9 of Union counties best (and YHC) showed up at the Sun Valley AO to get a little taste of the mudrun sans the mud.
The Thang:
Mosey to nice grassy field for Warmup- SSH x 25, IW x 25, Slow merkin x 20, Hill Billy x 25, Shore Shoulders x 10 (Circles forwar/backward, Up, in front, etc)
Mosey to Playgroud: Partner Up. Pt #1- Jump ups x 20, Pt# 2 Pullups x 10; flapjack, rinse and repeat x 4; Plankarama
Indian run to soccer field: Wheelbarrow 50 yds, flapjack; Crab-barrow x 25 yds (ouch), Bearcrawl x 100 yds.
Mosey to Football stadium/track: Pt# Zigzag teh stadium stairs while Pt# 2 does a lap; flapjack x 3
Mosey to Obs course ( oh wait, Q spots innocent tractor tires that start calling us over); Flip tires up and back relay race….fun!
Now, mosey to Obstacle Course, Run through one time. Plank, Jail break AYG to shovel flag.
Darn it, Shovel flag touching the ground- 10 burpee penalty for all
COT
Naked Moleskine:
It was great to be out in beautiful Union Co, with some of the pax YHC had not seen in quite some time. And it was great to meet some new faces. UC is growing, come on out and join them. Sun Valley is a great AO, it’s got everything including Tractor TIRES just waiting for you to flip em! YHC could not resist the temptation.
Big welcome to FNG, David, now know as Big Trade…Hershel Walker lookalike. He was EH’d by Zorro who instructs his 2.0 in fencing. We hope to keep seeing you at F3.
Strong work by everyone out this am…we covered a lot of distance and got a full body workout.
Crab-barrow is akward and tough on the triceps. Stadium stairs followed by a 400 will take the wind right out of ya…of course the Mudrun will do that too.
Late Show, Game Show, Espresso….these guys like to rhyme in the UC.
Thanks to HH, CT, and GJ for letting me come out and lead the fine men of UC. God bless you guys.
Announcements: Keep Zipadee in your prayers, F3 Golf, Mudrun next weekend but there will be Outland.
17 “Meatheads” (see definition below) showed up in the early morning cold to sling the iron in a fashion that would make Mr. Tabata proud. Tunes were provided by Pandora Hair Bands radio (you’re welcome)
The Thang:
Warmup- SSH x 20; IW x 20; Good mornings x 15
Main Event: (Tabata )
#1 KB Two-hand swings (30 sec work, 15 sec rest) x 8 sets
#2 KB Bob and Weave (20 sec work, 10 sec rest) x 8 sets
#3 KB Two hand squat and press (20 sec work, 10 sec rest) x 8 sets
#4 KB One hand swing (20 sec work, 10 sec rest) x 8 sets (alternate left/right)
#5 KB Cleans (20 sec work, 10 sec rest) x 8 sets (alternate left/right)
#6 Merkins (use KBs) (20 sec work, 10 sec rest) x 8 sets
#7 KB One hand squat and press (20 sec work, 10 sec rest) x 8 sets (alternate left/right)
#8 High Pulls (20 sec work, 10 sec rest) x 8 sets (alternate left/right)
#9 KB Louganis (20 sec work, 10 sec rest) x 3 sets
COT
Moleskine (need help here, YHC was too busy with the iPad Tabata app and weinke):
There was quite a bit of mumble chatter, so I am sure there are some good comments to be made.
Welcome back , Brown. Always good to have you out.
Annoucements:
F3 Golf- April 30th afternoon at Olde Sycamore
March 14th Marvin run for the Ridge- contact Brown for details.
Urban dictionary definition:
13 thoroughly wrapped up pax jumped out of their chariots to some tunes blasting out of Rev Flo-Rida’s trunk, to get the icy (where was it) beatdown.
