Donkey Kong on Fri. the 13th?
A lucky number 13 pax for a Friday the 13th beat down at a cold Joust this am. YHC woke up to a flurry of texts from The Shore on his own Joust that he was having with his GI tract. He just couldn’t make it happen and I know it was killing him cause the weinke he sent via text looked very interesting. So, Shovel Flag was planted and YHC warned the Pax, if you don’t like it, blame The Shore.
The Thang:
Jog to the track for Indian Run- pretty quick pace too around the track
SSH x 25
IW x 25
Merkins x 15
On the field for “Indian run” style:
Lunge walk; last man bear crawl to front 100 yards
Gorilla Walk; front man crab walks to back 50 yards, (audible- change gorilla to bunny hop)
Suicides- 100 yards x 20’s: Plank-a-rama
To G-ma Mountain for DONKEY KONG (modified from Shore’s Weinke)
Two lines: one man goes up Mt 5 feet or so then gets horizontal, next guy up over 1st guy and then down, so on and so on, jumping the barrels (men) as we head up G-Ma Mt.
Bear crawl back down the mountain
“Up the Mountain, but Down the Ladder”
Same split groups:
Pax 1 at bottom starts with 10 merkins, then goes to top for 10 Pull-ups.
Pax 2 at top for 10 Pull-up; then to bottom for 10 merkins
Rotate back and forth coming down ladder 9-8-7-6-5 enough! O2 gone. Plank
Back to Field for Mary
Jack Abs- 1 x LBC; 4 x Bicycle up to 7/28
Mosey back to parking lot; Jail break to cars
Moleskin:
So sorry The Shore could not lead us this am. YHC tried to understand the texted Weinke. He’ll have to give us a re-do at some point cause YHC modified it quite a bit. Hope you feel better, brother.
Mr. Brady runs to Joust on Fridays (strong) usually with Baracus but not today Friday the 13th fartsack for our buddy, BA?
Nice work out there today guys. Pax giving it their all, especially on the “Up the Mt, Down the Ladder”. YHC had so much fun with that one last week decided to try it again. Notable newer guys bringin’ it: Shockobottom,Voodoo, Twister, and Rivet.
Our own DK shows up to see what this new exercise with his namesake is all about. This one was not what the Shore envisioned so come on back out DK.
BLC (Big League Chew) wants everyone to know he is 50. So, don’t let him forget it. Ha, love some BLC.
Pray for Brew; last work trip of the year going to Buenos Aires (90 degrees and sunny)…he says his heads just not into this trip…geez wonder why. #vacationnotwork Ha! just messing with ya man, we all know traveling can put the strain on the family.
Best line of the AM: Voodoo says as we are on the Mountain face down in the frozen grass, “this is a great cure for morning wood”. I still think Mr. Brady is laughin’ at that one.
Announcements:
3rd F: Compass started a new book today, “Fight” Chik-fila (inside now) 0630
2nd F: Jan 10th Premiere of “Lone Survivor” movie at Stonecrest; the Sat workouts are doing “The Murph”
G-ma Mountain, she’s a tough one
6 started off and then we found number 7 down by the football field
The Thang:
SSH x 20
IW x 20
Slow Low Squat x 20
Audible- gave Q to The Shore for the infamous Shore Shoulders
Mosey to G-Ma Mountain:
Ladder; 10 Pull-ups at top of G-ma then down for 10 Merkins at bottom of G-ma; then 9, 8, 7, 6, 5 of each. Up and down, Up and down….you get it.
Plank-a-rama
Separate in two team: three stations
1. Staduim stairs
2. Run the track
3. Dips on visitor bench
Do AMRAP until relieved by team mate. 2x around
Mary- In and outs x 20; Slow bicycle x 15; X torture(?) x 20; Dolly x 20; Flutter x 20
Back to G-ma for Bear Crawl up and back down.
100 yd sprint then mosey back to cars.
