Dumbbell Tabata & Jump Rope Beatdown
23 pax went Old School this morning back to our early days of Skunk Works to make a downPAINment with a dumbbell tabata, leaving our kettle bells at home, and tapping our inner Rocky with the jump rope!
Warmup – SSH in cadence x 30
The Thang:
Dumbbell Tabata – 3 minutes total each exercise broken up by 30 seconds doing exercise then 30 second static hold x 3. In between each exercise we jumped rope for 1 minute straight.
Exercises / Static Hold:
1) Squat – Bicep Curl Combo / Sit in low squat with arms in 90 degree curl position
Jump Rope 1 Min.
2) Shoulder Press / Hold weights overhead w/ arms straight
Jump Rope 1 Min.
3) Tricep Extension – Tricep Kickback / Hold arms with weight overhead with arm in 90 degree tricep extension position
Jump Rope 1 Min.
4) Merkins / Plank
Jump Rope 1 Min.
5) Lunges alternating legs / Low squat hold with weights.
Jump Rope 1 Min.
6) Bicep Curls / Hold arms out in 90 degree Curl Position
Jump Rope 1 Min.
7) LBC / Hold in 45 degree angle
Jump Rope 1 Min.
8) Flutter 30 Sec / 6″ Hold / Dolly 30 Sec. / 6″ Hold / Rosalita 30 Sec. / 6 “Hold
Jump Rope 1 Min.
9) 20 Burpees on your own
Jump Rope 1 Min.
10) Regular Plank, Right Leg High, Left Leg High
Jump Rope 1 Min.
COT
Moleskin:
Great work by all the pax this morning, I know this one whipped YHC! I wanted to go Old School back to our early Skunk Work days of doing Tabatas with either dumbbells or center blocks, but wanted to kick it up a notch with the cardio by doing jump ropes between each exercise. Loved the comment by Chum when he asked what the h*ll us who Q do late at night while we are thinking up all these crazy exercises! We will definitely be seeing this one again!
YHC was looking for Haggis to show up with his trailer hitch to his Jeep or Jamboree with his bottles of bleach to work out with but where no shows. We did however have a pax show up with a square combo weight that looked like a car battery, just can’t recall who it was.
And don’t look now but Matlock only missed the 30 SSH to open up with! You’re almost on time now brother, making strides!
Donkey Kong vs The FNG Takeover
31 pax, including 9 FNGs (yes that is 9!) start the day off right at The Rock for a little leg work mixed in with a couple of burpees!
The Thang:
Mall Cop Lead:
Jog around the church parking lot and circle up for COP all in cadence:
SSH x 30
Imperial Wokkah x 25
Squat x 20
Slow Perkins (perfect Merkins) x 10
Lunge Walk 30 yds, then mosey to baseball outfield and partner up (size does matter) for:
Partner Piggy Back Squats x 10, Flap Jack
Partner Plank Decline Merkins x 10, Flap Jack
Repeato for both
Prarie Fire Mary – Partner Leg Throws x 30 Right, Left, Center
Lunge Walk, Backwards Run, Karaoke Left, Karaoke Right across parking lot to picnic table benches for:
4 Sets of Step-ups x 15, Squats x 15, LBCs x 15.
One more set of Squats x 40, then handoff to DK.
Donkey Kong Lead:
- Another great day at The Rock with 9 FNGs, 6 sons (2.0s) and 3 strong and brave men! Welcome brothers, today was what F3 is all about. Great 1st F workout, much 2nd F Fellowship with many guys cheering each other on, and a great prayer to close out the morning prior to coffeetiria. The men of The Rock are showing great leadership and setting a great example to our sons and families. What an awesome site to see our younger men embracing the workout and giving it their all. You boys did a great job and we look forward to seeing Sidecar, Dan-O, Barqs, Hot Shot, Crossbar, and Laser Beam out in the gloom again! A special welcome to our Adult FNGs Duff, Goon, and Moon River. We are glad you came out and look forward to you making many more downPAINments on the day with us on a regular basis!
