Author Archive WitchDoctor

Row… Row… Row…

Quick repost as my other attempt didn’t get saved…

9 awesome men came to unknowingly row and become better men.

Warmup – run around the AO as it’s the Q’s first time here and I needed to see what we had to work with. A visit to the hill in the neighborhood behind the site to evaluate for some potential hill sprints if needed (we did not need that).
circle up – SSH, IW, Merkins, Mtn Climbers, run back to the basketball courts for some rowing action.

The Thang:

Complete 3 Rounds at 9 Stations – 1 for each PAX. Pick one and rotate based on the Erg station – “timer”
1. Concept2 Rower – row 250 meters, call switch to let everyone know to change stations.
2. Jump Rope
3. KB Swings
4. KB Rows
5. KB Upright Rows
6. KB Deadlifts
7. 24″ Box Jumps
8. 12″ Box Jump Overs
9. 30# Slam Balls

Finish up with a run around the fields and 20 Jump Squats OYO.
Return to BB court for Name-o-rama.
COP

The NM:
– OK, so I’ve been wanting to bring out my Erg (Concept2 Rower) for a while. This was the perfect site for it. I was a rower in college and even coached for a few years. I miss it, but F3 has been an awesome replacement for the comradery I was lacking. Thank you!
– Each of you did awesome and had your own style on the Erg.
– Mall Cop was the most excited to have a rowing machine to jump on.
– Goonie and High Tide impressed us with their strength and power.
– Blazing Saddles, Daisy, and Gullah kept a solid steady cadence to get the job done!
– The Peles were trying to avoid confusion over who’s who and kept focused on the task at hand.
– Great job done by all. I hope to bring out the Erg again for a future workout.
– Thanks for the chance to lead and for allowing me to relive my glory days!

Crippled

It was a gorgeous Spring morning at 60 degrees, and I arrived at the AO early to see Fletch had already been out running.  I attempted to find him with a quick mile run around the neighborhood while awaiting our fellow PAX to show up.

The Thang:

Warmup – SSH, IW, Merkins, MTN climbers, Deep squat stretch w/KB

30 – 2 handed swings

partner up with like size bell, or find 2 like sized bells for doubles.

  • 10 Double KB Swings x 4
  • 5 Double KB Rack Squats x 6
  • 12 Double KB Deadlifts x 4
  • 8 Double Rack KB Bulgarian Split Squats x 4 each leg
  • 8 Double KB Single leg RDL x 4 each leg
  • Work in a round or 2 of Double KB step ups on 24″ box
  • 10 Double KB Swings x 4
  • Farmer Walk with 2 KBs of your choice

The Naked Moleskin:

  • Thanks for Muscle Driver for supplying several of us with new KBs and other fun toys.
  • LEG DAY at Meathead was brutal!  It was awesome to see every man present was bringing their best and pushing their body to the limit!
  • My apologies to Turkey Leg or others with knee injuries as this was not a knee friendly workout.  Hopefully you listened to your body and modified if needed, and became stronger for it.
  • The normal chatter of Meathead quickly quieted after a few rounds as our muscles began requiring any extra energy we had.  I watch Arena working to keep himself from hurling.
  • Brown’s sleeveless Meathead T could barely contain his bulging muscles as he was upping his game with the heaviest KBs he could find.
  • Destiny let me know this workout crushed him.   Always great to see him bringing his A-game!
  • I think Fletch was regretting his pre-run, and having to rethink his Q for Joust the next day.
  • I have no one to blame other than myself for not being able to walk.
  • Thanks for High Tide for doing some shopping for me at MD, and bringing my new 24″ box for us to use. And most importantly, taking us out in a strong way!
  • Thanks to High Tide and Brown for the opportunity to lead these fine men.

Announcements:

  • An opportunity to lead is available for Meathead next week, contact High Tide or Brown to step up and Q.
  • Muscle Driver may still have a few KBs or other items left at 60% off – check their FB page for the latest.

