7 Camel slayers posted, and tore the hump right off Dromedary. It looked like Luke Skywalker in that blizzard scene. Went something like this:
SSH x 25
Squat x 20
Merkin x 15
Ring of Fire
Run a lap, followed by 10 Squat, 10 Merkin, 10 LBC.
Rinse and Repeat 3 more times with varying Leg, Pusharama, Mary circuits.
Up to Cafeteria benches. Box Jumps, Dips and Derkins. 15 each x 2.
People’s Chair until all finish, then stay seated for 20 Air Presses.
Back down to field. Partner up.
1 does LBCs at side of field while 2 runs to far side, completes 20 CDD, and runs back. Flapjack.
Rinse and Repeat w 15 Squats/Freddie Mercury, 10 Burpees/Russian Twist, 10 Diamonds/Flutter.
Half lap to base of hill, Bear Crawl up.
Mosey across watching for buses.
Bear Crawl down steps, Plank for 6.
Inchworm to crosswalk; Start in Plank, feet move towards hands with straight legs, then hands walk forward, Merkin, Repeat til done.
Lunge Walk to next speed bump, Backwards lunge to next speed bump.
Mosey back. Stop for audible Partner Carry back to Virtual Shovel Flag.
Mary
Moleskin
When Stumphugger called in sick, Brat gave YHC a second chance for the Q missed during convergence. I have been gone too long from this AO, and was grateful for the opportunity. Great to see the Union County crowd again; hope to have you out at #Commitment! Great work by everyone- Kotters to Grease Monkey and his new knee, good to see Enron again, Doc, Bratwurst and Short Circuit continue to kill it like they do each week at Commitment. Honey Bee jumps back into Boot Camp after crushing Thunder Road at 3:10. #Smokeboots
Announcements
Join many of your F3 Brothers for the Joe Davis Memorial Run, to benefit Substance Abuse Services. Sign up here https://joedavisrun.racesonline.com/
It was a nearly perfect morning for a running intensive kettlebell beatdown and 19 of south charlotte’s finest showed up ready to work. With No FNG’s in attendance and the PAX thoroughly disclaimed away we went.
Warmararma:
Leave the bells and run to fire lane for Walking lunges, side shuffle right, side shuffle left, backwards run, run hard back to bells.
20 Two Handed Swings OYO
10 Snatched Each Arm
10 Racked Squat & Press Each Side
Drop the Bells on the corner and All you got to the Tennis Pavilion for 50 Triceps Dips. All you got back to bells – early finishers completed Alternating One Handed Swings until all pax were back at the bells.
Partner Up (bell size/speed do not matter) and head to lower lot for the main thang.
Rack em High right, Left and flapjack until we arrive at the Lot.
Spread out between the first and second Median for Partner Work
P1 Sprints to 2nd LightPole (100Yards) and Back
P2 Performs Exercise until P1 returns (Flapjack until Cumulative Total is Reached)
Exercises Performed:
Round 1: 100 Snatches
Round 2: 200 Cleans
Round 3: 300 Two Handed Swings
Between Rounds we performed 50 Flutters and 50 LBC to allow all to complete their exercises.
With 2 minutes left we headed back to the top lot with Bells Locked High – completed 20 IC Flutter Press – TIME CALLED
MoleSkin:
I was looking forward to my first Q at Skunkworks since being offered and accepting the Co Site Q last week (thanks Harley). The objective today was to create a high intensity workout with very little downtime allowing for maximum effort from the PAX. We stretched the legs with some longer runs (to the tennis pavilion) and pounded the pavement with plenty of 100+ yard sprints. Pretty simple workout, allowing for a ton of reps in a short period of time with little to no rest. The high rep count tested grip strength toward the later rounds. There were several folks flying out there on the sprints, from my own pain cave I witnessed WitchDoctor, Dollywood, Smokey, Header, Sanka and a few others on the bottom lot pushing the pace. Our two Respect status members of the pax Freedom and Destiny continue to crush it. No one was holding back on the top lot either with strong work being put in by all. If I missed any other feats of strength or impressive performances, please post up in the comments.
