13 of the CLT-South faithful showed up for the weekly Saturday downpainment at Area 51 with Abacus and Young Love as co-Q’s.
1st Half QIC: Abacus
Short warm-up jog to the soccer fields
COP (all in cadence)
–SSH x 25
–Imperial Walker x 25
–Squat x 25
–Merkins x 20
Mosey to the Track for a little Field Work
–Karaoke Right, 10 Burpees, Sprint Back – Plank until pax is done
–Karaoke Left, 10 Burpees, Sprint Back – Plank it up
–Backwards run, 10 Turkish Get-ups w left hand up, Sprint Back – Plank it up
–High Knees, 10 Turkish Get-ups w right hand up, Sprint Back – Plank it up
A little Jack Webb
Goruck favorite with 1-7 Merkins, 4-28 (increments of 4) Air Presses
Mosey to back playground
–Round 1 – 3 Stations Round 2 – 3 stations
—–LBCs x 25 Pull-up’s x 10
—–Step-ups (10xL, 10xR) Step-ups (10xL, 10xR)
—–Jump-ups x 20 Jumping Lunges (10xL, 10xR)
Mosey to back of school & grab some wall
–People’s Chair (60 sec)
–Wide-arm Merkins x 15
2nd Half QIC: Young Love
–People’s Chair (90 sec)
–20 Diamond Merkins
Mosey to field behind School for 6MOM
–LBC x 25
–Dolly x 25 (Hold ’em)
–Rosalita x 25 (en Espanol)
–Flutter x 20
–Superman (30 sec w spotty singing)
Fast mosey to Rock Pile
Pick a pet rock and buddy up for a Rock Combine
–Round 1 (Partner A plays with Rock while Parnter B sprints to soccer goal and back. Flapjack. x3)
—–Squat w Rock
—–Overhead Press
–Round 2 (Same format, just switch up exercise)
—–Staggered-arm merkins on the rock
Plankorama
800 yard run and plank it up until Pax arrive home
COT
Moleskin:
-Jordache looking strong on sprints. Must have been change from retro denim jeans to shorts
-Not much chatter during the Rock Combine, although might have heard a little bit of grumbling
-Lobster Roll led the way on 800 yard run, looking like he was ready for 30 minutes of OT
-Nice prayer by Monkey Joe to close it out and send everyone off on their busy weekends
The thang:
Jog to the East parking lot for warmup.
30 SSHs
20 Squats
20 Merkins
10 Burpees
Jog to the rear entrance.
Lunge walk up the ramp, Bear crawl back to the steps, 10 Burpees (3x)
Jog to the front picnic tables
11s with dips and step ups.
10 Burpees
Jog to the back parking lot for some Mary
Dolly x 30 HOLD
Rosalitta x 25 HOLD
LBCs x 25
Slow High Flutter x 20 HOLD
Wide Arm Merkins x 15
You guessed it! 10 Burpees
Jog to the practice field.
Partner carries down, wheel barrow back.
Bear Crawl down, Crab walk back.
Team Relays down and back. Losers do?????? 10 Burpees!
Bring it home with
Bicycle x25
15 Merkins
And What? 10 Burpees……
Moleskin:
Announcements:
9 souls ventured forth into the frozen greenway to run somewhere between 4 and 6 miles.
The Thang:
5:15 Gazelles (Stone Cold, Bratwurst, and Purple Haze) went 6.
5:15 Turtles (Mall Cop, Skywalker – slow and steady can still win the race!)
5:30 Building (The Shore, Frost Bite, Abacus, Chum)
Moleskin:
Much of the talk this morning centered around the closing of our greenway entrance of Sardis Road. In true government fashion, what was originially billed as a project to start at the beginning of 2013, now is slated to start in “late” 2013. More delays to come I’m sure.
Might this be the last of the sub-freezing temperatures? We’ll be complaining of the heat before we know it.
COT prayers were sent out to many of our family and friends (Joker and Ray Charles among you) who are sick or ailing. There always seems to be much/many for the Lord to look after.
Spartan Sprint and Mudrun are fast approaching. The rest of you better start running soon!
A new PAX record was set at Death Valley as 49 PAX got after it this morning. Salt Lick and Stagecoach were happy to deliver the morning beat down.
WARMUP:
Split into two groups: group 1 – Salt Lick is your Q to start, group 2 – Stagecoach is your Q. Flapjacks half way thru.
