Launch Of 38 Strong

Launch Of 38 Strong

The Thang:

Escargot Lead:

Jog to the east parking lot.

  • 25 SSHs
  • 20 Squats
  • 20 Merkins

Jog to the front picnic tables.

  • 11s Dips and Decline Merkins

Jog to the rear of the school.

  • Peoples Chair 2x

Jog to the launch parking lot for some Mary

  • 25 Flutters- HOLD
  • 20 Dollies- HOLD
  • 20 LBCs

Hand off to RunStopper

Jog to lower workout field

  • Bear Crawls to goal post, rest of line air squats until person in front of you reaches 50 yard line then go.
    • air squats until all complete, Sprint Back
  • Wheel Barrows switch at 50 yard line, rest of line air squats until person in front of you reaches 50 yard line then go.
    •  air squats until all complete, Sprint Back
  • Partner Carry with same partner as before, air squats until all complete
    •  air squats until all complete, Sprint Back
  • Partner Drags with same partner as before, switch at 50 yard line, rest of line air squats until person in front of you reaches 50 yard line then go.
    •  air squats until all complete

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’.

 

 

 

fartleks in the cold

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.

Where is Runstopper???

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

 

 

 

 

Where a kid can be a kid!

25 Pax rolled out of the fartsack for a little Kettlebell action this morning. 

WARMUP:

  • SSH x 50
  • High Knees x 30 sec
  • Butt Kicks x 30 sec
  • Walk out merkins x 12
  • Plank – hold ‘em
  • Honeymooner

Mosey to church lot

  • 11’s – Burpees & 2 handed swings
  • Good Mornings x 15
  • Clean and Press (10 R/L)
  • Goblet Squat x 10
  • Alternating 1 hand swing x 20
  • Renegade Row (10 R/L)
  • Single Leg Deadlift (10 R/L)
  • Bicep Curls & Tricep Extension (rinse and repeat)

Mosey back to church for extended Mary

  • KB side dips
  • Halo
  • Louganis
  • Imperial Walker
  • Partner leg throws
  • Around the world

Over to the soccer field

  • Belly Start
  • Sprint down and back
  • 2 handed swings x 20
  • Sprint down and back again
  • Active recovery…hold KB overhead until all pax have KB up

COT

Moleskin:

  • There was almost mutiny when I called for burpees/2 handed swing combo in the 11’s (#crowdpleaser).
  • We should probably rename “Good Mornings” to “Tomorrow Mornings” cuz that’s when you’ll feel it.
  • Rumor has it that Good Hands was seen spreading out a blanket for the Louganis.  What’s up with that???
  • Chuck E. Cheese (fka Queso) learned a valuable lesson this morning…it only gets worse when you try to rename yourself!  Obviously disgruntled about being named Queso last week, he tried to be sneaky and announced himself as Laser Beam during name-o-rama.  It may be early in the morning, but the pax picked up on that right away and would have none of that!  A renaming effort began immediately and the pax quickly settled on Chuck E. Cheese.  It could have been much worse.  Chuck E. Cheese, read the Combine BB and comments (http://f3nation.com/2013/02/15/puppeteering-and-angry-fng-wrangling/) from Feb. 15 and be glad you weren’t named Latoya.

Announcements:

 

Warmups 1 and 2 Didn’t Take

(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:

  • SSH x 30
  • IW x 25
  • Low Slow Squat x 20
  • Mtn Climber x 25
  • Chest to Ground Merkin x 20

Mosey to field for actual exercising

The Actual Thang
Starfish of Death

  • Merkins x 25
  • 5 Burpees
  • LBC x 25
  • 5 Burpees
  • Jump Squat x 25
  • 5 Burpees
  • Sister Mary Catherine/Jump Lunge x 25
  • 5 Burpees
  • Carolina Drydock x 25
  • 5 Burpees

Plank-o-rama to catch breath

Mosey to side of field for:

  • Partner decline merkins x 20 (flapjack)
  • 30 yard Partner Wheelbarrow
  • Partner over/under (flapjack)
  • 30 yard Partner Wheelbarrow
  • Partner Leg Throw (flapjack)

Indian Run around field and up to school for:

  • Peoples Chair (1:00 x 3)
  • Balls to Wall (:30 x 2)

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.

Part Deux

8 men gathered in the gloom for the second edition of Base Camp… our new moderate intensity workout in Charlotte South. 

