11 men showed up to cover some ground and pay a quick visit to Grandma. Here’s how it went down:
Warmup:
SSH x 20
IW x 20
Run lap around track
The Thang:
Partner up
P1 – runs to top of steps, 5 pull ups on playground
P2 – merkins at bottom to 100 combined
P1 – runs to top of steps, 5 jump squats
P2 – LBCs at bottom to 100 combined
P1 – runs to top, 5 squats
P2 – decline merkins to 100 combined
P1 – runs to top of steps, 5 Russian twists
P2 – flutters at bottom to 100 combined
P1 – runs to top, 5 lunges
P2 – incline merkins to 100 combined
Jog a lap around the track
Line up in endzone
R Karaoke to 10, 30, 50
L Karoke to 10, 30, 50
Backwards jog to 10, 30, 50
Sprint to 10, 30, 50
Jog a lap around the track
Mosey to Grandma
25 LBCs at bottom, run to top and back
25 flutters at bottom, run to top and back
25 dolly at bottom, run to top and back
25 rosalita at bottom, run to top and back
Mosey to front lot
Backwards jog suicide in front lot
Sprint suicide in front lot
Done
.
COT
BOM
Moleskin:
This workout was to be originally done about a month ago, but a bad storm caught us in the parking lot and we called it off. After the lengthy rain delay and a little revision, this workout delivered a punch. We covered a lot of ground – 2.4 miles by Ductwork’s calculations. A good bit of elevation too with stadium steps and Grandma.
Strong work out there by everyone. Caddy was pushing hard on his 3rd ever post – keep coming out! Smokey was tempted to take a load off in an oddly placed rocking chair, but decided to keep running and pushing the pace. Beaker made it past the accent-laden introductions and had a strong showing. T-claps to Duckwork for running in and out.
Welcome FNG Ink to the Joust PAX. It seems like soccer guys have taken over this site – hence the feeling that one can never do enough running.
Thanks Sweeney Todd for taking us out.
As always, an honor to lead.
– Sanka
28 men welcomed a 60 degree forecast and showed their Tar Heel pride by posting at Skunkworks.
Here’s how it went down…
The Thang:
SSH x 25
IW x 20
Jog to touch the rock and come back
10 deadlifts – 10 swings – 10 overhead presses
8 deadlifts – 8 swings – 8 overhead presses
6 deadlifts – 6 swings – 6 overhead presses
4 deadlifts – 4 swings – 4 overhead presses
2 deadlifts – 2 swings – 2 overhead presses
Jog to touch the rock and back
4 deadlifts – 4 swings – 4 overhead presses
6 deadlifts – 6 swings – 6 overhead presses
8 deadlifts – 8 swings – 8 overhead presses
10 deadlifts – 10 swings – 10 overhead presses
Mosey to field
50’s:
40 curls – sprint -10 regular merkins and sprint back
30 curls – sprint -20 regular merkins and sprint back
20 curls – sprint -30 regular merkins and sprint back
10 curls – sprint -40 regular merkins and sprint back
jog a lap, plank until everyone finishes
40 goblet squats – sprint -10 dry docks and sprint back
30 goblet squats – sprint -20 dry docks and sprint back
20 goblet squats – sprint -30 dry docks and sprint back
10 goblet squats – sprint -40 dry docks and sprint back
jog a lap, plank until everyone finishes
40 flutter presses – sprint -10 nipplers and sprint back
30 flutter presses – sprint -20 nipplers and sprint back
20 flutter presses – sprint – 30 nipplers and sprint back
10 flutter presses – sprint – 40 nipplers and sprint back
jog a lap, plank until everyone finishes
Circle up.
1 Diamond merkin on bell and 2 overhead presses
2 Diamond merkins on bell and 4 overhead presses
3 Diamond merkins on bell and 6 overhead presses
4 Diamond merkins on bell and 8 overhead presses
Done.
