Kevlar Tire Beat Down
28 of South Charlotte’s finest men rolled out today for a birthday inspired workout. Again with Matlock (War Daddy) pushing the right buttons the goal was to celebrate his birthday with a 52 burpee warm up. Little did we know that Donkey Kong and Runstopper had just celebrated milestones of their own.
The Thang
Mosey to lower lot and run ring around Matlocks car who arrived at 5:32 (30 mins early)
SSH x 25
IW x 25
10 birthday burpees
Jacobs Ladder x 7 burpees at top and squat jumps at bottom
Weaving Indian run to school
Push O Rama
Sprint up hill to field
Tire ladders – tire burpees, tire dips, tire squats, incline merkins, rock twists, shuttles.
Round two – tire arm lifts, dry docks, tire lunges, inside grip merkins, rock Louganis, shuttles.
Suicides x 2 (second round with merkins)
Mary’s.
10 birthday burpees
Moleskin
Tough workout today with added 52 birthday burpees for the War Daddy Matlock which was inspired from earlier post this week. Matlock was finally not last one arriving with Strikeout flying in late looking disheveled.Made the most of the time today getting right into it. Nice to see Harley and Five Hole at Kevlar for first time. PETA and Fraggle also posting for a second F3 workout of the week after posting at Matrix and Skunk Works respectively with strong showings and no 44lb kettle bell needed.
Far Side destroyed the hills for Jacobs Ladder. Ice T showing nimble feet for weaving Indian Run avoiding big Centurion style spills.
Push o Rama was a little tickler for the real pain of the tire ladder. Chatter got very quiet as the lads pushed hard though the pain of multiple exercises and sprints. Geraldo then left everyone for dead in final shuttle runs but “blew his wad” according to RunStopper on first round coming in with first place and then last on the repeato.
Good work by all today. Thanks for coming out to Kevlar and finishing week off strong.
Announcements
Best of luck to all Spartan Sprint runners for Sunday.
Saturday workouts on as scheduled.
Hey, You’ve Got A Headlight Out
The Shovel Flag was planted and 10 Pax braved the brisk / breezy gloom to get their run on at Devil’s Turn.
Haggis and Purple Haze launched around 5:20 to get in their 6 miles. YHC and Skywalker where both planning on launching at 5:15 for the Colossus heat, however both of us were running late this morning and had to launch with the Jack Rabbits at 5:30 for a quicker paced 4 miler. In addition to the 2 of us, the other 4 milers today included Donky Kong, Stone Cold, The Drill, Acqua Fresh, Chum, and Joker.
Moleskin:
It was great having Joker out with us today as he has been battling some injuries. An injury riddled Joker is still fast and strong. Nice work brother and we’re continuing to pray for your healing.
As DK comes pulling into the parking lot and starts walking over to join the group, Stone Cold proceeded to inform DK that he has 1 headlight out. With a puzzled look on his face DK looks down at his chest trying to figure out what the joke was about. No joke brother, we’re all just looking out for eachother, although it did turn into a funny encounter!
We had half (6 pax) of our Charlotte South BRR team out training this morning at Devil’s Turn. Where are the rest of you at? Hope you’re putting in some miles! We have right around 5 months until the race which is plenty of time to get into running shape. YHC for one needs to start stretching the distance and putting in 1 more run per week. Be on the lookout over the next couple of weeks for trainging runs and logistical information as we begin to organize for the event.
Prayer Request are plentiful right now and starting #1 with OLB and his family as they mourn his passing. Please see the write-up by OBT on the website for information regarding the services, a memorial workout at Core this Sat., and an opportunity for all of us in F3 Nation to make a donation to a scholarship fund for his children. Prayer requests also go out for Ray Charles who had knee surgery this week, injuries for Joker and Skywalker, Matlock’s daughter, Tiger Rag’s daughter, Ice Hole’s daughter and several others.
Until Next Time.
Dragon Baseball
Posted on behalf of Baracus and Young Love:
It was a great start to the day…39 brothers getting after it in the pre-dawn hours. The shovel flag was planted, and then Baracus and Young Love started the PAIN session.
WARMUP:
- Jog around parking lot and down to football field
COP:
- SSH x 25
- Imperial Walker x 25
- Merkins x 20
Split into two groups: group 1 with Young Love, group 2 with Baracus. Flapjacks half way thru.
