Nineteen: the average age of the Vietnam soldier. Also, the number of Pax that posted for another Spartan / Mud Run prep session.
Warmup (Not much of one)
The THANG
Partner up and rotate through 2 minute stations: 1 minute exercise / 1 minute Spartan burpees
6MOM
COT
MOLESKIN
“Seldom does an individual exceed his own expectations.”
Unknown
13 men gathered in the Area 51 gloom.
The Thang
Far Side – QIC
Jog down to lower field and circle up:
Side straddle hop x 20
Merkin x 10
LBC x 20
Flutter kicks x 15
Dolly x 12
Slow bicycle x 15
Merkin x 10
Squats x 20
Imperial walker x 15
Merkin x 10
Rock climber x 15
Side straddle Hop x 15
Line up at one end of the field:
Merkins x 10 – Sprint 40 yds – Burpees x 5 – sprint 40 yds – repeat
Lunge walk 40 yds – 10 Carolina dry docks – sprint 40 yds – repeat
Backwards run 40 yds – sprint 40 yds – bear crawl 40 yds – sprint 40 yds
Karaoke left 40 yds – karaoke right 40 yds – sprint 80 yds
Burpees x 5 – sprint 40 yds – repeat 4 times back to finish
Backwards run 80 yds – sprint 80
Joker – QIC
LBC X15
Dips X 20 / Squats X 20: 3 sets of each
Pull ups X 10 / Squats X 20: 3 sets of each
People’s Chair – 3 sets of 1 minute each [with merkins between sets]
50 yard sprint X 3
Plank
Nakedman Moleskin
Small group today at 13, but good workout. Triple claps to Far Side for a job well done on his first QIC experience.
New idea this morning… COT name-o-rama while in plank position… could be a keeper.
Boss Tweed tweaked his hamstring today, so let’s hope he makes a speedy recovery. At 58 years young, Boss Tweed sets a great example for all of us.
21 Pax scaled The Rock – a record turnout; and the men were not disappointed.
The Thang:
Run to soccer fields
SSH’s x 20
Imperial Walkers x 20
Merkins x 20
LBCs x 25
Dollys x 20
Suicides x 5 on the soccer field; plank while partner does suicides
Fireman’s carry
Partner drag
Partner Merkins x 20; Plank & Repeat
Run to sand volleyball courts
Suicides, partner planks
Crab walks forward, partner planks
Bear crawl, partner planks
Crab walks backward, partner planks
Bear crawl backwards (thank you very little Tiger Rag), partner planks
Lunges, Bunny-hops, High Knees, Lunges, etc. — 1/4 mile to North Face
North Face runs x 3, SSH’s at the bottom, 5 burpees at top
Run to parking lot
COP – Parker Peter’s, Peter Parker’s, Rockhoppers while one guy runs around the circle
Mary Session:
Prairie Fire Mary w/partner x 30
Bicycle x 15
Rosalitas x 15
Cumberland County Viaducts x 20 (10 each side)
COT, Namearama, etc., etc.
Naked Man Moleskin:
Record-setting day at The Rock with 21 Pax posting. Aye! 3 FNG’s added to the Southland’s every growing army. T-claps to Donkey Kong, Tiger Rag and Run Stopper for posting after a 1-hour Beast training beatdown session at 6am this morning. Nice work fellas!
Mall Cop was scorching the Pax on the Suicides on the soccer fields — my man has come a long way since joining F3 Nation! FNG Blitzen was treating NorthFace like he owned the thing – strong work!
All the guys did great work. See you soon in the gloom sports fans.
Six men answered the call for a Big Boy workout to prep for the Beast.
Warm Up
THANG, Pt. 1 – Hill Intervals
THANG, Pt. 2 – Weighted Hill Work
Grab bag of goodies from the back of the Toyo: 45 lb plates, 35 lb plates, 25 and 30 lb dumb bells, 45 lb kettlebell, and the Body Bag (Pretty Boy QB’s Heavy Bag, at approx. 125 lbs).
Grab one or more and mosey to bottom of hill, rotate through stations of:
No COT…head straight to playground to join Pax for Rock workout.
MOLESKIN
9 pax posted to chugg through the pitch black of the McAlpine woods.
The Thang:
4 or 6 miles into the woods and up a hilly loop. The course definitely requires a headlamp so as not to end up in some ravine or stumbling over some form of wildlife. It does reward one with a good hill interval though with which to test the strength, stamina and mental fortitude required to “sprint” up the hill.
Moleskin:
With plenty of pax out on the course this morning the 5:30ers looked like a well-oiled pack of locomotives tunneling through the woods. Alas, distance and endurance soon spread the locomotives up.
Tiger Rag posted for his first run at the Devil’s Turn today, and ran strong up the hills, setting the pace and pushing the pack.
