I wasn’t sure how I was going to run the workout since it stormed for two days, and kept raining during the workout. I got there 20 minutes early with Squid and saw the pond out in the field. Unless everyone brought their scuba gear or a boat, there wasn’t much we could do out there. I had to come up with something quick, which I am not good at. Everyone got out of their cars right before 7 and off we went. Mosey around back parking lot then head to the front lot for our warm-up.
20 x SSH
20 x IW
10 x Merkins
The Thang:
Head over to the rock pile to get a lifting rock, then back to the start of the park entrance parking lot. Partner up.
Round 1: Partner 1 bear crawls length of cars then runs lap around back lot and bear crawls length of cars on the way back. Partner 2 performs curls. Flapjack.
Round 2: Partner 1 does the same as above, while Partner 2 performs over head press. Flapjack.
Round 3: Partner 1 lunge walks length of cars both ways, runs lap. Partner 2 chest press.
Round 4: Same as Round 3.
Mosey over the the playground for a circuit. 5 pull-ups, 20 derkins, 30 tricep extensions, and run a lap. 3 times.
Circle up for Mary. Each Pax call an exercise. We had can opener, LBCs, flutter, rosalita, parker peter parker parker, dolly, etc.
Take rocks back and time.
Moleskin: I wasn’t sure how many Pax would post, but apparently there were only 10 brave men. Either the rain, or the New Years hangover kept them away. I had a play list based on celebrities that passed away in 2016. Star Wars them song, some George Michael songs, Merle Haggard, David Bowie, and Horsehead’s favorite, Cover album by Prince’s cousin Steve downloaded with a breakfast cereal scratch off code. I was limited to what I could find on Amazon Prime, but HH knew immediately. Either way, we had fun in the pouring down rain. We had an FNG, John aka The Bandit come out. He was in town from Raleigh, and even made it out. He was invited by Smokey, who fartsacked. How rude.
Announcement: Joe Davis run, 1/7/16
Filling a last minute request for a Q left me a little unprepared so I reverted back to an oldie but goodie. 4 Pax showed up to participate in the misery.
Warm Up:
Thang:
15 min EMOM (Every Minute On the Minute) rotating exercices each minute.
Exercises:
A total of 5 rounds.
Mosey to the field with bells in tow to work through the Deck of Death, as it was affectionately named by Wild Turkey.
An exercise was assigned to each suit in a deck of playing cards. Pax took turns drawing cards and announcing the exercise and reps, as determined by the value of the card. (Ex: 9 of Diamonds = 9 KB swings)
Exercises:
Slow stroll back up for COT
Moley:
Small crowd today but huge effort put in. Everybody pushed hard. EMOMs always seem like a good idea before you start so it’s easy to be a little ambitious in choosing reps. A last minute audible was called to reduce the Merkins from 21 to 15. But once we got in it seemed like 21 was doable. By the end, though, the reps came in a little slower. This part of the workout was pretty brief at only 15 min and the rest of the time was spent at the field.
Quick explainer was given and Mighty Mite started us off with the first draw. As we worked our way through the deck it seemed like every card was replaced with an Ace, Joker, or high value heart. A lot of burpees and sprinting right up front. Mighty Mite happens to have a knack for drawing the most hated cards in the deck. Who shuffled these things anyway?
Suprisingly, we were able to make it through the entire deck performing a total of 84 of each exercise and sprinting across the field and back 6 times. We did, however, notice that the deck must have been missing a card due to how the rotation ended. YHC could feel the stinging glare of exhausted Pax when suggesting 10 more burpees just in case we missed some.
We finished right on time and wrapped up with a solid COT. Good work men.
Good number of men already on site upon YHC’s arrival. Several more pulled in subsequently. With one minute, a quick survey shows a large group. Then Radar walks majestically out of the gloom. Or was it a hallucination. A shake of the hand assured YHC of his physical presence. Wait a minute. Is that Purple Haze behind him? Negative. 0530 hit and a quick, thorough, disclaimer was given through the thick mumblechatter of 25 PAX. Let’s go.
