17 men showed up to the Devil’s Turn this morning to find out just how tricky the Jersey Devil can be, disclaimer not-withstanding.
The Thang:
3 sane pax showed up sans ruck and ran a simple 3 miles and back.
The rest of us had all the fun:
Street Crossing.
Creek traversing.
Deep water crossing.
Deep woods scramble (including gully climb).
Creek walk.
Simple jog.
Creek run.
Ice cold squats, merkins, and dolly/flutter.
Deep woods wandering.
Hill climb (rucks overhead).
Woodsy trail run (no shoulder straps).
Simple jog back to base.
Moleskin:
Where to start? YHC probably should have started with the disclaimer this morning, but hey, if you thought this was CSAUP, just wait until we get 11+ more hours of it on Feb. 16.
Air temp this morning was about 32 degrees. Water temp, maybe 33.
This fun run was meant to test out our GoRuck gear. For example, my wool socks (thank you GOPC) kept my toes relatively warm. The synthetic glove liners on the other hand had my fingers freezing in no time. Shoes should drain water. Straps should be duct taped down. Etc… Others learned simpler lessons such as cotton absorbs cold water and keeps it close to the body. Shorts also don’t seem to work too well when joging through the prickers.
Thanks to all the Devil’s Turn FNG’s this morning: Peleton, Black Jack, Moby, Gandalf, Turkey Leg, and Strike Out. Not sure they knew exactly what they were getting into this morning, but it was great to have you out.
Next week we do it all over again, so come on out and enjoy the fun!
Tomorrow on the other hand, don’t miss the launch of Kevlar. 5:30. Somebody help me out with the location (its the same place as SkunkWorks – Tiger Rag’s 2.0’s school).
Eighteen Pax were duly notified and disclaimed:
Your workout leader, while a stud in his own right, is a rank amateur. His training is comprised of watching You Tube videos and reading fitness articles from Self magazine. It’s dark–you may fall down. It’s cold–you may pull a muscle or twelve. You’re old–but you think you’re young. You’re not. Past performance does not indicate future results. People can, and do, lose money, dignity, and health. Remove shirt before ironing. In the event of death, discontinue exercising immediately.
Asking for objections to proceed, and hearing none, we commenced to warming up:
THANG
Round 1 – Divide into teams of 4 max
Repeat for 4 cycles.
Round 2 – Switch teams, 4 max.
Repeat for 4 cycles.
KB COP
COT
MOLESKIN
ANNOUNCEMENTS
Luke 12:48: Everyone to whom much was given, of him much will be required, and from him to whom they entrusted much, they will demand the more.
23 Pax posted in the fridged gloom to start the week off right at The Matrix. YHC had 60 mins worth of exercises and only 45 mins to fit it all in so I warned in the Pre-Blast there would be no COP warmup.
So straight into The Thang we went:
Run accross the school to the field with the small track and line up along the sideline for:
1) Bear Crawl Accross Field 2) Burpee Broadjump 3) Crab Crawl 4) Sprint across field and back 5) Lung Walk Accross
Count off into 3 groups and run to the playground to rotate through 3 pain stations with a new exercise YHC has been dying to introduce to the Pax.
Station 1) Line up under a pull up bar for 15 Burpee pullups: Perform a regular burpee with the pushup and when you jump up grab the pullup bar to do a pullup (that is 1 rep).
Station 2) On right side of the median do 30 Carolina DD then sprint to the light post and back, plank when done.
Station 3) On left side of the median do 30 Merkins then sprint to the light post and back, plank when done.
Mosey to the school and grab some wall for Peoples Chair – 60 seconds, Repeato, Feet on wall Mountain Climbers x 10 in cadence.
Run to the soccer pitches for 11’s with sprints in between. 10 Squat Jumps and sprint 25 yards 1 Merkin, 9 Squat Jumps and sprint 25 yards 2 Merkins, etc.
Circle up for Mary / Granny:
Introduced Granny to the Pax: Partner up, Partner 1 holds Partner 2s feet while partner 2 does situps AMRAP (as many as possible) for 30 seconds, hold at a 45 degree angle for 15 secs, arms up in 45 degree angle for 15 sec, look to the sky to find a star for 15 sec, finish with 30 more secs of AMRAP sit-ups. Flapjack and partner 1’s turn.
