Charlotte South’s July 4th Convergence Workout
When: July 4th 0700-0800
Where: South Charlotte Middle School (no headlamps needed – Aye!)
QIC’s: Tiger Rag, Joker, & Skywalker
Join us for a special convergence workout to celebrate our nation’s Independence Day. Let’s see if we can get 100 of the Charlotte South Pax. We will split up into 3 groups and rotate amongst the QIC’s for an extra dose of #downPainment.
Coffeeteria to follow immediately after at the Starbucks in Piper Glen Village
May the “Schwarz” be with you!
23 PAX arrived at The Maul for a little mid-week downPAINment. As it was my first Q, we got to it right away… Didn’t want to run out of time for all the excitement I had planned.
The Thang:
Jog to parking lot in front of movie theatre for COP;
SSH x 25
Mnt. Climbers x 20
Imperial Walker x 25
Slow Squat x 15
Mosey over to Firebirds for a circuit exercise;
Decline Merkins x 15
Sit Squats x 15
Run to end of parking lot -> 10 Burpees -> Run back
Repeat Circuit 3 times.
Indian Run behind HT and Target building;
Butt Kicks to speed bump – 10 Merkins
High Knees to speed bump – 10 Merkins
Bounds to speed bump – 10 Merkins
Repeat -> Run to end of lot.
Partner up;
Partner #1 runs up hill and back while Partner #2 does LBCs, Flapjack until 100 reps are completed
Partner #1 runs up hill and back while Partner #2 does Carolina Dry Docks, Flapjack until 100 reps are completed
Partner #1 runs up hill and back while Partner #2 does Merkins, Flapjack until 75 reps are completed
Fartlek/Mosey back to Theatre;
Fartlek – 30 sec normal mosey pace, 10 sec stride out/sprinting pace. Continue until you reach theatre.
Mary;
Mason Twist x 30
Flutter x 20
Wood Chop x 10
A little time was left so we ran a 3 team relay. After last PAX in the group completed relay Jail Break back to launch area.
Moleskin:
A good effort needs to be given to Radar, Dora, and Honeybee for doing the 1.5mile run in (and eventually out). With GORUCK packs. Dora was under the impression that they would be shedding their packs for the workout, however he accepted the challenge hustled through it along side Radar.
Runstopper – We’re “Bounding” not skipping from speed bump to speed bump.
I have to say good hustle by all. The Maul is spread out but everyone picked it up and stuck together. You men worked hard out there.
Announcements:
Change of launch area for Kevlar do to a summer camp. I believe it is Chic fil a @ Arboretum. TR please correct if wrong.
35er
8 men gathered in the not so gloomy gloom to stretch their ligaments, exercise their muscles and break a little sweat. By the time it was all said and done, MISSION ACCOMPLISHED!
The Thang:
Warmup mosey around parking lot, looking for a nice flat spot to circle up.
COP
- SSH x35
- IW x35
- Mountain Climbers x35
- Man-maker Merkin x35
- Slow Squat x35
Mosey to field and circle up for…
- 35 burpees
Stay in circle and dive right in to the Ring of Fire (all PAX rotate counter-clockwise performing called exercise. As and when each person is called out, they sprint around circle while other PAX perform stated exercise. Repeato until all PAX have had chance to sprint.):
- Lunge Walk/Squats
- Bear Crawl/Merkins
150 yard sprint from Ring of Fire to fence, mosey back to ring. Repeat 3x.
Mosey to the Hot Box and grab a bench for…
- 11s: dips/decline merkins
- 20 jump-ups/20 single-leg squats (10 each leg). Repeato.
- Plank-o-rama led by Baracus
Mosey back to the Ring of Fire for special edition Jack Webb
- 1 merkin/5 air presses, ladder to 7 merkin/35 air presses
Stay in circle for a brief bout with Mary:
- LBC x35
- Flutter x35
Mosey to parking lot, jail break to the cars.