Thang
Mosey through SCMS parking lot to Strawberry up to the daycare lot. Missed the 1st entrance so we ran around the bushes and into the lot. Q fail. Thought there was an entrance and exit onto Strawberry.
COP
SSH x 10 IC
IW x 10 IC
MC x 10 IC–no PAX counting at this point
Merkin x 20 IC–alas, mumblechatter extinguished. For the moment.
Low Slow Squat x 10 IC
Mosey back to entrance to bus lot of SCMS. Start point.
Run down Strawberry to Fairway Downs Ct (0.2 miles). 10 H-R Burpees
Run back to Start Point. 15 Jump Squat. Plank series to regroup.
Run down Strawberry to Rosecliff (0.33 mile) 25 Merkin.
Run back to Start Point. 30 LBC. Plank series to regroup.
Run down to Fairway Downs. 10 H-R Burpees.
Run back to Start Point. 15 Jump Squat. Plank series to regroup.
Mosey into bus lot.
Short-rest parking lot sprints from Plank start x 8
5 MOM
Flutter x IC/Heels to Heaven x 10 IC/Dolly x 10 IC/High Flutter x 10 IC. Feet up for all.
Short break for the bus to roll through.
LBC x 15 IC
Merkin x 10 IC
1:45 of Burpees to close it out.
COT
3.10 miles, as advertised. Burpees, as advertised. Pretty simple plan this morning. Running was short-burst with exercise breaks throughout.
Dr. Mark Tarnopolsky, of McMaster University in Ontario, is a genetic metabolic neurologist who is a firm believer that exercise can be used as medicine. Exercise has long been thought to be essential for good health. In 400 B.C., Hippocrates famously wrote: “Eating alone will not keep a man well. He must also take exercise.” Next year, the US NIH will launch a big study with the aim of documenting what happens in the body in motion with the goal of proving that exercise is medicine. Both preventative and restorative.
Facts: Only 20% of Americans get the recommended 150 minutes of recommended cardio/strength work per week. More than half of baby boomers report no real physical activity and 80.2 million Americans over 6 years are entirely inactive.
This above 2 paragraphs taken, in part, from a Time article that can be found HERE
So we know that people need exercise. The benefits are tremendous and increase longevity, as well as, prevent disease. Soon we will likely know much more, in significantly greater detail. Couple this with the 2F benefits we receive as adult males. Next add in the 3F. Who needs F3? The real question is, who doesn’t? EH those around you. Give them the gift of F3. You could lead with, “Hey, you want to live longer, be less prone to disease, feel better, do more? That should get their attention.
Thank you to Dollywood for the opportunity to lead at Death Valley. Great job running this site.
Observations:
Frasier was taking it easy on some stuff today. He was the fastest out there when he chose to be.
Orange Whip, Dollywood, Joker, Swiper, Witch Doctor were fast and worked hard throughout. Well done. If I left any front-runners out, my bad, 25 dudes and I was a bit smoked. First F3 post since 12/23.
Heavy breathing and sweat prevalent today. Strong work by this group of 25.
Spackler is sans Tito’s, for how long, no idea. Said he felt a little different without his special sauce. Probably better, if YHC had to guess. He was pushing hard, though was not observing performance on Burpees.
Mumblechatter was almost overwhelming from the QIC perspective at times. Great to see guys crushing it and still having a good time. Adult recess.
Awesome to see many YHC doesn’t post often with. Skywalker took the day off Cross Fit to join us. Always great to have his positive attitude.
Did Flutie Flakes move back, or just a visit?
T-claps to Swiper for the takeout.
Lastly, Radar posted. Is Haze next?
Announcements
Converge at Rock Zero for McGee Q if not running Joe Davis Run for Recovery. 0700 Calvary Church.
To avoid that, register for Joe Davis Run HERE
9 PAX paid no attention to #Cantore and posted at a workout with no shelter alternatives. Swift has no parking decks to hide in, no awnings to pause under, and we keep it going week after week anyway. PAX that posted were rewarded with a cool and precipitation-less morning.
The THANG (from the PreBlast):
http://f3nation.com/2017/01/02/preblast-222/
The Moleskin:
Announcements:
10 Men came out to a end of year celebration – Sorry for the delay on this but I completely forgot, you give up the Site q duties and everything falls apart.
