Three Amigos Run
The shovel flag was planted in the cold wet ground and three amigos posted up in the cool morning gloom to run Devil’s Turn in the moonlight.
The Thang; 4 mile run for time (sort of)
Moleskin:
Zip-a-Dee (Devil’s turn FNG) was the first to post at 5:15 for the 6 miler but decided to wait on the 4 milers. Good thing too because he had no headlamp and was not familiar with the DT greenway (at least not in the dark)
The run this morning was suppose to be for our monthly best times but I think we were all feeling a little sluggish from Christmas meals. Joker even confessed of his Five Guys after Christmas dinner last night with his 2.0s. In fact, he had to make an emergency pit stop in mile 3 to take care of things. #gutbomb
Although a small group this am, it does well for the 2nd F (fellowship) as we get to know each other better for those that can talk while running. YHC was a little short on breath while under ruck. Joker and Zip-a-dee got to know each other well. YHC listened.
All-in-all, great run this morning Brothers! Enjoyed it.
The Shore….feel better!
S. CLT GORUCK brothers, we need ya to post at DT next month! Training is here.
South Charlotte’s Tiger Rag to lead Combine tomorrow, come support and get your Friday downpainment.
Painpourri (featuring the one and only Ray Charles)
Shovel flag was planted firmly in the ground and 22 pax stand ready to accept the daily pain challenge with kettle bells in hand.
The Thang:
SSH x 40
Groiners x 10
Imperial Walker x 20
Merkin Jacks x 10
Stack the Bells (Rt then Lt) and we’re off..mosey to benches
On your knees for merkin/press ladder (1 merkin, 4 Arm raises, 2 merkins, 8 arm raises……10 merkins, 40 arm raises) Aye!
KB step ups x 10 each leg
Merkins x 10
Dips with KB in lap x 20
KB curls x 10 each arm
Rinse and Repeat
Stack ’em back to parking lot
Two Team hairburner Relay race (w/ mountain climbers)
Aussie Peal back (squats w/ bear crawl to end of line)
Lunge walk
Skunk Humper x 10 (Crowd favorite)
KB two hand swing x 20
5 Burpees
Ray Charles to the Stage:
KB Lunge x 10
Partner up- KB Burpees x 5, SSH while your partner finishes; Rinse Repeat
KB one hand swing x 10 (alternating rt-lt)
KB Figure 8 x 10
KB Around the World x 10
KB Tricep extension
~whew!~smoked
COT
Moleskin:
-T-claps to Ray Charles for stepping up on the stage. “I’ve got a few new moves for us”….good ones too.
-Aussie Peal back and “Skunk Humpers” (note name change) were borrowed from our Northern brothers- read it in a backblast last week. Thx!
-I’ll leave the comments on the humpers to the pax….submit and let’s have fun with it.
-YHC had to modify quickly with most of the pax not remembering to bring their dumb bells…No problem..Skunk Works is all about variety.
-HARLEY was there w/ Skunk Bell!
-Strong post by Boomer (War Daddy)…he was at Matrix yesterday and back for SW today. RESPECT!
-Welcome FNG Lemon…go see him for your next BMW, Christmas Specials running now? Wanker EHing the brother-in-law, nice work!
-Saturday, Dec. 15th Holiday party at Cantina 1511, 60 signed up so far!
-Tiger Q’s tomorrow at DV…ruck “unfriendly” warning.
Cornucopia of Toys, Pax, and Pain
28 (new SW record) strong eager faithful posted in the gloom on this fine morning to explore the latest edition of the Skunk Works.
The Thang:
Jog to lower parking lot
COP
Imperial Walker x 25
SSH x 25
Squat x 20
Squat Jack or Jack Squat, no Richard Simmons x 17
Merkin Jack x 10
Bear Crawl up the hill, Merkins x 10, Backward Bear Crawl down hill X 3
Circuit Stations (3 men per rotating exercise every 45sec)
- Hairburners, Kettle bell goblet squat, Burpees
- Hairburners, KB goblet squat, Burpees
- Battle Ropes, KB one arm swings, merkins
- Seated tire pull, KB upright row, mountain climbers
- Box Jumps, KB high ups, KB figure 8
- Big Tire pull, KB 2 arm swings, burpees (?)
- Balanced Merkins, KB mason twist, med ball situps
- Sled pull, KB something (?), merkins (?)
- Tire Flips, Sand Bag lunge, Sledge hammer swings
COT- Not yet!- Poke the Skunk–> Merkin Jacks x 10
COT
Moleskin:
Perhaps too many toys to play with this morning, tough to manage. So many YHC can’t even remember. SW management will work on that.
McGee poking the skunk. You poke the skunk, he will lift the tail.
Introduction of a new thang we’ll call the Richard Simmons- looks funny, feels weird but it works! Jazz hands optional.
