Author Archive Stage Coach

Brickyard 1000

The shovel flag was planted, and 28 PAX took off into the gloom at Death Valley.

WARMUP:

• Short jog around the parking lot
• Stop by Stagecoach’s truck for a surprise – Everyone grab a brick
• Hold brick above head and jog to the track plus ½ lap

COP:

• SSH brick in right hand x 15
• SSH brick in left hand x 15
• Seal Jacks brick in right hand x 15
• Seal Jacks brick in left hand x 15
• Mountain Climbers (hands on brick) x 30

Mosey to the end zone and get in groups of 4. 

1 pax runs 200 yds with the brick while other 3 pax perform following exercises.  Plank when all 4 have completed the round. 

• Round 1 – Merkins with the brick
• Round 2 – Squats (hold brick straight out in front)
• Round 3 – Turkish get-ups with the brick
• Round 4 – Brick burpees

Mary

• Dolly (brick presses optional) x 20
• Flutter (brick presses optional) x 15
• LBC with the brick x 20

Mosey back to the end zone. Find your group of 4 guys for staggered sprints.

• Pax 1 starts and next man starts when the man in front of you hits the 25 yd line
• When the last man crosses goal line, repeat
• 200 yds total

Little baby jog to the hill

• Group 1 – Diamond merkin ladder (up to 5)
• Group 2 – LBCs until group 1 finishes
• Flapjacks

Run up the hill 1 last time and gather for COT.

Moleskin:

• YHC heard lots of grumbling from the pax as I opened the tailgate to reveal the bricks.  #verysneaky
• Just be glad it didn’t rain last night.  #bricksabsorbwater
• Strong work by all this morning, especially 13 yr old UPS who turned down a smaller brick paver in favor of the big brick. #nowthatslogistics
• Lots of running today, therefore lots of O2 deprivation
• Great to see some new faces.  Keep coming out guys.

Announcements:

• HDHH tonight – 6 pm at Vintner Wine Market.
• 3^rd F workouts:
  • Yardstick – Southpark Panara Bread; Thursdays at 0630; see Hops with questions
  • Compass (True Measure of a Man book study) – Chick-fil-a Arbotetum; Fridays at 0630; see Stone Cold or Bulldog with questions
• F3 Dads starts this Saturday, June 1, at Colonel Francis Beatty Park 0900-1000.  Bring your sons and daughters!
• June 8, 6-9 PM – Pool party at Candlewyck pool.  See weekly email for details.
• New Monday workout (DMZ) at Carmel Middle School starts 6/3.

Thank you sir, may I have another?

The shovel flag was firmly planted, and 44 PAX (including 2 FNG’s) started the day off right.         

WARMUP/COP:

• Little baby jog to the teacher’s parking lot. Shhh, don’t wake the neighbors.
• One-legged burpees – OYO 5R/5L
• Imperial Walker x 25
• SSH x 35
• One-legged burpees – OYO 5R/5L
• Plank and count off
• Half of group go with Donkey Kong and half with YHC (switch half way at the PAX exchange zone)

Donkey Kong’s lead:

Run to track and line up on field sideline

• Bear Crawl x 50 yards
• 10 Burpees
• Crab Crawl x 50 yards
• 10 Burpees
• Lunge walk x 50 yards
• 10 Burpees
• Backwards Bear Crawl x 50 yards
• 10 Burpees

Plank-o-rama

• Right Hand/Leg High
• Regular
• Left Hand/Leg High
• Regular
• Right Hand Balboa
• Left Hand Balboa

Jack Webbs (1 Merkin + 4 arm raises incrementally)

• Group 1 up to 7 Merkins/28 arm raises
• Group 2 up to 5 Merkins/20 arm raises

Run to Concession Stand

• Peoples Chair w/ Raised Arms x 1 minute
• BTW x 5
• Group 2 did manage to get in Jack Webb set #6 (6 Merkins/24 arm raises) at the end

Stagecoach’s lead:

Run to baseball field area

• 20 Dips
• 10 Supine Pullups
• 15 Rail Hops (if you’re OCD like me, add 1 so you’re even on each side)
• Rinse and Repeat

Migrate to shallow right-center field

Push-o-rama:

