Is This Skunk Works Or The Rock?
Badge of Honor – Orange Puddle, We were taught a great lesson by a very brave and strong young man today – Don’t drink Orange Juice before an F3 Workout!
25 Pax posted in the brisk, frosty gloom for a little WIB Circuit and Bug Eater’s virgo Q. Common words as the pax exited their vehicles and saw the coupons YHC had brought was “Am I at Skunk Works or is this The Rock?”
The Thang:
Mall Cop Lead
Ask for volunteers to grab the 8 Kettle Bells and the 85 lb. heavy bag, grab the shovel flag, and head accross the parking lot to the soccer pitches for COP:
SSH x 30
Imperial Walkers x 20
Divide into 7 groups of 4 for a WIB (Workout In A Bag) Circuit for the next 28 minutes straight.
WIB Circuit: Teams line up in a single file line, Pax 1 sprint 300 yds (to the fence and back), Pax 2 perform the Kettle Bell Exercise Called for that round, Pax 3 & 4 perform the exercises called.
Round 1) Sprints / 2 Hand Kettle Bell Swings / Exercises: Merkins, Carolina DD, LBC, Squats
Round 2) Sprints / 1 Arm Kettle Bell Swings alternating arms as Pax 1 turns back at fence during sprint / Exercises: Peter Parker, Parker Peter, Merkins, Burpees
Round 3) Sprints /Goblet Squats / Exercises: Lost count about this point but believe it was Burpees, Burpees, Merkins, Squats
In addition: Team 1 started with the 85 lb Heavy Bag and each Pax took a turn throwing the bag over their shoulder for 10 squats, run up the Jaccobs Ladder Hill, 10 more squats, run down hill and pass to the next pax.
Bug Eater Lead:
Run to Yellow man (haha)
Partner carry
15 count Carolina dry dock
80-Yard Partner sprint / side straddle hops
20 count Merkin
80-Yard Partner sprint relay
20 count merkin
Plankorama: Regular, Right Arm High, Left Arm High, Regular
40-yard bear crawl / 40 yard crab walk, Rinse and Repeato!
1/2 mile Indian run around church
5 North Face climbers / merkin ladder
Run it out back to home base for COT
Moleskin:
T-Claps to Bug Eater for his Virgo Q and for posting for the 4:00 am GoRuck training at the Stonehenge site with Dolphin and then coming to dish out some pain and endure The Rock!
YHC must have heard about 23 times prior to launch today, “Is this Skunk Works or The Rock, what you got up your sleaves today Mall Cop?” YHC thought I would mix it up today with a little WIB Circuit for the first 30 min, and with Bug Eaters relays, Indian Run, and climbing North Face 5 times many of us were pretty much spent. Great work by all the pax today and T-Claps to Stone Cold, 49er, and Donkey Kong for sporting their Rucks and to Big League Chew for doning the new weight vest!
The picture at the top is a public service announcement to all by a very strong and brave Sand Bar. He was pushing and leading the pax on so many exercises that he pushed his OJ right out as well. This is nothing to be ashamed about and is a Badge of Honor Sand Bar. Thank you for coming out with your old man almost every week and showing us all how to put forth 100% effort. You sir are an animal and if you keep this up you’ll be the biggest beast on the soccer pitch and the football field!
It was great to have an FNG from out of town Cosmo (Brad Bloom) who is the executive and editor of Faith and Fitness magazine. You did great and look like you are already in a position to start up our next location of F3 up in Chesapeake, VA. It was also great to have Malko come down for our weekly #downPAINment.
Announcements -1) The official registration for the Spartan Sprint is now up on the web site. Please read through the artice and go ahead and officially register you and your EH’s from when we soft committed back in the fall. YHC committed for several spots back in the fall so if you didn’t then or have started F3 over the last couple of months and would like to run the Spartan Sprint please send me a Twitter DM or talk to me at the next workout.
2) The new F3 Race Jersey design is up on the website and there is an area for a soft commit if you want to order one. This is important so the Gear Team can know how many to request from the vendor. Please select your style and size when you make your soft commit.
Until next time! Aye!
Frozenhood – Man in Tights
18 men gathered for the frozen fiesta this morning at Area 51. Temps in the low 20’s but the sun was shining so it was time to steal from the rich and make some downPAINments to the PAX.
