Straight Shooting
7 pax showed up on this cold February morning to run – straight out and back.
The Thang:
Those who show up at 5:15, go 3 out and 3 back. The 5:30’ers go down 2 and back.
The Moleskin:
Finally we’re actually running without the rucks at the Devil’s Turn. We’re all lightweight and free. I seem to have forgotten how to go fast though.
It was great to welcome back/in the runners, especially those we haven’t seen in a while.
Mall Cop and ZipADee are training for the BRR. Turkey Leg is getting ready for the Corporate Cup half marathon in a couple weeks (his first?). Bird Hole I think is just always fast and ready to run (#oldmanstrong). And Baked Beans is just getting started (though with a flurry – 6 posts in 8 days right out of the gates!). Meanwhile, 49er and I are just trying to recover from the GoRuck challenge (49er seems to still have something left in the tank).
We do miss RayCharles though. And Strange Brew. Hope you brothers are doing alright and well on the way to recovery!
If you’d like to join the South Charlotte’s Blue Ridge Relay team then contact Mall Cop. He’s in charge. If you’d just like to get faster, join us next week – same time, same place.
Which Q do I choose?
30 Pax braved the cold weather for their daily down PAINment. Mall Cop and Stagecoach served as dual QIC’s.
WARMUP:
- Jog around the parking lot
- SSH x 30
- Seal Jacks x 30
- Imperial Walker x 30
Split into two groups: group 1 – Mall Cop is your Q, group 2 – Stagecoach is your Q
Mall Cop:
Indian run from front parking lot down the left side of the baseball fields and around the back to the railings on the sidewalk:
- Grab some rail for Outboard Supine Pull-ups x 15/Inboard Supine Pull-ups x 15
- Repeato!
Mosey to the frozen metal bleachers:
- Dips x 30
- Squats x 30
- Repeato!
Mosey to home plate on field 1 and split pax into 2 groups:
- Baseball field suicides – Sprint to 1st base (or 3rd), back to home plate, sprint to right field fence (or left), back to home plate.
- Plank – Regular, Right Arm High, Left Arm High, Regular
- Repeato!
Mosey to the Hill between baseball field 1 and parking lot for the remainder of the workout. Partner-up for the following:
1) Pax 1 runs the hill w/ Merkins at the top x 15 & run back down, Pax 2 AMRAP Flutter Kicks. Flapjack
2) Pax 1 runs the hill w/ Carolina Dry Docks at top x 15 & run back down, Pax 2 AMRAP LBC. Flapjack
3) Pax 1 runs the hill w/ Wide-Arm Merkins at the top x 15 & run back down, Pax 2 AMRAP Rosalita. Flapjack
4) All Pax hook their feet under the outfield fence for GRANNY (she’s a mean old lady! Unsavory!) AMRAP sit-ups for 30 sec., hold in a 45 degree angle for 15 sec., still in a 45 degree angle raise arms over head next 15 sec., look to the sky and find a star for 15 sec., arms back in for 15 sec., and finish with AMRAP sit-ups for the last 30 sec.
5) All Pax run Jacobs Ladder up the hill with increasing 1 up to 7 Burpees at the top.
Grab some wall for Peoples Chair x 60 sec. Repeato!
Finish with more Mary: Wall Plank Mountain Climbers in cadence x 10, The Dolly x 20, Cumberland County Viaducts Left x 13, Right x 13.
50 yard sprint to the other group for COT
Stagecoach:
Jog, high knees, butt kicks, lunge walk and backwards lunge walk to concession area
- People’s Chair x 45 sec
- Wall planks x 30 sec
- Wall mountain climbers x 15
- Rinse and repeat
Little baby jog to the track
- 1 Lap around track with 1-legged burpees x 5 in the corners
She-Hate-Me
- Donkey Kicks x 10
- Karaoke across football field
- Squat Jumps x 10
- Karaoke back
- Repeat for 10 minutes-ish
Next, split into 2 groups:
- 1st group – Run 1 lap around track
- 2nd group – 10 decline merkins (feet on fence), 10 Carolina Dry Docks, 20 LBC, 10 Wide Arm Merkins
- Flapjacks
- Repeato
Indian run back to parking lot
3 minutes of Mary:
- Flutter
- Dolly
- Dying cockroach (crowd favorite)
Entire group came back together for COT
Moleskin:
- Awesome closing prayer from Monkey Joe. Thanks, brother.