Salt Lick’s QIC:
Hit the trail over to Davie Park for a mini-Murph (Runstopper helped make sure that the group didn’t miss the bridge this week):
Extra credit:
Stagecoach:
“Ring of Fire”
PAX forms 2 circles (about a dozen men in each) and gets a number assigned. When your number is called, sprint around your circle and return to your spot, then lead PAX in your number for assigned exercise. Repeat until all members of the PAX have gone through. Follow the sets below.
Example: PAX does Bear Crawl in a circle until #1 is called, #1 runs around circle, returns to spot and leads PAX in 1 Merkin, PAX continues Bear Crawl until another number is called.
Extra credit:
Entire group came back together for COT
Moleskin:
Announcements:
Monkey Joe, a furry purple monkey, lived on a secret island named Coco-nutty Island. All of the monkeys on the island were different colors and some even had stripes. Monkey Joe was a very active and healthy monkey who surfed ocean waves, climbed the coconut trees and skateboarded on slate rock.
20 dedicated F3 brothers got out of the fartsack even with the pouring down rain to see what the Skunk had in store for this morning.
The Thang:
Warm up- SSH x 49, Imperial Walker x 49, Good Morning x 10
Stack em and follow MJ to the church parking lot.
Form two groups (outer loop runner, inner loop runners)
Run around the church (4/10th of a mile) x 3
After each lap, complete exercise as follows:
1. Two handed KB swings x 49
2. Merkins x 49
3. Goblet squats x 49
4. KB curls x 49
Plank-a-rama til others are done
Parking lot suicides!
Mary (#’s may be off):
Dolly x 25 (hold em)
Mason Twist x 15
Flutter x 20
LBC x 20
Louganis x 10
Back to home base (stack em) for COT
Moleskin:
T-Claps to Monkey Joe for his first Q. Great job leading us brother. We’ll harrass you a little with the cadence but it’s all in good fun and encouragement. Thanks for stepping up. Everyone is encouraged to Q, just speak up if you would like to lead.
Monkey Joe’s counts were a 49 theme..not sure why other than mocking 49er who fartsacked!
Tiger Rag’s rain hat….Indiana Jones or the Gordon Fisherman? You decide
T-Claps for FNG Dean’s List EH’d by Bulldog to join us over his spring break. The boy (yes, he’s 24) just lost 80 lbs in last six months and got accepted into school again! Good job there brother! Look for him tomorrow at Death Valley.
Welcome Mr. Munch (FNG) who was EH’d by his lead singer, Chuck E. Cheese. #keyboard?
Dolphin was loving the rain and the running, fish in water this am…Strong!
SnowFlake ventured to the Southland to join us today. Welcome to Skunk Works, tell others. We love visitors.
Stonehenge converges at the Rock this Saturday.
(Posted on behalf of Crab Cake).
25 brothers pulled into The Matrix that included 1 FNG (That Guy) for a Monday morning downPAINment. Due to the hour loss of sleep and O2 deprivation I could not remember everyone’s name. That’s my story and I’m sticking to it.
Jog to the lower parking lot for warm-up.
SSH x25 in cadence
IW x25 in cadence
LBC x25 in cadence
Merkins x25 on your own
Jog to the pitch, look 4 cones
Partner carry squats
5 squats 1st cone; 5 squats 2nd cone; switch; partner 5 squats 3rd cone; 5 squats 4th cone
Repeat on the way back with 4 squats at each cone; then 3, 2, 1 and plank to all done.
Heard a lot of grunts and moans. This one seemed to be a crowd pleaser.
Cones are fun so let’s do a Merkin/LBC suicide ladder
1st cone 5 merkins, back to start 5 LBC; 2nd cone 10 merkins, back to start 10 merkins then 15, then 20. Before going down the ladder make sure you hit the 20 twice, then 15, 10, 5 and plank when done.
Hey there’s a playground, let’s jog to it
3 groups: 1) hanging knee up 2) dips 3) backwards jog up/back length of parking lot
Move to wall for peoples chair 90 sec. Inchworm merkin to sidewalk. Another crowd pleaser.
Rinse/repeat cycle with forward run and then back to wall for 90 sec peoples chair, balls to wall for 30 sec, 60 sec peoples chair and lunge to sidewalk.
Look we still have time left, another cycle with forward run, dips and high knee ups.
Circle up for MOM
Oblique LBC to the right x25 then left x25 in cadence
Dolly x25 in cadence (hold em)
Rosalita x25 in cadence (Thanks all for the Spanish lesson.)
