Breezy with a chance of cold
5 pax set out in the early morning chill to get some Fartleks in.
The Thang:
4 or 6 miles. Quarter mile sprints mixed in each mile.
The Moleskin:
Today’s pax have replaced the old regulars lately and been showing up and running hard. Good to see you all.
It is cold out there these days which tightens the chest and numbs the hands. Still its good to get a breath of fresh air in early in the am.
Supposedly this greenway will be closing at some time in 2013 (for a 2 year sewer project). We’ll have to find a temporary new home at some point, but will enjoy the soft gravel until then.
270 and work for the Right and Left (leg that is)
22 Pax reported at 0530 on a frosty morning for some fun in the gloom that is Death Valley.
Warm up run around the baseball fields to the track
COP
SSH – 20
Imperial Walker – 20
Squats – 20
Merkin – 20
Moutain Climber – 20
Electoral College 400’s – 270 exercise repetitions mixed into 2×400 yard run
400 yd run broken at each 100 with exercise: Burpee x30, Merkin x30, Squat x30, Jumping Lunge x30, SSH x30
SSH as all finish first lap
400 yd run broken at each 100 with exercise: Jump Rope x30, Squat x30, Merkin x30, Burpee x30
COP for the Right and Left (leg that is):
One Legged Jump Rope: 10x right, 10x left in cadence
One Legged Dead Lift: 10x right, 10x left single count cadence
One Legged Jumps: 10x right, 10x left on your own
Mary
LBC – 20x
Dolly – 20x
LBC – 20x
Flutter – 15x
LBC – 15x
CCV – 12 right , 12 left
600 yard Indian Run
Run to baseball bleachers
20 dips and 20 steps ups
Run to baseball field far foul post, sprint to opposite foul post
COT
Naked Moleskin:
1) Tiger Rag remains on the anti-tights campaign and is ensuring that anyone (YHC included) daring to don the sleek, warmth providing clothing chosen by athletes around the world is mocked.
2) First sight of frost on the field at DV provoked some cries of “but it’s cold” when the first set of Merkins were called out on the field
3) Strong work by all on the Electoral College 400’s. Second set of burpees definitely left YHC gasping some cold morning air
It Tolls For Thee
One shovel flag. Twenty-two Pax. Forty five minutes. For whom does the Kettlebell toll?
WARM UP
- Little Baby Jog to lower field for Joker Warm Up
- Imperial Walkers x 15 (Madness!)
- SSH x 20 (That’s more like it)
- CCD x 15
- Squats x 15
- Little Baby Jog back to the bells
- Hip Hinges at wall
- Two-handed swing x 20.
- Repeato
- Renegade rows x 10L / x 10R
- Two-handed swing x 20
- Goblet Squat x 15
- One-handed swing x 10L / x 10R
- Suitcase Pick Up x 10L / x 10R
- Goblet Overhead Press
- Clean to rack x 10L / x 10R
- Clean and press x 10L / x 10R
- Two-handed swing x 15
- Lougainis x 8
- Mason Twist x 10
COT
MOLESKIN
- The kettlebell was the originally used as a measuring weight in 18th century agrarian Russia. Not long after, a couple of proto-F3 comrades get the CSAUP idea to swing them about in a show of virility and strength. Three hundred years later they still swing.
- The first KB workout is in the books and no one threw out a back, crushed a skull or broke a foot (though there may be a few bruised radii or ulnae and some sore backs). TClaps. A little more discussion on technique today to aid KB FNGs. Expect less yapping and more swinging in future weeks.
- Tights bullying is having salutary effects: only Crab Cake and Callaway in tights this morning. YHC will not rest until Skunk Works is a tights-free workout. I am TR, and I approve this message.
- YHC took in an abandoned 20# DB. It will be at Death Valley tomorrow.
- Own up to your Leatherneck commitment by 11-15 or be replaced by an alternate. Link is HERE.
Old and New
26 men gathered in the Area 51 gloom.