• Wide arm merkins x 10
• Staggered right arm merkins x 10
• Staggered left arm merkins x 10
• Partner derkins (PAX 1 plank; PAX 2 decline merkins) x 10
• Firkins (fingertips merkins) x 10  #buildingstrongfingers
• Diamond merkins for group 2 (you can thank TR who was begging for ‘em) x 10

Broad jump burpees from center field to the left field foul pole.  #realcrowdpleaser

Jog up the hill to find a piece of wall

• People’s chair x 60
• Wall Plank
• Wall mountain climbers

Entire group come back together at the end for DK’s slow flutter special x 40

COT

Moleskin:

• The one-legged burpees were a hit to start off COP.  In fact, that’s why YHC added a second set after SSH.
• Apparently DK’s group 1 was stronger as they managed more Jack Webb sets.  Plus, that group pleaded for some diamond merkins in push-o-rama.  I even heard a call for one-arm diamonds, although no one stepped up on that.
• YHC called out by PAX for cadence and movements getting out of sync in 2^nd round of push-o-rama.  #wastedarms  #QICgotbusted
• Lively bunch this morning…lots of #mumblechatter.
• Nice work by all.  Welcome to the 2 FNG’s today.  Hope you enjoyed the workout and come back for more.

Announcements:

• HDHH tonight – 6 pm at Vintner Wine Market.  Great 2^nd F opportunity.
• 3^rd F workouts:
  • Yardstick – Southpark Panara Bread; Thursdays at 0630; see Hops with questions
  • Compass (True Measure of a Man book study) – Chick-fil-a Arbotetum; Fridays at 0630; see Stone Cold or Bulldog with questions
• Signup for Fall mud run by 5/25
• F3 Dads each Saturday in June…more details coming soon.
• New Monday workout (DMZ) at Carmel Middle School starts 6/3.
• New Saturday workout (name TBD) at McAlpine Elementary starts this week, 5/25.

Unsavory Birthday Bash!!

There’s nothing like 35 brothers getting after it in the pre-dawn hours.  The shovel flag was firmly planted, and then Cheese Curd and Stagecoach delivered the PAIN.         

From CC:  “Thanks for celebrating my b-day in the gloom.  It was a pleasure to get the day started with you all!”

WARMUP:

• Jog (with a slight “Dolphin” dash) around parking lot and what I thought was a grassy area (watch out for potholes)

COP:

• SSH x 37
• Imperial Walker x 37

Jog to base of stairs near baseball field for partner wheel barrel up the steps.  Just 1 time thru for each partner.  We have other cool stuff to get to.

Say goodbye to your partner and split into two groups: group 1 with Cheese Curd, group 2 with Stagecoach (start with sprints).  No flapjacks half way thru this time…stay with your QIC for entire workout.

Obstacle Work:

Mosey to baseball fields

First Circuit x 2

1. Rails hops (all the way to the bottom)
2. Dips x20
3. Bunny Hops

Second Circuit x2

1. Stadium bleacher cross-over to the right (picture decline merkin plank moving from end to end on the bleacher)
2. Squats x30
3. Stadium bleacher cross-over to the left

Third Circuit- Bleacher Obstacle  

1. Crest the rear of the bleacher and 10 decline merkins
2. Rinse and repeat

Plank in between circuits until all PAX is done.

 

Sprinting and Core:

Mosey to football/futball (as Bulldog would say) field and line up at one end

Stagecoach’s group:

• Sprint 200 yards, then 20 LBC’s
• Sprint 200 yards, then 20 Dolly
• Sprint 200 yards, then 20 Bicycles
• Sprint 200 yards, then 20 Parker Peter’s

Cheese Curd’s group:

• 100 yard sprint, LBC’s-37
• 200 yard sprint, Dying Cockroaches-37
• 100 yard sprint, Bicycles-37

Thankfully no more sprinting

 

Hill Work:

Mosey to the hill for 11’s:

1 Merkin at bottom of hill, then 10 Jump Squats at top of hill

2 Merkins at bottom, 9 Jump Squats at top

You get the idea.

Audible:  Stagecoach saved his group from this misery about 75% of the way thru so we could stay on schedule.