The Thang
Once around the track- forward, Karaoke, backward, Karaoke, forward
SSH x 20
IW x 20
Merkin x 10
Slow Squat x 20
Wide Arm Merkin x 10
Monkey Humper x 15
Mosey to Goal Line- Burpee Suicides
To the Opposite 20yd line, 10 Burpees, sprint back
To the Opposite 30 yd line, 10 Burpees, sprint back
To the Opposite 40 yd line, 10 Burpees, sprint back
To the 50 yd line, 10 Burpess, sprint back
Frisbee Hairburner Relay race: (2 Teams)
Burn the Frisbees 25 yards and back while your team does LBCs, Flutters, Dolly
Burn the Frisbees 15 yards and back while your team continues with LBCs, Flutters, Dolly
Animal Field Work:
Bear Crawl – 50 yds
Turtle Crawl- 50 yds
(Audible)
Scorpian Crawl- 25 yds, sprint back
Crab Walk- 25 yds, sprint back
Duck Walk- 25 yds, sprint back
Ring of Fire- (cirle up)
Each Pax calls an exercise while that person does Animal crawl around the circle (YHC can’t remember all that was called)
Gasers- 100s x 5
COT
Ye Ole Naked Moleskine:
– Love the Rev. Flo-Rida’s encouragement and comments…Yes, the Abs stuff will make you look better naked. OH, and thanks for the musical entertainment during the Ring of Fire.
– Ausman brothers in the house- quiet, stealth and strong performance
– Tesla (Respect) always encourages YHC and thanks for the strong TakeOut
– Frisbees hairburners seem to be a crowd pleaser if dirty looks=crowd pleaser? Thanks TR for the discs, they are nice and shined up for you.
– Scorpian crawl proved to be a real kick in the teeth, maybe because it was after Bear and Turtle, shoulder burn
-In the end, all did a great job out there this am, giving it your best. #ISI Thanks for letting me lead The Charge….love how that sounds!
Annoucements:
Spring Mudrun coming up very soon
Starting thinking about BRR, Sept. 11-12
Need more Cowbell (Kettlebell)? then check out CORE Meltdown, Thurs at Beverly Woods
A group of crazy eight joined up in the cold morning air to tackle some of the best Joust has to offer with a variety pack of painstations.
The Thang:
SSH x 20
IWS (Imperial Walker w/ Squat) x 20
Merkins x 20
Shore Shoulders x 10 ea (Forward circles, Backward circles, In/outs, Up/downs)
Mosey to Ramp Rails- Plank walk up the rails, bear crawl back down
Mosey to Stadium/Track: Partner up
PT #1: Lap
PT #2: Up the Staduim Stairs
Flap Jack X 2
Mosey to Gma Mountain:
Sevens- Burpees at bottom/Pullups at top
Mary-
LBCs x 25
Flutter x 20
Dolly x 20
Jack Knife x 15
Cumberland Co Viaduct x 12 ea (for Hops!)
Mosey to Goal Line: Merkins Suicide Pyramid (10, 20, 30, 20, 10)
Gasers- 100’s x 5
COT
Moleskine:
YHC sure hopes the pax enjoyed the variety pack of pain this am. Tried to get a little bit of everything in there to satisfy all.
Strong work by the Ausman boys posting together at Joust and The Charge this week.
“FREEDOM!” – nuf said
I believe Double Ds would have enjoyed the Shore Shoulders more if I could get him to look up to change the movement. #focusedman
Big Joust Welcome to Si and Buttermaker for their first post to Joust. Hope you boys enjoyed the facilities…spread the word if you did.
Buttermaker tired to rename himself to Butterball, I think due to O2 deprivation and couldn’t remember his handle……interesing but nope, corrected.
Lobsta Roll- gasers are no match for him and he just about owns the Mt too. Strong!
Announcements- Joe Davis on sat, no movie, Go Panthers!, and
Compass plug-ChickFila every Fri 0630- come join us. Freedom did today!
Two dozen of the south’s finest left the fartsack, shined up the kettlebell and proceeded to suck in the gloom.