COT
BOM
Moleskin:
Not much chatter out there, especially for the size crowd we had. No Spackler, Bush, or Bulldog and the only sound one hears is a chorus of grunts and heavy breathing. We definitely had the guys who came to work today.
This workout didn’t seem too tough on paper, but once we kicked off the 50’s things got real serious, real quick. This workout left YHC smoked, to say the least.
Welcome Zamboni to F3 Nation. He’ll be bringing the pain back home in Indy soon enough. Strong work out there today.
Great work by all the PAX – thanks for the opportunity to lead.
– Sanka
Announcements:
High T launches Saturday at Calvary Church. A new gear workout that begins at 7am.
Baracus and Stone Cold are going to launch F3 in Pittsburg – send names of those in the area their way.
A slight drizzle as I pulled in to the lot, but that quickly subsided and a warm, breezy January morning took its place. The #Meatrunners cruised in, the music crisis was averted (or was it?), and we were off.
Warmup:
SSH x 20 IC
IW x 20 IC
20 swings, pass bell to right
10 merkins
repeat 3x
15 goblet squats, pass bell to left
10 merkins
repeat 3x
The Thang:
Timer was set: 40 seconds on, 20 seconds off
Exercises:
Clean R
Clean L
Lunge R
Lunge L
Press R
Press L
Goblet Squat
Lawnmower R
Lawnmower L
Romanian Deadlift R
Romanian Deadlift L
Swings
Upright Row
Tricep Extensions
Pullovers
Repeat everything once more.
A few minutes left, so we hit a 6 inches to plank circle for a few rounds (or at least half of a popular Backstreet Boys song)
Done.
Moleskin:
The music crisis was all the craze before the workout even began, leading me to believe this was going to be an eventful morning. Many theories as to how we would get music playing loud enough were thrown out and eventually we settled on using Witch Doctor’s full-sized car trash can. Shockingly, it didn’t work as well as we’d hoped, but Vodoo stepped in with his handy speaker to save the day. The only other option was High Tide’s jeep, but with all of that Alabama gear on it, we knew it would most likely give up with :06 seconds left on the clock.
With the music bumping to an Amazon Prime 90’s mix, we had some solid tunes (and no commercials). Vanilla Ice took us back to a simpler time when Brown was only benching 275. Blink 182 and Weezer had us thinking about Jncos and MTV. It wasn’t until Celine Dion attempted an appearance that things got weird (side note, don’t ever go to Jack in the Box with Runstopper.) Rage Against the Machine was up next with the explicit version of some rager that included several “4th F’s.” The big finish, however, was reserved for the original Meatheads themselves, The Backstreet Boys. All in all, a solid representation of the 90’s.
Great work out there by everyone. Not the most exciting workout, but the #mumblechatter more than made up for it. Great to see McFly back out after his debut at Skunkworks on Tuesday.
As always, an honor to lead.
Warmup:
SSH IC x 20
IW IC x 20
MC IC x 20
Partner Up
P1 20 2-handed presses w/ bell
P2 20 swings
19,18,17…down to 0
Run lap. Mountain climbers while waiting on the six
The Thang:
40 seconds of exercise, 20 seconds recovery
Clean R
Clean L
Lunge w/ bell
1 handed press R
1 handed press L
squat w/ bell
lawnmower R
lawnmower L
Deadlift
Swings
Run lap
Mary
Fluttler IC x 20
10 LBC OYO
Dolly IC x 20
10 LBC OYO
Rosalita IC x 20
10 LBC OYO
Freddy Mercury x 20 IC
10 LBC OYO
Run lap
Done.
Moleskin:
Great work by everyone today. This was designed to be post-BRR friendly, and the few runners in attendance seemed to be appreciative.
We didn’t cover much ground, but put in a lot of work. That 20-second recovery seemed especially short following shoulder presses.
Not too much chatter out there today – even when it came to naming our FNG. YHC was forced to pull the trigger on a name or we might still be standing there staring at each other. Welcome Hot Yoga – great job today!
