Bagpipe
A lucky 13 of us made our way to the parking garage this morning. The PAX knew right away we had a little extra morning when we turned left out of the parking lot… fortunately no one turned around.
The Thang:
Mosey to PF Chang’s parking lot for warm-up:
- SSH X 25
- IW X 20
- Merkins X 15
- Mountain Climbers X 20
Run to bottom of parking deck, 20 merkins and 20 Peter Parkers
Form a line across a straightaway
- Lunge halfway, sprint to the end, jog back
- Bear crawl halfway, sprint to the end, jog back
- Broad jump halfway, sprint to the end, jog back
- Lunge halfway, sprint to the end, jog back
Mosey up one level for Mary
- Dolly X 20
- LBCs X 20
- Flutter X 20
- Freddie Mercury X 20
Mosey up a level and partner up
P1 = People’s Chair, P2 runs to bottom of the deck and back. Flapjack and repeat once.
Set of merkins before leaving the garage and head home. Six inches and protractor until all make it back.
Moleskin
Good job everyone who came out. Nobody likes the running and the leg work but we need it! Happy as always to lead and appreciate the support of the group.
Preblast: Devil’s Turn – Oct. 17
Tomorrow, Devil’s Turn will have a progressive party. For this party, there is no need to dress up, headlamps and GPS watches will suffice. If you don’t have a GPS watch, there will be someone around you with one.
First, go to http://www.runbayou.com/jackd.htm (thanks Bratwurst) and input a race time that you have recently completed. On the right side a bunch of numbers will appear. We will be using those to dish up some tasty treats. Each “Dish” is one mile.
Dish #1: Warmup at “Easy” pace
Dish #2: Take the average of “Easy” and “Marathon” pace, and do that for a mile
Dish #3 (on track): “Marathon” pace
Dish #4 (on track): “Threshold” pace
Dish #5: “Marathon” pace
Dish #6: Cool down at “Easy” pace
Since each PAX will have their own targets, we may get somewhat separated although we will hopefully have some pace groups that form. We will regroup at the track before heading back to COT.
Here are some values to give you some ideas on your various paces.
See you in the gloom!
HB
Hills and Hairburners
24 Pax showed up to conquer North Face, Sand Bags, and Hair Burners.
The Thang
Mosey over to the other side of church.
- 20 SSH
- 15 EWs
- 20 Mountain Climbers
Mosey past the trees down the hill and up North Face.
Partner up and grab a sandbag
- P1- Alternating sandbag shoulder press with a squat
- P2- Run around up the road around the trees down the hill and up North Face
Flap Jack
- P1- Up right rows with sand bag
- P2- Run around up the road around the trees down the hill and up North Face
Flap Jack
- P1- Straight arm shoulder raised with SB
- P2- Run around up the road around the trees down the hill and up North Face
Flap Jack
- P1-Carolina Dry Docks
- P2- Run around up the road around the trees down the hill and up North Face
Flap Jack
Plank until everyone is finished.
YHC calls repeat. But we only did the alternating shoulder press rotation
- 10 Merkin Jack Burpees
Mosey down the entrance to get some Hair Burners
Teams of three
- P1- Hair Burners up the entrance hill and back
- P2- Diamond Merkins
- P3- Walking Merkins
After everyone does the hair burner then we repeated. Kind of- see moleskin
Back to North Face for a one more round
- P1- Deep Squats with Sand Bag
- P2- Run around up the road around the trees down the hill and up North Face
Flap Jack
Two lines for Indian Runs back that ended with a jail break
Mary
- 10 Merkin Jack Burpees
- 20-25- Slow Cunt Freddie Mercury’s
- 20-30 LBCs
Moleskin
Happy to lead a great group today. North Face followed by Hair burners equals dead legs. Thanks to Tiger Rag for allowing me to use his plates. During North Face not a whole lot of talking going on. Just work. However, once we moved over to the hair burners and YHC called all the way up to the light post I got a lot of negative feedback. “No way, yeah right, we can’t do that” etc. Well, I believed we could because I believe in how strong the men are. So off we went. We didn’t make it, we couldn’t, it hurt. So I called an audible to only go to the sign. We all made that but it still hurt. So when we started the next round I shortened it again. The sign was probably close to 100 yards and the next round was probably 50 or so. It was also all up hill.