Finis
Moleskine:
- Good to see everyone out this morning. Smaller crowd than last week proved to be a good size. Allowed for a bit of 2nd F when not too exhausted from the 1st F.
- Thanks for celebrating my last day as a 35 year old in style. Very glad I wasn’t turning much older as exercises x35 proved strenuous, especially in the warm, moist air.
- Great job pushing through by all the PAX: Monkey Joe hit it hard as he continues his recovery tour; Blue Rhino proved tough as he kept up with the veterans. Hops as always out ahead pushing the pace.
- Especially enjoyed being called out for not sprinting hard enough during the Ring of Fire. I hope you noticed I stepped up the pace the next time around. Well done, though, that’s why we do this in groups, pushing each other to go harder/faster each time.
Announcements:
- Kevlar meeting at Chick-fil-A this Friday (instead of normal CDS location). Same time as usual. Apparently someone wants to be in the front of the line for chicken minis.
- HDHH tonight. 1800-1930 at Vitners.
Rockin around the clock at Death Valley
35 fine chaps awoke early from their slumber to venture into the mysterious place known by many as Death Valley.
THE THANG
Mosey to track with a lap of backwards running, side stepping etc.
Circle of pain
SSH x 20
IW x 20
Peter Parker’s x 10
Parker Peters x 10
MC’s x 10
Burpees x 10
Merkins x 15
Burpees x 9
Diamonds x 10
Burpees x 8
Military merkins x 10
Burpees x 7
Plunge merkins x 10
Burpees x 6
Stagger right x 8
Burpees x 5
Stagger left x 8
Burpees x 4
Wide arms x 10
Burpees x 3
Squats x 10
Burpees x 2
Diamonds x 10
Burpees x 1
To track and get on cone with a number 1-12. QIC called plus or minus a number. Pax were required to sprint to appropriate number on clock and for odd numbers exercise was 10 merkins and for even 10 split jumps.
Partner up with similar speed – mustang, thorobred, or Clydesdale. Partners start on hand number 3 and sprint opposite ways around track to hand number 9. Loser does ten burpees, winner does five. Repeato with diamond merkins. Finish with doing merkins at each cone.
Mosey to gate. Lunge walk up hill.
Five minutes of Mary and then ten more burpees courtesy of audible call by Donkey Kong.
COT.
MOLESKIN
Several of the fast twitch fellas ignored the heads up from QIC about saving some legs for the workout and ran in anyway. Hats off to Header, Sprague, Turkey Leg, Donkey Kong, and Stagecoach for getting in some extra cardio (Dolphin probably ran a half marathon before he arrived!) For the regular Pax they got their dose of both a chest/burpee blast along with a good amount of lung busting sprints throughout the workout.
You know the warm up is tough when seeing our “follickly gifted” Donkey Kong pull off his shirt within the first ten minutes. Only Psycho T had any kind of enthusiasm as we descended down the burpee pyramid. The banter did prevail as we headed into the “rock around the clock” where a little mathematics was involved. That got the lungs opened up for the partner 200 meter races. Guys were flying around the track like Usain Bolt in a bid to avoid the 10 burpee punishment for losing to their partner. Many lads were grabbing their knees at the end of this one pleading for Mary to make an early appearance. There was a question mark over the placement of the cones as losing partners complained that one way around the track was shorter. Header moved the cone to help his cause but still came up a little short as Great Britain won its first sprinting title since Linford “Lunchbox” Christie.
Five minutes of Mary was interesting as Spackler may have actually “spackled” in his shorts with some dodgy noises coming from his direction.
Good work by all today. This was not an easy one. Great seeing Far Side and Dolphin out in the DV gloom again.
James 1:2-3 “Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance. Let perseverance finish its work in you so that you may be mature and complete, not lacking anything.
