27 men gathered around the shovel flag in Area 51.
The Thang
Warmup
SSH x 22, Imperial Walker x 16, Merkins x 13, Turkish Getup x 10, Mountain Climber x 20, Peter Parker x 10, Seal Jacks x 10Mosey to the wall
Peoples Chair 90 secs
Decline Merkins x 15
Peoples Chair 60 secs
Decline Merkins x 20 (15 turned out to be too easy)
At Joker’s insistence, one more round of Peoples Chair 60 secs
PlankMosey to trailhead
Group 1: 7 Burpees while Group 2 runs trail
Flapjack
Rinse and Repeat with 10 Spartan Burpees
Plank it up
Jog down to the fields while every 10-15 yards jumping up and doing a “header”.
Split up into two groups and got down in bows and toes and did the Cacalaci Railroad (hop).
Lunge walk over to where the cones were and did suicide sprints (5,10,15yrds) while the other group did merkins.
Rinse and repeat.
Split up w a partner and did a wheelbarrow race for 15 yards while the other group did little baby crunches and then flip flop.
Lunge walk about 30 yards and then staying in 2 groups did the Cacalaci railroad in the plank position (crawl)
Run over to rock pile for everyone to get a rock.
Two circles, seated position, passed the rocks around the circle for 60 seconds and then went the other way.
We then did the Lougaines x15 with the rocks
Little baby crunches x15 w rocksDrop the rocks and run to playground.
10 pull-ups
20 push-ups
20 dips
20 squatsRinse and repeat for the final 8 min.
Moleskin
– So, Short Sale shows up at 0701 for his first Q at Area 51! No worries though, as he emerged from his car and immediately launched into a SSH.
-Header, as you may know, is a soccer coach/player… hence his nickname. He found a creative way to incorporate headers into our workout… and watching the PAX lurch into running headers – in unison – was a scary sight.
21 Pax posted in the Gloom to make a downPAINment on the day and participate in Stage Coach’s virgo Q.
Stage Coach Lead:
Warmups:
Jog around parking lot over to soccer fields
Serpentine the length of field x 2 (down and back) – jog fwd, karaoke sideways, backpedal bkwd
COP:
SSH x 25
Seal Jacks x 25
1 legged Burpees 5R/5L
Jack Webb’s (Merkin and air military press combo) x 10 sets (55 of each)
THANG:
Open the gate – 1/3 field
Close the gate – 1/3 field
Lunge walk – 1/3 field
Jog back to starting point
Partner up:
Partner A – Rapid line hopping
Partner B – Suicide sprint
Flapjacks
Elevens – Diamond merkins, Dying cockroaches (yes, that’s 55 of each!)
Partner A – Stationary lunge jumps
Partner B – Suicide sprint
Flapjacks
South Cakilacky Railroad – 2 teams; 1st time practice, 2nd time race (losing team 5 burpees)
Pass the baton to Mall Cop:
Jog from soccer pitches to baseball field with lunge walks in between.
Line up along left outfield foul line, 10 burpees, run to center field, 10 burpees, run to right field foul line 10 burpees. Plank it up when done.
Rinse and repeat for more burpees and sprints from right field to left field.
Mosey to Entrance 4 hill for: 5 burpees, run down hill, run back up, run down hill, bear crawl up, 5 burpees, then perform squats (not planks) while we wait.
Audible by Ray Charles to run to 10 ft boulder for Rock climbs with all pax working together to go up and over.
Mosey back to baseball out field for 6 MOM:
First Exercise is, 5 Burpees!
Flutter x 15, Rosalita x 15, LBC to right x 15, LBC to left x 15, Peter Parker
Last Exercise is, 10 Burpees!
Short Indian Run back to the shovel flag. (audible by Donkee Kong)
COT
Moleskin:
T-Claps to Stage Coach for his first Q! His energy, enthusiasm, and counting in cadence was awesome as he is a natural Q. Well done Brother, hope to see you Qing on a regular basis. Even though Stage Coach debuted as Q, his 2.0 (Rickshaw) left him in a trail of dust.