Announcements:
Convergence for Area 51 anniversary tomorrow.
Only 7 PAX showed with a 90% chance of rain in the forecast. The elite. They were handsomely rewarded with a high tempo, no holds barred, throat chop. Here’s how it went down:
The Thang:
SSH x 20 IC
Imperial Walker x 20 IC
Mosey to the bottom lot of the church.
KB suicides:
Called exercise – 10 reps
Run to first median and back
Called exercise – 20 reps
Run to second median and back
Called exercise – 30 reps (15 each side)
Run to bottom of the hill, backwards up the hill, and back
First set:
Overhead press
Upright rows
Snatch
10 swings
Second set:
Tricep extensions
Skull crushers
Lawn mowers
20 swings
Third set:
Diamond merkins on bell
Wide arm merkins
Stagger merkins on bell
30 swings
Fourth set:
Goblet squats
Dead lifts
Lunges with bell
40 swings
Fifth set:
Flutter with press
Louganis
Russian twists
30 swings
Sixth set:
Squat and press
Curls
Clean and press
20 swings
Mosey back to lot
Jack Webb with bell (1 overhead press x 4 lawnmowers) up to 5 and back down
COT
BOM
The Moleskin:
A quiet group this morning, but that only meant they were more focused on the task at hand – setting the tempo high and putting in work.
YHC planned a tough workout, but with all of us finishing each round together, there were hardly any chances to catch a breath. With that tempo, this workout went from difficult to extreme, and each of the PAX dug deep to finish it. Strong work by all.
Thanks to Dollywood for the takeout and to Fletch and Harley for the chance to lead.
– Sanka
Warmup:
Lap around track
SSH x 20 IC
IW x 20 IC
The Thang:
Divide in to 4 groups for the Starfish
Round 1 (10 of each exercise)
Plankorama
Round 2 (20 of each exercise)
Plankorama
Round 3 (30 of each exercise)
Plankorama
Jack Webb ladder
Lap around the track to warm the knees back up
Up to the blue door
Wall sits
Down to field for suicides every 10 yards and back all the way to 100
Done.
Moleskin
19 men saw the dark side of Harris Teeter on a never-ending circuit. Here’s how it went down:
Warmup:
Quick mosey.
SSH x 20 IC
IW x 20 IC
10 Burpees
The Thang:
Partner up, with the idea that everyone has at least one person to run with the whole time.
A mosey around Harris Teeter/Bed Bath & Beyond pointing out all of the stations. I don’t know the exact distance of the circuit, but it wasn’t short.
Circuit included:
Bear crawl, lunge walk, inch worm (audible to broad jump on 3rd trip), backwards run between islands
20 supine pullups on cart return (bottleneck here, so merkins and LBCs were done instead)
20 dips on curb by stop sign
10 merkins on each speed bump (4)
20 jump ups on concrete barriers or 10 step up ea. leg (audible to 5 ea. leg on 3rd trip). Be sure to watch for barbed wire, barking dogs, syringes, etc. back here
20 donkey kicks on wall
People’s chair with 30 arm raises (audible to 100 on 3rd trip)
Do the circuit 3 times through.
Mary:
Flutter x 20 IC
Dolly x 20 IC
LBC x 20 IC
Heels to Heaven x 15 IC
Freddy Mercury x 20 IC
Done.
Moleskin:
Good to see some old familiar faces out there this morning: Busch, Skywalker, Bananas. Those guys may not have been to #Jevlar in a while, but they haven’t lost a step.
We also had three new guys that have been coming to F3 for 2 weeks or less: Yeti, Witch Doctor, and Knugent. Strong work fellas. Keep on posting.
The circuit was long and repetitive, but a full body workout with plenty of running in between stations. The goal was to keep moving the whole time and that was definately accomplished. This was not a taper-friendly workout for those facing Southern Discomfort in the morning, my apologies.