Young Love:
Mosey to Baseball Field for Triple Play:
Set 1:
- 10 supine pull-ups (on rails)
- 20 dips (on bleachers)
- Dragon Walk to first base
Set 2:
- 20 supine pull-ups (on rails)
- 30 dips (on bleachers)
- Dragon Walk to first base, Crab Walk to second base
Set 3:
- 30 supine pull-ups
- 40 dips
- Dragon Walk to first base, Crab Walk to second base, Bear Crawl to third base
Plank until all PAX is done.
Mosey to the hill for Jacob’s Ladder with Burpees at top
Baracus:
4 PAIN stations at corners of the track….start at 50 yd line
- High knees to Station 1 – 20 Mountain climbers
- Run to Station 2 – 20 Air Squats (with jumps)
- Run to Station 3 – 20 Peter Parkers
- Run to Station 4 – Walk-lunge back to starting line
- Repeato…x4
- plank when finished
Mosey back to building near parking lot:
- Peoples chair
- Wall plank
Entire group came back together for COT
Moleskin:
- Baracus’ virgin Q – only had minor difficulty recalling the names of exercises. Air squats was the correct name….we’ll save air lunges for next time.
- The vets in the PAX were gentle…just having a little fun pretending to be FNGs and needing plenty of demonstrations…must be some kind of test. I guess I did something right though because the PAX was pretty quiet throughout the workout, save for some groaning and heavy breathing. I hope the virgin Q lived up to F3 standards.
- Name-o-rama was the hardest part for me…missed a few names, so let me just apologize here. Missing names, sound off in comments below.
- Many BS calls on the Dragon Walk, all of which came on the first round. No one was talking on the last 2 rounds. And this guy makes it look so easy and fun (he lied!): http://youtu.be/tZaw9YFG6aI
- Good luck to all who are doing the Spartan Race this weekend!
Announcements:
- Sad news in F3 nation: OLB (Terry Pridgen) suffered a heart attack Saturday and passed away on Sunday at the age of 42. OLB suffered a stroke a few weeks ago and had been recovering in the hospital. There will be a memorial workout at CORE at Myers Park Traditional on Saturday at 7:00. There will also be an opportunity to contribute toward an F3 donation to a scholarship fund for his kids. Please keep the Pridgen family in your prayers. More details on the website: http://f3nation.com/2013/03/20/in-memoriam-olb/.
- Prayers for Ray Charles, Joker, Coal Miner’s Daughter, and Matlock
- HDHH tonight – 6 pm at Vintner Wine Market at Arboretum
- Devils Turn on Thursday – 5:15 for 6 miles, 5:30 for 4 miles
- Kevlar workout on Friday – Covenant Day, 5:30
- Centurion workout on Friday – Charlotte Catholic High School, 5:30
- Saturday workouts on normal schedule.
Donkey Kong + Matlock = Plantain-flavored birthday cake……what?
The shovel flag was easily planted in the soaked turf and 24 gloom-defying warriors attacked another edition of SkunkWorks.
The Thang:
Run around track and then over to school lawn for COP
COP
Seal Jacks x 20
IWx x 20
Merkins (correct form!) x 13
Partner up
One partner carries both kettlebells while other partner does a 5-merkin chaser
Rinse & Repeat until arrival at church lawn
Partner 1 does KB exercise while other partner runs (no moseying whatsoever) around church
Flapjack
Plank – several variations when Partner 2 finishes run waiting on all the other pax
Rinse & Repeat with following Kettlebell exercises:
2-arm swing
Goblet squat
Upright row
Tricep extension
Split into 2 groups for stair work
Partner 1 runs up/down stairs 2x while partner 2 completes following:
Renegade Row L & R
Flapjack
Rinse & Repeat w/Burpees
Mosey to church lawn
Partner 1 bear crawl 1/2 way then sprint, backpedal back to starting line
Partner 2 – KB one-arm press R, then one-arm press L
Partner 1 lunge walk 1/2 way then sprint, sprint all the way back to starting line
Partner 2 – KB halo exercise
KB Stack ’em – quick mosey back to school lawn
4 minutes & 37 seconds of Mary
Louganis x 8
Russian twist x 8
Dolly w/KB x 13
Freddy Mercury x 13
Merkin (correct form) x 13
COT
Moleskin:
2 birthdays being celebrated among the pax – Donkey Kong. YHC is pretty sure he’s been 26 for 2 years; but at 27, still the War Baby nonetheless. Matlock also celebrating a birthday and talked a bit of junk. Huge mistake by YHC for not punishing the two birthday boys appropriately. Will do better next time.