T-Claps to the Ruck crew who posted today (Donkey Kong, Stone Cold, & Dora) as this was not a Ruck friendly workout. I hope the back of your heads aren’t too bruised from all the Burpees.
Speaking of Burpees, YHC was on a mission today to make sure we performed 100! I had visions of the Ghost of Christmas McGee’s past post, as everyone knows he loves his 100 Burpees. It just sounded like a fun way to suffer in this mornings Gloom. T-Claps as Runstopper set the pace for the sprints and Burpees, as usual.
Nice audible by Ray Charles to climb the rock at #TheRock. It is always a great exercise for the Pax to work together in team work, and its a lot of fun! Donkey Kong, nice audible on the Indian Run, sorry we didn’t have a longer run to get back for the COT.
YHC heard plenty of rumbling from PAX… During Stage Coach’s half, something like did someone pee in his cereal??? And for YHC’s half, No more Burpees Mall Cop! What’s gotten into you? We hope everyone got their money’s worth today as YHC is spent.
5 Santas and 2 Elves set out on a cheery December morning to carry presents through the woods, GoRuck style.
The Thang
The 5:15ers did 5 miles. American Flag. Rucks with bricks for those who felt like Santa Claus. Gift wrapped bricks for the elves.
The 5:30 North Polers did 3.5 miles similarly.
Moleskin
I don’t think The Drill or Ray Charles check their twitter account, as they did not know what they were getting into this morning. Alas, 4 pounds of brick and a slower pace are a small price to pay for some increased fellowship on the trail. Thanks for induldging us guys.
There is some power and pride in getting out there with weight in tow and the American Flag leading the way. We were a band of brothers out there this morning.
Thankfully, that third GoRuck team is now official, so Donkey Kong can join us with a real purpose. You will not be disappointed.
A strong effort by all this morning. Running in Formation,Pacing and Head Counting were all practiced out there. Feel free to come out and join us over the next few weeks. Go Ruck training is in full effect across F3 Nation. Come out and find out what all the fun is about (Ruck or Not).
Aye! 38 Pax posted for Death Valley this AM. The April-esque weather was great to play in.
The Thang
Sprint to football field
COP
Merkins x 10
Merkins x 10 (QIC counting snafu caused redo)
SSH x 25
LBC x 15
– Jog to track
Progressive 400s
4 x 400 with each lap faster than previous
Plank until everyone finished
– Jog to end zone
Redzone Suicide
Split into two groups
Group 1 does suicides
– End zone to 5 yard and back
– End zone to 10 yard and back
– End zone to 20 yard and back
Group 2 does the following until Group 1 finishes suicides
– Cycle 1 – mountain climbers
– Cycle 2 – dive bomb merkins
– Cycle 3 – spartan burpees
Each group switches after each cycle
– Jog to baseball field
Suicide Squeeze
Stay in two groups from Redzone
Group 1 first, Group 2 follows when G1 leaves 1B
Sprint Home to 1B – squats x 10
Side shuffle to 2B – merkins x 10
Side shuffle to 3B – SSH x 10
Jog to Home – burpees x 5
Home to foul pole suicide
Rinse and Repeat
– Jog to CF
3 MOM
Dolly x 15 with 5 slow count
LBC x 20
Dolly x 5 very slow count
Bicycle x 15
– Jog to base of hill
Jacob’s(?) Ladder
QIC uncertain of true definition of Jacobs Ladder hence the ?
Stay with groups from before
G1 runs hill repeats with increasing merkins at top
– resulting in 5 repeats and 15 merkins
G2 does LBCs until G1 finishes
COT
Moleskin
– Great effort by the pax this AM. As a first time Q, I wanted to keep everyone moving and I think mission was accomplished. Tclaps to Tiger Rag for all his help
– Welcome to FNG Virgo, a headlock by Worldwide Leader. Hope you enjoyed it Virgo and will be back again.