- Great group this morning and great work by all
- Not too much chatter during SC’s She-Hate-Me drill
- Respect to the guys posting after the Go Ruck challenge this weekend. I hardly recognize you all without the Ruck sacks. I think you should start wearing them again just for fun!
- Mall Cop was saved by what would have been a huge mutiny on his hands by the baseball field frozen tundra on top with water underneath, as he had all the GORUCK alum in his group. He had planned on doing some bear crawl, low crawl, low crawl through plank tunnel on the field but thought better of it! Not sure if it were the field conditions or the impending mutiny from the GORUCk crew that changed his mind!
- We hope Joker heals up soon so he can stop modifying his workout and taking the easy way out! We kid because we love Joker! Get better soon brother!
Announcements:
- Keep in your prayers:
- Cottontail and his family as his 6 mo. old daughter battles pneumonia
- Strange Brew after being injured in the Go Ruck
- Mall Cop has a few more slots open to fill out a Blue Ridge Relay team
- HDHH tonight – 6 pm at Vintner Wine Market at Arboretum
- Small group focusing on 3rd F – Thursday, 6:30 at Panera Bread in Southpark
- Devils Turn on Thursday – Running based and now focused on preparing for upcoming Spartan race and mud run
- Kevlar workout on Friday – Covenant Day, 5:30
Goruckers on the shelf, but the show must GO ON!
AYE!!!! 16 brave souls entered the frigid gloom and posted at the Matrix on Monday morning, celebrating the bankers day off. Most thinking that the holiday downpainment would be a nice leisurely gesture to kicking off a day of M-DO’s (aka Honey Dos), especially with rookie Q-Z at the helm. As a rookie Q making his debut, TR began the hazing early and right off the bat telling Zip-A-Dee he needed to stop by the Petsmart for some dog hair trimmers for his scruff. And then the jokes about “tights” ensued and how they speak for themselves – sorry boys but it was sub 30! Joker even got in on the act over email wondering if anyone confused Z as James Harden (Houston Rockets) or Brian Wilson (SF Giants pitcher). Short answer = NOT!
The Thang:
– (10) Warm Up burpees on your own.
– Not warm yet? Okay let’s do (10) more!
– Mosey (Run I SAY) to the soccer field
- Butt Kicks
- Karaoke Left
- Backwards
- Karaoke Right
– 20x SSH
– 20x Imperial Walker
– 10x Merkins
– 20x Mountain Climbers
– 20x Peter Parkers
The Real Thang:
– Head up to the track, oh wait there’s a perty playground (Partner UP, size does not matter)
- partner 1 runs around the school while partner 2 does pull-ups (AMRAPs)
- Rinse and Repeat but run FASTER and do more pull-ups
- Rinse and Repeat Again; however, partner 2 has option to do pull-ups, dips or decline merkins (AMRAPs)
– Grab some wall for Peoples Chair and analysis of the sporting events over the weekend!
- Loved seeing Duke get throttled! The ACC SUX and the BIG TEN RULES – “GO BLUE!!!!!”
– Line back up on the track for a mini-WIB: partner 1 sprints the length of the parking lot to the beginning of the track, partner 2 does AMRAP merkins x3 (regular, wide arm, diamond).
– Grab some wall for Peoples Chair and make fun of the bankers who have the day off today that will be returning to the fartsack after this morning’s workout.
- I recall Turkey Leg raising his wing that he’d be off and was certainly headed back to the fartsack no later than 6:21am.
