Another chilly January morning in the gloom, temp read 23 degrees, (feels like 22 degrees) on the iphone. Cars pulled up but no one got out til 0527. 3 minutes of mubblechatter, intros, planting of the virtual flag, then we were moving….
The Thang:
Warm-up- 1 x mosey around track, backwards, sideways, etc.
SSH x 25, IW x 25, Lat lunge x 20, Merkin x 20, Mt. Climber x 20, and some stretching
Track Work- Partner up
PT # 1 400 meter- good pace
PT #2 People’s chair w/ Press x 25, then Donkey Kicks x 25, repeat til PT #1 returns, FlapJack
PT# 1 400 meter- better pace
PT#2 People’s chair til PT# 1 returns, FlapJack
PT#1 400 meter- even better pace
PT #2 People’s chair w/ Press x 25, then Donkey Kicks x 25, repeat til PT #1 returns, FlapJack
PT#1 400 meter- best pace
PT#2 Balls to Wall or Wall Plank til PT#1 returns, FlapJack
Field Work-
Broad jump x 10 yds, Bear Crawl x 20 yds, rinse and repeat til you reach the other end
Plankarama
Football field suicides 25-50-100
MARY- Dying cockroach x 15, Flutter x 15, Heals to heaven x 15, Dolly x 15, LBCs x 15
Football field suicides 25-50-100
Merkins- Diamonds x 10, Wide Arm x 10
Gasers x 4
Back to lot for COT
Moleskine:
Solid performance by the pax today. YHC coming off a weekend of skiing at Sugar Mt…first the weather was much warmer this morning than there, second my legs were burning after 2 of 400s. Should have planned more merkins…
Q: does Horsehead ever touch the other “Horsehead” at The Charge? would that be wrong?
Vamos was on fire today. He likes to push off someone else before running the 400. Not sure what that is: mental advantage, was he a swimmer (wall push) or does he just like to box-out.
Monk and Cowgirl were moving on those suicides (can you even call them that anymore) and the gasers! Well done.
Didn’t hear much out of Arena or Booyah, maybe they were too cold to talk.
And of course the resident Brit, Double Ds was lovin’ the running perhaps even more than Baracus. OK, maybe not.
Thanks for letting me lead you boys at the #CountryClub of AOs in the region.
Interesting that the parking lot of PDS was a little full when YHC showed up. YHC was thinking that I was late but it seems there is a running group (non-F3) of gazelles that meet up there on Wed am too.
Baracus planted the shovel flag soundly in the ground as 16 men showed up on a cool morning to get their daily dose of pain.
The Thang:
Mosey around loop, high knees, butt kickers…swing back by parking lot to pick up Icicle (LIFO)
To the field (plush, clean, and no mud):
Hand Walk stretch x 10 yds
SSH x 20
Lateral Lunge x 10ea
Merkin x 20
Mt. climber x 20
Drop Lunge x 10ea
Track work (Partner up)
PT 1: 400 meters; PT 2: Bear Crawl til Pt returns (Flap Jack) Plank
PT 1: 400 meters; PT 2: Gorilla Walk til Pt returns (Flap Jack) Plank
PT 1 400 meters; PT 2: Merkin Roll til Pt returns (Flap Jack) Plank
PT 1 400 Meters; PT 2: Burpee Broad Jump til Pt returns (Flap Jack) Plank
Grab Some Wall:
People’s Chair w/ 20 Air Presses
Donkey Kicks x 20
Rinse and Repeat
Mary
LBC x 25
Flutter x 20
Heals to Heaven x 20
Diamond Merkins x 10
Obliques x 10 ea
Wide Arm Merkins x 10
Bicycle x 15
Dolly x 10
Regular Merkins x 10
GASERS x 4
Back to Lot for COT
Naked Moleskin:
YHC has not posted at The Charge in quite some time (sorry Double Ds and BA). Love the campus and plush conditions. Always remember to smack THE Horsehead (not our Horsehead, unless he needs it) on the way in for good luck.
The “Gazelles”- So, Double Ds almost ran over all of them as he pulled into PDS. They disappeared for some time before emerging back on the track while the pax did People’s chair and donkey kicks. Those folks were flying around the oval. It was quite a contrast to the retired neighborhood “walkers” normally seen.
Vamos might be a NASCAR fan as he likes to bump in the turns and straight aways.
