Turning 40 isn’t supposed to hurt that bad, is it?!
The shovel flag was easily planted in the muddy muck, and 25 brave souls ventured out into the DMZ.
The Thang:
Hops on Q:
Jog 0.4 miles from Carmel Rd. Park to Carmel MS
COP
SSHs x 25
IWs x 25
Squats x 25
Merkins x 13
Jog to track
4 corners of pain
10 Merkins, 15 LBCs, 10 Wide Arm Merkins, 15 Freddy Mercury’s – running in between pain stations
Plankorama when finished including some C. Laettner’s which CR loves. Laettner that is, of course, not the exercise.
4 more corners of pain
Lunge walk to 15 merkins
HIgh knees to 20 LBCs
Lunge walk to 15 Diamond Merkins (YHC audibled from wide arms to diamonds though Longhorn and a couple others had already hammered out the wide arms)
High knees to 20 Freddy Mercury’s
Jog to finish
Plankorama including some elbows on the asphalt. Crowdpleaser.
Merkin Jacks x 13
Skywalker on Q:
40 Burpees in honor of Stagecoach’s 40th birthday.
She-Hate-Me – 5 Minutes of the following:
20 Skater Lunges, 15 Merkins, 20 Dolly’s
3 MoM
Run 0.4m back to park for COT
Moleskine:
YHC and Skywalker were hopeful for a successful turnout for the launch of DMZ; and we were not disappointed despite the rain and flooding. 25 pax posting. T-claps to FNGs: Dropbox, Klinger and Spartan for posting on a very gloomy morning. Even the guy who EH’d Klinger didn’t show! Look forward to seeing all 3 of you out again soon. Aye!
The workout was, of course, made more difficult with everybody carrying the water weight. Somebody claimed they were essentially wearing a WV, but BS was called on that.
Kotters to Longhorn – great to see you back out brother. Even with being on the DL for extended period – LH still brought it.
Stagecoach – who did his 40 birthday burpees in the center of the pax was mumbling something to the effect of should’ve taken breakfast in bed….while CR kept mentioning C. Laettner over and over…weird.
Great mix of pax from Metro, The Fort and Area 51 – just as the DMZ was intended to be.
Snowflake, our War Daddy today, is on Q next week for 2nd rendition of DMZ.
Announcements:
WCNC (NBC) to do a bit on F3 tomorrow at 11am live on Colleen Odegaard’s show (aka M. Mic Check). YHC, OBT and perhaps one other from F3Nation to be in studio with clips from The Rock to be shown as well. Tune in, TiVo, DVR, etc., etc.
Still time to sign up for The Goat, Goruck?, BRR, and some other CSAUP stuff – see the website for more details.
A Run on the Bank
The VSF was planted and 19 Maulers took off for a stroll around Stonecrest.
Thang:
Jog to one of the parking lots (the entire place is one big parking lot).
COP
SSHs x 25
IWs x 25
Merkins x 15
LBCs x 20
Jog to fountain
11’s: Jump Ups & Derkins
Planks
Jog to ATM for some runnin’ & the like:
Lunge walk x 40 yds
Burpee Broad Jumps x 40 yds
Defensive Shuffles x 40 yds
Repeato
Sprint x 40 yds
Repeato
Backwards Run x 40 yds
Repeato
Planks
Jog to back of movie theatre
Peoples chair x 2 min.
BTWs x 3
Peoples chair x 1 min. with shoulder presses
Mosey to home parking lot
Circle up for…..
5 Minutes of She-Hate-Me w/rotating triumvirate of:
Wide arms x 10
Jump squats x 10
Freddie Mercury’s x 10
6 MoM
One-legged Dolly L x 10
One-legged Dolly R x 10
One-legged Flutter R x 10
One-legged Flutter L x 10
Greatest American Hero w/musical accompaniment
Butterflies in GAH position x 10
Mason Twist x 15 – Special Thanks to Market Timer for the suggestion to finish off the workout
Moleskine:
As YHC pulled into The Maul I noticed a street sweeper making his rounds. Thought there may be some merlot to be cleaned up when we were through, but alas, no spillage from any of the pax. I’ll do better next time. Did hear some mumblechatter during the 11’s that the walls were too high for jump-up’s. Dora has a gash on his shin that speaks to that.