Moleskin:
Great job today by a small but very hard work pax. YHC had to call a couple audibles due to being a little over ambitious and time management concerns.
Shore shoulders- always a treat, ouch! thanks The Shore for your help.
Welcome FNG Rivet (Seth),a Spandex recruit. Great work out there. Keep coming out, it does get easier.
Sorry to Mr. Brady for taking off a little early. You only missed the warmup and Shore Shoulders.
G-Ma Mountain, she never dissappoints. Baracus threatened to leave if we stayed on her all workout. So YHC had to leave her then come back at the end.
Announcements: Christmas Party this Saturday night at TR’s house. Come on out and have a blast. Ugly sweaters optional.
Mission I’m Possible – Saturdays at 9am, Men’s Shelter workout.
Jack Webb + KB= Jack Bell?
19 of the south Charlotte strong pax joined up to sling the KB iron around.
The Thang:
SSH x 20
Slow Squat x 15
IW x 20
Merkins x 15
Jack Bell:
Round 1: 1 x Snatch and press- alt arms; 4x 2-hand swing, climb the ladder to 5 and 20 reps
Round 2: 1 x Goblet squat; 4x Good mornings; climb the ladder to 5 and 20 reps
Round 3: 1 x Renegade row; 4x plyo merkin on kb- alt arms; climb the ladder to 5 and 20 reps
Mosey to lower lot
Count off by 4’s and time for circuit stations
Station 1: Overhead pull press x 20
Station 2: 2 Hand swing overhead until pax from st. 1 show up then move to st 2
Station3: Sumo squat to press until pax from st 2 show up then move to st 3
Station 4: KB pirate ship swing until pax from st 3 show up then move to st 1.
Rotate through only one time: took too long; audible
Head back up to flag pole; circle up for mary jack bell?
1 x Louganis 4x bicycle wiht kb press up to 6 and 24 reps
KB Dolly x 20
Flutter kick x 20
KB twist x 20
Moleskin:
The Thang always looks good on the Weinke and in YHC’s mind but doesn’t always translate on game day. Will need to rethink the tag team circuits.
Jack Webb with the KB= Jack Bell? Hey, you can try anything with the 1 x A; 4 x B and it should hurt. Good mornings included in this. The pax will feels those hammies tomorrow.
BLC has a heavy bell, not sure how much it weighs due to that silly metric system. Just know it’s heavy.
Witnessed Horsehead wrestling that 40lb KB on the mosey back to the flagpole. YHC thinks he liked it. #gettingstronger
Great group out there today that put up with my creativity even though it may have failed. TR would not have been so kind. #Qnazi
Annoucements: Christmas Party at TR’s haus this Sat. Park some where, Ruck in with your appetizer and fireman carry your M.
A Smoker- Lower then Upper
Jack Squat (Jack Webb for the legs): (n+1) Squat to Jump Knee Tucks / 4(n+1) Squats, where n = (0 to 7). Ouch!
Grab a rock, mosey to the school wall,
People’s chair with rock squeezed between legs (30 sec)
Lunge walk out, toy solider (high kicks) back
People’s chair with resistance, legs pushing out (30 sec)
Backwards lunge walk out, toy solider (high kicks) back
Good Mornings with rock x 20
People’s chair with rock again (1 min)
Back to field for Mary: LBC x 30, Slow Bicycle x 10, Roselita x 20, Flutter kick x 20
Busch’s Half:
Choose your partner wisely!
“Yo Ma, It’s cold out here!”
33 PAX showed up in the gloom on a crisp November morning…Let’s get moving…I am cold!
GO! — 10 Burpess OYO
– mosey to lower parking lot w/ alternating KB shoulder presses.
