27 pax posted for a BeatDown and YHC had 2 objectives for this morning’s gloom; 1) Deliver a workout worthy of living up to the #F3Hydra multi-headed beasts name and what we’ve come to expect when we post on Thursdays, and 2) Introduce 2 variations of a new exercise to try to slow down Run Stopper’s insane burpee cadence and speed. This is how it all went down:
The Thang:
Run around the front of the school to the opposite parking lot as I hear call outs of “Mall Cop, you’re heading the wrong way! We usually run the other direction!”
Quick COP:
SSH x 25
Squats x 20
Merkins x 15
Enough of a warmup, mosey to the concession area and find a picnic bench, retaining wall, or bleachers for an exercise to try to slow down the insane BEAST (Run Stopper).
Round 1: The Hand Release Box Jump Burpee x 15, go down to the plank position of the burpee and do a hand release merkin, then come up and perform a box jump up onto a bench.
Round 2: The Double Merkin Box Jump Burpee x 15, at the plank position of the burpee do 2 Merkins, then come up and perform a box jump up onto a bench.
Mosey over to the large field between the baseball diamonds where YHC had shown up early to lay out 4 cones 33 yards apart for a total right at 100 yards.
YHC wanted to bring a taste of an early #F3FastTwitch workout that Sprague had Qed to the pax. Sprint all you’ve got 100 yards x 10. YHC timed it to where every 20 seconds we started the next sprint. So if it took you 13 seconds to sprint the 100 yards you would have 17 seconds of recovery time.
Line up along the first cone for the 100 yard Beast, 6 of the exercise called at each of 6 cones.
Round 1) Merkins
Round 2) Squats
Round 3) LBCs
Round 4) Carolina Dry Docks
Round 5) Flutters
Round 6) Burpees
Partner up for some core work with 10 MOM. In honor of Egypt posting at Hydra this morning now that he lives closer to our AO, YHC felt it was time to introduce the Hydra pax to an exercise that Egypt and Malko introduced to me a year and a half ago at Armor. We had a visit from The Granny! This isn’t your normal sweet granny that we all love that knits and bakes, etc… No, this is a mean, old, relentless lady who won’t let up on the pain! Partner 1 planks holding Partner 2’s feet. Partner 2 does AMRAP (As Many Reps As Possible) old fashioned sit-ups for 30 seconds, then holds upper body in a 45 degree angle with your arms crossed for 15 secs, look up to the sky for another 15 secs, hold your arms overhead for 15 secs, bring your arms back in crossed over your chest for 15 more secs, then end it with 30 more secs of AMRAP sit-ups. FLAPJACK.
Flutter x 25
Dollies x 20
COT
Naked Moleskin:
Great muggy, warm morning for a workout this morning and this one was sure to make you sweat! There were no 10 counts today as YHC wanted to keep it moving with an up-tempo, non-stop pain today. It did pay to be a winner and early finisher on the Beast to get a couple seconds rest as YHC called the next exercise and off we went as soon as the last pax finished the last rep of the previous round.
We all know how good & fast Run Stopper is at performing burpees , so YHC thought I would try to slow him down with the new box jump burpees. All I did was slow the rest of us down as he was done both rounds with his 15 by the time everyone else finished their 10th! We have the women of the Reebock Crossfit to thank for that one as I couldn’t help but notice them performing the box jump burpees as I walked out the Mint Street Parking deck to my car last week to drive home after work.
It was great having Egypt (Best Nickname in All of F3 by the way) out with us this morning, as well as Starfish from the Winston Salem Pax in town with us.
Announcements:
Spearhead Memorial Ruck this weekend at 7:00 in the University Area, look for the announcement on teamspearhead.com. If you can’t attend you can still contribute to the foundation set-up for the family.
Day Zero 1 Year Anniversary this Sat with The Rock and O
Memorial Day Convergence at Symphony Park in South Park on Monday.
If you’re interested in the BRR please see Baracus as there may already be a spot on one of our Area 51 teams and there are sure to be a couple of injuries leading up to the race.