Superman (Harmony. We sound great at 6:15AM)
MOLESKIN
Strong showing by all brothers at The Matrix. Always trying to mix it up and try new things. Thanks for allowing me to use you as my test subjects and thanks for allowing me to lead each of you in today’s gloom. It’s an adrenalin rush and anyone who has not led, step up and take the reigns. You won’t want to let them go.
Far Side trying to hijack the Q for some stoppage time burpees…rebuffed with extreme prejudice.
Zip-A-Dee (#Loudcounter) sporting the #FrogFace. Guess he got tired of picking food out of that Old Testament style beard.
Welcome to FNG That Guy, another FH Ute Pastor joining the Pax.
If you haven’t already done so, sign up for the Spartan Sprint, March 23 and 24th.
Eight strong men posted at South Charlotte Middle School for today’s installment of Base Camp
The Thang –
Jog from parking lot to baseball field
1 burpee
SSH x10
2 burpees
IW x12
3 burpees
Low, slow squat x15
4 burpees
Lunge x10
5 burpees
merkin x10
Jog to football field
Line up at endzone – stations at 25 yard line/50/25 and opposite endzone. Repeat 6x with the following:
Merkin x5
LBC x10
Squat x15
Lunge x10
wide arm merkin x5
dolly x10
Mini JW:
1 merkin to 2 arm press to 6 merkin and 12 arm press and back down
Jog to restroom bldg
1 min wall sit x2
Jog to baseball benchs. Lap around outside of baseball field with pain station:
15 dips, burpees x3 at top of hill, 5 squat jumps, decline merkins x10 on rail. Rinse/repeat
Jog to parking lot
High dolly x10 – hold ’em
flutter x10 – hold ’em
Naked moleskin –
Excellent work from the new guys – Spielberg and Furley. Keep at it!
Moans from the PAX when the Jack Webb was announced – Smash: “it only looks easy!”
Nice adaptation from Skywalker and Strange Brew on some of the exercises while they are still recovering from injury.
Callaway
Posted on behalf of Haggis
14 Pax braved the new start time of 0600 for their daily downPAINment to start the weekend. We wanted to go heavy, but we had no weights available. We each were able to find 160 – 200lbs of extra resistance for some of the exercises….
The Thang:;
Jog to first parking lot
COP
– SSH x 25
– Imperial Walker x 25
– Merkin x 30
Jog to Lake Ledge
– 12 decline merkins – slow with max form
– 12 dips with one raised leg – slow with max form
– Jog one lap around lake.
Rinse and repeat
Jog to pull up station. Partner up.
– 10 squats with partner on back
– 10 merkins with partner legs on back
– 10 pull ups with partner assist as necessary – ALL the way down, ALL the the way up!
Rinse and repeat.
Jog to road.
Indian run 1/3 mile over bridge to Mary’s favorite parking lot.
6MOM
– Flutter x 25
– Dolly x 25
– Heels to Heaven x 25
– Flutter x 25
– 1 minute ab stretch on elbows and toes
Jog back to another parking lot
– 20 merkins, 50 yard sprint, 20 merkins, 50 yard sprint
– 20 squats, 50 yard sprint, 20 squats, 50 yard sprint
– 20 mountain climber, 50 yard sprint, 20 mountain climber, 50 yard sprint
Relay race. Two teams, 35 yard sprint and return for each man.
– Winning team 5 burpees, losing team 8 burpees
Jog to lake.
– Sprint race around lake for some, recovery time for others. Approx 1/3 mile.
Jog back to start point.
3 minutes left…
3MOM
Knee Ups x 2525 i
Merkin/Burpee Lader up to 6
Moleskin:
– Toughest exercise was probably the merkins with extra wieght of partners feet on your back.
– Mary was in a bad mood this morning and decided to punish us by not allowing any breaks through the whole session.
– Frehley’s Comet brought along a suitor for his daughter who now goes by the name of “Dirty Jersey”.
– Dolphin was missed by all… but nobody missed the uphill bearcrawl/merkin combo that he came up with last week
Announcements
– Remember Stonehenge is taking a field trip to The Rock next week. Workout starts at 0700 at Calvary Church.
17 men gathered on the Gloom of Area 51 for the weekly downpainment.