Fartsacked!

Many Pax fartsacked this am, and 6 real men came to get stronger.

After a quick warmup we got right to it.

The Thang:

3 rounds of:

  • 20 – 2 handed swings
  • 15 – 1 handed swings
  • 20 – hand to hand swings
  • 5 – 1 handed swing and catch the bell at the top, each side.

3 rounds of:

  • Clean, each arm (1rep, 2 rep, 3 rep, 4 rep)
  • Press, each arm (1rep, 2 rep, 3 rep, 4 rep)
  • bottoms-up press, each arm (1rep, 2 rep, 3 rep, 4 rep)
  • One legged press, each arm (1rep, 2 rep, 3 rep, 4 rep)
  • bottoms-up clean and press, each arm (1rep, 2 rep, 3 rep, 4 rep)

2 rounds of:

  • High pulls, each arm (1rep, 2 rep, 3 rep, 4 rep)
  • Snatch, each arm (1rep, 2 rep, 3 rep, 4 rep)

3 rounds of:

  • 5 deadlifts
  • 5 One-legged RDL, each leg
  • 5 Lunge, each leg
  • 5 Reverse lunge, racked, each leg
  • 5 Pass-through lunge, each leg

We ran out of time at this point, I’ll have to save the rest for another time!

The stinky moleskin:

  • Busch didn’t realize he was no longer in the fartsack, and blasted us throughout with fumes that at times put a halt to our workout.
  • Turkey Leg decided to blast back.  The WMDs were released at Meathead!
  • I was grateful to be upwind for most of this, and seemed to have been spared irreversible neurological, physical, and psychological damage.
  • Despite being under noxious cloud, we worked hard.  There was some mumbling about doing just 1 rep would be a joke at Meathead, but there wasn’t much joking about it after the second round.
  • Even though I wasn’t here in the early days of F3, you OGs helped me to know what it was really like.
  • Thanks guys for allowing me to lead!

Muscle Beatdown

18 PAX cut through fog as thick as peanut butter this morning to find their way to Skunkworks for a misty experience.   So I got a new 60# KB yesterday and wanted to test it out.  So no crazy doubles or risky maneuvers.  Just good ol’ weightlifting.

The Thang…

Some of the usual warmup exercises, with a run down to the pavilion and back, and some KB swings to get a feel for our bells.

Partner up – bell size and speed doesn’t matter.  I recommended a heavier bell or find someone with a heavier bell to try it out and get ripped.  Flapjack after each.

Partner 1 – 20 Merkins;  Partner 2 – squats with KB until partner finishes, 3 Rounds

P1 – Wide arm Merkins; P2 – Pass-through Lunge w/KB, 2 Rounds

P1 – Diamond Merkins; P2 – Single Leg RDL, 2 Rounds – 1 each side

P1 – Dry Docks; P2 – Cleans, 2 Rounds – 1 each side

Interlude (no partner needed):

10 Swings, 5 Burpees

20 Swings, 10 Burpees

30 Swings, 15 Burpees

40 Swings, 20 Burpees

Partner work again, flapjack after each.

P1 – Run to Tennis Pavilion and back; P2 – 1 arm rows, switch arms as needed

P1 – Walking Lunges to road, run back; P2 – 2 handed OverHead Press

P1 – 20 Jump Squats; P2 – KB Curls

We planked a bunch in between these while others were finishing.

Finish with 45 Flutters on your 6.

The Moleskin:

  • I hadn’t seen fog like that before.  It was crazy thick.  Thankfully, we did a good job burning some of it off.
  • Oh my, I’m sore from that.  Hopefully you experienced some burn as well.
  • I saw some confusion out there with who the timekeeper was with the partner work.  Sorry Lex if it wasn’t clear and congrats if you got in a few extra reps than the rest of us.
  • The run/row round took way longer than I anticipated.  It seemed like P1s were taking their time and out for a leisure stroll than an actual run, until my legs hit the pavement and I realized they weren’t moving too fast.
  • I was happy to have a chance to test out my heavier bell, hopefully you did too. Nice swinging the heavier bells, a great way to kick it up a notch.
  • I’m appreciating the warmer mornings, hoping this continues.
  • Great job all.  It’s always a pleasure to lead.

