Head for the Mountains of Busch….
29 Faithful came out in the gloom and followed Busch into the mountains………
Mosey to park
Side straddle hops
Imperial walker
Merkins
50% sprint – Merkins 35
75% sprint – Dragon Walk 20
100% sprint – speed skater squats
Sprint Diamond push ups
Sprint burpees
Sprint dry docks
Above sprints with exercise x too many repeats to remember
Partner corner sprint race push-up sprint back to the middle of the field x 2
Mosey back to start and 2nd half sprint back home
Four exercise pain workout x 5
Lemon squeeze abs
Flutter to Rosalitas
90/45/10 leg lift up and down the ladder
You’re gonna be moving, but you ain’t going anywhere!
28 pax dodged the impending rain in the gloom to put in their first BROWNpainment for the week. Not a lot of ground was covered, but no one was left standing still!
COP
SSH x 25
Imperial Walker x 20
Squat x 15
Merkin x 15
The Thang stay in COP:
4 rounds
4 exercises per round
20 reps per exercise
4 times through each round
Round 1:
2 arm kettle bell swing
merkin
goblet squat
lunge row
Round 2:
Diamond merkin
Snatch row w/bell
Tricep extension
Sumo Squat w/bell
Round 3:
Wide Arm or Side to Side merkin
Curl
Good Morning
Upright Row
Round 4:
Due to time constraints, YHC audibled for 40 Burpees
Here is your Round 4 Pax Homework:
Jack Merkin
Lunge
Shadow Boxing (50 punches)
Burpees (10)
Finished with 3 minutes of Mary.
Moleskin:
As usual, mumble chatter began early from the peanut gallery. Discussions on form, counting, reps, sleeveless shirts, and general clowning, started off the workout. What’s new?!! All of that soon subsided as the pax began to pick up what YHC was putting down in the workout. The heavy breathing silence of hard work and effort, sparked the idea of music to motivate the pax through a workout. Bananas suggested some of Bulldog’s euro house music might do the trick! With names like Hee Haw, Yo Yo Ma, and Sinatra, who knows what an F3 playlist might sound like?! More to come on that. A brief moment of oxygen deprivation, surely not boredom, led to a small discussion from some pax on The Bachelorette. I won’t name names, you know who you are! Thanks to all who came out for my first Q. I hope it was worth your commitment to the gloom? It was a great opportunity to lead such a powerful group of men. Can’t wait to run it back!
Brown
Feeling like Eating Cheeseburgers off the Floor?
32 men gathered for an intense muscle building Kettle Bell PainStations at Skunkworks this morning. As Stone Cold warmed up the group there was a lot of chatter (hazing) the new Q Hoff all in curiosity of what was to come…needless-to-say There was a lot of chatter during the routine as well. Afterwards, we all kind of felt like we’d been ‘over-served” and eating cheeseburgers off the floor!
The Thang:
SSH x 25
IW x 25
Squats x 15
Catch me if you can to lower lot
– P1 10 Merkins/alternate 10 Jump Squats; P2: KB Run – to back gate
– Recover with Merkins until everyone comes in (non-stop if possible)
Circle Up Cadence
– 25 Slow Squats w. KB (KB between legs – cadence down, explode up once KB hits ground)
– 15 Monkey Humpers
– 5 Burpee to squat press w. KB press; run up hill with KB; 5 Burpee to Squat press w. KB
– Run down hill with KB
Partner Up: Century work (team 100’s)
– P1 High Pulls w. both KB; P2 Bear Crawl up hill – switch until reaching 100 reps
– P1 Alternating Press w. both KB; P2 Sprint uphill – switch until reaching 100 reps
– P1 KB swings (right, left. Middle) ; P2 Crab-walk up hill – switch until reaching 100 reps
– P1 Bent-over Row w. both KB; P2 run backwards uphill – switch until reaching 100 reps
– P1 and P2 single arm bicep curls at same time (KB in right hands, P1 and P2 lock left hands for balance facing each other) – switch arms until 100 reps
– P1 Decline Merkins; P2 Plank (P1 feet on P2’s Back) 25 reps each – switch every 25 reps until 100 reached
Mosey to grass
– 100 LBC
Moleskin:
– Lots of chatter at the beginning about Q going sleeveless. Looks like this session we had 2 bald and sleeveless Q’s. The award goes to the FNG, who actually tried to name himself…has that every happened before? Sorry Hee Haw…Turtle just didn’t fit and great effort today.
Thank you to all the men who showed up today and letting me lead. It is truly an honor to workout with such dedicated and determined individuals. Your spirit keeps us showing up for Pain in the Gloom day in and day out.