The Thang

Warm up:

15 side straddle hop

10 Imperial walker

10 merkins

10 squats

10 mountain climbers

10 arm rotations (each way)

5 burpees

Jog around the track:

Lap 1: 5 merkins in the turns

Lap 2: 5 burpees in the turns

10 squats

10 jumping lunges

10 peter parkers

20 dips on the bleachers

20 merkins on the railing

Repeat

 Hill climbs:

10 merkins

10 wide arm merkins

5 burpees

 30 sec wall sits

12 wall jumps (6 each arm)

10 decline merkins against wall

 15 side straddle hop

15 LBC

12 flutter kicks

12 dolly

10 jumping lunges

8 burpees

The Murph – Followed By, The Stacked Partner Push Ups You Do At Home, Should Stay At Home!

What an Awesome day in the Gloom!  18 Strong Pax take on The Murph in record time at The Rock, followed by extended COP!

 

The Thang:

The Murph, you know the drill, 1 mile run from Calvary Church to McAlpine Elementary swing set and railings, followed by 10 sets of (10 pull-ups, 20 Merkins, 30 Squats) followed by a 1 mile run back to The Rock at Calvary. 

The Charlotte South Pax are getting stronger and faster as we obliterated our prior Murph times.  Times today ranged from right at 27 minutes to 34 minutes!  Strong brothers, strong!

30 MOM / COP:

We did so many exercises in this 30 minutes I can’t even remember them all.  I think we did just about everything we ever fit into all our F3 workouts including:

Flutter, Rosalita, Plankarama, Maktar N Jai, Dolly, 6″ Holdem, Protractor, Cumberland County Viaduct, LBC, Imperial Walkers, Running w/ Scissors, SSH, Merkins, Wide Arms, Diamonds, CDD, Burpees, Sprints, Monkee Humpers, and the crowd favorite? (or least favorite) the exercise Run Stopper proclaims to do at home w/ the M, Stacked Partner Merkins (See Picture Above).

 

COT:

This was a great morning at The Rock as all the Pax blew away our times on The Murph leaving 30 minutes for YHC to fill for the workout.  YHC thought it would be a great idea to keep going around the COP and have each pax lead us in the next exercise of his choice.  This was a lot of fun and provided much 2nd F during the workout!  It also gave some of the pax who haven’t had a chance to step up and lead the opportunity for 1 exercise.  Great job by all! 

What can I say about Run Stopper’s partner stacked Merkins? Not much except we were all greatful there were no face plants on the parking lot!   Partner 1 gets into a plank and partner 2 puts his feet on partner 1’s shoulders, and then puts his hands on partner 1’s ankles and assumes a stacked plank.  Then partner 1 does 10 merkins!  These were super difficult, but more than anything they were awkward, especially after Run Stopper’s caveat that he and his M practice these in the bedroom!  Hey brother, it’s like Vegas, what goes on in the bedroom stays in the bedroom.  We were all glad no paritioners drove past in the church parking lot during this exercise as well as when we did the monkey humpers!

It was great having Ray Charles out in the Gloom with us today as he has had a knee injury and will have surgery in about 2 weeks.  Strong work and great idea bringing your Mt. bike out for both of the 1 mile runs during The Murph.  Many of the pax offered bribes to hitch a ride on Ray Charles’ handlebars but he resisted all offers.  We’ll be praying for your surgery and quick recovery.

Great prayer by Header to send us out, and please remember Ray Charles’ prayer request for his family friends and the loss of their son on the same week as their daughters wedding.

Announcements:  Sign up for the Spartan Sprint on 3/24 at the White Water Center!  It will be a blast and all South Charlotte Pax that go through our workouts are ready for it and should post!

YHC is our F3 Gear Store Q for our region and most of the regions have already designed and purchased, or are in the design process for a workout region specific F3 shirt.  We’re asking all South Charlotte Pax be thinking about a logo to go on the back of our workout region F3 Shirt.  Please email YHC (Mall Cop) at jonmiller12@gmail.com with any ideas, sketches, colors etc by 3/15/13.  YHC will accumulate all suggestions and we will put the best up for a vote, and then take orders for the winning design to be placed through the F3 Gear Store partnership with MudGear, created by Malkovich.  We will be putting more info in our weekly PREBLAST newsletter.

Duet 6:5-7    “You shall love the Lord your God with all your heart and with all your soul and with all your might.  And these words that I command you today shall be on your heart.  You shall teach them diligently to your children, and shall talk about them when you sit in your house, and when you walk by the way, and when you lie down, and when you rise.”

