18 Faithful gathered in the Gloom of Area 51 for the daily #downpainment
http://youtu.be/tDZy6-fMCw4
The Thang
#1 Warm up:
#2 Head to Rock Pile (pick a winner) and head to soccer field. Split into 4 equal groups for Stations (using the rock for some). PAX carry their rock station to station.
Round One:
10x burpees
Round Two:
10 burpees
Round Three:
10 burpees
Round Four
10 Burpees
Light pole Sprints (Down and back)
6 Minutes of Mary
Trail run – Animal crawl to road behind school x2
Moleskin:
Lobster Roll showed his true colors this morning by bringing the pain Rock Lobster style. First thirty minutes were spent making big rocks into little rocks F3 style.
T-Claps to all the FNG’s who posted. Especially one who arrived after the start of the Rock Pile work out began. Through the fog and gloom , approaching 17 shadowy figures pushing, lifting the slamming rocks on the ground it must have looked more like gorilla’s in the mist.
Zip-A-Dee arrived 30 minutes late this a.m., although not due to the sweet embrace of the fartsack. Z- was coming for a second helping of pain after wrapping up at “The Worm” #StrongBrother
32 pax sucked up some serious FOGGY GLOOM to put a downPAINment on the day and attack The Rock! Today just felt like a perfect day to be a part of F3. YHC was inspired last night while the family and I watched “The Amazing Spider Man”, and Run Stopper just wanted to lay down the hammer!
The Thang:
Mall Cop Lead:
Run to baseball field for COP in cadence:
SSH x 20
Web Slingers (AKA Running with Scissors) x 25
Spider Man Push-Ups (staggered arm R x 10, staggered arm L x 10)
Peter Parker x 10
Parker Peter x 10
Mosey to entrance 4 hill – Run Down hill, spider man crawl (bear crawl) up hill, 10 burpees at the top.
Rinse and Repeat
Mosey back to baseball field left fowl line for exercise called x 10, sprint to right field line & exercise x10, sprint back to left field line & exercise x 10.
1) Merkins, 2) Carolina Dry Docks, 3) Diamond Merkins
Circle Up for 6 MOM in cadence:
LBC x 20, Flutter x 20 & Hold em 6″, Dolly x 20, Merkins x 10
Run Stopper Lead:
Mosey to Shovel Flag and form 2 lines for Indian Runs (Nobody knew how far Run Stopper was taking us). With shovel flag leading the way we ran through the Calvary Campus, down Hwy 51 Pineville Matthews Rd and left on Elm Rd, down to greenway and left back to Rea Rd at Starbucks / Trader Joes (Be back for coffetiria!), down Rea back to Calvary – A grand total and WR 2 miles of Indian Runs. More in the Moleskin.
Back on the campus form 2 lines to help our brothers attack and climb up and over the 10 ft tall Rock.
Reform 2 lines and run from The Rock to North Face lead by the 2.0s Ninja Turtle and Sickle carrying the shovel flag. T-Claps to the 2.0s who lead the pax all day!
3 of us nursing knee and back injuries grabbed rocks from the creek bed for overhead press, curls, and plenty of Merkins and planks while the rest did the following:
Form 3 lines & plank, Military Crawl underneath the pax through the tunnel and then sprint up North Face. At top Merkins x 15 in cadence, then run back down.
Form 2 lines & plank, Military Crawl underneath the pax through the tunnel and then sprint up North Face. At top Merkins x 15 in cadence, then run back down.
Form 1 lines & plank, Military Crawl underneath the pax through the tunnel and then sprint up North Face. At top Merkins x 15 in cadence, then run back down.
Single file job .25 mile back to home behind the shovel flag.
SSH x 20
COT
Moleskin:
This morning just felt like a perfect day to dish out an F3 workout with the foggy gloom. YHC wasn’t sure how many pax to expect with all 3 Charlotte South workouts going for the first time and being so close to Stonehedge, but as YHC kept seeing car light after car light pull in through the fog it was just awesome to see! Strong work by all the Pax today.
It was great to have 5 of the FNGs from last weeks Stonehedge workout back out here at The Rock and 1 new FNG. Welcome brothers, this is what F3 is all about. The workouts don’t get any easier, you just get stronger and faster! Hope to see you at one of our weekday workouts and back at The Rock next week!
Run Stopper had us line up for an Indian Run that took us 2 miles on an of campus tour. YHC got chill bumps seeing the shovel flag lead the way and the pax pushed on strong the whole way. One things for sure, people love Old Glory, The Shovel Flag. People honked and cheered, and gave hooras the whole way and it was awesome! I think Run Stopper started something great here.