Flutter x 15 then 6″ Hold
Rosalita x 20
Sprint 75 yards and back, then mosey to parking lot.
10 more Merkins in Cadence.
COT
Naked Moleskin:
Great work today by the Pax, especially Dolphin for wearing the Ruck and to Super Sonic (Lost Weekend 2.0) leading the pax on many of the exercises and sprints. Happy 11th Birthday coming up this week Super Sonic!
YHC was on a mission today to test out my recovery on my knee and wanted to mix in a lot of sprints with some squats, lung walk, and everything in between. So there was no time to waste with an initial COP. Thanks to the Pax for going along with it. YHC tried to keep up a decent pace with the exercises so I hope everyone got their moneys worth. The good news is the old knee passed the test!
The Burpee Pullup seemed to be a hit and will enter the rotation of the workouts. Although next time we may do 2 Pullups per rep for the first 5 or so reps and finish the set with 1 Pullup per rep.
Lots of groaning and grunting during the Granny. She is a mean old lady and really gives the core and abs a great workout.
My apologies to the 1 pax who I didn’t get written down as the Pax was flying through the namarama and my frozen fingers just couldn’t write fast enough. Stand and be heard in the comments and I’ll add you to the pax list.
Announcements:
For those going to the WWC this Saturday for the first Annual F3 Mud Run Prep Convergence, we will be #clowncaring it up. Meet up at The Rock and park in the back where we meet for our workout at 5:45 to 5:50. Convoy will leave at 6:00 promptly. Contact Countertop with questions or to RSVP so he can help coordinate. By the way CT, I’ll be meeting up to ride up with 2 of my NVR4GTN team mates Dora & Thin Crust.
Our new South CLT Friday workout soft launch this Friday at a temporary location Covenant Day HS where we workout for Skunk Works. Please make note of the start time 5:45. Yes that’s 5:45 and not 5:30, with Bulldog and Short Sale as your QICs.
Cheese Curd is Qing for a Hyperwear Weight Vest order, deadline 1/28/13. Check it out on the website and ask CC any questions you may have. This is a quality weight vest that some of the F3 Pax have been using for over a year and a great way to increase the difficulty of your work outs. There are 12 ordering so far.
Until Next Time!
16 PAX, including 2 returning FNGs, braved the frozen tundra as temp gauge indicated 28 degrees at the start. However, the blood was flowing after first 1/2 hour and several of the PAX were lightening their load a layer at a time.
The Thang
Warm-up
Pentagon of Pain – sprint to each light pole, exercise and back
Superbowl Shuffle
The Thang – Part Deux
Mosey to the field inside the track
Mosey over to the school and grab some wall
Mosey over to the Rock Pile and find a friend
Mosey over to the Soccer Fields for Suicide Burpee Ladder (in Far Side’s honor as he enjoyed a little R&R with the M and 2.0’s in Turks & Caicos)
Mosey back to the school for several MoM
COT
Moleskin
Posted on behalf on Salt Lick and Abacus: Both did a great job on their Inaugural run as QIC!!!
The shovel flag was planted through the frozen tundra, and 27 brave and hearty souls embarked on another weekly assault on The Rock.
The Thang:
Big League Chew’s Q:
COP
Arm rotations – L x 10, R x 10
Windmill rotations – L x 8, R x 8
SSH 30x
IW 30x
Merkins 20x
Plank – right leg up then left leg up – 45 sec
Leg adductions – L x 10, R x 10
Indian Run – 2 Lines with 5 merkin chaser, last man snakes through Pax to front; 2x around perimeter of soccer fields
Partner carry with 5 squat chaser to infield, Flapjack
Hops’ Q:
Plankorama for 3 minutes
Jog to baseball field
She Hate Me – 10 minutes – Star Jacks x 10, Wide Arms x 10, Knee Ups x 10 – rinse & repeat for 10 minutes
Jog to North Face
10 burpees
Run, crawl, scale North Face by any means
10 burpees
several MoM:
LBC x 16
Dolly x 15
CCV – R x 13, L x13
Peter Parker x 10
Rosalita x 13
Protractor
Run to COT
COT
MOLESKIN:
Big League Chew with a strong effort in his first QIC. Always appreciate the “change up” to the COP and BLC did not disappoint. Great to have BLC leading us off. Unfortunately, YHC had to take an urgent call from nature about 7 or 8 minutes into the COP….so missed a bit of it while getting in some extra squats….this cleanse is messing with me something fierce! The pax was gracious but understandably hesitant to shake hands afterward with YHC.