- YHC (Your Humble Correspondent) talked with DK last night to make a plan for the workout. I wanted DK to lead whatever he wanted as this was going to be his morning. After hearing what he had planned YHC decided to go a little easier on the first half of the workout, however I just walked down my stairs prior to typing this out and think the leg work accomplished what it was supposed to! Can you say sore tomorrow! We’ve done 100 burpees in a workout before, but 110 in a 30 minute period mixed in with so many pain stations in between caused many Unsavory and FEBA calls today! Nice job Donkey Kong on a solid lead. We look forward to you leading many more workouts at The Rock!
- Namarama was once again classic with Chuck-E Cheese 2.0 being named Laser Beam! Sorry brother but you can’t rename yourself! And its always cool to see a nick name develop from a classic comedy like Fletch. I’m sure Moon River is a great Intern, but I’m not sure I would want to see him for my next checkup, #sausagefingers!
- Hope everyone has a Blessed Easter Weekend as we reflect on the love and grace that our Savior showed almost 2,000 years ago. The only perfect and righteous man to ever step foot on earth willingly gave his life so that sinners like you and me can be seen as righteous in the eyes of our Father, if we profess to believe!
Hey, You’ve Got A Headlight Out
The Shovel Flag was planted and 10 Pax braved the brisk / breezy gloom to get their run on at Devil’s Turn.
Haggis and Purple Haze launched around 5:20 to get in their 6 miles. YHC and Skywalker where both planning on launching at 5:15 for the Colossus heat, however both of us were running late this morning and had to launch with the Jack Rabbits at 5:30 for a quicker paced 4 miler. In addition to the 2 of us, the other 4 milers today included Donky Kong, Stone Cold, The Drill, Acqua Fresh, Chum, and Joker.
Moleskin:
It was great having Joker out with us today as he has been battling some injuries. An injury riddled Joker is still fast and strong. Nice work brother and we’re continuing to pray for your healing.
As DK comes pulling into the parking lot and starts walking over to join the group, Stone Cold proceeded to inform DK that he has 1 headlight out. With a puzzled look on his face DK looks down at his chest trying to figure out what the joke was about. No joke brother, we’re all just looking out for eachother, although it did turn into a funny encounter!
We had half (6 pax) of our Charlotte South BRR team out training this morning at Devil’s Turn. Where are the rest of you at? Hope you’re putting in some miles! We have right around 5 months until the race which is plenty of time to get into running shape. YHC for one needs to start stretching the distance and putting in 1 more run per week. Be on the lookout over the next couple of weeks for trainging runs and logistical information as we begin to organize for the event.
Prayer Request are plentiful right now and starting #1 with OLB and his family as they mourn his passing. Please see the write-up by OBT on the website for information regarding the services, a memorial workout at Core this Sat., and an opportunity for all of us in F3 Nation to make a donation to a scholarship fund for his children. Prayer requests also go out for Ray Charles who had knee surgery this week, injuries for Joker and Skywalker, Matlock’s daughter, Tiger Rag’s daughter, Ice Hole’s daughter and several others.
Until Next Time.
The Murph – Followed By, The Stacked Partner Push Ups You Do At Home, Should Stay At Home!
What an Awesome day in the Gloom! 18 Strong Pax take on The Murph in record time at The Rock, followed by extended COP!
The Thang:
The Murph, you know the drill, 1 mile run from Calvary Church to McAlpine Elementary swing set and railings, followed by 10 sets of (10 pull-ups, 20 Merkins, 30 Squats) followed by a 1 mile run back to The Rock at Calvary.
The Charlotte South Pax are getting stronger and faster as we obliterated our prior Murph times. Times today ranged from right at 27 minutes to 34 minutes! Strong brothers, strong!
30 MOM / COP:
We did so many exercises in this 30 minutes I can’t even remember them all. I think we did just about everything we ever fit into all our F3 workouts including:
Flutter, Rosalita, Plankarama, Maktar N Jai, Dolly, 6″ Holdem, Protractor, Cumberland County Viaduct, LBC, Imperial Walkers, Running w/ Scissors, SSH, Merkins, Wide Arms, Diamonds, CDD, Burpees, Sprints, Monkee Humpers, and the crowd favorite? (or least favorite) the exercise Run Stopper proclaims to do at home w/ the M, Stacked Partner Merkins (See Picture Above).