Thanks again for letting me lead. It is always rewarding. Welcome FNG Voodoo. Hope to see you again soon.
Announcements
Rock Thrills family hosts 5k in January. More to follow. Should be a big F3 showing.
HDHH happy hour tonight at the lodge
Spring Mud Run sign up due by Nov 1rst. Get with TR
Tutoring at AG
F3 is making a great impact at AG Middle School. However, there is always room for more tutors and not just on the days F3 has targeted. Anyone in F3 Nation, along with family and friends, can volunteer Monday thru Thursday. We have been a big help on Thursday at AG Middle School but the program could use more help Monday thru Wednesday. Please contact Chelms at pchepul@gmail.com if interested in getting involved any day of the week.
Thanks
100 Yard Tunnel of Love…Really?
5 Pax posted early Tuesday morning for a healthy dose of PAIN simulating a Welcome Party handed out by our GRT Q, Big League Chew.
The Thang:
5 Coupons: Grab 4 logs and 1 40lb sandbag
Mosey to end zone
Warm Up
SSH x 30
IW x 30
Jogging in place Q called out “down” – PAX had to drop flat down/ Merkins x 5/ Pop back up
Rinse and Repeat 5 minutes
Log run around Track
3 pain stations / Squats x 10 / Bent over thrust press with log / good mornings with log
Mosey to end zone
Bear Crawl 15 yards
Merkins x 10
Bear Crawl 15 yards
Merkins x 10
Bear Crawl 20 yards
Merkins x 10
100 YARDs TUNNEL OF LOVE
50 Yards Under/Over
LBC x 30
Flutter x 30
Log run around Track
3 pain stations / Squats x 10 / Bent over thrust press with log / good mornings with log
Grid Iron – Move to end zone on football field
Rucks off- Run to 10 yard line. Perform each exercise in cadence then sprint to next yard line
10 yard line – Thrusters with ruck x 30
20 yard line – Overhead press with ruck x 30
30 yard line – Squat with ruck x 30
40 yard line – Merkins x 30
50 yard line – Bent-over row with ruck x 30
40 yard line – Thrusters with ruck x 30
30 yard line – Kettle Bell swings with ruck x 30
20 yard line – Merkins with ruck x 30
10 yard line – Bent over rows with ruck x 30
Reps: 300
Log run around Track
3 pain stations / Squats x 10 / Bent over thrust press with log / good mornings with log
Shimmy shim shim 15 yards
COT
Moleskin:
The Pax did great work today in the Gloom. Hat’s off to Package fng to Spearhead (thanks to Crabcake). He hardly broke a sweat. Halfway in we were 2 guys down but they rejoined us to continue to embrace the suck.
All those bear crawls and forward rest position and tunnel of loves could be for nothing at the Challenge this weekend . Rumor has it the Cadre Dakota loves duck walks and crab walks the most.
Great work out here fellas it was an honor leading you.
I am thrilled to be doing the Challenge this weekend with The Hoff, Sweetness, Iron Horse and Check Point. The 1 am welcome Party should be a piece of cake for the Spearhead Pax! Oh yeah did I hear that war daddy Angler will be shadowing? Awesome if true!
The Hoff – On Behalf of Big League Chew
The Return of the Burn
Tiger Rag introduced hairburners to The Maul some time back. It still stands as the most difficult workout I have been a part of since being in F3.
I purchased my own weight plates months ago, consulted with TR on some of the details, and then waited to spring my trap. Today was that day. 22 unsuspecting souls smelled the stench of hairburners on vast concrete of The Maul.
THE THANG
Warm up with 2 laps around the front lot of the Theatre. High knees mixed in.
