(Posted on behalf of Crab Cake).
25 brothers pulled into The Matrix that included 1 FNG (That Guy) for a Monday morning downPAINment. Due to the hour loss of sleep and O2 deprivation I could not remember everyone’s name. That’s my story and I’m sticking to it.
Jog to the lower parking lot for warm-up.
SSH x25 in cadence
IW x25 in cadence
LBC x25 in cadence
Merkins x25 on your own
Jog to the pitch, look 4 cones
Partner carry squats
5 squats 1st cone; 5 squats 2nd cone; switch; partner 5 squats 3rd cone; 5 squats 4th cone
Repeat on the way back with 4 squats at each cone; then 3, 2, 1 and plank to all done.
Heard a lot of grunts and moans. This one seemed to be a crowd pleaser.
Cones are fun so let’s do a Merkin/LBC suicide ladder
1st cone 5 merkins, back to start 5 LBC; 2nd cone 10 merkins, back to start 10 merkins then 15, then 20. Before going down the ladder make sure you hit the 20 twice, then 15, 10, 5 and plank when done.
Hey there’s a playground, let’s jog to it
3 groups: 1) hanging knee up 2) dips 3) backwards jog up/back length of parking lot
Move to wall for peoples chair 90 sec. Inchworm merkin to sidewalk. Another crowd pleaser.
Rinse/repeat cycle with forward run and then back to wall for 90 sec peoples chair, balls to wall for 30 sec, 60 sec peoples chair and lunge to sidewalk.
Look we still have time left, another cycle with forward run, dips and high knee ups.
Circle up for MOM
Oblique LBC to the right x25 then left x25 in cadence
Dolly x25 in cadence (hold em)
Rosalita x25 in cadence (Thanks all for the Spanish lesson.)
Superman (Harmony. We sound great at 6:15AM)
MOLESKIN
Strong showing by all brothers at The Matrix. Always trying to mix it up and try new things. Thanks for allowing me to use you as my test subjects and thanks for allowing me to lead each of you in today’s gloom. It’s an adrenalin rush and anyone who has not led, step up and take the reigns. You won’t want to let them go.
Far Side trying to hijack the Q for some stoppage time burpees…rebuffed with extreme prejudice.
Zip-A-Dee (#Loudcounter) sporting the #FrogFace. Guess he got tired of picking food out of that Old Testament style beard.
Welcome to FNG That Guy, another FH Ute Pastor joining the Pax.
If you haven’t already done so, sign up for the Spartan Sprint, March 23 and 24th.
Eight strong men posted at South Charlotte Middle School for today’s installment of Base Camp
The Thang –
Jog from parking lot to baseball field
1 burpee
SSH x10
2 burpees
IW x12
3 burpees
Low, slow squat x15
4 burpees
Lunge x10
5 burpees
merkin x10
Jog to football field
Line up at endzone – stations at 25 yard line/50/25 and opposite endzone. Repeat 6x with the following:
Merkin x5
LBC x10
Squat x15
Lunge x10
wide arm merkin x5
dolly x10
Mini JW:
1 merkin to 2 arm press to 6 merkin and 12 arm press and back down
Jog to restroom bldg
1 min wall sit x2
Jog to baseball benchs. Lap around outside of baseball field with pain station:
15 dips, burpees x3 at top of hill, 5 squat jumps, decline merkins x10 on rail. Rinse/repeat
Jog to parking lot
High dolly x10 – hold ’em
flutter x10 – hold ’em
Naked moleskin –
Excellent work from the new guys – Spielberg and Furley. Keep at it!
Moans from the PAX when the Jack Webb was announced – Smash: “it only looks easy!”
Nice adaptation from Skywalker and Strange Brew on some of the exercises while they are still recovering from injury.
Callaway
Posted on behalf of Haggis
14 Pax braved the new start time of 0600 for their daily downPAINment to start the weekend. We wanted to go heavy, but we had no weights available. We each were able to find 160 – 200lbs of extra resistance for some of the exercises….
The Thang:;
Jog to first parking lot
COP
– SSH x 25
– Imperial Walker x 25
– Merkin x 30
Jog to Lake Ledge
– 12 decline merkins – slow with max form
– 12 dips with one raised leg – slow with max form
– Jog one lap around lake.