COP: In Cadence
SSH X 20
Slow Squat X 20
Mountain Climbers X 20
The Thang – w/ KB — Modify as needed throughout
1st Round
Merkins X 20
2 Hand Swing X 20
Goblet Squat X 20
10 Burpees
– Rinse and Repeat 3X…then sprint/run to school buses and back (150 yards)
2nd Round
Staggered Merkins X 20 (10 each side on kettle bell)
Hammer Curl 20
Good Mornings X 20
10 Burpees
– Rinse and Repeat 3X…then sprint/run to school buses and back (150 yards)
3rd Round
Shoulder Press X 20
LBC x 20
Upright Rows x 20
10 Burpees
– Rinse and Repeat 3X…then sprint/run to school buses and back (150 yards)
4th Round
Flutter Kicks w/ KB press x 15
Dollies w/KB press x 15
LBC (no KB) X 20
– Rinse and Repeat 3X
Rack kettlebell — quick mosey back to upper parking lot for… 10 more burpees for good measure.
Strong work by all – not too much mumble chatter…or at least I didn’t hear it. #seriously gassed
100+ burpees today / 120 merkins – I am definitely feeling the muscles burn this morning!
Announcements:
F3 Football party – this Sunday 11/10. Panthers v 49ers
– 3pm at Fox and Hound Ballantyne (game starts @ 4:15)
The Charge is launching tomorrow at 0530 at Providence Day School
Get involved with the numerous 3rd F groups!!
Joust- not just a video game
Brand new Shovel Flag was planted for the inauguration of Joust at Charlotte Christian School. 18 pax got out of the fartsack to see what this new site had to offer and well, YHC thinks it has much to offer including Grandmother mountain (legend in the making here).
Slow jog to upper grass area -great view of the football field
SSH x 25
IW x 25
Squat x 20
Merkins x 15
Mt climber x 20
Partner up (similar speed)
Pt 1 lap, Pt2 stairs flapjack x 4 (challenge: get faster each time around)
Jack Webb
Race partner: Bear crawl to 25, sprint to 50, bear crawl to 25, sprint to end zone
Grandmother Mountain:
Jacobs ladder- 7 merkins at top, 1 jump squat at bottom;
Race partner: Bear crawl to 25, sprint to 50, bear crawl to 25, sprint to end zone
MOM:
LBCs x 20
Flutter kick x 20
Fast Bicycle x 10, Slow bicycle x 5 rinse, repeat 4x
Dolly x 20
Circle Merkin
Moleskin:
Great launch fellas, thanks for coming out and supporting the new location. Special THANK YOU to the Charlotte Christian School administration for allowing us to use their facilities. Also thank you to Skywalker for all his involvement in getting it setup.
Great to have Crotch Rocket join us in the South Land as well as Spider.
Why Grandmother Mt you ask? TR, in all his wit, dubbed the name, perhaps coming off the BRR. YHC agreed as a tribute to the Grandfather Mt leg of the BRR. She has the incline of a mountain goat leg but not as long. She will suck the O2 right out of you and make your stems burn. Count on her as a regular for Joust.
Circle Merkins (Circle Merk): Tried something new here, pax seem to pick it up farily quick, could be a keeper.
Shortened Jack Webb to get everything on the weinke covered and yep, was called out. You know who you are….will store that for another day. #retaliation
Wolfpack lost to Clemson 26-14, there I said it.
Skywalker (resident Jedi) with the send off prayer, only he could work “fartsack” in a prayer like that. Hey, God understands!
Announements:
Charlotte Young Life Mud Run- Sept 28th at NCWWC, check it out at www.ylmudrun.com
F3Compass- Res4Men Chpt. 8 Teach your kids and generations to follow to Fear the Lord, Honor Authority, Discipline, and Responsibility.
Active Recovery
30 ready and able bodied Pax joined up in the gloom as the shovel flag was planted to embrace what YHC will call my active recovery from the BRR last weekend.
