Jumping Rope While Dogging Cars
23 men, all accounted for, rolled into Charlotte Catholic HS to find the Q had some implements to help with the weekend downpainment.
The Thang:
Grap either a jump rope or bricks and jog to parking lot for warm up
- SSH X25
- 5 burpees
- Merkins X20
- 10 burpees
- Squats X20
- 15 burpees
- LBC X20
- 10 burpees
- Mtn Climbers X20
- 5 burpees
Jog to bottom of Little Ave. Pax with jump ropes start jumping while Pax with bricks run to top of Little Ave and back while watching out for cars – busiest road in Charlotte at 5:45am. Flap-jack and repeat for two rounds.
Jog to school entrace for some alternating jumping rope and circuit work. Bear crawl/lunge walk up ramp, crap walk down patio, balls to the wall walk. Flap jack with jump ropers. Short plank while PAX finished up.
Jog to parking lot for some jump rope and sprint work. Partner 1 sprints down to light pole with bricks and back while partner 2 jumps rope. Switch and then repeat, increasing each round to next light pole for a total of four rounds (parking lot is longer than it appears in the mirror).
A few minutes of mary (all X20) – Flutter, Dolly, High Flutter, Rosalita
Naked Moleskin
Q figured it would be a nice mix to have bricks and jump rope given the comments about the bricks from my last outing. The pax can blame my ten year older daughter – she loaded the bricks in my truck last night with a wicked smile on her face.
I don’t think the picture I found is Runstopper but can someone confirm. His son was skipping rope much faster than pops but the picture is of a much older man.
Centurion is becoming the young man’s hang-out. Even with WD MY Shirona in the pax we still had an average age under 40. Just glad he keeps showing up. However, I’m getting hoarse from yelling hate during COT.
Abacus must have done an extra round of the sprints since a Chepul never comes in last. That or he just picked the wrong partner.
Shout out to Stoli for making the long drive down from North Country. He has been a great co-worker for two years as you cannot find a more dedicated and hard working individual. Typical F3 man. My company will miss him but I’m glad he has an opporunity to advance at employer that is much closer to his home.
Thanks to Hops for taking us out
Announcements
Watch out for announcement on upcoming 5k race and convergence in Fort Mill. Rock Thrill is the Q (I guess)
Tutoring continues at Billingsville and AG Middle School
Purple Haze continues to lead some 2nd and 3rd F at Panera after Centurion every Friday
Need some new Q’s for Centurion. Time for some Hates/Hate Hates to step up.
2 is The Loneliest Number
Two die-hard SPEARHEAD pax showed up in the gloom to show respect to those about to complete the latest GORUCK challenge launching on Saturday morning.
Lets get down to business:
Warmup (Rucks off):
SSH x 20
IW x 20
Windmill x 20
Merkins x 10
Mountain Climbers x 10
The Thang (Rucks On):
Line up on Sideline for:
Ruck press x 12
Ruck straight out press x 10
Ruck bent over row x 10
Ruck squats x 15
REPEATO
Hold em High. Rucks overhead & move out around the track – move until everyone has to drop their rucks to their chest. No shoulders, no straps. 1 lap.
Line back up on sideline – rucks on
Jack Webbs to 10
Selection Quality Merkins x 10
Flutters with rucks overhead x 20
Ruck press x 20
Mosey to other side of the Field
Merkins x 10
Mosey back to other side
CDD x 10
Mosey back to other side
Hold em High. Rucks overhead & move out around the track – move until everyone has to drop their rucks to their chest. No shoulders, no straps. 2 laps.
Moleskin:
Today gave the pax a chance to enjoy lots of 2nd F and discuss the latest GORUCK news & happenings.
Even though there were few pax this morning, there was more than enough pain to go around.
Dora had sent a message the previous evening in regards to the proper exercise form as it applies to Selection. The SPEARHEAD pax took this to heart and did all exercises with the proper form. No arm jiggles or pickle pounding this morning.
Much love to all of our brothers about to take on the GORUCK Challenge this evening.
Aye!
¡En Fiero!
14 men showed what they are made of, then left.
The Thang:
Mosey to Soccer Field
PRE-THANG BOM
COP
SSH x 30
ARM CIRCLES x 10 each way
IWs x 31
Maktar Jai x 20
Indian Run to Football Field
PARTNER-UP (Size mattered this morning)
P1 Star Jumps & P2 runs 20 yds-return
Flapjack
P1 Hand Release Merkins P2 runs 40 yds-return
Flapjack
P1 Slow Good Mornings P2 runs 60 yds-return
Flapjack
P1 Low Squat Jump Turns P2 runs 80 yds-return
Flapjack
P1 Burpees P2 runs 100 yds-return
Flapjack
Plank until all complete
PARTNER CARRY (Crowd Pleaser)
Partner carries to 20 yds
Flapjack
10 burpees when complete
Partner carries to 40 yds
Flapjack
10 burpees when complete
Partner carries to 60 yds
Flapjack
10 burpees when complete
Partner carries to 80 yds
Flapjack
10 burpees when complete
Partner carries to 100 yds
10 burpees when complete
Plank until all complete
FNG, Muffler, gave a ten count
Partner OVER/UNDER X15
Flapjack
Partner BTB squats x15
Partner Hand Slap Merkins x20
Repeato x 2
Skywalker gave us a 30 count in preparation for what was to come…
Jack Webb 10&40 in cadence…VERY STRONG
Mosey to front parking lot
Runstopper Audible to Plank until all arrive…nice
COT
BOM
The Naked Moleskin:
The pax was en fiero this morning! From Ninja Turtle to Greyhound, and all in between, it was obvious that each came to improve himself today. Nice teamwork on the Over-Unders after an exhausting partner carry of 300 yards…with 50 Burpees, total, thrown-in between each leg.
