Running with Kettle Bell…read the disclaimer
24 Pax left their fartsacks to make a #downPAINment on the day at Skunk Works!
The Thang: Partner up (#1 & #2)
Warm up:
KB farmer run- #1- fast walk to second parking lot (Hill ) /# 2 -5 merkens, run to catch up- flap jack
Side straddle hop /30
KB Mtn Climbers /30
Arm Circles / 15 each arm
3 Hill and Stair Stations:
Partner wheelbarrow up the hill / at top-Gentlemen Handshake Planks x20
Partner wheelbarrow up the stairs/ at top-Gentlemen Handshake Planks x20
Backwards wheelbarrow up the hill / at top- Gentlemen Handshake Planks x20
KB farmer run- #1 fast walk to start of loop / #2 10 squats, run to catch up
KB and running– lock KB above head while you wait for group to finish
* I am calling it a +/- 200 yrd run…couldn’t read the hash marks on the field
#1KB 2 hand swing /#2 run to last light pole and back
#1 KB Press / #2 run to last light pole and back
#1 KB Goblet Squats / #2 run to last light pole and back
#1 KB curls / #2 run to last light pole and back
#1 KB Triceps press (one arm or modify 2 arm) run to last light pole and back
#1 KB high pull / #2 run to last light pole and back
Rack’em and Stack’em -Mosey to the loop
6 mins of Mary
KB Greg Louganis x20
KB Roman/mason/Russian twist..if you would have let me go, I would have named it a few more times
J Lo’s x20 per side
Boat / Canoe
Naked Moleskin:
-Thanks to the PAX for opportunity to lead today and for the patience. Hopefully you could hear my instructions; I know the PAX got divided in the parking lot. I only needed my winkie once as I just couldn’t think of the name of the next exercise. Thanks Mall Cop for keeping me O2 deprived by racing me on every run…apparently someone thinks he’s Usain Bolt
-I saw every version of the backwards wheelbarrow today (thank Tiger Rag for this modification). I really liked it, however a demo would have been helpful. That said, I was impressed by all the modifications.
– Welcome the 3 FNG’s- hope to see you at more postings (sorry if I hacked your names)
ANNOUNCEMENTS
Blue Ridge Relay- Check it out on the Events section. Mall Cop is recruiting please let him know if you’re interested.
Happy Hour- NEW location…look for the tweet. I think it is going to be at Vinter Wine Market in the Arboretum 1800
Posted on behalf of Cheese Curd.
Matrix by way of Metro by way of Mayberry
Aye, the bell rang and 19 strong men answered the call in spite of, or perhaps because of, the morning’s rainy conditions.
The Thang:
Run to field for COP:
SSH x 50
Mountain Climbers x 30
Merkins x 20
Diamonds x 6 (QIC Smoker)
Wide Arms x 10
Squat x 30
Run to playground / parking lot for 20 minutes of AMRAPs consisting of:
Pullups x 5
Merkins x 10
Squat x 15
Run to cones and back
Rinse and repeat for 20 minutes
Run to rock pile, grab a pet rock, line up along sidewalk at edge of field for a set of 11’s:
Run to lightpost, Stagger Merkins on Pet Rock x 1, Run back to sidewalk, Squat w/ Pet Rock x 10
Repeat (Stagger x 2, Squat x 9, etc)
Return pet rocks
Run to parking lot for Mary:
Knee-up x 30
HSF x 30
Dolly x 30
COT
Moleskin:
*Today was YHC’s first QIC in the Southlands. Still learning names and faces. Missing one… post in comments to receive full credit.
*Arrival times are telling: First to arrive this morning was Boots (FNG, EH’d by Dora, with noteworthy footwear). Arrived in plenty of time, wondered where the PAX parks and what he was getting into. 2nd to arrive was YHC, Q’ing for the first time in the Southlands. Rest of PAX came streaming in in JIT fashion.
*Diamonds — always have been, and likely always will be, a smoker for YHC.
*Noteworthy performance by Dolphin — on the AMRAP session he was flying on the run segment. And, yes that was with a ruck. Form was questionable. Dredd-esque chicken wing arms in full effect.
Strong work out there today, men.
-Sprague
Aye, is that Really the ROCK?
