At 0515 on Tuesday morning, 17 F3 PAX departed from the Vine American Kitchen in Ballantyne for pursuit of a Speed Pyramid.
The THANG:
Moleskin:
Announcements:
3 brave souls showed up for a Frehley’s special. And thanks to Yogi from Florence for keeping the attendance levels up! I guess the 55 degree weather scared the regulars off? Regardless, we carried on in full force!
Warmup: SSH x 20, Good Mornings x 15, KB squat stretches (for hips), 10 Halo
Workout: 6 sets of swings with exercises in between. Swings were reps of 20,19…down to 15. Exercises were each reps of 10 with a focus on multi-movement exercises: 1) Squat – Clean – Press, 2) Squat + Butterfly, 3) Squat + Shoulder press (10 each arm), 4) Squat + Hammer Curls, 5) Diamond Ketlebell merkins, 6) Goblet Squats.
Mosey to Jungle Gym for 3 sets of exercise X 15 reps with 3 sets pull-ups. Exercises included dips with KB in lap, planks with KB lat pulls, and incline merkins. Mosey back to parking lot for Mary with KB press – 15 reps: Dolly, Flutter, Dying cock roach, and Russian Twist.
Mosey to school wall for “sack draggers” – that’s People’s Chair position while holding KB between legs for about 1 minute – 4 times. While in people’s chair, various KB exercises of 10 reps – Hammer curls, overhead press, butterfly pulls, front shoulder raise. Between each exercises in people’s chair, 10 merkins.
Mosey back to parking lot. Using kettelbells, walk between speed bumps doing hammer curls, tricep extensions, lunge walk, overhead press – stop at each speed bump for 10 merkins.
Interesting that the parking lot of PDS was a little full when YHC showed up. YHC was thinking that I was late but it seems there is a running group (non-F3) of gazelles that meet up there on Wed am too.
Baracus planted the shovel flag soundly in the ground as 16 men showed up on a cool morning to get their daily dose of pain.
The Thang:
Mosey around loop, high knees, butt kickers…swing back by parking lot to pick up Icicle (LIFO)
To the field (plush, clean, and no mud):
Hand Walk stretch x 10 yds
SSH x 20
Lateral Lunge x 10ea
Merkin x 20
Mt. climber x 20
Drop Lunge x 10ea
Track work (Partner up)
PT 1: 400 meters; PT 2: Bear Crawl til Pt returns (Flap Jack) Plank
PT 1: 400 meters; PT 2: Gorilla Walk til Pt returns (Flap Jack) Plank
PT 1 400 meters; PT 2: Merkin Roll til Pt returns (Flap Jack) Plank
PT 1 400 Meters; PT 2: Burpee Broad Jump til Pt returns (Flap Jack) Plank
Grab Some Wall:
People’s Chair w/ 20 Air Presses
Donkey Kicks x 20
Rinse and Repeat
Mary
LBC x 25
Flutter x 20
Heals to Heaven x 20
Diamond Merkins x 10
Obliques x 10 ea
Wide Arm Merkins x 10
Bicycle x 15
Dolly x 10
Regular Merkins x 10
GASERS x 4
Back to Lot for COT
Naked Moleskin:
YHC has not posted at The Charge in quite some time (sorry Double Ds and BA). Love the campus and plush conditions. Always remember to smack THE Horsehead (not our Horsehead, unless he needs it) on the way in for good luck.
The “Gazelles”- So, Double Ds almost ran over all of them as he pulled into PDS. They disappeared for some time before emerging back on the track while the pax did People’s chair and donkey kicks. Those folks were flying around the oval. It was quite a contrast to the retired neighborhood “walkers” normally seen.
Vamos might be a NASCAR fan as he likes to bump in the turns and straight aways.
Lots of mumblechatter from the pax on a few occassions, YHC couldn’t tell if they liked the new ideas or not. The “curtsy” or Drop Lunge, the Hand Walk, and the Lateral Lunge all came from Core Performance (book that Whiplash recommended). Good for warmup and to prevent injurys.
Tesla and others didn’t really like the Merkin Roll which created dizziness and veritgo.
All in all, we did quite a bit this am and there was solid work out there from everyone. Stayed at a solid pace for 45 mins with the heart rate up and worked the whole body.
Solid Take Out by Tesla!
Announcements:
Prayer and Support needed for the folks of SC (especially Columbia)
Plug for Joust- back open at CCS on Fridays (new track and football field)
12 pax ran 3 miles today and completed quite a few Merkins and Burpees.
The Thang……
Circle up in the Regal parking lot for a short disclaimer and the following:
20 SSH
15 IW
15 Merkins
Next we moseyed over to the speed bumps behind the Target for some suicides. The only twist was that at each speed bump you completed a set of Burpees. 1st speed bump 1 Burpee, second speed bump 2 Burpees, etc… up to 5. Also, each time you made it back to the starting point you must complete 5 Merkins.