Rinse and repeat
Jog to pull up station. Partner up.
– 10 squats with partner on back
– 10 merkins with partner legs on back
– 10 pull ups with partner assist as necessary – ALL the way down, ALL the the way up!
Rinse and repeat.
Jog to road.
Indian run 1/3 mile over bridge to Mary’s favorite parking lot.
6MOM
– Flutter x 25
– Dolly x 25
– Heels to Heaven x 25
– Flutter x 25
– 1 minute ab stretch on elbows and toes
Jog back to another parking lot
– 20 merkins, 50 yard sprint, 20 merkins, 50 yard sprint
– 20 squats, 50 yard sprint, 20 squats, 50 yard sprint
– 20 mountain climber, 50 yard sprint, 20 mountain climber, 50 yard sprint
Relay race. Two teams, 35 yard sprint and return for each man.
– Winning team 5 burpees, losing team 8 burpees
Jog to lake.
– Sprint race around lake for some, recovery time for others. Approx 1/3 mile.
Jog back to start point.
3 minutes left…
3MOM
Knee Ups x 2525 i
Merkin/Burpee Lader up to 6
Moleskin:
– Toughest exercise was probably the merkins with extra wieght of partners feet on your back.
– Mary was in a bad mood this morning and decided to punish us by not allowing any breaks through the whole session.
– Frehley’s Comet brought along a suitor for his daughter who now goes by the name of “Dirty Jersey”.
– Dolphin was missed by all… but nobody missed the uphill bearcrawl/merkin combo that he came up with last week
Announcements
– Remember Stonehenge is taking a field trip to The Rock next week. Workout starts at 0700 at Calvary Church.
17 men gathered on the Gloom of Area 51 for the weekly downpainment.
Warm up
Little Baby Indian Run Soccer field to lower field
Little baby Indian Run to front Playground
5 MoM
Second Half QIC Change-up (Abacus)
Burpee Suicides
Mosey to front playground for 3 pain stations
Mosey to the Nature Trail
Mosey to the back playground for 3 pain stations
Mosey to the front of school for People’s Chair
Mosey back to start for final round of 20 merkins and COT
Moleskin: Strong work by all this a.m.
Matlock brought his by his bouncing baby sandbag to join the fun. Consisting of mostly duct tape, a strap and weighing in at a healthy 30 – 40lbs, it was a welcome addition to this a.m.’s Indian run. The “Baby” was picked up, handed over and dropped off many times without without complaining once.
T- Claps to Jordache who pushed through the pain and past the point of muscle failure several times throughout the workout. Strong work brother!
Welcome Mike “Dirty Bird” Kessler to the PAX.
Announcements: New Friday workout at Charlotte Catholic, Centurion, started 3/8 with 38 in attendance. Spartan Sprint is scheduled weekend of 3/23-3/24. CLT South Saturday workouts to go as planned unless otherwise noted.
The shovel flag was firmly planted in the thawed turf, and 27 hearty fellows made the Saturday morning assault on The Rock.
The Thang:
Stagecoach QIC:
Grab the shovel flag and jog across parking lot, along Rea Rd and the pax made a flanking maneuver on North Face.
Stagecoach then his 2.0 Rickshaw hoisting Old Glory
COP utilizing North Face
Run/climb to top of NF and run/walk/slide to bottom of NF between each of following exercises:
Bottom of NF:
SSH x25
Mountain Climbers x 20 & Hold Plank
Donkey Kicks x 20
Top of NF:
IW x 25
Slow Squats x 15
Burpees x 10
Mosey to field
South Cackilacky RR – 2 teams
Rinse & Repeat – Repeat was a race
Winning team = 10 burpees
Losing team = 5 burpees…..WHAT?
Partner up & stay with partner for Merkin Starfish:
20 Regular
20 Wide Arm
20 Diamonds
20 1-Legged (10R/10L)
20 Decline Merkins w/feet on planking partner
10 burpees to finish in center
Hops QIC:
15 Minutes of “Hands of Time” (apologies to Girardi as I probably bludgeoned this but R&D’d the idea from yesterday’s Armor Backblast).