Strong work by Ninja Turtle and Sickle as in typical fashion they lead the way on the sprints and up North Face! I wish you could spare some of that youth on some of us!
Until next time!
14 pax entered the gloom. 14 returned.
The Thang:
7 pax showed for an early 1.5 miles at 5:15. The rest joined us for about 3.5 more at 5:30.
During our group run, 10 of us had rucks, and all of us shared coupons: the American Flag, a 25 lb Kettlebell, a good sized rock, and a good sized tree trunk.
Moleskin:
We’re now up to 10 of the 11 pax from South Charlotte joining us this morning for our GoRuck training. Only Dolphin no-showed. I guess he was resting his abs in the fartsack.
Many fresh faces today including the 4 without rucks: Abacus, Deep Dish, and Big Bird and his newly name 2.0 – Tweety (Cross-country runner extraodinaire). Thanks for coming our guys. Strong work. Hope you enjoyed the coupons.
Not much chatter once you get to carrying that log. Fellowship through adversity is just as strong a bond as fellowship through conversation though.
Bugeater looked like a kid at Christmas with his rucksack looking like it was just out of the box.
When I was carrying the log with Haggis, he positioned himself near the center of the log at first. The thing was nearly teetering on his shoulders, leaving practically no weight for YHC. Haggis was happy to move forward though and share the burden.
Headcounts need work. With 2 lines it becomes more complicated and I don’t think we ever really got good at alternating the count from one side of the line to the other and up to the front. We’ll keep working at it though. Don’t want to leave any man behind!
ABSolute DownPAINment…well at least for YHC. 33 pax jumped out of the fartsack and into the gloom at Death Valley and got right to work.
The Thang
Little baby jog to baseball field for COP
– Peter Parker x 12 hold ’em
– Parker Peter x 12 hold ’em
– Merkins x 15
– Imperial Walker x 15
Trail run (1/2 mile) through the woods to Davies Park ending at base of grassy hill – Partner up
Little Baby Jacob’s Ladder (Partner Style)
– Round 1: Pax run hill repeats x 7, partner does merkins, flapjack
– Round 2: Pax run hill repeats x 7, partner does squats. flapjack
Mosey to grassy field for Mary
10MOM – Didn’t track time but it felt like 10 minutes
– Ab Pyramid (ala Skunk Works) – 1 Heel to Heaven (HTH), 5 LBC; 2HTH, 10LBC; 3HTH, 15LBC; ladder back down to 1/5
– Dolly x 12 hold ’em
– Flutter x 12 hold ’em
– Superman 20 seconds – TClaps to Hops for leading us in “Believe It or Not”
– Ab Pyramid – repeat above
Trail run (1/2 mile) back through woods to base of hill at SCMS
Jacob’s Ladder
Split into groups 1 and 2
– G1: Jacob’s Ladder with increasing merkins up to 7
– G2: LBC until G1 finishes, flapjack
Mosey to 3B foul line on baseball field
Set of Elevens
– Tiger Press (TP) – merkins with 2 overhead arm presses for each merkin
– Run across outfield until even with 2B
– Jump squats (JS)
Start with 1 TP (2 presses) and 10 JS, continue until 10 TP (20 presses) and 1 JS
LBC until all pax are finished
COT
Moleskin
Pax may have noticed we did a fair amount of ABS work today…apparently I haven’t done enough of that in the past. Hope everyone got what they were looking for. Seriously, strong effort by the pax today. We never really stopped moving. #F3Strong #DolphinSmoked
Welcome to Death Valley FNGs Craps and Double D’s. Hope you enjoyed your post and will come back again soon.
Usain Bolt on Hiatus – No wide open sprint to start things off as YHC just didn’t have the legs for it after Tiger Rags CORE-bine yesterday. Couldn’t have kept up with Joker any way.
A Ruckin’ We Will Go – several pax posted with rucks on, GORUCK Challenge training is in full effect.
Clipboard totin’ Ms in the House – well at least on an adjacent soccer field. Only interaction was
“Who is that?” from the Queen Clipboard when one of the pax yelled out “Good Morning Charlotte”. Not sure if she got her answer.
Announcements
– Inaugural SCLT HDHH is tonight at New South restaurant in the Arboretum at 1800 (6pm). For those in the F3 Fuel Challenge, rest assured they have water and carrot sticks on the menu so plenty for the pax to enjoy. May be a good time to use that cheat card. Seriously, hope folks will come on out and enjoy some 2nd F.
– Stonehenge – new SCLT Saturday workout in Ballantyne. Great response at the launch last week. Starts at 0630 in the parking lot of The Vines Restaurant. Co-site Qs Haggis and Dolphin will begin leading the pax this week. Be sure to EH guys you know that live in the area.