It’s been a week so I can hardly remember everything so please forgive me.
The Thang
Run to Rose Cliff – 11’s on the hill. DD’s at the bottom and LBC’s at the top.
Mosey back to the Launch – Partner work
One partner does called exercise with Block while the other runs to ball fields – 30 Sup-pines, 20 Dips, 10 derkins
Repeato
Fin
Moley skinny
Wow took me an entire week to write this. Hannibal gave me crap today about this and I completely forgot. So here goes.
There wasn’t a ton of mumblechatter out there this am. Might be because it was at the end of the year and the usually suspects were in the FS still snoozing. It could also be they knew that might workout wasn’t going to be of the caliber they were looking for during this time of the year. Still with the other sites posting low numbers I took solace in knowing that it might not be me.
When we jogged down to Rose Cliff and the call for 11’s was made there was a lot of complaining and I know right then that this was the correct call. So many people passed me it was hard to keep up. Marge and Swiper were crushing it as usual. Hannibal in his consistent way proceeded to lap me several times but at the partner work complained so I will only give half credit. Smokey was literally flying through the workout so that wasn’t happening. Salt Lick and Jet fuel were hard to keep up with, always great to see both of them out. Puddin, your my boy blue great running with you and Good hands as always.
It’s the end of another era at Death Valley. We have done a ton of things in the 5+ years that this site has been around. It’s moved twice before landing at South Charlotte Middle school. There have been site Q’s that have come and gone and left their mark upon it. The only time I see Stage Coach is at the Y when I am too cold to go outside and workout. With Smokey and Dollywood at the helm I see them growing in F3 and putting their own stamp on this site. It continues to pull in great guys and awesome workouts. In addition the Chatter level is always expert in the gloom of this AO, I guess that will always be the same. I am very happy to have found two great guys to pick up the torch and lead this site to it’s next season.
Joe Davis Run — Looks snowy out there boys.
Dryuary in full effect. Google if need be.
SG out
Either there was an unannounced convergence at the Maul this morning, or YHC is developing a reputation for a hard Weinke. Or possibly, MT went on a text/DM/Slack/MySpace advertising campaign last night to prove to everyone he still posts. Nevertheless, 28 pax, including one FNG, showed up at the Maul this morning. Who knows how many regretted it. Here’s why:
Thang:
Warm up lap around movie theater parking lot, circle up
SSH x 10 IC
ISW x 10 IC
Plank for the Sally Challenge (to Moby’s song “Flower”)
Major #Qfail when YHC tried to modify the screen on the phone and it skipped to the next song. Only got through about 1/3 of the song. Oh well. Had to go with it. There was plenty on the docket. Mosey to the bottom of the Murderhorn.
AYG up to the top. LBCs and Dolly x 15 IC while waiting on the 6. Recovery mosey back down to the bottom. Merkins and plank-o-Rama while waiting on the 6.
Repeato. LBCs and other Mary while the 6 comes up. Recovery mosey back down for Plank-o-Rama.
AYG to the first street on the left, recover mosey back down.
Collect everyone at the bottom and mosey to the rockpile for 2 rounds of:
Overhead press
Tricep curls
Bicep curls
Squats
Bent Rows
First round was x15. Second was x10. Put rocks back where you found them, mosey to bottom of MH. AYG to the top one last time. Mary while we collect the 6.
Mosey to launch lot for “Flower” round 2: ab version. Hold 6 inches and bring up to 90 degrees and back down every time “Bring Sally Up, Bring Sally Down.” Harder than it sounds.
Finish with 30 seconds of Protractor. Done.
Skinny:
The mumblechatter began early with this motley crew and only escalated with a disclaimer that only a mother could love. Not many fans of the first Sally Challenge at the beginning of the workout #crowdpleaser. Unfortunately, we didn’t get through it all #Qfail. YHC knew what was coming, so there wasn’t much worry.
Rachel, Mic Check, Wingman, Heartbreaker, and Squid led the way on the Murderhorn. Bean and YHC were right behind that group. Didn’t see who was right behind us #suckingwind. MH is slightly easier when you know exactly how many are going to be called #Qvantage
T-Claps to Lex for rucking this one. He probably wasn’t expecting MH repeats, and probably not too happy when they were called. Thanks for coming out. Don’t know if we’ve ever posted together, but it was great to meet you.
