Wolf-Man Bares His FANGS
18 brave souls posted this brisk morning at the Rock, one FNG. Everyone was abuzz wondering what Wolf-man had in store for his debut Q
1st half – Wolf-man Q:
Run to front parking lot
– Side Straddle Hop x 20 ( in cadence )
– Squats x 20 ( in cadence )
– Staggered Merkins x 10 ( in cadence ) each arm
– LBC’s x 10 ( in cadence )
Run to soccer fields ( far side )
3 sets of running the full length of field:
– 1st Set: High Knees then sprint back: x 20 Merkins ( Stay in position until everyone finishes )
– 2nd Set: Wolfman Shuffle then sprint back x 20 Lunges ( 10 each Leg )
– 3rd Set: Sprint down & Back x 20 Burpees
Split group into 2 lines:
– Do Indian runs back to original launch location: Run Stopper takes over!
2nd half – hand over to Runstopper
Jog to far entrance of the parking lot – Partner up for some catch me if you can:
- 3x reps as partner takes off. chase, tag and pass as partner completes 3x reps and gives chase. full loop.
- Round 1: 20x Squats
- Round 2: 10x Merkins
- Round 3: 20x Mountain Climbers
Circle up in the middle for the Dirty McDeuce (thanks Fa So La).
- 12x: Merkin, Dolley, Mountain Climber
- 12x: Diamond, Flutter, Rock Hopper
- 12x: Dry Dock, Russian Twist, Stump Jumper
- 12x: Wide Arm, Knee Up, Makhtar Ndiaye
Naked Moleskin: Virgin Q, Wolf-man brought the pain as promised, he was a little nervous but did a great job issuing the pain! Although he was trying to sing some song to help settle his nerves! can you say, DONT CALL AMERICAN IDOL, BRO! Perhaps it was the Wolf-man Shuffle, or the mile long sprint to the top of the hill, either-way he did a great job!
How about Snake Bite! Dude drew the short straw by selecting me (Runstopper) as his partner for catch me if you can. He held his own, but the third loop around, he said as we began, RS you go… and I will see you here at the end! Solid work, Snakebite!
So Urkel was re-naming today, keep in mind this rarely happens at an F3 workout. Typically it happens if the guy is wanted by the FBI, Homeland Security or some other Government agency but today it occured because the man was a MONSTER out there! and left today’s workout as Bloody Sock!
Rail Slides and Fun Bags- If only The Hoff Were Here
The Thang
Zipadee Q
Standing around 10,9,8,…..- wheres The Hoff?
- 10 Burpees
- Run around the school and scale a fence – Still no Hoff- He said he would be here…- In writing none the less
- Hit the fields for
- Butt Kicks
- Karaoke Left
- Backward Run
- Karaoke Right
COP
- SSh-25
- Imp. Walker- 25
- Merkin-12
- Sqauts-12
- Peter Parker-25
- Parker Peter-25
Run Over by the playground for some circuits
#1
- Rail Slides Left
- 30 Dips at the bottom by the playground
- Run around the courts and back up the hill
#2
- Rail Slide Right
- 20 Derkins at the bottom by the playground
- Run around the courts and back up the hill
#3
- Rail Slides Left
- 10 Pull ups
- Run around the courts and back up the hill
#4
- Rail Slides Right
- 30 LBCs ( 10 Burpees by some for extra credit)
- Run around the courts and back up the hill
- Plank
Mosey to fields to meet Joe Hendricks
JH#1
- Partner 1 planks
- Partner 2 jumps over and backwards belly crawls back up- X8
- We were suppose to go back down the ladder but Zip had to call it at 5 due to time
JH#2
- P-1 runs 10 yards to stairs backwards bear crawls up and runs back to P-2
- P-2 Does Flutter, Dolly, LBCs as this was repeated 3 times
Plank when finished then we line up single file
- Mosey to hill walk way. Bear Crawl Indian sprints to the top
Radar Takes Q
Partners mosey over to truck to pick up Radars Fun Bag(see moleskin, patent pending, insert jokes wherever)
Run back to the fields and partners get on line for some circuits
#1
- Partner 1
- Bear Crawl 15 yards and Sprint 50 yrds and all the way back
- Partner 2
- Squats and Alternating Shoulder Presses with Radars Fun Bag until partner gets back
Repeat
#2
- P-1
- Bear Crawl 15 yards and Sprint 50 yrds and all the way back
- P-2
- Moving Merkins over Radars Fun Bag until partner gets back
Repeat
#3
- P-1
- Bear Crawl 15 yards and Sprint 50 yrds and all the way back
- P-2
- Shoulder Presses with Radars Fun Bag until partner gets back