– F3 GORUCK Gear Night at Great Outdoor Provision Company off Park Road on 1/16/2013 at 1800. Great opportunity to ask gquestions of GOPC staff on clothing, gear, etc. whether for GORUCK Challenge or not. HDHH to follow.
Have a great day brothers. Aye!
26 of South Charlotte’s Finest once again returned to The Matrix’s icy gloom this morning for yet another dose of…
THE RED PILL
Mosey to Rock Pile and grab a rock you’d be proud to show your brother, unless you’re wearing a Ruck, in which case you just lost strap privileges.
Form two columns for a Coupon Indian Run, 2 laps around the entire field.
50 Yard modified Cackalacka Coupon Choo Choo
Partner up for:
Extended Coupon Mary, all excercises done with coupon held over the chest:
Mosey to rock pile, turn in your coupon.
Sprint to parking lot.
COT
Moleskin
Great to be back with the Pax after an extended holiday absence! Unfortunately said absence made keeping up with my own workout more challenging then I expected. #useitorloseit
A CDD/Merkin 11’s Ladder *will* turn your shoulders to tapioca. I believe it was Bulldog (fka Wanker) I heard comment “that’s a good combination.” T-claps to all the Pax for muscling through this one. #yourewelcome
Part of the goal of this workout was to give us all a taste of what it’s like to have to drag around a cumbersome coupon and still perform. With more than two-thirds of the Pax dropping (throwing) their rock coupons on the ground at the end of the Indian Run and recovering hands-on-knees I’m confident we’ll have a few more of them joining for the next GORUCK. #goodlivin
The Cackalacka Coupon Choo Choo was ambitious and difficult to explain. But Q’s team still won by decision. I promise no more than one new exercise per post from now on. #overachiever
Welcome to our FNGs Sharkbait (first post, Lex Luthor’s EH) and Matt Roller (second post after Stonehenge — Tiger Rag *didn’t* scare them all away!). Sorry, Matt, but “Snake Eyes” has already been bestowed upon another Pax prior, so you’ll get an even better (or worse) name at your next post.
Note to self: bring Eucalyptus Oil next post for Runstopper. Or Pampers.
Twenty two skunks got after it for a CORE / Combine mashup.
LITTLE BABY JOG TO LOWER LOT FOR WARMUP
(All counts in cadence)
LITTLE BABY JOG BACK TO FIELD FOR THE THANG
SPRINT TWO LAPS
SPRINT ONE LAP
SPRINT ONE LAP
SPRINT ONE LAP
SPRINT ONE LAP
SPRINT ONE LAP
SPRINT TWO LAPS
COT
MOLESKIN
ANNOUNCEMENTS
17 men gathered for the Area 51 party on the frozen grass dance floor. A stricty enforced dress code of hats, gloves and courage was in place. All men came well prepared.
The Thang:
SSH x 30
Squat x 30
Mountain Cimber x 30
IW x 30
4 Corners
50 Merkins, jog to next station
50 squats, jog
25 berpies, job
25 merkins, jog to finish
Parnet indian run 1/2 mile
Merkin Hoppers:
1 man does merkins while the other hops over him side to side 10 times. When the 10 hops are over they switch.
Repeat 3 times
Indian run 1/2 mile
Part Deux
5 Berpie warm up
LBC x 25
Flutter x 25
Scissor x 25
Dolly x 25
Jog to playground, break into groups of 4 and rotate between the folowing:
20 one leg squats, each leg
30 jumping squats
15 pull ups
20 incline merkins
Repeat 3 times
Peoples Chair x 1 min
Diamond Merkins x 20
Repeat 3 times
Jog to field for follow the leader
zig zag full length soccer field every 20 yards rotating between karoke, shuffle, fowrad and backwards runs – repeat on the way back
Grand finale of 4 group rotation between Merkin x 20, pull up x 10, jump squat x 30 & one leg squats x 20
Moleskin:
Great showing by all today despite the frigid start. Thin Crust refused defeat in the indian run rotations, strong work brother. Coffeteria was well represented with guest appearences by Zipadee and Joker. Lots of talk about the USNWC convergence and today’s workout was a good step in our preperation.
Fifty-two** found their way to the heart of Ballantyne for the launch of Stonehenge. One in three was an FNG.
(**Fuzzy math in there somewhere with a Bulldog [sic] LIFO, FNGs scattered all over the lawn and a frozen paw scribbling frantically, the exact may be off. 50, 51, 52…No matter. It was huge, Jerry. Huge.)
THE THANG (all exercises in cadence)
LITTLE BABY JOG TO LAKEFRONT, SPLIT INTO TWO GROUPS
LITTLE BABY JOG TO…Look, a grassy hill….
