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.
We’re going [Wiggling]! **
“We’re…we’re going [Wiggling]! We’re going up the quad and to the gymnasium! Come on…bring your green hat…” **
Get out there tomorrow and Wiggle – fellowship pace – corner of Foxcroft and Rothwood Dr. – 5:30 am…
** Frank “The Tank” Ricard, Old School
Lets do burpee swings
9 men showed up Monday morning for YHCs maiden Q at Foxhole.
The Thang
Mosey to second row of the parking lot
SSH x 30
Mountain Climber x 25
Imperial Walker x 25
Squat x 20
Mosey and circle up at on center of turf #1
Reverse Lunge figure 8’s x 20 OYO
Swing with a 3s hold x 20 each arm OYO
50 burpees + 10 two arm swings with “ears through”
- Do burpees until 1 minute timer goes off
- 30 seconds for 10 two arm front swings with “ears through” (arms extended overhead with arms behind ears). Timer goes off.
- Timer Repeato until 50 burpees in total is complete
- If burpees are finished be sure to do last set of 10 two arm swings
- Plank it up when done.
Short Snatch x 10 each arm
Mosey to sidelines and partner up, size matters.
“Catch me if you can” – P1 runs with both kettle bells, P2 does 10 merkins and chase. Flapjack until lap around turf#1 is complete
P1 does goblet curls (or both bells), P2 runs across field and back. Flapjack for 50 total count curls.
Plank when done
6 inches with 10 count from Soft Pretzel
Hold it.
6 inches with 10 count from MarketTimer
Circle up at center field for Mary
KBC x 30 (Kettle Bell + LBC = KBC)
Flutter + Press x 25
Dolly + Press x 25
Rosalita x 20
4 count bicycle + 4 count heels to heaven = 1. 6 count total
Russian Twist x 10 with bell.
Mosey back to lot
We arrive early.
10 burpees on your own
Moleskin
This was YHC’s FTQ at Foxhole and his first workout since Oct 4th so he thought we’d do something fun. Burpees are fun! Don’t think the PAX knew i had actually planned for 100. Maybe next time. Catch me if you can was tough this morning following the burpee spectacular. YHC was cadence counting like a champ during Mary but couldn’t hear the PAX sounding off the count and threatened to keep going if he didn’t know what number we were on. Next exercise was golden! Today was a beast and chatter was minimal, unless you count back-chatter. Ask MarketTimer how it felt to be sandwiched for that one. YHC was still out of breath in the Name-o-rama recording!
Announcements
- MarketTimer announced the arrival of 2.0 #2 for November 9th. Not sure he will make Strike City on the 10th.
- More news on the Joe Davis Resolution Run on January 4th, 2014. This will be a Convergence for F3 starting at 7am, followed by a coffeeteria and then the 5k run at 9am (Double Down). This is good opportunity to support one of our own and also supports a great cause. Be on the lookout for an email/flyer on how to register coming soon.
No Mudding, No Running, Still Painful
14 PAX showed up at The Matrix to celebrate Christopher Columbus swindling the Queen of Spain out of a boat some 521 years ago. After Saturday’s Mud Run YHC kept this one clean and with limited running – save for an Indian Run to honor the locals Columbus found when he arrived.
The Thang:
- SSH x25
- Squats x25
- IW x25
- Merkins x25
- Burpees x10
Mosey to playground:
- Pull Up’s x10
- Carolina Dry Docks x20
- Dips x30
- Plankorama
- Repeat
Turkish Indian Run – guy in the back carries the KB. Drops for 1 turkish get up. Hands off bell to last guy and runs to front.
Grab a partner and head to the wall.
- P1: Sit on the wall, P2: Merkins. 200 Merkins per team, one man must be on the wall at all times. Rotate as needed.
- P1: Forearm plank, P2: Lunges. 200 Lunges per team, one man in the plank at all times. Rotate as needed.
- P1: Balls to wall, P2: Burpees. 50 Burpees per team, one man balls to the wall at all times, Rotate as needed.
Solid effort and teamwork here, PAX was very quiet and very gassed.
Mosey to parking lot for Mary
- LBC x25
- Flutter x25
- Dolly x25
- Russian twist x9 – YHC form and count fell apart on this one
- Burpee’s x10 OYO to round out the morning
Moleskin:
Was good to see the PAX pushing hard to failure on the combination of static and dynamic exercises. The combination of the lunges and forearm planks was a far bigger leg burn than YHC anticipated. Good times.
Announcements:
Fraggle: Billy Graham celebrates his 95th birthday with a televised special on Nov. 7.
Thanks for taking us out Salt Lick
-Alf
LEX brought Kryptonite aka Coupons
36 Pax posted without a shovel Flag today. With many of the Pax at the Mud Run it provided an opportunity for the rest of us to converge at The Rock. There was a double feature in the works for the boys who turned out this morning with Runstopper and Lex Luthor on the one and twos.
The Thang:
Lex Q’s first half
Warmup – included a light mosey to the soccer field
- SSH x25
- Mirkens x15
- SSH x25
Herschel Walker
- Round 1 – LBC x25 / Mirken x10 / Sprint to first soccer goal
- Round 2 – LBC x25 / Mirken x10 / Sprint to second soccer goal
- Round 3 – LBC x25 / Mirken x10 / Sprint to third soccer goal
- Round 4 – LBC x25 / Mirken x10 / Sprint to fourth and last soccer goal
Tabata 2 Sets with 20 Sec on and 10 sec break
- Round 1 – Squat / Lung / Squat Jump / Lung Jump
- Round 2 – Mirkens / Diamond Mirkens / Burpee / Burpee
Sand Bag Relay (Lex didn’t have enough sand bags so had to raid the garage for anything and everything that weighed over 25lbs and we ended up with an assortment of sand bags, 25lb plates and a kettle bell) The pax broke into 9 groups and went to work on a relay race.
- Round 1 – Sprint to first soccer goal / rest of relay team 10x Mirkens while they waited
- Round 2 – Sprint to second soccer goal / rest of relay team 10x Mirkens while they wait
- Round 3 – Sprint to third soccer goal / rest of relay team 10x Mirkens while they wait
Runstopper Q’s second half
Mosey to parking – Line up two deep, facing the Stopper
JACK WEBB – ON THE PAVEMENT
- mirken x1/arm raise 4x; mirken x2/arm raise x8 continue until 10 mirkens; 50 arm raises
Head over to the Kitty Litter, form two groups facing each other at opposite ends of the two Sand Vollyball courts.
For 3 rounds of the below:
- Bear Crawl (one way)
- Crab Walk (one way)
- Wounded Bear (Right leg up; Switch legs at half way point) (one way) x3
- Lunge (one way)
- Partner up and Wheel Barrow (one way; switch and return)
JACK WEBB – in the Kitty Litter
- Burpee x1/ Squat 4x; Burpee x2/Squat x8 continue until 5 Burpees/20 Squats
#SMOKE
Moleskine:Great work by the pax yesterday morning. It was a good opportunity for the folks who did not make the Mud Run to get together and revel in a good old fashioned beat down. Great opportunity to welcome some new FNG’s – “9 Speed” ‘ – who was appropriately named after riding his 9 Speed to and from the workout, “Water Boy” – who made Bobby Boucher proud and “Shoeless Joe Jackson” – who was so tough that he finished the workout sans shoes. There were some shaky arms in the ball of man after Jack Webb made an appearance. Few will forget the JWs based on their arms and knees (asphalt is no fun)- thanks Runstopper. After today’s beatdown there were a couple of folks calling you Heartstopper.