Sharing memories from GoRUCK!
23 faithful brothers posted in the gloom for the warmup session, then straight from the all nighter court prep comes Matlock sliding in on two wheels to post as number 24!
The Thang:
2 laps around the track
SSH x 25
Merkin x 12
IP x 25
Wide arm Merkin x 12
Squat x 20
Diamond Merkin x 12
Skunk Humper x 20
Mosey to church entrance (stacked KBs)
3 man Teams:
Partner carry then third guy 10 deep merkins on the KBs, grab the bells and catch up to the partner carry (flap jack)
To buses and back (~15 minutes)
Plank-a-rama
Mosey (KBs overhead) to bottom of hill
KB/Burpee Ladder:
Bottom- 10->1 KB two hand swings
Top- 1->10 Burpees
Mosey back to school lot (KB tri extensions)
Mary (w/ KBs)
Louganis x 20
Flutter x 20
Twist x 20
Moleskin:
T-claps for the PAX for sampling a little of YHC’s GORUCK memories from Sat night/Sunday am. Partner carrying and KB transport as TEAM, not a RACE. You boys did well, Strong!
Matlock- someone said we are seeing a pattern. You must have a serious case load on your hands these days. Still you got out of the fartsack and made it. Unlike the Runstopper, who HC’s Fishwrap at lunch yesterday for SW only to fartsack. Stopper, that is not like you. #gorucksleepdeprived
The British Bulldog is a machine…coming off GoRuck, he leads the pax in Hill work. Strong!
YHC and Fishwrap were chatting most of the am about our sorenesses. Nothing like SW to work those out. Strong prayer to send us off Brother, even being O2 deprived. Good to have you in the South country.
Zip-a-dee…..strongest counter in ALL F3!
Bananas and crew…another strong post to SWs. You boys are a great fixture to the southland. Appreciate your commitment.
Monkey Joe, did we miss your routine morning belch?
HDHH at Vintner Wine Market next to Portofinos
- Death Valley – Stage Coach and Mall Cop are on Q
- Devil’s Turn – Back to the normal running routine [5:15AM for 6 miles and 5:30AM for 4 miles]
- Kevlar – Bulldog on Q
- Saturday workouts:
- Area 51 – Far Side and Countertop on Q
- The Rock – Hops on Q
- Stonehenge – Dolphin and Haggis on Q
- Base Camp, our moderate intensity F3 workout launches at South Charlotte Middle School at 5:30AM on Monday February 25th. Start headlocking guys that you think will be a good fit. Strange Brew will be on Q.
DHH at
Here’s Snow in your Eye
14 fearless pax took to The Rock with resolve and endured some snow-covered pain in the gloom.
The Thang:
Escargot’s Q:
Warm up lap around the parking lot
25 SSH
20 Merkins
20 Squats
Jog to the playground partner up
10 partner assisted muscle ups
Plank until everyone finished
Wheelbarrow to the medians
5 Burpees at each median
20 Flutter kicks
25 LBCs
25 Rosalitas
Short jog
Lunge Walk
Bear Crawl
Partner Sprint
Hops QIC:
Jog to bottom of foothills of NorthFace
10 Minutes of modified She-Hate-Me consisting of:
10 Rockhoppers
Run up the hill
10 Wide-arms
Run down the hill
Repeato for 10 minutes
Grab a rock and partner-up
Back-to-back with partner – People’s Chair with rock extended
People’s Chair
Manmakers w/Rock in Right arm x7, Left arm x7
Jog up hill & back to lot
Indian run
8.5 MoM
CCVs – Left side x 13, flapjack to right side x 13
Prairie Fire Mary (aka Leg Throws) w/partner x 30, flapjack
Protractor
Greatest American Hero
Butterflies x 10
Mosey to COT
Moleskine:
YHC wasn’t sure how many would post with the wintry weather and the Goruckers resting up for the big challenge. Ultimately 14 showed with the late-arriving Harley who said he had no idea the weather was supposed to be wintry….excuse? #Epstein’sMother. Escargot seems to be a natural QIC and will certainly be a success at the eventual launch of another SCLT site at Charlotte Catholic (stay tuned). Escargot’s introduction of the partner muscle-up’s was met with some groans and mumblechattering – unsavory! The wheelbarrows across the parking lots were no easy task either. The modified SheHateMe was not a fan favorite of the pax. Rockhoppers are more painful than they first appear – aye! Avoided NorthFace today, but we’ll hit that again soon men.
