Invasion of the Fuzzy Vest
14 men showed up for a drizzly beat down… a great way to start the work week. The Carolina fwinter (that’s the fallish winter generally experienced in these here parts) has definitely set in – evidenced by the showing of the elusive yet gentle Joker Fuzzy Vest (patent pending). Not a snuggie, yet not quite Under Armour, this fashion legend makes its appearance in only the most unfavorable conditions, along with many a compression stocking.
The Thang
Mosey to track for 3/4 lap
COP
Mountain climbers
Diamond Merkins
SSH
Imperial Walker
Squats
Partner up and mosey to track
Partner 1 – bear crawl to 3rd tree and jog around track
Partner 2 – merkins
Flapjack x 3 (3rd round to 2nd tree)
Partner 1 – lunge walk to 2nd tree and jog around track
Partner 2 – LBCs
Flapjack x 3
Partner 1 – crab walk to 2nd tree and jog around track
Partner 2 – dry docks
Flapjack x 3
Mosey to wall for 30 seconds of people’s chair
Mosey to playground
Partner 1 – 10 pullups, 9, 8, 7, 6, 5, 4, 3, 2, 1
Partner 2 – 20 merkins, 18, 16, 14, 12, 10, 8, 6, 4, 2
100 dips
Moleskine (YHC checked the spelling on this word by the way):
Nary a man spoke today as the physical exercise was constant and grueling. Only some heckling during a planned break (called people’s chair) did bring forth a flurry of pullups and merkins. Soreness shall surely ensue.
Announcements: Christmas party this Saturday at Tiger Rag’s house. He will be handing out canned food this time. Seriously, show up and see what happens.
“What we need is a [wiggler].”**
“What we need is a [wiggler].
l can get us a [wiggler].
Hundred bucks says l can get us a [wiggler] for tomorrow.” **
Get out there tomorrow and Wiggle – holiday pace – corner of Foxcroft and Rothwood Dr. – 5:30 am…
** Crash Davis, Bull Durham
Bed Head Monday
8 men entered the gloom and avoided the very temping fart sac on this cold rainy morning; even one with beginning to get famous Monday hair the Brew Fro. Finally the beat down pursued.
Warm up,
I nice slow 150 yard jog to the front of the school
20XSSH
1 burpee
20XIW
2 brupees
20X MC
3 burpees
10Xmerkins
4 burpees
20X slow squats
5 burpess
Mosey down to the football field
Everyone lines up on the sideline and partners up
Partner 1 runs to the opposite sideline and back
Partner 2 does the exercise
Continue to flip flop until the total number is reached, plank after every exercise until the group is done
1st exercise 100 merkins
2nd 100 squats
3rd 100 dry docs
4th 200 lunges
Circle up for some Mary:
20XLBCs
15Xflutter
15Xdolley
15XFreddy Mercury
15XRosalita
To the end line on the foot ball field
20 yards of bear crawl
20 yards of crab walk
20 yards of plank walk switching directions after 10
30 yards of little baby frog jumps
30 yards of duck walk (with what I think was quacking produced by Robin Hood)
60 yard jog to the middle of the field
Head back to the launch point
Moleskin:
Great job everyone today, looked good brought more energy than the Panthers last night. Thanks Smash for taking us out after the workout. Relo and Robin Hood good job on the partner exercise. Swiss Miss Welcome to base camp, it was his first workout this location, a regular at Stonehenge. I hope you enjoyed. Special thanks for the organizers of the Christmas party and Tiger Rag for opening his house to us all. Everyone have a good week; see you in the gloom soon.
Announcements:
Young Life 5K in March and the 5K for Rock Thrills brother in January
Leatherwood Mountain Ultra Run
A perfect event for F3. Enjoy the beauty of the mountains while you push yourself to the limit! The title “Ultra Run” may put you off but take it from me if you can run a half-marathon then you can definitely do this. There are 10 mile, 50k, and 50 mile options. All are on trails, all will be testing. This event most likely involves an overnight trip to the location (not far from Blowing Rock) so it will be a great opportunity for some 2nd F.
No way I can run 31 miles…!
Try it. You’ll be shocked. A trail run is very different from a road race because the course is unique and you are not racing against the clock in the same way that you do in a marathon or half. Typical finish times for the 50k last year were 7-9 hours. No way to cheat on this one. Just do it!
