Warning Label: Do Not Do This. May Cause Injury or Death
29 PAX showed up for YHC’s effort to keep the Skunkworks pain on 11. We started with the standard burpees OYO but then headed down to the lot for some not-so-standard activities.
COP:
SSH x 21
Squats x 20
8 count body builders. You know 1: Squat, 2: Thrust, 3: Down, 4: Legs Out, 5: Jump, 6: Lunge, 7: Legs In, 8: Do the Hokey Pokey….. Ahh, screw this, let’s move onto the main event. Thanks to Stone Cold for finally yelling Halt. #fail #Qneedsmorepractice
The Thang:
Round 1:
30 one arm high pull (15R/15L)
20 bicep curls
20 Goblet Squats
10 Burpees
AMRAP while PAX rotates, 2 at a time, dragging the tires out and back.
Round 2:
30 Snatch (15R/15L)
20 Clean and Pres (10R/10L)
20 Sumo High Pull
10 Burpees
AMRAP while PAX rotates, 2 at a time, dragging the tires out and back.
Round 3:
30 Renegade Rows (15R/15L)
20 Good Mornings
20 Swings
10 Burpees
AMRAP while PAX rotates, 2 at a time, dragging the tires out and back.
Round 4:
30 Flutter Presses
20 Pullovers
20 Russian twists
10 Burpees
AMRAP while PAX rotates, 2 at a time, flipping the tires. 2 flips out, 2 flips back.
Moleskine:
It isn’t easy to come up with a workout that satisfies the level of pain we’ve come to expect at Skunk Works, without all the running and comments of “I didn’t think this was fast twitch.” So YHC planned no running and thankfully the cold air held off this morning so we didn’t need it.
So those tires are heavy. YHC got the idea with some left over swing set chain and rope I used to make jump ropes for kids. The rope label said “do not use for repelling, or tying down heavy objects. Failure to follow instructions could result in injury or death.” Warnings? Warnings are for other people. Let’s go with it. We dragged them about 10 yards out and back but it felt a lot farther. Good work by the PAX, it wasn’t easy. Everyone got through 2 rounds of drags and a round of flips. As you can see from the photo- the ropes didn’t fair so well. I’ll have to upgrade next time.
It was good to see Joker out there. A long hiatus from Skunk Works. He mentioned what YHC thinks everyone else was feeling: Where were the 10 counts? Sorry, no time for those today.
Announcements
Sign up for the BRR now! Email Baracus, we need more guys out there.
My phone recorder worked about as well as my 8 count body builders. I recalled the names I could. Sorry if I missed you, let me know in the comments if you were there.
Thanks to TR for the send off.
-Alf
at the [place] of brotherhood…
on a day designated to celebrate the life of a great and prophetic man, 12 PAX showed early and showed out to celebrate in our unique fashion. With a guest appearance from Stagecoach, YHC felt the need to make sure he felt a little burn… plus the men of Basecamp and it went down like this!
The Thang:
After a quick demo, the VSF lead off to the far softball field for a circle up COP…
7x Burpees OYO -> Mtn Climber → 6x Burpees OYO -> Imperial walker →
5x Burpees OYO –> SSH → 4x Burpees OYO – merkin →
3x Burpees OYO – Carolina dry dock → 2x Burpees OYO – squats → 1x Burpee OYO
MOSEY TO BLEACHERS
Divide into 3 Groups
⇒ 20 dips -> 20 incline pushups -> 20 LBCS
⇒ RINSE REPEAT for 7 mins
PLANK-o-rama then, back at it.
⇒ 20 suppine pullups -> 20 CDD -> 20 Squats
⇒ RINSE REPEAT 3x
PLANK O RAMA
MOSEY TO THE TRACK with some Lung Walk -> Rail Walks -> Lung Walk
Divide into Partners
DASHES TO 60
-> P1 -100 Meter REGULAR Dash & Back, P2 CDD Start, flapjack
-> P1 -100 Meter BACKWARDS Dash & Back, P2 LBC Start, flapjack
-> P1 -100 Meter KAROKE Dash & Back, P2 Lunges Start, flapjack
SLED AND ANCHOR
-> Push/Sled: P1 down, p2 back
-> Pull/Anchor: P1 down, p2 back
Mosey to the Wall → for a lot of timed sitting’!