Repeat
#4
- P-1
- Football carry sprints with Radars Fun Bag 65 yrds out 65 back
- P-2
- Carolina Dry Docks until partner gets back
#5
- Catch me if you can around the .35 mile track
- P-1 carries Radars Fun Bag
- P-2 5 Merkin Jacks
This took awhile
Run Radars Fun Bag back to the parking lot and drop off
Circle Up For Mary
- 101 Dollies
Moleskin
14 Men (1-2.0) made the journey today and all survived. Lots of fun out there today. Zipadee started us off with a bang at the start with 10 burpees. Always nice to ease into things. The Hoff pulled a UA after sending an email committing to posting. He probably stayed up listening to his Knight Rocker album (google that) lying in a closet. When Zip called rail slides I was thinking more Tony Hawk not mid air plank walks. Also I don’t know who Joe Hendricks is but that dude does some weird stuff. Bugeater was making a lot of noise out there today. Not with his mouth though. Pretty sure something died in him last night. #throwyourshortsaway #yourgross. YHC put a great deal of effort into making Radars Fun Bags. (35lbs sand bags that look like frozen turkeys). Hope you all had fun with my bag.(insert jokes) Not a lot of noise today as there was not much time to breath. With the exception of Bugeater and some comments about Merlot Spillage.YHC called a record dolly run for Mary and there were some groans. Most of us made it except for my co site q (purple haze) who I am pretty sure I saw tweeting around the 90 mark. Thanks for all the hard work out there today.
Announcements
- I forget them
Mall Cop’s Revenge on Innocent Bystanders
22 pax unknowingly posted in the much darker Centurion gloom (Charlotte Catholic thinks they can just turn the lights out now that school is out) for YHC’s wrath and revenge for being the butt of the jokes earlier in the week. However the guilty parties (Turkey Leg, 49er, and Sprague) decided they would fartsack on the day and escape what YHC had in store.
The Thang:
Mosey up the parking lot and around the football stadium for (in cadence):
SSH x 50
Imperial Walkers x 25
That’s enough warmup, lets get to the beat down.
Pax line up across the line and burpee broad jump through the parking lot 100 yards uphill.
Break up into groups of 3 for a dose of 49ers modified gopher workout. Partner 1 at the bottom of parking lot hill to perform exercise called, partner 2 200 yards away uphill in the parking lot to perform exercise called, and partner 3 sprints the 200 yards from partner 2 down to partner1. Once your sprinting partner reaches you he starts performing the exercise and you sprint to the other partner. We did this for 35 minutes straight, non-stop, with different exercises called after about 10 mins. on each set.
Set 1 – Burpees at one end / jump squats at the other
Set 2 – Merkins / Carolina Dry Docks
Set 3 – Step Ups on benches / flutter
Circle up for 8 MOM:
Partner up for The Granny (she’s a mean old lady that loves taking you behind the woodshed and letting you have it with a switch!) Partner 1 planks while holding partner 2s feet. Partner 2 does AMRAP (as many reps as possible) old fashion sit-ups for 30 seconds, then hold your upper body in a 45 degree angle with your arms crossed over your chest for 15 seconds, still in 45 degree angle raise your arms over your head for 15 seconds, look up to the sky for 15 more seconds still in 45 degree angle, then finish it off with AMRAP old fashion sit-ups for 30 seconds. Flapjack
Peter Parker x 20
Dolly x 15
Out of Time so run it back to the shovel flag for COT.
Moleskin:
The theme for the day was non-stop action the entire workout! You were either sprinting or performing an exercise. The pax did a great job this morning and modified when needed, yet pushed themselves to the limit. This workout was designed as payback for certain individuals named above at the beginning, in hopes all or at least 1 would post. I think they got scared when they found out YHC was on Q today so they fartsacked themselves today!
Welcome out to FNG Plebe, you did an outstanding job keeping up through the workout and pushed many of us to go harder ourselves.