Thank you Harley for the opportunity to Co-Q this Site. Skunkworks has always been a favorite due to its mix of running and strength training. Even before owning a kettlebell, I remember enjoying the posts with a dumb bell. The accountability and push from the rest of the pax is what continues to make this site what it is. Lets keep up the intensity and continue making eachother stronger and faster.
Very much appreciate YoungLove Taking us out this morning.
Announcements:
1/09/2016 Joe Davis Memorial Resolution Run Link: https://joedavisrun.racesonline.com/
Please see weekly Email for Thanksgiving day A51 TurkeyBowl. Matthews SportsPlex
21 SOBs showed up at Bagpipe to get a little stronger. Here’s what we did:
The Thang:
Mosey to COP IW IC X 15, Durkins X 15, Dips X 15, and Spiderman Durkins???? X 15
Mosey over to Crane Lake (named by my 2.0 Dash, aka small pond with the bridge) for modified 6s which include running up the hill, 5 merkins at the top, 1 burpee at the bottom and 1 lap around the lake; running up the hill, 4 merkins at the top, 2 burpees at the bottom and 1 lap around the lake; etc… Once you finish your set, meet up with the six and finish their set.
Then, mosey over to the Bull Ring Field for relays and partner up in groups of 3.
Partner 1 bear crawls to bulls and back while others do merkins, rotate until everyone does bear crawls.
Partner 1 crab walks to bulls and back while others do burpees, rotate until everyone does crab walks.
Circle up for Mary Jack Web –heals to heaven X 1 then LBC X 4 on Qs command, progressing up to 10 and 40.
Mosey over to Lock Ness for Mary/Dips/Durkin Combo. Dollies X 15, Dips, X 15, Durkins X 15
COT
Moleskin:
I wanted to mix things up in the COP, so I decided on a spot where we could focus on some short wall work. YHC caused mass confusion when I called Spiderman Durkins. I suppose I should have clarified somehow but I guess they should be called Spiderman Durkins or Peter Parker Durkins or Decline Peter Parkers or something else, I just don’t know. The point is peter parkers with legs on a wall without doing decline merkins. Sound off in the comments if you know the answer.
The 6s at the pond worked out nicely. The PAX stayed together for the most part. The relay race was fun and seemed to cause a little excitement in The Gloom. I’m all for a little competition.
The Mary Jack Webbs was awful. Shout out to Heartbreaker for that one. He suggested I give it a try at SOB Boys Night out on Friday and boy did I regret it. That hurt! I didn’t think I would make it through the set once I got to round 9, but we all somehow pulled through.
Announcements:
Joe Davis Run – Sign up or Donate.
Christmas Party and Gladiator Games – 12/12
F3 Football Game on Thanksgiving Day
Crisp morning with a couple of guests this AM for a visit to The Urologist. The naming of this workout may make more sense if you read here or here.
Anyway, good morning to get to work, and that’s exactly what 9 of us did, promptly at 0530.
THANG
Partner up and run the mile to HT and back to OP. Mosey to the playground at the back of the school.
Partner 1 does 10 pullups, 20 dips, and squats until partner returns. Partner 2 jumps the baseball fence (careful, or you may actually end up at the Urologist) and does 40 LBCs at home plate.
When partners meet, 5 dumbocrats each. Then flapjack.
Lather, rinse, and repeat until 6:06, then run the mile to HT and back.
I believe most groups got in 6-8 circuits (I won’t do the math for you) with total mileage in the 3-3.5 range.
Moleskine
I see this often questioned, but in short, a moleskine is a journal
Total grind out there today with only a few exercises on repeat. Dumbocrats always suck, but even in small-ish sets of 5, they really add up to a total suckfest. Pullups are consistently one of the hardest exercises. After leading yesterday with a bunch of WW2 situps, the LBCs were pretty brutal by the mid-point. Fortunately no one had any injuries going over the fence.