With the cold weather, the insects are gone and so too the spiders. A special treat for the 5:15ers as we no longer have to clear the trail of the webs spun overnight.
What we smelt last week, Mall Cop saw this morning. Skunk alert!
Bug eater seems to be getting faster by the week. And Pretty Boy QB is no slouch either. Both were working especially hard this morning.
And much thanks to Donkey Kong this morning for helping Q and lead the late group through their paces. If 49er wasn’t comotose in his fartsac, I’m sure he would have been much appreciative.
25 men gathered in the Death Valley gloom this morning for 45 minutes of pain and suffering.
The Thang
– Jog to bleachers
– SSH X 20
– Merkins / Mary Combo [3 sets of Merkins X 10 and Dolly/Flutter/LBC X 10]
– Dips / Squats / Carolina Dry Dock Combo [3 sets of each X 10]
– Plank
– Lunge walk to track
– Broad Jump Burpee Combo X 40 yards [repeat]
– Bear Crawl X 40 yards [repeat]
– Crab Crawl X 40 yards [repeat]
– 1/4 mile run
– High Dolly X 15
– 1/4 mile run
– Plank
– Lunge walk and bear crawl from football field to parking lot
– Merkins X 15 just for fun
Nakedman Moleskin
– Record high 25 PAX at Death Valley today… including some crusty vets and some new guys. Let’s hit 30 PAX next week!
– YHC was riduculed mid-workout for requesting the PAX to “count off”, then ignorning it. I just like to keep you guessing.
– Feats of strength… Far Side’s broad jumps left us in the dust, and Donkey Kong is ready for the Bear Crawl Olympics. Speaking of bear crawls, our Charlotte South knuckle draggers all got their fair share this morning.
– Maybe it’s just me, but anyone else notice a disturbing nickname trend in the recent Charlotte South PAX… Herd-On, Tickler, Wenker, The Nibbler, Ice Hole, etc. Just sayin…
20 faithful brothers posted on a cool windy morning to trek out in the gloom, timing was great as we launched here came the rain….then as quick as it started it stopped and held off until we were done!
The Thang:
Headlamps on, jog across Hwy 51, Indian lunge run, cross the soccer fields, to the run-down building and grab a block or paver
COP (Cinder Block workout)
Block swing (kettle bell swings) x 20
Squats w/ block overhead x 20
Merkins (alternating on block) x 15
Rinse, repeat
Knee-ups on block x 20
Block crunches x 20
Block sit-ups x 20
Overhead Block press x 20
Block rows x 20
Pan Cake block x 40sec
Rinse Repeat the last three
Side to side block jumps- 1 min
Jump/knee tuck over blocks- 1 min
Plank- with block on back- 30 sec to 1 min
Merkin with block on back x10
Block curls- close grip x 10
Block curls- wide grip x 10
Take block back to its home (overhead)
Jog back to parking lot (~1/2 mile)
COT
Moleskin:
The Lord held off the down pour of rain for us today, but did give us a little taste as we started and it seemed the PAX had accepted the fact that we were gonna be soaked.
Donkey Kong is getting really used to running on those hind legs versus bear crawlin’. His regular Devil’s Turn workouts are showing. Strong work, Brother.
T-claps to Strange Brew (FNG at Skunk Works) and only second time out at a F3 workout. Keep coming out, Brother, it will get easier for you.
RunStopper- sorry YHC forgot about the size of the block vs the length of your legs. makes the blocks swings interesting for you….
Gloves….it pays to read the weekly Pre-blast from Joker on Sunday (please keep that in mind). Tiger Rag had a few extra pair of gloves that I believe he borrowed from the Matthews Women’s Floral Society. Uncle Leo didn’t mind sporting them.
Anybody see signs of the Cinder block rash on their arms?
10 Pax gathered around the shovel flag with gallon water jugs in hand to do a little Mud Run / Spartan Race Training.
Prior to the Warm Up YHC called out the 5 of us who are participating in one of the obstacle course races in October to pour water over our heads and soak our shoes to simulate race conditions for the entire hour.
The Thang:
(Mall Cop Lead)
Warmup:
Gladiator Run from shovel flag to soccer pitch with a 1 gallon water jug raised over head, swap arms half way to the fields.
Mini COP in Cadence:
SSH x 25
Imperial Walkers x 20
Flutter Kick x 20
The Dolly x 20
The Thang:
Gladiator Run with 1 gallon water jug overhead (swap arms half way) from soccer pitch accross the parking lot to the back baseball field left field fence picking up Sparky along the way.
Partner up for obstacle runs:
1) Partner 1 sprints from left field to the backstop behind home plate and either climb up and over the backstop and then return back up and over backstop, or perform 20 Spartan Burpees, sprint back to the left field fence.
Partner 2 uses his and partners 1 gallon water jugs for bent over rows (back work) until partner returns.