4 FNGs joined us – welcome to F3 Nation – Misty, Pee Wee, Purple Haze, and Hermey. Also a special welcome to a Metro brother – Bird Hole.
T-claps to all the pax with the rucks…it is no small task to carry those around for 1 hour of pain on a frosty Saturday morning.
Announcements:
USNWC Convergence next Saturday 1/26 – meet for clown car rendezvous at The Rock at 0600.
The Rock will also launch as usual at 0700.
Friday, Jan. 25th – soft launch of Kevlar (site QICs Short Sale & Bulldog) at Covenant Day HS. Launch time: 0545. This is a temporary location until permanent site is secured. This will will mean Charlotte South will now have workouts on every weekday and 3 sites on Saturday. Great to see the pax growing – keep EH’ing your friends, neighbors and co-workers men!
Today 20 brave pax came out to get their daily downPAINment in the frigid temps. We had 4 FNGs including one 2.0. Strong group of pax.
The Thang
Dolphin at the Helm
Run to parking lot for COP
– Seal Jacks x 20
– Imperial Walker x 20
– Sore Shoulders x 10 forward and backward
– Frankenstein Squats x 20 (arms straight out)
Run to speedbump
– 50 yard all out sprint to next speed bump
Run across road
– 50 yard all out spring to first light
Run to parking lot, each pax grab a parking space
Set of Elevens
– Burpees and Squat Jumps – 1 burpee/10 squat jumps…10 burpees/1 squat jump
Run to loading dock behind medical office building, grab some wall
People’s Chair x 60 seconds
5 merkins
People’s Chair x 90 seconds
5 merkins
Count off 1 and 2 to form two teams for later
Run across road to another parking lot
– Stop for SSH x 25 on the way (gotta have SSH in an F3 workout)
Team Relay Races with Pain Station
– 30 yard sprint to light – 5 merkins – sprint back
Continue relay until all pax complete
Merkins while you wait to run and after you run
– Rinse and repeat 30 yard sprint to light – 5 knee jumps – sprint back
Continue relay until all pax complete
Merkins while you wait to run and after you run
Run to Bulls for Mary
6 Minutes of Mary
– LBC x 20
– Dolly x 20
– Bicycle x 15
– Michael Phelps x 15
Haggis at the Helm
Pushorama – improve your max merkins number from last week by 2
Run to big hill adjacent to pond number 2 on the nature trail
Partner up
Jacob’s Ladder (Partner Style)
Merkins for everyone x 10
– P1 – 3 x hill repeats with 1, 3 and 5 burpees at top
– P2 – runs a lap around the pond
Flapjack
Plank until all pax complete
Rinse and Repeat
Diamond merkins for everyone x 5
– P1 and P2 same as round 1
Flapjack
Plank until all pax complete
Run back toward launch point
– Bunny hop up steps to upper parking lot (40 steps)
– Stop at fountain for Dips x 20 (10 with one leg raised)
COT
Moleskin
– Welcome to FNGs Jared James, Rich Riehl, Ryan Riehl (2.0) and Peter Arnold. Also to those pax posting at Stonehenge for the first time. Hope everyone enjoyed it. Very strong work by the pax today. YHC was smoked at the end.
– Pax were fairly quiet with virtually no mumble chatter, particularly during the Elevens and Jacob’s Ladder. #toofocusedtotalk
– Brrrr! Defintely a chill in the air today and most of the pax had abundant frost on their feet. Hence the Backblast name.