This segment gives you ~1 mile, 15 Burpees and 25 Merkins
Do a little Mary to rest up them mosey back to the front with a 40 yard bear crawl then complete some Merkins and a little PlankO’Rama on the way to the chipotle.
Here we partnered up. One partner runs around both buildings while the other does an exercise. Then flapjack.
100 Squats
50 Incline Merkins
50 Jump / Step Ups
A little more Mary just for fun then Mosey over to the Cantina 1511 (Unfortunately the hill by the Catina was too wet so we had to settle for the parking lot). Here we completed a round of 7s. Burpees and Squats.
Then we completed an Indian Run back to the starting point and had 3 minutes of Mary.
It was a nice cool morning and everyone pushed hard. The mumble chatter was held to a minimum so hopefully everyone was getting their fill of pain for the day.
As usual, it was an honor to lead this fine group of men today.
Announcements:
New AO in Chesnut Square in Indian Trail 5:30 a.m. it is a moderate boot camp. Come try it out.
Keep an eye out for options to assist the Pax in SC that were impacted by the flooding.
Warm up
SSH X 25
Merkin x 15
Russian twist
Bicycle
LBWarm up
SSH X 25
Merkin x 15
Russian twist
Bicycle
LBC
4 Corners
Burpees x10
Run
Merkins x 10
Run
Jump squats x 10
Run
Carolina dry dock x10
Run
Plank
Heals to heaven
LBC
3 Corners
Pick a rock you can run with. Some picked bigger than others
Round 1 with Rock
1st Corner – Tricep Extensions
Stairs
2nd Corner – Curls
3rd Corner – Shoulder press
Rinse & Repeat x3
Plank
Round 2 with no Rock
1st Corner – Merkin
Stairs
2nd Corner – LBC
3rd Corner – Squats
Back to the parking lot for 4 minutes of something. Partner up
Group 1 run around (small) parking lot
Group 2 merkins
Russian twist
Squats
Announcements:
Dirty Dozen
Mud Run
Fast 5k Fort Mill Highschool
Thank you Transporter for taking us taking us out.
6 strong braved this run-off election day, daring to keep mileage low and ire up.
The Thang:
Partner up – size, speed, myers-briggs rating … all vital to success.
Kirk/Early Bird, Iron Mike/Bel Aire, Talkbox/Sundancer
Run the Brushback Trail* (left on Rea, left on Windyrush, down to Foxworth, left to the spooky trail to O.P.E., run to the Buddy Bench Playground)
*disclaimer
Partner A runs to the Buddy Bench Speedway.
Sprint the straight-aways, burpee-broadjump the corners.
Complete one lap and then relieve your buddy. Hurry up.
Partner 1 runs to the Buddy Bench Playground.
5 burpee-pullups. 15 squats. 30 flutters. Repeat until Partner A shows up. 10 dumbocrats each
Partner 1 runs to the speedway, Partner A stays at the playground.
Continue until 6:06, and then run like idiots on the Brushback Trail.
NMM
A “Blue Falcon” is a military term for a “buddy f%^ker.” So if your partner was taking their sweet time sucking wind around the speedway, you’re stuck doing more burpees. Accountability is one of those things you notice most when its not there. Don’t be a Blue Falcon.
2.3 miles per my power ranger watch. The Brushback mile comes in at 0.8 miles either way you run it, weird. I could tell some folks felt cheated out of their mileage.
And here’s the thing, burpees are broccoli so shut up and eat. You can spend 45 minutes chasing people around parking decks backwards, wave your arms around a few times, and call it a varsity workout, or you can choose to get stronger.
Burpee-broadjumps are terrible and I’m glad we did it.
Burpee-pullups suck and I can’t wait to do them again.
Dumbrcrats are just the worst and thanks to IronMike’s sea-level center of gravity, Bel Aire’s kidney’s can now deflect bullets.
Thank you to Talkbox who still partnered with me even after sending a profanity-laden IM to me after reading the preblast.
And a special welcome to Early Bird, who was volunteered to partner with Kirk and executed the workout flawlessly. Strong work, brother.
Announcements
– Our brothers are struggling mightily in Cola. Here is a link to the GoFundMe site set up by SC Na’antan, Sway https://www.gofundme.com/9x5mxfv8
– EOthirst is this Saturday at the Whitewater Center.
– Dirty Dozen trail race is also Saturday at USNWC.
Thanks for the opportunity to lead. And thank you for making SOFAWIB your choice for all burpees, all the time.
xoxoxo,
Sundancer
22 men enjoyed a brisk morning at Skunkworks.
Warm-Up
– Side straddle Hop x25
– Imperial Walker x25
Mosey to the North Entrance of Christ Covenant Church
Divided into groups of 2. Partner 1 ran a lap around the church while Partner 2 did called exercise:
– 2 handed swings
– 1 handed snatch
– Squat
– Rows
Mosey over to the parking lot for suicides. Each suicide began with a called exercise. Upon completion of said exercise the suicides began:
– 25 LBCs
– 25 Merkins
– 10 Shoulder Presses
– 5 Burpees
– 25 LBC’s on Q count straight to 90 degree protractor. An immediate Omaha (audible) was called that began the final suicide
Mosey back to circle of pain
– Side straddle Hop x25
– LBCs 25
– Imperial Walker x25
– Merkins x20
When I asked Smokey to lead at Skunkworks, I knew he would do great based on how he kills out there every Tue. And Smokey did not disappoint today. Ended a little early on the clock but I think we had all gotten our money’s worth.