The Thang:
Crab Cake QIC
walking lunges the entire length of the parking lot (ouch)
walking lunges all the way back, (dagger!)
circle up,
SSH x21
IW x21
Merkin x21
LBC x 21
Rock Climber x 21
Mosey to tire wall
jump over tire and back x 20
jump over tire sise to side x 20
decline merkins x 20 AKA Derkins!
mosey to circle of benches in the woods & divide into 2 groups
group 1: dips on the benches as we realize the Tickler is wearing man tights without shorts – cardinal sin, more on that later
group 2: run to top of steps, frogger ladder with merkins from 5 down to 1, circle field and meet back with grouyp
SWITCH and repeato
next, same 2 groups
group 1: step ups on benches
group 2 froger lader, same as before then circle field and all meet up
mosey to wall for peoples chair
decline merkins on curb x 20
rinse and repeat
Far Side QIC
indian run around field finish at rock pile then grab your favorite boulder
4 man teams line up in the end zone.
1 man sprints to 50 while the other three excersize, when he returns, the next man runs (with boulder) and other 3 guys excerzise in this order:
squats, merkins, lunges, carolina dry docks.
circle up at thre 50 yd line for the ring of fire
1 man shouts out an excersize for the rest of the circle to do while he runs around the outside of the circle
when he returns the man to his right shouts out a different excersize and runs the circle, repeat until everyone goes
return boulder, liine up in end zone
50 yd sprint, 10 merkins, back run 50 yds, 15 merkins, 100 yd sprint 20 merkiins
200 yd sprint (end zone to end zone)
circle for mary
dolly x20
rosalita x20
flutter x20
bicyle x20
Moleskin:
No doubt that the Tickler stole the show with his wife’s jazzercize tights. These mantyhose would have been perectly acceptable had he been wearing shorts over them. But he wasn’t. Tickler’s surgical gloves left the PAX with more questions but I think they felt some were better left unanswered. Hats off Tickler! Wardrobe well done. Other notables: FNG Thomas Fennel (Jordache) worked out in a pair of vintage Jordache jeans and managed to keep them grass stain free, wouldn’t you? Those things are collector items. Welcome, Jordache, hope to see you back soon brother! Cotton Tail tortured the ring of fire with his high knees and butt kicks as he slow trotted around, Nicely done. Overall, lots of chatter from the group, probably everyone trying to keep their faces from freezing. Great job Crabcake on his second Q – the downPAINments were well received.
Kevlar
GoRuck Gear Test #2- Pepper Pots & A Bed Post
9 members of 1st F and 2 committed runners posted in the dark and muddy gloom for another taste of good livin.
The Thang:
-Ray Charles and The Drill posted at 0515 for their weekly 5 to 6 miler while 49er, Stone Cold and Far Side went for a 1.5 mile warm up run with rucks.
-The full GoRuck PAX launched at 0530 and immediately picked up the first 3 coupons for the day provided by the bridge overpass retaining wall. Adult size boulders and one in particular was a nice and healthy beauty (DK sure can pick em!).
-The creek.. she was a rage’n thanks to last night’s down pour. Water level was very high and white caps abundant. So a creek crossing with bricks tied to our backs was unanimously ruled out. No doubt there would have been an under water pain station had The Shore (praying for you brother) been Q.
-Up hill trek in formation picking up another coupon, lop sided tree trunk (one end very heavy with spikes, the other much lighter) and a bed post (Woody).. I think someone must have needed it for their 3 legged bed at home.
-Pain stations at muddy field lead first by Donkey Kong: caterpillar push ups (crowd pleaser! ) and Dollys. Then Strange Brew: partner pepper pots (Canadian for “he sees me’s”) and army crawl.
-Trek in formation back to parking lot delivering coupons back to their homes; with the exception of Woody. 3.5 miles covered.
Moleskin:
-A lot more chatter this morning from the PAX; I am guessing due to the exhilaration of knowing that we would not be getting in the water. Mother was that water cold last week!
-Pepper pots are much more enjoyable on a wet muddy field. Far Side wins the award for the longest belly slide.
-Did I actually hear Brew say that he was in the very elite Canadian Army….or was that a raccoon growling in the woods???
-Shout out to Schedule C for making the long trip from north Charlotte for the 2nd week in a row at the crack of dawn.
Announcements:
-Dolphin is Q’ing an early morning GoRuck workout this Saturday. Meet at the Greenway parking lot off of Johnston Rd near Ballantyne located at the bridge just down from the Red Robin. This is NOT the entrance off of Hwy 51. Meet at 0420; launch at 0430. This will be a good dress rehearsal for the challenge so dress and prepare accordingly. COT will be at 0600 so you will have time to double up and make your usual Saturday workout after.