– Please keep Callaway(Alex Browning) and family in your prayers on the loss of his mother. Details below:
Visitation
Wednesday Dec 5 from 6-8PM
Hankins and Whittington Funeral Service
1111 East Blvd
Charlotte 28203
Memorial Service
Thursday Dec 6 at 2PM
Church at Charlotte
2500 Carmel Road
Charlotte 28226
– Several pax were donning rucks in preparation for GORUCK.
– 49er looked strong on the 1 mile run with his ruck. Tiger Rag noted that he might be a few bricks shy of a full load. Just sayin’….
– Thin Crust apparently didn’t get enough running during the workout as he was observed hitting the track for a bonus mile post workout. Nice work brother.
19 men gathered in the gloom [lilteraly] for The Matrix.
The Thang
Run around field
Side straddle hop 20x
Squat 20x
Imperial Walker 20x
Clark Griswold / twist squat jumps 20x
Merkin plank ups 15x
Mtn climber 20x
Jog to field – Interval
1) Bear Crawl
Carolina Dry Dock x10
B-Bear Crawl
Wide merkin x10
Sprint back/
2) Karaoke Right
Squats x20
Karaoke Left
Squats x20
Sprint back / LBC
3) Forward / Backward shuttle run
Indian Run 3 lines
1) Traditional back to the front
2) 5 merkin chaser
3) Zig zag to the front
Run to Wall
1) 1 leg wall squats 15 per
2) Balls to wall push up hold/ push up
3) Peoples chair
Run to Bench on your own
1) Triceps Dips narrow 20x
2) Decline merkins 15x
3) Pull Ups 10
4) Jump ups 20x
1) Triceps Dips Wide 20x
2) Diamond merkin 15x
3) Pull Ups 10
4) Jump ups 20x
Last man max count to fail
Planked roll ups
Abs LBC’s 30
Bicycles 20
Super Man 1 min
Dolly 20
Mason Twist 30
Leg flutter 20
Moleskin
– Triple claps for Cheese Curd on his first Q experience.
– Dora and Salt Lick with strong performances in the planked roll ups [“dive bombers”] to failure contest.
Ten men gathered at McAlpine Elementary School for the Charlotte South mud run qualifier.
The Thang
-Run 1/3 mile to start race
-Do “the loop” ten times, including the following:
Run a quarter mile [approx], then ten burpees; run a quarter mile [approx], then move through three obstacles — 1) walk the plank down handrails, 2) climb over the four “legs” of the spider playground apparatus, and 3) do five pull ups. Rinse/wash/repeat a total of ten times. As a counting mechanism, performed 1 merkin at the end of the first loop, 2 at the end of the second loop… up to ten at the completion of the final loop.
Total distance convered was 5.05 miles. Performed 100 burpees [at least], 50 pull ups and 55 merkins. For any obstacles that could not be completed, a ten burpee penalty was assessed.
Moleskin
YHC takes credit for a bland course that lacked in creativity, but delivered in terms of O2 deprivation. The half mile “loop” included a hill that delivered its justice in a slow, painful dose.
In the pre-race gloom YHC explained the course as a “loop”, which thoroughly confused the PAX as it was really an out-and-back course that we did ten times. #misdirection. The mail box was our mid-way point, and a reminder that it was time for more burpees.
Mall Cop enjoyed a holiday work party on Friday night, only the pay the price on Saturday morning. No merlot was spilled, but YHC achieved a “contact buzz” simply by smelling the vapors emitting from Mall Cop’s pores.
Rumor has it that a ten-point spotted the men in the gloom and ran for cover.
17 men gathered in the Area 51 gloom.