Event Details
The Leatherwood Mountains Ultra Run will be held on the grounds of Leatherwood Mountains Resort and Stables. Unlike most events that are held on public lands, this event will be primarily on private land. Don’t miss it….You WON’T be disappointed!!! What makes this event so unique is the availability of luxury mountain cabins to rent at Leatherwood. Get a group of runners, friends, or family together and make a memorable weekend vacation. Who wouldn’t want great mountain views and a hot tub at your convenience?!?!
It is recommended to stay at Leatherwood the night before and possibly the night after the event. There are numerous cabins for rent. Make it a family event and bring your M and 2.0s. They will have a great time in the expansive grounds while you are killing yourself out on the trail.
Course
Race course will take place over varied terrain in the foothills of the Appalachian Mountains. Much of the race will be on single track trail, but will have a mix of asphalt, gravel, and jeep trail roads. If you have experience running in the Blue Ridge Mountains you’ll know that the trail could change from one day to the next. One day could be dry, the next could be muddy.
50 Mile – Course will consist of 4 loops. There will be 3 unique loops, with one loop of 10 miles being repeated. Gain and loss will be about 11,000ft. Start time: 7am
50 Kilometer : Course will consist of 2 unique loops, which will also be run by the 50 milers. With around 7,000 to 8,000ft gain.
10 Mile – Runners will pass through Rawhide Aid Station twice. Race Start: 9am
Hard Commit
Register and pay here: http://lwmtnultrarun.com/ then post your hard commit in the comments below. Cabins for rent are here: http://www.leatherwoodmountains.com/cabins.htm. Please note if you are interested in sharing a cabin with others.
Training
Once we have a few sign ups Haggis will coordinate trail running practice sessions. Any questions please either post below or email Haggis at George@stonemanrocks.com.
Will The Real “SLIM SHADY” Please Stand Up!
8 brave bad@$$e$ of Outland wern’t deterred by Cantore’s dismal future forecast, didn’t fall to the temptation of the warm and comfy fartsack and entered the gloom for their daily dose of downpainment.
The Thang:
Mosey to Disc GC where the VSF is planted –
Cop: SSH x 25, IW x 20, Mountain Climber x 20, Parker Peter x 15, Peter Parker x 15.
Field Work on the Pitch (Soccer Field) –
To the soccer field and partner up for some 2nd F #F3 fellowship – Each round, Q calls a number of reps and exercise for all 4 corners of soccer field. Each pair must hit that number, even split or otherwise.
– Round 1: 100 Merkins, 50 Squats, 100 LBCs, 20 Burpees
– Round 2: 50 WideArms, 100 Flutters, 50 Squats, 20 Burpees
– Round 3: 50 Carolina Dry Docks, 50 In & Outs, 50 Dolly’s, 20 Burpees
– Round 4: 50 Diamonds (Shine Bright Baby), 50 Bicycles, 50 Squats, 20 Burpees
**Tag Out and in comes CT for Round 2 (Ding… Ding…) to run the show**
Mosey to the middle school
– Peoples Chair x 1 min
– BTW x 1 min
– Carolina Dry Docks x20
– Peoples Chair x 1 min
– Speed Squats x20
– BTW x 1 min
– Carolina Dry Docks x20
Mosey to lower field behind the school
Ark Loader:
– Bear Crawl out
– run back and plank
– backward bear crawl out
– backpeddle back and plank
– lunge walk out
– run back and plank
– backward lunge walk out
– backpeddle back and dancing crab
– crabwalk out
– run back and dancing crab
– mosey around school
– walk the plank
– continue to mosey
6 (plus) minutes of mary
– little baby crunch x20
– Freddy Mercury x15
– back scratchers x15
– cumberland county viaduct x15 left
– cumberland couty viaduct x15 right
– carolina jackknife x15
– protractor (bonus pain… thanks Z)
– scissor kicks
– mosey back to shovel flag
– 10 burpees to round out the time
The Moleskin:
Although Cantori and Vicki Graff predicted an abysmal weather forecast for Saturday’s beatdown, the PAX rose out of the fartsack to 67/70 degree temperatures much to their surprise. So the PAX eagerly suited up and left the leg warmers behind along with the rest of their winter gear #bigmistake. However, the mild temps were short lived as Old Man winter and the Arctic Abominable Snow Monster reared their ugly heads.