-Marrow Mountain GoRuck workout (4 hours) this Sunday. Meet at The Rock (Calvary Church) Sunday at 0600 if you want to carpool.
“34 multiplied by 23 equals 6402”
38 men (tying the DV record) braved a cool breeze and 63 degree weather this morning to make their down painment.
Warm up:
-Jog around parking lot.
-Shoulder stretches in squat position while PAX was notified of the F3 disclaimer.
-SSH x 25
-Split up into teams of 3&4 and perform mountain climbers while solving a math problem (stole this one from TR).
The Thang:
-Jog to football field with Old Glory in tow.
-Merkin pyramid (or as some call it a ladder…potato…po-tah-to) up to 10 and back down holding plank position for 5 seconds after each set. Judging from the many grunts this was a definite crowd pleaser!
-Run 3 laps around track while performing 5 burpees when whistle is blown (ramdomly 4 to 6 times each lap by YHC). The faster you run the fewer the burpees. Plank when finished.
-Jog to concession stand for wall work: People’s chair, BTW, (extra credit for push up), people’s chair, wall plank with peter parkers.
-Jog back to football field for team work: Each team (same teams as in the warm up) performs a total of 100 burpees per team while each team member (one at a time) sprints 200 yds. Another mental challenge thrown in the mix adding up each team member’s burpee count…no extra credit given for going over 100! Plank when finished.
-Bear crawl to Old Glory planted just beyond the 50 yard line.
-6 MOM: Dolly x 21 hold em; LBC x 24; Rosalita x 21; bicycle x 23; 6 inches
-Jog back to parking lot for plank-0-rama: Regular; right leg up while left arm behind back (Rocky Balboa); Switch arms/leg repeato. Mission impossible.
Moleskin:
-Weather conditions could not have been more perfect and it was great to have Old Glory waving in the wind and joining the PAX for the down painment. How could anyone fartsack on a day like today?….Dora?
-Dolphin and Far Side might want to start following @F3Area51 on Twitter as both showed up wearing their rucks even after YHC tweeted to leave the rucks at home today. They quickly put them back in their cars when they realized that YHC was ruckless. I think they agreed afterwards that is was a good call. Actually eveyone should follow @F3Area51 on Twitter.
-Tclaps to team Harley, Cheese Curd and Double D for being the first to FINALLY figure out that 34×23=782. Basic math is a little more challenging while simultaneously performing a physical task, but the team (didn’t recognized the voice) that answered 6402 might want to brush up on their basic multiplication tables.
-Brothers continue to pray for The Shore’s family. Jon, his mother, brother and the rest of his family have trying days ahead.
“And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” Philippians 4:7
Run Skunk, Run
26 Pax rolled out of the fartsack to get the day started right. Even though they weren’t sure what awaited them, they ventured out into the gloom anyway.
WARMUP:
- Rack ’em, stack ’em and mosey to church entrance
- Partner up (KB size matters) for KB farmer carry run/jog, 10 merkin chaser to buses and back
THANG:
Circle up:
- IW x 20
- SSH x 20
- Halo x 10 R/L
- 2 hand swing x 20
- Goblet squat and press x 10
- KB staggered arm merkin 10 R/L
- 1 hand swing x 10 R/L
- Donkey kicks – 45 seconds
Lunge walk to field while passing KB thru legs
Find your partner again. Flapjacks after each of the following:
- PAX 1: 1 arm alternating swing, PAX 2: sprint down and back
- PAX 1: KB overhead triceps extension, PAX 2: sprint down and back
- PAX 1: KB curls, PAX 2: sprint down and back
- PAX 1: KB Burpees, PAX 2: sprint down and back (that was so much fun, let’s rinse and repeat)
- PAX 1: KB mountain climbers, PAX 2: bear crawl down/crab walk back
- PAX 1: KB Around the world, PAX 2: sprint down and back (repeat for KB around the world in opposite direction)
- PAX 1: KB figure 8, PAX 2: sprint down and back (repeat for figure 8 in opposite direction)
- PAX 1: 1 arm KB ground bench press, PAX 2: sprint down and back (repeat for KB ground bench press with opposite arm)
Side dips x 20 R/L
COT
Moleskin:
- It was terrific to see 4 FNG’s this morning. Keep coming out guys
- There were many unsavory comments heard when YHC called for the bear crawl/crab walk combo. Well deserved.