Good to see some guys Back out in the gloom: Philmont, Madame (too much travel), Big Tuna (old and breaking down), and Torpedo (strained vagina).
Other things we learned:
– Bean had to leave early to pick up pickles and ice cream for his pregnant wife. Over/under on how many times that kid is going to hear “That’s so cute you live with your mom and your grandpa!”
– Frehley’s Comet ran the New York marathon in 1967
– All the marathon training has paid off for Wingman. He was moving out there. However, his wife still finished ahead of him at the Kiawah Marathon #trainhardernexttime
– Mic Check is mourning the firing of Chip Kelly. He was certain that was the coach to lead the Niners back to glory.
Need to wrap this up to head to a meeting. Thank you all for a showing up. As always, it was an honor to lead.
Announcements:
Joe Davis this Saturday. You can still sign up. Might be fun to run a 5 or 10K in snow.
MT is running Timekeeper on Tuesdays. He posts about it all the time on Twitter and the website, so just look for it.
Thanks Lex for the takeout.
15 men gathered to bring in the New Year at Skunkworks. With rain expected, YHC was unsure as to what kind of turnout we might have. With so much unknown, a reconnaissance mission was done on Monday to determine places that we could work out in the event of inclement weather. During that mission, YHC noticed that the overhead lights were left on at the tennis courts pavilion– making for the perfect landing spot, rain or shine.
Upon arrival, I was impressed to see the dedicated pre-runners doing their thing and plenty of other dedicated men rolling in early. At exactly 5:30, the disclaimer was given and the PAX was reminded to modify if needed, especially if the holidays forced you to take a hiatus from posting. COP began promptly following the disclaimer and it went like this:
SSH x 20
IW x 20
LSS x 20
KB swings x 20 (OYO)
Good mornings x 15
Merkins x 20
KB swings x 30 (OYO)
The PAX then moseyed to end of parking lot with KBs where the group was instructed to further mosey to the tennis courts pavilion. Once at the pavilion, the group of 15 was split evenly into 5 groups of 3.
The Thang–
Circuit training at its finest. 5 stations and 4 rounds of varying exercises to produce the full body workout.
Round 1: Station 1– 2-handed KB swings
Station 2– Goblet squats, butt to bench
Station 3– Incline merkins
Station 4– Cleans
Station 5– Run/Timers (ran to circled parking lot at end of street and back)
Round 2: Station 1– 2-handed high pulls
Station 2– Romanian dead lift/Good mornings
Station 3– Decline merkins
Station 4– Snatches
Station 5– Run/Timers
Round 3: Station 1– Bicep curls
Station 2– Step ups
Station 3– Tricep press
Station 4– Overhead press (1 or 2-handed)
Station 5– Run/Timers
Round 4: Station 1– Freddie Mercury
Station 2– Dips
Station 3: LBCs with KB
Station 4: 1-handed rows
Station 5: Run/Timers
Farmer carry back to parking lot and the workout ended right on time.
Moleskin–
My first Q at Skunkworks and I have to admit that the weather did keep me up at night. The Bible tells us not to worry about things we can’t control, but I didn’t want to fail the PAX in my first Q! I thoroughly enjoyed this group, and I definitely think the light at the pavilion added a different element. I realized how unusual it was to be able to see faces while we worked out. And I also think seeing faces brings out better sarcasm and jokes, from Bananas and Brown in particular!
Though some exercises got a bit long in duration, it gave us time to consult Bulldog on all things England– travel, currency exchange rates, and Brexit. Who knew you could get an international current events lesson at Skunkworks!
The Skunkworks guys continue to impress. Dedicated, hard-working, and relentless work ethics make this site truly one of the best in Area 51. Thanks to Harley and Fletch for the opportunity to lead. And thank you to Lex Luthor for the take out prayer.
Announcements– None.
100% chance of rain was actually just a bit misty. Gave disclaimer.