Some of life’s most sacred truths can be learned only as we walk through our individual storms in life. We all have them. Yet all we ever seem to want is comfort and relief. We demand instant solutions, but what we fail to recognize is that although God can solve all of our problems, instant solutions are not important to Him. What is important to Him is how we respond to our struggles (page 54 – True Measure of a Man)
ANNOUNCEMENTS
Hump Day Happy Hour this evening at 6pm at Vinters Wine Market.
Thursday workouts as scheduled.
Fridays Kevlar workout will meet at Chic Fil A instead of CDS. Hang out after for Chapter 7 of True Measure of a Man book discussion.
Somebody get the Q a watch…..Interminable!
The VSF was planted and 28 pax including 1 FNG mustered for an assault on SkunkWorks. The morning already seemed a bit unorthodox from the start due to the need to park on the Fullwood side of the church. #patterninterrupt Nevertheless, we got after it immediately.
The Thang:
Jog around the lot to COP.
COP:
SSH x 25
IW x 25
Merkins x 13
20 Minute Challenge:
Circuit of 4 exercises repeated for 20 minutes.
5 Burpees
10 Upright Rows w/KB
15 Mtn Climbers
20 Two-handed swings w/KB
Partner Up:
Partner 1 runs ~120 yards while Partner 2 does alternating one-hand swings with KB. Flapjack.
Partner 1 runs while Partner 2 does Goblet Squats with KB. Flapjack.
Partner 1 runs while Parner 2 does Merkins. Flapjack.
Partner 1 runs while Partner 2 does Upright Rows with KB. Flapjack.
Partner 1 runs while Partner 2 does Widearm merkins. Flapjack.
Mary session:
Slow flutter x 13
Freddy Mercury x 13
Rosalita x 13
LBC x 13
COT
Moleskine:
On the initial warmup jog, Runstopper informed YHC that he intended to do Fast Twitch this morning, but that his morning constitutional took precedence – no offense Sprague. YHC forgot his watch, but Crabcake was gracious to lend me his. This was critical for the 20 minute Challenge. No notice given to the pax as to how long the circuits would last = fair amount of mumblechatter. Though the pain must have been sufficient as the crowd was unusually quiet…crowdpleaser I suppose.
We were scrambling to find enough KBs and dumbbells to start; but fitted everyone with something. I will say Fish Taco had it a bit easy with one of YHC’s dumbbells – expect you to add at least 15 or 20 lbs next week brother!
Not surprisingly though still impressive to see — Bulldog, Fletch, Busch and Frostbite were really getting after it on the runs! Nice work fellas.
FNG Tackling Dummy described himself as such when Harley (who EH’d him) mentioned he played football at Auburn. Self-named….sort of….but sufficiently derogatory so it was allowed by the pax.
Enjoyed it men. See you in the gloom again soon.
Announcements:
Anvil, The Maul or Death Valley – 5:30 Wednesday morning. Pick one and be there.
Base Camp – SMASHED!
Smashed the record PAX attendance with 24 brave souls. SMASHED in the workout by SMASH himself. at 5:29 as cars were still pulling into the parking lot, we gave the last of the pax another minute to assemble and then off we went to do…
Warm up:
12 side straddle hop
12 Imperial walker
10 merkins
15 prison squats
6 jumping lunges
10 mountain climbers
5 burpees
8 Carolina Dry Dock
Hit the bleachers:
20 dips on the bleachers
10 incline merkins on the railing
Repeat 3x’s
Down and back on the track:
20 prison squats
20 one foot leg stands
10 merkins
10 Carolina Dry Dock
5 mins of Mary:
10 flutter kicks
10 dollies
15 LBCs
10 bicycles
Planks
10 superman flutter kicks
Finish out strong:
Wall sits – 45 secs
10 merkins
Repeat 3x’s
Moleskin: Great effort by the PAX, including a number of FNG’s, especially noteworthy was Robin Hood (FNG – J Archer, WD at 62, RESPECT RESPECT!) who was pushing hard out there, inspiring! We also had joining the pax and F3 for their first time, T Mattapallil (Bollywood) who was EH’d by 49’er but since Base Camp is not worthy enough for his presence he stayed at home to hear about it from Bollywood later, maybe that’s why he was able to turn in a sub 6 min mile at Fast Twitch…we had S. Jones (Butterfly) who was down the path of being named Rowdy after some swimming announcer that YHC has never heard of, before the more sensible PAX stepped in to move the name to Mr. Jones’ signature swimming stroke, hence now known at F3 as Butterfly. From across the pond in style and elegence and a pretty strong effort to boot, JP Schoubert from France pulling down the name of Baguette (could be a strong name depending on your point of view).