COT:
This was a great morning at The Rock as all the Pax blew away our times on The Murph leaving 30 minutes for YHC to fill for the workout. YHC thought it would be a great idea to keep going around the COP and have each pax lead us in the next exercise of his choice. This was a lot of fun and provided much 2nd F during the workout! It also gave some of the pax who haven’t had a chance to step up and lead the opportunity for 1 exercise. Great job by all!
What can I say about Run Stopper’s partner stacked Merkins? Not much except we were all greatful there were no face plants on the parking lot! Partner 1 gets into a plank and partner 2 puts his feet on partner 1’s shoulders, and then puts his hands on partner 1’s ankles and assumes a stacked plank. Then partner 1 does 10 merkins! These were super difficult, but more than anything they were awkward, especially after Run Stopper’s caveat that he and his M practice these in the bedroom! Hey brother, it’s like Vegas, what goes on in the bedroom stays in the bedroom. We were all glad no paritioners drove past in the church parking lot during this exercise as well as when we did the monkey humpers!
It was great having Ray Charles out in the Gloom with us today as he has had a knee injury and will have surgery in about 2 weeks. Strong work and great idea bringing your Mt. bike out for both of the 1 mile runs during The Murph. Many of the pax offered bribes to hitch a ride on Ray Charles’ handlebars but he resisted all offers. We’ll be praying for your surgery and quick recovery.
Great prayer by Header to send us out, and please remember Ray Charles’ prayer request for his family friends and the loss of their son on the same week as their daughters wedding.
Announcements: Sign up for the Spartan Sprint on 3/24 at the White Water Center! It will be a blast and all South Charlotte Pax that go through our workouts are ready for it and should post!
YHC is our F3 Gear Store Q for our region and most of the regions have already designed and purchased, or are in the design process for a workout region specific F3 shirt. We’re asking all South Charlotte Pax be thinking about a logo to go on the back of our workout region F3 Shirt. Please email YHC (Mall Cop) at jonmiller12@gmail.com with any ideas, sketches, colors etc by 3/15/13. YHC will accumulate all suggestions and we will put the best up for a vote, and then take orders for the winning design to be placed through the F3 Gear Store partnership with MudGear, created by Malkovich. We will be putting more info in our weekly PREBLAST newsletter.
Duet 6:5-7 “You shall love the Lord your God with all your heart and with all your soul and with all your might. And these words that I command you today shall be on your heart. You shall teach them diligently to your children, and shall talk about them when you sit in your house, and when you walk by the way, and when you lie down, and when you rise.”
Running with Kettle Bell…read the disclaimer
24 Pax left their fartsacks to make a #downPAINment on the day at Skunk Works!
The Thang: Partner up (#1 & #2)
Warm up:
KB farmer run- #1- fast walk to second parking lot (Hill ) /# 2 -5 merkens, run to catch up- flap jack
Side straddle hop /30
KB Mtn Climbers /30
Arm Circles / 15 each arm
3 Hill and Stair Stations:
Partner wheelbarrow up the hill / at top-Gentlemen Handshake Planks x20
Partner wheelbarrow up the stairs/ at top-Gentlemen Handshake Planks x20
Backwards wheelbarrow up the hill / at top- Gentlemen Handshake Planks x20
KB farmer run- #1 fast walk to start of loop / #2 10 squats, run to catch up
KB and running– lock KB above head while you wait for group to finish
* I am calling it a +/- 200 yrd run…couldn’t read the hash marks on the field
#1KB 2 hand swing /#2 run to last light pole and back
#1 KB Press / #2 run to last light pole and back
#1 KB Goblet Squats / #2 run to last light pole and back
#1 KB curls / #2 run to last light pole and back
#1 KB Triceps press (one arm or modify 2 arm) run to last light pole and back
#1 KB high pull / #2 run to last light pole and back
Rack’em and Stack’em -Mosey to the loop
6 mins of Mary
KB Greg Louganis x20
KB Roman/mason/Russian twist..if you would have let me go, I would have named it a few more times
J Lo’s x20 per side
Boat / Canoe
Naked Moleskin:
-Thanks to the PAX for opportunity to lead today and for the patience. Hopefully you could hear my instructions; I know the PAX got divided in the parking lot. I only needed my winkie once as I just couldn’t think of the name of the next exercise. Thanks Mall Cop for keeping me O2 deprived by racing me on every run…apparently someone thinks he’s Usain Bolt
-I saw every version of the backwards wheelbarrow today (thank Tiger Rag for this modification). I really liked it, however a demo would have been helpful. That said, I was impressed by all the modifications.