26 men (4 FNGs) faced an uncertain start, but Mall Cop stepped up to issue an beatdown for the first half workout at the Rock!
QIC, Mall Cop
- Mirkens in cadence x30
- Burpee ladder: Sprint hill, 1 burpee, sprint down repeat to 7 burpees
Bench work: x3
- 20 Jump ups or step up (if RUCK)
- 20 Dips
- 20 incline mirkens
Tiger-Rag Special:
- 1 mirken, 4 shoulder raises
- 2 mirkens, 8 shoulder raises
- 3 mirkens, 12 shoulder raises
- continue until reach 10 mirkens, 40 shoulder raises
Second half QIC, Run Stopper
Salt Lick did a quick run to gather the shovel Flag for the indian run. We had a nice 2 mile run down Hwy 51 to Elm, ran to The Greenway, across Rae up to entrance #4 at the Rock. We were greeted with honks and hoots from drivers, felt VERY patriotic and gave the men much needed strength to push on!
Twice up and over the Rock. Illustrated below in a series of photos which speak for themself:-) Good teamwork by all!
Formed three lines for a 100 meter sprint relay. The winning team would be rewarded with 25 Burpees… the two non-winning teams would embrace the hurt by doing 50 Burpees.
Naked Moleskin:
Okay the guys were razzin’ me for my 3/4 length tights, but they did the job. Perhaps they will make an appearance again soon!
Joker and Mall Cop rematch on the spint…betting will be permitted.
Ring of Fiyaaaah
Dips till rotation
Pull-ups x10
LBCs till rotation3 minutes of jack
Decline merkins x20Walking lunges
900 meter run
Plankorama, LBCs, 10 burpees
What Is A Burpee?……Asked and Answered!
Prophetic question that was asked by FNG Joe Whalen at this mornings downPAINment known as Stonehenge. We had 11 pax come out to get their Saturday started off right. In the preblast the pax were warned to leave their rucks at home and that this workout would likely “leave a mark”. All warnings were heeded and while I can’t speak for everyone, YHC certainly has multiple “marks”. Here’s how it went down.
The Thang
Little baby jog to Stonehenge intersection crossing Johnston Road.
COP
SSH x 50
Merkin x 20
Moderate jog toward parking deck.
5 burpees at first intersection
Lunge walk at second intersection, backward lunge walk at half way mark
Partner up at front of parking deck
Burpee Sprints
P1: Sprint to stop sign round corner and back (@150 yards)
P2: Burpees while you wait
Flapjack
Repeato
Plankorama
Run to soccer field
Set of Sevens + bonus
1 merkin. Run to other goal, 6 jump squats
Continue 2/5, 3/4, 4/3, 5/2, 6/1
Bonus: 7 mountain climbers halfway through run
– coming and going – total of 84 mountain climbers
Plankorama
Full Deck Workout
Return to previous partner from Burpee Sprint
Run to top of parking deck – 5 levels
At each level, partners alternate 5 burpees, 10 LBC
People’s Chair x 30 sec
Quick 10 count to recover
What goes up…must come down
Run back down deck – 5 levels
Each level partners alternate 5 inverted mountain climber, 10 SSH
Plankorama
Run with pain back towards launch spot
Stop at every other tree. 10 merkins, then 15, 20, 25, 30
Cross Johnston and run to adjacent lot
All out sprint down and back – about 500 yards total
Back to launch lot
10 burpees
Rinse and Repeat
COT
Moleskin
– Welcome to FNG Joe Whalen (F3 name Jennings) who came out this week. Nice EH by Puppy Love who was an FNG himself last week. Jennings is 53 years young and really brought today. As did all the pax. Solid work brothers.
– This was a tough workout and we never stopped or even so much as moseyed. Good thing Mary slept in this AM – we didn’t have time for her anyway.
– At our first Burpee stop, Jennings asked “What’s a Burpee?”…suffice it to say he got his answer.
– Angry Dolphin? – being awakened by the police beating on your door at 1 AM for a call where they had the wrong house does wonders for my attitude. So yes, I had some frustrations to take out. Good thing the pax were there for the receiving end.
– Wanted to incorporate some sprints and bonus burps at the end to make sure all the pax (especially Bratwurst) got their fill. Hope everyone got what they came for…and more.