The Maul has some serious studs among the pax. T-claps to all of you. Special shout-out to Tuck, who has been at it for just 2 weeks, but I swear he’s posted 16 times. And Frack who was an FNG Monday was back for more pain in the Stonecrest gloom today. Also, IPTAY is bringing it consistently. Great work men.
Also, pretty sure Boutique and Tuck are not-too-distant cousins. #lookalikes F3 brothers for sure.
Pretty sure Mighty Mite is on Q next week, so brace yourselves boys. He’s typically the War Baby of the pax, and he’ll have plenty of energy to bring the pain next week.
Announcements:
Signup on website for Patriots Festival. Can triple down with the workout or do just the 5k and tribute to veterans. #freedomnotfree #honorourfallenheroes
Signup as well by this Friday for fall mudrun and goruck in August
3rd F workouts – The Yardstick – Thursday 0630 at Panera South Park and Compass – Friday 0630 at Chic-Fil-A Arboretum
F3 Dads – Saturdays in June – Francis Beatty Park at 0900, 2.0’s of any age; Header is your Q
New Monday workout – DMZ – launches 6/3 at Carmel Middle School
THIS SATURDAY – 5/25 – new 0700 workout at McAlpine Elementargy (name TBD)
A Purple Haze descends on The Rock
2 shovel flags were planted as a purple-tinged gloom beset The Rock; and 5 dozen pax fought through the haze and emerged victorious and in need of hydration and ibuprofen.
The Thang:
Purple Haze Q:
Run to front parking lot on 51 for COP
SSHs x 50
Merkins x 25
Squats x 25
IWs x 25
Run to soccerfield for more pain
She Hate Me – Part 1 – 5 minutes
Lunges x 20, civilian count (10 each leg)
LBCs x 20, civilian count
Skater Jumps x 20, civilian count
She Hate Me – Part 2 – 5 minutes
Groiners x 10, civilian count
Jump Squats x 10, civilian count
Exploding Merkins x 10, civilian count
Elbow plank
Jog to Pavilion
1/2 the pax – People’s Chair for 2ish minutes
1/2 the pax – Flutter
Flapjack
Hops Q:
Jog to parking lot
Form 4 lines for Indian Run to North Face
Jog to bottom of North Face foothills
7’s
Run to top of hills – 6 Burpees
Run to bottom of hills – 1 Turkish Get-up
Run to top of hills – 5 Burpees
Run to bottom of hills – 2 Turkish Get-ups
Etc., Etc., Etc.
Jog to bottom of North Face
Form 3 Rows
1st row scales North Face while other 2 rows do Squats
10 merkins at the summit of North Face
2nd row scales North Face while other 2 rows do squats
10 merkins at summit of North Face
3rd row scales North Face while other 2 rows do squats
10 merkins at summit of North Face
Mosey to field in front of the church
3 Rows
Sprint 50 yards
Sprint 50 yards
Backwards run of 50 yards
High-knee run of 50 yards
7 1/2 MoM
Dolly x 13
Freddy Mercury x 13
CCVs x 13 or 15 on left side- not sure which
Flapjack
CCVs x 13 on right side
Protractor – 3 minutes
Nipplers x 10
Jog back to parking lot for COT
Moleskine:
Purple Haze, in his 1st effort at Q, was dazed for a moment when 59 other men circled around him; but T-claps as he led the pax well in his debut. Starting with 50 SSHs and 25 merkins produced some mumblechatter…that means you came to deliver some pain; and that’s why the men get up early and post!
She Hate Me – always a crowd pleaser and O2 depriver – did not disappoint. The skater jumps and groiners got some mumblechatter going for sure.
Lots of 2.0’s and 7 FNGs turned out with the pax – that was great to see.
YHC was glad to introduce many to North Face for the first time. Need to visit more often methinks.
