18 PAX gathered for another Tuesday rendition of the Skunk. Based on the weekly email some were expecting Harley to Q. Stone Cold had a bit of a stunned look when YHC called out the 1 minute warning and Harley was not there. I’m not sure if the look was a compliment or not, either way time to start the show. See Harley for your money back if you didn’t get enough work today.
Partner up for CMIYC Farmer’s carry to Church building entrance. P1 10 Merkins and chase. Flap Jack.
COP:
SSH x 25 IC
IW x 20 IC
Disclaimer x 1
Merkins x 20 IC
2-Handed Swings x 15 IC (at least the intent was cadence)
Good Mornings x 15 IC
The Thang:
Iron Sharpen’s Iron: Individually find a member of the PAX who is generally little faster and a little stronger than you. For the rest of the workout do everything you can to maintain pace with them. Use them to push yourself one step better.
2 rounds of:
8 x Snatches (4 each arm)
8 x Overhead press
8 x Sumo Deadlift High Pull
8 x 2-Handed Swings
Run lap around church building
Repeat the above adding 4 reps to each exercise. Stay with 2 rounds each time.
Continue up the ladder 12x, 16x, 20x, 24x
At the 20x set switch the Snatch to Clean. All else remains the same.
CMIYC Farmer’s Carry back to cars with 3 Burpee’s then chase.
LBC’s x 30
Time
Moleskin:
Mumble chatter started early with Brown and Bulldog side by side slowing things down with too many questions. Once we got to the meat of the workout the only thing I heard from Brown was that he made a bad choice on the KB this morning. For Stone Cold, Brown and anyone else swinging a 45/50lb+ bell this was terrible. Good work out there.
Sussido, Sanka, and Header were smoking it this morning. Sanka might want to get independent confirmation of KB weight as there were calls that he was swinging styrofoam. Maybe it was the calf sleeves giving him that extra compression and energy for the KB work?
I think everyone made it a least through the round of 16 and the leaders were working their way through the round of 24 when time was thankfully called. Hairband said he wasn’t sure which part of the workout was the recovery – the lifts or the runs. The answer: There wasn’t any recovery. I think everyone got as much as they could handle.
#Kotter’s to Hairband at Skunkworks. You’ve been busy promoting U-Co but there is still no Skunk comparison down there. Also good to see Night Court back out and in the mix and with a KB #LeaveTheDumbBellAtHome.
Thanks to Header for the send off.
-Alf
Announcements:
Send in names for potential Union Count PAX. 2nd workout at Sun Valley on Friday’s and 2 more coming in the next month-ish to Marvin and Weddington.
3rd F Wednesday’s: In the morning at Starbucks on Rea and Bojangles South Park at lunch.
It’s been awhile since Frehleys had the Q…good to be back!
Warmup: SSH x 25. Slow Squat x 25, Peter Parker Merkins x 15, LBC x 25
Workout: Stayed in circle for 3 sets of 5 different exercises for 15 sets total. Focus on full body workout. 1st set: 2-hand swings x 20, full sit up with KB overhead x 10, close-grip merkin (hands on KB) x 10, 1-legged bent over rows x 10, squat/curl/press x 10 right arm. For second and third sets, rotated other arm or legs for same exercises, alternate arm on KB merkins x 10 each arm, cross over plank merkins, For abs, rotated Dolly press and Flutter press x 20.
At jungle gym: 3 Sets: Chin-ups x 5, Plank rows each arm x 10, dips with KB in lap x 15.
Against school wall: series of peoples chair for 1 minute intervals with KB exercises 15-20 each: Curls (2 sets), overhead press, upright rows.
Relay race. Sprints while PAQ does LBC with KB. Mary: Bicycle, Heels to Heaven, LBC, Protractor
“Fat guy in a little coat. Fat guy in a little coat…”
Don’t be a fat guy in a little coat. Run The Wiggler– 5:30 am Tuesday – corner of Foxcroft and Rothwood – traveling salesmen pace…
** Thomas R. “Tommy” Callahan III, Tommy Boy
15 men broke free from their cushiony prisons and entered the gloom for a Monday morning beat down.
