7 at 7 for 60
The shovel flagged was planted firmly through the icy ground, and 7 brave souls posted for another Saturday morning scaling of The Rock.
THANG:
Hops Q –
Jog to baseball field for COP
SSH x 25 (all counts military)
IW x 26
Squat x 25
Partner-up
Wheelbarrow from left-field line to 2nd base; flapjack back to left field line
Decline Merkins w/feet on partner’s back while he planks; flapjack – 3 sets of 10 each
Plankorama – 3-4 minutes
Grab a rock
Jog to pavilion, alternating rock overhead w/left and right hand
People’s chair – holding rock straight out in front – 1 minute
People’s chair – overhead press with rock x 15
BTW x 3
Jog to field
South Cackalacky RR – 3 cycles
Man maker merkins – 10x R, 10x L
Mason Twist w/rock x 13
Bear crawl up the hill, 5 burpees at top, run down hill
Run up hill, 20 LBCs at top, bear crawl down
——–
Stone Cold’s Q:
Sprint 50 yards – 10 merkins – Sprint 50 yds back
Sprint 50 yds – 10 squats – sprint 50 yds back
Sprint 50 yds – 10 jump squats – sprint 50 yds back
Bear crawl 50 yds – then plank
Australian Lunge-walk with Bear Crawl chasers (or something like that) – 5 minutes
MoM – several minutes:
Dolly x 25
The Un-Lance Armstrong (aka Bicycle with no cheating – knee-up position) x 15
LBC x 25
Rosalita x 25
Superman (w/chorus of 7 singing) , then into swim move or some such x 10 (it was painful)
Run to far end of field
Pickup rocks and run back to parking lot for COT
MOLESKIN:
Small crowd with many of the normal pax at the Whitewater center for Convergence.
Frostbite, apparently guarding against the actual chance of frostbite, was sporting some huge arctic mittens. Great effort by all the pax as we avoided the icy spots on the paths and parking lot. YHC heard some grunts and disgruntled pax during the People’s Chair regimen. The 50 yd sprints were unsavory in the cold air.
Normal schedule of events in Charlotte South this week. Don’t forget 2nd edition of Kevlar Friday at 5:45am at CDS. And Strange Brew with his 1st QIC effort at The Matrix Monday morning. Look forward to hearing the accounts from all the pax who hit the Convergence.
Deep Freeze
Six men gathered at Area 51 for a crisp start to the day.
The Thang [all shown in civilian count]
IW X 40
Squat X 40
SSH X 40
Warm up jog around school parking lot
Move to playground
-10 pull ups, 20 dips — rinse and repeat for 3 sets of each
Move to the lower field for five cycles of the 100 yard loop, interrupted at the end of each cycle by:
-merkins X20
-squats X20
-CCD X20
-merkins X20
-squats X20
Move to playground
-20 dips, 20 incline merkins — rinse and repeat for 3 sets of each
Move to wall
-People’s Chair for 60 seconds, 20 decline merkins — rinse and repeat for 3 sets of each
Move to field
-800 meter run
Move to parking lot
-lunge walk; wrestler walk; merkin broad jump
-bear crawl
-crab crawl
Moleskin
-Things were slick in Area 51 this morning. We managed to stay on our feet, but a few close calls during the 800 M run as we traversed over sidewalks and paved roads.
– Strange Brew still has a ruck attached to his back wherever he goes. He was really pushing himself today… merkins with a bag of bricks on your back aint easy.
– Join us on Monday at The Matrix… Strange Brew will be making his debut as Q.
WHERE MEN ARE MADE
Suggested attire for Kevlar
Winston Churchill once said “We make a living by what we get, but we make a life but what we give.”
Gear Check
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).
Notice and Disclaimer: Hair Will be Burned
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:
- Little Baby Jog to lower lot
- SSH x 20
- Notice to latecomers: you might get hurt. Go home.
- Mountain Climbers x 20
- Merkins x 20
- Peter Parkers x20
- Squats x 20 (Low and Slow)
- Run Hill 4 times: Regular, backwards, karaoke left, karaoke right
- Plank to 6″
- 6″ right leg up, 6″ left log up
- Bear crawl across road (Disclaimer: you might get hurt if hit by a vehicle)
- Little baby jog back to bells.
THANG
Round 1 – Divide into teams of 4 max
- Pax 1: Hairburner–2 x 25 yards
- Pax 2: Two-handed swing
- Pax 3: 2 KB Racked Squat
- Pax 4: KB Mason twist
Repeat for 4 cycles.
Round 2 – Switch teams, 4 max.
- Pax 1: Hairburner–2 x 25 yards
- Pax 2: Alternating clean and press
- Pax 3: 2 KB alternating lunges
- Pax 4: KB Louganis
Repeat for 4 cycles.