Moleskin:
– After a brief recap with a few faithful, its evident how strong the men of BC have become. Many are visably different in appearance (thats once and all), but more importantly, in their physical strength and endurance. AYE men!
– Should not be ignored that YHC believes that he caught a glimpse of ‘Coach (FNG Basecamp) at least once catching his breath… maybe it was the due and slight mist in the air, but I believe he enjoyed it!
– Our favorite BC WD, Robin Hood, is looking incredibly strong these days! And his smile, and that of many others, at the end of every post, affirms YHC’s belief that this movement is real!
-Welcome Uncle Buck!
YHC was a bit overwhelmed to look around, on this special day, and realize that ~50 years ago, the likelihood of YHC, a man of color, leading 11 PAX of other decent/ethnicities through an hour of encouragement and activity would have been NIL! And, therefore, the vision proclaimed in our nation’s capital 50 years and some odd months ago, is being realized day-by-day. YHC is proud to call each PAX of F3 a brother! Plea made to continue to encourage those that look like us, and those who don’t, to join this fine organization and build better men.
Announcements:
Blue Ridge Relay sign-ups going on now. Contact Baracus to sign up or with questions.
Young Life 5K coming to the Charlotte Motor Speedway soon. Info coming to the newsletter.
Others, please hit the comments…
Until we meet again.
Wiggler: “Tired of the same old you?”
“Tired of the same old you? Tired of being out of shape and out of luck with the opposite sex? Tired of being overweight and under-attractive? I’m here to tell you that you don’t have to be stuck with what ya got.”
Come be less overweight and under-attractive by doing the Wiggler. See you out there tomorrow! 5:30 am – corner of Foxcroft and Rothwood. Post-holiday hiatus pace…
** White Goodman: Owner, Operator, and Founder of Globo Gym America Corp, Dodgeball: A True Underdog Story
Attack of the Beards
15 men gathered at McKee Road Elementary School.
The Thang
Warmup run around the school. End in field inside the mini-track.
COP
– SSH x30
– Merkins x20
– Squats x20
– Merkins x10
– Mountain Climbers x20
11s across the track infield with CCDs and Jump Squats
Bear crawl across infield, run back across infield. Repeato.
Mosey to backyard playground
Circuit work: 10 pull-ups, 20 step-ups, 15 CCDs. Repeat x3.
Mosey to wall for people’s chair with 40 air presses (in cadence).
Field Work [each below had merkins or burpees mixed in]
-Backpedal X 2
-Karaoke X 2
-50% run X 2
-All out X 2
Circuit Work [3 cycles]
-Pull Ups X 10
-Dips X 20
-Squats X 20
Core Work – LBCs, Flutter, Dolly
Merkin Combo – Incline / Decline
Moleskin
-It was a great morning for a workout. Not much ocurred out of tha ordinary, but 15 men left a little stronger.
-While Scooter Time is the nicest man you will ever meet out of the gloom, he takes on a different persona while working out… only speaking if spoken to, and even then, just a one or two word response. And speaking of Scooter Time, he may have been wearing the largest gloves ever seen at an F3 workout… resembling Wreck-It Ralph or The Thing.
-Donkey Kong and Young Love were wearing well groomed beards. Donkey Kong – allegedly – can grow a full beard overnight, so there must be some significant sculpting involved in keeping such a manicured look. Tool Time opted for a more rugged, mountain man look… insprired – possibly – by Dora??
You don’t touch another man’s leopard print headband.