5 Burpees at each 1/4 Hour
20 Rockhoppers at all other points on the cursed clock
5 Burpees at center of clock between each point on the cursed clock, 1/2 way through YHC audibled to 10 LBC’s #shamelessaudible
7 2/3 Minutes of Mary
Low Flutter x 13
Freddy Mercury x 13
CCV x 13R, flapjack, CCV x 13L (shout out to Longhorn – still a crowd pleaser)
Rosalita x 13
Protractor
Superman
Butterflies x 13
Jog back to parking lot led by Sickle and then Skywalker hoisting Old Glory
Merkins x 10 to finish
COT
Moleskin:
Early mumblechattering when Stagecoach incorporated North Face in warmups/COP…painful! Stagecoach also was led astray by YHC and led to the creative flanking maneuver to get to NF #needmorerecon …but yet – was good training for Spartan and MudRun – Aye! Purple Haze was flying up North Face – T-claps brother.
Great to have Skywalker and Ray Charles with us – get well soon….YHC claims Skywalker, despite the busted paw, could still do elbow planks! Strong effort. Courageous Post by both of you. Skywalker must have been somewhat O2-deprived as he reverted to his former moniker of Short Sale during name-a-rama. #WhoamI?
The merkin starfish was painful, nevertheless, Pretty Boy QB and Byron were out front setting the pace. T-claps to that tandem!
Hands of Time produced more mumblechattering…and a necessary and unashamed audible to LBCs from Burpees in the middle was called by YHC at the midway point.
The cursed clock of Hands of Time was, however, somewhat appropriate as we spring ahead tonight. Don’t forget…lest you’re late for 3rd F activities tomorrow and/or 1st F workouts on Monday. Aye!
Great to have 2 FNGs with us. Look forward to having La-Z-Boy and Sweetness with us again. Good work fellas.
Had to give some grief to the Tarheel fans among the pax during protractor #mathchallenged? But having done that, YHC is pulling hard for the Tarheels tonight with my co-Q Stagecoach (UNC alum).
Great 2nd F turnout at Coffeteria.
Have a good weekend men, and we’ll see you in the weekday gloom.
The Thang:
Escargot Lead:
Jog to the east parking lot.
Jog to the front picnic tables.
Jog to the rear of the school.
Jog to the launch parking lot for some Mary
Hand off to RunStopper
Jog to lower workout field
Drop to Belly – belly crawls to mid field
Jack Webb – Up to 11 Mirkens / 44 Arm Raises
1 Mirken, 4 Arm (from Waist) Raises
2 Mirkens, 8 Arm (from Waist) Raises
3 Mirkens, 12 Arm (from Waist) Raises
4 Mirkens, 16 Arm (from Waist) Raises Etc.,
Jog back to CCHS parking lot
Line up in 5 lines
Relay Race Sprint to Light pole (100 yards), Sprint back-
Winning team 10 Burpees
Losing Teams 25 Burpess
Moleskin:
Escargot:
Thanks to everyone who came out to support the luanch! We will acquire the keys to the stadium for more pain soon.
I will speak for the Pax when I say, “things that happen at GORUCK should stay at GORUCK” (belly crawls).
Going to be looking for Qs to help out especially while Chelms is at Q school. Email me if you are interested: seth@doerreconstruction.com
RunStopper:
T-Claps to Geraldo who took a stuntman type fall on the sprints and rolled and got back up in stride!!! Abacus looked like he had just played a game of rugby at the end. Callaway was an absolute pansy on the belly crawls!!!
Assistant principle thought we were Seniors at CCHS pulling a crank, since there was no school today! To our relieve he did not call security or the POPO on us.
Run stopper was reliving the GORUCK Challenge, by channeling Cadre Dan to make everyone get on the ground and belly crawl, and when people were cheating… turnaround and start over! Truly epic #painment
Quote of the morning from RunStopper: ‘Jack called me this morning, before the workout and Runstopper said jack who? He said Jack Webb; NOW GET ON YOUR KNEES’.
11 men showed up for an early morning jog. If you were fartsacking, it is still cold and dark at 5:30 AM these days.