– Bratwurst and Header are faaaaast! Both led on most of the sprints and runs even at the end when everyone was smoked. Solid work brothers and way to set an aggressive pace for all of us to wish we could follow.
– Harley was his usual quiet warrior self, staying at the front without even a grimace throughout the workout. May need to test for PEDs…..
Announcements
– Lots of hard commit deadlines approaching. Check website for Mud Run transportation payment, BRR committal and to order the 2013 F3 racing jersey
– Continue to lift up Short Sale with his broken wrist. No F3 for him and he must be going crazy. Heal fast brother!
– Pray for a SCLT pax who lost his mother. Private dude so no names but still pray for him. Also, O’Tannebaum’s mom broke her hip. Lift ’em up.
That’s it. Aye!
Let Sleeping Dogs Lie
“It is nought good a slepyng hound to wake” is attributed to Geoffrey Chaucer, in 1374. The Olde Englishe will sound foreign to the modern ear. It’s where we get the phrase, “Bulldog [sic] is in the Fartsack.” And so it was at 0530 and 17 strong went forth into the gloom wondering who would post first: Matlock or Bulldog [sic].
WARMUP
- Little baby jog to lower lot
- SSH x 30
- I-Walker x 31 (prepping mental Weinke…missed it)
- Squats, Low and Slow x 30
LITTLE BABY JOG TO ENTRANCE HILL
- Jacob’s Ladder x5 with 2, 4, 6, 8, 10 burpees at top
- Planks by Sprague
MOSEY TO GRASS HILL
- Lunge walk up hill
- Karaoke lunge up hill L
- Karaoke lunge up hill R
- Backwards lunge up hill
- Sprint up hill
- Karaoke up hill L
- Karaoke up hill R
- Backwards sprint up hill
EXTENDED MARY
- Perfect Planks x 60 sec or so(no arses in the air, no packages in the dirt; align the spine with the legs, quads tight, cheeks clenched, heels back, head up)
- Six inches (just long enough for ribald quips from Donkey Kong)
- Dolly x 20 (hold em)
- Rosalita x 20 (hold em at 45 deg.)
- Low flutter x 20 (hold em)
- High slow flutter x 20 (hold em at 45)
- LBC x 30 (feet above knees, legs uncrossed)
- “Hello Wanker” x 1
- Perfect planks x 60 sec (Pax count around COP until we reach 60…we seemed to get stuck at the same person every 18 “seconds” or so)
- Perfect planks x “60” sec (Pax count down from 60)
LITTLE BABY JOG TO FIRE LANE
- Lunge walk Fire Lane in front of HS.
- Extra credit: wrestler walk the 2nd half
MOSEY TO FIELD, SPLIT INTO TWO TEAMS
- Flip tire
- Bunny hop through
- 5 burpees
- Back of the line
- Rinse and repeat up field and back
GASSERS
- Sprint: 2 x 50 yd (? maybe?)
- Sprint: 4 x 50 yd
- Sprint: 6 x 50 yd (max effort on last 50)
COT
MOLESKIN
- It happens: You wake up at 4 am, look at your phone and think, “How I love thee, Fartsack,” and return to your dreams of socialized medicine, Wham!, and the Bronte sisters, only to arise at 0542 in a panic, and rush out the door. We’ve all been there. Don’t kick yourself in the bollocks, chum.
- Some of the relatively new guys feeling the pain on Mary. The Core is the strong (or weak) link in the kinetic chain and F3 does a great job tightening it up. Stay with it–you get stronger. And for some reason it’s easier when you lead. Step up.
- Controversial discussion post-COT today. Politics? Religion? Tiffany v. Debbie Gibson? None of the above. Proper burpee form. The 6-count Stop Animation Burpee was demonstrated, as was the Flying Squirrel Burpee (sans Jazz Hands). Each burpee style has pros and cons and the Pax is encouraged to pick the flavor that suits his needs. He who has an ear let him hear.
- Another birther controversy brewing, this time in SCLT. Some are questioning Donkey Kong’s perpetual War Baby status. By his account, he’s been 26 since 8th grade. Perhaps Geraldo will get to the bottom of that with some hard-hitting investigative journalism.