Lots of mumblechatter from the pax on a few occassions, YHC couldn’t tell if they liked the new ideas or not. The “curtsy” or Drop Lunge, the Hand Walk, and the Lateral Lunge all came from Core Performance (book that Whiplash recommended). Good for warmup and to prevent injurys.
Tesla and others didn’t really like the Merkin Roll which created dizziness and veritgo.
All in all, we did quite a bit this am and there was solid work out there from everyone. Stayed at a solid pace for 45 mins with the heart rate up and worked the whole body.
Solid Take Out by Tesla!
Announcements:
Prayer and Support needed for the folks of SC (especially Columbia)
Plug for Joust- back open at CCS on Fridays (new track and football field)
Virtual Shovel flag was planted and lots of pax starting emerging from their cars. YHC thought there was some sort of Pre-run with all the cars but only 3 pax standing in the lots. Then like bees to honey they gathered together. Disclaimer stated and we started our mosey around the parking lot to pick up a latecomer or two.
The Thang:
Mosey around the lots once, then Hand walk (10-15 yards), mosey some more with butt kickers, high knees, karaoke
Down the track (watch out for the mud); To the Field
NOPE; (audible) Field Closed, gotta respect the property management’s request.
Stay on Track for
SSH x 20
Lateral Lunges x 10 ea
Mountain Climbers x 20
Merkins x 15 (slow and fast cadence)
Low Slow Squat x 15
5 Burpees OYO
Mosey around track to opposite side: 5 Burpees OYO
Mosey back to Start: 5 Burpees OYO
Back up to Parking Lot for Modified Gopher
Pax 1: Cinder Blocks- Curls, Presses, Tricep extensions, Squats
Pax 2: Down to Track and 100 yard dash (timer)
Pax 3: Down between Baseball fields for Derkins, Dips and Step Ups.
Rinse and Repeat twice
Everyone back to lot for Mary:
LBC x 20; Dolly x 20; Heels to Heaven x 20; Protractor; Rosalita x 15
Finish with Merkins x 15
Naked Moleskine:
Yes, YHC usually takes Monday off but how can you turn down Simba when he asks you 3 months out to Q. Thank goodness he reminded my yesterday!
Base Camp has some numbers! Lots of Pax sleaking out of their cars and into the gloom. Great to meet some new faces.
The posted field threw YHC off a little this am but Fireman Ed now tells me that he usually ignores it. He just pointed it out today because he didn’t want to get muddy and messy from the football field. Audilble called and we stayed off the field.
YHC should’ve had 49er there to help me with the Gopher. That was an instructional fail but the pax quickly caught on and worked hard with each station.
Stay Puff (Respect) is strong out there, wearing his Youth Counselor shirt. He said he slept in it….interesting, dedicated..either way, thanks for taking us out this am.
Baracus says he hurts just about everywhere, then proceeds to “let loose” on the lateral lunges to extend the pain to the pax next to him. #gross
Heartbreaker loves the MudRun but loves the ride back even more.
Good to see Young Love back out in the gloom after his BRR injury. He seems to have recovered and ready to go 100%.
Announcements:
New 3rd F starting next week at Dunkin Donuts (Colony Place- Colony and Rea)- Mondays at 6:30am
Yep, only three pax joined up on a cool misty morning to start off their Saturday in good fashion at Ascent. Pele planted the Shovel Flag, Nuke came rolling in on two wheels and then we were off.
The Thang:
Warm up lap around track; another one with butt kickers, high knees, karaoke; then we do some stretching: Hand Walk, Inverted Hamstring x 20, Lateral lunge x 10 each
Mosey To playground for modified Murph:
5 pullups, 10 merkins, 15 squats rinse and repeat for 15 mins
Recover jog around field
To concession stand area:
10 Derkins, 10 Step-ups (each leg), 15 Situps (old school); rinse and repeat 3 times
Mosey through woods to neighbor hill for 7s:
Jump Squats at bottom; Diamond merkins at top
Back to Basketball court for Mary:
Mason Twist x 20
Dolly x 20
Flutter x 20
LBC x 20
Mosey to Wall for People’s Chair with 20 airpresses then 20 Donkey kicks; rinse and repeat
Mosey back to cars for COT
Moleskine:
Solid performance by all 3 of us out there. The mist and cooler temp are a nice welcome. Don’t let a little weather keep you from posting.