COP
SSH x 30
Squats x 20
Imperial Walker x 15
Peter Parker Merkins x 15
Mountain Climbers x 20
Little baby jog to parking lot:
20 2-hand swings, sprint, 10 merkins, sprint back for 20 2-hand swings
10 plank rows left, sprint, 10 squats, sprint back for 10 plank rows left
10 plank rows right, sprint, 10 squats, sprint back for 10 plank rows right
15 1-hand swings left, sprint, 10 merkins, sprint back for 15 1-hand swings left
15 1-hand swings right, sprint, 10 merkins, sprint back for 15 1-hand swings right
Lunge walk w/ KB
4 corners:
100 yd sprint w/ KB, 20 mountain climbers
25 yd sprint w/ KB, 10 wide-arm merkins
100 yd sprint w/ KB, 10 diamond merkins
25 yd sprint w/ KB, 10 merkins
Field for pax choice Mary
Dolly w/ KB press x 15
LBC w/ KB x 20
Bicycle x 20
Flutter w/ KB press x 20
Dying cockroach w/ KB, 10 each hand
Hamburger Hill:
10 upright KB rows, up hill for 5 burpees, down hill for 10 upright KB rows
10 goblet squats, up hill for 5 burpees, down hill for 10 goblet squats
10 KB overhead press, up hill for 5 burpees, down hill for 10 KB overhead press
10 1-hand overhead press left, up hill for 10 merkins, down hill for 10 1-hand overhead press left
10 1-hand overhead press right, up hill for 10 merkins, down hill for 10 1-hand overhead press right
Up hill w/ KB, 20 dead lifts
People Chair @ the school
Hold w/ KB for 30 seconds
KB overhead for 30 seconds
Mosey back to home*
(* except Frehley)
Moleskin
We warmed up quick once we hit the parking lot; Loogie & Frehley shed the outer layer, with
Frehley delicately laying his prized Clemson sweatshirt (circa 1986) on the curb. As we wrapped
up, an ambitious Parks & Rec crewmember was driving through for his morning rounds and located
said clothing and seemed to toss it in the back of his truck. FC breaks into extra credit sprint w/ KB
after the bell rings to retrieve his heirloom. It even took a near sacrificial dive in front of the moving vehicle to get this guy to stop; he obviously knew he had some valuable material in his possession.
While it was dark and quite a good distance away, the pax seemed to concur that FC was about to
pull a full carjacking, KB locked and loaded. Luckily, the sweatshirt was recovered along with Loogie’s gear without incident. Had it been Frehley’s famed leopard print headband surely there
would have been a brawl, for it is known to be his most valuable possession.
Besides that, we did some exercises and stuff. Then went to Dunkin Donuts for the rare Monday coffeeteria.
Shout out to Foxhole regular and brother The Worm, recovering from recent injury at Rebel Yell. Get
better soon.
Announcements
Last day to order A51 long sleeve race jersey; link in weekly e-mail.
BRR team sign ups, contact Baracus with your level of commitment and running ability.
Haggis is headlocking for a 50k (which he claims is easier than a marathon, although longer and in the woods) so sign up now. And don’t question Haggis’ claims.
MT
“The kids are off school, you are off work, and you’re STILL getting up at 5am?”
Sixteen of South Charlotte’s finest converged on the DMZ playground for a little frosty fun. The thang….
SSHx25
To Carmel Middle by way of Imperial Walkers, Lunges, and a short sprint
Dipsx25 on the benches (station #1)
Sprint to corner of parking lot for some Mary (station #2)
Sprint to side of school for some decline mountain climbers (x20), squats (x20) and people’s chair (station #3)
Split into 4 groups and do several rotations of the three pain stations; three groups are always exercising and one group always moving between stations
Mosey to center of field
Merkinsx20
Sprint half track; out halfway line to track, sprint round to half way line on other side; as soon as first guy gets to half way all pax converge back to center of field from wherever they are on the track
Merkinsx20
Repeat sprint…each pax tries to get further round track than previous time before first guy is home
Back into 4 groups: Station #1 Half way line – merkins / Station #2 25yd line – squats / Station #3 goal line – burpees. Rotate – station 1 to station 2, bear crawl; station 2 – station 3, crab walk; station 3 to station 1, sprint.
Mosey back to parking lot with 5 burpees at stop sign and each speed bump
Moleskin: Thanks to those of the 16 pax who did not have to go to work today but still ignored the very logical question (paraphrased from Love Boat’s M) in the header. Was trying to keep things moving this morning. Pax seemed a bit confused to be doing SSHs in the parking lot…needed their usual mosey to get going. Finally had the chance to actually walk while doing Imperial Walkers (always wanted to do that, but it’s still a lame exercise).