Can’t let the bb go by without mentioning Briquette who is starting to look trimmer and dare I say faster, looked pretty fast on the backwards run and karaoke anyway but who showed up on the 3rd set of bleacher/post exercises to ask YHC are we only doing 1 set? No, you are only doing 1 set, the rest of us are just finishing the 3rd set, but well done brother, must be the long drive, lucky it’s Base Camp, otherwise I’ve heard some Q’s call for 15 burpees on your own to join the PAX late.
Anyway, next week we have YHC on Q for Canada Day, join the festivities and bring a friend, Canada is known as a friendly place, Base Camp on Canada Day will be no different.
Announcements:
Prayer goes out to Mr Furley and family as he recovers from his stroke, Mall Cop’s been on twitter with more updates.
Quick run down of some of the weekly workouts
Looking for site co-Q’s for a potential Base Camp style Saturday workout, let Skywalker or YHC know if interested in contributing
Jack Webb and the Seven Dwarves
11 Men descended upon the gloom of Loch Ballantyne for a morning of pain.
The Thang:
COP
SSH X 25
Imperial Walkers X 25
Merkins X 15
Mountain Climbers X 15
Peter Parkers X 15
Burpees X 5
Mosey to the Haunted Forest and split up into 3 groups for some back work
Pull ups X 10
Dips X 10
Supine Pullups X 10
Repeato X 3
Mosey to the eastern shore of Loch Ballantyne
The Seven Dwarves Dirty 30
Run around the lake to the first wall for 30 Sleepy wall lunges
Run to the next wall and do 30 Dopey step ups
Run to the grill area to do 30 Sneezy jump squats.
Return to the starting point of the lap for Doc’s 60 calf raises.
Market Timer(the 8th dwarf apparently) audible for Monkey Humpers X 20…there’s got to be a better name for these…..
Run around the lake to the first wall for 30 Happy wall squats.
Run to the second wall for 30 Bashful jump ups.
Run back to the grill area for 30 Grumpy jumping lunges
Plank and wait for everyone to finish in the field next to the grill.
Wheel Barrow full of Diamonds
Partner up for some wheel barrow walks with a twist…YHC yelled stop, at which point the pax were instructed to do wheel barrow merkins. When YHC got bored of doing merkins, I yelled move again and the wheel barrow race resumed only to be interuptted by more merkins every few yards. Once all the pax reached the other end of the field, flapjack + repeato.
Mosey back to the COP for some Jack Webb.
1 merkin + 4 shoulder presses, 2 merkins + 8 shoulder presses, all the way up to 5 merkins and back down again.
Heels to Heaven X 20
Dolly X 20
LBC X 20
Mosey back to the cars for COP
Moleskin
Before all the pain got started, Unfair mentioned that he doesn’t really enjoy running the mile. Imagine how much fun it would be if you were 50 pounds heavier and/or 20 years older!
YHC named the the leg exercises during the running around Lake Ballantyne after the 7 dwarves in hopes of inspiring leg failure and a hunched or shortened stature for the pax unlucky enough to have posted today.
Market Timer and Freely’s Comet got really excited talking about ballet during the calf raises and insisted that we do some monkey humpers. It was awkward.
The wheel barrow merkin race was a real #crowdpleaser. We just might be seeing that one again…
Announcements
Haggis mentioned that the Sons of Ballantyne will be facing off against the Friends of Fast Twitch on August 27th at a neutral location to be named later.