Nuke seemed to like the 7s on the hill
Ok, so what’s the deal with the 6am ulitmate frisbee game? YHC hears that this has been going on for the past couple of Saturdays. Interesting….
Thanks for letting me lead Ascent. It was a pleasure.
Pele, thanks for taking us out. Pele works hard out in the gloom and always seems to have a smile on his face. #encouragement
After the summer relocation due to the track and field renovation, the Jevlar pax was back at CCS. Header planted the shovel flag firmly in the earth and 26 of the South’s finest posted in the gloom this clear, warm and humid morning. YHC tweeted a clue to the theme of the workout…Richard Petty, Nascar, track-work, etc? It would reveal itself soon enough.
Mosey down to the brand new football field, which was in prime condition ready for tonight’s big game: Charlotte Christian vs. Charlotte Catholic #fridaynightlights
The Thang:
SSH x 20
Low Slow Squat Jump x 20
Groiners x 15
Merkins x 10
Burpees x 43 (OYO) Heart rate up now!
Time to Visit Grandma…oh sweet Grandma, how we’ve missed you:
Split the pax into 2 groups for 7s on the Mountain:
Pax 1: Top- Pullups, Bottom- Jump Squats
Pax 2: Top- Merkins, Bottom- Jump Squats
Flap Jack (after some Mary while we wait on finishers)
Back to the Turf:
Pax 1: Frisbees Hairburners to 43 yard line (there it is again) and back
PAx 2: Plank while individuals take turns kicking a field goal (make it= 100 yard mosey, miss it= to the Blue door and back)
Flap Jack- modified for time
On the goal line (abreast) for GASSERS (100yds) x 6 (I think, maybe 8, lost count due to O2 deprivation)
Jailbreak back to parking lot
COT
Ye Olde Naked Moleskin:
Ok, so the Arbo did it’s job this summer, but YHC was glad to be back at CCS. Field looks great, track is even better but no lines yet so we stayed off it. Can’t wait to watch some good ol High School Football tonight. Joker, Runstopper, and YHC will be there if anyone wants to join us. Hopefully, Stopper will keep his shirt on.
Observations: (post comments below on other things YHC missed)
YHC tried really hard to test the limits of the “talking” Busch. Not sure what exercise it would take to stop him from talking….43 Burpees- no, Gma Mt 7s- no, Hairburners- no, Gassers- maybe? God Bless him, he is just so happy to be out there with everyone, he just has to socialize. YHC just hopes that he doesn’t mind if we don’t talk back to him. No questions please Busch, unless we can just grunt back.
Yeti was there repesenting the faculty of CCS and of course showing us old guys how young he is. #Strong Hope to see more of the faculty out in the gloom at some point.
Puddin’ was sweating…..but I do believe Mr. Brady did the wring the shirt out and got the “make the puddle” prize. #shocker
Great to see my old Mudrun racing teammate, Backdraft out this am. His boys go to CCS, so it’s good to have another CCS dad at this AO.
Field Goals? the group YHC was in did fairly well. Saw some solid kick right down the center of the uprights. #fridayfunday
Witch Doctor was liking Grandma Mt. She put a beating on the rest of us. Grandma’s get upset when you don’t visit them enough. Header, remind all the Joust Qs that.
Great turnout this am. Thanks to all for joining YHC in starting off my 43rd bday. Yep, the Theme. Could not think of a better way to start off the day than with a good group of friends like you guys. OK, enough of that sobby stuff. I hope that was a good beatdown for you.
By the way, come on out to The Rock tomorrow if you want another dose of some fun. TR and YHC are set to Q there. We’ve got a good ole fashion Skunkworks type kick in the teeth for ya.
Annoucements:
MudRun signups are open- try to have your team ready but if not you can sign up as an individual
Oct. 4th at the White Water Center: Bushwhacker Race, then Kenny Thomas (Mogadishu Veteran) will speak on Leadership then Dredd will follow. Kenny’s band Cornbread will be there for entertainment while you pig out on BBQ. Cost is $99 for adults, $49 for ages 6-12, 5 and under are free. More info to come soon.
BRR- still some open spots, see Turkey Leg for details if you are interested.