Not a ton of mumblechatter amongst the pax. Not sure if that was due to O2 deprivation, but a lot of the pax were gasping…and that’s a good thing!
Namearama again produced another gem for the SCLT pax – Plantain, who hails from the 290 square mile Caribbean island of Dominica, was EH’d by (you guessed it) Bananas. Solid work. Bananas. Plantain. He had no choice but to headlock him. PETA is a solid moniker for Mr. Furr as well. Look forward to having you guys with us again soon…perhaps tomorrow at DV?!! There’s plenty of room in Bananas’ clown car for another.
Hope YHC’s first Q at Skunk Works did not disappoint. Strong work by all the pax. Aye!
Prayers for TR’s daughter who fractured her ankle, healing for Ray Charles’ knee – meniscus surgery on Monday & Coal Miner’s Daughter’s father who is gravely ill.
Announcements:
Workouts as normal this week – DV tomorrow at 5:30 at SCLT Middle, Devil’s Turn Thursday at Greenway off Sardis – 5:15 and 5:30; Kevlar (Covenant Day HS) and Centurion (Charlotte Catholic HS) at 5:30 Friday.
HDHH at Vintner’s Wine Market – 6:00pm Wednesday.
Base Camp – Play Ball!
5 PAX showed up at Base Camp at 05:30 this morning for a round of Spring Training down painment.
The Thang:
Jog to football field for warm up:
SSH x 20
IW x 20
CDD x 10
Squats x 20
Merkins x 10
High Knees/Lunge Walk/Butt Kickers to the bleachers near the baseball field:
Dips x 20
Step Ups x 20 (10 each leg)
Pull ups on rail x 10
Repeat twice – third time around replace pull ups with incline merkins on rail
Mosey to baseball diamond for some spring training in the rain Facing first base dugout Karaoke to 1st base – 10 merkins Back pedal to 2nd base – 20 squats Karaoke to 3rd base – 30 LBC Jog home
Second Round
Shuffle to 1st base – 10 CDD
Back pedal to 2nd base – 20 lunges (10 each leg) Shuffle to 3rd base – 30 Russian Twists Jog home
Start at home plate with 2 Spartan Burpees Jog to left field – 7 diamond merkins Jog back to home plate – Spartan Burpees Jog to center field – 8 wide arm merkins Jog back to home plate – 2 Spartan burpees Jog to right field – 9 merkins Jog back home
Repeat with Squats/Lunges/Squats
Repeat with LBC/LBC/LBC
Mosey to steps – bunny hop up steps
Grab some wall – people chair x 45 sec; then repeat for 30 secs
Out to parking lot for MOM
Dolly x 10
Flutter x 10
Rosalita x 10
LBC x 15
COT
Thanks to the new guys coming out to Base Camp for the first time. We haven’t had many repeat PAX so either 1 – don’t like us or 2 – they are graduating quickly to the higher intensity workouts. We like to think it is the latter.
T-Claps to Strange Brew for the nice prayer to end the session and send us on our way.
YHC would add that a great workout run by Coal Miners Daughter, first full Q, well done!
Area 51
13 of the CLT-South faithful showed up for the weekly Saturday downpainment at Area 51 with Abacus and Young Love as co-Q’s.