The idea was to sprint the first quarter mile of each mile. I think maybe only Donkey Kong made it through with this promise.
Great new have new faces out for the first time, or starting to become more regulars. We’re all running our own personnal race. We’re just doing it together.
DK, Turkey leg and 49er look strong. The rest of us are working hard to get there.
Chum dragged himself out of the warm bed to join us again. I had given him up to the coyotes. Glad your back.
Good also to see Strange Brew back, working out the kinks in that right arm. And with plans to post for the next two days as well! Still working hard.
One we still miss though is Ray Charles. Hope the leg is feeling better brother.
Don’t forget about The Centurion tomorrow at Charlotte Catholic. There will be no Kevlar tomorrow. Meet behind the Courger’s football field at 5:30 instead.
30 Strong men gathered at South Charlotte Middle School for the weekly beating that is Death Valley.
The Thang –
Warm up jog around parking lot
COP –
20 Burpees
SSH x20
Slow squat x 20
Break into two groups – Group 1 with Runstopper and Group 2 with Callaway. QIC’s switched groups at the halfway mark.
Callaway group –
Jog to football field
Line up in end zone – Series of exercises at 25 yard line, 50 yard line, opposite 25 yard line and end zone. Rinse/Repeat on the way back. Seven stations each exercise.
Exercise 1 – Merkins x10
Exercise 2 – Squats x15
Exercise 3 – LBC’s x20
Exercise 4 – Lunge x10
Exercise 5 – wide arm merkin x10
Jog to parking lot – grab some wall for 2 min of Jack x2
Runstopper group –
Trail run through the woods to Davie Park
4 round of pain stations:
10 pull ups
20 box jumps
30 crunches
40 mtn climbers
50 merkins
Trail run back to South Clt Middle.
Group converve to end the workout with 10 burpees.
Naked Moleskin –
Runstopper needs a gps watch, as he got lost on the trail from South Clt to Davie.
Good work by the two FNG’s this am. Hope to see you guys back in the gloom soon!
During the LBC set of the field work, YHC suggested moving to the track to avoid getting totally drenched fromo the muddy field. Some under the breath comments from Tiger Rag were overheard – something about yoga mats and towels. Yet, TR was the first one one the track!
Another strong prayer from Skywalker (fka Short Sale).
– Callaway
25 Pax rolled out of the fartsack for a little Kettlebell action this morning.
WARMUP:
Mosey to church lot
Mosey back to church for extended Mary
Over to the soccer field
COT
Moleskin:
Announcements:
(on behalf of Young Love…)
22 PAX scraped the ice off their windshields and joined in the frosty gloom to start their Monday off right. Most were surprised to find a virgin Q about to make his debut.
The Thang
Warmup #1
Burpees x 10
Warmup #2
Run around school to elementary track
3 x around track alternating butt-kickers, high knees, R/L karaoke, power skip, backwards run
Warmup #3
Run to upper lot for COP:
Mosey to field for actual exercising
The Actual Thang
Starfish of Death
Plank-o-rama to catch breath
Mosey to side of field for:
Indian Run around field and up to school for:
Mosey to parking lot for AYG sprint to random car and back.
COT
Moleskine
As Sprague noted a few weeks ago, arrival times are telling. YHC arrived at 5:20 in eager anticipation of his first Q, only to be greeted by a lonely Jack Frost. 5 minutes later, 20 men were standing around getting their stretch on. By 6:23, YHC was again in a lonely parking lot.
Hops assured me there would be hazing of the rookie Q at some point this am. There probably was, but I also think I missed most of it as I was trying to remember which exercise came next and how to breathe while calling out cadence. Sorry guys, not so good at doing 2 things at once.
People Chair continues to be a great place for 2ndF. Today, we found out that Wolfman used to do People’s Chair while supporting a blocking sled #stud #GoPittFootball. Very glad there wasn’t a sled nearby.
Strong work today, fellas. Hope your legs are as stiff as mine every time you stand up from that desk job today.
-Young Love
Announcements
Mini-convergence this Friday as Kevlar helps Centurion break new ground at Charlotte Catholic.