We had a couple of site FNGs today from Metro. Chairthrower made the trek down from Sedgefield and did not ride his bike. In all my time in SoDil, I don’t think I knew that he owned a car. Post-BRR training, and now he’s flying out there. Strong work today, and thanks for visiting. Will you give Doobie and Santa Maria directions?
Egypt, who lives way closer to here than CEC, must have been running late for Ring Run, or the rumors of his on going beef with Tardy are true #BadBlood. That’s actually not true, but I just wanted to both call out Tardy for not making it down from Gov^2 and throw in a TSwift reference. Anyway, the headband made the virgin voyage down to OP, and couldn’t place / recognize Swiper away from Metro. He moved south – now McGee….one more YG and it’s officially an exodus. He dogged it on the initial mile, but then matched it on the final mile while YHC was dragging #mediumpace. Too bad @Bushwood wasn’t there #soccerarmscup.
Loved the push from Krypto on the run back, when YHC was admittedly dragging, which Voodoo didn’t fail to point out. Appreciate the accountability, gents! Also, apparently you have some heavy feet, Krypto – not Iron Mike heavy, but still. One Eye was the Jim Furyk, steady-Eddie, again. Brushback finally made it back out, and it was good to have him back.
Sundancer brought the tunes out there today with a Halfbaked (Cheech and Chong for the respects) inspired play list. Swiper was a huge fan, going so far as to skip past more Grateful Dead. No bongos or bat guano today.
Announcements (check the website for details):
Kirk
7th Fast Twitch post and 1st Fast Twitch Q for YHC. The men rolled in and the shovel flag was planted by Purple Haze. Brief disclaimer given and off we went.
Mosey to Davie park.
COP
SSH x 10 IC
Merkin x 20 IC
OYO pace from Davie park to Rudy’s in the Shops at Piper Glen, corner of Rea and Bevington. We are now roughly 1.8 miles from SCMS. Plank series to regroup.
Piper Shops Loop
Start at Rudy’s with 20 derkin. Run to end of shopping center for 15 Jump Squat. Run across Bevington to far corner of Rea/Bevington. 10 Jump up. Back to Rudy’s and repeat x 2. Mary series with legs up for 5 exercises x 10 IC: flutter, dolly, heels to heaven, high dolly, bicycle.
Mosey up Rea to Calvary Entrance 4. AYG up the hill. 5 burpee. Continue AYG to pavilion for bench set: 15 Jump Up/15 Derkin/15 Dips. AYG to parking lot at Entrance 1. Plank series.
Line up for full parking lot Sprints. Down and back on short rest. Mosey to corner of 51/Rea. Derkin to regroup.
Continue across Rea down 51. Right on Cary Ridge. Approx 1/3 mile down Cary Ridge. AYG back to 51. Continue mosey to Davie park. Plank series to regroup. OYO pace back to SCMS.
COT
Moleskin
T-claps to some Fast Twitchers with recent accomplishments. Alf and Hopper completed 1st marathons, Thunder Road and Savannah, respectively. Dory completed 1st half at TR. Mr. Brady crushed the Spartan Beast. Congrats men.
Spent some time perusing Google Earth and Mapquest trying to get a handle on Raintree street layout. Admittedly, YHC pays zero attention to street names or routes when following a Q for a workout. Raintree roads are not yet committed to long-term memory. Not wanting to get lost, we just went the other way. 5.5 miles total. Several chances to increase your pace and push yourself. The group did a nice job of staying together. YHC was smoked during the last half mile. Some fast guys out there at Fast Twitch. You know who you are. Thanks for pushing YHC and the rest of the pax, and for looking after the six. May have been a little more boot camp than usual in this hybrid workout. Haze asked YHC if he was trying to make the guys yuge when we got to the pavilion at Calvary. Appreciative of the opportunity to lead the Fast Twitch men. Good, strong crew of men who pushed hard. Always do. T-claps to Mr. Brady for the takeout prayer.