KB COP
- 2-handed swing x 40
- Goblet squat jump x 20
- 1-handed swing x 20
- Other-handed swing x 20
- DISCLAIMER: You will probably get hurt on the next set. Quit now.
- 2-handed swing x 60
COT
MOLESKIN
- It’s been too long since the Skunk PAx burned hair so we made up for lost opportunities with a bountiful 30+ minutes. Many Hairburner FNGs on the course today–from Curd’s zig zagging about the parking lot to Zip-A-Dee’s Kimodo dragon style push. Quoth TD: “There’s something special about having your head below your heart.” True dat. Judging from the Pax this morning, there’s also something special about laying on the pavement after a Hairburner, hoping your heart doesn’t explode.
- Kotters to The Nibbler (“Nibbler!”). It’s assumed that by virtue of his return to Skunk that YHC’s transgressions of the inaugural Ol’ St Nib Campaign have been put to rest. No bro hugs needed–I feel ya. Welcome back, Nibbster Bunny.
- Ruck fatigue? None spotted.
ANNOUNCEMENTS
- Please make yourself familiar with the Notice and Disclaimer on the website: LINK .
- Nibbler’s Mobile Retail Unit is heavy with Gloom Gear. Pick up or buy the extra KBs before his brakes and suspension go out. #Lowrider.
- The SCLT Quiver is full: Friday Workout–Kevlar–launches this Friday, Jan 25 at 0545. Meet at Covenant Day HS Parking lot: 174 Covenant Church Lane, Matthews (same spot as Skunk Works). Qs are Bulldog [sic] and Short Sale. Looks like perfect weather, too: 29 and rain. #Cantore. You have a choice Friday morning: be a man, or be a boy.
- Please continue to pray for The Shore and his family re his father’s cancer.
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.
The Burpee Pullup
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!
Painfest 2013: Super Bowl Shuffle to Suicide Burpees
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
- SSHx20
- IWx20
- Ski Absx10
- In&Outsx10
Pentagon of Pain – sprint to each light pole, exercise and back
- Station 1 – 20 civilian count LBCs
- Station 2 – 20 Squats
- Station 3 – 20 lunges
- Station 4 – 20 merkins
- Station 5 – 20 jump squats
- Sprint back and plank
Superbowl Shuffle
- Run in place with ladder merkins (1, 2, 3 etc. through 10 then back down)
- Fence Duck and Hops
- Mosey to back
- 3x tire hops and log jumps (heard more than on grumble about icy stumps and mud)
- Jog to track 2 laps with Indian Runs
The Thang – Part Deux
Mosey to the field inside the track
- Bear Crawl, 10 Merkins, Sprint Back and Plank until Pax finishes
- Lunge Walk, 10 Burpees, Sprint Back and Plank until Pax finishes
- Karaoke (facing Mckee Rd), 10 Turkish Get-ups (rt hand up), Sprint Back and Plank until Pax finishes
- Karaoke (facing school), 10 Turkish Get-ups (left hand up), Sprint Back and Plank until Pax finishes
Mosey over to the school and grab some wall
- People’s Chair x 90 seconds
- Incline Merkins x 15
- People’s Chair x 60 seconds
- Decline Merkins x 20
- Plank with feet on the wall – 10 Count
- Squats x 20
Mosey over to the Rock Pile and find a friend
- Curls x 15
- Squats x 20
- Overhead Press x 15
- Curls x 15
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)
- 25 yard sprint, 5 burpees, sprint back to start
- 35 yard sprint, 10 burpees, sprint back to start
- 45 yard sprint, 15 burpees, sprint back to start
Mosey back to the school for several MoM
- LBC x 20
- Dolly x 15, Hold ’em
- Slow Bicycle x 15
COT
Moleskin
- T-Claps to the 2 returning FNGs and all the veteran PAX for braving the cold
- Heard from one of the pax, possibly Spackler, after finishing the Turkish Get-ups, “I think I’d rather do Burpees”
- As initial run as QIC, Note to Self to remember to continue the count when leading in cadence
- Did I read that right on Backblast from Stonehenge. Young Love posting at Stonehenge and then heading over to Area 51 for double down. If so, strong work brother.
- F3 looking for volunteers to assist at F3 Convergence at USNWC on 1/26
- The Matrix to run at normal time on MLK Holiday on Monday, 1/21
- We didn’t come her to start no trouble, we just came to do the Superbowl Shuffle!
- Zip-a-Dee??? said “I got a little taste of Insanity and I don’t want any more”
- Lots of whining about the ice
Posted on behalf on Salt Lick and Abacus: Both did a great job on their Inaugural run as QIC!!!
She Hate Me pays an unwelcome 1st time visit to The Rock
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!
Frost on Your Feet
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
With Rucks, in the Muck, embracing the Suck
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.