lot with ButtKickers, HighKnees, and shuffle thrown in to loosen the limbs on this cooler than usual spring morn.
COP consisting of the following:
Merkin x15 IC
SSH X20 IC
Stagger Merkin Right x10 IC
IW x20 IC
Stagger Merkin Left x10 IC
Follow me Run to Rosecliff hill about a 1/2 mile from campus for a grueling set of 11’s (Hand Release Merkins on Top – Jump Squats on Bottom)
LBCs at the bottom to allow everyone time to finish
Run it back to South Charlotte Middle for Mini Murph instructions
Mosey down to benches and rails down by the baseball fields (avoid the puddle)
MiniMurph – 50 Supine Pullups/100 Merkins/200 Squats
Flutter till all have finished
Mosey back to parking lot for COT / Namarama / Announcements
Announcements: Fireman Ed and his coworker are coordinating the packing of meals and will be requesting volunteers at some point in the near future. Please pay attention to weekly email for details.
Moleskin:
This was my first post at Basecamp, and probably my 3rd Monday post at any AO. YHC reserves Monday as a day of recovery but was looking forward to starting this week off with the Basecamp Q. It was quite a bit cooler than last week causing everyone to scramble for hats, gloves and an extra base layer. The goal of this morning’s workout was to keep everyone together while getting in some solid upper and lower body work. Not a ton of chatter out there this morning as most of the workout was spent running uphill or knocking out rep after rep of merkins and squats. Seemed like everyone was working hard during the 11’s as well as during the miniMurph. Lots of Merkins and squats today which the Pax will undoubtedly start to feel later this afternoon. As mentioned above, we had a wide range of ages out there putting in work today. The youngest at 12 and our eldest at a young 61. Strong work out there men. Marge and Fireman Ed were pushing the pace during the hill work. Triple 7, Smash, Gooney and others were making short work of the 11’s as well. Father/son duo of hammer and Sledge continue to post and push one another. Strong work from the 12 year old getting up early in the morning to work out with his pop. 61 year old—put in serious work this morning, looking strong on the hill work.
Thank you to Simba and Fireman Ed for the opportunity to lead at Basecamp