60 pax is great – a record turnout at The Rock, in fact. That being said – we clearly need another Saturday Area 51 workout or two; so stay tuned for announcements. Speaking of announcements:
* Rookie Day at Base Camp Monday May 20th – South CLT Middle – 0530 – Strange Brew is your Q
* New Tuesday workout – Fast Twitch – Tuesday, May 21st at South CLT Middle – 0530 – Turkey Leg and Sprague are your hosts
* New Monday workout – DMZ – to launch on Monday, June 3rd at Carmel Middle – 0530
Lots of signups going on: Patriots Festival/5k, Fall Mud Run, BRR – check www.f3nation.com for details.
* #2ndF Family event: Saturday, June 8th at Candlewyck pool – more details to come from Bugeater
* F3 Dads – Saturdays in June – 0900 at Francis Beatty Park – more details to come from Header
Excited to see all the growth and interest in the Southlands, aka Area51. Keep EH’ing your friends and neighbors men. With Hydra, Fast Twitch, DMZ, and another Saturday workout or two – we’re north of 15 workouts compared to just 3 this time last year. Aye!
See you soon in the gloom fellas.
In a Pinch for a Q
With Bulldog on the DL, the Kevlar pax had to settle for YHC as Q on this beautiful Friday morning. Nevertheless, 30 non-fartsackers launched an assault at 0530 (or 0531.24798 as TR asserted).
Thang:
Jog from parking lot to center of church campus for COP
SSH x 25
IW x 24
Squats x 25 – mumble chatter already….come on guys
Slow Perfect Merkins x 13
Jog to terraced parking lots and split into 2 lines of 15 men for the following:
1st Run:
Lunge walk to first terrace, bear crawl to 2nd terrace, lunge walk to bottom of hill, Run up hill, 10 burpees at top, run all the way back to start point, plank until all pax finishes
2nd Run:
High knees to first terrace, backwards run to 2nd terrace, lunge walk to bottom of hill, run up hill, 20 LBCs at top, run back to start point, plank until all pax finishes
Jog to parking lot near ball fields
Burpee broad jumps the length of the parking lot. Much mumblechatter.
Mosey to field near benches.
1 group does flutter kicks while 2nd group does 20 Nipplers (decline merkins, touching right hand to left pec, then left hand to right pec, etc., etc. 10 reps each arm)
Time for some 11’s:
1 group starts with Dips at benches
1 group starts with Wide Arm Merkins at other end of field
Run to opposite end of field in between exercises.
Run back to high school complex
People’s Chair
Partner Up: 1 man in People’s Chair while other man does 20 WLBCs. Flapjack.
Repeato.
6ish MoM & Plankish work
Dolly x 13
Freddy Mercury x 13
CCVs x 13 (YHC’s favorite….unless Providentially hindered – this is a staple of any workout YHC leads #losethelovehandles
Makthar Ndjiaye’s x 13
Overhead Presses x 50 (1/2 of a Jack Webb)
COT
Moleskine:
TR gave grief before the launch and asked YHC to check the Timex – so we launched at 0531.something or other.
Surprised by some mumblechatter during COP….it’s not the weekend yet men!
Great turnout at Kevlar but where were Bugeater, 49’er and Donkey Kong who launched Hydra yesterday?
Strong work by all the men and T-Claps to our FNG Jemima for pushing through the pain. Good to have you brother and look forward to having you back among the pax soon.
Most exciting point of the morning was when Busch or Spackler (can’t remember) spotted another snake along the wall during People’s Chair session. YHC is still trying to confirm that Snakebite timed his fastest 40 time ever in sprinting away from the wall and then jumping on Geraldo’s shoulders.
Announcements:
Launch of 3rd F Workout: Compass at Arbo Chic-Fil-A was a great success. 20 pax posting. T-claps to Stone Cold and Bulldog for co-Q’ing this.
Bring K-5 children’s books to The Rock tomorrow for Billingsville students. WCNC will be filming at The Rock as well tomorrow, so pax posting be duly warned (persuaded? or dissuaded?). Expect to see Brown wearing the Mushmouth lid, Chuck E. Cheese donning the famous shoes, and Iron Horse to sport the Red Grange football helmet…is that too much to ask?