The Thang:
SSH x 20
IW x 20
Good Mornings x 10
Merkin x 15
Mosey to lower parking lot
Ladder of 5
1 RT Handed Squat Press & 1 LT Handed Squat Press & 1-50 yd sprint down and back
2 RT Handed Squat Press & 2 LT Handed Squat Press & 2-75 yd sprint down and back
3 RT Handed Squat Press & 3 LT Handed Squat Press & 3-75 yd sprint down and back
4 RT Handed Squat Press & 4 LT Handed Squat Press & 4-75 yd sprint down and back
5 RT Handed Squat Press & 5 LT Handed Squat Press & 5-75 yd sprint down and back
4 RT Handed Squat Press & 4 LT Handed Squat Press & 4-75 yd sprint down and back (Audible!)
3 RT Handed Squat Press & 3 LT Handed Squat Press & 1-75 yd sprint down and back
2 RT Handed Squat Press & 2 LT Handed Squat Press & 1-75 yd sprint down and back
1 RT Handed Squat Press & 1 LT Handed Squat Press & 1-75 yd sprint down and back
Plank-a-rama
Hill time (partner up):
PT 1: Two handed swings til PT 2 returns; PT 2 sprint hill & 5 burpees at top, back down (flap jack)
PT 1: Upright rows til PT 2 returns; PT 2 sprint hill & 5 burpees at top, back down (flap jack)
PT 1: Renegade Rows til PT 2 returns; PT 2 sprint hill & 5 burpees at top, back down (flap jack)
PT 1: Curls til PT 2 returns; PT 2 sprint hill & 5 burpees at top, back down (flap jack)
PT 1: Tricep extensions til PT 2 returns; PT 2 sprint hill & 5 burpees at top, back down (flap jack)
20 Two-handed KB swings then sprint 100 yd with Partner; finish strong
Mary w/ KB:
Louganis x 15
Flutter x 15
Dolly x 15
LBC x 15
Mason Twist x 20
COT
Moleskin:
Thanks to the pax for enjoying Skunk with me to try to workout the soreness from the BRR. T-claps to my BRR teammates, TR and Stage Coach, for posting thinking that I would not run them. Ha!
Special thanks to my buddy, The Nibbla for this workout. I stole it off the website from one of his Combine workouts with some slight modifications. Imitation is the highest form of flattery.
Someone please let Tommy Boy borrow their copy of the movie so he can watch it and figure out that his character (even though not very smart) does “win” in the end.
Welcome two FNGs: Terry (Smiley) and Will (My pleasure); we hope you enjoyed it and will come back for more.
Great job out there this morning, fellas. There was great effort by all; noted Geraldo and either Deadwood or Hee Haw racing each other in the sprints.
More running/sprints than we are used to at Skunk. Trying to show the Fast Twitch boys that the Meatheads of Skunk can throw the bell around and run too! Not sure if Busch even broke a sweat though.
Announcements:
Tomorrow, 9-11 Convergence at Calvary 0530; read the Preblast.
CPR class this Sat 9-12:30 at Covenant building C. See/Email Stone Cold if interested. Spots available.
Young Life event at White Water center. See Harley for details
3rd F on Wed. at Piper Glen Starbucks 0630
New Friday workout coming on Sept. 20th at Charlotte Christian School, bootcamp 0530
South Charlotte CPR class coming 9/14/13
Pax,
We’ve lined up a CPR class for the pax in the S. Charlotte area. It is set for Saturday, Sept. 14th from 9am-12:30pm at Covenant Day school, the C-Building, park near the flag pole near the school buildings (not the main sanctuary). Special thank you to M. Stage Coach, who will be our instructor. Note: this is not a certification class, you will not be certified but you will know what to do if one of us passes out one morning in the gloom. Plus it’s not a bad idea to know what to do just in case you ever need it at home, work, lake, pool, golf course, etc.
There is a $10 fee to cover the dummy rental and literature.
This class is limited to 20 people so if you are interested please email Stone Cold at wes.wetmore@randstadusa.com. We’d love to have a couple of the regulars from each workout location in the South CLT area. If you cannot make this one, we’ll try to have another one in the near future.
Strength and Honor!