F3 Foxhole starting up on July 8th at Elon Park Elementary. Market Timer and Honey Bee are your Q’s. Bring a kettlebell.
F3 Dads
The shovel flag was planted on a beautiful Saturday morning at Colonel Francis Beatty Park and 18 F3 Dads took to the field with 36 2.0s leading the way. Everyone to enjoy an hour of competition and fun!
COP
Merkins w 2.0 on Dad’s back X5
SSH x 20
IW x 20
Squats x 20
Burpees x5
Mosey to home plate of softball field – split dads into two groups
One group ran to first base and did 10 merkins, ran to second base and did 10 mountain climbers, ran to third base and did 10 carolina dry docks, came home and did 5 burpees. Group 2 ran to right field and did 15 lbc’s, ran to center field and did 15 bicycles. ran to left field and did 20 seconds of 6″, ran home and did 5 burpees. Flap jack.
Split the dads into four groups and the relay races began!
Animal walk relay races… Bear crawl, gorilla, crab walk, Duck walk
Suicide sprint relay races with tennis balls, Hula hoop (with Dad and 2.0 inside) suicide sprint relay race with tennis balls, potato sack relay race, potato sack relay race with Dad and 2.0 each have one leg in sack, relay race with 2.0 filling up cup of water and racing with cup on head and then splashing the remaing water on Dad’s head!
Mosey over to playground
Everyone go through one circuit of 10 declined merkins, 5 pullups or 10 second pullup hang, 10 stepups.on picnic bench
Moleskin – Some games are just better suited for the kids!! In an animal themed version of relay races several 2.0s were hilarious to watch their interpretation of what a duck walk or bear crawl should look like. Some dads found it difficult to get inside the hula hoop even before their 2.0 got in! If the cup of water in Dad’s face was refreshing than the buckets of left over water felt nice I’m sure! Overall it was a fun day with Dad and 2.0! See you next Saturday 6/29 for the final F3 Dads of the summer!
Lorenzo’s Oil Leak
The VSF was planted and 19.5 pax posted at DMZ this Monday morning.
The Thang:
Run to School for opening COP – SSH 25x, Diamonds 15x, Mountain Climbers 20x, Imperial Walkers 20x
Run to back hill:
Jacob’s Ladder x 7 – Burpees were the method of pain at top of ladder
Run to School Wall:
Partner 1 – Inverted Mountain Climbers while … Partner 2 – Sprint lot and back
Switch, Repeat 3x
Run to Park (5 Burpees at the speed bumps):
Park Pain Stations: Step Ups 20x, Prisoner Squats 20x, Merkins 20x: Three laps
Final Lap: Decline Merkins 20x, Wide Arms 20x, LBC 20x
Mosey to Basketball Court for some Mary – Dolly 20x, Freddie Mercury 20x, Rosalita 20x, Russian Twist 20x
Burn the last 3 min with Burpees – 1 min on, 1 min off, 1 min on.
COT
Moleskine:
We lost one of our PAX along the way from the school back to Carmel Park. Where’s Lorenzo? After extended plankorama at the Carmel Park lot, FOD gave the “recover” command and the pax turned to head to the playground to see Lorenzo jumping in his car. Thankfully, no pax was left behind!
T-claps to Jamboree for running 1.5 miles to DMZ and back home after the pain FOD dished out.
Check out the F3 website for info on 7/4 Convergence and The Bear in NoCo.
SkunkWorks tomorrow at CDS — park in lot off of Fullwood, not at the high school.
Thank you all for the opportunity to lead this morning.
FOD
Wiggler – NEW START TIME – 6:00 AM! Summer Hours Are Here…
Sleep an extra 30 minutes then come Wiggle with us tomorrow at our new 6:00 am summer start time. Corner of Foxcroft and Rothwood (Mullrich Corners) – fellowship pace…