The converged Joust and Kevlar (aka Jevlar) is back at Charlotte Christian School tomorrow (8/21/15). YHC will be your Q for the return “home”. Come on out for those of you who have missed Grandma or if you wanna smell the nice new turf and get rolled in new dingle berries. We’ll get to try out the new gridiron before the boys take the field for Friday Night Lights (Christian v. Catholic- epic battle). There will be a theme of some sort tomorrow, who will be the first to guess it? #FunFriday C ya in the gloom! 0530 launch
*remember to park near the Upper school lot and all the way down near the dumpster
25 pax joined up in the S. Clt Middle parking lot, virtual shovel flag was planted, lots of chatter/warm greetings, etc. countdown, then it started.
Mosey around parking lot to pick up any late comers, then down to the dark track and onto the muddy field.
SSH x 20
IW x20
Windmill x 20
Low slow squat x 20
Merkins x 10
Mt. Climber x 15
Warmup lap around track
Warmup complete
Navy Physical Readiness Test (PRT)- with Partner (counting)
2 mins AMRAP Pushups
2 mins AMRAP Situps (old school)
1.5 mile timed run
Plankarama til all are done
Mosey to Wall:
People’s chair with Air Press (x 20)
Donkey Kicks x 20
Rinse Repeat
COT
Naked Moleskin:
Joker first brought this out to the Joust pax many months ago except he added the pull-ups piece. Sorry we didn’t get that one in, we would have had to travel to Davie park (not enough time).
Where was our Navy buddy, Squid today? This one was for him. Someone test him on this next time you see him.
Here is the link to see how you rank: http://www.military.com/military-fitness/navy-fitness-requirements/navy-basic-training-pft
Here is another one (a pdf) that is divided by age groups. YHC likes this one better: http://www.nrotc.navy.mil/pdfs/Physical%20Standards.pdf
YHC hopes the pax liked to see how you would stand up to the test. It’s good to be tested.
Everyone was working hard out there. YHC heard some pretty impressive numbers at the end. Partners were supposed to help count but also correct/encourage on proper form. #accountability
Post your scores or ranks (excellent, outstanding, etc.) below if you so desire in the comments. Could you make it into the Navy?
Annoucements: FREEDOM is Q for Jevlar on Friday. Come on out and support him. Also, Friday at Compass (Chick-fila 0630) we are studying Philiipians chapter 2. 2 Therefore if you have any encouragement from being united with Christ, if any comfort from his love, if any common sharing in the Spirit, if any tenderness and compassion, 2 then make my joy complete by being like-minded, having the same love, being one in spirit and of one mind.
Another steamy morning, where 10 Meats show up in the gloom to get all swolled up….oh wait, then the Runstopper slides the BMer in a spot on 2 wheels to make it 11. On paper it looked real simple, just Swings and Snatches; in execution, not so much.
Warm Up/Stretching-
Good Mornings x 10 (slow with extra back stretch)
KB squat hold ~45 sec with rocking
Low swing x 10
2H Swing x 10
The Main Event-
ROUND 1
5 – 1H swings L / 5 – 1H Swings R. 10x ea hand, 100 swings total
5 snatches L / 5 snatches R. 10x ea hand, 100 total snatches.
ROUND 2
10 – 1H swings L / 10 – 1H Swings R. 4x ea hand, 80 swings total.
10 snatches L / 10 snatches R. Repeat 4x ea hand, 80 total snatches
Rt arm on KB Merkin x 10
Lt arm on KB Merkin x 10
ROUND 3 (Aublie called from Snatches to Cleans- your choice)
15 – 1H swings L / 15 – 1H Swings R. 2x ea hand, 60 swings total.
15 snatches or cleans L / 15 snatches or cleans R. 2x ea hand: 60 total snatches
ROUND 4 (Another Aublie called from Snatches to Cleans- your choice)
20 – 1H swings L / 20 – 1H Swings R. 1x ea hand, 40 swings total.
20 snatches or cleans L / 20 snatches or cleans R. 1x ea hand, 40 total snatches.
Mary
Heels to Heaven x 15
KB Louganis x 10
Kb press Flutter x 15
Kb press Dolly x 15
COT
Naked Moleskin:
Thank TR for this one, fellas. He did this one in the Doubletree hotel a week or so ago. Must have needed to work off those free cookies. YHC knew this one would chew up the hands pretty good….and that was confirmed today.
Did Runstopper even wear a shirt today? Something was on his head about half way through. It could have been his shirt or just a new do-rag?