1st Half QIC: Abacus
Short warm-up jog to the soccer fields
COP (all in cadence)
–SSH x 25
–Imperial Walker x 25
–Squat x 25
–Merkins x 20
Mosey to the Track for a little Field Work
–Karaoke Right, 10 Burpees, Sprint Back – Plank until pax is done
–Karaoke Left, 10 Burpees, Sprint Back – Plank it up
–Backwards run, 10 Turkish Get-ups w left hand up, Sprint Back – Plank it up
–High Knees, 10 Turkish Get-ups w right hand up, Sprint Back – Plank it up
A little Jack Webb
Goruck favorite with 1-7 Merkins, 4-28 (increments of 4) Air Presses
Mosey to back playground
–Round 1 – 3 Stations Round 2 – 3 stations
—–LBCs x 25 Pull-up’s x 10
—–Step-ups (10xL, 10xR) Step-ups (10xL, 10xR)
—–Jump-ups x 20 Jumping Lunges (10xL, 10xR)
Mosey to back of school & grab some wall
–People’s Chair (60 sec)
–Wide-arm Merkins x 15
2nd Half QIC: Young Love
–People’s Chair (90 sec)
–20 Diamond Merkins
Mosey to field behind School for 6MOM
–LBC x 25
–Dolly x 25 (Hold ’em)
–Rosalita x 25 (en Espanol)
–Flutter x 20
–Superman (30 sec w spotty singing)
Fast mosey to Rock Pile
Pick a pet rock and buddy up for a Rock Combine
–Round 1 (Partner A plays with Rock while Parnter B sprints to soccer goal and back. Flapjack. x3)
—–Squat w Rock
—–Overhead Press
–Round 2 (Same format, just switch up exercise)
—–Staggered-arm merkins on the rock
Plankorama
800 yard run and plank it up until Pax arrive home
COT
Moleskin:
-Jordache looking strong on sprints. Must have been change from retro denim jeans to shorts
-Not much chatter during the Rock Combine, although might have heard a little bit of grumbling
-Lobster Roll led the way on 800 yard run, looking like he was ready for 30 minutes of OT
-Nice prayer by Monkey Joe to close it out and send everyone off on their busy weekends
Great Way to Start the Day
The thang:
Jog to the East parking lot for warmup.
30 SSHs
20 Squats
20 Merkins
10 Burpees
Jog to the rear entrance.
Lunge walk up the ramp, Bear crawl back to the steps, 10 Burpees (3x)
Jog to the front picnic tables
11s with dips and step ups.
10 Burpees
Jog to the back parking lot for some Mary
Dolly x 30 HOLD
Rosalitta x 25 HOLD
LBCs x 25
Slow High Flutter x 20 HOLD
Wide Arm Merkins x 15
You guessed it! 10 Burpees
Jog to the practice field.
Partner carries down, wheel barrow back.
Bear Crawl down, Crab walk back.
Team Relays down and back. Losers do?????? 10 Burpees!
Bring it home with
Bicycle x25
15 Merkins
And What? 10 Burpees……
Moleskin:
- Those that are doing the 12 days of Burpees got a nice jump on their day. Those that are not, well you just did more than usual.
- Despite the encouragement of Tiger Rag, I think many decided to fartsack this morning. T-claps for those who made it out.
Announcements:
- Let’s keep OLB and family in our thoughts and prayers for a speedy recovery. Stay strong brother!
- Our prayers also go out to Bug Eater’s family as they deal with the injury of his son.
- Everyone start issuing their EH’s and lets get Centurion built up to where it needs to be.
- Anyone who wants to step up and Q, email me at seth@doerreconstruction.com. Aye!
Fairwell to Frozen Temperatures
9 souls ventured forth into the frozen greenway to run somewhere between 4 and 6 miles.
The Thang:
5:15 Gazelles (Stone Cold, Bratwurst, and Purple Haze) went 6.
5:15 Turtles (Mall Cop, Skywalker – slow and steady can still win the race!)
5:30 Building (The Shore, Frost Bite, Abacus, Chum)
Moleskin:
Much of the talk this morning centered around the closing of our greenway entrance of Sardis Road. In true government fashion, what was originially billed as a project to start at the beginning of 2013, now is slated to start in “late” 2013. More delays to come I’m sure.
Might this be the last of the sub-freezing temperatures? We’ll be complaining of the heat before we know it.
COT prayers were sent out to many of our family and friends (Joker and Ray Charles among you) who are sick or ailing. There always seems to be much/many for the Lord to look after.
Spartan Sprint and Mudrun are fast approaching. The rest of you better start running soon!
1 fartsacker away from 50!!
A new PAX record was set at Death Valley as 49 PAX got after it this morning. Salt Lick and Stagecoach were happy to deliver the morning beat down.
WARMUP:
- Jog to football field
- SSH x 30
- Merkins x 20
- Imperial Walker x 30
- Burpees x 10
Split into two groups: group 1 – Salt Lick is your Q to start, group 2 – Stagecoach is your Q. Flapjacks half way thru.