– Announcements:
New workout Wed, 06/19, The Anvil at Calvary Church. Same place where the The Rock is held.
Check for the evite for the F3Charlotte South Pig Picken 2013.
If you haven’t already, order your South Charlotte, Area 51 shirts
The Naked Banana featuring Ray Charles
Shovel flag planted firmly in the ground and 30 Pax rolled in for the Skunk beatdown. No one took TR up on his KB basics class at 0515. #formconfidence
The Thang:
Ray Charles Lead
SSH x 25
Arm rotations x 10 each arm
IW x 20
Hanging Arm rotation x 10 each
2 hand swing x 20
1 hand swing x 10 each
1 arm swing alternating x 10
Clean jerk x 10
Goblet squat x 10
Clean and press x 10
Goblet squa to press x 10
Around the Wrold x 10 each
Louganis x 10
Mason Twist x 10
Figure 8 curl x 10
1 arm swing and pull x 10 each
Bananas L
Partner up like sized bells
Man makers while partner runs 2 laps
Flapjack
Alternating kb curls while partner runs 2 lap, flapjack
2 kb military press while partner runs a lap, flapjack
1 kb squats while partner runs a lap, flapjack 2kb bench press while partner runs a lap, flapjack Dying cockroach while partner runs a lap, flapjack
Mary the bell
Flutter with bell x15
Rosalita with bell x15
Twists with bell x15
Lbcs no bell x10
COT
Moleskin (posted for Bananas):
Walking up to hear Bulldog in parking lot asking for hard commits to go ruck at 5:20am. He advises that it’s in the summer so it’s not even hard… Manmakers aka Bananamakers were not as well received as planned. If TR hasn’t already mastered an exercise then its actually not a good exercise. #belltoobig? Brown said I didn’t have the coconuts to name them Bananamakers.
Missed my cadence on first round of Mary, rookie o2 deprivation combo mistake.
I enjoyed leading the group and really appreciate the encouragement from Hops, Stone cold, and Bulldog in forcing me into duty. As my father advises in old school fashion any time i complain, “If it was easy women and children would do it.”
Prayer request: Keep Matlock and family in your prayers, Pray for Ray Charles and family as he leaves for AIA camp in CO for a few weeks.
Philippians 4:13
I can do all this through him who gives me strength.
3rd F Preblast The Compass
Come on out, enjoy a chicken biscuit and some good converstaion to the launch of The Compass tomorrow morning (May 10th) at 0630-0715 at the Chick-Fila in the Arboretum. We’ll be discussion the first chapter of The True Measure of a Man, by R.E. Simmons. Here is the link to the first chapter: http://www.amazon.com/The-True-Measure-Man-Perceptions/dp/1581693591#reader_1581693591
Bulldog and I are looking forward to it.
Hurry up Partner!
Old Glory was planted firmly in the soft ground and 32 strong men joined up for some morning pain.
The Thang:
Stack em to the lower lot by the church.
SSH x 30
Mountain climber x 20
Imperail Walker x 20
Shore shoulders (in Squat position): Small Circles- forward x 10, reverse x 10, Large Circles- forward x 10, reverse x 10, In front x 10, Up high x 10
Partner Up/Circuits:
PT #1 run around the church; PT #2 KB Burpees until #1 returns; Flapjack
PT #1 run around church; PT #2 Good Mornings until #1 returns; Flapjack
PT #1 run around church; PT #2 Two hand swings until #1 returns; Flapjack
PT #1 run around church; PT #2 Should Press until #1 returns; Flapjack
Plank-a-rama (Hops Q’d, thanks)
PT #1 run around church; PT #2 Goblet Squat until #1 returns; Flapjack
PT #1 run arond church; PT #2 Curls until #1 returns; Flapjack
Stack em back to upper lot
Mary
Abs: Jack Webb version; 4 LBCs for every 1 Dolly; up to 32 and 8
Louganis x 15
Mason Twist x 20
COT
Moleskin:
YHC thought I’d bring back an Oldie but Goodie, known as Shore Shoulders (of course in reference to the toughest pediatrician we know). I hope you liked it if not complain to the inventor, The Shore.
Hops overheard an interesting comment in the gloom, “I thought I was in better shape than this”. Not sure the source. I think we have all said that before. Just goes to show that there is always room for improvement phyiscally, mentally, and spiritually. #ironsharpensiron
The Form Nazi (Tiger Rag) caught Brown swinging that KB too far between his legs and reminded him to stick those thumbs where the sun don’t shine. Always a great reminder TR.