– Welcome the 3 FNG’s- hope to see you at more postings (sorry if I hacked your names)
ANNOUNCEMENTS
Blue Ridge Relay- Check it out on the Events section. Mall Cop is recruiting please let him know if you’re interested.
Happy Hour- NEW location…look for the tweet. I think it is going to be at Vinter Wine Market in the Arboretum 1800
Posted on behalf of Cheese Curd.
Is This Skunk Works Or The Rock?
Badge of Honor – Orange Puddle, We were taught a great lesson by a very brave and strong young man today – Don’t drink Orange Juice before an F3 Workout!
25 Pax posted in the brisk, frosty gloom for a little WIB Circuit and Bug Eater’s virgo Q. Common words as the pax exited their vehicles and saw the coupons YHC had brought was “Am I at Skunk Works or is this The Rock?”
The Thang:
Mall Cop Lead
Ask for volunteers to grab the 8 Kettle Bells and the 85 lb. heavy bag, grab the shovel flag, and head accross the parking lot to the soccer pitches for COP:
SSH x 30
Imperial Walkers x 20
Divide into 7 groups of 4 for a WIB (Workout In A Bag) Circuit for the next 28 minutes straight.
WIB Circuit: Teams line up in a single file line, Pax 1 sprint 300 yds (to the fence and back), Pax 2 perform the Kettle Bell Exercise Called for that round, Pax 3 & 4 perform the exercises called.
Round 1) Sprints / 2 Hand Kettle Bell Swings / Exercises: Merkins, Carolina DD, LBC, Squats
Round 2) Sprints / 1 Arm Kettle Bell Swings alternating arms as Pax 1 turns back at fence during sprint / Exercises: Peter Parker, Parker Peter, Merkins, Burpees
Round 3) Sprints /Goblet Squats / Exercises: Lost count about this point but believe it was Burpees, Burpees, Merkins, Squats
In addition: Team 1 started with the 85 lb Heavy Bag and each Pax took a turn throwing the bag over their shoulder for 10 squats, run up the Jaccobs Ladder Hill, 10 more squats, run down hill and pass to the next pax.
Bug Eater Lead:
Run to Yellow man (haha)
Partner carry
15 count Carolina dry dock
80-Yard Partner sprint / side straddle hops
20 count Merkin
80-Yard Partner sprint relay
20 count merkin
Plankorama: Regular, Right Arm High, Left Arm High, Regular
40-yard bear crawl / 40 yard crab walk, Rinse and Repeato!
1/2 mile Indian run around church
5 North Face climbers / merkin ladder
Run it out back to home base for COT
Moleskin:
T-Claps to Bug Eater for his Virgo Q and for posting for the 4:00 am GoRuck training at the Stonehenge site with Dolphin and then coming to dish out some pain and endure The Rock!
YHC must have heard about 23 times prior to launch today, “Is this Skunk Works or The Rock, what you got up your sleaves today Mall Cop?” YHC thought I would mix it up today with a little WIB Circuit for the first 30 min, and with Bug Eaters relays, Indian Run, and climbing North Face 5 times many of us were pretty much spent. Great work by all the pax today and T-Claps to Stone Cold, 49er, and Donkey Kong for sporting their Rucks and to Big League Chew for doning the new weight vest!