In the COT – FNG Peach Fuzz made the fateful mistake of telling the pax his college nickname…thus the nickname Peach Fuzz. But T-claps to him for posting on a morning like this while in town for business. Good luck and God’s blessings as you launch a site in the greater Atlanta area brother! Come back and join us soon.
Announcements:
Continue to remember and pray for The Shore and his family at the passing of his father. And lift up our Gorucking brothers as they embark tonight on a significant challenge.
Sign up for Spartan! Pay for bus & vittles for MudRun – and order your raceshirts today = last day!
Serve well men. “Greater love has no one than this, that he lay down his life for his friends” John 15:13
There’Snow stopping the PAX
11 Brave PAX showed up in the rain (which tunred to snow) to remain undefeated at Area 51. Everyone hit it hard and braved through some wintery conditions.
The Thang:
Counter Top:
Nomadic Warm Up (Moving around the soccer field. Light post to light post.)
· Pull-ups x 10
· Run to 1st post – SSH x 20
· Backward run to 2nd post – Imperial Walkers x 20
· Run to 3rd post – LBC x 20
· Karaoke right to 4th post – Mountain Climbers x 20
· Run to 5th post – Sister Mary Catherine x10 each leg
· Karaoke left to 6th post – Merkins x 20
· Pull-ups x10
11’s on the playground (two groups)
· Hanging leg lifts (10-1)
· Arseless Double Burpees (1-10)
KB with Sprints (in parking lot)
· Two handed KB Swing x20
· Sprint
· Lunge walk – elbow to knees
Far Side:
Trail run through the woods
Dips on benches x 50
Suicide Merkin Ladder w/ partner
25, 50, 75 & 100
Each man does merkins while his partner runs each leg of the suicide then they switch until both have completed
SSH x 30
IW x 30
Mountain Climber x 20
Merkin x 20
Peoples chair x 1 min
squats x 30
Peoples chair x 30
squats x 30
merkins x 20
DONE!
Moleskin:
GORUCK Taper – Stonehenge Style
On this snow/rain filled soggy morning, 12 brave pax gave the Heisman to the fartsack and headed into the gloom at Stonehenge. For Haggis and I, this would serve as our GORUCK taper since we neglected to secure substitute Q’s for today ahead of the Challenge tonight. Despite our mental lapse, the pax all worked hard and got a great start to their day.
The Thang
Haggis on Q
COP
– SSH X 20
– IW x 20
– Mountain Climber x 20
– Merkin x 15
Run to first lake
Partner up
Partner 1 runs a lap around the lake
Partner 2 does 5 burps, 5 merkins and 5 squats – repeat until lap complete
Flapjack
Mosey to metal tables – groups of 4 on each table
– Dips x 20
– Derkins x 15
Lap around the lake
To adjacent field for Mary
– Knee ups x 20
– Bicycle x 20
– Reverse Bicycle x 20
– Sideways ab crunch x 10 each side
– Laydown crossovers x 10 each side
Run to fitness trail for pullorama
Three stations – Supine, super supine, hanging pull up (x10 each)
Run to Bull Field
Dolphin on Q
Partner up for abbreviated Granny
AMRAP sit-ups x 30 seconds
Ab protractor x 30 seconds
Flapjack
Mosey to end of grassy field, split into two 6 man relay teams
Sprint @ 50 yards to big tree, 15 squats, sprint back
Rest of team does nonstop LBCs until they are on deck to run
Sprinter commences LBCs immediately upon return
Awards: winning team 5 burpees, losing team 10 burpees
Run to second lake
Jacobs Ladder with a twist – partner up
P1: run up hill, 1 burpee, down 2 burpee, up 3, down 4, up 5, down switch
P2: LBCs nonstop until switch
Flapjack
Run to stairs – bunny hop up to parking lot
Run to loading dock
People’s Chair x 2:30
Run back to launch with 1 30 yard sprint on the way
COT
Moleskin
– Welcome to FNG Shannon Schauber (F3 Cobbler). All the pax did a great job today and were fairly quiet.
