21 Men answered the Bell this morning at Skunkworks ready to do work.
The Thang: Following the disclaimer it went something like this…
25 Merkins OYO – Rackem and Mosey
25 Merkins OYO – Rackem Right Arm High
25 Merkins OYO – Rackem Left Arm High
25 Merkins OYO – Mosey to lower Lot for COP
SSH x 25IC
MountainClimbers over Bell x20IC
Stagger Merkin Rt on Bell x 15
Stagger Merkin Lt on Bell x 15
Set One:
Halos x20
Figure 8’s w/Biceps Curl x20
One Arm Swings x 20 Each Arm
Run the Loop around to Stairs
Set Two:
Snatch & Press x 20
Overhead Triceps Ext x 20
Squat Jerk x 20
Run the Loop
Set Three:
Good Mornings w/Bell x 20
One Arm Rows X20 Each Arm
Crusher Curls x20
Run the Loop
Repeato sets 1 thru 3
Set Four:
Merkins x25
Goblet Squat x 20
Two Handed Swings x20
Run the Loop
Rack em and Mosey back to start
25 Merkins OYO – Right arm High
25 Merkins OYO – Left Arm High
25 Merkins OYO
Cirlce up for 2 minutes of Mary – Flutter with Kettlebell Press x 15IC
Moleskin:
Thank you to Harley for the opportunity to Q Skunkworks – one of my favorites. The goal today was a total body workout, keeping the heart rate elevated w/very little running. Since many of the pax enduring the 10K merkin challenge, thought it was a good idea to knock out 200 or so in the midst of lots of kettlebell work. Not sure about everyone else but my merkin muscles have been shaking all day. Guys were killing it out there this morning with too many Larry Birds to name. I will point out that Fireman Ed and Radar seemed to be completing their Kettlebell Routines well ahead of the pax which led to discussions of whether or not they were weilding Hollow or Carbon Fiber Kettlebells. Nice work gents. Solid effort by each and everyone this morning. It is incredible to see how strong many of the A51 pax have become this year – the hardwork is really paying off.
There was some chatter early on in the workout which seemed to taper off as the swings, presses, merkins and squats began to mount. One of the gems that I heard had something to do with the pax remaining in a circle while completing squat jerks…I’ll let you decide where it went from there.
Thank you Busch for taking us out this morning and for reminding us of what is truly important.
Announcements:
New Kettlebell Workout launches this Thursday at 5:30am from Elizabeth Lane Elementary.
18, including 1 FNG posted at Fast Twitch at 0515 this am for YHC’s Fast Twitch VQ.
The Thang:
-Warm up: YHC recited the F3 disclaimer.
-1/2 mile burpee run to Davie Park. Complete 7 burpees each time whistle is blown. YHC Lost count but 56 burpees completed according to Alf’s calculation.
-Circuit work: Run 1/4 mile to back parking lot and complete 40 mountain climbers and 20 CDD’s. Run back to transition area and complete 40 Freddie Mercury’s (elbow must touch opposite knee). Run 1/4 mile to playground and complete 20 decline merkins and 15 pulls or modify knees to chest. Run back to transition area and complete 40 FM’s. Rinse and repeat as until time is called… approx 30 mins.
-Merkin run to Rea Rd (audible called and run shorten to Cary Ridge Dr.) Complete 10 merkins when whistle is blown. YHC lost count but somewhere around 60 merkins completed…..Just trying to helpout the Pax doing the 10k merkin challenge… you’re welcome!
-1.6 mile run through the hills for Raintree back to SCMS parking lot. Lead pack completes merkins at each of the 4 stop signs until entire pax arrive. 40 to 80 merkins. No need to thank me twice…
Moleskin:
-It has been 5 months since YHC’s last Q’d an F3 workout and the first time every Q’ing FT. I knew the bar was set high so I had to bring out the “big gun”…aka the whistle. Always a crowd pleaser!
-Bugeater must have been hitting the Billy Blanks Jr “Dance With Me Cardio Fit” workout in his garage during his hiatus from F3.. he was killing it out there! Nice work war buddy!
-Frasier as usual was in the lead and almost lapped the entire field during the circuit work.
-A lot of mumble chatter when YHC called for the merkin run to Rea Rd. YHC conceded after conferring with Mr Brady about 1.6 mile run back and amount of time remaining.
-Welcome FNG Niles -Chris P. and t-claps for picking Fast Twitch as his first ever F3 post today. Frasier demonstrated “no man left behind” and circled back to finished the final run in along side him…hence the nickname Niles. Hope to see you in the gloom again soon and way to finish strong!