- T-claps to all the Go Ruck PAX. Run Stopper looked like the road runner after shedding the Ruck on the last sprint.
Announcements:
- Keep the Shore and his family in your prayers as his father battles cancer
- Death Valley on Wednesday – 49er on Q…says it will not be Ruck friendly
- Devils Turn on Thursday – Ruck workout, prepare to get wet
- Kevlar workout on Friday – Covenant Day, 5:30 (note that the time changed from the launch last week)
O Canada
25 men got after it this morning at The Matrix.
The Thang – Strange Brew QIC
- Lap around school, form up on main soccer field
- SSH x 25
- IW x 30
- Carolina Dry Docks x 25
- Hold plank
- Air Squats x 30
- Mosey to edge of field
- Partner pepper pod across field to pole, while other partner merkins amrap; switchorama
- Partner pepper pod across field to pole, while other partner carolina dry dock amrap; switchorama
- Partner carry out, switch, and back from pole
- Plank it up
The Thang – Joker QIC
- Slow squat X20
- Slow wide arm merkin X20
- Slow dolly X20; hold em
- Slow flutter X20; hold em
- LBC X15
- Lunge walk 50 yards; 20 merkins
- Wrestler lung walk 50 yards; 20 merkins
- Bunny hop broad jump 50 yards; 10 merkins
- Bunny hop broad jump 50 yards; 10 merkins
- Bear crawl X 50 yards
- Run around school
- People’s Chair / Merkin combo
- Run to COT
Moleskin
– Great first-time lead today by Strange Brew. YHC still can’t explain what a pepper pod is, but we did em and we did em fast.
– Remember when F3 nicknames like “Red Warrior” and “Dark Warrior” were given without hesitation? Not anymore. Today’s FNGs better be prepared for something less flattering/manly… like, for instance… Mary Kate. Welcome to the team Mary Kate… we hope you live up to your name [whatever that means].
-YHC and Mall Cop were reminded of the laws of physics this morning, when I decided to jump high for the piggy back ride and Mall Cop decided to bend forward at the same time… we hit the ground very gracefully, and we might incorporate this movement into a future workout.
-Lots of rucks this morning, though Donkey Kong must have left his at home for the first time in a few months.
-Short Sale… we were thinking of you today. We know you will be back with us in the Spring, better than ever. We may even call you Six Million Dollar Man.
The Three Amigos
Aye! 3 brave men left the warm confines of the fartsack and headed into the icy gloom to Stonehenge for their daily downPAINment. Kotters to Frehley’s Comet for coming back after missing last week for some reason that I can’t remember.
The Thang
COP
We broke COP up into 4 stations – 1 at each Stonehenge “marker” at corner of B’tyne Commons and Johnston Road/521.
1st Marker – SSH x 50; Frankenstein Squats x 25
Jog south across B’tyne Commons
2nd Marker – Imperial Walker x 25; Lunges x 25
Jog east across Johnston Road/521
3rd Marker – Merkins x 20; Sore Shoulders x 10 front and back
Jog north across B’tyne Commons
4th Marker – Mountain Climber x 20; Prisoner Squat x 20
Half mile jog east down B’tyne Commons to parking deck
Three Amigos Relay
Pax 1: People’s Chair
Pax 2: ~400M sprint around lower level of garage
Pax 3: Run up two levels, 5 merkins, back down
Flapjack until all three pax complete each exercise
Set of Elevens
1 Merkin, sprint 30 yards, 10 Jump Squats, sprint 30 yards back
Continue to 10 Merkins/1 Jump Squat
Plankorama
Run to soccer field for Mary
6MOM
– LBC x 25
– Dolly x 15, hold ’em 20 seconds
– Dolly x 10, hold ’em 20 seconds
– Dolly x 5
– CCV x 10 left and right arm
– Ab Ladder 1HTH/2LBC…4HTH/8LBC…1HTH/2LBC
Run back to parking garage
Lunge walk up stairs to fifth level
Downhill Jog of Pain (each pax chooses one station)
Down to level 4 – Dolphin – Inverted Mountain Climber x 10
Down to level 3 – Frehley’s Comet – 5 Burpees and 10 Merkins
Down to level 2 – Honey Bear – Lunge walk 25 yards
Half mile run back to launch point
COT
Moleskin
– Very solid effort by the pax today. Small numbers absolutely did not mean small effort.