The back side of Harris Teeter is never a pretty sight, especially at that time of day. We encountered a mixture of smells (bacon?) and fluids running out of the building, but everyone came out the other side. As always, an honor to lead the PAX.
Thanks Squid for the sendoff.
– Sanka
22 men grabbed their kettle bells, left their cars (and keys) behind, and faced the Skunk. Here’s how it went down:
Warmup:
SSH x 15 IC
IW x 20 IC
Circle up with bells. 10 swings with your bell, rotate one bell to the left, 10 swings, rotate, repeat approximately 8-10 times.
The Thang:
Partner up with like size bell. Grab bells and mosey to the building behind the field.
Circle up to begin exercises.
Impromptu run back to cars for 3/4 of PAX. TR leads other 1/4 of PAX in exercises until whole group reunites (see Moleskin)
P1 does called exercise. P2 runs up stairs, does called exercise across building, runs down stairs. Flapjack.
P1: Right arm snatch
P2: Run
P1: Left arm snatch
P2: Run
P1: 1 leg squats – left leg
P2: High knees
P1: 1 leg squats – right leg
P2: High knees
P1: Two handed press
P2: Lunge walk
P1: Upright row
P2: Lunge walk
Catch me if you can back to parking lot with P1 Farmer carry and P2 a 10 merkin chaser.
Mary:
Flutter w/ bell press x 10 IC
Heels to Heaven x 20 IC
COT
BOM
Moleskin:
An unexpected guest rolled up on our warmup at 5:40 looking to see what was happening in front of the Arboretum ABC at this time of morning. At the invitation of Reverend Flo-rida, he parked his car and jumped in to swing a few bells (form was questionable). What initially looked to be an impromptu and skillful EH, took a downward turn when our guest did not mosey with us to our next destination (well out of sight) but instead hung around all of our cars, with keys strategically hidden on tires, seats, and in ignitions.
Tiger Rag, with distinguished wisdom and sound judgment, encouraged the PAX that had left their keys in plain sight (YHC included) that they may want to make a trip back to the lot to lock their vehicles and retrieve their keys. Heeding the sage’s advice, we made the run back to find that nothing was missing, and our guest had departed. A lesson learned, fortunately this time, the easy way.
Always an honor to lead the fine men of Skunkworks.
– Sanka
24 men kissed their families goodbye, laced up their shoes, and rendezvoused at the shovel flag for a Fast Twitch throw down.
The Warmup:
Mosey from the parking lot to the Davie Park entrance. Plank up. A proper disclaimer was given here.
The Thang:
Sprint to first street light, jog to second, sprint to third, etc. all the way down the side street. 6 lights total. Down and back twice with merkins in between sets.
Mosey down to the corner of Rea Rd. Squats x 25
Mosey to second entrance to Calvary.
7’s on entrance hill. Squats at bottom. Merkins at top. Backward run up the hill, run forward down.
Plank when finished.
Mosey to baseball field. Partner up.
P1 does 1 leg lunges on benches. P2 run to light pole and back. Flapjack. Rinse and Repeat with other leg.
Mosey to corner of Rea Rd. Merkins IC
Mosey to Davie Park entrance.
LBCs (Thanks Hopper)
H2H x 20 IC
Flutter x 15 IC
Mosey back to parking lot.
Done.
5.2 miles
Moleskin:
Prophet Purple Haze stepped out on Twitter yesterday and called for a Fast Twitch throat chop in the morning. He named it, claimed it, and the PAX were rewarded accordingly.
T-claps to Yogurt for pushing through injury as long as he could and almost making it back to the AO. YHC led his 2.1 last week into a broken wrist, so I’ll keep my distance from the rest of your family. Heal up soon, brother!
T-claps to The Big Hairy for making an ambulance run to pick up Yogurt. As the story goes, Yogurt refused to get in any car driven by The Big Hairy until Haze convinced him otherwise. When the Prophet speaks, you listen.
Great effort by everyone out there today. YHC smoked himself so hopefully everyone else got their money’s worth too. Always a pleasure to lead!