Announcements
01/09/2015 Joe Davis Memorial Resolution Run. Info and sign up found HERE
F3 A51 Christmas Party 12/12/2015. Get signed up before 12/4. See the preblast for more information.
Watch weekly email for Turkey Day football activities in A51. Link up with a team.
Unfortunately, the 14 PAX that showed up to Swift on Tuesday discovered that you don’t get free socks or body glide for attending the workout. However, Ballantyne has a wide selection of fresh bathrooms that are open at 0500. For those PAX that didn’t get to feel the warm soft tissue on their backsides this morning, here’s what the rest did:
The THANG:
The Moleskin:
Announcements:
Warm-up
SSH x 25
Merkin x 15
MTC x 25
LBC x 25
Imperial Walker x 25
The Thang
Mosey to the rock pile for group partner work
Round 1
Partner 1 run with rock
Partner 2 does 10 Merkins then catches P1 then switch.
Round 2
Partner 1 run with rock
Partner 2 does 10 CDD then catches P1 then switch.
Need to modify due to the size of the parking lot.
P1 curls
P2 200 meter run
P1 Shoulder press
P2 200 meter run
LBC X 20
Russian Twist X 20
P1 Triceps’ Extension
P2 200 meter run
P1 Merkin
P2 200 Meter run
Bicycle
Heals to heaven
P1 MTC
P2 200-Meter Run
Move to the stairs
P1 LBC
P2 Stair run
P1 Merkins
P2 Stair Run
P1 Curls
P2 Stair Run
P1 Shoulder Press
P2 Stair Run
P1 Triceps’ Extension
P2 Stair Run
Take the rocks back to the pile then jailbreak back to the parking lot
LBC x 20
Heals to Heaven x 20
The pax worked really hard this morning. Short Circuit has been going to F3 three days a week and he is starting to show great gains. He is even co-leading a group on Saturday. McStuffin’s was a beast this morning with the rock. He sprinted with a rock like nobody’s business. Frack is the rock of the group. Always pushing the group. I am pretty sure he could have lifted the boulder in front of the school.
Flash is moving to Cuthbertson Middle school on 11/30
Thank you Short Circuit for taking us out this morning.
I think I killed the backblast last week with my comment. There was an A51 meeting of site Qs last Saturday, and one of the observations was that the workouts need to be harder. Not posting on twitter that ” [insert Q this week] is a total badass and his workout will totally kill you” harder, or as I recall TR so eloquently put it, “he’ll cut your balls off, feed them down your throat, and you’ll never have children again.” No, not that, but actually physically harder. Expect and demand more, push people beyond what they think they can do, and encourage them (which can take a lot of forms) to do it.
Partnership adds a layer of accountability. You can’t slack off without hurting your partner.
Another observation of mine, and one reason I think the original WIB is so successful, is the chatter, the 2nd F, the so-called glue that keeps guys coming back. So we’ll be in pretty tight quarters for most of the workout tomorrow. We’ll try to have the tunes going to keep it light. Here is the plan:
Partner up and run the mile to HT and back to OP. Mosey to the playground at the back of the school.
Partner 1 does 10 pullups, 20 dips, and squats until partner returns. Partner 2 jumps the baseball fence (careful, or you may end up at the Urologist) and does 40 LBCs at home plate.
When partners meet, 5 dumbocrats each. Then flapjack.
Lather, rinse, and repeat until 6:06, then run the mile to HT and back.
First frosty morning of the fall this AM, and sixteen men met it at DMZ. Not an FNG in site (intentional), so no disclaimer.
Thang:
Steinbrenner ran the arduous distance in, and was late, so we jogged to meet him. Abrupt U-turn upon reaching him, and short mosey to church’s new pavement for warm up.