– YHC admittedly tailored his portion of the workout to avoid merkins, etc. ahead of tonight’s activities. #notwimpybutsmart
– Bratwurst once again showed his speed even though he wasn’t running very fast in his eyes. Strong work brother!
Announcements
– If doing mud run, pay the transportation money. Check website for details.
– Today is last day to order 2013 F3 race jersey for delivery before Spartan race. Go to website and place your order.
– Think of F3 Nation pax doing the GORUCK Challenge tonight. Iron will definitely sharpen iron and I can already hear thundering footsteps.
Have a great day,
Chest Fest at Kevlar
21 fine men weathered the frosty morning out at Kevlar for a chest fest that may be felt the next few days.
The Thang
Mosey over to base of hill
SSH x 25
IW x 25
Squat x 20
Parker Peters x 25
MC’s x 15
Spider-Man merkin x 5
Pike push up x 5
Diamond push up x 5
Windshield wiper push up x 3
Base of hill and plank
10 merkins at base of hill sprint to top 10 merkins and sprint down and plank.
9 diamonds push ups ditto
8 manmakers ditto
7 Spider-Man push ups ditto
6 pike push ups ditto
5 military merkins ditto
4 wide arm merkins
3 windshield wiper push ups
2 clap push ups
1 merkin at top and bottom x 10 extra hills
Mosey to school for pain stations and split into 3 groups
1) 20 burpees
2) two footed jumps onto icy bench
3) decline push ups
Move on once one person has completed burpees.
1) 10 burpees with Turkish get ups
2) one legged step ups
3) tricep dips
Sprint to top of hill.
Grandmothers in pairs
Partner push up with high fives in between
Moleskin
The energy level is always up when Zip-A-Dee is there to brighten your morning fresh from a ski trip. Props to FNG’S Backcracker and Ice T for posting twice this week and hanging tough. Q went a little overboard in warm up when demonstrating chest exercises prior to the actual chest fest. Hops referenced Moon River a few times and ten pax were feeling the pain of the hills. Bananas enjoyed the pike push up as it reminded him of the prior days Valentines gift he gave his wife! The pain station burpee with a Turkish get up is now referred to as the Turpee (add that to the F3 lingo.)
Great job by all. A little disappointed that I was the only Go Rucker posting at Kevlar today…A couple of fashion faux pas today with Strikeout sporting a pair of Capri style tights under his shorts and Toxic wearing the yellow dish washing gloves for warmth.
Announcements
Saturday schedules on as usual.
Please keep Cottontails 6 month old daughter Emily in your prayers as she fights pneumonia.
Keep the Go Ruckers in mind as you are tucked in your fartsacks Saturday night seeing the snow fall gently from the warmth of your bedrooms!
Have a great weekend and thanks for posting today.
Bulldog
Tapering Fun
2 pax ran 4 miles and 5 GoRuckers played in the mud to wet the appetite for Saturday.
The Thang:
PBQ and The Drill took in a quiet 4 miles without their faithful friend Ray Charles (we missed you brother, hope you heal up soon!)
Strange Brew and The Shore took in an easy 1 mile before the real fun…
The Real Fun:
Ball of Man jog. With Flag. No Coupons.
Elephant Walk. Inch Worm Push-Ups. Tunnel Crawl. Bear Crawl.
Woodsy jog.