– Tclaps to Frehley’s Comet for the double down pain station. Like the way you think brother.
– Honey Bee has some wheels. Guy can definitely run fast. No wonder his marathon debut last weekend was a 3:30! Solid work brother.
Announcements
– Please pray for Short Sale (Jim Fagan) who broke his wrist at the USNWC Convergence today. Heal fast brother.
– Lots of GORUCK Challenge training opportunities for pax taking part next month. Even those not participating can get a new form of downPAINment at these workouts. Something extra special planned for Stonehenge next week. Stay tuned.
– Continue to pray for The Shore and his family with his fathers cancer and for Byron and his family for the recent loss of his Dad.
Great quote was shared with me this week: “Comparison is the thief of joy.” Very simple and true. Think about it.
Dolphin
7 at 7 for 60
The shovel flagged was planted firmly through the icy ground, and 7 brave souls posted for another Saturday morning scaling of The Rock.
THANG:
Hops Q –
Jog to baseball field for COP
SSH x 25 (all counts military)
IW x 26
Squat x 25
Partner-up
Wheelbarrow from left-field line to 2nd base; flapjack back to left field line
Decline Merkins w/feet on partner’s back while he planks; flapjack – 3 sets of 10 each
Plankorama – 3-4 minutes
Grab a rock
Jog to pavilion, alternating rock overhead w/left and right hand
People’s chair – holding rock straight out in front – 1 minute
People’s chair – overhead press with rock x 15
BTW x 3
Jog to field
South Cackalacky RR – 3 cycles
Man maker merkins – 10x R, 10x L
Mason Twist w/rock x 13
Bear crawl up the hill, 5 burpees at top, run down hill
Run up hill, 20 LBCs at top, bear crawl down
——–
Stone Cold’s Q:
Sprint 50 yards – 10 merkins – Sprint 50 yds back
Sprint 50 yds – 10 squats – sprint 50 yds back
Sprint 50 yds – 10 jump squats – sprint 50 yds back
Bear crawl 50 yds – then plank
Australian Lunge-walk with Bear Crawl chasers (or something like that) – 5 minutes
MoM – several minutes:
Dolly x 25
The Un-Lance Armstrong (aka Bicycle with no cheating – knee-up position) x 15
LBC x 25
Rosalita x 25
Superman (w/chorus of 7 singing) , then into swim move or some such x 10 (it was painful)
Run to far end of field
Pickup rocks and run back to parking lot for COT
MOLESKIN:
Small crowd with many of the normal pax at the Whitewater center for Convergence.
Frostbite, apparently guarding against the actual chance of frostbite, was sporting some huge arctic mittens. Great effort by all the pax as we avoided the icy spots on the paths and parking lot. YHC heard some grunts and disgruntled pax during the People’s Chair regimen. The 50 yd sprints were unsavory in the cold air.
Normal schedule of events in Charlotte South this week. Don’t forget 2nd edition of Kevlar Friday at 5:45am at CDS. And Strange Brew with his 1st QIC effort at The Matrix Monday morning. Look forward to hearing the accounts from all the pax who hit the Convergence.
Deep Freeze
Six men gathered at Area 51 for a crisp start to the day.
The Thang [all shown in civilian count]
IW X 40
Squat X 40
SSH X 40
Warm up jog around school parking lot
Move to playground
-10 pull ups, 20 dips — rinse and repeat for 3 sets of each
Move to the lower field for five cycles of the 100 yard loop, interrupted at the end of each cycle by:
-merkins X20
-squats X20
-CCD X20
-merkins X20
-squats X20
Move to playground
-20 dips, 20 incline merkins — rinse and repeat for 3 sets of each
Move to wall
-People’s Chair for 60 seconds, 20 decline merkins — rinse and repeat for 3 sets of each
Move to field
-800 meter run
Move to parking lot
-lunge walk; wrestler walk; merkin broad jump
-bear crawl
-crab crawl
Moleskin
-Things were slick in Area 51 this morning. We managed to stay on our feet, but a few close calls during the 800 M run as we traversed over sidewalks and paved roads.
– Strange Brew still has a ruck attached to his back wherever he goes. He was really pushing himself today… merkins with a bag of bricks on your back aint easy.
– Join us on Monday at The Matrix… Strange Brew will be making his debut as Q.