The Black Ice Report

12 PAX left their excuses at home after a big Panthers win to come out and risk a run-in with black ice…

The Workout

Run around the school to warmup, a few black ice run-ins, but no men went down… yet.

Circle up in the back lot – short disclaimer: it’s icy out there… be careful!

SSH x 25

Merkin x 20

Mountain Climber x 20

Plank hold

IW x25

LSS x20

Stretches on your six.  Yes, we stretched.

The Thang…

Line up at near end of the lot, run down and turn around before hitting the black ice…

50 Squats, run down & back

Walking Lunges down, run back

30 Jump Squats, run down & back

20 Burpees, run down & back

Standing Long jumps down, run back

Mosey around school to front wall, wall sits on ice. Some PAX literally sat on the ice, or the smart PAX grabbed a dry seat under the covered wall.

Mosey to front lot, near playground, circle up.

50 Merkins, run down to cones & back

40 Dry Docks, run down & back

30 Dips, run down & back

20 Pullups, run down & back

Plank hold variations for a long time.

Run around school, avoiding black ice… to the back lot again.

Circle up for a little Mary –

LBC x 25

Flutter x25

Dolly x15

COP – Thanks Squid for taking us out.

The Moleskin

  • Great job men showing up on another cold, icy morning and not letting your late night panther celebrations or your X-Files obsession deter you from showing up!
  • The black ice was narrowly avoided by most, but not all.  Crampons recommended next time.
  • My goal was to keep you warm and create some muscle fatigue.  I think we accomplished that, and covered 2.5 miles – more than I expected to get in.
  • Thanks for the opportunity to lead, I’m truly grateful.
  • Make it a great Monday!
  • #KeepPounding!

12 Days of Skunkworks – lives on

We had 21 PAX show up with bells on!  I understand this was the 4th Annual 12 Days of Christmas workout at Skunkworks.  I hope to see the tradition continue!

The Warmup:

Since we had a lot of work to get through and I was told it couldn’t be done in 45 minutes, you had 2 options for the warmup:

  1. Come warmed up, or meet Fletch for a little 5am run.
  2. Carry your bells to the front of the school and warmup along the way.

The Thang: For any of you that were here for last year’s when Chanel Q’d, this one looked the same.  I thought I would make some changes to improve on it, but then realized it was perfect for what I wanted to bring this am.  Days are cumulative (Day 1; Day 2,1; Day 3,2,1, etc.)

  • Day 1 – 1 Dozen Burpees
  • Day 2 – 2 Turkish Get Ups (1 ea side)
  • Day 3 – 3 snatches (ea side)
  • Day 4 – 4 Renegade Rows (ea side)
  • Day 5 – 5 Lunges w/ KB (ea side)
  • Day 6 – 6 Shoulder Press (ea side)
  • Day 7 – 7 Clean & Squat
  • Day 8 – Louganis
  • Day 9 – Russian Twists (9 ea side)
  • Day 10 – 1 Handed Swings (ea side)
  • Day 11 – Single Leg RDL (ea side)
  • Day 12 – 12 Two Handed Clean & Press

We almost finished!  Got started on Day 12, and finished at the Twists when our time was up.