The picture at the top is a public service announcement to all by a very strong and brave Sand Bar. He was pushing and leading the pax on so many exercises that he pushed his OJ right out as well. This is nothing to be ashamed about and is a Badge of Honor Sand Bar. Thank you for coming out with your old man almost every week and showing us all how to put forth 100% effort. You sir are an animal and if you keep this up you’ll be the biggest beast on the soccer pitch and the football field!
It was great to have an FNG from out of town Cosmo (Brad Bloom) who is the executive and editor of Faith and Fitness magazine. You did great and look like you are already in a position to start up our next location of F3 up in Chesapeake, VA. It was also great to have Malko come down for our weekly #downPAINment.
Announcements -1) The official registration for the Spartan Sprint is now up on the web site. Please read through the artice and go ahead and officially register you and your EH’s from when we soft committed back in the fall. YHC committed for several spots back in the fall so if you didn’t then or have started F3 over the last couple of months and would like to run the Spartan Sprint please send me a Twitter DM or talk to me at the next workout.
2) The new F3 Race Jersey design is up on the website and there is an area for a soft commit if you want to order one. This is important so the Gear Team can know how many to request from the vendor. Please select your style and size when you make your soft commit.
Until next time! Aye!
The Burpee Pullup
23 Pax posted in the fridged gloom to start the week off right at The Matrix. YHC had 60 mins worth of exercises and only 45 mins to fit it all in so I warned in the Pre-Blast there would be no COP warmup.
So straight into The Thang we went:
Run accross the school to the field with the small track and line up along the sideline for:
1) Bear Crawl Accross Field 2) Burpee Broadjump 3) Crab Crawl 4) Sprint across field and back 5) Lung Walk Accross
Count off into 3 groups and run to the playground to rotate through 3 pain stations with a new exercise YHC has been dying to introduce to the Pax.
Station 1) Line up under a pull up bar for 15 Burpee pullups: Perform a regular burpee with the pushup and when you jump up grab the pullup bar to do a pullup (that is 1 rep).
Station 2) On right side of the median do 30 Carolina DD then sprint to the light post and back, plank when done.
Station 3) On left side of the median do 30 Merkins then sprint to the light post and back, plank when done.
Mosey to the school and grab some wall for Peoples Chair – 60 seconds, Repeato, Feet on wall Mountain Climbers x 10 in cadence.
Run to the soccer pitches for 11’s with sprints in between. 10 Squat Jumps and sprint 25 yards 1 Merkin, 9 Squat Jumps and sprint 25 yards 2 Merkins, etc.
Circle up for Mary / Granny:
Introduced Granny to the Pax: Partner up, Partner 1 holds Partner 2s feet while partner 2 does situps AMRAP (as many as possible) for 30 seconds, hold at a 45 degree angle for 15 secs, arms up in 45 degree angle for 15 sec, look to the sky to find a star for 15 sec, finish with 30 more secs of AMRAP sit-ups. Flapjack and partner 1’s turn.
Flutter x 15 then 6″ Hold
Rosalita x 20
Sprint 75 yards and back, then mosey to parking lot.
10 more Merkins in Cadence.
COT
Naked Moleskin:
Great work today by the Pax, especially Dolphin for wearing the Ruck and to Super Sonic (Lost Weekend 2.0) leading the pax on many of the exercises and sprints. Happy 11th Birthday coming up this week Super Sonic!
YHC was on a mission today to test out my recovery on my knee and wanted to mix in a lot of sprints with some squats, lung walk, and everything in between. So there was no time to waste with an initial COP. Thanks to the Pax for going along with it. YHC tried to keep up a decent pace with the exercises so I hope everyone got their moneys worth. The good news is the old knee passed the test!
The Burpee Pullup seemed to be a hit and will enter the rotation of the workouts. Although next time we may do 2 Pullups per rep for the first 5 or so reps and finish the set with 1 Pullup per rep.
Lots of groaning and grunting during the Granny. She is a mean old lady and really gives the core and abs a great workout.
My apologies to the 1 pax who I didn’t get written down as the Pax was flying through the namarama and my frozen fingers just couldn’t write fast enough. Stand and be heard in the comments and I’ll add you to the pax list.