– Grab some frozen tundra for 8ish MOM:
- 20 LBC
- 20x dolly
- 20x flutter
- 20x bicycle
- 15x in / out
- 15x russian twists
– (1) minute remaining? AMRAP merkins for 60 seconds.
Moleskin:
Z wasn’t sure how many would post after the wintry weather over the weekend, Larry Sprinkle forecasting the temps to be in the high teens / low 20’s and most of the Goruckers on the shelf licking their wounds in the fartsack. Rumor has it Dora was indeed dead asleep in ridiculous pain dreaming of punching Jack Webb below the belt. #GORUCK!!! Congrats and T-CLAPS to the insane clown possey also known as Goruckers for the work you put in over the weekend!!!
As for this morning, the PAX brought it STRONG not knowing what the rookie Q had in store! I mean, Mall Cop was looking like a Carl Lewis’esque SPRINTER torching the asphalt!! There was definitely a lot of chatter (words of encouragement) between partners during the mini WIB. Encouraging words such as: RUN FASTER <grumble grumble>, it’s not a jog it’s a SPRINT <mumble mumble>; Run Forrest Run; and those in plank performing merkins taunting their counterparts by sounding off 101 – 102 – 103 etc… as they approached. The FNGs also got into the action as Costco (FNG) decided to chime in during our 8ish MOM advising Z his watch was broken (after announcing WE HAVE TIME FOR ONE MORE) and that’s why he’s always late for work. Well sir, if you could get Zs coffee right the first time (how hard is it to prepare black coffee?), he wouldn’t mind being on time.
And on that note, Zip-A-Dee is OUT!
ANNOUNCEMENTS:
– If anyone is interested in participating in the BRR (Blue Ridge Relay), please contact Mall Cop this week. Preferably in the next couple of days.
– SIGN UP FOR SPARTAN!!!!
Sharing memories from GoRUCK!
23 faithful brothers posted in the gloom for the warmup session, then straight from the all nighter court prep comes Matlock sliding in on two wheels to post as number 24!
The Thang:
2 laps around the track
SSH x 25
Merkin x 12
IP x 25
Wide arm Merkin x 12
Squat x 20
Diamond Merkin x 12
Skunk Humper x 20
Mosey to church entrance (stacked KBs)
3 man Teams:
Partner carry then third guy 10 deep merkins on the KBs, grab the bells and catch up to the partner carry (flap jack)
To buses and back (~15 minutes)
Plank-a-rama
Mosey (KBs overhead) to bottom of hill
KB/Burpee Ladder:
Bottom- 10->1 KB two hand swings
Top- 1->10 Burpees
Mosey back to school lot (KB tri extensions)
Mary (w/ KBs)
Louganis x 20
Flutter x 20
Twist x 20
Moleskin:
T-claps for the PAX for sampling a little of YHC’s GORUCK memories from Sat night/Sunday am. Partner carrying and KB transport as TEAM, not a RACE. You boys did well, Strong!
Matlock- someone said we are seeing a pattern. You must have a serious case load on your hands these days. Still you got out of the fartsack and made it. Unlike the Runstopper, who HC’s Fishwrap at lunch yesterday for SW only to fartsack. Stopper, that is not like you. #gorucksleepdeprived
The British Bulldog is a machine…coming off GoRuck, he leads the pax in Hill work. Strong!
YHC and Fishwrap were chatting most of the am about our sorenesses. Nothing like SW to work those out. Strong prayer to send us off Brother, even being O2 deprived. Good to have you in the South country.
Zip-a-dee…..strongest counter in ALL F3!
Bananas and crew…another strong post to SWs. You boys are a great fixture to the southland. Appreciate your commitment.
Monkey Joe, did we miss your routine morning belch?