Baby Boomer at 62 did a good job in my group. #grandpastrong
Shout out to Uncle for making the trip from Metro. “Hope you enjoyed the trinkets.”
Strong post by TR this am after taking on Thunder Road Sat with a 4:10 first marathon time. Very Strong and congrats!
Doruck—named Dora because he joined F3 to train for the GoRuck. We got all the coupons you need at Skunk Works.
The Bolshoi Ballet Company: Callaway, Countertop and …..??
Wanka! on tap for his first Q tomorrow at DV…be prepared.
Thanksgiving Day Convergence at AG at 7 am THU.
Black Friday Bowl: F3/Dads 10 am at AG Friday.
Bag o’ Trick or Treats?
As the shovel flag was planted, 21 Ghosts and Goblins emerged in the cold, windy morning gloom to try a little different twist to the always unconventional Skunk Works.
So, each man had to pull either a Trick or Treat out of the jack-o-lantern and lead whatever was on the paper. Each Q had the liberty to improvise as he wished.
The Thang: (Ok well, YHC had to trek off to Raleigh today and somehow along the way, I lost the little slips of paper. So, I’m just gonna list off memory what we did in no particular order. I’m sure I forgot something, so please forgive me)
WarmUp- jog around track, SSH x 25, Imperial Walker x 25
10 x arm curls
5 x burpees
1 minute plank
20 x tricep kickbacks each arm (Short Sale- burn!)
15 x shoulder press alteranting on one leg balance (Thanks, TR)
Bridge 1 min, rest, Bridge another min, left leg raise, right leg raise
Crab Crawl the field with dumb bells
Merkins x 10
Diamond Merkins x 10
Bent over flys x 20
Merkins with Rows x 10
Shoulder press x 10
Rosalita x 20
DB squats to press x 15
Mason Twist w dbs x 20
Isolated curls x 20
The Dolly x 30
Heels to the Heavens x 20
LBCs x 15
Mason Twist w db again x 15
Moleskin:
I know I missed a few in there somewhere, please reply below if you can remember what I missed.
YHC thought this would give some new guys just a taste of what Qing is all about. We had many variations of cadence counting. It may be time for another Cadence 101 class by Prof. Joker. Although, you hve to admit that there is something special about Run Stoppers cadence that really gets you fired up…”NEXT EXERCISE _____, IN CADENCE, MOVE!”
Donkey Kong wins the improvisation award for the Crab Crawl across the field WITH dumb bells. That one may make it to the regular list for Skunk Works. Nice find, DK.
Ray Charles – can’t quite figure out who he cheers for: he started at NC State, tranfers to UNC but show us this am in all UVA gear. I guess the boy loves the ACC.
YHC is really diggin’ some of the new “regulars” at Skunk Works like Short Sale, Stage Coach, Skinner, and Header. We appreciate your support! Keep coming out.
Mall Cop posted early in his weighted down SUV and was selling kettle bells out the back.
Speaking of KBs, Tiger Rag is ready to lead us in the first SW Kettle Bell workout next week, so bring your toy and be ready for the PAIN.
And finally somebody who was close to Run Stopper, please post and explain why he was grunting so this am……
Stone Cold out.
Dumb Bell Ciabatta
18 of the Faithful joined up in the cool morning gloom to get this week’s downPainment from the ever changing Skunk Works.
Shovel Flag was planted and we launched at 0530.
The Thang:
Jog down the hill
SSH x 25
Shore Shoulders x 15, 10, 10, 10 (circles- small, big, forward, back)
Groiners x 10
Jacob’s Ladder- up the hill with Dumb bell burpees at the top (1-5)
Plank-Merkin-Walk (or something like that) across the road while YHC ran to get the timer. (Thanks, TR)
Mosey to Tennis courts
Dumb Bell Ciabatta (30 sec each exercise for 4 mins)
Chest- DB Press, DB Flys, Merkins, Mission Impossible
Guns- Corkscrew Curls-alternate, Side Curls, Hammer Curls, Static Hold
Triceps- Skull Crushers, Overhead Tri Rise, Plank Kickbacks, Dips
Legs- Step Ups, Rear Lunges, Squats, Side Lunges
Overhead hold and presses on the walk back to Parking lot
Moleskin:
Ok, another SW experiment here, trying to modify the normal ciabatta from previous workouts. YHC probably should alter it some. FYI, the always overly ambitious QIC, we only got to half of what was on the Weinke. Ran out of time.
Also, tried a new Timer App on my iphone….need to practice more with it. Thanks for your patiences.
Joker seems to attack Barking spiders early in the morning, especially during the warm up.
T-claps to all the South Charlotte Pax that did either the Mud Run or Spartan Beast this past weekend. Congrats to you, Strong Brothers! Lots of chatter about their experiences and showing off of the battle scars. Neosporin- buy some.