The thang:
Warm up:
A couple laps around the parking lot with some high knees and butt kickers.
Circle up:
20 X SSH
15 X slow squats
20 X Imperial Walker
10 X merkins
After training for a marathon with Stonecold this weekend I thought I would bring running to base camp, ok I just did the last few miles with him after he ran 12.
We began the mosey to the park, along the way we had three stops
Stop 1. 10 X merkins
After arriving at the park outside of the playground, we did some LBCs until the whole pack was there.
Then we did two rounds of exercises
Round 1:
10 pullups
10 squats
10 merkins
10 step ups EACH LEG
Lap around the parking lot
Plank exercises
Round 2:
Repeat
Mosey to the lower soccer fields.
Ring Ring Hello this is Mr. Jack Webb
1 merkin and 4 air presses, then 2 merkins and 8 air presses and so on up to 5. Then a little modifying jumped to 7 merkins and 28 air presses and next to 9 merkins and 36 air presses. The Q took a lot of flack for his switching up; Gummy and High Tide wanted him to go back to Q school.
Then we did a couple rounds of LBCs and Freddy Mercury’s
It was now time for the long journey back to the South Charlotte, with a couple Mary breaks in the middle to keep the pack together.
Stop 1. 20 flutter
Once back at the school we made our way to the lavatory building for some peoples chair but not involving the throne, except for the FNG crawl space. Good facilities at this work out right.
4 rounds of peoples chair
All finished
Moleskin:
Great job today pack and it was an honor to lead you all. Don’t worry I do have q school coming up in a few weeks. Hopefully they will teach me how to fit more into these work outs. Welcome FNG Crawl Space, head locked by several but Morning Star is the one that showed up to workout with him. Good job Morning Star and I have seen you have been making several workouts after only 1 week. Robin Hood it is good to see you back out there again I hope you stay healthy; we need our War Daddy out there. I almost forgot we one person rucked it today with 4 bricks, tough workout for a ruck great job Geraldo. All I know it was on at the beginning and the end of the workout.
Header thank you for taking us out in the ball of man. I hope you all have a great week.
Announcements:
A bunch of shameless plugs from other site Qs for their workouts, I think there was a Meat Head in there, Peak 51, Accent, wherever Gummy is site Q too
16 Men (and one dog) decided to celebrate the voyage of Christopher Columbus with a beatdown at The Matrix. With the disclaimer disclaimed, we jumped right into the first exercise. It went something like this:
The Thang:
-Merkins x 18
-LBC x 15
-Diamond Merkin x 15
Mosey to lower parking lot and circle up.
-SSH x 25
-Low Slow Squat x 25
-Mountain Climber x 25
-Rock Hopper x 20
Mosey back up and to the land of the stumps.
Pyramid of Pain
-Incline Merkins on Tires x 10
-Full Situps w/ feet under tires x 10
-Jump Ups on the stumps x 10
-Dips on the stumps x 10
-Run to playground for pullups (as many as you can in good form)
Rinse & Repeat. Round 2 = 20 reps, Round 3 = 30 reps, Round 4 = 20 reps, Round 5 = 10 reps
Various Plankoramas between each set w/ different PAX leading (Thanks Ice9 for the Makhtar Ndiayes)
Mosey to big wall on the front of school.
-Wall Walk as far as you can go then straight into People’s Chair
-People’s Chair with hands out front and heels up. Each Pax counts down from 10 = total 160 count (partially in German)
-20 Derkins OYO
Mosey back to cars mixing in butt kickers, high knees, then all you got sprint.
Mary:
-Flutters x 20 (5 slow count)
-Dollies x 20 (5 slow count)
-LBCs x 30
-1 minute of Burpees
The Naked Moleskin:
It was a nice cool morning for a beat down with a bigger than usual crowd at The Matrix. After YHC claimed this was “my workout”, I was quickly told otherwise by Snowflake’s four legged friend that he was in charge of the COP. I had planned for more merkins and more LBCs, but I could not keep my cadence together with all of his barking and attempted Q Jacking so I had to bail and move us down to the lower lot. Just for the record, the dog had a better cadence call than me.