Midway through YHCs opening session, the PAX was met with Bone chilling, gail force winds picking up accompanied with — UM yeah that sideways freezing rain. All at the blink of an eye.
This resulted in the PAX retreating to their vehicles digging under their seats, rummaging through their trunks #anythingyoucanfind and throw on an additional seven or eight layers once the first 30 minute session was completed and the CO-Q exchange. However, these brave souls weren’t deterred and we pressed on.
At one point, we caught a couple of the 2.0s hiding under the stairs during the ark loader like Auntie Em and Uncle Henry during the hurricane at the beginning of the Wizard of Oz. I also believe I heard Double E or Speilberg call out to CT saying “I understand we’re in an exercise change but I’m going to turn into an ice cube if we don’t get moving again soon.”
Great work by all today amidst the tough conditions. Big props to Horsehead as dude has completely come into his own and become a beast #relentlessdedication. Speilberg, strong performance as well as always – take care of that back and continue stretch it out. YHC has a Jane Fonda video (leg warmers and leotard included) and yoga mat if you desire.
Lastly, we welcome Jim Halley (8 Mile) to the Charlotte South PAX and posting at Outland. Dude came out of the shadows and arrived in the gloom in a fully suited up in Rocky sweats and Gangster hoodie to boot straight out of an Eminem video. I wasn’t sure if it was Slim Shady himself, the Evil Emperor from Star Wars or the diabolical Bill Bellicheck on Sunday Gameday. As he neared, it became clear to all that it was none other than Slim Shady himself directly from the 2002 movie release 8 mile.
Great to have you out today 8 Mile, keeping coming and keep posting — I promise it doesn’t get easier! AYE
Thanks to all for allowing YHC to lead such a strong group of young man, the pleasure was certainly all mine.
Announcements:
T-Claps to Horshead for passing his PE Test (Engineering Exam)!!!!
-Z- is OUT
12 Days of (KB) Christmas at Olympus
9 Fearless F3ers
1 Kettlebell each
576 Reps
12 “Days” of Christmas at Olympus
The numbers don’t lie…this one will be remembered.
The Thang:
Hoff led a brutal warm-up. Partner up and play “catch me if you can” with KB Farmer’s Walk/Runs while partner hits 10 merkins. Repeat-a-rama for 2 laps around the track.
Byron led remaining time together…KB 101 for about 10 minutes (or until the arctic wind dictated that it was time to get busy). Take away point…”hips drive, arms guide” for all KB exercises worth doing.
Next, 12 Days of (KB) Christmas at Olympus…
1st Day = KB Burpee
2nd Day = Windmill Press (1 each side)
3rd Day = Snatch (3 each side)
4th Day = Renegade Row (4 each side)
5th Day = KB Lunge (5 each side)
6th Day = High pulls (6 each side, except on sets 10 and 11)
7th Day = Shoulder Press (7 each side)
8th Day = Goblet Squats
9th Day = Russian Twists
10th Day = One-arm Row (5 each side due to time)
11th Day = Single-leg RDL (11 each side)
12th Day = 12 curls and 12 overhead triceps extensions
It follows the song (Day 1, Day 2 + Day 1, Day 3 + Day 2 + Day 1, etc.) to equal 576 total reps!
COT
Moleskin:
*About the time I thought I was talking too much about pelvic and thoracic mobility, a mighty wind blew through the group and the temperature dropped about 10 degrees instantly. That was my cue from the big guy to move on and get busy! We determined the temperature dropped a full 20 degrees during our entire session, but the KB kept us warm.
“I Love It When A Plan Comes Together” – Hannibal
(Posted by Mall Cop on behalf of Hannibal)
8 pax left the fartsack to enter the somewhat warm and misty gloom to put a downPAINment on the day to finish an hour later a little cold and wet.
The Thang:
Warm up jog to the launching pad in the North parking lot
COP: SSH x 35, Imperial Walker x 25, Mountain Climber x 20 & hold plank, Peter Parker x 20 & hold plank, Parker Peter x 15.