Announcements:
-Last F3 Dads this weekend. Header Q
-Check with Champagne and Chelms for upcoming turtoring opportunities.
Swift launched at 0515 with 8 PAX from the Ballantyne AO at the Vine Restaurant on Tuesday morning.
The THANG:
The Moleskin:
Announcements:
After a slight Q mix-up, Soft Pretzel and Haggis decided to split the workout and leave the Pax wanting more. The result was a Fast Twitch-esque running / bootcamp beat down, at slightly higher intensity of course.
The Thang:
Pretzel lead: jog out to parking lot for warm up. 25 SSH, 25 Imperial Walker, 15 merkins, 20 mountain climber.
Jog to lake wall for 15 durkins, 15 dips. Jog around lake to next wall for 15 squats, 15 step ups.
Continue around lake to next wall for 15 durkins, 15 dips. Jog around lake to next wall for 15 squats, 15 step ups.
Plank up in the grass then hit it with Jack Webbs up the ladder to 5 and back down again.
Run around the lake and plank up.
Over to Haggis: 20 merkins. Then jog to bottom of Dunreggan Brae Hill.
Plank time then 15 merkins, hold plank, 5 merkins. Sprint to top of hill.
Plank time then 15 merkins, hold plank, 5 merkins. Swift jog to bottom of hill.
Plank time then 15 merkins, hold plank, 5 merkins. Sprint to top of hill.
Plank time then 10 merkins, hold plank, 5 merkins. Recovery time with 20 flutter. Swift jog to bottom of hill.
Plank time then 15 merkins, hold plank, 5 merkins. Sprint to top of hill.
Plank time then 15 merkins, hold plank, 5 merkins. Brisk jog to bottom of hill.
Plank time then 15 merkins, hold plank, 5 merkins. Sprint to top of hill.
Plank time then 10 merkins, hold plank, 5 merkins. Recovery time with 20 dolly.
Mosey back to parking lot.
Moleskin:
– We covered 2.7 miles, and a total of 225 merkins. Not too shabby!
– Some of the plank times were lengthy, increased on one occasion by some yap from Honey Bee.
– Excellent work from all and great to see some new faces out there.
– Thanks for the chance to lead. Frehleys Comet brings the pain next week – be ready!
It was a great morning for a little ladder action, 18 men skipped the fartsac to head out in the gloom for a beatdown. Please sound off in comments if not mentioned above, I must have deleted the recording from this morning .
Warm up:
Mosey to the front of the school
20 X SSH
25 X IW
20 X Slow Squats
10 X Merkins
10 X MC
Mosey down to the baseball field for some ladders
First Ladder
To left field 5 total burpees and squats, run to left field do 4 burpees, run to home plate 1 squat, then back to left field 3 burpess, then back to home 2 squats and so on until 1 burpee and 4 squats
Plank when you are done
Second Ladder 5 total,
To center field, Carolina Dry Docks in the outfield and lunges at home
Plank when you are done
Third Ladder 5 total
To right field, merkins in the outfield and jump squats at home
Plank when you are done
Mosey to the bleachers
Three rounds, 10 pullups, 10 dips, 10 incline merkins
Mosey to left field circle up
Mary
20 X LBC
20 X Freddie Mercury
20 X Rosalita
Protractor
With the clock winding down, the Q couldn’t be complete without a little Jack Webb
1 X Merkin, 4 X air presses, up to 5 X merkin and 20 X air presses
Mosey back to the parking lot.
Moleskin:
Way to get after it this morning Pax. Hope you had fun with the ladders. Good to see a lot of second timers out there from last Thursday, keep on coming. Thanks for taking us out Slim Fast, also everyone keep Big Tops family in their prayers as they go through this tough time. Remember to sound off if I didn’t mention you in the pax missing three, I apologize.
Announcements:
You can still sign up for the USMC Mudrun
F3 Dads Saturday the last weekend
Did not plagiarize these announcements
9 of Area51’s finest stepped out of the fartsack to get their Monday started right.