Get your kettle bell from the F3 bulk order. We’ll be using them in the future at SW.
Circuit City Confusion
23 of the faithful , that’s right 23!, came out in the cold, drizzly morning air to plant the shovel flag and get this week’s down Painment in the never ending experiemental Skunk Works.
The Thang:
Jog around campus to warm up
COP:
SSH x 25
Merkins x 15
IP x 25
Prison Squat x 25
Centruy Set: Sparten Burpees (x25), Squat to knee tuck (x25), Merkins (x25), Regular Burpees (x25)
Jog back to Parking Lot for
Circuit City (partner up- 30 sec each exeercise then rotate)
1. Hairburners (45lb plates)
2. Hairburners (35lb plates)
3. Box Jumps and Med Ball Slam
4. Inch Worms (with plates)
5. Med Ball Toss (50 yards)
6. Balanced Merrkins and Kettle bell swing
7. Dumb bell Squat to Calf raises (30lbs) and Dumb Bell overhead press
8. Pull ups and Lat pulls
9. Tire flips and Tire Sledge Hammers
10. Race around track
5 Quick MOM
LBC’s x 20
Dolly x 20
Bicycles x 20
Mason Twist x ?
Moleskin:
Not much chatter this morning until the Pax got warmed up, then the Pax seemed mad at the Century set…not sue why, YHC knows how much everyon loves the burpees (Sparten and regular)
Circuit City got a little confusing, mainly because we had so many show up…I’ll take that problem any day. Thanks for the strong post this morning guys even in the cold drizzle. By the way, Clockwise is really not that hard to understand.
Tiger Rag will fight you on a normal count any day of the week and get you back on a cadence….#creatureof habit
Good Luck to the Brothers that are attacking the Mud Run and/or Sparten Beast this weekend. REPRESENT!
The Blocks are Back!
20 faithful brothers posted on a cool windy morning to trek out in the gloom, timing was great as we launched here came the rain….then as quick as it started it stopped and held off until we were done!
The Thang:
Headlamps on, jog across Hwy 51, Indian lunge run, cross the soccer fields, to the run-down building and grab a block or paver
COP (Cinder Block workout)
Block swing (kettle bell swings) x 20
Squats w/ block overhead x 20
Merkins (alternating on block) x 15
Rinse, repeat
Knee-ups on block x 20
Block crunches x 20
Block sit-ups x 20
Overhead Block press x 20
Block rows x 20
Pan Cake block x 40sec
Rinse Repeat the last three
Side to side block jumps- 1 min
Jump/knee tuck over blocks- 1 min
Plank- with block on back- 30 sec to 1 min
Merkin with block on back x10
Block curls- close grip x 10
Block curls- wide grip x 10
Take block back to its home (overhead)
Jog back to parking lot (~1/2 mile)
COT
Moleskin:
The Lord held off the down pour of rain for us today, but did give us a little taste as we started and it seemed the PAX had accepted the fact that we were gonna be soaked.
Donkey Kong is getting really used to running on those hind legs versus bear crawlin’. His regular Devil’s Turn workouts are showing. Strong work, Brother.
T-claps to Strange Brew (FNG at Skunk Works) and only second time out at a F3 workout. Keep coming out, Brother, it will get easier for you.
RunStopper- sorry YHC forgot about the size of the block vs the length of your legs. makes the blocks swings interesting for you….
Gloves….it pays to read the weekly Pre-blast from Joker on Sunday (please keep that in mind). Tiger Rag had a few extra pair of gloves that I believe he borrowed from the Matthews Women’s Floral Society. Uncle Leo didn’t mind sporting them.
Anybody see signs of the Cinder block rash on their arms?
Ciabatta 30-30..It’s back!
The shovel flag was planted at 0520 and 19 (yes 19) of the strong and faithful joined up for the resurrection of our old friend, the Ciabatta with dumbbells downpainment.
The Thang:
Jog with weights to bottom o’ hill
SSH x 25
Imp Walker x 20
Shore Shoulders (lead by The Shore, Thx) 2 x 15
Lunges up the hill with dumbbells
5 Dumbbell Burpees
Backward lunges up the the w/ Dbs
5 Db burpees
Jog to wall
Ciabatta-
Weighted squat x 30sec
People’s chair x 30 sec
Repeat 3 more times for total of 4 mins
Merkins x 30 sec
Mission Impossible hold for 30sec
Repeat x 3
Dumbbell curls x 30 sec
Static hold x 30 sec
Repeat x 3
Low flutter kick x 30 sec
Hold 6 inches x 30 sec
Repeat x 3
Skull Crushers (tricep ext) x 30 sec
Hold 90 degrees x 30 sec
Repeat x 3
Dumbbell toe touches x 30 sec
Toe touch hold x 30 sec
Repeat x 3 (alternating legs)
Db Overhead press x 30 sec
Hold em high x 30 sec
Repeat x 3
(whew, makes me tired just typing it)
Plank and count off
COT
Moleskin:
As creative as we are at Skunk Works, every now and then, we’ll have to recycle and bring back on of our ol favorites, The Ciabatta with dumbbells. A crowd pleaser for sure! Good work, fellas, on sticking with this one…it’s a tough one.