Continue to pray for our brothers who are rehabbing/hurting: Bulldog, Ray Charles, The Shore, and others. Also – please remember Coal Miner’s Daughter family in prayers with the passing of his father. And also Matlock and his daughter. He is a mighty God and capable of all things.
A Dry Run for the Mud Run
The SF was planted then uprooted and carried to McAlpine Elementary as 35 hearty souls ventured away from The Rock for some MudRun prep work.
The Thang:
MallCop planned a morning of prep work for the MudRun, and did not disappoint.
1 mile run from The Rock to McAlpine Elementary School. Plank while wait for pax to regroup.
Mud Run Circuit:
Plank Walk down rails
25 ft Run to playground equipment for 7 pull ups.
Run to Starfish playground equipment to jump up and climb over all 4 arms.
Head out to run track stopping half way for 20 burpees.
Continue running track around to lower basketball court for 20 Carolina Dry Docks.
Run up over hill and back around to start over at the handrails.
4 of these circuits in total.
Mary led by Hops.
1 mile run back to The Rock campus at Calvary.
All total – the pax covered 3.75 miles = legit.
MallCop started us with Peter Parkers and then handed over to Hops and TR for 8 MoM and Stretching.
Moleskine:
Great to have 9 doubledowners join us from Stonehenge. A rare day at The Rock with no FNGs, but good turnout nonetheless with a couple 2.0’s. We have a great group of guys showing up week in and week out with coffeeteria and 2nd F going strong too!
A good test administered by MallCop. Area51 will be strongly represented in the MudRun in 2 weeks!
Nice prayer to close by Barqs!
Good work men. Great to see Ray Charles’ knee rehab coming along – great to have you back. And Joker is back for sure – T-claps for that.
YHC is proud to be counted amongst all of you. Aye!
Announcements:
3rd F Workout launching Friday, May 10th at Chic-Fil-A Arboretum at 0630 immediately following Centurion and Kevlar. Bulldog and StoneCold as QICs. Will start with the book – True Measure of a Man by R.E. Simmons.
Area51 Convergence at The Rock – Saturday, April 27th at 0700 for those not doing MudRun. Strange Brew and Runstopper are QICs.
Keep EH’ing your friends, neighbors and co-workers. The bigger the pax, the stronger we all are.
Geology, Petrology, Double-Downology at The Rock
The Shovel Flag was planted by Barqs, and 40 faithful, including 5 FNGs and 4 2.0’s posted for another weekly assault on The Rock.
The Thang:
Hops’ Q:
Jog to lot closest to North Face (NF).
Seal Jacks x 25
MCs x 25
Squats x 25
Jog to base of NF
1st Line runs up NF, 10 Merkins at top, Run or Tumble (see Moleskin) back down
2nd Line planks until 1st Line returns
Flapjack
Repeato
Jog to field in front of The Rock
10 minutes of She-Hate-Me
10 Squats/10 Merkins/10 Flutterkicks – repeato for 10 minutes
YHC called an audible at the 8 1/2 minute mark. Too much chatter for She-Hate-Me. So 15 Burpees on your own
Run to circle drive in front of gym for 4ish MoM
Dolly x 13
Freddie Mercury x 13
CCVs x 13 R, Flapjack CCVs x 13 L
Runstopper’s Q:
Jog to far end of soccer fields
Jack Webbs – up to 10ish, but Runstopper mixed it up with a 15 merkin/50 arm-raise set among some other random combinations including slow merkins and thrash-count merkins
Spider Man crawl 1/2 length of soccer field, Lunge walk for the other 1/2
Partner carry run length of soccer field
Flapjack
Jog to pavilion/concession stand
Partner up for the following combos:
20 Step-ups each leg while partner does merkins
flapjack
BTWs while partner does 20 wall-MCs
flapjack
20 dips while partner does LBCs
flapjack
Jog to parking lot for sprint relays – 2 teams; Burpees throughout the relay – painful.
COP
Moleskin:
Great turnout today by the faithful – the 40 count set a non-convergence record at The Rock! T-claps to all you guys. 5 FNGs, 4 2.0s, and 8 Doubledowners – T-claps again fellas! Stonehenge + The Rock = Petrological DoubleDown.