Many grunts and groans throughout the workout today, but specifically on The Granny. Heard many pax question why this old lady was so ruthless and mean when their own grandmothers are so sweet!
YHC took notice that Hops has become a gazelle himself and wondering now why he isn’t on a BRR team! Great job brother, Strong.
Thanks Escargot for letting me Q at Centurion, I can’t wait until next time.
Grab your Rocks Wolfman!
25 lads grabbed their rocks and headed out into the gloom for a beatdown that tested the stones of all present.
THE THANG
Jog to creek and grab a rock the size of your heed.
Rack them and head to lot.
SHH x 25
IW x 25
Merkins x 15 on rocks
Squats x 15
Etc
Burpees til Wolfman gets back with a rock.
Partner up.
Partner 1 sprint lap
Partner 2 squats with rock overhead – Repeato
Partner 1 sprint pal
Partner 2 diamond merkins – Repeato
Partner 1 sprint lap
Partner 2 bicep curls – Repeato
Head to tires
Merkin ladder
Tricep ladder
Suicides
MOLESKIN
Great work by all today for a pretty tough workout. Wolfman was on the end of some unsavory comments after forgetting his rock and sending the pax into a burpee blast. He finally came back after bringing back a good sized stone and a friend he found in the woods. The instructions were to select a rock as big as your head and apparently Brown and Chaps fancy themselves as having pin heads judging by the size of the pebbles they selected. For the partner work these boys had to double up whereas most of the pax labored on with a more respectable piece of the earth.
Bananas enjoyed the bicep curls while sporting the self made cutoff shirt. My bet is The Hoff will cut out two chest circles to show off his gargantuan pecs this time next week.
Heading to the tires Q heard a few complaints about the amount of water sloshing in the tires when slammed down after the burpees. Yet the word the street is that Busch added to the sloshing sound by spilling his merlot behind one of the parked cars. You know it’s a good workout when even Busch is yakking his guts up. Road Rash finally kept his Lucky Charms down after a similar spill at DV on Wednesday.
Strong work by all. Good to see Zip back after a hiatus in Mexico. His enthusiasm when counting brings a whole new level to the workout although it seemed there was more emphasis on the “halt” call today than ever.
Welcome Rick M (Serena) who hung tough on his first workout! Nothing like getting a gir nickname first time out…
ANNOUNCEMENTS
F3 Dads at 9am tomorrow at Colonel Beatty.
Sat workouts as scheduled.
A Monster Named Hydra Rises Up From The Sweet Briny Gloom
32 men gathered in the damp, thick gloom this morning to once again push mind and muscle to the limit. Hard work was done. Pain was delivered. Moisture was rapidly expelled from every pore. Oxygen was stolen from the surrounding air in rapid, gasping moments of desperation.
The Thang-
Bugeater Lead:
Mosey to track
Run 1 lap / 25 Merkins x 2
Mosey to back of school and circle up for COP:
SSH x 25
IW x 20
CDD x 15
Wide-Arm Merkins x 20
Stone Hoppers x 15
Diamond Merkins x 10
LBC x 20
Mason Twists x 20
Partner-up for Prairie Fire Mary:
30 Leg Throws – 10 Left, 10 Center, 10 Right (Flapjack)
2-Column Indian Run around school
Partner up:
Decline Merkins x 25 (Flapjack)
Old school sit-ups w/ partner planking off feet x 20 (Flapjack)
Pull-ups x 10 (Flapjack)
Donkey Kong Lead –
3 Pain Station Rotation – On Your Own:
Station 1 – Track
Bear Crawl around track x 1 lap
Burpees x 33
Run to next Station
Station 2 – Playground
Pull-Ups x 15
Burpees x 33
Run to next Station
Station 3 – Concession Stand
Jump-Ups x 33
Decline Merkins x 33
Run back to Playground
Plank until group finishes stations
Flutter Kicks x 30
Mosey to Parking Lot for COT
Moleskin:
Strong work by all, the humidity is really out in full force and adding a lovely new element of discomfort to the morning workout. It was hard to take notice of anything humorous or noteworthy during the workout due to the stinging sensation of sweat pouring down my face and into my eyes. If you have anything to add to the moleskin, post it in the comments below.