Announcements:
For those going to the WWC this Saturday for the first Annual F3 Mud Run Prep Convergence, we will be #clowncaring it up. Meet up at The Rock and park in the back where we meet for our workout at 5:45 to 5:50. Convoy will leave at 6:00 promptly. Contact Countertop with questions or to RSVP so he can help coordinate. By the way CT, I’ll be meeting up to ride up with 2 of my NVR4GTN team mates Dora & Thin Crust.
Our new South CLT Friday workout soft launch this Friday at a temporary location Covenant Day HS where we workout for Skunk Works. Please make note of the start time 5:45. Yes that’s 5:45 and not 5:30, with Bulldog and Short Sale as your QICs.
Cheese Curd is Qing for a Hyperwear Weight Vest order, deadline 1/28/13. Check it out on the website and ask CC any questions you may have. This is a quality weight vest that some of the F3 Pax have been using for over a year and a great way to increase the difficulty of your work outs. There are 12 ordering so far.
Until Next Time!
The Spider Men of F3 Set WR Indian Run – 2 Miles!
32 pax sucked up some serious FOGGY GLOOM to put a downPAINment on the day and attack The Rock! Today just felt like a perfect day to be a part of F3. YHC was inspired last night while the family and I watched “The Amazing Spider Man”, and Run Stopper just wanted to lay down the hammer!
The Thang:
Mall Cop Lead:
Run to baseball field for COP in cadence:
SSH x 20
Web Slingers (AKA Running with Scissors) x 25
Spider Man Push-Ups (staggered arm R x 10, staggered arm L x 10)
Peter Parker x 10
Parker Peter x 10
Mosey to entrance 4 hill – Run Down hill, spider man crawl (bear crawl) up hill, 10 burpees at the top.
Rinse and Repeat
Mosey back to baseball field left fowl line for exercise called x 10, sprint to right field line & exercise x10, sprint back to left field line & exercise x 10.
1) Merkins, 2) Carolina Dry Docks, 3) Diamond Merkins
Circle Up for 6 MOM in cadence:
LBC x 20, Flutter x 20 & Hold em 6″, Dolly x 20, Merkins x 10
Run Stopper Lead:
Mosey to Shovel Flag and form 2 lines for Indian Runs (Nobody knew how far Run Stopper was taking us). With shovel flag leading the way we ran through the Calvary Campus, down Hwy 51 Pineville Matthews Rd and left on Elm Rd, down to greenway and left back to Rea Rd at Starbucks / Trader Joes (Be back for coffetiria!), down Rea back to Calvary – A grand total and WR 2 miles of Indian Runs. More in the Moleskin.
Back on the campus form 2 lines to help our brothers attack and climb up and over the 10 ft tall Rock.
Reform 2 lines and run from The Rock to North Face lead by the 2.0s Ninja Turtle and Sickle carrying the shovel flag. T-Claps to the 2.0s who lead the pax all day!
3 of us nursing knee and back injuries grabbed rocks from the creek bed for overhead press, curls, and plenty of Merkins and planks while the rest did the following:
Form 3 lines & plank, Military Crawl underneath the pax through the tunnel and then sprint up North Face. At top Merkins x 15 in cadence, then run back down.
Form 2 lines & plank, Military Crawl underneath the pax through the tunnel and then sprint up North Face. At top Merkins x 15 in cadence, then run back down.
Form 1 lines & plank, Military Crawl underneath the pax through the tunnel and then sprint up North Face. At top Merkins x 15 in cadence, then run back down.
Single file job .25 mile back to home behind the shovel flag.
SSH x 20
COT
Moleskin:
This morning just felt like a perfect day to dish out an F3 workout with the foggy gloom. YHC wasn’t sure how many pax to expect with all 3 Charlotte South workouts going for the first time and being so close to Stonehedge, but as YHC kept seeing car light after car light pull in through the fog it was just awesome to see! Strong work by all the Pax today.