Great to have several DMZ FNGs…come back soon.
Thanks for the chance to lead. FF
The Weinke Made Me Do It
11 PAX gathered to celebrate Martin Luther King Jr. with a Matrix style beat down courtesy of YHC.
The Thang:
Mosey around the lot to shake off the cold weather and the weekend.
COP
SSH x 30
IW x 25
Squats x 25
Merkins x 25, hold for
Mountain Climbers x 25, hold for
Plank Jacks x 25
Indian Run up to street and around to playground
Pain stations:
10 pull ups, 20 squats, 30 derkins and plank-o-rama
10 pull ups, 20 squats, 30 inclined merkins and plank-o-rama
10 pull ups, 20 squats, 30 dips and plank-o-rama
Mosey to stumps:
Reverse lunge into single leg step up on the stump. 10 each leg, then run 100 yards.
Repeat with 20 each leg, then 30 each leg.
Mosey to wall:
2 rounds of peoples chair with some merkins and squats in the middle.
Mary – 30 x Flutter & 30 x Dolly
Moleskine:
A quiet group out there today. Either they were feeling the dread of going back to work on a Monday or the fact that they came to work out at 0530 on their day off. After the first set of 10 reverse lunge to step ups, there was calls hinting at an audible and mutiny before the set of 30 came. YHC couldn’t help it at that point – I’m just a slave to the Weinke. Once it was called there was no turning back. This was not an exercise you could sprint through, just slow, plodding, and painful. Good work by the PAX for finishing it out.
Thanks to Salt Lick for the send off.
Looking forward to those who join the Alf Triple Play this week. YHC on tomorrow at Skunkworks and with Abacus on Saturday at Area 51.
-Alf
Preblast: SPEARHEAD takes another trip to Grandma’s house!
SPHEARHEAD is calling all Rucktards who signed up for the Challenge in March. Tuesday (1/21) 5:15am we take a trip to Grandma’s house bearing gifts and playing games. It is time for you to join Grandma’s dysfunctional family as she will get you ready for what the Cadre will be serving up in March. You don’t want to get caught off guard. Grandma loves her chilrens! Come feel her motherly embrace. Winners get to lite her cigar and get her a beer from the fridge. You know you want to you know you need to!
Friday at 5:30 it’s power stations and forest patrol.
You Need Fellowship
The shovel flag was planted and 16 men, including 1 FNG, launched into the chilly gloom for YHC’s one-year F3 anniversary Q. There were no plans for a pre-workout speech so we just got right to it.
The Thang
Run from the parking lot around the McAlpine track and settle in on the far side of the proving grounds for COP:
- SSHs – 25 IC
- Push-o-rama Superset – 5 Diamond Merkins, 5 Narrow Merkins, 5 Regular Merkins, 5 Wide-Arm Merkins, 5 CDDs (All IC)
- IWs – 25 IC
- Reverse Push-o-rama Superset – 5 CDDs, 5 Wide-Arm Merkins, 5 Regular Merkins, 5 Narrow Merkins, 5 Diamond Merkins (All IC)
- Slow Squat – 25 IC
- Push-o-rama Superset
- LBCs – 25 IC
- Reverse Push-o-rama Superset (all form out the window…just get through it)
Run out the back gate over to the Yellow Rose parking lot:
- Bear crawl across the parking lot
- Lunge walk back
- Go for a run around the block
- Bear crawl across the parking lot
- Lunge walk back
Run back to the school and grab some wall:
- People’s chair – regular, right leg up, left leg up, tip-toes, regular
- Mission Impossible Peter Parkers – 10 IC
- People’s chair – regular, right leg up, left leg up, tip-toes, regular
- Mountain Climbers on the Wall – 15 IC
Run down the field and line up on the line. Perform called exercise, sprint 100 yds, perform called exercise, sprint back. Called exercises:
- 10 CDDs
- 20 Knee Tucks
- 30 Merkins
- 40 Squats
- 50 Flutter Kicks (25 IC)
10 minutes left. Circle up.