Mosey to middle of all the soccer pitches for:
Starfish Round 1:
Burpees x 7
Run to Corner #1 – Merkins x 20
Run to Middle, 7 Burpees
Run to Corner #2 – Lunges x 20
Run to Middle, 7 Burpees
Run to Corner #3 – Carolina Dry Docks x 20
Run to Middle, 7 Burpees
Run to Corner #4 – Squats x 20
Run to middle, 7 Burpees
Starfish Round 2:
Burpees x 5
Run to Corner #1 – Diamond Merkins x 15
Run to Middle, 5 Burpees
Run to Corner #2 – Sister Mary Catherines x 15
Run to Middle, 5 Burpees
Run to Corner #3 – Widearm Merkins x 15
Run to Middle, 5 Burpees
Run to Corner #4 – Prisoner Squats x 15
Run to middle, 5 Burpees
Indian Run around perimeter of Soccer Pitches and up to the pavilion.
People’s Chair – 30 Secs arms by side, 15 secs arms out front, 15 secs arms over head, 15 arm raises.
Rinse and Repeat People’s Chair
Bench Pain Stations: Declined Merkins, Jump Ups, Dips (Round 1 – 20 Reps, Round 2 – 15 Reps, Round 3 – 10 Reps)
Mosey to South Entrance 4 Hill, jailbreak halfway.
Hill Work:
Jog down, Lunge walk back up
Jog down, backwards Lunge walk back up
Jog down, Bear Crawl back up
Hand off to Mall Cop for 6 MOM:
Circle up on pavement for: Flutter x 20, hold it 6 inches, Dolly x 20, LBCs x 15, Cumberland County Viaducts x 10 Left & x 10 Right
Naked Moleskin:
From Mall Cop: Small but great group today in the gloom as we started out at 60 degrees and ended the workout around 49 degrees! T-Claps to Hannibal for stepping up today for his virgin Q as he was asked late in the week to Co-Q. You did a fantastic job brother, like you had been counting in Cadence for years. Hannibal asked YHC if I was ready to take over at the half-way point, but he had a much bigger weinke and was just starting to get on a roll. YHC promised to lead Mary at the end and Hannibal kept on going just the way his namesake did on the A-Team. “I Love It When A Plan Comes Together!”
12 Days of Christmas – Stonehenge Style
15 strong pax came out to the muggy gloom to get the day started right at Stonehenge. A subgroup of these pax met at 0530 for a KB session led by Honey Bee. Very strong work today fellas.
The Thang
Little Baby Jog to Ledge Lake
Twelve Days of Christmas
On the 1st day of Christmas, Dolphin said to do:
1 lap around Ledge Lake
On the 2nd day of Christmas, Dolphin said to do:
2 dozen Merkins, and
1 lap around Ledge Lake
On the 3rd day of Christmas, Dolphin said to do:
3 Imperial Walkers
2 dozen Merkins, and
1 lap around Ledge Lake
On the 4th day of Christmas, Dolphin said to do:
4 Jack Webbs
3 Imperial Walkers
2 dozen Merkins, and
1 lap around Ledge Lake
On the 5th day of Christmas, Dolphin said to do:
5 five counts
4 Jack Webbs
3 Imperial Walkers
2 dozen Merkins, and
1 lap around Ledge Lake at a pace comfortable for you.
On the 6th day of Christmas, Dolphin said to do:
6 Inverted Dips
5 five counts
4 Jack Webbs
3 Imperial Walkers
2 dozen Merkins, and
1 lap around Ledge Lake
Hereafter, we went to half laps because YHC was worried about getting everything done in time.