 

Other audibles: 

• CC’s group got in wall plank peter parkers, People’s Chair, J-Lo’s and bicycles (37 of course)
• SC’s group worked in wall planks, wall mountain climbers and people’s chair as extras

 

Entire group came back together for COT

Moleskin:

• It was great to have Cheese Curd Q on his 37^th birthday.
• QIC’s tried to do some obstacle work this AM, so we tried a couple new things with the bleachers, hope you liked them.
• On the obstacles, Psycho T was apparently thinking back to his days of jumping over offensive linemen.  #destroytheqb
• We contemplated whether we should do 1 or 2 trips of partner wheelbarrows up the stairs.  We stuck with 1, however I think it was #crowdpleaser, so we’ll do a few more next time!
• Pretty quiet group today once we got moving…must have been the O₂ deprivation.
• There were suggestions and gift offerings of 37 burpees.  Sounds like Bulldog still owes CC some burpees!

Announcements:

• HDHH tonight – 6 pm at Vintner Wine Market at Arboretum
• Devils Turn on Thursday – 5:15 for 6 miles, 5:30 for 4 miles
• Kevlar workout on Friday – Covenant Day, 5:30
• Centurion workout on Friday – Charlotte Catholic High School, 5:30
• Saturday workouts on normal schedule. 
• Mall Cop and Hops will be leading a mud run training workout at the Rock on Saturday.  Part of it will be off-campus, so don’t be late!
• Only 2 ½ weeks until go time for the #leatherneckmudrun

1 fartsacker away from 50!!

A new PAX record was set at Death Valley as 49 PAX got after it this morning.  Salt Lick and Stagecoach were happy to deliver the morning beat down.         

WARMUP:

• Jog to football field
• SSH x 30
• Merkins x 20
• Imperial Walker x 30
• Burpees x 10

Split into two groups: group 1 – Salt Lick is your Q to start, group 2 – Stagecoach is your Q.  Flapjacks half way thru.

Salt Lick’s QIC:

Hit the trail over to Davie Park for a mini-Murph (Runstopper helped make sure that the group didn’t miss the bridge this week):

• 50 pull-ups
• 100 pushups
• 150 squats

Extra credit:

• First group: Slow jog around parking lot until all PAX finish
• Second group:
  • People’s chair x 2
  • BTW x 2
  • Inverted pushups

Stagecoach:

“Ring of Fire”

PAX forms 2 circles (about a dozen men in each) and gets a number assigned. When your number is called, sprint around your circle and return to your spot, then lead PAX in your number for assigned exercise. Repeat until all members of the PAX have gone through.  Follow the sets below.

• Set 1 – Bear Crawl with Merkins  #shoulderburner
• Set 2 – Lunge Walk with Squats  #legsonfire

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.

Extra credit:

• First group: Lap around the track with 5 burpees in the corners.
• Second group:
  • Mary (Dolly, LBC, Flutter, Donkey Kicks)
  • People’s chair x 60 sec.
  • Wall plank and wall mountain climbers

Entire group came back together for COT

Moleskin:

• This morning felt like a mini-convergence with that many guys. 
• In the spirit of full disclosure, SC stole the ring of fire idea from a recent North Country back blast.  #workoutplagiarism
• Very little chatter during the mini-murph.  Even the normally load and chatty (you know who you are) were silent.
• Trail was muddy, slippery and wet.  #mudrunpractice
• Props to Dean’s List in finishing first on the group 2 mini murph – it was only his 2nd day with F3 – his debut was a wet and nasty workout at Skunk Works yesterday

Announcements:

• HDHH tonight – 6 pm at Vintner Wine Market at Arboretum
• Devils Turn on Thursday – 5:15 for 6 miles, 5:30 for 4 miles
• Kevlar workout on Friday – Covenant Day, 5:30
• Centurion workout on Friday – Charlotte Catholic High School, 5:30
• Saturday convergence – Stonehenge will join the Rock at Calvary Church at 7:00.  Area 51 is on normal schedule.

 

Which Q do I choose?

30 Pax braved the cold weather for their daily down PAINment.  Mall Cop and Stagecoach served as dual QIC’s.        

WARMUP:

• Jog around the parking lot
• SSH x 30
• Seal Jacks x 30
• Imperial Walker x 30

Split into two groups: group 1 – Mall Cop is your Q, group 2 – Stagecoach is your Q

Mall Cop:

Indian run from front parking lot down the left side of the baseball fields and around the back to the railings on the sidewalk:

• Grab some rail for Outboard Supine Pull-ups x 15/Inboard Supine Pull-ups x 15
• Repeato!