Warm up
Little Baby Indian Run Soccer field to lower field
Little baby Indian Run to front Playground
5 MoM
Second Half QIC Change-up (Abacus)
Burpee Suicides
Mosey to front playground for 3 pain stations
Mosey to the Nature Trail
Mosey to the back playground for 3 pain stations
Mosey to the front of school for People’s Chair
Mosey back to start for final round of 20 merkins and COT
Moleskin: Strong work by all this a.m.
Matlock brought his by his bouncing baby sandbag to join the fun. Consisting of mostly duct tape, a strap and weighing in at a healthy 30 – 40lbs, it was a welcome addition to this a.m.’s Indian run. The “Baby” was picked up, handed over and dropped off many times without without complaining once.
T- Claps to Jordache who pushed through the pain and past the point of muscle failure several times throughout the workout. Strong work brother!
Welcome Mike “Dirty Bird” Kessler to the PAX.
Announcements: New Friday workout at Charlotte Catholic, Centurion, started 3/8 with 38 in attendance. Spartan Sprint is scheduled weekend of 3/23-3/24. CLT South Saturday workouts to go as planned unless otherwise noted.
The shovel flag was firmly planted in the thawed turf, and 27 hearty fellows made the Saturday morning assault on The Rock.
The Thang:
Stagecoach QIC:
Grab the shovel flag and jog across parking lot, along Rea Rd and the pax made a flanking maneuver on North Face.
Stagecoach then his 2.0 Rickshaw hoisting Old Glory
COP utilizing North Face
Run/climb to top of NF and run/walk/slide to bottom of NF between each of following exercises:
Bottom of NF:
SSH x25
Mountain Climbers x 20 & Hold Plank
Donkey Kicks x 20
Top of NF:
IW x 25
Slow Squats x 15
Burpees x 10
Mosey to field
South Cackilacky RR – 2 teams
Rinse & Repeat – Repeat was a race
Winning team = 10 burpees
Losing team = 5 burpees…..WHAT?
Partner up & stay with partner for Merkin Starfish:
20 Regular
20 Wide Arm
20 Diamonds
20 1-Legged (10R/10L)
20 Decline Merkins w/feet on planking partner
10 burpees to finish in center
Hops QIC:
15 Minutes of “Hands of Time” (apologies to Girardi as I probably bludgeoned this but R&D’d the idea from yesterday’s Armor Backblast).
5 Burpees at each 1/4 Hour
20 Rockhoppers at all other points on the cursed clock
5 Burpees at center of clock between each point on the cursed clock, 1/2 way through YHC audibled to 10 LBC’s #shamelessaudible
7 2/3 Minutes of Mary
Low Flutter x 13
Freddy Mercury x 13
CCV x 13R, flapjack, CCV x 13L (shout out to Longhorn – still a crowd pleaser)
Rosalita x 13
Protractor
Superman
Butterflies x 13
Jog back to parking lot led by Sickle and then Skywalker hoisting Old Glory
Merkins x 10 to finish
COT
Moleskin:
Early mumblechattering when Stagecoach incorporated North Face in warmups/COP…painful! Stagecoach also was led astray by YHC and led to the creative flanking maneuver to get to NF #needmorerecon …but yet – was good training for Spartan and MudRun – Aye! Purple Haze was flying up North Face – T-claps brother.
Great to have Skywalker and Ray Charles with us – get well soon….YHC claims Skywalker, despite the busted paw, could still do elbow planks! Strong effort. Courageous Post by both of you. Skywalker must have been somewhat O2-deprived as he reverted to his former moniker of Short Sale during name-a-rama. #WhoamI?
The merkin starfish was painful, nevertheless, Pretty Boy QB and Byron were out front setting the pace. T-claps to that tandem!
Hands of Time produced more mumblechattering…and a necessary and unashamed audible to LBCs from Burpees in the middle was called by YHC at the midway point.
The cursed clock of Hands of Time was, however, somewhat appropriate as we spring ahead tonight. Don’t forget…lest you’re late for 3rd F activities tomorrow and/or 1st F workouts on Monday. Aye!
Great to have 2 FNGs with us. Look forward to having La-Z-Boy and Sweetness with us again. Good work fellas.
Had to give some grief to the Tarheel fans among the pax during protractor #mathchallenged? But having done that, YHC is pulling hard for the Tarheels tonight with my co-Q Stagecoach (UNC alum).
Great 2nd F turnout at Coffeteria.
Have a good weekend men, and we’ll see you in the weekday gloom.