Much chatter among the pax on a beautiful spring morn; however, YHC heard a lot of mumblechatter regarding the cold, wet turf, thus, the audible to Burpees during She Hate Me. Kudos to FNG The Tumbler for brushing himself off after a head-over-heels tumble down NorthFace; hence, the nickname. Great sport though vowed to return Monday morning for Base Camp – Aye!
Strong lead from my co-Q Runstopper who continued to bring the pain even after 90 minutes of workouts as he DoubledDown. Good humor during Jack Webbs with the slow merkins then thrash count merkins, fuzzy math, etc. –> produced much chatter; but painful stuff regardless. The burpees during the relay were especially unsavory as well.
5 FNGs – The Tumbler, Checkpoint, Schrute, Yeti and Upstate – strong work and look forward to having you guys out again soon. And T-claps to Mic Check who was an FNG yesterday at Centurion and posted at The Rock today.
Thanks to Skywalker for the prayer to close out COP; and a big crowd at coffeteria. #2ndF
Proud to be a part of the pax and bring my 2.0 along for F3 with a solid group of men.
The Matrix and Base Camp – see you guys Monday morning in the 5:30am gloom of Area 51!
Donkey Kong + Matlock = Plantain-flavored birthday cake……what?
The shovel flag was easily planted in the soaked turf and 24 gloom-defying warriors attacked another edition of SkunkWorks.
The Thang:
Run around track and then over to school lawn for COP
COP
Seal Jacks x 20
IWx x 20
Merkins (correct form!) x 13
Partner up
One partner carries both kettlebells while other partner does a 5-merkin chaser
Rinse & Repeat until arrival at church lawn
Partner 1 does KB exercise while other partner runs (no moseying whatsoever) around church
Flapjack
Plank – several variations when Partner 2 finishes run waiting on all the other pax
Rinse & Repeat with following Kettlebell exercises:
2-arm swing
Goblet squat
Upright row
Tricep extension
Split into 2 groups for stair work
Partner 1 runs up/down stairs 2x while partner 2 completes following:
Renegade Row L & R
Flapjack
Rinse & Repeat w/Burpees
Mosey to church lawn
Partner 1 bear crawl 1/2 way then sprint, backpedal back to starting line
Partner 2 – KB one-arm press R, then one-arm press L
Partner 1 lunge walk 1/2 way then sprint, sprint all the way back to starting line
Partner 2 – KB halo exercise
KB Stack ’em – quick mosey back to school lawn
4 minutes & 37 seconds of Mary
Louganis x 8
Russian twist x 8
Dolly w/KB x 13
Freddy Mercury x 13
Merkin (correct form) x 13
COT
Moleskin:
2 birthdays being celebrated among the pax – Donkey Kong. YHC is pretty sure he’s been 26 for 2 years; but at 27, still the War Baby nonetheless. Matlock also celebrating a birthday and talked a bit of junk. Huge mistake by YHC for not punishing the two birthday boys appropriately. Will do better next time.
Not a ton of mumblechatter amongst the pax. Not sure if that was due to O2 deprivation, but a lot of the pax were gasping…and that’s a good thing!
Namearama again produced another gem for the SCLT pax – Plantain, who hails from the 290 square mile Caribbean island of Dominica, was EH’d by (you guessed it) Bananas. Solid work. Bananas. Plantain. He had no choice but to headlock him. PETA is a solid moniker for Mr. Furr as well. Look forward to having you guys with us again soon…perhaps tomorrow at DV?!! There’s plenty of room in Bananas’ clown car for another.
Hope YHC’s first Q at Skunk Works did not disappoint. Strong work by all the pax. Aye!
Prayers for TR’s daughter who fractured her ankle, healing for Ray Charles’ knee – meniscus surgery on Monday & Coal Miner’s Daughter’s father who is gravely ill.
Announcements:
Workouts as normal this week – DV tomorrow at 5:30 at SCLT Middle, Devil’s Turn Thursday at Greenway off Sardis – 5:15 and 5:30; Kevlar (Covenant Day HS) and Centurion (Charlotte Catholic HS) at 5:30 Friday.
HDHH at Vintner’s Wine Market – 6:00pm Wednesday.
