(Posted on behalf of Lobsta Roll)
7 PAX showed up at McKee Road Elementary for another weekly addition of Area 51. SF was planted firmly in the ground and once we had everyone in tow and determined Slapshot would not be joining us, Lobsta Roll led the crew for a lap around the school. Gathered up in the upper parking lot area near the soccer fields for COP:
Mosey over to the midfield of the soccer pitch for some Starfish.
5 locations/stops in the Starfish with 10 burpees after each return to midfield light pole
PAX completed LBCs while everyone finished
Mosey to the rock pile and find a lifting rock
Set your rock back on the rock pile and the PAX headed out for a little jog to the Fire Station on McKee for some Mary:
Continue jog back to the school through a couple of the adjacent neighborhoods, stopping along the way for various exercises:
Continue jog back to the school through the back of the neighborhood and circle up at the lower fields for some Mary and Plank.
Finish the jog at the playground at the front of the school and wrap it up with 10 pull-ups
COT
NMM:
Announcements:
Ten years ago, four U.S. Navy Seals were inserted 10,000 feet above the town of Asadabad deep in the Hindu Kush mountain range of Afghanistan. They were ambushed when their reconnaissance mission was compromised, and on June 28, 2005, Lt. Michael P. Murphy was killed while communicating their position back to base.
His actions enabled Petty Officer First Class Marcus Luttrell to ultimately be rescued, and the bodies of two fellow soldiers to be recovered. Lt. Murphy was awarded the Medal of Honor.
On Sunday, 12 men gathered to run the workout named in his honor and think about true heroism. Thanks to everybody who came out, especially the 2.0s.
Don’t forget to consider supporting Charlotte Bridge Home.
Thanks for taking us out, Iron Horse.
19 BRO’s, runners, and skunk heads alike all got a taste of SkunkMeat this morning. It turned out to be the best 45 minutes of the day.
Warmup:
SSH x 20
IW x 20
Good Mornings x 12
Swings x 25
The Thang:
Lower Body Supersets 2 x 12
Front Squat
Deadlift
Good Mornings
Lunge
Racked Squat
Reverse Lunge
Upper Body Superset 2 x 12
High Pull R & L
One Arm Press R & L
Upright Row
Overhead Press
Mosey to field
Partner up for sprints and doubles repeato 3 times
P1 sprints 50 yards and back
P2 does called exercise AMRAP:
Swings
Cleans
Rows
Snatch
Mosey back to lot for Mary
Luganis w/bell x 10
Flutter w/bell x a lot called by TR
LBC w/bell x 15
Moleskin:
Iron was lifted, music was played, running was done (yes I did too), and maximum effort was given. It was my first trip to SW since the move and first Q in a while. I got zero sleep knowing I was going to have to run, but that’s what makes Skunkworks the toughest F3 workout around. Once you think your tired from lifting, now go run. Great group this morning and awesome to see the pax jump in head first no matter what’s on the weinke and just crush it. No mumble chatter other than the grunting and breathing that comes with moving iron and sprinting for 45 minutes. If there was anything I missed, please sound off. Thanks to Night Court for a great send off.
Announcements: I stopped my recording and wasn’t listening. Check Twitter
Posted on behalf of Pop Tart:
We started off with a mosey around the parking lot.
COP:
20 SSH
20 IW
20 Merkins
Light version of suicides.
Run to first pole, and back for 20 two handed swings.
Run to second pole, and back for 20 curls.
Run to third pole and back for 20 presses.
Repeat with 30 reps each.
Then we circled up for a KB beatdown.
40 two handed swings
40 merkins
40 upright row and presses
40 squats
30 curls
30 wide arm merkins
30 triceps extensions
30 stepback lunge, with kick (15 each leg)
20 lawnmowers-each arm
20 diamond merkins
20 snatches
20 Carolina dry dock
10 Louganis with KB
10 Russian twists
10 Louganis with KB
10 Russian twists
20 pulls
20 push press ( 10 each arm)
COM
10 x crunches
10 x lbc
10 x toe tap crunches
10 x alternate toes
10 x side crunch right
10 x side crunch left
10 x right leg can opener
10 x left leg can opener
This was my first Gear Q and I didn’t want to disappoint so I brought some tunes. I purchased a sweet red cd player boom box to blast some Metallica while we got our KB work on. Not only did I use a piece of electronics from the 90s, I also used my blackberry as my timer. Baracus was kind enough to point out that my toys were from the 90s. He was right. Thanks to the PAX for posting, and Bulldog and Chipotle for some workout ideas from previous workouts.
19 men, without elephant books, gathered in a middle school parking lot early in the morning. Nobody new, disclaimer given, away we go.
Warmup
Jog down to the football field. Circle up.
SSH, Mountain Climber, IW, Slow Squat.
Line up abreast on the sideline. Jog to other side and back. High knees, buttkickers, carioca, etc.
On to the track. Partner up.
Partners run in opposite directions around the track. When they meet, 10 hand-slap merkins. Back to the start for 10 air squats (what does that mean?). Repeat with lunges, jump squats, more air squats. Mary, plank and 10 counts mixed in for recovery between laps. 4 laps = 1 mile. Boom.
Mosey over to the bleachers. Divide into four groups at four stations.
Derkins, Incline Merkins, Supine Pullups and Dips. Three times total.
Walk slowly over to the baseball field. Line up abreast on the first base line.
Divide into two groups. Group ones sprints. Group two waits until last man crosses the line, then sprints. Four times to line made by 2nd and 3rd base. Three times to the edge of the infield grass. Once all the way to the fence. Done.