Our resident strong man, Run Stopper, post with no weights so he got the honors of being left with 20 lbers. Strong brother!
Fire ant attack once again! Can’t seem to stay away from “their hill.”
Always great to see what the brotherhood brings to the dumbbell workout…the M’s Jane Fonda weights are popular for some. No gallon bleach jugs today though.
Good to see ya Sparky! Also Ocho Cinco durng the week, very nice.
Something tells me you will not want to miss next week at Skunk Works. Tiger Rag has somethng special in store for 9-11, AYE!
Devil’s Turn this week, bring a head lamp, we’re going trailblazing in the woods.
Charlotte South convergence at the launch of THE ROCK this coming Sat., Sept 8 at Calvary Church (corner of Rea Rd and Hw 51). Come on out and bring a friend.
Also, Oct 6th starting at 4pm at The Shore’s house is a F3 Area 51 family social event. Plan on being there, bring the M and kids.
40 is the new 30…Bring it!
The Shovel Flag was planted and 14 of my F3 brothers helped YHC celebrate my 40th b-day in style with some pain management!
The Thang:
Run with dumbbells to lower lot, some lunges to warm it up.
SSH x 40
Imperial Walker x 40
Spartan Merkin x 10
Wide-arm Merkin x 10
Diamond Merkin x 10
Jacob’s Ladder with dumbbells- Spartan Burpee at top with dumb bells, of course
Run back to CDS for Wall work
People’s Chair- 40 sec
Wall Plank- 40 sec
People’s Chair- 40 sec
Balls to Wall- 40 sec
Dumb Bell work-
Shoulder press x 10
Curls x 10
Tricep extension x 10
Rinse, repeat
Teamwork- 40 yard station DASH (Burpees while you wait on your teammates)
Station 1- Hairburners
Station 2- Hariburners (Yep, Why not?)
Station 3- Tire Pulls
Station 4- Sled Pull
Station 5- Tire Flips
Mason Twist with Dumbbell – (20ish count)
Nakedman Moleskin:
Gotta love the Nibbla, calling YHC out on the 40 theme after the SSH’s.
Strong work on the hill, men….noticed Harley, Countertop, and Joker leading the way there.
Donkey Kong- totally vertical on Balls to the Walls, impressive!
Inaugural launch of Tiger Rag’s new toy, the SLED! Crowd pleaser for sure….key, stay low. Run Stopper killed it.
Hops turns the big 4-0 on Saturday, come help him celebrate at ARea 51.
Hope you boys enjoyed the variety today.
F3/Dads- this Sat at 0930-1030 -meet near the Train, bring the 2.0’s
Sept. 8th- Launch of The Rock at Calvary..according to Run Stopper, “The Rock will break you”. There some hill there that may be named Everest…come find out what it is all about.
Hills and Whistles-Love em!
The Shovel Flag was planted at 0520, 15 brave souls posted to launch at 0530 in the gloom…just beating the rain.
The Thang:
Run around church campus to bottom of The Hill
SSH x 25
Imperial Walker x 25
Prison Squat x 25
THE HILL Work-
Jacob’s ladder with Bear Crawl Up and Crab Walk Down- Burpees at the top
Plank, Elbow Plank
Back to CDS lot for Circuit Work Station– partner up (1min each then switch w/ partner) Listen for the Whistle!
Tire Flips/Farmers Carry with shrugs
Pull-ups/ Incline rows
Partner Merkins/Med ball sit-ups
Walking Lunges with 10lbs/15lbs
Chairs Dips/ Weighted Burpees
Box jumps/Med Ball toss
Run the Track w/ karaoke
COP- Mary
LBC x25
Dolly x 25
Rosalita x 25
Mason Twist- 50 count
COT
Naked Moleskin:
The Shore posted today with a Captian America shirt and his new gloves recommended and sponsored by the PBR (not Pabst Blue Ribbon but Pro Bull Riders)…not quite sure what The Shore thought we were gonna get into this am but as always he was ready.
T-claps for strong Hill work to Pretty boy QB, Ray Charles and McGee (who called BS btw, Good to see ya McGee)
The Nibbla and Sparky posted! Welcome back brothers.
Joker needs to stop drinking milk before Skunk Works- his lactose intolerance seems to kick up a mulititude of 1-man salutes….although it didn’t seem to keep the fire ants off of him.
FYI..Mall Cop is allegic to “some weed” on the field. Somebody get the calamine lotion out of the first aid kit.