Starfish & Cursed Clock = Pain & Suffering
The shovel flag was firmly planted in the thawed turf, and 27 hearty fellows made the Saturday morning assault on The Rock.
The Thang:
Stagecoach QIC:
Grab the shovel flag and jog across parking lot, along Rea Rd and the pax made a flanking maneuver on North Face.
Stagecoach then his 2.0 Rickshaw hoisting Old Glory
COP utilizing North Face
Run/climb to top of NF and run/walk/slide to bottom of NF between each of following exercises:
Bottom of NF:
SSH x25
Mountain Climbers x 20 & Hold Plank
Donkey Kicks x 20
Top of NF:
IW x 25
Slow Squats x 15
Burpees x 10
Mosey to field
South Cackilacky RR – 2 teams
Rinse & Repeat – Repeat was a race
Winning team = 10 burpees
Losing team = 5 burpees…..WHAT?
Partner up & stay with partner for Merkin Starfish:
20 Regular
20 Wide Arm
20 Diamonds
20 1-Legged (10R/10L)
20 Decline Merkins w/feet on planking partner
10 burpees to finish in center
Hops QIC:
15 Minutes of “Hands of Time” (apologies to Girardi as I probably bludgeoned this but R&D’d the idea from yesterday’s Armor Backblast).
5 Burpees at each 1/4 Hour
20 Rockhoppers at all other points on the cursed clock
5 Burpees at center of clock between each point on the cursed clock, 1/2 way through YHC audibled to 10 LBC’s #shamelessaudible
7 2/3 Minutes of Mary
Low Flutter x 13
Freddy Mercury x 13
CCV x 13R, flapjack, CCV x 13L (shout out to Longhorn – still a crowd pleaser)
Rosalita x 13
Protractor
Superman
Butterflies x 13
Jog back to parking lot led by Sickle and then Skywalker hoisting Old Glory
Merkins x 10 to finish
COT
Moleskin:
Early mumblechattering when Stagecoach incorporated North Face in warmups/COP…painful! Stagecoach also was led astray by YHC and led to the creative flanking maneuver to get to NF #needmorerecon …but yet – was good training for Spartan and MudRun – Aye! Purple Haze was flying up North Face – T-claps brother.
Great to have Skywalker and Ray Charles with us – get well soon….YHC claims Skywalker, despite the busted paw, could still do elbow planks! Strong effort. Courageous Post by both of you. Skywalker must have been somewhat O2-deprived as he reverted to his former moniker of Short Sale during name-a-rama. #WhoamI?
The merkin starfish was painful, nevertheless, Pretty Boy QB and Byron were out front setting the pace. T-claps to that tandem!
Hands of Time produced more mumblechattering…and a necessary and unashamed audible to LBCs from Burpees in the middle was called by YHC at the midway point.
The cursed clock of Hands of Time was, however, somewhat appropriate as we spring ahead tonight. Don’t forget…lest you’re late for 3rd F activities tomorrow and/or 1st F workouts on Monday. Aye!
Great to have 2 FNGs with us. Look forward to having La-Z-Boy and Sweetness with us again. Good work fellas.
Had to give some grief to the Tarheel fans among the pax during protractor #mathchallenged? But having done that, YHC is pulling hard for the Tarheels tonight with my co-Q Stagecoach (UNC alum).
Great 2nd F turnout at Coffeteria.
Have a good weekend men, and we’ll see you in the weekday gloom.
Here’s Snow in your Eye
14 fearless pax took to The Rock with resolve and endured some snow-covered pain in the gloom.