15 Pax ventured forth into the Gloom to punch their downPAINment in the mouth and it went something like this:
The Thang:
Mall Cop Lead:
Run to the soccer pitches for COP:
SSH x 25 IC
Imperial Walker x 25 IC
Squat x 25 IC
Mountain Climbers x 25 IC
CDD x 25 IC
Turn around and line up at the base of the hill for 7’s with burpees at the top, Jump Squats at the bottom.
Line up along the sideline for burpee broad jumps x 50 yards.
Mosey to the picnic tables under the trees for 3 sets of: 20 Dips, 20 Jump-ups / Step-ups, 30 LBCs.
Mosey to the Entrance 4 Hill for: Round 1) Lunge Walk Down, 20 Burpees at the bottom, backwards Lunge Walk up the hill, 20 Jump Squats at the top.
Round 2) Bear Crawl down, 20 squats, Bear Crawl up, 20 Merkins.
Hand-off to Strange Brew for his Q:
Naked Moleskin:
Mall Cop: My apoligies to the pax and especially to Strange Brew, my co-Q for not getting this backblast posted last weekend. I guess its better late than never. Special thanks to all the pax that brought canned goods or contributed money to buy canned goods for the SPEARHEAD Brew Ruck II. Great job as we donated 105 cans.
Strange Brew: Always a special honour for YHC to Q at the Rock, the original FNG post. Was a pretty strong group out there this morning, so cool to have Dora amongst the pax, always great to see him pushing the form example. Glad Abacus came out after a solo post at A51, well done not to let the morning go to waste, welcome at the Rock anytime.
12 Pax through caution to the wind and left the comforts of the warm fartsack to venture forth into the cold, soggy gloom to put a downPAINment on the day. Who knew we still loved to splash around in the mud puddles like we did when we where kids? Oh yeah, 500 of us did just that last weekend. Well we did it again this morning and it went a little something like this:
Baracus on Q
Jog around parking lot to the front of the activity center
COP
SSH x20
Merkin x20
Squat x20
RING OF FIRE
“Ring of Fire” PAX forms a circle and gets a number assigned. Follows the sets below. Number is called, participant sprints around the circle and returns to his spot, participant then leads PAX in his number for assigned exercise. Repeato until all members of the PAX have gone through.
Example: PAX does Bear Crawl in a circle until #1 is called, #1 runs around circle, returns to spot and leads PAX in 1 Merkin, PAX continues Bear Crawl until another number is called
Set 1 – Bear Crawl with Merkins
Set 2 – Lunges with Air Squats
THE BEAST
PAX performs 6 exercises, 6 sets, at 6 reps per set.
Example: PAX runs to first station, performs 6 merkins, runs to second station, performs 6 merkins, runs to third station, performs 6 merkins, then returns home stopping at station 2, 1, and the start (performing 6 merkins at each stop).
Set 1 – Merkin
Set 2 – Air Squat
Set 3 – Heels to Heaven
Set 4 – Burpee
Set 5 – Lunge
Set 6 – LBCs
Handoff to Mall Cop
Long Indian Run along the perimeter of the Church property out to the corner of Rea & Hwy 51, audible to leave the comfort of the sidewalk to continue the run slushing through the puddles in the front field. Continue around to the back of the church and out onto the baseball field.
Time for a little #GRC943 mini Welcome Party re-enactment (if you weren’t already wet from the rain, you certainly are gonna be wet now!):
Pax form 2 Ranks, For 7 minutes YHC would call out a command for the pax to do, in the water logged outfield in the puddles. Forward – pax would forward lean and do Merkins, Backward – pax would lie on their six and do flutter kicks, Roll Left, Roll Right, Up – Pax would run in place. YHC would continue to call out these commands in various order and for varying times. (Crowd Favorite) Pax threatened mutiny! More on this in the Moleskin.
Mosey over to the Entrance 4 Hill for backwards lunge walk down, backwards lunge walk back up, 10 Burpees at the top.
Mosey over to parking lot for Dolly x 20, Freddie Mercury x 20, Flutter x 20.
Jail Break all you’ve got back to the virtual shovel flag.