Rugby Pitch Burpee Ladders

Rugby

As temperatures fell away from 40’s to 30’s, 20 MEN gathered in the gloom of Area 51 to start the weekend off right as Far Side kicked off this a.m.’s downpainment with a hefty deposit of sprints and various pain stations.

Part 1 QIC Far Side

Warm Up

  • SSH x 30
  • Lunge Walk x 25
  • Squat  x 20
  • Mountain climber x 20

Rugby Pitch Burpee Ladder

  • 5-10-15-10-10-5
  • Burpee down, merkins back
  • Repeat
  • Squats down, merkins back

Indian run around the Soccer fields and McKee Road Neighborhood Park and back to Rock Pile

Rock pile offset merkins

  • 10 x right arm
  • 10 x left arm
  • Diamond merkin burpees x 10
  • 100yd sprint

Part 2 QIC Switch Countertop

Mary

  • LBC x15
  • Bicycles x15
  • Back-scratchers x 15
  • Leg-lowers x 15
  • Dolly x15
  • Plank-o-rama

Ark Loader – field inside track (Plank until all PAX finish end of each)

  • Bear Crawl / High Knees / Spartan Race Burpees  x30
  • Kong Crawl /  Butt Kickers / Spartan Race Burpees x20
  • Crab Crawl / Back Peddle / Spartan Race Burpees  x10
  • High Crawl or Spiderman / Run / Spartan Race Burpees x10

Seven Steps to Heaven

  • Pull-ups x7,6,5,4,3,2,1
  • Sister Mary Catherines x7,6,5,4,3,2,1

Moleskin:

Kotters to several PAX who were back following various times away.

Matlock ninja’d the kickoff this a.m. materializing out of thin air following the first 200 meter burpee/merkin – sprint painstation that Far Side inflicted upon the group.  Matlock’s tardiness was forgiven with the announcement that he had run to the workout.  Strong work brother.

Turkey leg lowered the boom in the -00 us sprint.

T-claps to Icicle and Yoda (2.0s) who were running neck and neck toward the head of the pack as we all endured the Rugby Pitch Burpee Ladder and Ark Loader.

Skywalker’s 2.0 (fka thumper) was renamed to avoid confusion that he might be one of Cottontails many offspring.  Staying true to the Skywalker/Star Wars theme, and some help from dad, he is now officially Yoda.

Coal Miners Daughter brought the pain as always

Jordache refused to take one yard of break in the bear crawls – strong brother.

Special note that Cottontail’s daughter is doing well after recovering from pneumonia.  Thanks to all who had Cottontail and family in thoughts and prayers over that past couple of weeks.

Unhinged at Stonehenge

Unhinged – how my body felt on the way home this AM. Aye! 17 pax came into the gloom for Stonehenge. Our hearty crew included 3 2.0s and another FNG. Welcome folks and hope everyone enjoyed today’s downPAINment. Very solid work by all the pax today.

The Thang

COP
– SSH x 25
– Prisoner Squat x 20
– Imperial Walker x 20

Run to Ledge Lake for a pain station inspired by “Rented Mule” at WIB.
Pax partner up
P1: 20 dips, 20 merkins, 20 LBC
P2: 500M lap around lake with 10 burpees at halfway point
P1 or P2 does squats while other finishes.
Flapjack
Repeato
This round add 20 squats to P1, P2 same as before
Flapjack
#crowdpleaser

Team run to Field of Bulls
“Matlock” makes an appearance (code for 10 burpees)
– YHC still needs to hear the full story behind Matlock = 10 burpees
Finish run to Bulls and circle up for Mary

3MOM
– LBC x 25
– Low Flutter x 20, hold ’em
– Dolly x 10, hold ’em
– Dolly x 10, hold ’em

Plank and Roll
Grab partner from Ledge Lake
P1: Plank position
P2: Crawls under P1 and then jumps over x 10
Flapjack

Jack Webb 4 count (e.g., Tiger Press)
1 merkin followed by 4 military presses, ladder up to 5/20…back down to 1/4
#crowdpleaser

Run to base of hill by second lake

Jacob’s Ladder (Partner Style)
P1: Run up hill 1 burpee, down 2, up 3, down 4, up 5
P2: 20 LBCs, sprint 300M lap around lake, LBCs until P1 done
Flapjack
Squats when both partners complete until all teams done

Bearkin Crawl (open to other name suggestions)
All pax bear crawl up hill and back down
Every three “steps” complete 1 merkin
#crowdpleaser

Bunny hop up steps to parking lot and back down

Run to Medical Loading Dock with lunge walk added in to gather up stragglers.