The Thang:
SSH x 25
Two hand swing x 25
Imperial Walker x 20
Alternating One hand swing x 25
Good mornings x 15
Rack em and mosey to entrance; Partner up like size bells
Pt#1 sprint to first cone and do merkins til Pt# 2 (Farmer’s carry) arrives; plank
COP: 20 swings, 15 Sumo squat to upright rows, 10 Clean-squat-press (5R/5L)
Pt#2 sprint to second cone and do wide arm merkins til Pt#1 (Farmer’s carry) arrives; plank
COP: 20 swings, 15 Sumo squat to upright rows, 10 Clean-squat-press (5R/5L)
Pt#1 sprint to third cone and do diamonds til Pt#2(Farmer’s carry) arrives; plank
COP: 20 swings, 15 Sumo squat to upright rows, 10 Clean-squat-press (5R/5L)
Pt# 2 sprint to fourth cone and do CDDs til Pt#1 (Farmer’s carry) arrives; plank
COP: 20 swings, 15 Sumo squat to upright rows, 10 Clean-squat-press (5R/5L)
Grab some Hill (without partner)
20 High pulls (10R/10L), up the hill; 10 merkins
15 Goblet squats, up the hill; 10 wide arms
10 Snatches (5R/5L), up the hill; 10 diamonds
Mosey back to flagpole
Mary:
Dolly KB press x 20
Jack Abs: 4 LBCs/ 1 Dolly up to 24/6
Flutter KB press x 15
10 KB burpess OYO
COT
Naked Moleskin:
You know you’ve dialed up a nice beatdown when a) Runstopper’s fashoinable specs get all fogged up halfway through the workout, b) Simba tweets that he can’t hold the phone and c) Splinter follow that with “I can’t turn the steering wheel”
Gotta love to see Freedom becoming a fixture at Skunkworks; strong work out there Big guy!
It was great to see Kotter’s like Yankee back out as well as Crabcake returning from his GoRuck experience. Congrats!
YHC grabbed some of this workout from an old Combine BB (thanks Metro). They also seemed to comment on the long Farmer carries that tooks it’s toll on the arms, shoulders and grip.
Jack Abs is a tough one to do and Q but it’s one that we should bring back every once in a while. (a Hops favorite)
Sanka and Chanel look alike…yes, I am just saying that.
Where was Brown, Bulldog, Busch and all the other pax that start with a “B”?
It was an honor to lead you gents this am. Sorry for some of the barking (“Stay” is not really in the workout lingo, yet)
Announcements:
Runstopper’s special service announcement for the Pax to come to The Rock on Sat. something special is planned, he says.
3rd F tomorrow at Bojangles, South Park. Sanka is Q.
Christmas party on Sat night- should be a great time.
High Tide then plugs Meathead
25X – SSH
25X (OYO) Merkins
25X – IW
25x (OYO) Wide-Arm Merkin
25X – Squats
25X –(OYO) Diamond Merkins
25X Mountain Climbers
25X – (OYO) Carolina Dry Docks
Slow Jog to base of Grand Mother Mountain
11s – Burpees & Decline Merkins
Plank Series & 100 LBC
Jog up Grand Mother Mountain to the playground
11s – Burpees & Pull-ups
Plank & 50 flutters & 50 Dollies
Jog to lower playground
2 Pax doing 30X dips while the other 2 PAX do burpees
Flapjack
Jail break back to launch
35 secs of LBCs — using every available second!!
Announcements:
See weekly email for convergence tomorrow
Good luck to all mud runners!
Great job out there fellas!!
A big crowd gathered in the cool of the first day of Fall, ready to get after it and swing the iron.
The Thang:
Warmup-
Good mornings x 15 (Waiting for Bananas….)
SSH x 25
Two hand swing (THS) x 10
IW x 20
THS x 15
KB squat hold x 30 sec
THS x 20
Mosey to Church entrance (partner up with same size bell)
Catch me if you can:
PT #1 Farmer’s carry wiht shrugs
PT #2 10 hand release merkins chase
10 THS together when caught then flap jack
Around the church back to field by parking lot (Circle Up)
THS x 10
Move clockwise 5: if you get a smaller bell then One hand swings x 10 ea hand; if you get equal or larger bell then 20 THS
Move 5 more clockwise: Rinse and repeat
AYG- one lap and back to your bell.
THS x 10
Move counterclockwise 5: if you get smaller bell then clean and press x 10 ea arm; if you get equal or larger bell than 10 clean ea arm.
Move 5 more counterclockwise: rinse and repeat
AYG-one lap and back to your bell
THS x 50
Mary with bell
KB dolly press x 15
LBC x 30
KB flutter press x 15
AYG- Lap and back to bell
THS x 30
Naked Moleskin:
Not sure how many swings we got in today fellas, I’d say close to the 300+ mark depending on too many things. #10Kswings (but according to TR, swings during a regular workout don’t count, sorry)
A Big Area 51 welcome to Carrier, Ribeye, and Sundancer. It was great to have you guys join us this morning. Come on back down south anytime, ya hear!
Bananas: why were you late? that’s not like you.
YHC had a full weinke with lots of sharing of the bells so the PAX could get a good sense of how some of the heavier (and lighter) bells feel. Those bigguns make you fire the hips (proper form).