COT
Moleskin:
What a morning to get out and exercise the body! While at first it sucked and the warm fartsack sounded like a better alternative, all 12 real men got to have fun playing in the muddy puddles in the middle of a cold rain storm, get a great workout, and have fun in the process with some 2nd F with great friends!
Welcome to FNG Surfer Girl! Great job and we hope to see you out in the gloom again soon.
Baracus tried to kill our sholders and legs with the Ring of Fire and graciously called an audible to head over to run The Beast. It’s pretty bad when you look forward to running the BEAST rather than 1 more circuit in the Ring of Fire.
YHC was saving part of our #GRC943 welcome party exercises for just the right time and this morning was it with the cold water logged field. I hope the pax enjoyed it as much as we did during our Challenge. Checkpoint and Cotton Mouth had great flash backs to that cold wet night at the USNWWC. YHC cut it short to 7 mins as I had planned on running it for 10, however the talks of a mutiny started rumbling amongst the pax with a fireman carry of Mall Cop and toss over the fence into the holding pond.
Announcements:
Sign-Up for F3 Golf on 5/29! It will be a great time with lots of good 2nd F and all Area51 Pax are encouraged to participate. You don’t have to have a foursome as you can sign-up yourself and be paired with others for a group.
New 3rd F during lunch to launch soon in Ballentynne at Moe’s.
New Base Camp style lower intensity workout to start on Thursday, May 1st at Matthews Elementary.
Until Next Time!
With the shovel flag firmly planted 10 pax ventured forth out into the gloom for their weekly Saturday downPAINment. Little did 9 of them know they would be swinging around brick pavers all morning like masons. It went a little something like this:
The Thang:
YHC yelled follow me and we quick moseyed to the end of the parking lot and circled back around to YHC’s car to fetch our 2 little brick paver friends for the morning as the collective sighs of the pax ensued. Now the real follow me with a quick mosey out to the front fields in front of Calvary for a warmup with our bricks in hand:
SSH x 30
Push/Press x 30
Imperial Walkers x 30
Man Maker Merkins x 16
Combination of slow & regular squats x 30
4 Corners Brick Mason Style: YHC had set-up 4 cones in a large square with the cones a little more than 100 yards apart and we broke up into 4 teams.
Round 1: Corner 1 Push/Press w/ bricks x 30, Corner 2 Man Maker Merkins x 16, Corner 3 squats with bricks, Corner 4 LBC’s w/ bricks over chest x 30, run back to cone you started from then out to middle of the square for various planks.
Round 2: Drop your bricks for this one, Corner 1 Carolina Dry Docks x 30, Corner 2 Diamond Merkins x 20, Corner 3 Jump Squats x 30, Corner 4 Flutter Kicks x 30, sprint to cone you started at and then to center for various planks.
Round 3: Repeat Round 1 with your bricks.
10 minutes of Mary in the center with each pax leading a core exercise of their choice. We did Flutter, Dolly, LBCs, Cumberland County Viaducts L & R, Prarie Fire Mary (Leg Throws), J Lo, Dying Cockroach, Walking Planks. & 2 others YHC can’t remember.
Lunge Walk 50 yards and run out to THE ROCK (10 ft tall) at The Rock for a little Mud Run prep team work up and over the Rock.
Mosey over to the entrance 4 hill and sprint down hill with your bricks and backwards lunge walk up.
Drop bricks off to the side and Lunge Walk down and Bear Crawl up the hill.
Pick up bricks and mosey over to the 3rd base line for 10 Burpees OYO with your bricks. Mosey over to the dugout fence for Peoples Chair / Push Press combo with your bricks.
Jail Break back to the shovel flag.
COT
Moleskin:
Great job by the pax today as YHC wanted to get in some running between various sets of exercises as a Mud Run prep simulation. It’s always fun to do a little team work and climb THE ROCK as well in a 10 ft Wall simulation.
Welcome to F3 to our FNG Brian K. (Dr. Noles), great work out there and we hope to see you out in the gloom many times in the future!
No new announcements this week, just be on the lookout for next weeks workout as several of our Saturday workouts converge at The Rock while some of us do the USMC Mud Run. The beatdown will be curtousy of Run Stopper.
Posted by Mall Cop on behalf or Iron Horse & Tadpole.