- 25 SSH
- 25 IW
- 15 Slow Squats
Mosey to the back of my vehicle, open the hatch to reveal weight plates.
Groans, mumbles, shock, disgust
Split into 2 groups
GROUP 1
- Hairburners X3
- While waiting for your turn : Flutter – Dolly – Squats
GROUP 2
- Up the hill: 7 Burpees
- Down the hill
- Up the hill : 6 Burpees
- Continue to 0
- Add in Plank-o-Rama
FLAPJACK
GROUP 1 and 2 more Hairburners
While you wait for your turn:
- Run up the hill and back down, LBCs.
- Run up the hill and back down, CDD.
- Run up the hill and back down, Merkins.
- Lunge walk up the hill and run back down, Mason twists.
MOLESKIN
Oh the joy of Hairburners.
I have been sitting on this exercise for a while now and was waiting for just the right time to expose the Pax to it. It had a great response when I first showed the plates and explained what we were doing. We did our best with the few plates I had, but next time expect more.
I’m always proud to lead a great group of guys. Soft Pretzel is on the Q next week.
The Hills are Alive with the Sounds of ….. uhgrunt#$@%&
17 Pax started the day with a good ol’ fashioned beat down. Mumblechatter was minimized, pain maximized
Jog around parking area and circle up
Tabata Warm Up – 20 seconds each with 10 seconds of rest between
1.Merkins
2. Squats
3. Diamond Merkins
4. Mary Katherines
5. Carolina Dry Docks
6. Jump Squats
7. Wide Arm Merkins
8. Russian Twists
Mosey to Bleachers
Partner up and make sure you know your partner’s nickname
Round 1
Partner 1 – 20 dips, 20 incline merkins, 20 Squats REPEAT UNTIL PARTNER RETURNS
Partner 2 – Bear crawl to stairs, jog up stairs and jog back around
Flapjack and plank
Round 2
Partner 1 – 20 supine pullups, 20 decline merkins, 20 lunges REPEAT UNTIL PARTNER RETURNS
Partner 2 – Backward crab walk to batting cage, jog up stairs, jog back around
Flapjack and plank
Round 3
Partner 1 – 20 CDDs, 20 wide arms merkins, 20 squats REPEAT UNTIL PARTNER RETURNS
Partner 2 – Lunge walk to stairs, lunge up stairs, jog back around
Flapjack and plank
Mosey to Hill
Partner 1 – LBCs
Partner 2 – Up hill 20 Mountain Climbers at top
Flapjack x 5 and plank
Mosey to wall
Peoples Chair, BTW x2 rounds
COT
Moleskin
The weather was brisk and the pace brisker. This was not a complicated workout, but delivered what it promised – PAIN.
Math 101
28 DMZ warriors got after it in the Monday gloom
The Thang:
Run to Carmel Middle for warm up
SSHx35 (Panthers score), Mountain Climbers x15, Merkins x15, Imperial Walkers x20
Run to football field
Run to the 20, the 50, the 20, the end with Merkins x15 at each stop. Full field run back.
Repeat with LBC x15
Repeat with Diamonds x7
Repeat with Wide Arms x10
Mosey to the hill
7s with Squats at the bottom, Burpees at the top
Prisoners chair
Low Slow Flutter x20, Russian Twist x 15
Run to church
Dipsx20, Decline Merkinsx15, Dipsx10, Carolina Dry Dock x15
Step ups x20 each leg
Protractor, Dolly x20
COT
Moleskin:
– Some comments about too much math and counting, especially on a Monday. Just a pain distraction.
– A couple of 2.0s, Ninja Turtle and Sledge, working strong. I should have asked NT to lead us in some wrestling drills, like the SPRAWL. No math involved.
– Gunny will lead the Marine Corp Anniversary workout on Sunday 11/10.
– Good to see the fellow Mud Runners shaking off the flesh wounds. Hurtin’ for Certain.
– Congrats to the Chicago Marathon racers, safe travels home.