– Lots of questions from the newer pax about additional F3 workouts in CLT South and throughout the city. Great to hear and folks should check out as many different workouts as possible. Go to “Find A Workout” on the site for a complete list. #varietymakesyoustronger
Announcements
– USNWC takeover next Saturday. With more than 250 folks signed up for Mud Run training, pax are needed to help with logistics. Volunteer to help through comments on the site.
– Countertop Qing the clown cars for carpooling next Saturday. Carpooling is critical so meet at Calvary Church (site of The Rock workout) at 0600.
– More details to come in the Sunday CLTSouth email
– Continue to pray for The Shore and his father battles a yet to be determined form of cancer.
All I got brothers. Have a good weekend. Aye!
Dolphin
11 men showed up in the rain to have some fun out on the McAlpine Greenway this moring.
The Thang:
The Drill, Ray Charles, and PBQ showed up early to get their full 6 miles in. Thanks for waiting on the COT in the rain while the rest of us caught up!
8 others, 7 with rucks marched in formation throughout the greenway and woods to push ourselves and become one with the muck. The basic story was thus:
Dora lead – Run to rock pile, pick up 4 rocks.
Run Stopper lead – Run to log pile, pick up 2 logs (all hands on deck). Run to top of hill.
Half the group – 49er lead – Run logs down hill and back up (about 1/2 mile).
Other half – The Shore lead – Bear Crawl rock across soccer field. Then Snipper run to exhaustion (“He sees me, I’m down”).
Flapjack groups.
Dolphin lead – Return logs. Return Rocks. Return to base.
The Moleskin:
YHC hadn’t meant to get too wet this morning (that is reserved for next week), but it turned out to be a great opportunity to test out the new gear. Smartwool socks and top from GOPC held up well. Thanks to Blue for organizing a very worthwhile event last night.
Overheard up on the hill was Bugeater stating the obvious, “My new ruck is getting dirty.” I have to believe he was saying in with a bit of pride.
We had 7 of 12 pax from South Charlotte getting ready for the GoRuck this morning (props to Thin Crust for coming out and hanging in even without the ruck). Those who couldn’t make it – you know who you are.
Next week we’re planning on a more intense march through the woods, creek and obstacles. This will be a great test of whatever gear you plan on using for the Challenge. Hopefully, all our pax will make it and whoever else wants to join in the fun.
29 of the faithful came out in the Gloom and light rain. Death Valley is known to have puddles on the track and a waterlogged football field, but those didnt make the Pax fartsack this morning.
The Thang
Warm-up
SSH x22, IW x 22, Mountain Climbers x 12, Peter Parkers x 10
Mosey down to track and split into two groups:
400 run with 5 burpees in each corner
Rinse & repeat with 10 squats per corner
Rinse & Repeat wih 10 Merkins per corner
5MOM: LBC, Dolly, Bicyle, Rosalita (en Espanol)
Suicides with a twist on football field
50/100 yd suicides: 10 burpees at the 50 & 20 burpees at the 100. Plank when done
25/50/75/100 Suicides with 5/10/15/20 Squats. Plank when done
25/50/75/100 Suicides with 5/10/15/20 Merkins. Plank when done
10 Merkins polished off with 10 Parker Peters
Mosey back to parking lot for COT
Moleskin:
It was great to see so many of the Pax out this morning. And a special welcome to M who got his name when he told us of his 5 yrs in the Army as an Intelligence Officer. Psycho T also made a cameo appearance. Hope you will join us down South some more, brother.
Right before we started our first 400, QHC was asked by one of the Pax “how many laps are we doing?” QHC’s reply: “That’s for me to know and you guys to find out.” In all seriousness, though, that’s one of the great things about F3. When you aren’t leading, the challenge of the workouts are heightened when we dont know what the Q is going to do next.
After the 3rd 400, TR was overhead complaining about the asymmetrical nature of doing three 400’s instead of four. Just trying to throw off that brilliant engineering mind of yours TR.
During the suicides, QHC couldn’t believe how fast Haggis was. He has either been sandbagging since he first started coming to F3, or he’s been running while dragging a bunch of his stones. In either case, great job today, Haggis. You smoked.