- Side note: It’s hard to tell in the gloom sometimes, but if you come to HDHH you’ll agree that DK is the spitting image of that guy from Flight of the Conchords: (LINK HERE). #Doppelganger
- Prayer for Skywalker (aka/fka? Short Sale). Don’t let the gloomies get you down, brother. Also O’Tannenbaum’s mom fell and broke her hip yesterday.
ANNOUNCEMENTS
- Order your new 2013 race jersey. Order by Feb 16 and it will be here in time for the Spartan. Info on website. Talk to some vets about sizing.
- Leatherneck Mud Run participants: pay up for bus and sundries. Swamp’s Poo List is coming out next week. Don’t be on it.
- Blue Ridge Relay. Run 200+ miles for 36 hours with a few of your close friends. Sign ups are on the website.
Ruck Run
12 men showed up to explore the woods of the McAlpine Greenway and do some cardiovascular exercise.
The Thang:
Indian Run in formation with Flag, Team Weight up front. About a half mile.
Packs off. Indian Run – packs were passed back, when last man had 2 packs (one for each hand) he sprinted to the front. Flag up front, Team Weight passed back with all the packs. About a half mile.
Packs-on scramble. 10 seconds to get any pack on. I think only Strange Brew ended up with his own pack.
Indian Run. The line did lunges, the runner did the Karyoke. Quarter mile?
Team option: Creek or Rock pile. Everyone but Dolphin chose the Rock Pile.
Pick up rocks. One coupon per man.
Run (about a mile of this). Alternated between rocks overhead and Rocks held out in front of you – on top of man’s pack in front of you (tight formation required).
Coupon drop. Team penalty – no straps. 2 hands – one for pack, one for rock.
Ditch rocks, wear packs. Team sprint to the finish line – sub 4 minute goal for probably 3/8 of a mile. We did it in roughly 2+ minutes.
Moleskin:
Triple claps to Simba and Rapunzel for showing today. They didn’t know what they were getting into, and even had to have the GoRuck Challenge explained to them, but still hung tough with the team. Great job! YHC overheard more than one guy at the end volunteering their pack if either wanted to try one out on their own back.
Dolphin likes to be wet, but alas we skipped the creeky tunnel this morning. Truth-be-told, even if we went in the water, we were still going to be picking up those rocks.
There is so much fun to be had out there in the woods. We didn’t even make it up the big hill this morning. I’ve got lots left over for next week.
Next week we will have one more GoRuck style workout at the Devil’s Turn, then turn our attention to training for the Spartan and Mud Run Races. #speedwork
Remember, GoRuck brothers, No Morrow Mountain excursion this weekend. Look for a Ruck-friendly workout in your own neighborhood.
Death Valley
Posted by Callaway from Header….
The Thang:
Run to the end of the parking lot and circled up Side straddle hop X 25 Mountain climbers X 25 Merkin X 25 Squats X 25
Run to the football track and do 1 lap at 75% speed with 5 burpees at every corner
Jog to goal line and do (4) 50 yrd sprints (forward, karaoke, Karaoke,
forward)
Rinse and repeat
Run 1 lap around football track at 75% speed with 5 burpees at every corner
Jog to baseball fields and split up into 3 groups Group 1 – 50 merkins with feet up on railing Group 2 – 50 (25 each leg) 1 legged lunges on bleachers Group 3 – 50 LBC’s
Everyone rotates through each station
Rinse and repeat
Jog back to football field jumping up and doing “headers” every 20 yrds.
Run 1 lap around football track at 75% speed with 5 burpees at every corner
Line up on goal line of football field and split up into 3 groups Group 1 – Suicide sprints Group 2 – Russian twists Group 3 – LBC’s
Everyone rotates when suicide sprints are finished Rinse and repeat 2 more times
Run back to parking lot….
Naked Moleskin:
DV continues to grow. 41 pax today is the new high water mark. Welcome to the three FNG’s
Kudos to a few of the pax who are embracing the F3 spirit and getting after it hard – Strange Brew, Coal Miners Daughter and Thin Crust. Keep it up, boys!
Skunk in a Bag
The Skunk of Many Stripes added another today. Diamondhead? Stole it. Combine? Unrepentant ripoff. CORE? Skunkified it. Today, we ripped a page from the WIB. You want to know why Skunk Works is on a Tuesday? Because so is the WIB.