Announcements:
1. South charlotte Area 51 t-shirts: Order by June 22 on the F3 website.
2. Need 1-2 Q’s for the Saturday Rock workout the weekend before 4th of July. Contact Mallcop, Hops, or Runstopper.
3. 2nd F event – Save the date on 7/13/13 from 5-9 PM. Location: Olde Providence Elementary fields. Kickball, Corn Hole, etc. More details to come, stay tuned.
– Donkey Kong
Welcome to the Sweatshop
Devil’s Turn this morning was seemingly even more humid than before with a bit of extra warmth, makes YHC worry about the months to come, this is a cold weather duck and not made for the heat but off the 4 faithful went at 5:15, 3 for 6 miles and YHC for 5.
Haggis, Turkey Leg and Road Rash (was FNG on Monday, and on his 4th post today, talk about drinking the Kool Aid!, well done!)
We had “only” about 3 main muddy spots that had (good news) a dry hard pack path through them but (bad news) extremely hard to see on the way out when it was still dark.
Haggis and Turkey Leg pushed the pace on the 6 miles (no surprise) with Road Rash catching YHC right at the end (but keeping in mind he had an extra mile under his belt) but then realized that he wasn’t quite done in his own mind so did a .25 mile out and back sprint to finish off, even the Shore would have been impressed.
Ran into a large running group near the end that may have been full of #sadclowns but then who knows, YHC’s O2 supply was running very short (pun intended).
Crab Cake and Musket (Crab Cake 4.0) were at the finish line after having tried to find the non-existent 5:30 group so they ran on their own #motivation and met up at the end for the COT.
12 Sets of Moe, Larry and Curly; 1 Shemp and 1 Puking War Baby
37 men posted at Death Valley this morning for an epic non-stop downPAINment.
Warm up: There wasn’t one.
The Thang:
Pax split up into groups of 3. We had 37 so there was one group of 4.
-Groups complete merkins while solving a math problem (36×27). Although this exercise has worked great in the past as it is difficult to do a physical and mental exercise simultaneously, it failed miserably today. See moleskin.
-Run to football field for wheel barrow and track work. Moe and Larry wheel barrow length of football field while Curly and the lone Shemp run one lap around track. Curly and lone Shemp then flapjack with either Moe or Larry (who ever is struggling the most). Keep flapjacking track vs wheel barrow until group has wheel barrowed 200yrds. Plank when group has finished.
-Run to concession stand for circuit work.
-Moe runs down steps to baseball field and starts sets of dips and step ups. Larry, Curly and lone Shemp run to far end of bus parking lot. Larry starts completeing burpees. Curly and lone Shemp run to Moe and flapjack. Moe then runs to Larry and flapjacks. Larry then runs to Curly and lone Shemp and flapjacks…etc. Exercises are changed after two sets. Pax completed A LOT of dips, step ups, burpees, slow squats, CDD’s, merkins, and mountain climbers.
-2 MOM: protractor.
Moleskin:
-With so many F3 workouts now it is becoming harder and harder to mix things up and keep the workouts challenging and interesting. Today’s workout was constant motion for 46 minutes. YHC went a little over after I heard one of the Pax say while completing the final set of mountain climbers “looks like no Mary today”. Hope the 2 minute protractor was enough!
-Either YHC did not explain the group merkin math problem exercise well or some math wizard needs to practice their listening skills. As one of the Pax (not sure who) immediately yelled out the correct answer (note to self… next time harder math problem and better explanation of exercise).The idea was for each group of three to complete merkins while at the same time solving a math problem. Once you think you have the answer one team member comes and quietly tells YHC. Keep completing merkins until math problem is solved.
-T-claps to Road Rash (War Baby) who blew chow (he’s not old enough to merlot) and still finished strong. After the workout he even asked for directions to tomorrow’s Hydra workout. Will he go 2 and 0? Post at Hydra tomorrow and find out.
-Thanks for letting YHC bring a little Fast Twitch and Hydra to Death Valley. Hopefully today will spark your interest the these Tuesday and Thursday workouts.
-Thanks again to Psycho T for an awesome closing prayer. You never fail bro!
Announcements:
-New Wednesday workout called Anvil starts next week at Calvary Church (just 3 miles down the road). Baracus and Young Love are site Q’s.