LITTLE BABY JOG TO…Look, another grassy hill…
LITTLE BABY JOG TO…Look a guard rail…
LITTLE BABY JOG TO FIELD FOR MARY
SPLIT INTO TWO GROUPS
TR’s GROUP:
JOKER’s GROUP:
LITTLE BABY JOG TO CORNER
FAST MOSEY HALF WAY HOME
LITTLE BABY JOG TO STONEHENGE THING
LITTLE BABY JOG ACROSS THE FOUR LANE
JAILBREAK TO THE HOUSE
COT
MOLESKIN
10 pax showed up (including 7 of the 11 Charlotte South GoRuckers) for some early morning fitnes, fellowship, and good livin’.
The Thang:
Ray Charles and The Drill must have showed up at 5am or so to do their standard 6 miles. By time we finished Ray Charles was still there to greet us. The Drill was flying away for more important buisness.
ZipADee, Far Side and YHC set off at 5:15 to get 1.5 miles in, and returned just in time to join the rest of the crew for some GoRuck style training.
Our single file march took us through the woods and over hils; rucks, 25 pound KB, the American Flag and one fallen tree in tow. We probably covered just over 3 miles in about 45 minutes.
Moleskin:
This was a great start for most of us. 7 of 11 south Charlotte GoRuck pax isn’t bad, but we’ll be shooting for more in the coming weeks. I could swear Runstopper emailed me he’d be there this morning. He must have gotten lost on the way over. See you next week Mr. Swan.
The “No Guts, No Glory” award goes to Strange Brew. In just a few short months he is attempting a remarkable transformation. From upchucking sloth to fit, inpiring stud. Keep up the hard work SB! It’s great to have you aboard.
It was nice to see some of the non-Ruckers not scared away by the threat of a few bricks. ZipADee was truely embracing the moment and even got to try on a ruck for himself by the end of our trek. Feels good doesn’t it?
Between the New Year’s break, yesterday’s Indian Run inspired lunge/squat-a-thon, and today’s work, I’m feeling a little sore today. And yes, that does feel good too.
18 men entered the dark gloom for some Indian Run style activities.
The Thang:
2 lines – Standard Indian Run, 1/4 mile
Karyoke Indian Run, 1/4 mile
Backward Run Indian Run, 1/4 mile
Australian Peel Back (APB) – the line lunges, the peel backer bear crawls, 50 yards
APB – the line backward lunges, the backer peels/bear crawls up front, 50 yards
Line – elbow plank, backer hops the legs to the front, close to 100 yards
APB – the line squat walks, the peel backer crab walks, 50 yards
APB – the line backward squat walks, the backer peels/crab walks to the front, 50 yards
Line – a$$-up plank, backer low crawls through the tunnel to the front, 100 yards
Buddy-Up Indian “Run” – the line wheelbarrows, the back Fireman’s Carry’s their way to the front
COP – each man runs around the circle, one at a time, exercise changes with each lap
Plank, Left hand high, Left leg high, Left hand high, Plank, Right hand high, Right Leg high, Right hand high, Regular, Recover, LBC, Flutter, Dolly, Rosalita, Bicycle, LBC, Russian Twist x 2
Indian Run 1/4 mile and back to parking lot
The Moleskin:
YHC had much fun devising this one for this morning. Hope all enjoyed the work.
Welcome to two FNG’s this morning! Luther, EH’ed by the Mighty Lance, named after Lex Luther. And Elliot, brought in by Stone Cold, encouraged by Ice Hole, and named for his alma mater’s namesake crossing of the Delaware and said effect on the Revolutionaries fingers and toes. Great to have you both aboard. It only gets easier from here.
The wet weather made for some sloppy play. I think it was Young Love who took a spill while encircling the COP providing some much needed comic relief during a time of struggle.
The Buddy-Up Indian Run did not go as smooth as I had hoped (at least 2 more rounds were planned). Not sure which part through us off, the wheelbarrow or the Fireman’s carry. Both need work though
50 yards may not sound like much, but in an Australian Peel Back, the front of the line keeps whittling away and so progress is slow indeed. It seems like we could have kept lunging in one place forever, but I guess that’s the point when your line is attacking the enemy and you need to maintain a constant onslaught of fire.
Reminders:
Devil’s Turn tomorrow morning, 5:15 or 5:30. GoRuck team training (though rucks are not required, all are welcome). Miles will be covered, coupons will be carried
Saturday, Area 51 is on at 7am. The Rock is off. And Stonehenge officially launches at 6:30 somewhere near those big stone statues in Ballantyne.