On the 7th day of Christmas, Dolphin said to do:
7 Prisoner Squats
6 Inverted Dips
5 five counts
4 Jack Webbs
3 Imperial Walkers
2 dozen Merkins, and
1 half lap around Ledge Lake
On the 8th day of Christmas, Dolphin said to do:
8 SSH (in cadence)
7 Prisoner Squats
6 Inverted Dips
5 five counts
4 Jack Webbs
3 Imperial Walkers
2 dozen Merkins, and
1 half lap around Ledge Lake
On the 9th day of Christmas, Dolphin said to do:
9 LBCs
8 SSH (in cadence)
7 Prisoner Squats
6 Inverted Dips
5 five counts
4 Jack Webbs
3 Imperial Walkers
2 dozen Merkins, and
1 half lap around Ledge Lake
On the 10th day of Christmas, Dolphin said to do:
10 Lunges
9 LBCs
8 SSH (in cadence)
7 Prisoner Squats
6 Inverted Dips
5 five counts
4 Jack Webbs
3 Imperial Walkers
2 dozen Merkins
1 half lap around Ledge Lake
On the 11th day of Christmas, Dolphin said to do:
11 Mountain Climbers
10 Lunges
9 LBCs
8 SSH (in cadence)
7 Prisoner Squats
6 Inverted Dips
5 five counts
4 Jack Webbs
3 Imperial Walkers
2 dozen Merkins, and
1 half lap around Ledge Lake
On the 12th day of Christmas, Dolphin said to do:
12 Burpees
11 Mountain Climbers
10 Lunges
9 LBCs
8 SSH (in cadence)
7 Prisoner Squats
6 Inverted Dips
5 five counts
4 Jack Webbs
3 Imperial Walkers
2 dozen Merkins, and
1 half lap around Ledge Lake
Upon finishing, YHC realized we could have completed in time without the half lap audible. So, I gave the pax a choice for make ups:
– 1 lap all you got
– 3 laps at comfortable pace
– 30 Burpees
Most took the 1 lap options with a couple opting for Burpees.
10 Burpees on your own
People’s Chair x 2:00
Little baby jog back to launch spot
COT
Moleskin:
– 3.5 miles, 288 Merkins and 80 Jack Webbs and that was just in the first four “days”… Ouch!
– This was a tough one and all the pax did great. Virtually no mumble chatter during the workout.
– YHC should have stuck with the plan and not done the audible on the running but we made up for it. However, the audible to include 5 five counts was most appreciated, especially by YHC.
– We finally have the Stonehenge shovel flag and it was proudly planted in the gloom this AM.
Announcements:
– F3 convergence at the Joe Davis 5K in Fort Mill. Stonehenge will be at the location prior to the race.
– F3 custom GORUCK Challenge coming in March. #beware. #embracethesuck
Ascent, did someone say this was supposed to be easy?
YHC was initially concerned that the power of the fartsack was too great, that the dutch oven effect had clouded the memory and rational thinking of the pax, but at 6:57 the pax were rolling in (the Tides obviously), Swiss Miss forsook his second cup of hot chocolate and showed up, Relo rolled in and then the pax were off, oh wait, two laps into the warm up and there is Scissorhands (wasn’t convinced that a man who just ran an entire marathon should post at Ascent but we welcome all!).
So off we went:
Jog 2 laps of the mini track
Jog to playground equipment for Partner Pullups (AMRAP +2) x 2 rounds
Jog to small football field
Circle up: ask for thoughts on crowd favourites for later
SSH x 20
IW x 20
Hand release Merkins x 10
Mountain Climbers x 10
Squats (low slow) x 10
CDD’s x 15
Apollo Ono’s x 10 (speed skater move side to side)
Crowd favourite, oh wait, there wasn’t one? in that case go with everyone’s favourite…
Burpees x 5
Peter Parker x 10
10 COUNT
Partner up:
Partner 1 runs to the benches by the baseball fields to do:
Dips x 15
Derkins (on knuckles for extra credit) x 10 (modify to inclines) Burpees x 5
Partner 2 Bear crawl (lunge walk to modify) to end of small football field and jogs back
Plank up for partner, then 10 partner sit ups (fist pump at the top)
Flapjack
10 COUNT
Audible to NOT repeat that one, turns out the bear crawl was a good distance, don’t worry, shoulders still smoked by the end
No drop jog to big football field for:
Mary:
Cross oblique crunch x 10 each side
Low Tide to lead/crush the pax with the remainder of the Mary
LBC’s x 20 (this was what was typed on the Weinke, seriously) but pax did 25
Flutter x 15 (LT modified to 20)
Dolly x 15 (LT modified to 20)
Heels to Heaven x 8
Crowd favourite? Protractor – called for by Scissorhands which was a good call, lead by LT which was a bad call (on YHC’s part)