9 Bagpipe moseyed to circle up:
Bulgarian Ball Busters (yah!), Merkins, Mtn Climbers, Imp Walker, SS Hop, Low Slow Squat
Mosey to circle fountain wall near parking structure:
7 incline Merkins (slow, form), 7 step ups each leg, run around the fountain area (x2)
12 Dips, 7 wall lunges each leg, run around the fountain areas (x2)
Mosey to storefront (partially covered), partner up:
10 leg/ab throws, wheelbarrow to other end, 10 decline Merk off partner’s back (each person does 2 full rounds)
Mosey to Deck:
Going up…Lower level 7 Squats, next level 7 Car Dry Docks, next 7 Squats, next 7 Dry Dock (plank at top)
Going down…7 Burpees, 7 Heels to Heaven, 7 Burpees, 7 Heels (plank at bottom).
Back up, all you’ve got but also do OYO 7 Squats, Dry Docks, Heels, Burpees.
Mary at the top (around the horn picking x15)
Mosey back to base while mixing in some ButtKicks, High Knees, Side to Side, Backward.
9 Swift, 9 Bagpipe.
Announcements:
-Last week for Joe Davis (it’s Saturday).
-Blue Ridge Reley (per MT is “the best event of F3”) sign up starting.
-2nd F – the book Legacy is discussed weekly, 2 chapters a week, about leadership, impact, etc (see MT).
Moleskin:
QIC was fully prepared for a 95% covered rain workout, but called several audibles so we were only covered around 40% of the time (saving the parking structure for the times when truly necessary – thanks for rolling with it). Several comments about needing to get moving after a festive holiday stretch. Strawberry & Heartbreaker swooped in after a little pre-run, nice extra motivation. FireMarshallBill muscled through a bad knee – nice work, but get that checked in ’17. Some extra tough Mary calls (J-Lo…ouch, Frehleys/Dolphin…ouch). Doc McStuff led the way but strong fast group overall. Good group, ready to work – great efforts. Fun to kick off Bagpipe in ’17, and honor to lead.
Takeout for a safe, blessed, inspired 2017!
The Thang: As described in Kirk’s handy pre-blast, but without the rock because who wants to run a mile with a rock?
Moleskine:
Announcements:
10 PAX pushed, pulled, and sprinted toward the end of 2016 strong with a modified Murph. Because this was The Brave, we added some mileage to get to the required 4+ miles.
THE THANG:
Disclaimer was given and a quick warmup of 15 SSH to get the blood flowing.
1 quick mile up Ben Nevis.
Mosey along side streets to the Hidden Park at end of Dove Hunt Lane.
“The Murph”
100 x Pull ups
200 x Merkins
300 x Squats
OYO, broken up into any combination you like (YHC started with 10/20/30, switched to 5/10/15)
Time called at 5:50am.
Mosey to Bullring
1 mile (2 laps) around bullring, then Mosey back for COT.
All-in mileage about 4.25miles
Moleskine:
Not a lot of Production value to this workout, just a real grind from beginning to the end.
In retrospect a warm-up mosey would probably be a good idea as opposed to starting the first mile hot out of the Parking lot and up Ben Nevis. Fantastic work by Tuck, Ringer, General, and One-Niner, who finished the full menu of Murph exercises while the rest of us called it at the 5:50 stop. Either way, that is a lot of work with very little rest in-between. One comment was “I liked your signs, but your workout sucks!” Not sure how to take it but let’s call that a success. One clear takeaway is that YHC needs work on pullups in 2017.
No backblast of this workout would be complete without mention of the man who invented it. Navy Lieutenant Michael P Murphy was a Navy Seal Officer who was posthumously awarded the Congressional Medal of Honor for his actions in the War in Afghanistan (portrayed in the Book “Lone Survivor”). I’ve read that he called this workout “Body Armor” and it is sometimes done wearing a weight vest. “Our Debt to the Heroic Men and Valiant Women in the service of our country can never be repaid. They have earned our undying gratitude.” -Harry Truman
I am continually impressed with the effort and encouragement from the group in the 6 months I’ve been a part of F3. Thanks for letting me lead. SYITG
Announcements:
Joe Davis Run 1/7/2017