17 jubilant party go’ers formed the PAX to celebrate the birthdays of Iron Horse (53, “I’m not dead yet!”) and Tadpole (17, passionate HATE).
Iron Horse begins on Q:
COP Warmup:
SSH x 15
Mountain Climber x 15
IW x 15
Bored with that – mosey to the soccer hill for a more proper warm-up.
Partner up.
P1: Run up hill, 10 derkins, Run down hill, 10 irkin (incline merkins). Repeato until P2 returns.
P2: Run the full field, stopping for 5 burpees in the middle. At the fence, 10 x groiner, 10 by fence pushups (?). Run back, stopping for another 5 burpees in the middle.
Flapjack
Rinse and Repeat.
Mosey to pavilion for Active Rest.
3 rounds of 8 exercises, 30 sec on, 15 sec off:
– Man-makers
– Bench Jump
– Decline Merkin
– People’s Chair
– Irkin
– LBC
– Dips
– Squat to Bench
Hand-off to Tadpole( Six minutes late)
Mosey onto field:
-10 inverted merkins while partner held feet
-10 Partner Squats
-10 Partner Merkins
-Attempted caterpillar merkin
Line up in center of field for partner runs
-Partner 1 wide merkins while partner 2 bear crawled down and sprinted back; flapjack
-Partner 1 flutter while partner 2 lunge walked down and sprinted back; flapjack
-Partner 1 mission impossible while partner 2 dragon crawled down sprinted back; flapjack
-Wheelbarrow down and back; flapjack
Finish with a sprint back to the cars and a happy birthday 53 burpees in honor of Iron Horse(unanimous audible)
Moleskin:
Great work by all the pax today with this smoker! Most the pax thought Iron Horse had officially gone senile in his elder age with his 3rd round of Tabata exercises as he was going 6 mins over his time limit. Very creative work by he and Tadpole although some of Tadpole’s called partner exercises were a bit ambitious! Happy Birthday to the old man (respect) and the hate/hate/hate!
The Qs were like twins out there today, the only question is who was Danny DeVitto & who was Arnold?
Wow it was cold this morning, but 17 of the faithful pulled themselves from the comfort of the warm fartsack to put a proper #downPAINment on the day on the frozen tundra!
The Thang:
Mosey to the South Parking Lot for a brief COP:
SSH x 20
Imperial Walkers x 20
Mt Climbers x 20
Mosey to the entrance 4 hill for some hillwork:
Round 1) Lunge Walk down, Backwards Lunge Walk back up (Crowd Pleaser), 30 Squats at the top and plank when done.
Round 2) Sprint down, Bear Crawl Up, 30 Carolina Dry Docks at the top and plank when done.
Round 3) Sprint down, Sprint back Up, 15 Burpees at the top.
Line-up for Indian Run around the parking lot picking up 4 cones continuing on to the soccer pitches. Bug Eater (still at this point) lead the pax in Prarie Fire Mary while YHC places the cones 20 yards apart.
The Beast (extended 40 min version): Sprint to each cone and perform 6 of exercise called unless an audible for a larger number at each cone (3 cones down & 3 back). We did so many rounds of The Beast this morning I’m going to try to recall to the best of YHC’s recollection:
1) Merkins
2) Jump Squats
3) Carolina Dry Docks
4) Sister Mary Catherines
5) Merkins
6) Squats
7) LBCs
8) Carolina Dry Docks
9) Lunges
10) Lunge Walk to each cone w/ Merkins
11) Bear Crawl to each cone w/ 10 LBCs
12) Diamond Merkins
13) LBCs
14) And we did several other exercises I can’t recall off hand.
Mosey over to the picnic table benches next to the kitty litter for as many sets as you can get in during time remaing of: 20 Dips, 20 Jump Ups/Ste Ups, 10 Derkins, 40 LBCs.
Run it back to the shovel flag for COT
Moleskin:
It was down right cold this morning to the point that the soccer pitches were literally frozen with the remaining rain soaked soil and dew. If you didn’t have a good pair of gloves on in the gloom today your fingers were hating life! Great group of guys today that usually post at various different Saturday workouts. Strong work by all! Especially Lobster Roll and Uncle Leo as they continually blew the pax away during The Beast!