HDHH at Vintner Wine Market next to Portofinos
- Death Valley – Stage Coach and Mall Cop are on Q
- Devil’s Turn – Back to the normal running routine [5:15AM for 6 miles and 5:30AM for 4 miles]
- Kevlar – Bulldog on Q
- Saturday workouts:
- Area 51 – Far Side and Countertop on Q
- The Rock – Hops on Q
- Stonehenge – Dolphin and Haggis on Q
- Base Camp, our moderate intensity F3 workout launches at South Charlotte Middle School at 5:30AM on Monday February 25th. Start headlocking guys that you think will be a good fit. Strange Brew will be on Q.
DHH at
Here’s Snow in your Eye
14 fearless pax took to The Rock with resolve and endured some snow-covered pain in the gloom.
The Thang:
Escargot’s Q:
Warm up lap around the parking lot
25 SSH
20 Merkins
20 Squats
Jog to the playground partner up
10 partner assisted muscle ups
Plank until everyone finished
Wheelbarrow to the medians
5 Burpees at each median
20 Flutter kicks
25 LBCs
25 Rosalitas
Short jog
Lunge Walk
Bear Crawl
Partner Sprint
Hops QIC:
Jog to bottom of foothills of NorthFace
10 Minutes of modified She-Hate-Me consisting of:
10 Rockhoppers
Run up the hill
10 Wide-arms
Run down the hill
Repeato for 10 minutes
Grab a rock and partner-up
Back-to-back with partner – People’s Chair with rock extended
People’s Chair
Manmakers w/Rock in Right arm x7, Left arm x7
Jog up hill & back to lot
Indian run
8.5 MoM
CCVs – Left side x 13, flapjack to right side x 13
Prairie Fire Mary (aka Leg Throws) w/partner x 30, flapjack
Protractor
Greatest American Hero
Butterflies x 10
Mosey to COT
Moleskine:
YHC wasn’t sure how many would post with the wintry weather and the Goruckers resting up for the big challenge. Ultimately 14 showed with the late-arriving Harley who said he had no idea the weather was supposed to be wintry….excuse? #Epstein’sMother. Escargot seems to be a natural QIC and will certainly be a success at the eventual launch of another SCLT site at Charlotte Catholic (stay tuned). Escargot’s introduction of the partner muscle-up’s was met with some groans and mumblechattering – unsavory! The wheelbarrows across the parking lots were no easy task either. The modified SheHateMe was not a fan favorite of the pax. Rockhoppers are more painful than they first appear – aye! Avoided NorthFace today, but we’ll hit that again soon men.
In the COT – FNG Peach Fuzz made the fateful mistake of telling the pax his college nickname…thus the nickname Peach Fuzz. But T-claps to him for posting on a morning like this while in town for business. Good luck and God’s blessings as you launch a site in the greater Atlanta area brother! Come back and join us soon.
Announcements:
Continue to remember and pray for The Shore and his family at the passing of his father. And lift up our Gorucking brothers as they embark tonight on a significant challenge.
Sign up for Spartan! Pay for bus & vittles for MudRun – and order your raceshirts today = last day!
Serve well men. “Greater love has no one than this, that he lay down his life for his friends” John 15:13
There’Snow stopping the PAX
11 Brave PAX showed up in the rain (which tunred to snow) to remain undefeated at Area 51. Everyone hit it hard and braved through some wintery conditions.
The Thang:
Counter Top:
Nomadic Warm Up (Moving around the soccer field. Light post to light post.)
· Pull-ups x 10
· Run to 1st post – SSH x 20
· Backward run to 2nd post – Imperial Walkers x 20
· Run to 3rd post – LBC x 20
· Karaoke right to 4th post – Mountain Climbers x 20
· Run to 5th post – Sister Mary Catherine x10 each leg
· Karaoke left to 6th post – Merkins x 20
· Pull-ups x10
11’s on the playground (two groups)
· Hanging leg lifts (10-1)
· Arseless Double Burpees (1-10)
KB with Sprints (in parking lot)
· Two handed KB Swing x20
· Sprint
· Lunge walk – elbow to knees
Far Side:
Trail run through the woods
Dips on benches x 50
Suicide Merkin Ladder w/ partner
25, 50, 75 & 100
Each man does merkins while his partner runs each leg of the suicide then they switch until both have completed
SSH x 30
IW x 30
Mountain Climber x 20
Merkin x 20
Peoples chair x 1 min
squats x 30
Peoples chair x 30
squats x 30
merkins x 20
DONE!