- 10×10 – 10 burpees a minute for 10 minutes
Done. COT.
Moleskin
Lots of mumblechatter in the beginning, especially from my co-site Q Radar…complaining about how stationary YHC had the group at the start on this cold morning. YHC thinks he heard Stagecoach ask if this was a virgin Q. When you have friends like this…
Seriously though, a good group of guys out this morning, including a F3 FNG (Mad Hatter), two site FNGs (thank Hannibal and Intel for coming over to support YHC) and YHC’s 2.0, Johnny Mac. Always a pleasure to lead and work out alongside the men of #F3DayZero. Everyone worked hard, especially at the end during the 10×10, when rest time and O2 were at scarce.
YHC had no plans for a post-workout speech either but as the PAX converged for the BOM, Radar asked YHC if he had anything to say on his 1 year anniversary about how much F3 meant to him. So YHC proceeded to say a few words about how the men and brotherhood had been a solid rock during the last year, the most difficult year of YHC’s life personally. When Bird Hole from Metro talked to me about F3, he didn’t say a word about the fitness really…he just kept saying “You need fellowship.” In other words, you are not alone. He was right.
Announcements
Contact Baracus and sign up for the BRR. You won’t regret it. The best #CSAUP there is.
All Monday workouts are regular schedule. Pick one and go.
Cold with a 100% chance of phosphocreatine depletion
Four hearty souls and YHC shook off the warmth and comfort of the fartsack and said yes to pain, as pain brings growth.
The THANG:
Mosey to lower parking lot
SSH x 21
IW x 21
MTN Climbers x 21
Pendulum Plank x 21
Wind Mills x 21
Arm/shoulder rotations x 21 (ea direction)
Low slow Squats x 21
Good Mornings x 21
Squat Jacks x 21
Stagger Merkins x 30; 15 ea arm
Two handed swings x 21
Partner up, like size KB
P1 Merkins x 9/ P2 Farmer Carry With Bells; CMIYC – flapjack until reaching neighborhood hill
24’s on the HILL
Burpees at the top of the hill x 3. Carry KB to bottom of the hill.
Renagade rows w/ KB at the bottom of the hill x 21. Leave KB, run back to top
Burpees x 6
Renagade rows x 18
Burpees x 9
Renagade rows x 15
Burpees x 12
Renagade rows x 12
Burpees x 15
Renagade rows x 9
Burpees x 18
Renagade rows x 6
Burpees x 21
Renagade rows x 3. Return w/ KB
P1 Merkins x 9/ P2 Farmer Carry With Bells; CMIYC – flapjack until reaching school parking lot
Partner back up for 66’s and sprint work. Partner 1 performs specified exercise while partner 2 sprints out and back (40 meters). Flapjack until team completes a total of 66 reps:
Triceps extension w/ KB
RDL
Two-handed swings
Goblet squats
Figure 8 with curls at top
Times up. Pencils down.
COT
Moleskin:
With frosty flesh and strong spirits the PAX embarked on a metabolism revving, energy draining set of exercises. YHC sought to bring an aspect of the 3rd F to this morning’s 1st F: three parts make the ONE.
We began with an invigorating COP to raise our core temperature. After a few layers were shed and left behind we set out for the neighborhood hill. 24’s on the hill sounded great as YHC concocted this morning’s bout. However, YHC was on the verge of projectile vomiting after completing 2/3 of the task. With the phase “Don’t Q what you can’t do!” ringing in my head there was no choice but to complete the task with all the strength and honor exhibited by the PAX. While on our famer-carry CMIYC back to the school a local resident muttered: “That’s the dumbest thing I’ve ever seen!” He knew CSAUP when he saw it. With little time and many plays remaining on the Weinke it was time to get back to work. With minimal mumble-chatter the PAX embraced the partner work and completed each task with all due haste.
It was an honor to lead the PAX this AM on my maiden Q. Thank you for enduring my over-reliance upon my Weinke.
-There has never yet been a [person] in our history who led a life of ease whose name is worth remembering. Theodore Roosevelt
[posted by Bugeater on behalf of Lab Rat – Congratulations Lab Rat on leading the F3 pax today!]