There may have to be a rename in order for our lovable Nebraskan friend. All through The Beast workout it sounded like we had either a Bug “Zapper” or a Bug “Fogger” rather than a Bug Eater. He punched his card so many times eating bean burritos last night that he gets a free one every day this week! No wonder everyone kept moving farther away from you brother! We kid because we love! And Kotters to our brother Cheese Curd as it was great to see you out in the gloom today.
Great showing and support at the Ft. Mill Convergence and the Joe Davis 5k today. The results are in for the Joe Davis 5k and several of our Area51 pax placed in their age brackets and many more had great times for the 5k. Be on the lookout for that Backblast.
Announcements:
Sign up for the Lone Survivor movie private F3 Area51 showing for Friday night 1/10/14. Make sure to bring cash as they won’t be accepting debit or credit cards for the combined movie ticket and our private booking fee. Sat 1/11/14 we will perform The Murph at all Area 51 workouts. Day Zero and The Rock will converge and launch from The Rock for the workout.
Until Next Time
(Mall Cop posting on behalf of Gummy)
25 Rock & Ascent pax (including 1 FNG) converge at The Rock for some frigid partner work led by Gummy.
The Thang:
Warmup
Easy jog around parking lot
SSH x 25
IW x 20
Slow Squats x 20
Mountain Climber x 20
Mosey to rock pile
Partner up and pick a respectable rock
Partner 1 runs to Park & Ride sign and back (200yds) while partner 2 does exercise, flapjack, plank until all are done
Exercises – curls, squats, overhead press, lunges, triceps
Catch me if you can around church
Partner 1 runs towards the fake grassy knoll in front of the fitness center while Partner 2 does 10 merkins then chases down Partner 1. Flapjack and repeat until both partners make it to the grassy knoll and back to the rock pile.
Return your rock to its home.
Mosey to the bottom of the hill by the soccer fields with karaoke left, right, and backwards runs.
Partner work
1. 20 full situps while partner planks and holds your feet, flapjack
2. 25 hand slap merkins
3. Prairie fire mary to 10, flapjack
4. Decline merkins with feet on planking partner x 20, flapjack
5. Wheelbarrow up hill, walk back down, flapjack
11s on the Jacobs Ladder hill with burpees at the bottom and jump squats at the top (it looks so harmless in print)
Mary (Flutter, Dolly, Rosalita, Protractor, LBCs, Freddie Mercury, Maktar-n-Jai)
Moleskin:
Last time I (Gummy) Q’d at the Rock, I cut the warmup short because I’m not the best cadence counter. After a Peter Brady voice crack during this morning’s more traditional warmup, I’ll go back to the condensed version next time.
The guys from Ascent made the climb up to The Rock this morning and proved that they’ve been doing good work over the past several months. They hung right with the group.
Great turnout for a pretty cold morning. We were rewarded with a beautiful sunrise and a good workout. Thanks for the privilege of leading the workout.
(Commentary From Mall Cop): Observations from today – Hops & Hannibal where making short time of the partner sprint/rock work. YHC took off on the first one put Hannibal had me on all the rest. Great work by Tadpole and Agony as well. And during the 11s on the Hill Intel was crushing the rest of the pax! T-Claps brother on a solid post! Great Q Gummy!
Welcome to F3 for our FNG Prohibition, strong work! Hope to see you back out in gloom many times!
Announcements:
1/1/14, Wed Convergence at South CLT Middle School where Death Valley meets.
1/4/14 Sat convergence in Ft Mill and Joe Davis 5k run. Still time to sign-up and we encourage you to support Rock Thrill’s family as they lost his brother to substance abuse several years ago. The proceeds go towards a couple of agencies in the area that assist individuals struggling with substance abuse. If you are unable to go but still want to post to a workout The Rock will still be meeting with Mall Cop on Q.
Jan. 10th & 11th, 1st & 2nd F combo with private viewing of the movie “Lone Survivor” Fri 1/10 at Cinnebarre at the Arboreetum and the running of “The Murph” workout Sat 1/11. Day Zero will be converging with The Rock for The Murph. Sign-up via the link in the email or on the website under our Area51 / CLT South page.