Bulldog is human…(that doesn’t make sense). Seriously, we hope you didn’t damage the back, BD. Rest it, brother and get better soon. Joker’s cologne works wonders. #bengay
YHC hope you enjoyed the Jack Webb version for Abs. That one may return. #crowdpleaser?
Announcements:
Hydra Launch- Thursday at Ole Providence Elementary: 5:30am
Bring slightly used books to The Rock on Sat.
Wednesday workouts: The Maul and Death Valley
Compass Launch- Friday at 6:30am Chick-Fila Arboretum; discussion Chapter 1, The True Measure of a Man. (learn how to post in the rain, boom!)
Warmth, KBs, and Runs= Sweat!
Shovel Flag was firmly planted and 27 strong men rolled out into the (finally) warm morning for some Skunk Works downpainment.
The Thang:
Warmup lap around track
SSH x 20
IW x 20
Merkin x 20
Mosey to Church- stack ’em, swithc as needed
Two handed swing x 20
KB plank row x 10 each arm
Snatch to overheadpress x 10 each
Run around Church- plank
Figure 8 with twist x 10 each side
Uneven merkins on kb x 10 each
KB Burpees x 10
Run around Church- plank
Goblet squat x 20
Good Morning x 15
Sumo deadlift x 10
Run around Church- plank
KB crunch with leg raise x 10
Seated Halo x 10
Around the world x 20
Quick feet x 60 sec.
Run around the Church- plank-a-rama
KB Burpees x 10
Mosey back to Parking lot- KB curls on the way
Two hand KB swing x 20
Louganis x 20
Mason Twist x 20
Done—-Whew!
Moleskin:
A warmer morning with the KBs and some running will definitely soak the shirts. Glad to have the nice weather and not have to layer up with long sleeves, hats, and gloves.
T-claps to Dolphin, the running machine, who trotted 10 miles to get there this am before the workout. Strong!
YHC was trying to work in a few new KB exercises to mix it up with some of the ol favorites. KB Burpees #crowdpleaser
Yankee- watch those toes- Around the World got away from him just a little. Crater in the parking lot.
Worked in the quick feet for the kickball boys- Header and Bulldog made it look easy. #riverdance
Strong wheels by the whole pax today running around the church. We never had to plank for very long.
KBs are a great workout, fellas. Just remember to keep good form, engage the core, don’t bend the back and all will be well. TR is watching you….and is there to help.
Whatever you do, do it heartily, as to the Lord. — Colossians 3:23
Monkey Joe takes on the Skunk in the downpour!
Monkey Joe, a furry purple monkey, lived on a secret island named Coco-nutty Island. All of the monkeys on the island were different colors and some even had stripes. Monkey Joe was a very active and healthy monkey who surfed ocean waves, climbed the coconut trees and skateboarded on slate rock.
20 dedicated F3 brothers got out of the fartsack even with the pouring down rain to see what the Skunk had in store for this morning.
The Thang:
Warm up- SSH x 49, Imperial Walker x 49, Good Morning x 10
Stack em and follow MJ to the church parking lot.
Form two groups (outer loop runner, inner loop runners)
Run around the church (4/10th of a mile) x 3
After each lap, complete exercise as follows:
1. Two handed KB swings x 49
2. Merkins x 49
3. Goblet squats x 49
4. KB curls x 49
Plank-a-rama til others are done
Parking lot suicides!
Mary (#’s may be off):
Dolly x 25 (hold em)
Mason Twist x 15
Flutter x 20
LBC x 20
Louganis x 10
Back to home base (stack em) for COT
Moleskin:
T-Claps to Monkey Joe for his first Q. Great job leading us brother. We’ll harrass you a little with the cadence but it’s all in good fun and encouragement. Thanks for stepping up. Everyone is encouraged to Q, just speak up if you would like to lead.
Monkey Joe’s counts were a 49 theme..not sure why other than mocking 49er who fartsacked!
Tiger Rag’s rain hat….Indiana Jones or the Gordon Fisherman? You decide
T-Claps for FNG Dean’s List EH’d by Bulldog to join us over his spring break. The boy (yes, he’s 24) just lost 80 lbs in last six months and got accepted into school again! Good job there brother! Look for him tomorrow at Death Valley.
Welcome Mr. Munch (FNG) who was EH’d by his lead singer, Chuck E. Cheese. #keyboard?
Dolphin was loving the rain and the running, fish in water this am…Strong!
SnowFlake ventured to the Southland to join us today. Welcome to Skunk Works, tell others. We love visitors.