Brown has Fletch to thank for not ruining another pair of socks. The boyscout, Fletch, saved the day with tp.
Chum brought the chalk but when mixed with sweat and the humidity, you start to make biscuits and of course tear up the hands. Callus removal at it’s quickest. Even with a towel, the hands were shredded up today. #hamburgerhands
Chanel was solid and didn’t want to modify the Snatches to Cleans but decided not to go against the pax.
Dawg called for the Louganis…interesting
And Spackle loves golf too much to mess up his hands… so he modified in the Spackler way.
By the way, Chanel recommends new-skin liquid bandage for my hands….holy moly that stuff stings enough to make a grown man cry. #soft
Announcements:
Mint Hill Metal- need Qs Fridays
F3 Dads- this Sat at the Panther’s Training facility from 1-3pm (NFL Play 60)
A nice warmer morning set up for the pax to melt away some pounds gained over the winter months. Oh yea, get use to it, it’s gonna be nice hot summer. Virtual Shovel Flag planted…by the way Harley, where is that flag YHC gave you?
Warm-up: Mosey around the church parking lot
SSH x20
Good Mornings x 20
2 hand swing x 25 OYO
Merkins x 10
2 hand swing x 25 OYO
Merkins x 10
2 hand swing x 50 OYO
Partner Up (same size bell)
Pt. 1 run to entrance (left or right)
Pt 2 Double cleans
Flapjack
Pt. 1 run to other entrance (opposite)
Pt 2 Double cleans with squat
Flapjack
Pt.1 run back to first entrance
Pt. 2 Double cleans, squat, press
Flapjack
Plankarama
Pt. 1 run to entrance (left or right)
Pt 2 Double swings
Flapjack
Pt. 1 run to other entrance (opposite)
Pt 2 Vikings
Flapjack
Pt.1 run back to first entrance
Pt. 2 KB execise of your choice
to the grass knoll
Louganis x 15
Jack Abs 24 x 6
Flutter Press x 20
Merkins x 10
Swings for 90 sec
COT
Naked Moleskine:
Ok, YHC had an operator error on the voice recorder so if I missed your name on the BB, my apologies. You know if you were there.
Strong work by all this AM…doubles are tough, especially when you add in the running piece. Oh and one run was a little longer than the other in case you didn’t notice.
Quick observations: Puddin’ sweats, Grubber likes KBs (running, not so much), Fletch is fast, TR likes doubles, Doubles will hurt a Bulldog’s back, Sussudio wears too many layers for 70 degrees, Busch leads a strong prayer. Jack Abs is a keeper for the core. “Come On, Cletus!” YHC likes saying that..
All together it was a pleasure to lead the Pax and YHC hopes that this was another kick in the teeth as it should be for Skunkworks. No apologies for that!
Announcements:
Get on Twitter to get the latest on workout locations. Jevlar will be changing in the next couple of weeks.
Mint Hill parade- F3MintHill
We started as ten eager to take on the Friday fun with frisbees in hand and somehow by the end we were 11.
The Thang:
Mosey around track- karaoke, backwards, etc.
SSH x 25
Hill Billy x 25
Merkins x 20
Low slow Squat x 20
Partner up: PT #1 Lap, PT #2 Stairs flap jack x 3
Plankarama
To G-ma Mountain: Up n Down combined 100 pullups, and 100 merkins with Partner
Mary: LBCs, Dolly, Flutter, Heels to Heaven with protractor (Double E special)
Frisbee Fun Time: Frisbee hairburner relay- 10 yd and back, 20 yd and back, 15 yd and back, 10 yd and back.
100 yard dash- AYG
Jailbreak home
COT
Naked Moleskine:
Double Ds and Double E posted for the first time together….looking for a Double F and Double G ??
Mr. Brady somehow someway, appears out of nowhere at the end. Pehaps he was in stealth mode the whole time.
Freedom EH’d his “funky bass player” now known as Downtown. This 26 yr old (hate, hate) was very strong on the pull-ups and 100 yd dash as the end. Perhaps can give Joke and Lobsta Roll a run for the title soon. Hope to see you back out in the gloom, Downtown.
Prohibition and YHC had to take it somewhat easy with the Marine Corp Mudrun staring at us on Sat.
Frisbees from the dollar store tend to heat up on the turf…had to bring out the fun for Friday.
Solid take-out by The Horsehead, Thanks HH!