9 pax posted for a football themed daily downPAINment. Here’s how it went down:
The Thang:
Grab the football and tee and quick mosey to the football field for warmup:
No COP, rather LOP (Lines Of Pain) facing the QIC
SSH x 20
IW x 20
Up / Downs, Up / Down roll Left, Up / Down roll Right
Mosey over to the 7 man football sled. Push 100 yards to other end zone rotating positions every 15 yards. Turn the sled around and repeat back down to other end zone for total of 200 yards. (Crowd Pleaser)
Mosey to the 10 yard line for Combo work (exercise called while each pax takes a turn attempting a field goal).
Round 1: Exercises in between while waiting for pax to kick where Squats & Lunges. Successfull field goals resulted in all pax doing 5 Burpees, Unsuccessfull field goal resulted in all pax sprinting to other end zone and back.
Round 2: Exercises in between while waiting for pax to kick where Merkins, Flutters, LBCs. Successfull field goal all pax continue doing exercises called, Unsuccessfull field goal resulted in all pax sprinting from the 10 yard line to the top of Grandma Mountain and back. (Crowd Pleaser #2)
Mosey over to the bleachers for 3 Sets of Step Ups x 20, Dips x 20, Derkins x 15 (Declined Merkins).
Run it out back to the parking lot.
COT
Moleskin:
Great work by all the pax today! I don’t know about you but I was smoked by the end with all the 200 yard sprints and sprints to the top of Grandma Mnt. At the end as we jogged back to the parking lot YHC called for a jail break if you’ve got it and the only 2 takers were Fletch and Lobster Roll, strong work fellas! I should have had the 2 of you push that sled some more. T-Claps also to Rivet and Spandex for continuing to post several times a week since starting about a month ago, you guys are getting stronger and faster with each week so keep it up!
So some of us can kick field goals and some of us clearly need some practice. YHC wasn’t sure how many penalty runs we would have this morning but it turned out we had 11 penalties out of 18 attempts. Great for the workout, but not for bragging rights. Baracus and Spandex led the way with making both of their attempts. Mr. Brady, Lobster Roll, and Rivet all made 1 out of 2. Then we had Twister, Fletch, Lab Rat and YHC (Mall Cop) all with a big fat goose egg! This workout will return at some point so we should all practice in the neighborhood with our 2.0s!
Announcements:
Special Prayer for the family of one of our own from the North Clt Pax, as IHOP “John Powers” went home to be with our heavenly father yesterday. Let’s keep IHOP’s family and our North Clt brothers in our prayers as they go through this tuff time, especially during the Christmas Season.
Skunkvergence on Christmas Eve, Tues 12/24, at 5:30 for a 1 hour beatdown from Tiger Rag with a coffeetiria aftwerwards at Panera afterwards at the Arboreetum. Be there or be square if you aren’t traveling out of town!
Start giving a serious thought to participating in the BRR (Blue Ridge Relay) as Baracus is Qing the effort this year and we will need to start signing up some teams in the late Jan / early Feb. time frame. Any pax currently participating in F3 can do it with a little training and it is a blast! We won’t lie, the running sucks, but the fellowship and the personal accomplishment is well worth it! CSAUP
Until Next Time!
(Posted by Mall Cop on behalf of Hannibal)
8 pax left the fartsack to enter the somewhat warm and misty gloom to put a downPAINment on the day to finish an hour later a little cold and wet.
The Thang:
Warm up jog to the launching pad in the North parking lot
COP: SSH x 35, Imperial Walker x 25, Mountain Climber x 20 & hold plank, Peter Parker x 20 & hold plank, Parker Peter x 15.