WARM UP
- SSH x30
- Mountain Climbers x 30
THANG
Run ring road around church (approx. 0.6 mi.)
All Evolutions on your own (OYO), good form, modify as required
1ST EVOLUTION
- 10 burpees / 50 2-handed swings
- 20 burpess / 40 2-handed swings
- 30 burpees / 30 2-handed swings
- 20 burpees / 40 2-handed swings
- 10 burpees / 50 2-handed swings
2ND EVOLUTION
- 10 burpees / 20 goblet squats
- 15 burpees / 15 goblet squats
- 20 burpees / 10 goblet squats
- 15 burpees / 15 goblet squats
- 10 burpees / 20 goblet squats
3RD EVOLUTION
- 10 burpees / 20 Russian twists
- 15 burpees / 15 Russian twists
- 20 burpees / 10 Russian twists
- 15 burpees / 15 Russian twists
- 10 burpees / 20 Russian twists
3 MIN of MARY
- 1-legged low flutter x 10
- Other-legged low flutter
- LBC x 20 (uncrossed feet, feet above knees)
COT
MOLESKIN
- Chatter index today registered at 0.0. The only words from the gloom were, “You should have preblasted this.” Aye, but no one would have come.
- If you were so inclined today (and did the exercises as listed), you completed: 230 burpees, 210 2-handed swings, 80 goblet squats, and 80 Russian twists. Sadly we didn’t have time for the finishing lap back around the church, leaving the workout asymmetric. #Bothersome.
- Bananas is a head locking machine. Only three or four weeks removed from his first post and he’s EHd 5 or 6 guys so far, maybe more. He had so many in the #ClownCar today that one had to ride in the hatch.
- A couple of words to the two FNGs today, Dickies and Geraldo: It’s understandable if you never talk to Bananas again. Find forgiveness in your heart; he didn’t know what he was subjecting you to. The good news is (when you can move again) it will become easier as you get stronger. #IceBath. #Ibuprofen
- T-Claps to Wanker [not drinking that Bulldog [sic] Kool-Aid anymore…deal with it]. One tough sum-beech and a burpee beast. One of very few who made it all the way through unmodified. Even had to give him an extra ration of burpees to keep him busy. #shortguyburpeeadvantage
- Hats off to everyone for sticking with it, modified or not. The WIB-style format is a “you against you” test of mental and physical toughness. T-Claps.
ANNOUNCEMENTS
- Sign up for Spartan Sprint (website).
- Pay for your bus ticket and sundries (website).
- HDHH South at Dakotas tomorrow night: 1800-1930.
Superbowl Monday
17 men gathered this morning to work-off Sunday evening’s chicken wings, pizza, nachos and beer.
The Thang – Joker on Q
– Warm up lap
-Squats X40
-IW X40
-SSH X40
-Pull ups X10; dips X20… rinse repeat for three sets
-Starfish run, with 20 merkins, 20 CDD, 20 squats, 20 LBCs, and 10 burpees, respectively
-20 merkins; followed by 20 merkins; followed by 10 merkins
-Partner carry 40 yards; flapjack
The Thang – Smash on Q
-Run 40 yards; merkins
-Run 40 yards; mountain climbers
-Run 40 yards; jumping lunge
-Run 40 yards; LBC
-People’s Chair
-Wall merkins
-Mountain climbers
-Peter Parker
-Merkin with right foot near right hand; switch
-Parking lot sprint to finish
Moleskin
-Triple claps for Smash… taking the Q for the first time.
-Apparently Cottontail wasn’t sufficiently smoked after today’s workout, as I noticed him banging out a few extra reps post-COT. This must be how he is training for his first Q experience this coming Saturday.
-Young Love and Coal Miner’s Daughter… impressive work guys… you’ve become regulars for sure.
-Turkey Leg has taken the “suzy chapstick” moniker from YHC… as I’ve taken enough abuse from Tiger Rag on my headband that I’ve retired it [at least for now].
-YHC had a strange feeling today when I felt like I had forgotten how to count the right way.. kind of like the way that golfers sometimes mysteriously lose their swings.