SSH x 20 (first cadence fail), LBCs x 35, Mountain Climbers x 20
Mosey down to short halfpipe on Broad Hollow and partner up. Partner 1 runs to stopsign at Kimblewyck while Partner 2 runs to stop sign at Thornridge. Run back to your partner and each partner does 10 dumbocrats and 20 WW2 situps. Total of four times doing the exercises.
Mosey up to the stop sign at Broad Hollow for 7s on the hill. Jump squats at the bottom and Jump lunges at the top. Oh, and run backwards uphill. Russian twists by Swiper (who finished first and boasted of his NFL DB exploits) while waiting on the six.
Mosey back to the church, gathering in the overhang / rotunda / low wall area for a trip down the dip / derkin ladder. 10 dips IC, 10 derkins IC, 8, 8, 6, 6, 4, 4, 2, 2. Quite a few failures with cadence here. #halt
Mosey down to the bottom of the parking lot and circle up for some mary. LBCs, Boone LBCs (R/L), Flutters. Partner wheelbarrow up the parking lot to the 2nd median, switching as needed, and then mosey back to base for COT. SG with the takeout.
Announcements:
Moleskine:
First, Cobains for the belated, for me, backblast. I normally try to knock these things out in the morning, but it was a crazy day. Bit of a blur, actually, so I may have left a lot out.
Second, Cobains for posting with what felt a lot like strep. I had Semi-Gloss teed up to substi-Q, and I know what you’re thinking…Why? And the answer is that Bushwood was in jet lag zone and didn’t respond, and phone sorting rules are wierd, but B comes before E. It was pretty comical seeing someone physically move to the other side of the circle upon hearing that. Also got some laughs when I mentioned that Pothole, lucky partner today, was good since he was wearing gloves (non-surgical).
Third, Cobains on the cadence fails. First one was all loogie, and it just got lodged in there. Gross as that is to read, it was worse to experience #TMI #begladnotFW #beads #neverforget. That dip / derkin descent was unplanned, and came off as such. Wow.
Fourth, former Mr. Courtney Love, Kurt Cobain would have been 48 today, if he were alive, which is kind of crazy to picture. Today is not the date of his birth or anything, but yeah, he’d still have been 48 today, which I just looked up and provided a decent, curiosity-inducing title.
Overall, little bit lower mileage today with some merkins, leg work, and core work. Good to see Checkpoint back at DMZ. Hope all got their money’s worth.
Kirk
Posted on behalf of Madison:
15 men rolled out of the Fartsack on a tepid 36 degree Monday morning looking for a beat down to get their week started off in proper fashion. YHC (on his V.Q) was honored to do his best in providing what they were looking for. The Shovel Flag was planted and we were off at 05:30.
The Thang:
Warm Up = 2 laps around lower lot & circle up to watch Floor Slapper zip into the parking lot and join us (to bring the total to 16) for:
SSH X 20IC
IW X 20IC
Arm Circles X 20 (front) X 20 (reverse) IC
Mosey to playground & partner up for “Triple Nickels”
Set 1 – Upper Body (OYO)
P1:
Burpees x 5
Pull ups X 10
Carolina Dry Docks X 15
Merkins x20
Dips X 25
Plank until P2 returns
P2: Run to far end of bus lot & return. Flap Jack
Rinse & Repeat 3X
Plank until PAX has regrouped back at playground
Set 2: – Lower Body (OYO)
P1:
Side lunge X 5 each leg
Balance lunge X 10 each leg
Step up X 15 total (don’t slip on the icy benches)
Squats X 20
Calf raises X 25
People’s chair until P2 returns (don’t think anyone finished that quickly)
P2: Run to far end of bus lot & return. Flap Jack
Rinse & Repeat 3X
Head over to wall for People’s Chair while PAX regroups (60 seconds)
Mary until time is up:
LBC x 25
Freddie Mercury x 25
Flutter x 20
Dolly x 20
Name-O-Rama & COT
Announcements: Christmas party is December 12. Check website for details.
Props to Squid for taking us out.
-Madison