10 COUNT
Burpees x 10
Playground equipment for:
She hate me for 5 min with:
10 Merkins
10 Low Slow Squats
10 Ski Abs
10 Dips
5 count to yourself
Race Low Tide to the small football field for (yes LT won):
Alternating 10 yards bear crawl, 5 yards crabwalk (lunging as needed)
Little track for Catch Me If You Can:
Round 1:
Partner 1 10 Merkins
Partner 2 jog the track (jog, not run, slow jog if needed)
Do 2 laps
Round 2:
Partner 1 5 Squats
Partner 2 jog the track backwards (remember, slow jog although this is easier to remember when going backwards), oh yeah, don’t run into anyone doing squats
Do 2 laps
10 COUNT
Jack Webb to 5 and back to 1
Surely we must be finished by now, Indian Run if not (we weren’t so 2 laps of Indian Run finished us off)
Moleskin:
The temp managed to drop 12F while were were out there, when we started She Hate Me it seems like it dropped 5F in 5 min. Serious effort by the pax today, especially Relo, he left it all out there I can tell you, he had to sit in his car for a few minutes to get enough breath to drive off but he pushed himself pretty hard, well done partner. Scissorhands was claiming a full recovery post his 26.2 mile jog around Charlotte a couple of weeks back, great accomplishment, great inspiration to the rest of the pax. Was a bit of a mistake to have Low Tide lead most of the Mary, the Protractor was a bit extended, I don’t mean for Ascent, I mean for any workout, YHC had to take 2 breaks to make it to the end, yikes, also the prescribed rep count on the Weinke were loosely adhered to (as in increased almost every time) but a strong lead by the younger Tide none the less! YHC was chastised for the pace of the initial 2 laps, we slowed it down after that but we did have to get warm after all. Great work today by the pax, Kotters to Swiss Miss, great to see you brother, it’s been a while. An honour to lead as always, wishing the pax a great Christmas season.
Announcements:
Jan 4th convergence and 5k
Dec 28th Ascent will be converging at the Rock
Formal T Claps to Scissorhands for this awesome marathon accomplishment
Thanks to High Tide for the thoughful prayer to send us off to coffeeteria
12 Days of Pain in 1 Hour
13, including 2×2.0s, assembled on the windy misty plain that is Area51 for some festive celebration of the season.
The THANG:
Little jog to the back lot
COP
20x SSH in cadence
20x IW in cadence
20x Mtn Climber in cadence
The Main Set:
12 exercises done in the pattern of 12 days of Christmas
1 lap around the field
2 Diamond Merkins (+1 Lap)
3 Jump Squats (+2 Dia Merkins + 1 Lap)
4 IW (+3 Jump Squats + 2 Dia Merkins + 1 Lap)
5 Burpees (+4 IW + … + 1 Lap)
6 Squats (+5 Burpess + … + 1 Lap)
7 SSH (+6 Squats + …+1 Lap)
8 Merkins (+7 SSH + … +1 Lap)
9 LBC (+8 Merkins + … + 1 Lap)
10 Mtn Climbers (+9 LBC + … +1 Lap)
11 Monkey Squats (+10 Mtn Climbers + … +1 Lap)
12 Merkins w/ 48 arm raises (11 Monkey Squats + … + 1 Lap)
8 Sets of Mary (in the ecumenical spirit)
20x LBC in candence
20x Dolly in cadence
10x R side LBC in cadence
10x L side LBC in cadence
20 x Freddie Mercury in cadence
10x R side CCVD in cadence
10x L side CVD in cadence
15 x Greg Lougais
Jog to the rock pile and pick your poison
15x curls, 15x shoulder press and 15x squats with rock
Repeat sequence with 10 count and 5 count
Indian Run to the far side of school for
1 minute People’s Chair + 10 decline Merkins
1 minute People’s Chair + 10 incline Merkins
1 minute People’s Chair + 10 Merkins
Slow mosey to track
1 Lap with 10 squats at corners
1 Laps shuffle, ½ facing in and ½ facing out
Jog to the main lot for COT
Moleskin
1) Kotters to Donkey Kong and glad to hear you’re in the hood now. Looking forward to seeing you more often
2) While it was gloomy outside and most of the PAX were in dark colors, we had O’Tannenbaum out front during the laps with a day-glo orange shirt – like Rudolph cutting through the mist
3) The 2.0’s are probably never going to sing the “12 Days of Christmas” the same way again
4) Thanks for the chance to lead. I always have a great time and hopfully the PAX enjoyed it too.
Announcements
Check out the website for info on BIllingsville holiday part donations