Other moleskin: sound off in comments as YHC was smoked and can’t seem to remember much. Although I do recall quite a bit of mumblechatter from Dog, Busch and Bananas, perhaps more running is needed, next time.
Announcements:
Union County is expanding. EH those friends, coworkers, etc that live out that way. Countertop and Hairband are leading this effort
F3 Mentoring program at Matthew Elementary. See Champagne for details.
Kevlar is converging with Joust at Charlotte Christian School.
Come on out and join MallCop (QIC) for a beatdown at CCS on 6/27/14. Park on the right side near the Upper School. 0530 launch. It’s a great site, come check it out. C ya in the gloom.
Another hot and humid morning to welcome the dirty dozen pax of Joust. Sign the waiver and announce the disclaimer (ok, we should be covered) now we’re off…
The Thang:
To the track Lap 1- mosey, fellowship pace (mumblechatter)
Warm-up
SSH x 20
IW x 20
Groiners x 15
Shore Shoulders x 15 (forward, reverse, then up)
Lap 2- little faster now
To Grandmother Mountain: Partner up, P90x Chest and Back; Said exercise at bottom then to the top for said exerise
At Bottom: Merkin x 10 ea, Diamonds x 10 ea, Wide Arms x 10, Derkins x 10
At Top: Wide Arm pullups x 10 ea, Reverse Grip x 10, Close Grip Pullups x 10
Plankarama til others are done
Lap 3 (with staduim stairs)
Rinse and Repeat P90x on the Mountain with New partner
Superman/Banana….Banana Boat(?)
Lap 4
100’s x 10 (30 sec.)
Mosey Back to COT
Naked Moleskin:
This was a tough one boys, YHC put is all down on the weinke and was concerned about getting it all in but we did it and did it well. Nice work out there and You did work hard.
The thought was to bring P90x to the Gma Mountain. Push and Pull with the standard Chest and Back routine. G-ma made it even that much harder.
It’s great to see the partners encourage and help each other. Pull-ups are down right hard, no doubt. There is no pride in having your brother help you. Remember that, not just in the workouts but in all of life’s challenges. We need to be there for each other.
Lobster roll (as we rolled by Gma Mt), “Shhh, don’t wake her up yet.”
Strong efforts all around but notably pushing hard were Big Top and Hacksaw. PUDDIN’ (I just love sayin’ that)
LabRat brought out a FNG (Bubba) from Gainesville, FL now known as Shrimpboat. We somehow lost him in the second run on the Mt. #naturecalls Nice work, Shrimpboat, hope to see you out again. #bringtheTP
10 x 100’s will definitely make you O2 deprived. You hate em but you love em.
Extra strong sendoff by Horsehead. Thank you,HH.
Annoucements:
F3 Dads at Colonel Beatty Park starts this Sat at 9am. Header is Q.
Joust and Kevlar will converge next week at CCS. (forgot that one in the COT but read it here)
Posted for 1st time Q- Mr Brady (well done today)
“EMBE” – Early Morning Bug Eaters
The mumble chatter at this morning’s workout devolved into a discussion on the consumption of small insects. It turns out Uncle Leo is a bit of a sommelier when it comes to bugs. He prefers the musty, earthen bouquet of lighting bugs well-aged in a mason jar. Baracus keeps a more “all natural” approach and eats his straight out the air.
Some time was also spent on a scientific investigation into the origin of little black bits of ground rubber from the synthetic turf that cling to sweaty skin. They are “Dingle Berries”, of the genus “Annoying”, from Latin for “I’ve got tiny balls in my shorts again”.
We also did some exercising:
20 SSH
20 IW
Holding a squat while doing arm circles: 20 front rotation, 20 back rotation
20 Dollies
½ Mile Indian Run
Cumberland County Viaducts, 20 each side
Suicides with a bear crawl return leg
25 Heels to Heaven
10 trips up Grandmother mountain. Merkins at the top and Flutters at the bottom.
20 Windmills
20 Jump Squats
10 Merkins
Walking Lunges
Jail Break back to the parking lot.
20 IW
20 SSH
LBC’s to finish it up.
COT
Announcements:
The Bear in NoCo this Sat
June 14th- CSAUP olymipics and Pool Party that evening (look for Evite in weekly email)
June 21st- F3 Dads starts