Really great work by all today. The round of 30 jump ups got pretty tough on the wet stumps. I was very glad we didn’t have any Stump Hugger wannabes with us. YHC didn’t plan on having 16 PAX show up, so I should have changed up the wall walk as several got bunched up at the back. Also, about half way through the People’s Chair/Count I realized maybe I should have gone with 5 counts instead of 10. The legs were severely shaking about half way through.
Announcements:
– Christmas Party location suggestions within Area 51? Looking at 12/6 or 12/13 for dates. Contact Prohibition.
– New Union County Workout on Friday morning at Sun Valley Middle School – Overdrive
– The Matrix is a weekly workout, join us!
– Davis Resolution Run coming up January 10th with 5k & 10k options. Team format. More details to come.
Four members of the PAX and 12 (or so) kids met at Francis Beatty park for another morning of mountain bike riding with Trips for Kids and kids from the Bull Dogs Matters program. Several loops around the partk and #10,000 fails demo by Chelms made for a great morning. The pax encourged the kids to challenge themselves on some harder trails and all responded. It was great to witness their laughter and thrill as they mastered some of the more difficult areas.
Farside once again met the kids and program director and helped get them to the park. He is great with the kids and constantly encourages them to push harder.
Frasier demonstrated his mastery of bike maintenance and helped Chelms get back on the course after a flat tire so he could promplty wreck on the jump at Alligator alley. No ambulence was needed and the wounds will quickly heal #oldmencantjumpwithbikes.
Next ride will be in the spring.
Posted on behalf of The Late Show…
3 men gathered for a pre-workout kettle bell beatdown to be joined by 6 more veterans and 2 FNGs for the main event.
The Thang
Mosey out the Shovel Flag
COP
Merkins x10
Mosey out the Shovel Flag
COP
Indian Run to SVHS track
Plank Relay: Plank it up in positions around the track @ 12, 3, 6 & 9 (Three groups of two, one group of 4 and one lone PAX. Group 1 sprints qtr track to group 2, Group 1 assumes plank, group 2 sprints to group3 etc. Keep on truckin until you reach your starting positions. This was supposed to be a dedication to the 4 hour plank record setter. However, the PAX put it all on the line and the sprints were a smokfest with planking as recovery in between. Well done gents!
Mosey over to the field house for a little wall work.
Line it up on the practice field, shoulder to shoulder. Firs man turns, look your buddy in the eye and walk the plank end to end. X2
“The Late Show” on Q
Mosey toward the elem school. Stop along the way for a EE favorite: seal team sit-ups for (10) count. Continue the mosey and regroup at the buses for some cheese wheel low shuffles. Then onward to the elem playground.
Partner up. P1 runs a lap, stopping 1/2 way for (10) ea leg lunges. P2 hangs out for a painful triplet of (4) supine rows or pull-ups, (5) good form push-ups… Sorry “merkins”, (6) low slow squats. Repeat triplet till P1 returns.
Flapjack, rinse & repeat.
Mosey/Indian run back to the shovel flag. Stop along the way for some dry docks and dips in the courtyard…. And right about here Snowman busted loose!! A man of few words for the last two months, his hilarious chatter had been picking up as the workout progressed. After the courtyard dips he started shouting inspirational American-Flag-Football-Movie quotes and Choo-Chooed to the shovel flag like a man possessed, leaving the rest of us to wonder in amusement and do our best to keep up.
Moleskin: A solid workout today. My thoughts on the ride to F2 McD’s drifted toward the story of the Widow and her offering (mark 12.41). I saw the look on faces today as we pounded it out today and I gotta say…. we weren’t just going through the motions. We were giving till it hurt and then some.