Moleskin:

  • Grateful for this beautiful morning and the men who came
  • It’s Bulldog’s 40th Birthday today, give him a shout out.   Even though he couldn’t join us this morning (which is how I got the Q, thanks!), I assured him we would get 40 burpees in.  Well we got in 136 burpees, so we overshot by a bit.
  • Thanks to Harley for giving me the chance to lead.
  • Thanks to Chanel (who also missed it) for the solid workout plan.
  • We almost made it all the way through, so for those of us that like to finish what we start, you still got to complete: 8 Louganis, 7 Clean & squats, 6 shoulder presses, 5 lunges, 4 renegade rows, 3 snatches, 2 Turkish getups, and 1 dozen burpees, by the end of the day!
  • Tiger Rag gifted us with his presence after a long absence, to do his own workout.
  • I observed lots of modifications for the Turkish getups, which is cool, nice job Fletch for sticking with me on these.   Never easy.
  • It was great to meet Pickle who is back on break from college (I remember those days!)
  • I tried to make this workout a little harder with a never ending playlist of versions of the 12 Days of Christmas.  I may have just annoyed myself with this one.
  • I’m already sore from this, can’t wait to see how I feel tomorrow.
  • Thanks to Freedom for taking us out.

Announcements:

Alexander Youth Network Toy Drive – this is the final week.  Details here: http://f3nation.com/2015/12/02/alexander-youth-network-toy-drive/

 

Grandma Partner Challenge

2nd Q this week…  Thankfully today was much warmer that Tuesday morning!

17 PAX, including 3 FNGs came out for what they didn’t expect…

Mosey to the football field

Warmup:

  • SSH
  • Alternating arm overhead lunge
  • Peter Parker Merkin
  • Drop squats
  • Wide MTN Climbers
  • MTN Climbers
  • Lateral Lunge
  • Burpees

Partner up with someone around your fitness level and meet in the endzone.  Stay with your partner for the rest of the workout.

Suicides 10, 25, 50 yard lines

Then 25, 50, 75, 100, twice – finish facing Grandma.

We divided up in to Group A & B partner groups.  Group A – Hill Sprints, Group B – exercise, then flapjack after each round with the following exercises:

  • Jumping lunges
  • Merkins
  • Plank hold – arms reached out in front
  • Jump Squats
  • Partner hand-slap merkins

Everybody take a lap and return to face Grandma.  Then as a group, still with your partner:

  • Hill Sprint
  • 10 Burpees
  • Hill Sprint
  • 10 T-Merkins, each arm
  • Hill Sprint
  • Scissors
  • Hill Sprint

Meet back at the endzone…  Not the far endzone.

One more round of suicides: 25, 50, 75, 100 yard line.

Mosey back to the parking lot.

CUP, 10 Drop squats to finish up.

NM:

  • As always, thanks for the opportunity to lead.  I’m not sure I would have shown up if I wasn’t Q this morning.
  • Reflections on my first round of Qs (Matrix, Skunkworks, Meathead, Jevlar)
    • Things never quite go as plan or imagined.
    • Counting in cadence is not as hard as y’all made it out to be.
    • Always have more stuff planned than you may need, somethings take a lot less time than expected, somethings take a lot more time than expected.
    • It’s not as easy as just showing up and being told what to do.  Respect for all who step up to lead.
  • Catch me on Q next at Olympus on Halloween to see how nasty this Witch can get.  I promise some new gear for this one.

Bottoms-up, Boys…

9 PAX braved the cold and showed up to warm their bells.

I was the only one in tights, again.  I hate being cold, so if it’s below 40, I’ll be wearing tights.

I tried to keep us warm as the temperature was dropping to 33 by the end of our workout.  Did I mention I hate being cold?

Warm-up

SSH, IW, LSS, Merkins, Plank 1-arm hold, MTN climbers, 30 2-handed swings

Partner up with similar size bell

Partner 1 run a lap on track, Partner 2 exercise, then flapjack each round:

  • one handed swings – RT
  • one handed swings – LT
  • swings – double bells
  • clean – RT
  • clean – LT
  • one-legged press – RT
  • one-legged press – LT
  • bottoms-up clean and press – RT
  • bottoms-up clean and press – LT
  • one handed snatch – alternate hands half-way
  • squat press from the rack position – RT
  • squat press from the rack position – LT
  • floor press – RT
  • floor press – LT

Round the world with Mary:

Louganis, overhead extensions, Russian twist, flutter press, LBC

NM:

  • Brrrrr… It was cold!
  • We had a smaller than usual turnout, I’m guessing the cold weather kept others in the fartsack, which if I wasn’t Q would’ve been me too.
  • Bulldog was struggling with the bottoms-up due to his admitted limp-wrist.
  • The baby bells came out for the limp-wristed among us.
  • I was grateful for the running to keep warm.
  • Did I mention it was cold!