Return to Base.
The Moleskin:
Ray Charles had an MRI yesterday. Pray for fast and good healing. We hope to see you out in the gloom again soon!
Did you read the Thang? Did you notice Strange Brew was out there at 5:15 running extra? One man is working harder than everyone. And he’s gaining ground on you all!
Bugeater lead us into a dark crevase this morning. Sink holes, logs, and slippery slopes were everywhere. It this had been a real invasion, perhaps an ambush would have spelled our doom. But in the spirit of the GoRuck, our leader lead, and we followed.
Those packs feel lighter than they did a month ago!
Announcements: Saturday 10pm (9:30 arrival!) GoRuck. 10:30 – snow? (we can only hope).
Thursday (next week): 5:15am or 5:30 am – back to running at the Devil’s Turn!
See you then!
Return of the Jedi
33 braved the weather forecast for rain and were greeted by the Return of the Jedi. Welcome back Skywalker fka Short Sale.
Warm up – lap around parking lot to pick up stragglers, SSH, mountain climbers
Split up into 2 groups
Group 1 – Harley
Circuit Breaker
– Dips on bleachers
– Take the hill, merkins
– Run around field, burpees
– Donkey kicks at rails
– 3 laps, x10, x15, x20
Baseball Field Races (not as smooth as I had hoped)
– Group sprint to outfield and back
– Top 8 advance, sprint to outfield and back
– Top 4 advance, sprint to outfield and back
– Remaining group Mary
Group 2 – Far Side
Half lap around track
SSS x 30, IW x 30, merkin x 30
Half lap, line up at goal line
Break into teams of 3 and add up your group’s age as your total goal for each exercise
1 man sprints to 50yd line and back while the two two men work toward team goal then each man rotates sprinting to the 50 until the team hits the number, plank when finished.
1st round burpies, 2nd round squats, 3rd round LBC
lunge walk to wall, chair for a minute
merkins x 25
Recap:
Welcome FNG Sweatshop, nice work
A bit muddy as we saw some photo evidence on twitter from Spackler, hopefully that was due to LBCs and not merkins
Let us know how you liked the 2-Q workout as a solution to the large #
Good luck in the Go Ruck this weekend
Running with Kettle Bell…read the disclaimer
24 Pax left their fartsacks to make a #downPAINment on the day at Skunk Works!
The Thang: Partner up (#1 & #2)
Warm up:
KB farmer run- #1- fast walk to second parking lot (Hill ) /# 2 -5 merkens, run to catch up- flap jack
Side straddle hop /30
KB Mtn Climbers /30
Arm Circles / 15 each arm
3 Hill and Stair Stations:
Partner wheelbarrow up the hill / at top-Gentlemen Handshake Planks x20
Partner wheelbarrow up the stairs/ at top-Gentlemen Handshake Planks x20
Backwards wheelbarrow up the hill / at top- Gentlemen Handshake Planks x20
KB farmer run- #1 fast walk to start of loop / #2 10 squats, run to catch up
KB and running– lock KB above head while you wait for group to finish
* I am calling it a +/- 200 yrd run…couldn’t read the hash marks on the field
#1KB 2 hand swing /#2 run to last light pole and back
#1 KB Press / #2 run to last light pole and back
#1 KB Goblet Squats / #2 run to last light pole and back
#1 KB curls / #2 run to last light pole and back
#1 KB Triceps press (one arm or modify 2 arm) run to last light pole and back
#1 KB high pull / #2 run to last light pole and back
Rack’em and Stack’em -Mosey to the loop
6 mins of Mary
KB Greg Louganis x20
KB Roman/mason/Russian twist..if you would have let me go, I would have named it a few more times
J Lo’s x20 per side
Boat / Canoe
Naked Moleskin:
-Thanks to the PAX for opportunity to lead today and for the patience. Hopefully you could hear my instructions; I know the PAX got divided in the parking lot. I only needed my winkie once as I just couldn’t think of the name of the next exercise. Thanks Mall Cop for keeping me O2 deprived by racing me on every run…apparently someone thinks he’s Usain Bolt
-I saw every version of the backwards wheelbarrow today (thank Tiger Rag for this modification). I really liked it, however a demo would have been helpful. That said, I was impressed by all the modifications.