24 PAX appeared out of the gloom to spur one another on.
The Thang:
Interval
:30 AUG (all you got)/:30 Mosey
1:00 AUG/1:00 Mosey
1:30 AUG/1:30 Mosey
Partner Pushup Pyramid
Interval
:30 AUG (all you got)/:30 Mosey
1:00 AUG/1:00 Mosey
1:30 AUG/1:30 Mosey
Partner Shoulder Press
Interval
:30 AUG (all you got)/:30 Mosey
1:00 AUG/1:00 Mosey
1:30 AUG/1:30 Mosey
Jack Webbs
Interval
:30 AUG (all you got)/:30 Mosey
1:00 AUG/1:00 Mosey
1:30 AUG/1:30 Mosey
COM
Mosey to ShovelFlag
Moleskin
7 studs continued their pursuit swollness in the gloom and got all they could handle! See below!
COP:
SSH x 25
IW x 25
Merkin x 15
The Thang:
Swings x 20
High Pulls x 10 each
Clean and Press x 10 each
Forward Lunge x 10 each
Snatch x 10 each
Repeato
Plank when done
Swings x 20
Reverse lunges x 10 each
Lawnmowers x 10 each
Squats x 20
Overhead press x 20
Repeato
Plank when done
Ladder competition:
Overhead press from rack
1 rep each side
2 reps each side
Continue back down by 1 once you can’t lift another rep
Plank when done
Snatch
1 rep each side
2 reps each side
Continue back down by 1 once you can’t lift another rep
Plank when done
Winner does one merkin, the rest of us do the winners total
One arm dead lift
1 rep each side
2 reps each side
Continue back down by 1 once you can’t lift another rep
Winner does one merkin per pax, rest of pax does winners total holding plank until pax is done next to you
Overhead ext x10
Chest press x20
Moleskin:
Great job by everyone out there today! Meathead will continue to challenge the pax physically and you’ll be better for it with continued effort every Thursday. Talk of the new F3Meathead tshirt began to surface. You’ll need to post to find out more! Probation is on the books for a smedium!!
13 men jumped into the gloom at Stonehenge early Saturday morning. Throughout the workout we pondered this question.
The Thang
Run (3/4 mile)to the soccer field adjacent to Premier Deck for COP
COP
– IW x 25
– LBC x 25
– Squats x 20
– Merkins x 15
– Dolly x 15
Mosey to Premier Deck for Ladder of Pain
Ladder of Pain
– run up deck adding exercise on each level
Level 1: 5 Burpees
– run up to level 2
Level 2: 10 Merkins, 5 Burpees
– lunge walk to light, run up to level 3
Level 3: 15 LBCs, 10 Merkins, 5 Burpees
– run up to level 4
Level 4: 20 Dolly, 15 LBCs, 10 Merkins, 5 Burpees
– backward run up to level 5, run to other side of deck
Level 5:
– People’s Chair x 1:30 w/ overhead press
– 10 Merkins
– Peoples’s Chair x 1:30 w/ 1 leg lifts
– 10 Merkins
– Sprint to other end of deck
– Sprint back
– Sprint to other end of deck
– Sprint back
– Sprint lap around top of deck
– LBC x 25
– Rosalita x 15
– run down to level 4
Level 4: 20 Dolly, 15 LBC, 10 Merkins, 5 Burpees
– run down to level 3
Level 3: 15 LBC, 10 Merkins, 5 Burpees
– run down to level 2
Level 2: 10 Merkins, 5 Burpees
– run down to level 1
Level 1: 5 Burpees
Mosey to wall
– People’s Chair x 1:00
Run back to launch point, stopping for:
– LBCs x 25
– Slowcount Merkins x 15 led by Haggis
– Squats x 20
Finish with LBC x 15
COT
Moleskin:
– Great job by all. We had some new faces and some folks returning after an extended break. Welcome!
– As far as the question posed in the title… Suffice it to say the answer is BOTH. Bratwurst suggested Stonehenge is a Bootcamp since our hands touch the ground.
Announcements:
– Frehley’s Comet is now co-site Q with me. It’s well past the time to spread the leadership responsibilities around and thanks to FC for stepping up.
– 1 mile time trial at Swift workout in two weeks. AO will be Community House Middle School. Time trial to be followed by a workout. QIC is Bratwurst.
– Check website for details on Thunder Road marathon.