It was great to have 5 of the FNGs from last weeks Stonehedge workout back out here at The Rock and 1 new FNG. Welcome brothers, this is what F3 is all about. The workouts don’t get any easier, you just get stronger and faster! Hope to see you at one of our weekday workouts and back at The Rock next week!
Run Stopper had us line up for an Indian Run that took us 2 miles on an of campus tour. YHC got chill bumps seeing the shovel flag lead the way and the pax pushed on strong the whole way. One things for sure, people love Old Glory, The Shovel Flag. People honked and cheered, and gave hooras the whole way and it was awesome! I think Run Stopper started something great here.
Strong work by Ninja Turtle and Sickle as in typical fashion they lead the way on the sprints and up North Face! I wish you could spare some of that youth on some of us!
Until next time!
Sprints & Burpees – Stage Coach Likes To Sprint Pulling The Wagon, Not Ride
21 Pax posted in the Gloom to make a downPAINment on the day and participate in Stage Coach’s virgo Q.
Stage Coach Lead:
Warmups:
Jog around parking lot over to soccer fields
Serpentine the length of field x 2 (down and back) – jog fwd, karaoke sideways, backpedal bkwd
COP:
SSH x 25
Seal Jacks x 25
1 legged Burpees 5R/5L
Jack Webb’s (Merkin and air military press combo) x 10 sets (55 of each)
THANG:
Open the gate – 1/3 field
Close the gate – 1/3 field
Lunge walk – 1/3 field
Jog back to starting point
Partner up:
Partner A – Rapid line hopping
Partner B – Suicide sprint
Flapjacks
Elevens – Diamond merkins, Dying cockroaches (yes, that’s 55 of each!)
Partner A – Stationary lunge jumps
Partner B – Suicide sprint
Flapjacks
South Cakilacky Railroad – 2 teams; 1st time practice, 2nd time race (losing team 5 burpees)
Pass the baton to Mall Cop:
Jog from soccer pitches to baseball field with lunge walks in between.
Line up along left outfield foul line, 10 burpees, run to center field, 10 burpees, run to right field foul line 10 burpees. Plank it up when done.
Rinse and repeat for more burpees and sprints from right field to left field.
Mosey to Entrance 4 hill for: 5 burpees, run down hill, run back up, run down hill, bear crawl up, 5 burpees, then perform squats (not planks) while we wait.
Audible by Ray Charles to run to 10 ft boulder for Rock climbs with all pax working together to go up and over.
Mosey back to baseball out field for 6 MOM:
First Exercise is, 5 Burpees!
Flutter x 15, Rosalita x 15, LBC to right x 15, LBC to left x 15, Peter Parker
Last Exercise is, 10 Burpees!
Short Indian Run back to the shovel flag. (audible by Donkee Kong)
COT
Moleskin:
T-Claps to Stage Coach for his first Q! His energy, enthusiasm, and counting in cadence was awesome as he is a natural Q. Well done Brother, hope to see you Qing on a regular basis. Even though Stage Coach debuted as Q, his 2.0 (Rickshaw) left him in a trail of dust.
T-Claps to the Ruck crew who posted today (Donkey Kong, Stone Cold, & Dora) as this was not a Ruck friendly workout. I hope the back of your heads aren’t too bruised from all the Burpees.
Speaking of Burpees, YHC was on a mission today to make sure we performed 100! I had visions of the Ghost of Christmas McGee’s past post, as everyone knows he loves his 100 Burpees. It just sounded like a fun way to suffer in this mornings Gloom. T-Claps as Runstopper set the pace for the sprints and Burpees, as usual.
Nice audible by Ray Charles to climb the rock at #TheRock. It is always a great exercise for the Pax to work together in team work, and its a lot of fun! Donkey Kong, nice audible on the Indian Run, sorry we didn’t have a longer run to get back for the COT.
YHC heard plenty of rumbling from PAX… During Stage Coach’s half, something like did someone pee in his cereal??? And for YHC’s half, No more Burpees Mall Cop! What’s gotten into you? We hope everyone got their money’s worth today as YHC is spent.