The Thang
Veteran Workout [led by Far Side and Countertop]
- SSH x 25
- imperial walker x 25
- mtn clmbr x 25
- 1/4 burpees x 25
- merkin x 20
- lbc x 25
- slow bicycle x 25
- 800 meter run
- 100 yrd dash w/ stopping at every 33 yds for 5, 10, 15 – sprint back to finish then do 20
- merkins
- air quarts
- same for burpees but 5 at each stop
- rock pile, grab a big rock – super sets
- 20 squats w/ rock over head, 20 merkins
- 20 kettle bettle swings, 20 merkins
- 20 bicep curls, 20 merkins
- LBC x15
- Bicycles x15
- Back-scratchers x 15
- Side-crunches (x15 each side)
- Leg-lowers x 15
- Dolly x15
- Plank-o-rama
- LBC x 10
- Bicycles x10
- Back scratchers x10
- Side-crunches (x10 each side)
- Leg lowers x10
- Dolly x10
- Mosey to school
- Peoples Chair x 2 min
- Balls to the Wall
- Peoples Chair x 1 min
- Balls to the wall
- Trail Run
- Bear Crawl to access road
- Burpees x 10
Rookie Workout [led by Joker]
- Jog around soccer field
- SSH X 40
- Imperial Walker X 25
- Merkin X 15
- Carolina Dry Dock X 12
- Squat X 20
- Three minutes of Jack [aka, Peoples Chair]
- Incline Merkins X 10
- Decline Merkins X 10
- Lunge walk 20 yards X 2
- Bear crawl 20 yards
- Crab crawl 20 yards
- Plank-o-rama
- Pull up / squats combo – 10 of each, 3 sets
- Dips / squats combo – 10 of each, 3 sets
- Trail run
- Karaoke X 2
- Backpedal
- 10 burpees
Moleskin
- Strong leadership by Countertop and Far Side today… by the looks of the vets at the end of the workout, everyone appeared to have gotten more than their money’s worth today.
- Great combo of vets and rookies today. Triple claps to Dolphin, Hokie Stone, Far Side and Pretty Boy Quarterback for delivering FNGs to the workout today.
- Dave Maffucci — 61 years young — was our war daddy. Even better… he plans to come back!
- Dolphin is giving a Short Sale a run for his money in terms of “best attendance record” at Charlotte South workouts during the past ten days. Come to think of it, Dora would be in the mix here as well.
- Nickname clarification. From here forward, Tickler shall be known as THE Tickler… not to be mistaken for just any ole Tickler.
- Scooter Time looked good today. This F3 thing really works, doesn’t it?
- Great to see Hoover back in the gloom today.
- Word has it that The Shore is doing relief work up in NY/NJ… well done brother.
Thank You Lt. Michael Murphy!
24 Brave souls posted in the fridged gloom to take on the Murph with 20 minutes of Mary / Core tacked on at the end!
Warmup: Mosey to the starting line measuring 1 mile for a quick SSH x 20, then the gun went off sending the Pax off to the races!
The Thang:
Run 1 mile from the starting line at Calvary Church down Pineville-Matthews Rd to McAlpine Elementary Owl Bars and sidewalk railings. Perform 100 pullups / Australian pullups, 200 Merkins, and 300 Squats broken up into 10 sets of 10 pullups, 20 Merkins, and 30 squats. Run 1 mile back to the measured line at Calvary Church.
20 some odd minutes of Mary / Core exercises:
LBC x 50
Rosalita x 30
1 Legged Dolly x 10 L, and x 10 R
Dying Cockroach x 20
Can’t remember the Rep #s of following:
Freddie Mercury
1 Legged Flutter L & R
Mason Twist
Trunk Twist
Crunchy Frog
Plank – Regular, L arm up, L leg up, regular, R arm up, R leg up, Regular
Couple of minutes of Stretch Armstrong
COT
Naked Moleskin:
Thank you Lt. Michael Murphy, Navy Seal, KIA in Afghanistan June 28, 2005 (Medal of Honor recipient). We are honored and privilleged to have the freedom and opportunity to do what we do because of you and all the other men and women who sacrifice by the service they give to our country, some by the ultimate sacrifice! We also thank you for the workout you called Armor, which was renamed in your honor (The Murph), although most of us were calling BS on it after about set #7 or 8.