Salt Lick’s QIC:
Hit the trail over to Davie Park for a mini-Murph (Runstopper helped make sure that the group didn’t miss the bridge this week):
- 50 pull-ups
- 100 pushups
- 150 squats
Extra credit:
- First group: Slow jog around parking lot until all PAX finish
- Second group:
- People’s chair x 2
- BTW x 2
- Inverted pushups
Stagecoach:
“Ring of Fire”
PAX forms 2 circles (about a dozen men in each) and gets a number assigned. When your number is called, sprint around your circle and return to your spot, then lead PAX in your number for assigned exercise. Repeat until all members of the PAX have gone through. Follow the sets below.
- Set 1 – Bear Crawl with Merkins #shoulderburner
- Set 2 – Lunge Walk with Squats #legsonfire
Example: PAX does Bear Crawl in a circle until #1 is called, #1 runs around circle, returns to spot and leads PAX in 1 Merkin, PAX continues Bear Crawl until another number is called.
Extra credit:
- First group: Lap around the track with 5 burpees in the corners.
- Second group:
- Mary (Dolly, LBC, Flutter, Donkey Kicks)
- People’s chair x 60 sec.
- Wall plank and wall mountain climbers
Entire group came back together for COT
Moleskin:
- This morning felt like a mini-convergence with that many guys.
- In the spirit of full disclosure, SC stole the ring of fire idea from a recent North Country back blast. #workoutplagiarism
- Very little chatter during the mini-murph. Even the normally load and chatty (you know who you are) were silent.
- Trail was muddy, slippery and wet. #mudrunpractice
- Props to Dean’s List in finishing first on the group 2 mini murph – it was only his 2nd day with F3 – his debut was a wet and nasty workout at Skunk Works yesterday
Announcements:
- HDHH tonight – 6 pm at Vintner Wine Market at Arboretum
- Devils Turn on Thursday – 5:15 for 6 miles, 5:30 for 4 miles
- Kevlar workout on Friday – Covenant Day, 5:30
- Centurion workout on Friday – Charlotte Catholic High School, 5:30
- Saturday convergence – Stonehenge will join the Rock at Calvary Church at 7:00. Area 51 is on normal schedule.
Monkey Joe takes on the Skunk in the downpour!
Monkey Joe, a furry purple monkey, lived on a secret island named Coco-nutty Island. All of the monkeys on the island were different colors and some even had stripes. Monkey Joe was a very active and healthy monkey who surfed ocean waves, climbed the coconut trees and skateboarded on slate rock.
20 dedicated F3 brothers got out of the fartsack even with the pouring down rain to see what the Skunk had in store for this morning.
The Thang:
Warm up- SSH x 49, Imperial Walker x 49, Good Morning x 10
Stack em and follow MJ to the church parking lot.
Form two groups (outer loop runner, inner loop runners)
Run around the church (4/10th of a mile) x 3
After each lap, complete exercise as follows:
1. Two handed KB swings x 49
2. Merkins x 49
3. Goblet squats x 49
4. KB curls x 49
Plank-a-rama til others are done
Parking lot suicides!
Mary (#’s may be off):
Dolly x 25 (hold em)
Mason Twist x 15
Flutter x 20
LBC x 20
Louganis x 10
Back to home base (stack em) for COT
Moleskin:
T-Claps to Monkey Joe for his first Q. Great job leading us brother. We’ll harrass you a little with the cadence but it’s all in good fun and encouragement. Thanks for stepping up. Everyone is encouraged to Q, just speak up if you would like to lead.
Monkey Joe’s counts were a 49 theme..not sure why other than mocking 49er who fartsacked!
Tiger Rag’s rain hat….Indiana Jones or the Gordon Fisherman? You decide
T-Claps for FNG Dean’s List EH’d by Bulldog to join us over his spring break. The boy (yes, he’s 24) just lost 80 lbs in last six months and got accepted into school again! Good job there brother! Look for him tomorrow at Death Valley.
Welcome Mr. Munch (FNG) who was EH’d by his lead singer, Chuck E. Cheese. #keyboard?
Dolphin was loving the rain and the running, fish in water this am…Strong!
SnowFlake ventured to the Southland to join us today. Welcome to Skunk Works, tell others. We love visitors.
Stonehenge converges at the Rock this Saturday.