-Check the website for all the other announcements that I forgot.
49er
Window Sprinting
A dirty dozen were ready today when the doors opened at The Maul. Lured by doorbuster deals on walls and hills, the PAX weren’t disappointed that all we did was look in the windows.
The Thang:
Jog to the first parking lot by fast food establishment
COP (all in cadence)
SSH x20
Merkin x10
Imperial Walker x20
Merkin x10
Seal Jack x20
Merkin x10
Squat x20
Merkin x10
Jog to the small walls by two mid-level eateries
Exercises in cadence
Step ups x10
Wall squats x10
Decline Merkins x10
Sprint around parking island (~150 yards)
Exercises in cadence
Step ups x15
Wall squats x15
Decline Merkins x15
Sprint around parking island (~150 yards)
Indian Run to taller walls by purveyors of poultry and biscuits
Split into 3 man teams
Man #1 – taller wall jump ups
Man #2 – ARAMP Merkins
Man #3 – sprint around parking islands
Rotate until all have done each exercise 1x
Mosey to small grassy area for Mary (in cadence)
LBC x20
Flutter x20
LBC twist right x10 left x10
Dolly x20
Greg Louganis x20
Jog to grassy hill behind red dot retailer
Various running exercises up hill (long strides, sprints, bunny hops, bear crawls)
Indian run back toward launching point
Stop near sub and steak eateries for
Lunge walk up hill
Squats x20 in cadence
Jog down hill
Sprint up hill
Jog down hill
Running snake around parking islands with karoke right and left, backwards running, butt kicks, jogging and sprinting all mixed in
Finish with one final sprint in the launch lot
Naked Moelskin:
TCLAPS to all the PAX today, we covered a lot of ground and everyone did a great job sticking together in transit. Long Distance lived up to his name today.
During the pre workout chatter YHC learned that the wall squats were part of a Tuesday workout, sorry for the repeat but it wasn’t planned
Runstopper wanted to move the large stone balls at our first stop today. YHC believes that you can’t lead what you can’t do, so I’ll leave that effort to Runstoppers next Q at The Maul
The tall wall jump ups felt like vertical burpees. Probably like vegetables for a 2.0 – not your favorite but good for you.
Interesting that nearly every stop our our tour today can be described by some sort of restaurant #socialcommentary
Thanks to Wingman for the backblast title
Four corners and a Farmer
23 men including 1 FNG readied themsleves for a Skunkworks downPAINment and to their delight, they were not dissappointed. No fartsacking here, just a good punishment of pain and fellowship.
Stack em and walk to the church lot for COT
SSH x25 in cadence
IW x25 in cadence
2 handed swing x 25 in cadence; run to church & back
Good mornings x25 in cadence; run to bus & back
R & L shoulder press x10 in cadence; run hill 5 burpees
R &L curls x10 in cadence; Run to trees & back
Goblet squat x 20 in cadence; run hill 5 burpees
LBC with KB x 25; Run hil 5 burpees
Find a partner, farmer chaser. 5 merkins find your partner and switch to upper lot. Leave your KB at one side of the grass lot, lunge walk to the fence.
Set of cycle with partner:
P1 sprint to KB left arm swing x10; P2 plank; Flapjack and repeat with right arm x10
P1 sprint to KB LBC x 20; P2 LBC flapjack and repeat x2
P1 sprint to KB upright row x20; P2 plank, flapjack and repeat x2
At about this time Mary was calling so mosey to parking lot
Dolly w/KB press x 15
Bicycle x20
Had more on the list but time was not on our side. All in all a good healthy workout. Thanks for allowing me to lead.
Remember couple new works outs on the horizon. Beginning Wednesday, “Anvil” will start. Workout be held at Calvary Church at 5:30am. Baracus and Young Love will be your site Q. Beginning in July, there will be a new workout launching in Indian Trail. Site name TBD.
If your not getting the weekly email let someone know so we can get you email address.
See you in the gloom.
Death Valley Preblast- “Mall” security will be on standby…
A “final” epic downPAINment to be delivered to some Pax tomorrow as Death Valley (due to it’s increasing size) will be split into another South Charlotte Wednesday workout starting next week at Calvary (The Rock).
A “Mall” Cop may be present to handle the crowd!
Warm up on your own. The Thang begins at 0530.
49er