The Thang:
Jog around the large field including shuffle right and left, high knees, butt kickers and more jogging
COP
SSH x 20 ic
10 merkins OYO
IW x 20ic
10 merkins OYO
Squats x 20ic
10 merkins OYO
Mtn Climbers x20ic
10 merkins OYO
LBC x20ic
10 merkins OYO
Jog over to the blocks and grab one
Merkin Main Course
Repeat the following 4x through: 25 merkins, 10 jump squats and 5 bent over block rows
Recovery jog around field
Rinse and repeat 4x through: 25 merkins, 10 jump squats and 5 bent over block rows
Jog over to wall for…
Chicken Special – Legs and Pecs
1 minute wall sit
25 merkins OYO
1 minute wall sit
25 merkins OYO
And some gym work
Repeat the following 4x through: 15 squats, 5 pull ups and run to far island and back
Finally some Mary
23 merkins OYO
LBC to right x12ic , to left x12ic
Flutter x20ic
Freddie Mercury x20ic
Rosalita x20ic
Return to the lot for COT
Moleskin:
1) All the PAX today got their full allotment of 323 merkins in for the day, keeping on track with the #10Kmerkin challenge
2) There is a rooster in the yard next to the AO that always begins to crow just after 0530. Not sure if we wake the rooster up or not!
3) Welcome to Wishbone! Great first post and look forward to seeing you in the gloom
4) When does fog officially become mist?
12 cool dudes escaped the fartsack and ignored Cantori’s rain prediction prepared for what the early gloom had in store for them! 12 posted on time but 11 went to work right away! (more to come) #elvis
The Main Stuff!
COP:
SSH x25, IW x 25, Merkins x15 (in cadence)
Mosey back to the lot for some good old fashioned station circuit work…
Station 1
– 1 PAX runs around parking lot w/ a 45
Station 2 (Punch Out)
– PAX 2 does Micah Tyson Punch Out w/ dumbbells until PAX 1 completes ckt w/ 45
Station 3 (Jump Rope)
– PAX 3 performs jump rope until PAX 1 completes ckt w/ 45
Station 4 (Hairburners)
– PAX 4 performs hairburners w/ other 45 until PAX 1 completes ckt w/ 45
Station 5 (Press Jacks)
– PAX 5 performs Press Jacks (holding a weight at chest level, jump your feet out as you extend the weight overhead / Lower the weight as you jump your feet together)
Station 6 (Supine Pull-Ups)
– PAX 6 performs supine pull-ups until PAX 1 completes ckt w/ 45
Station 7 (Triceps Extensions)
– PAX 7 performs triceps extensions w/ dumbbells until PAX 1 completes ckt w/ 45
Station 8 (Globe Squatters)
– PAX 8 performs globe squatters (in a sumo squat, hop off the floor w/ both feet as you circle the weight up and over your head 360 right, land in the deep squat and then reverse the arc left as you jump off the ground again) until PAX 1 completes ckt w/ 45
Station 9 (Curls)
– PAX 9 performs curls w/ dumbbells until PAX 1 completes ckt w/ 45
Station 10 (Bunny Hops)
– PAX 10 performs hop over’s (w dumbbell on the ground, stand to one side and jump with both feet laterally over the object and continue to alternate direction. Back and forth back and forth until PAX 1 completes ckt w/ 45
Station 11 Dips
– PAX 11 performs dips until PAX 1 completes ckt w/ 45
Station 12 Bounce House
– PAX 12 jumps on the trampolene until PAX 1 completes ckt w/ 45
Rinse and repeat until 30 minutes are up!
Hand-Off to Glass Joe for Cardio nightmare!
Mosey over to the rock pile and get ‘the rock’. Mosey on to the football field.
Two rounds of The Devin Hester (100 yard sprints with partner 1 chasing partner 2 with the rock and then switching back). After round 1, we get a penalty for improper use of the football field by getting kicked off the field. The track is still available and a sign of pain to come! A second round of the Devin Hester on the track.
After the beauty of the Devin Hester, we go on the road to nowhere: A hopeless road around the track leading nowhere where HB and Snowman find their happy zones of running.
Run 1/2 the track. Plank. 10 merkins.
Run 1/2 the track. Plank. 10 dollies.
Run 1/2 the track. Plank. 10 LBCs HH-style
Run 1/2 the track. Plank. And then a not quite Peyton Manning-esque audible is called:
Follow the leader to the Stairway to Heaven. A line of men running up stairs and then down stairs following the leader. At the bottom of the stairs, the leader peels off to the back of the line and we have a new leader. We ran each set of steps at the stadium this way.
For a finish, someone jokingly (I think they were joking) suggested we run a circuit. That’s a great idea! Why didn’t I think of that!? Full track run in 90 seconds which would put you on pace for a six minute mile.