Grateful to lead.   Thanks for the opportunity!

Announcements:

Nov 8th Soccer grunge match @ Matthews Sports Complex

Area 51- Turkey Bowl – Thanksgiving morning @ 7:30am, Charlotte Christian.

 

Wobble Workout at Matrix

19 PAX rubbed the crusts out of their eyes and showed up for a wobble workout…

The Thang:

Mosey around the parking lot and back to rear lot for COP:

IC: 25 SSH, 20 IW, 20 LSS, 20 Merkins, plank hold, 20 MTN Climbers.

Partner up – size and speed no matter.

Partner 1 run around the back lot.

Partner 2 exercise

  1. Jump Squats
  2. Jumping Lunges
  3. Single Leg Deadlifts – Right
  4. Single Leg Deadlifts – Left
  5. Tuck Jump Burpees
  6. Merkins
  7. Carolina Dry Docks
  8. Diamond Merkins
  9. Side Plank – Right
  10. Side Plank – Left

After each lap Flap Jack

Mosey backwards to the playground.

Partner 1 – run around the school

Partner 2 – AMRAP while partner runs: 15 Wobble Squats on the wobble bench, 10 Pullups, 5 Burpees

2 Rounds, Flapjack after each.

Partner 1 & 2 Finish AMRAP until last man finishes.

Mosey to parking lot for a round of Mary: Flutter, Bicycle, Dolly

Moleskin:

  • Monday mornings are tough.  I usually do my best to drag myself out of the fartsack and show up to make a lame attempt at some exercise.  Realizing I had to Q was a slap in the face as I now had to bring it.  Hopefully it worked out for those who posted.
  • Floor Slapper was early!
  • We tried to keep our feet dry and keep to the pavement for the most part.
  • YHC’s second Q and first attempt at cadence count – I got to avoid it at Meathead last week.  Y’all had me freaked out about keeping cadence. I think I managed alright except for a rapid start.
  • We challenged our balance this AM with some one-legged work, and the wobble bench.  I hope to see more balance work in the future.
  • Congrats & Respect to our new FNG, Pink Panther.  Don’t take it personally that we named you after your competitor.  Hope to see you out again soon!
  • Great job everyone bringing your best, despite it being Monday morning.
  • Thanks to Floor Slapper for taking us out.

They’re Not Kettleballs!

A beautiful morning to swing our bells.  We had a record 24 PAX show up strong.

This should warm things up – 10 KB Swings, 5 Merkins, 20 KB Swings, 10 Merkins, 30 KB Swings, 15 Merkins, 40 KB Swings, 20 Merkins, 50 KB Swings, 25 Merkins.

Workout:

3 Rounds, 10 Reps each

  • One-legged deadlift
  • One-legged row
  • Squat Flip Cleans
  • Pass-through lunges

Recover with 10 Burpees then:

3 Rounds, 10 Reps each

  • Clean & press
  • Goblet squat
  • Crush curls
  • Russian Twist

Cooldown: 50 KB Swings, 25 Merkins, 40 KB Swings, 20 Merkins, 30 KB Swings, 15 Merkins, 20 KB Swings, 10 Merkins, 10 KB Swings, 5 Merkins

Finish Strong with your choice of 30 Burpees or your age in Burpees.

For those who weren’t counting, that was 300 KB Swings and 150 Merkins.

Strong work!

Most T-claps

Mumblechatter

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