Strong work by all today! This was the South Charlotte Pax innaugural running of The Murph and the Pax blew away the clock with times much faster than we all expected. Most Pax finished The Murph between 35 to 40 minutes.
Kings of the Mountain were Tiger Rag, Ocho Cinco, and Uncle Leo who blazed through the workout and sprinted the mile back home. By the time YHC got back to the 20 minutes of Mary they had already done 50 LBCs and had just started the Rosalita. Strong guys!
And to top it all off, our resident Aqua Man, Uncle Leo, dove into the indoor heated olympic sized pool somewhere in South Charlotte, (perhaps Charlotte Latin?) to warm up for the Murph by swimming for about 45 mins. And he still finished The Murph 3rd! You da MAN Uncle Leo. Are you training for a TRI or swimming just for the love of exercise?
We had 2 FNGs today at The Rock (Sputnik and Garland) who had no idea what they were getting into with The Murph until it was too late. As YHC started explaining what we would be doing they both took off for their cars. We all started yelling for them to not be too scared, but alas they where either getting some gloves or shedding a sweat shirt and hussled back to our ball of man prior to starting. Come back out guys, it was a pleasure making a #downPAINment on the day with you and we look forward to doing it many more times in the future.
Today was a high water mark for total South Charlotte Pax posting with 50, as Death Valley had 26 of their own including 7 FNGs for “Rookie Day”! It was also great to have a quest Pax Field Of Dreams from the Metro AG/Cotswold Pax join us for The Murph. YHC met FOD at the Armor Friday workout as 5 of us posted for a downPAINment yesterday (Hops, Jamboree, Cheese Curd, Wanker, and YHC) and we talked about our festivites today. It was great getting to know you better at coffeetiria.
Special thanks to Alex P. Keaton (APK) for a fantastic prayer in the COT to send us out today. Way to bring that 3rd F brother!
Fartleks
8 paxs gathered around the shovel flag and took off into the night for some interval training.
The Thang:
4 or 6 miles with quarter mile interval sprints every mile.
The Moleskin:
Half of us were Devil’s Turn FNG’s this morning. Welcome aboard The Drill, Dolphin, Cracker, and Short Sale!
Not only do the interval sprints get the heart rate up, but in the cold air they induce coughing, wheezing and a tightening of the chest. No worries, just more adversity to train the body to handle.
Most posted with headlamps this morning, though with the full moon, gloves were probably more of a necessity. With the cold air, all the heavy breathing was clearly visible.
Dolphin, despite being an accomplished ultramarathoner, was still breathing hard at the end of our workout. Makes me think of this fact you will observe at your next race – those finishing first are just as tired as the ones hobbling in last. Some are just routinely pushing themselves to get stronger, faster, and build endurance. Thanks for setting the example brother.
Men in Tights
28 Faithful gathered in the Gloom of Death Valley
The Thang
Warm-up
· Mosey to upper baseball field (COP)
· SSH x 20
· Imperial Walkers x 20
· Shores Shoulders
· Merkins x 15
· LBC x20
· Mosey to football field
Crawls and Burpees at Football Field
· Run x 50 yards / Bear Crawl x 50 yards / Spartan Race Burpees x30 (Plank until all PAX finish)
· Backward Run x 50 yards / Backward Bear Crawl x 50 yards / Spartan Race Burpees x20 (Plank until all PAX finish)
· Run x 50 yards / Spider Man x 50 yards / Spartan Race Burpees x20 (Plank until all PAX finish)
· Backward Run x 50 yards / Backward Walking Lunge x 50 yards / Spartan Race Burpees x20 (Plank until all PAX finish)
6 Minutes of Mary on the Football Field (COP)
· Dolly x 20 (hold)
· Flutter x 15
· Rosalita x 20 (hold)
· Flutter x 15
· Freddy Mercury (bicycle) x 15
· Knee ups x 15
Walking lunge up sidewalk (A Death Valley tradition) / Mosey to Baseball fields
F300 (Prototype) Break into 3 groups at Baseball Fields
· Merkins x100 (20 dmd/30 wide/50 reg)
· Squats x 100 (50 reg/50 wide alternating)
· LBC x 100 (50 Reg / 25 Cross each side)
Mosey to Parking Lot for COT
Moleskin:
Mcgee was wearing mittens. Could have been an F3 first. hmm…
An attempt to implement “Shores Shoulders” during the warm up quickly went south and wound up feeling more the “Flight of the Dodo” with legs wide and arms flappin.