Moleskin:
GORUCK Taper – Stonehenge Style
On this snow/rain filled soggy morning, 12 brave pax gave the Heisman to the fartsack and headed into the gloom at Stonehenge. For Haggis and I, this would serve as our GORUCK taper since we neglected to secure substitute Q’s for today ahead of the Challenge tonight. Despite our mental lapse, the pax all worked hard and got a great start to their day.
The Thang
Haggis on Q
COP
– SSH X 20
– IW x 20
– Mountain Climber x 20
– Merkin x 15
Run to first lake
Partner up
Partner 1 runs a lap around the lake
Partner 2 does 5 burps, 5 merkins and 5 squats – repeat until lap complete
Flapjack
Mosey to metal tables – groups of 4 on each table
– Dips x 20
– Derkins x 15
Lap around the lake
To adjacent field for Mary
– Knee ups x 20
– Bicycle x 20
– Reverse Bicycle x 20
– Sideways ab crunch x 10 each side
– Laydown crossovers x 10 each side
Run to fitness trail for pullorama
Three stations – Supine, super supine, hanging pull up (x10 each)
Run to Bull Field
Dolphin on Q
Partner up for abbreviated Granny
AMRAP sit-ups x 30 seconds
Ab protractor x 30 seconds
Flapjack
Mosey to end of grassy field, split into two 6 man relay teams
Sprint @ 50 yards to big tree, 15 squats, sprint back
Rest of team does nonstop LBCs until they are on deck to run
Sprinter commences LBCs immediately upon return
Awards: winning team 5 burpees, losing team 10 burpees
Run to second lake
Jacobs Ladder with a twist – partner up
P1: run up hill, 1 burpee, down 2 burpee, up 3, down 4, up 5, down switch
P2: LBCs nonstop until switch
Flapjack
Run to stairs – bunny hop up to parking lot
Run to loading dock
People’s Chair x 2:30
Run back to launch with 1 30 yard sprint on the way
COT
Moleskin
– Welcome to FNG Shannon Schauber (F3 Cobbler). All the pax did a great job today and were fairly quiet.
– YHC admittedly tailored his portion of the workout to avoid merkins, etc. ahead of tonight’s activities. #notwimpybutsmart
– Bratwurst once again showed his speed even though he wasn’t running very fast in his eyes. Strong work brother!
Announcements
– If doing mud run, pay the transportation money. Check website for details.
– Today is last day to order 2013 F3 race jersey for delivery before Spartan race. Go to website and place your order.
– Think of F3 Nation pax doing the GORUCK Challenge tonight. Iron will definitely sharpen iron and I can already hear thundering footsteps.
Have a great day,
Chest Fest at Kevlar
21 fine men weathered the frosty morning out at Kevlar for a chest fest that may be felt the next few days.
The Thang
Mosey over to base of hill
SSH x 25
IW x 25
Squat x 20
Parker Peters x 25
MC’s x 15
Spider-Man merkin x 5
Pike push up x 5
Diamond push up x 5
Windshield wiper push up x 3
Base of hill and plank
10 merkins at base of hill sprint to top 10 merkins and sprint down and plank.
9 diamonds push ups ditto
8 manmakers ditto
7 Spider-Man push ups ditto
6 pike push ups ditto
5 military merkins ditto
4 wide arm merkins
3 windshield wiper push ups
2 clap push ups
1 merkin at top and bottom x 10 extra hills
Mosey to school for pain stations and split into 3 groups
1) 20 burpees
2) two footed jumps onto icy bench
3) decline push ups
Move on once one person has completed burpees.
1) 10 burpees with Turkish get ups
2) one legged step ups
3) tricep dips
Sprint to top of hill.