– Welcome the 3 FNG’s- hope to see you at more postings (sorry if I hacked your names)
ANNOUNCEMENTS
Blue Ridge Relay- Check it out on the Events section. Mall Cop is recruiting please let him know if you’re interested.
Happy Hour- NEW location…look for the tweet. I think it is going to be at Vinter Wine Market in the Arboretum 1800
Posted on behalf of Cheese Curd.
Matrix by way of Metro by way of Mayberry
Aye, the bell rang and 19 strong men answered the call in spite of, or perhaps because of, the morning’s rainy conditions.
The Thang:
Run to field for COP:
SSH x 50
Mountain Climbers x 30
Merkins x 20
Diamonds x 6 (QIC Smoker)
Wide Arms x 10
Squat x 30
Run to playground / parking lot for 20 minutes of AMRAPs consisting of:
Pullups x 5
Merkins x 10
Squat x 15
Run to cones and back
Rinse and repeat for 20 minutes
Run to rock pile, grab a pet rock, line up along sidewalk at edge of field for a set of 11’s:
Run to lightpost, Stagger Merkins on Pet Rock x 1, Run back to sidewalk, Squat w/ Pet Rock x 10
Repeat (Stagger x 2, Squat x 9, etc)
Return pet rocks
Run to parking lot for Mary:
Knee-up x 30
HSF x 30
Dolly x 30
COT
Moleskin:
*Today was YHC’s first QIC in the Southlands. Still learning names and faces. Missing one… post in comments to receive full credit.
*Arrival times are telling: First to arrive this morning was Boots (FNG, EH’d by Dora, with noteworthy footwear). Arrived in plenty of time, wondered where the PAX parks and what he was getting into. 2nd to arrive was YHC, Q’ing for the first time in the Southlands. Rest of PAX came streaming in in JIT fashion.
*Diamonds — always have been, and likely always will be, a smoker for YHC.
*Noteworthy performance by Dolphin — on the AMRAP session he was flying on the run segment. And, yes that was with a ruck. Form was questionable. Dredd-esque chicken wing arms in full effect.
Strong work out there today, men.
-Sprague
Aye, is that Really the ROCK?
26 men (4 FNGs) faced an uncertain start, but Mall Cop stepped up to issue an beatdown for the first half workout at the Rock!
QIC, Mall Cop
- Mirkens in cadence x30
- Burpee ladder: Sprint hill, 1 burpee, sprint down repeat to 7 burpees
Bench work: x3
- 20 Jump ups or step up (if RUCK)
- 20 Dips
- 20 incline mirkens
Tiger-Rag Special:
- 1 mirken, 4 shoulder raises
- 2 mirkens, 8 shoulder raises
- 3 mirkens, 12 shoulder raises
- continue until reach 10 mirkens, 40 shoulder raises
Second half QIC, Run Stopper
Salt Lick did a quick run to gather the shovel Flag for the indian run. We had a nice 2 mile run down Hwy 51 to Elm, ran to The Greenway, across Rae up to entrance #4 at the Rock. We were greeted with honks and hoots from drivers, felt VERY patriotic and gave the men much needed strength to push on!
Twice up and over the Rock. Illustrated below in a series of photos which speak for themself:-) Good teamwork by all!
Formed three lines for a 100 meter sprint relay. The winning team would be rewarded with 25 Burpees… the two non-winning teams would embrace the hurt by doing 50 Burpees.
Naked Moleskin:
Okay the guys were razzin’ me for my 3/4 length tights, but they did the job. Perhaps they will make an appearance again soon!
Joker and Mall Cop rematch on the spint…betting will be permitted.