Flapjack
Plank – regular, right arm up, left arm up.
2) Partner 1 sprints from left field fowl line to right field fowl line to perform Carolina Dry Dock Scorpions right leg up x 15, left leg up x 15.
Partner 2 uses his and partners 1 gallon jugs to perform tricept extensions until partner returns.
Flapjack
Plank – regular, right arm up, left arm up.
3) Tactical Run accross the outfield, I’m up, he sees me, I’m down. Run, hit the deck on call, pop up on call all the way down.
Backwards run half way back, then sprint to the fowl line.
4)Mosey over to the outfield fence with water jugs:
Peoples Chair with right arm curls x 90 seconds
Peoples Chair with left arm curls x 90 seconds
Peoples Chair with military presses x 90 seconds
(Run Stopper Lead)
Indian run to shovel flag to drop off water jugs.
Volley Ball Court (Kitty Litter) Session:
Suicides – accross first court and back, then accross both courts and back.
Backwards run suicides – accross first court and back, then both courts and back.
Bear Crawl accross first court, Crab Walk accross second Court.
Repeato
Partner Drag accross first court, swap partners and Partner Drag accross second Court.
Repeato
Run 1/4 mile accross parking lot for visitor parking sign slalom through the 15 parking signs, then run it out to the base of North Face.
North Face Work:
Run up North Face and back down x 5 with merkins x10 at top, Carolina Dry Docks at bottom x 10
Run it out back to shovel flag for mini COP
LBC x 20
Merkins x 20
COT
Naked Moleskin:
1) Geat work today by all (especially the FNGs) as this was not an easy workout. Strange Brew and Purple People Eater, you have taken the hardest step which is posting to your first F3 workout. It does get easier and we hope to see you again soon in the gloom. Strange Brew, we hope you aren’t too sore and left some gas in the tank for your hockey game tonight!
2) #FeedingTheBirds – YHC and Run Stopper have finally arrived on our second official Q at The Rock as Purple People Eater spilled some merlot as he stumbled from the kitty litter. No shame in that as this was your first F3 workout and it was a smokefest, yet now we are official!
3) During the backstop obstacle climb several of us with wide feet, YHC included, couldn’t fit our toes into the diamond holes of the fence, but the other half were able to scamper up quickly. The problem for Bug Eater was as he was going over the top, his foot sliped and the family jewels were racked on the top pole. Great recovery brother, and way to finish out the second half of the workout strong!
4) While barking out the instructions for the sand suicides, Run Stopper became tongue tied several times in a row trying to spit out the same thing. First it was “What goes out, comes back, you know!” After several other attempts and not being able to say what goes up must come down, Run Stopper says “You know, just go both ways!” Brother, we never want to hear those words come out of your mouth again!
5) We missed our Rock brothers Hops, Ray Charles, Pretty Boy Quarterback, and Jamboree as they took the Ms to the beach for a little sun and fun. However, it was nice to see you boys put down the fruity drinks with the umbrellas for an hour this morning to put in a downPAINment on the day. Nice backblast boys, looks STRONG, very STRONG! Check out The Balding Nub backblast.
27 men gathered in the Area 51 gloom for an ole fashioned beatdown.
The Thang
Joker [QIC]
Slap Shot [QIC]
Nakedman Moleskin
4 brave souls launched a beachhead assault on a not-so-gloomy Bald Head Island.
The Thang:
Run 1/4 mile
SSH’s x 25
Imperial Walkers x 25
Squats x 25
Run 1/4 mile
Merkin’s x 30
LBCs x 25
Standing Lunges x 15
Run 1/2 mile
Decline Merkins/Jump Ups – “11’s” (10 decline Merkin’s, 1 jump up; 9 decline Merkin’s, 2 jump ups; etc)
Jog to tower
Run stairs
20 dips at bottom
Run stairs
15 dips
Run stairs
10 dips
Run stairs
5 dips
Rosalita x 15
Bicycle x 15
Mason Twist x 15
Scorpion Stretch x 5
People’s Chair
1/4 mile Indian Run to hill
Partner carry up hill, switch half way
Run 1/4 mile
Mountain climbers x 20
Run 1/4 mile
Carolina dry docks x 10
Run 1/4 mile
COT
Naked Man MOLESKIN:
Pretty Boy QB…after liberally applying a petroleum jelly salve to his badly chafed under carriage – brought it strong and led the tower/dips session. And shout-out to him as well for a 7 mile runyesterday…which produced the aforementioned chafe.
Jamboree was bold in suggesting the jump up/decline merkin session.
A good effort by the Pax as we ran by a crew setting up for a philanthropic 5K…had to talk Ray Charles out of stealing some raceday t-shirts.
We’ll see the rest of our F3 brothers early next week in the Queen City gloom. We’re out!