Mosey to middle of all the soccer pitches for:
Starfish Round 1:
Burpees x 7
Run to Corner #1 – Merkins x 20
Run to Middle, 7 Burpees
Run to Corner #2 – Lunges x 20
Run to Middle, 7 Burpees
Run to Corner #3 – Carolina Dry Docks x 20
Run to Middle, 7 Burpees
Run to Corner #4 – Squats x 20
Run to middle, 7 Burpees
Starfish Round 2:
Burpees x 5
Run to Corner #1 – Diamond Merkins x 15
Run to Middle, 5 Burpees
Run to Corner #2 – Sister Mary Catherines x 15
Run to Middle, 5 Burpees
Run to Corner #3 – Widearm Merkins x 15
Run to Middle, 5 Burpees
Run to Corner #4 – Prisoner Squats x 15
Run to middle, 5 Burpees
Indian Run around perimeter of Soccer Pitches and up to the pavilion.
People’s Chair – 30 Secs arms by side, 15 secs arms out front, 15 secs arms over head, 15 arm raises.
Rinse and Repeat People’s Chair
Bench Pain Stations: Declined Merkins, Jump Ups, Dips (Round 1 – 20 Reps, Round 2 – 15 Reps, Round 3 – 10 Reps)
Mosey to South Entrance 4 Hill, jailbreak halfway.
Hill Work:
Jog down, Lunge walk back up
Jog down, backwards Lunge walk back up
Jog down, Bear Crawl back up
Hand off to Mall Cop for 6 MOM:
Circle up on pavement for: Flutter x 20, hold it 6 inches, Dolly x 20, LBCs x 15, Cumberland County Viaducts x 10 Left & x 10 Right
Naked Moleskin:
From Mall Cop: Small but great group today in the gloom as we started out at 60 degrees and ended the workout around 49 degrees! T-Claps to Hannibal for stepping up today for his virgin Q as he was asked late in the week to Co-Q. You did a fantastic job brother, like you had been counting in Cadence for years. Hannibal asked YHC if I was ready to take over at the half-way point, but he had a much bigger weinke and was just starting to get on a roll. YHC promised to lead Mary at the end and Hannibal kept on going just the way his namesake did on the A-Team. “I Love It When A Plan Comes Together!”
17 pax got out of the fartsack to post for a special first time Q by Tadpole on a balmy November morning.
The Thang:
Tadpole’s Lead:
Jog to the launching point for COP:
SSH x 30
Merkins x 15
LBC x 30
Squats x 20
Mosey to the soccer pitch and line up along sideline:
Dragon crawl to other side (audible half-way through to Lunges)
Partner up for wheel barrow down, flapjack back.
Deadman drag down, flapjack back.
Sprint down, 10 burpees.
Mosey to covered concession area for circuit work on benches.
Circuit 1 – 3 sets of Merkins x 10, Dips x 10, Jump Ups x 10.
Circuit 2 – 3 sets of Diamond Merkins x 10, LBCs x 10, Dips x 10.
MOM – Flutter Kicks, Dollies, The Protractor.
Handoff to Mall Cop:
Indian Run out to front of campus stopping to pick up 4 cones in the parking lot.
Spread the cones 20 yards apart for The Beast Workout: sprint to next cone and do 6 reps of the called exercise at each cone.
1) The Merkin
2) Squat
3) Carolina Dry Dock
4) Lunges
5) Burpees
6) Suicides to each cone
7) 20 Jump Squats at cone 1, sprint to last cone for 10 Burpees, sprint back
8) LBCs
9) Flutters
Indian Run back dropping cones off in parking lot.
Stop about 40 yards away and burpee broad jump to the shovel flag.
COT
Moleskin:
It was awesome having a 16 year old, bright, strong, young buc lead us in his first Q. Great job Tadpole! We all know your aspirations of becoming a speacial forces soldier and you already have a natural instinct in leading a group of men as seek in todays workout. And great job by all the pax today. Welcome to F3 to our FNG “Ponzi”, we look forward to seeing you out at more workouts in the Gloom soon.
Blue Mold set the bar today for multi-tasking as he was on-call and answering emails and texts during the workout. I’ve never seen a pax peck away at a smart phone while running and doing merkins the way he did.
We had to exit the circuit work that Tadpole lead us on as quickly as possible as a certain pax who will go un-named, Hops, had some rather toxic farts in the middle of his diamond merkins. “Man did something die around here?”
Special thanks to Hannibal for the prayer as we left the COT.