Hauling Rock up North Face
18 brave souls posted in the frosty gloom to take on The Rock
The Thang:
Mall Cop Lead:
Jog to soccer pitch for warm-up COP
SSH x 25
Imperial Walker x 25
Shores shoulders (in a deep 90 degree squat – small arm circles forward, small circles backward, large circles forward, large circles backward)
Carolina Dry Dock x 15.
Merkin / Arm Up Ladder – start w/1 Merkin and 4 Arm Ups, then increase to 2 Merkins & 8 Arm Ups, increasing each set by 1 / 4 to last set of 10 Merkins, 40 Arm Ups.
Jacobs Ladder up hill with CDD at top 1 to 7, and Squats at bottom 2 to 14.
COP – Football Drill: run in place with high knees and drop on command and pop back up for 90 seconds
Flutter Kick x 20
LBC x 20
Peter Parker x 20
Indian Run with 10 Merkin Chaser (turned into Indian Lung Walk w/ 10 merkin chaser).
Stone Cold Lead:
Jog to pic-nic table benches for dips x 20, jump ups x 20.
Rinse and Repeat – total of 3 sets.
400 meter run to side of church
Peoples Chair 90 – seconds
Peoples Chair – 90 seconds
Balls to the Wall – 45 seconds
Peoples Chair – 90 seconds
Jog to fields at front of church for:
Set 1) Bear Crawl 25 yards, Rolling Merkins 25 yards, Crab Walk 25 yards, Sprint 25 Yards
Partner up:
Set 2) Partner Carry 25 yards, wheel barrow 25 yards, partner pull / drag 25 yards, Sprint 25 yards
Set 3) Flapjack
Set 4) Partner 1 Planks while Partner 2 does decline Merkins x 10, Flapjack – Total of 3 sets.
Jog over to and down North Face to dry creek bed to pick out pet rock.
North Face Jacobs Ladder while holding pet rock with rock burpees at top 1 to 5, and 10 squat rock presses at bottom (crowd pleaser)
400 meter backwards run, kareoke, run back to shovel flag
Finish with merkin jumping jacks x 15
COT
Naked Moleskin:
Great work by all today and a couple of “Unsavory” (BS) calls by the pax for the Merkin / Arm up Ladder and for the rock hold Jacobs Ladder up North Face. Both were difficult and YHCs shoulders and arms are sore! That is the slowest we’ve run up North Face by hauling those rocks = smoker!
It was great to have 2 FNGs out today Screwdriver (Rob Phillips) and Ice Sickle (Ice Hole 2.0). Sorry Sickle as YHC was trying so hard to remember your name when we met but I was so smoked by the end of the workout that the swirly snakes just weren’t very active at that point. Scredriver did a great job for his first post and YHC can tell he will be an F3 Beast in no time flat! Looking forward to seeing back out in the Gloom soon!
As we were finishing up the COP at the beginning the Pax saw Bug Eater, Skinner, and Dirt Track racing from the parking lot to catch up. As a joke YHC yelled out for them to commence their penalty of 15 Burpees and was about to laugh it off and call out the next exercise until Bug Eater started whinning like my 6 year old 2.0. And then the 15 Burpee penalty began as the Pax finished our CDD. We kid because we love fellas! Just remember for next time we start promptly at 7:00 at the Rock!
In honor of our brother Dora’s virgin Q at Area 51 YHC decided to pull one of Dora’s tricks out of his backpack that he told YHC about a couple of days ago and have the pax run a 2 line Indian Run with a 10 Merkin chaser. The pax immediately started yelling to turn the Indian Run into an Indian Lunge Walk with 10 Merkin chaser. For some reason YHC complied with the request, but YHC assures you there will be no modification the next time for this one.
Special thanks to Hops for letting YHC borrow his spare pair of gloves as I drove the M’s SUV to the workout while all my gear was in my car.
Remember – Monday launch of The Matrix at McKee Rd Elementry, 5:30 to 6:15, Joker will be your Q. We had a soft launch earlier this week and the nice thing fellas is there’s plenty of auxilary and parking lot lights so you won’t need the head lamp like we do in the Black Hole called Death Valley.