It is sometimes difficult to explain the intense atmosphere that often exists from one posting to another. You guys were great…especially during the JW! Awesome commitment to yourself and to your fellow pax! YHC wishes to thank Bugeater @JasonHilliard for inspiring the partner carries as a tribute to the 36th obstacle of The Mud Run and for inviting him to Q, @Skywalker_F3 for his Pre-Thang BOM touch, Runstopper @CarrySwan for his contagious love of the JW, Greyhound for partnering today, Muffler for joining us and for eventually adjusting his cadence of his first ten-count, @MallCop_F3 for the Hand-Release Merkin idea, and all who posted for their individual contributions today. Never lose sight of the impact each man has on another…outside of himself.
Aye…
Announcements:
HDHH Wednesdays at The Lodge…Contact Bugeater for more information at Jasonhilliard@gmail.com or @jasonhilliard
Rock Thrills family hosts 5k in January. More to follow. Should be a big F3 showing.
Spring Mud Run Registration DUE NOVEMBER 1st. Get with Stage Coach. @Stagecoach_F3 OR tj.zitney@gmail.com
Alabama Slamma
9 pax rose early and knocked back a few Alabama Slamma’s. Sorry fellas, no kool aid chaser to put out the flames. Maybe next week……….
The Thang
Indian run around field x 2
SSH x 20
Mountain Climber x 20
IW x 20
Alabama Slamma
Merkin pyramid with 40 yard sprints – 210 merkins and 20 x 40 yrd sprints
Mosey to another (drier) field
Burpee/AB Circuit
4 stations (50 LBC, 50 CCV (25/side), 100 Dolly, 50 Bcksratch) – Hit each station and then back to center field for 10 burpees (40 burpees total)
Moderate Indian Run around outer edge of all the fields and back to school for Wall/CDD Combo
Wall/CDD Combo
60-90 wall chairs followed by 25 CDD’s x 4
Moleskin
Great work by all the pax today. Always love bringing out the Alabama Slamma. Something YHC should bring out more often it seems. Great effort by Wing Man today, especially during the Burpee/AB circuit. Pretty sure we kept up until round 2 and then dude was gone. T-claps to Keller. Dude drives down from university just about every Thursday. That’s committment. And Bulldog says his 10 min drive is too far #lackofcleverexcuse. Would have bet $$ High Tide would have posted today given that the work out had something to do with ‘Alabama’. That is why I am just not good at gambling. Thank you Semi Gloss for taking us out in prayer. Always a pleasure leading fellas……..
Announcements
Convergence/5K to benefit Rock Thrills brother in Fort Mill on Jan 4th. Details to follow
Spring Mudrun sign ups due by Nov 1st. Check website for details soon.
Centurion Preblast – Double Dutch Jump Rope Competition
Maybe not a competition but we will have jump ropes (believe for the first time at Centurion) in our effort to keep things interesting at Centurion. The Q will have some Wal Mart special (ie cheap) jump ropes so bring your own if your picky about your rope.
Moral Mentor
Points to Ponder:
Moral mentors can help keep to us aligned with God’s wisdom and hold us accountable to live in His word. Being part of the PAX gives us an opportunity to surround ourselves with like-minded men. Make a connection with someone from the PAX to establish/maintain a moral mentoring relationship. This mentor relationship can help us navigate through challenging times by using God’s wisdom as our compass.
COP:
SSH (21x), Imperial Walkers (21x), Mack Tar Jies (15x), Rosalletas (21x), Peter Parkers (15x), Boxing Twists (21x), V-ups (15x), Superman (10 count, 3x)
Two rounds of drills along the sidewalk.
Round 1:
– Psycho bunnies to the 1st & 3rd stations
– Lunge walk to the 2nd & 4th stations
– Jog back to the starting line then repeat (1x)
Round 2:
– Psycho bear crawls to the 1st & 3rd stations
– Cave man walk to the 2nd & 4th stations
– Jog back to the starting line then repeat (1x)
Mosey to the statues of downtown Ft Mill.
Rotate through a circuit of merkins, squats, LBCs and burpess in one minute intervals (2x).
Partner wheel barrels (2x) and fireman carries (2x).
People’s chair on and off the supporting wall (10 counts, 5x)
COT
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