Thank you for the honor to lead you men this morning.
FOD
Breakfast of Champions: One order of Kettlebell with a side of Merkin!
34 pax peeled themselves out of bed to receive the second installment of their weekly BROWNpainment…kettlebell style!
COP:
SSH x 25
Small Shoulder Circles Front x 10
Small Shoulder Circles Back x 10
Imperial Walker x 25
Big Shoulder Circles Front x 10
Big Shoulder Circles Back x 10
Mountain Climbers x 15
The THANG:
Stay in COP for a World’s Strongest Man worthy kettlebell circuit:
25 reps each exercise 3 times through:
2 Arm Swing
Curl
Goblet Squat
Lunge Row
Mosey to entrance and partner up for Farmer’s Carry. 10 merkins; Rotate between Regular, Diamond, Wide Arm, and Military at each flapjack with partner. Plank at other entrance when done.
Mosey back to field for another kettlebell circuit:
10 reps each exercise 3 times through:
Tricep Ext.
Sumo Squat
Overhead Press
Snatch Row
Mary:
Rosalita w/bell x 15
Flutter x 9 (I shorted a rep)
Freddie Mercury x 10
Moleskin:
Great job by the pax today! Nothing like swinging some iron around to start the day! The circuit quickly silenced the mumble chatter. A question was raised as to “why the walking already?”, just over half way through the farmer’s carry. I prefer the long, smooth stride to cover more distance. Gettin’ it done, is gettin’ it done, just make sure you get it done! My apologies for the mosey back to the field, next time we’ll close the circle with the carry. I’m sure you appreciated that quick breather about half way through the last circuit. You’re welcome! Thanks again for allowing me to lead.
Announcements:
Please join Bugeater at The Lodge for HDHH tomorrow night. He’s getting lonely and we all deserve a cold one!
Brown
Yasso 800 for Faster Speed at Fast Twitch
With only a virtual shovel flag at hand,10 men gathered in the early gloom for some speed work to get a sense of our time for Thunder Road
The Thang:
Warm up COP – SSH X30, Merkins X10, Peter Parkers X20, Imperial Walkers X20
Yasso 800 – Alternate 400 meter recovery jog and 800 meter speed run. Yasso 800 is supposed to allow you to predict your marathon/half marathon time based on your average time over 10 sets of 800 meters. Avg 4 minute time for 10 sets of 800 meters would equate to 4 hour marathon/2 hour half. Avg 3 min 30 sec time would equate to 3.5 hour marathon or 1.45 minute half. This one was OYO but looked like everyong did a good job of pushing themselves. We can’t get in 10 sets in 45 minutes (maybe Frasier) so everyone will have to try it another day when they have an hour (or more) to get a good sense of time.
COP – Mary (Dolly, High Flutter, Slow Bicycle, Protactor) while the PAX finishes their last set.
COT
Naked Moleskin
Light crowd as I couldn’t get the Kingswood guys out of the fart sack (Leroy, Cadillac, and FNG for next week). This was my first time running the Yasso and it is simple way to gauge where you are in terms of time for the marathon or half. The Q has some work to do to hit my goal of 1:45 in the half but at least I have an idea of where I am.
I’d like to think the time shown in the featured image is mine but no way I can sell that one. Frasier might be able to give it try – he was moving. Slim Fast was right there with him and TL passed me in the last set for three Larry Birds (at least). Next time I’ll go back to my strength – burpee/squat suicide ladder.
Announcements – Rock Thrill noted there will be a 5k race in Fort Mill coming up to support a charity in honor of his younger brother who passed away a few years ago. Keep an eye out for a pre-blast on the web site or the weekly South Charlotte email blast for sign up information, time and date.
Tutoring continues at Billiingsville (Wed at 4:30) and AG Middle School (Thursday at 4:00 for recreation and 4:45 for tutoring if you can’t make it early). Would love to have more men and I encourage everyone to try it at least once. Contact me at pchepul@gmail.com for more information.