– Harley posted on behalf of Smokey
What is The B.R.O.O.K.L.Y.N. Double-Decker? Simply put, it is the object of my a-deck-tion. Here we go.
The Thang
Mosey to parking lot behind Courtyard Marriott.
Mosey to putting green area that sits between Premier and Harris Building parking decks. Plankorama along the way to regroup.
Line up, AYG around road encircling putting green. PAX numbered from 1-20, in order of finish. Even numbers form one team, odd another. Teams formed in this manner to ensure balance. Plank up for instructions.
The B.R.O.O.K.L.Y.N. Double-Decker
Round 1:
Team 1 races to top of Premier parking deck, Team 2 to top of Harris Building deck. Teams run in Indian run formation. 10-count exercise performed at top of each parking deck ramp. Whoever is leading Indian run at each level leads the count. Stairs back down. First team back to start wins.
Round 2 (same as Round 1, but teams swap decks and exercises are different):
Mosey back to The Vine. Al Gore (hold squat position) along the way to regroup.
Molskine (of the ‘Ye Olde’ variety)
Thanks for bearing w/ YHC on this one. Required a little bit of faith, but paid off in the end (hopefully?). We didn’t name the teams, but “not my team” narrowly won both rounds. They must have skipped all the exercises and only went to level 2. This workout was designed to keep the PAX together the entire time, and bring the fun of competition. By those measures, it was a success. FNG Tiki Hut showed tremendous grit in the decks. Keep it up. Thanks to Frehleys for the solid take out. And thanks for the opportunity to lead.
Announcements
GoFundMe for our F3 Columbia brothers: gofundme.com/9x5mxfv8
Looking for 3rd F opportunities or have some ideas? See Soft Pretzel.
Gladiator Games in December. See Pebbles for details.
18 Pax started their week off with a little football themed workout at The Matrix. We started off with a disclaimer (more on that later) then off we went on a jogging tour of the campus trying to stay out of the sloppy grounds from the week’s rains.
COP
SSH IC X 25
IW IC X 25
Merkins IC X 15
Mt Climber IC X 15
Low Slow Squat IC X15
Look – we found some minifootballs – divide into 4 groups – group 1 is the pace setter for this round
Group 1 Joe Webbs (in honor of Panthers 3rd team QB – Jack Webb with merkins on footballs) up to 10 merkins and 40 arm raises
While Group 1 does JW’s Group 2 does AMRAP Squats, Group 3 Carolina Dry Docks, Group 4 LBC
Rotate through stations until everyone does Joe Webbs
Line up in two lines for Redskins run (Indian run with footballs, pass ball back through line when it reaches the back of the line the pax sprints it to the front) – run around front of school to playground
At playground Line 1 does lap around islands while line 2 does pullups – flapjack; two more rounds with Heels to Heaven and Derkins
Mosey to parking lot for MOM – Dolly, Flutter, Rosalita then Derrick Mason twist (Mason twist while passing footballs around circle)
Moleskin
I enjoyed leading this group this morning. I brought one of my Base Camp workouts – back when Base Camp was a moderate workout – and tried to adjust for The Matrix Pax. In the disclaimer I added the twist that usually modify means to back down a little but some of this crew might need to “Modify up”. Crab Cake suggested that might be a good title for a BB – and so it is
On the warm up lap around the school someone missed the curb and took a spill – I can’t say who because it was dark and they were behind me (how’s that for a twist?). I didn’t want to turn around for fear I might be the next to hit the ground.
Only 1 football hit the ground through the workout so we only had to do 5 burpees. Ball Control – Nick Saban would be proud of this group.
Thanks to Uncle Leo and Alf for pushing me to lead – I enjoyed it. Hope everyone else did.
Thanks to Squid for the great send off.
This one’s going to suck.
The Thang:
Partner up – size, speed, myers-briggs rating … all vital to success
Run the Brushback Trail* (left on Rea, left on Windyrush, down to Foxworth, left to the spooky trail to O.P.E., run to the Buddy Bench Playground)
*disclaimer
Partner A runs to the Buddy Bench Speedway.
Sprint the straight-aways, burpee-broadjump the corners.
Complete one lap and then relieve your buddy. Hurry up.
Partner 1 runs to the Buddy Bench Playground.
5 burpee-pullups. 15 squats. 30 flutters. Repeat until Partner A shows up. 10 dumbocrats each
Partner 1 runs to the speedway, Partner A stays at the playground.
Continue until 6:06, and then run like idiots on the Brushback Trail.
So if you got a hankering for accountability in your workout, meet in the Olde Providence Elementary parking lot at 0520. We sprint into the gloom at 0530.