The Thang
Run to lower field
– Side straddle hop
– Imperial walker
Run a lap around lower field
– Squats
– LBCs
Run lap
– Shoulder warmup
– Merkin/overhead press 1-10
Run lap
– TR thrust
– Jump lunge
Run lap
– TR thrust
– Scissor crunch
Run lap
– Merkin/overhead press 10-1
Field work
-Back peddle/high knees
-Karaoke down and back
-Bear crawl/frog jump
-Walking lunge
Run to upper playground
-10 pull-ups
-20 incline merkins
-30 dips
-30 jump squats
-400 M run
-10 pull-ups
-20 incline merkins
-30 dips
-30 jump squats
Run to wall
-1:30 on the wall
-20 decline merkins
-Set *3
Run around track
Ab work
Cross over
Dolly
Scissor
LBC
20 strong gathered in the shadows of Calvary Chuch this chilly first day of December! Far Side started the pain with a
COP
SSH x 30
Imperial Walker x 20
Mountain climber x 20
Merkin x 15
LBC x 20
Squat x 20
Indian run around soccer fields
Tabata circle squats
20 seconds as hard as you can go, 10 second rest – repeat 8 times
Lap around the field
Tabata circle – rotate between merkins and berpies
20 seconds as hard as you can go, 10 second rest – repeat 8 times
LBC x 20
Second half of #painment came from Run Stopper:
Bench Work – own count
REPEAT 3 TIMES…
Jog to Playground- split up into 3 groups – Attack Tree Stations
REPEAT 2 TIMES…
Jog to K-9
REPEAT 3 TIMES…
MoleSkin — since im not as verbose of some of my other F3 QICs I didn’t want to go without posting something here so here goes:
7 pax ventured out into the Cold Gloom for a straight 4 or 6 miles this morning
The Thang:
6 miles for some. 4 for others. About 5 for Ray Charles.
Moleskin:
Today was supposed to be a time trial day, but I know at least YHC was too cold and stiff to completely push my limits. On the other hand, Ray Charles has consistantly been out pushing his limits. I’m sure he gets stronger every week!
Bratwurst has always been fast I suspect. 2:51 in the Marine Corp Marathon. That’s a 6:35 minute mile for 26 miles for those of you mentally challenged. And that’s fast for those of you that have never been out on the trail timing yourself.
All the animals out on the greenway must now be hibernating as they’ve all disappeared the last few weeks. We did all get to run under the freight train heading into Charlotte at about 5:45.
Next month at the Devil’s Turn we all get to play Santa and his Elves, GoRuck style. We’ll give you a taste of the challenge whether or not you had the guts to actually commit to the real thing.
25 PAX posted this morning. Clearly they didn’t know that YHC (Short Sale) was posted for his inaugural run as QIC. Thanks for your support men.
THE THANG:
Warm-up
· Jog to lower football field
· SSH x 20
· Imperial Walkers x 20
· Merkins x 20
· Mountain climbers x 20
· Some exercise the QIC can’t remember
Partner Mini-Murph
· 10 Merkins
· 20 LBC’s
· 20 Squats
· 1 lap around track – staying with your partner
Rinse & Repeat x3
· Jog to bathroom building
· Peoples Chair 90 sec
· Merkins x20
· Peoples Chair 60 secs
· Merkins x20 (I think)
· Peoples Chair x60
Jog to baseball fields & divide into two groups
· First group Dips x20
· Second group Australian (supine) Pull-ups x15
· Rotate
· Rinse & Repeat
Jog to bottom of hill and find partner from the mini-murph
· Partner Carries up the Hill
· Rinse & Repeat
Jog to parking lot for 10 MOM
· LBC
· Slow Count Flutter
· Bicycle
· Dolly
· Rosalita in Spanish
· Merkins x20
· Burpees x5
COT for 30 seconds of more burpees
Moleskin
Plenty of headlamps kept the Pax running in the right direction this morning. YHC heard lots of heavy breathing at the end of the Partner Mini-Murph and lots of “ughs” during the Peoples’ Chair – mission accomplished.
While the railings for the Australian pull-ups were too low to the ground for full-range of motion for most of the PAX, Header reminded YHC that those who are more vertically challenged found the railing height quite suitable. YHC was scolded by one member of the PAX after the workout for not announcing that the PAX should have picked partners of similar size which would have come in handy during the Partner Carries. YHC did notice that Wanker and Header were struggling a little with their partner choices as they each made their way up the hill.
Triple claps to our 2 site FNG’s: Field of Dreams and Stagecoach. Stagecoach ran a lengthy and detailed cost/benefit analysis in Excel and determined that a workout at Death Valley is more advantageous than working out with his personal trainer in a room full of ferns and Muzak.