Grandmothers in pairs
Partner push up with high fives in between
Moleskin
The energy level is always up when Zip-A-Dee is there to brighten your morning fresh from a ski trip. Props to FNG’S Backcracker and Ice T for posting twice this week and hanging tough. Q went a little overboard in warm up when demonstrating chest exercises prior to the actual chest fest. Hops referenced Moon River a few times and ten pax were feeling the pain of the hills. Bananas enjoyed the pike push up as it reminded him of the prior days Valentines gift he gave his wife! The pain station burpee with a Turkish get up is now referred to as the Turpee (add that to the F3 lingo.)
Great job by all. A little disappointed that I was the only Go Rucker posting at Kevlar today…A couple of fashion faux pas today with Strikeout sporting a pair of Capri style tights under his shorts and Toxic wearing the yellow dish washing gloves for warmth.
Announcements
Saturday schedules on as usual.
Please keep Cottontails 6 month old daughter Emily in your prayers as she fights pneumonia.
Keep the Go Ruckers in mind as you are tucked in your fartsacks Saturday night seeing the snow fall gently from the warmth of your bedrooms!
Have a great weekend and thanks for posting today.
Bulldog
Tapering Fun
2 pax ran 4 miles and 5 GoRuckers played in the mud to wet the appetite for Saturday.
The Thang:
PBQ and The Drill took in a quiet 4 miles without their faithful friend Ray Charles (we missed you brother, hope you heal up soon!)
Strange Brew and The Shore took in an easy 1 mile before the real fun…
The Real Fun:
Ball of Man jog. With Flag. No Coupons.
Elephant Walk. Inch Worm Push-Ups. Tunnel Crawl. Bear Crawl.
Woodsy jog.
Return to Base.
The Moleskin:
Ray Charles had an MRI yesterday. Pray for fast and good healing. We hope to see you out in the gloom again soon!
Did you read the Thang? Did you notice Strange Brew was out there at 5:15 running extra? One man is working harder than everyone. And he’s gaining ground on you all!
Bugeater lead us into a dark crevase this morning. Sink holes, logs, and slippery slopes were everywhere. It this had been a real invasion, perhaps an ambush would have spelled our doom. But in the spirit of the GoRuck, our leader lead, and we followed.
Those packs feel lighter than they did a month ago!
Announcements: Saturday 10pm (9:30 arrival!) GoRuck. 10:30 – snow? (we can only hope).
Thursday (next week): 5:15am or 5:30 am – back to running at the Devil’s Turn!
See you then!
Return of the Jedi
33 braved the weather forecast for rain and were greeted by the Return of the Jedi. Welcome back Skywalker fka Short Sale.
Warm up – lap around parking lot to pick up stragglers, SSH, mountain climbers
Split up into 2 groups
Group 1 – Harley
Circuit Breaker
– Dips on bleachers
– Take the hill, merkins
– Run around field, burpees
– Donkey kicks at rails
– 3 laps, x10, x15, x20
Baseball Field Races (not as smooth as I had hoped)
– Group sprint to outfield and back
– Top 8 advance, sprint to outfield and back
– Top 4 advance, sprint to outfield and back
– Remaining group Mary
Group 2 – Far Side
Half lap around track
SSS x 30, IW x 30, merkin x 30
Half lap, line up at goal line
Break into teams of 3 and add up your group’s age as your total goal for each exercise
1 man sprints to 50yd line and back while the two two men work toward team goal then each man rotates sprinting to the 50 until the team hits the number, plank when finished.
1st round burpies, 2nd round squats, 3rd round LBC
lunge walk to wall, chair for a minute
merkins x 25
Recap:
Welcome FNG Sweatshop, nice work
A bit muddy as we saw some photo evidence on twitter from Spackler, hopefully that was due to LBCs and not merkins
Let us know how you liked the 2-Q workout as a solution to the large #
Good luck in the Go Ruck this weekend