Mosey to the frozen metal bleachers:

• Dips x 30
• Squats x 30
• Repeato!

Mosey to home plate on field 1 and split pax into 2 groups:

• Baseball field suicides – Sprint to 1st base (or 3rd), back to home plate, sprint to right field fence (or left), back to home plate. 
• Plank – Regular, Right Arm High, Left Arm High, Regular
• Repeato!

Mosey to the Hill between baseball field 1 and parking lot for the remainder of the workout.  Partner-up for the following:

1)     Pax 1 runs the hill w/ Merkins at the top x 15 & run back down, Pax 2 AMRAP Flutter Kicks. Flapjack

2)     Pax 1 runs the hill w/ Carolina Dry Docks at top x 15 & run back down, Pax 2 AMRAP LBC. Flapjack

3)     Pax 1 runs the hill w/ Wide-Arm Merkins at the top x 15 & run back down, Pax 2 AMRAP Rosalita. Flapjack

4)     All Pax hook their feet under the outfield fence for GRANNY (she’s a mean old lady! Unsavory!) AMRAP sit-ups for 30 sec., hold in a 45 degree angle for 15 sec., still in a 45 degree angle raise arms over head next 15 sec., look to the sky and find a star for 15 sec., arms back in for 15 sec., and finish with AMRAP sit-ups for the last 30 sec.

5)     All Pax run Jacobs Ladder up the hill with increasing 1 up to 7 Burpees at the top.

 

Grab some wall for Peoples Chair x 60 sec.  Repeato!

Finish with more Mary: Wall Plank Mountain Climbers in cadence x 10, The Dolly x 20, Cumberland County Viaducts Left x 13, Right x 13.

50 yard sprint to the other group for COT

 

Stagecoach:

Jog, high knees, butt kicks, lunge walk and backwards lunge walk to concession area

• People’s Chair x 45 sec
• Wall planks x 30 sec
• Wall mountain climbers x 15
• Rinse and repeat

Little baby jog to the track

• 1 Lap around track with 1-legged burpees x 5 in the corners

She-Hate-Me

• Donkey Kicks x 10
• Karaoke across football field
• Squat Jumps x 10
• Karaoke back
• Repeat for 10 minutes-ish

Next, split into 2 groups:

• 1st group – Run 1 lap around track
• 2nd group – 10 decline merkins (feet on fence), 10 Carolina Dry Docks, 20 LBC, 10 Wide Arm Merkins
• Flapjacks
• Repeato

Indian run back to parking lot

3 minutes of Mary:

• Flutter
• Dolly
• Dying cockroach (crowd favorite)

Entire group came back together for COT

Moleskin:

• Awesome closing prayer from Monkey Joe.  Thanks, brother.
• Great group this morning and great work by all
• Not too much chatter during SC’s She-Hate-Me drill
• Respect to the guys posting after the Go Ruck challenge this weekend.  I hardly recognize you all without the Ruck sacks.  I think you should start wearing them again just for fun!
• Mall Cop was saved by what would have been a huge mutiny on his hands by the baseball field frozen tundra on top with water underneath, as he had all the GORUCK alum in his group.  He had planned on doing some bear crawl, low crawl, low crawl through plank tunnel on the field but thought better of it!  Not sure if it were the field conditions or the impending mutiny from the GORUCk crew that changed his mind!
• We hope Joker heals up soon so he can stop modifying his workout and taking the easy way out!  We kid because we love Joker!  Get better soon brother!

Announcements:

• Keep in your prayers:
  • Cottontail and his family as his 6 mo. old daughter battles pneumonia
  • Strange Brew after being injured in the Go Ruck
• Mall Cop has a few more slots open to fill out a Blue Ridge Relay team
• HDHH tonight – 6 pm at Vintner Wine Market at Arboretum
• Small group focusing on 3^rd F – Thursday, 6:30 at Panera Bread in Southpark
• Devils Turn on Thursday – Running based and now focused on preparing for upcoming Spartan race and mud run
• Kevlar workout on Friday – Covenant Day, 5:30