Announcements:
– HDHH tonight – 6:00PM at New South Kitchen
-If you dont have a Twitter account, please sign up and “follow” @F3Nation and@F3Area 51. As we grow larger, we will be using Twitter more to communicate to everyone in Charlotte South. It has been suggested that you set up your Twitter name in the following manner, using Joker as an example, @JokerF3
23 strong posted in the early morning gloom with their best friend, Mr. Kettlebell, to get this week’s downpainment of Skunk Works.
The Thang:
SSH x 25
IW x 25
Mt. Climber x 25
KB Stack em and mosey to church entrance, partner up.
1st guy stack KB and jog/quick mosey around church, 2nd guy 5 burpees then sprint to flapjack with partner. Continue around the church ~1/2 mile.
Circle up:
2 Hand KB swing x 20
Bear crawl up hill and back down
Goblet squat x 20
Sprint to first bus, 10 merkins, back
Alternating one arm swing x 20
Sprint to tennis courts and back
Good Mornings x 20
Duck waddle up and hill and back down (awkward but seem to burn)
Overhead press x 10 each arm
To the 2nd bus, 10 merkins and back
Goblet lunges x 10 each leg
To the 3rd bus, 10 merkins and back
High rises x 10 each arm
To the 4th bus, 10 merkins and back
Two hand swings x 20
10 Burpess on your own
Mosey back to parking lot
Louganis x 15
The W x 15
Dolly w KB x 15
Heels to Heaven w KB x 15
Mason twist w KB x 20
COT
Moleskin:
Great turnout on another warmer than normal Jan. morning. YHC enjoyed leading the brotherhood through the KB pain.
DK gets stronger and stronger gang. He took off into the gloom with his partners KBs and never looked back.
Strong post by Dolphin and Bugeater with the rucks this am. KB weight in front, ruck in back…nice balance!
Why do the Good Mornings seem to hurt for days afterward? It seems like such a simple move.
Welcome FNG Daniel Foster, now known as Bananas. EH’d finally by Hops we hear. Persistence pays off fellas, keep asking those neighbors, friends, coworkers, etc. Share the joy we experience and bring them out.
Keep The Shore’s dad in your thoughts and prayers.
Regular schedule workouts in S. CLT for the rest of this week.
On behalf of Crab Cake…
24 faithful Pax were able to extract themselves from the fartsack, brave the 60 degree weather and experience the virgin Q of Crab Cake. After what seemed like an eternity for a warm up, we were able to get to the what the 1st F means, Fitness.
Warm-up
Jog around soccer fields, circle up at bottom parking lot.
5 exercises all in Cadence:
SSH X40
Imp .Walkers X25
Parker Peters X25
LBC X25
Merkins X25
The meat
Mosey to Rock Pile, find a pet. Snack packs not allowed. Partner up.
P1: Rock squat w/shoulder press P2: Run length of soccer field 10 merkins Flap Jack
P1: Rock Lunge w/shoulder press P2: Run length 10 diamond merkins Flap Jack
P1: Rock squat P2: Run length 10 wide arm merkins Flap Jack
Partner carry 1/2 of field; switch for 2nd half; Run backwards length of field and plank.
Crab walk forward 1/2 of field, crab walk back backwards and plank. (To have a crab cake, we must have crabs)
Return rock to place of sleep and mosey to playground
4 Pain Stations:
10 pull-up/25 dips/25 Decline merkins/25 LBC
Plank until all are done.
Rinse and repeat
Jog to front entrance and grab a piece of the wall
Peoples chair 90 sec.
Balls to the wall 30 sec
People chair 90 sec
Plank w/feet on wall; mountain climbers X 10 in cadence
Jog back to soccer fields for Mary
Dolly X15
LBC X15
Merkins X10
Moleskin:
For a first time Q, couldn’t ask for a better morning and better bunch of guys to test it out on. TClaps to the whole Pax. Will definenlty need to do that again. If you haven’t tried it, it’s a must and a rush
Remember if you ever need a break (10 count) don’t ask Mall Cop, I believe he forgot a few numbers between 1 and 10, all of them. All is good, didn’t need it anyway.
TClaps to all there with the Ruck Sack