People’s Chair Sequence
People’s Chair x 90 seconds
– military presses last 30 seconds
10 merkins
People’s Chair x 120 seconds
– arms outstretched first 60 seconds, military press in cadence last 60 seconds
10 merkins with feet on wall

Parking lot sprints, speed bump to speed bump
Repeato x 2 on the way back to launch

COT

Moleskin
– Welcome to FNGs Trent Jones (F3 Wingman), Tucker Johnson (also 2.0, F3 X-Game) and Ryan Wille (also 2.0, F3 Infield). Wingman comes to us courtesy of Market Timer and the latter two FNGs were brought out by Real Deal’s 2.0 (F3 Manners). #F3Growing
– T-claps to Tiger Rag for being only person to fully complete the “Bearkin Crawl” and for being at or near the front on all the runs. Also, thanks for wisdom – Bearkin Crawl originally had 3 merkins.
– Today’s workout was designed to work everything and maximize O2 deprivation. Multiple #crowdpleasers and little #mumblechatter tell me that we were successful.
– Good to see Haggis out there after battling bronchitis. Way to represent brother.
– Bulldog was also very strong especially on final sprint and led us out with a solid prayer in COT. Way to close it up right!

Announcements
– Spartan Race, if interested get registered soon. Details at f3nation.com
– Stonehenge will be moving to 0600 beginning next week. Many pax prefer an earlier start plus it allows pax to catch the tail end of other CLT South workouts. Look for details in weekly emails.
– On March 16 (two weeks from today), Stonehenge is taking a field trip to The Rock workout. Note, The Rock starts at 0700. Haggis and I will be out with many other CLT South Q’s that day so this is much easier for everyone. The Rock Q’s will treat you right, no worries.

Matlock Payback

image

Thirty three of Charlotte’s finest came out to endure “The Matlock” which came about due to the smack talking from Mondays Matrix workout. The gentleman named Matlock who likes to cruise in for the last 15 minutes or so of a workout had the audacity to claim Kevlar was lame…Today was a chance to prove him wrong and hats off to the man for showing up and for being on time!!! In trying to prove a point any mention of the name “Matlock” by the Q meant the PAX got to enjoy a round of 10 burpees.

The Thang

SSH (small man count) X 30
Matlock (10 burpees)
IW x 25
Matlock (10 burpees)
MC x 25
Honeymooner x 15 secs
Matlock (10 burpees)

Mosey to track and partner up

Exercises to 30 secs (roughly) or when Zipadee starts whining – whichever comes first.
1) Pull-ups (run lap)
2) Over and under hurdles (run lap)
3) Tire push (run lap)
4) Tire squat (run lap)
5) Tire flip and merkin (run lap)
6) Tire dips (run lap)
7) Tire manmakers (Matlock and run lap)
8) Stagger tire merkins x 3 (run lap)
9) Tire burpees (run lap)
10) Tire dry docks (Matlock)
11) Louganis with rock (run lap)
12) Decline merkins with shoulder touch (run lap)
13) People’s chair (Matlock)
14) Bar dips (run lap)
15) Burpees (run lap)

Two minutes of Mary with Skywalker on Q

Moleskin

Great turnout as cars kept coming at 0530. Great energy level and banter began at the quick count SSH. If Matlock would have shown up at normal time he’d have had to park on Hwy 51 and he was surprisingly quiet today even though his name was mentioned many times throughout the morning. Q struggled to keep track of the 30 second interval but was always made aware of the clock by some whining of the Zipadee kind. Cheesecurd shook off an early ankle twist around the track and pushed on through. TR was flying on the runs despite the traffic on the track. Frostbite decided to skip out on tire burpees for some kind of tire yo yo bounce instead. Nothing like sticking your head in a wet tire at 0545 for the tire dry docks. Great seeing Skywalker out today with his bionic arm even though it was not too wrist friendly. In his absence Skywalker forgot the difference between a Rosalita and a dolly but we will forgive him this time.

Announcements

Convergence next Friday at new workout called Centurion at Charlotte Catholic with Runstopper on Q so no Kevlar.
Saturday workouts as scheduled.
Thanks to Young Love for taking us out with inspirational prayer.
Congrats to Cheescurd for new addition to the Luedke clan. Word has it he’s sleeping great cos its all on his wife anyway!!!

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