Partner Up with same size kettle bell
Walk as a unit, one partner pushes both Kbs high while other partner does 15 Merkins continue to flap jack to parking lot (if you can’t continue presses, do shrugs with Kbs)
Circle up
Side straddle hops x 20
Imperial Walker x 20
Mountain Climber x 20
Partners go to opposite ends of parking lot each does their exercise listed below leaves their kettle bell and sprints to their partners kettle bell…when passing your partner, “Strength and Honor” is spoken aloud. Depending on which level of parking lot you are on, top level does number specified, middle level adds two reps to number specified, lower level adds 4 reps to number specified…pick your poison, longer sprint or more reps!
30 kettle bell swings/30 goblet squats – sprint
30 kettle bell Merkins moving side to side (one hand on the kettle bell and 15 each side)/30 kettle bell curls (15 each arm) – sprint
30 (15each arm) Kettle bell Plank rows (find a curb)/30 kettle bell presses (15 each arm) – sprint
30 kettle bell upright rows (15 each arm)/30 in place goblet lunges (15 each leg) – sprint
Repeat above 2 times
Partner kettle bell run with both kbs while the other does 10 Merkins – flap jack back to the flag pole
Finish with core work – box of chocolates
37 Men showed up for a Tuesday workout to flex their muscles to grow in strength and do it with honor. It seems the task was accomplished, as there was not much mumble chatter except for the grunts and groans the Q was close enough to hear during our core box of chocolates session at the end.
The men were a fit pax that would make any Q proud! It is amazing how many great men are a part of F3, and every FNG that comes is cut from the same cloth. Keep head locking your family, friends, neighbors, and colleagues to come out. Hopefully everyone received a good, moderate intensity circulation of blood through the system during the workout, and if not, I promise to step it up next time!
In His Strength and for His Honor!
Busch
Yo-Yo Ma Debut- Sounds of Pain!
28 PAX showed up in the gloom on an extra sticky Tuesday morning for YHC’s first Q — and an overall beat down.
GO! — 10 Burpess OYO
– mosey to lower parking lot w/ alternating KB shoulder presses.
COP: In Cadence
SSH X 25
Slow Squat X 25
Mountain Climbers X 20
The Thang – w/ KB
1st Round
Merkins X 20
2 Hand Swing X 20
Goblet Squat X 20
10 Burpees
– Rinse and Repeat 3X…then sprint/run to stop sign and back (175 yards)
2nd Round
Diamond Merkins X 20
Hammer Curl 20
Good Mornings X 20
10 Burpees
– Rinse and Repeat 3X…then sprint/run to stop sign and back (175 yards)
3rd Round — Audibles (multiple) called — YHC was fading fast!
Shoulder Press X 20 — audible to as many as you can do Russian Twist X 20 (10 each side) Upright Row X 20 — audible to 15
5 Burpees — yes…audible from 10 — time constaints / lots of mumble chatter / YHC gassed
– Rinse and Repeat 3X…then sprint/run to stop sign and back (175 yards)
Rack kettlebell — quick mosey back to upper parking lot for MARY
– PAX Bananas recruited to finish up work out w/ 3 Minutes of Mary
– LBCs X 30
– Rosalitas X 30
COT:
I appreciate this opportunity to Q my first full workout – I beat myself down today…hopefully all enjoyed enough of a downPAINment today also! Great effort! Fletch and Bulldog always strong — with ALF becoming a new beast out there!
ANOUNCEMENTS:
Ascent Base Camp — want to Q? — new/ 1st time Q?
Rebel Yell – new work out in the works: Site Q’s: Crab Cake & Spackler. Site: Polo Ridge Elementary
2 new F3 after labor day
– New 3rd F workout starting Wed Sept 4 at Piper Glen Starbucks (0630) / Busch & Skywalker on Q
– New 3rd F workout starting Fri Sept 6th at Panera Carmel Village (0630) Qs are Purple Haze and Champagne.