The F300 (Prototype) crashed and burned this a.m. due to bad design. Look for a new and improved model in weeks to come.
Several men, including YHC, posted this a.m. wearing compression pants (AKA tights). A very manly display in the opinion of some. However, TR can be quoted as saying “Men in tights in any weather is silly. In 42 degree weather, its plain pitiful. Get your purse out of the way Nancy”
… Compression pants or not, no Nancy’s posted Death Valley on this crisp morning. Aye
– CT
Bag o’ Trick or Treats?
As the shovel flag was planted, 21 Ghosts and Goblins emerged in the cold, windy morning gloom to try a little different twist to the always unconventional Skunk Works.
So, each man had to pull either a Trick or Treat out of the jack-o-lantern and lead whatever was on the paper. Each Q had the liberty to improvise as he wished.
The Thang: (Ok well, YHC had to trek off to Raleigh today and somehow along the way, I lost the little slips of paper. So, I’m just gonna list off memory what we did in no particular order. I’m sure I forgot something, so please forgive me)
WarmUp- jog around track, SSH x 25, Imperial Walker x 25
10 x arm curls
5 x burpees
1 minute plank
20 x tricep kickbacks each arm (Short Sale- burn!)
15 x shoulder press alteranting on one leg balance (Thanks, TR)
Bridge 1 min, rest, Bridge another min, left leg raise, right leg raise
Crab Crawl the field with dumb bells
Merkins x 10
Diamond Merkins x 10
Bent over flys x 20
Merkins with Rows x 10
Shoulder press x 10
Rosalita x 20
DB squats to press x 15
Mason Twist w dbs x 20
Isolated curls x 20
The Dolly x 30
Heels to the Heavens x 20
LBCs x 15
Mason Twist w db again x 15
Moleskin:
I know I missed a few in there somewhere, please reply below if you can remember what I missed.
YHC thought this would give some new guys just a taste of what Qing is all about. We had many variations of cadence counting. It may be time for another Cadence 101 class by Prof. Joker. Although, you hve to admit that there is something special about Run Stoppers cadence that really gets you fired up…”NEXT EXERCISE _____, IN CADENCE, MOVE!”
Donkey Kong wins the improvisation award for the Crab Crawl across the field WITH dumb bells. That one may make it to the regular list for Skunk Works. Nice find, DK.
Ray Charles – can’t quite figure out who he cheers for: he started at NC State, tranfers to UNC but show us this am in all UVA gear. I guess the boy loves the ACC.
YHC is really diggin’ some of the new “regulars” at Skunk Works like Short Sale, Stage Coach, Skinner, and Header. We appreciate your support! Keep coming out.
Mall Cop posted early in his weighted down SUV and was selling kettle bells out the back.
Speaking of KBs, Tiger Rag is ready to lead us in the first SW Kettle Bell workout next week, so bring your toy and be ready for the PAIN.
And finally somebody who was close to Run Stopper, please post and explain why he was grunting so this am……
Stone Cold out.
Box of Pain
Five souls posted for an early dose of pain at 0630, then joined 17 others [at 0700] and the shovel flag for our regularly-scheduled programming.
————–Tiger Rag “Half”—————–
The early crew took turns wrestling the Python (YHC’s shiny new 2″ diameter x 50 ft rope) with various battle rope exercises:
- Alternating whips x 30
- Double arm whips x 30
- Circle Whips x20
- Fast alternating whips x30
- Double arm whips x 30
The rest of the pax rotated through merkins, mountain climbers and flutter kicks until pax on rope completed reps. At completion of interval go to track for:
- Little baby jog x 1 lap
- 80% run x 1 lap
- 80% run x 2 laps
- All out sprint the straights, little baby jog on corners
Time’s up, mosey to join 0700 pax.