Moleskine
I chased two guys all morning on the runs, and I still don’t know who they were. One of them had an SOB shirt on (Heartbreaker?), the other was wearing Orange. Those dudes were fast. I felt pretty good about myself during the sprints at the end, then SOB beat me to the fence by 20 yards. Sandbagger.
Geraldo sent me a DM last night asking if the workout was ruck friendly. No, it’s not. He still showed up with the ruck, after some number of miles before the workout, got it done, and did another mile with the ruck after. No big deal.
Jamboree ran in from near DMZ. And back, I assume. Strong.
The cool weather was a nice break. Makes me ready for Fall already.
Announcements:
July 4th Convergence at The Rock
Simba is joining Fireman Ed as co-Site Q for Base Camp.
Allow me to introduce you to one of my personal favorites
The Double Shaft
Partner up
Hang a right on Rea and run to the Harris Teeter and back, through to the concession stand (~1.06 miles)
At the concession stand, Partner A & B
– lunge walk the length of alley and around the outfield, back to the playground
– 15 merkins every 20 lunges
At the playground, each partner does
– 10 pull-ups or 10 knees to elbows
– 20 dips
-40 flutters (20 a leg)
Rinse and repeat until the Q calls time
Run to Harris Teeter and back to the lot
Sounds easy, right? Just you wait and see.
We rally at Olde Providence Elementary at 0520. We launch at 0530.
And yes, there will be music.
A new modern era record of 27 PAX showed up for the last Matrix of June. I hope everyone enjoyed the cool weather, because I don’t think it will the case for the next few months.
After the disclaimer was given and O’Tannenbaum parallel parked at the end of the lot because there were no spots left, (we might need to install some HOV spots to encourage car pooling), off we went for a warm up lap around the school.
COP: Some SSH’s, IW’s, and Merkins
The Thang:
El Moleskino:
So the time change from the west coast caught up to me last night and I had very little sleep and most of it restless. Plenty of time though to think through the weinke for today. Well that weinke had to get tossed as more and more guys came filing out of the dark. I had a plan for 10-15 guys, but 27 required something a little different. I wanted to get a little extra running in today and I think that was accomplished, even on the revised plan. O’Tannenbaum did roll in late but in his defense he has gotten much more timely in the past couple of month’s so we can let him slide now and again.
Crabcake was concerned that I called for a Living Rock and not a Lifting Rock. Not sure if he left his rock in the pile or took it home with him, either way, I am not judging. Much.
Lots of guys flying around on the partner work, I should have increased the count from 100 reps as most of you were crushing that in 2 runs. TR had enough left to overhead hoist his stone on the walk back to the pile.
Good to have Salt Lick making his way back into the gloom on a more regular basis. I hope that back is treating you better. The pull-ups at the end were a homage to your return. The run before hand was just to separate everyone out because 27 guys don’t fit on that playground. Lobster Roll, Back Office and Orange Whip were cruising on the last lap around the school.
Happy brought his two boys out as FNG’s Hello Kitty and Milky Chance. If you wear a tank top with a cat on it to your first post then I guess Hello Kitty was the only choice. Apparently Bryce is called Casper at school and on the football team. We weren’t going with that and I know Spackler has been itching to use Milky Chance on someone, so there it is.
Convergence at The Rock on Saturday.
Centurion combines at The Brave on Friday.
Thanks to Uncle Si for the send off,
Alf
WIGGLER: SUMMER HOURS – 6:00 AM Start
“Attention all [Wigglers], it’s 9:30… and that’s lights-out time. Tomorrow is [The Wiggler], and you must look rested or Morty will be sent to the state penitentiary.” **
Get your beauty rest then come run The Wiggler! 6:00 am Tuesday – corner of Foxcroft and Rothwood – summer camp pace…
** Tripper Harrison, Meatballs
Swift will launch at 0515 from the Vine American Kitchen at the Ballantyne AO. Early 0500 extra credit in effect.
When the Temps Go up, runners head to the track for the short stuff – Fast intervals, long recoveries. When the Temps Go down, runners can be afforded the cooling weather for longer intervals with shorter recoveries. With expectations of temps in the 60s with low humidity, we’ll be venturing toward the edges of the Ballantyne Corporate Park to North Community House Rd for some Threshold Pace Intervals – expect 5 min intervals with 1 min rest.
What’s your Threshold Pace? – go here to check it out – http://runsmartproject.com/calculator
Mighty Mite was able to shake off the cob webs after a few days on Bourbon Street – a place that he described as “stinky”. I’m the king of sweating out previous party nights but Mighty may have offered up some serious competition on that front…
Good old fashioned Foxhole this morning with little to no running (just a quick lap in the parking lot to warm up) and ALL kettle bells – just the way it should be !!. Circled up for some warm up exercises including SSHx20, swings X 25, Good mornings X 15, Romanian DL X 10, Goblet Squats X 15, Overhead presses X 20, and Cross over kettle bell merkins X 10.
Workout: At the jungle gym, dips with KB in lap x 15 (2 sets), plank rows x 15 each arm (1 set), Pull up x 10 x 8. Mosey to school wall for a series of 1 minute peoples chair with KB exercises of 15-20 reps each (butterflies, curls, overhead presses, 1 leg chair holds for 10 count each leg). Followed by 1 round with each of the 4 exercises with 5 reps each while again holding peoples chair. Mosey to parking lot for Mary – 6 sets with Kettle bell @ 15 reps: LBC, Flutter w KB press, dying cock roach with KB overhead, Mason twist w/ KB, Dolly w KB press, Bicycle (no KB). Mosey to parking lot walking with KB doing various exercises and stopping at each speed-bump for 10 merkins of different variety (60 total). Exercises included curls, triceps, between leg lunges, 1-arm curls, overhead presses all with 20 reps. Finished with 6 sets X 5 reps of Kettle bell burpees.