Stonehenge converges at the Rock this Saturday.
Sharing memories from GoRUCK!
23 faithful brothers posted in the gloom for the warmup session, then straight from the all nighter court prep comes Matlock sliding in on two wheels to post as number 24!
The Thang:
2 laps around the track
SSH x 25
Merkin x 12
IP x 25
Wide arm Merkin x 12
Squat x 20
Diamond Merkin x 12
Skunk Humper x 20
Mosey to church entrance (stacked KBs)
3 man Teams:
Partner carry then third guy 10 deep merkins on the KBs, grab the bells and catch up to the partner carry (flap jack)
To buses and back (~15 minutes)
Plank-a-rama
Mosey (KBs overhead) to bottom of hill
KB/Burpee Ladder:
Bottom- 10->1 KB two hand swings
Top- 1->10 Burpees
Mosey back to school lot (KB tri extensions)
Mary (w/ KBs)
Louganis x 20
Flutter x 20
Twist x 20
Moleskin:
T-claps for the PAX for sampling a little of YHC’s GORUCK memories from Sat night/Sunday am. Partner carrying and KB transport as TEAM, not a RACE. You boys did well, Strong!
Matlock- someone said we are seeing a pattern. You must have a serious case load on your hands these days. Still you got out of the fartsack and made it. Unlike the Runstopper, who HC’s Fishwrap at lunch yesterday for SW only to fartsack. Stopper, that is not like you. #gorucksleepdeprived
The British Bulldog is a machine…coming off GoRuck, he leads the pax in Hill work. Strong!
YHC and Fishwrap were chatting most of the am about our sorenesses. Nothing like SW to work those out. Strong prayer to send us off Brother, even being O2 deprived. Good to have you in the South country.
Zip-a-dee…..strongest counter in ALL F3!
Bananas and crew…another strong post to SWs. You boys are a great fixture to the southland. Appreciate your commitment.
Monkey Joe, did we miss your routine morning belch?
HDHH at Vintner Wine Market next to Portofinos
- Death Valley – Stage Coach and Mall Cop are on Q
- Devil’s Turn – Back to the normal running routine [5:15AM for 6 miles and 5:30AM for 4 miles]
- Kevlar – Bulldog on Q
- Saturday workouts:
- Area 51 – Far Side and Countertop on Q
- The Rock – Hops on Q
- Stonehenge – Dolphin and Haggis on Q
- Base Camp, our moderate intensity F3 workout launches at South Charlotte Middle School at 5:30AM on Monday February 25th. Start headlocking guys that you think will be a good fit. Strange Brew will be on Q.
DHH at
Rack em, Stack em and Pack em
23 strong posted in the early morning gloom with their best friend, Mr. Kettlebell, to get this week’s downpainment of Skunk Works.
The Thang:
SSH x 25
IW x 25
Mt. Climber x 25
KB Stack em and mosey to church entrance, partner up.
1st guy stack KB and jog/quick mosey around church, 2nd guy 5 burpees then sprint to flapjack with partner. Continue around the church ~1/2 mile.
Circle up:
2 Hand KB swing x 20
Bear crawl up hill and back down
Goblet squat x 20
Sprint to first bus, 10 merkins, back
Alternating one arm swing x 20
Sprint to tennis courts and back
Good Mornings x 20
Duck waddle up and hill and back down (awkward but seem to burn)
Overhead press x 10 each arm
To the 2nd bus, 10 merkins and back
Goblet lunges x 10 each leg
To the 3rd bus, 10 merkins and back
High rises x 10 each arm
To the 4th bus, 10 merkins and back
Two hand swings x 20
10 Burpess on your own
Mosey back to parking lot
Louganis x 15
The W x 15
Dolly w KB x 15
Heels to Heaven w KB x 15
Mason twist w KB x 20
COT
Moleskin:
Great turnout on another warmer than normal Jan. morning. YHC enjoyed leading the brotherhood through the KB pain.
DK gets stronger and stronger gang. He took off into the gloom with his partners KBs and never looked back.
Strong post by Dolphin and Bugeater with the rucks this am. KB weight in front, ruck in back…nice balance!
Why do the Good Mornings seem to hurt for days afterward? It seems like such a simple move.
Welcome FNG Daniel Foster, now known as Bananas. EH’d finally by Hops we hear. Persistence pays off fellas, keep asking those neighbors, friends, coworkers, etc. Share the joy we experience and bring them out.
Keep The Shore’s dad in your thoughts and prayers.
Regular schedule workouts in S. CLT for the rest of this week.