The Thang:
Escargot’s Q:
Warm up lap around the parking lot
25 SSH
20 Merkins
20 Squats
Jog to the playground partner up
10 partner assisted muscle ups
Plank until everyone finished
Wheelbarrow to the medians
5 Burpees at each median
20 Flutter kicks
25 LBCs
25 Rosalitas
Short jog
Lunge Walk
Bear Crawl
Partner Sprint
Hops QIC:
Jog to bottom of foothills of NorthFace
10 Minutes of modified She-Hate-Me consisting of:
10 Rockhoppers
Run up the hill
10 Wide-arms
Run down the hill
Repeato for 10 minutes
Grab a rock and partner-up
Back-to-back with partner – People’s Chair with rock extended
People’s Chair
Manmakers w/Rock in Right arm x7, Left arm x7
Jog up hill & back to lot
Indian run
8.5 MoM
CCVs – Left side x 13, flapjack to right side x 13
Prairie Fire Mary (aka Leg Throws) w/partner x 30, flapjack
Protractor
Greatest American Hero
Butterflies x 10
Mosey to COT
Moleskine:
YHC wasn’t sure how many would post with the wintry weather and the Goruckers resting up for the big challenge. Ultimately 14 showed with the late-arriving Harley who said he had no idea the weather was supposed to be wintry….excuse? #Epstein’sMother. Escargot seems to be a natural QIC and will certainly be a success at the eventual launch of another SCLT site at Charlotte Catholic (stay tuned). Escargot’s introduction of the partner muscle-up’s was met with some groans and mumblechattering – unsavory! The wheelbarrows across the parking lots were no easy task either. The modified SheHateMe was not a fan favorite of the pax. Rockhoppers are more painful than they first appear – aye! Avoided NorthFace today, but we’ll hit that again soon men.
In the COT – FNG Peach Fuzz made the fateful mistake of telling the pax his college nickname…thus the nickname Peach Fuzz. But T-claps to him for posting on a morning like this while in town for business. Good luck and God’s blessings as you launch a site in the greater Atlanta area brother! Come back and join us soon.
Announcements:
Continue to remember and pray for The Shore and his family at the passing of his father. And lift up our Gorucking brothers as they embark tonight on a significant challenge.
Sign up for Spartan! Pay for bus & vittles for MudRun – and order your raceshirts today = last day!
Serve well men. “Greater love has no one than this, that he lay down his life for his friends” John 15:13
7 at 7 for 60
The shovel flagged was planted firmly through the icy ground, and 7 brave souls posted for another Saturday morning scaling of The Rock.
THANG:
Hops Q –
Jog to baseball field for COP
SSH x 25 (all counts military)
IW x 26
Squat x 25
Partner-up
Wheelbarrow from left-field line to 2nd base; flapjack back to left field line
Decline Merkins w/feet on partner’s back while he planks; flapjack – 3 sets of 10 each
Plankorama – 3-4 minutes
Grab a rock
Jog to pavilion, alternating rock overhead w/left and right hand
People’s chair – holding rock straight out in front – 1 minute
People’s chair – overhead press with rock x 15
BTW x 3
Jog to field
South Cackalacky RR – 3 cycles
Man maker merkins – 10x R, 10x L
Mason Twist w/rock x 13
Bear crawl up the hill, 5 burpees at top, run down hill
Run up hill, 20 LBCs at top, bear crawl down
——–
Stone Cold’s Q:
Sprint 50 yards – 10 merkins – Sprint 50 yds back
Sprint 50 yds – 10 squats – sprint 50 yds back
Sprint 50 yds – 10 jump squats – sprint 50 yds back
Bear crawl 50 yds – then plank
Australian Lunge-walk with Bear Crawl chasers (or something like that) – 5 minutes
MoM – several minutes:
Dolly x 25
The Un-Lance Armstrong (aka Bicycle with no cheating – knee-up position) x 15
LBC x 25
Rosalita x 25
Superman (w/chorus of 7 singing) , then into swim move or some such x 10 (it was painful)
Run to far end of field
Pickup rocks and run back to parking lot for COT
MOLESKIN:
Small crowd with many of the normal pax at the Whitewater center for Convergence.
Frostbite, apparently guarding against the actual chance of frostbite, was sporting some huge arctic mittens. Great effort by all the pax as we avoided the icy spots on the paths and parking lot. YHC heard some grunts and disgruntled pax during the People’s Chair regimen. The 50 yd sprints were unsavory in the cold air.
Normal schedule of events in Charlotte South this week. Don’t forget 2nd edition of Kevlar Friday at 5:45am at CDS. And Strange Brew with his 1st QIC effort at The Matrix Monday morning. Look forward to hearing the accounts from all the pax who hit the Convergence.