Warm Up
SSH x 30
Mountain Climbers x 25
Imperial Walkers x 20 or so
Squats X 20
The THANG
Tag Team Hairburners: split into four teams of 5 or 6. 1 Pax does hairburner while rest of team does:
- 50 merkins
- 50 jump squats
- 50 mountain climbers
- 100 flutter kicks
- 40 jumping split lunge
- 20 pullups
3MOM
- Circle up with 5-6 man team and toss med ball to right x 5 revolutions
- Toss med ball left x 5 revolutions
- Flutter kick x 30 (hold ’em)
- One legged flutter x 10L / x 10R (hold ’em)
Hairburner Relays
- Hairburner to McGee’s Beemer (40 yards or so?) and back. Rest of pax plank.
- Plate inch worm relays (x 20 yards or so), one way. Rest of pax plank.
Plank Bucket Brigade
Pick up 8 to 10 lb weight on your left and pass to pax on right. When all 10 weights make it to end, flapjack and pass the other way.
First Round , regular plank
Second round, elbow plank
Maktar Jdiaye x 10
Tug of War in remembrance of the of Battle of the Network Superstars…but rope too short for 22 pax. Bah!
——————-Joker’s “Half”————————————
800 Meter Race
Plank-o-rama
Lunge walk X 25 yards – 20 merkins – lunge walk X 25 yards
Bear crawl
Crab crawl
LBC X 50
S–L–O–W Merkins X 20
Moleskin
- Nice work by first week FNGs Chum and Dolphin coming out for the early session with APK and Header. At 1.1 lbs/ft, the new 2″ x 50 ft rope is a monster.
- Many Pax enjoyed their first Hairburners in the relays. Always a good time.
- Man down? APK disappeared unannounced into the bush to feed the baby birds some banana smoothie. Agitation of the rope followed by hairburners. That’ll do it.
- Earlier in the week, YHC [Joker] discussed with Tiger Rag the idea of “bringing Skunk Works to Area 51.” Tiger Rag didn’t disappoint, smuggling some of his “box of pain” toys from Skunk Works. Area 51 PAX will never again wonder, “what is a hair burner?”
- Pretty Box Quarterback found his nemesis… the plate inchworm relay… or as PBQB calls is, “Devil on a Plate”.
- Great to see Gekko [fka Coach] back in the gloom.
FNGs EVERYWHERE!
Shovel Flag Planted, 18 men in the gloom ready for the pain.. 5 FNGs unaware yet eager to share the pain.
The Thang:
Warm Up-
Jog to soccer field circle up for a little Cadence:
- Imperial Walker x 25
- Mirkins x 25
- LBCs x 25
- Burpees x 15
- Prison Squats x 25
- Mountain Climbers x 25
Jog to Picnic Table and Pavilion
- Step-ups x20 each leg
- Decline Mirkins x20
- Jump-Ups x20
- Dips x20
- Peoples Chair (25 count, right leg up switch left leg up)
- Balls to the Wall x 10 Upside Down Mirkins
RECOVER – REPEAT
- Step-ups x20 each leg
- Decline Mirkins x20
- Jump-Ups x20
- Dips x20
- Peoples Chair (25 count, right leg up switch left leg up)– Shoulder Raises x25
Jog to Playground – Break up into 4 groups
- Station #1: Cross-over Swing Set –
- Station #2: Plank-Leg-In with Swing x20
- Station #3: Decline Mirkins x20
- Station #4: Pull-Ups x20
REPEAT
- Station #1: Hanging Cross-over length of Swing Set
- Station #2: Plank-Leg-In with Swing x20
- Station #3: Decline Mirkins x20
- Station #4: Pull-Ups x20
Jog to Kitty-Litter (Sand Volleyball Courts)
- Partner Up- wheelbarrow (roundtrip) — Switch Partner wheelbarrow (roundtrip)
- Bear Crawl (roundtrip)
- Crab Walk (roundtrip)
Jog back to Shovel Flag for COT