Mosey ‘the rock’ back to the rock pile and continue to the flag.
Moleskin STUFF –
We did A LOT of STUFF today and Great job by everyone today! Who knew all of you were runners! According to the app Map my Run, we ran 3.1 miles (or 5K to you still developing runners). Great job by Double E, HH, Zip, GJ and Boonedock on bike for the 5 miler at 6AM.
DT, strong work yet again w/ the RUCK! Congrats on the scale accomplishment of -40. Keep it up man! #whitheringawaytonothing
GJ, not sure where you went after the early 5 but we can only suspect that you kept moseying down Wesley Chapel headed for Taylor Glen to wake up Countertop! #bladerunner
Snowman is starting to make it a habit of posting early 2 weeks in a row. We used to enforce a 15 burpee penalty upon his late arrival but now a days we just do it because we like it!
I certainly can’t close w/out mentioning how we started off w/ a PAX of 11. Hairband posted on time but felt the need to pull an Elvis and find the nearest port-A-potty stat. #HOTPOCKET!
Strong work by all today and certainly a pleasure for the opportunity to lead such an eager and hungry PAX.
Until next time, ZIP is OUT!
Now Appearing at DMZ, 24 PAX, hard work, not much chatter.
The Thang:
Run to Carmel for 5 Burpees, then SSH x30, Squat x30, Merkin x20, Imperial Walker x20
Backwards Run, Karaoke L, Karaoke R, High Knee length of parking lot (1 each)
Jacob’s Ladder x 7 on grass hill – Burpees
Run to lower lot – Jack Webb 1:4 to 10 Merkins:40 Air Press
Build-A-Burpee with Partner: Partners count Merkins/Donkey Kicks/Squats x 100 each while trading runs and exercises
15 Flutters/15 Mountain Climbers/15 LBC/15 Mountain Climbers/15 Freddie Mercury/15 Mountain Climbers/15 Knee Ups
Run to bottom of quiet cull de sac hill/10 Burpees/Wake up Watch Dog/Backward run to top.
Run back to Park with some Burpees from Run Stopper.
10 Diamonds – COT
Moleskin:
Not one announcement, nothing.
Swiper wins the chatter and slowest squat award, then LIFO to Winston.
Hard work from all, Thanks to Snowflake for taking us out.
FOD
9 men jogged down to the soccer field this morning with their kettlebells and when Wingman made it down fashionably late, we had an even 10. That was the last running we did but plenty of pain followed.
The Thang:
Warm Up: 20 SSH, 20 mountain climbers, 20 slow squats.
Line up across the width of the field. Lunge walk with KB and do one squat for every two lunges. Stop halfway for 10 burpees OYO, then lunge walk the second half, alternating one overhead press for every two lunges. 5 burpees OYO.
Bear crawl with kettlebell drag across the field. Stop halfway and do 20 curls. Do 20 more curls when finished.
Circle up. Alternate 10 two-hand swings and 10 merkins until complete 50 of each. Then: dolly press x 10, LBCs x 20, 8 eight count burpees w/ KB, Mason twists x 10, heels to heaven x 10, 8 more eight count burpees, 10 flutter presses, protractor.
Next, we lined up everybody’s bell in a straight line with each bell about 5 feet apart.
First: broad jump through the line and pick up each bell for an upright row. Do 20 merkins at the end, then come back through the line.
Second: Bear crawl through the line and do a plank row with each bell. Do 20 squats at the end, come back through on opposite side.
Head back. Carry bell overhead for as much of the trip as possible.
Moleskin: With a lot of running workouts getting good attendance lately, Foxhole is a good alternate for a lot of the PAX. We did zero running. It is great to see what a beatdown you can get with just a kettlebell, your fellow PAX pushing you on, and some limited creativity as far as exercises. Great job by all today and always a pleasure to lead.
Announcements: Nothing new this morning. Check web site.
Swift will launch at 0515 on Tuesday from the Vine Restaurant at the Ballantyne AO.
This week will be a mix of intervals and hilly terrain. Perfect BRR prep, or for those looking for the Swift experience of pushing yourself, getting proper recovery, and some 2nd F during warm-up, regrouping, and cool-down.
The route will be through quiet neighborhoods with what will seem like random intervals, but they will be easy to follow and hard to keep pace in check!
Intervals are repeating rounds of:
Minimum total miles will be just over 5, which is about a 12:00/mi average. Perfect for all ability levels. Mileage may vary if you are in the lead and need to circle back for the six on each recovery – bonus miles!