12 PAX posted for the first “pool” themed Black Diamond. I don’t think anybody was expecting to be drinking margaritas and sharing neighborhood gossip, but they decided to show up anyway.
We meet at 6:45 outside the half Olympic sized toddler toilet in the Rosemont Community in Indian Land, SC. After a quick disclaimer and realizing my FOB won’t open the gate until 7am, we took off out of the parking lot for a quick warm up mosey black diamond style.
Its a bit of an unspoken BD tradition to run the warmup mosey at a nauseating pace, and the hills of Rosemont dr coupled with Bolt, Thin Mint, and Mary Lou running as the pacers didn’t make this warm up mosey any easier. I checked Thin Mints Strava after the BD and it looks like the lion share of the PAX were running sub 7min pace (at least he was)
Following the mosey the PAX lined up on the basketball court for some suicide variations. The PAX completed about 6 total and all suicides were started from the prone aka (half burpee aka jrr tolken burpee)
By this time, a nice layer of sweat was begining to form on the PAX and the clock read 7:05, so it was time to hit the pool.
The Thang
1 -We started off with a basic Jacobs ladder-
Swim across the pool complete 5 burpees, jump back in the pool, swim back across complete 1 squat jump. Decrease by one burpee and increase by one squat jump each lap and repeat until you complete 1 burped and 5 squat jumps.
This evolution way way more difficult than it would seem. Many PAX had a hard time recovering during the swim since they were forced to breathe irregularly during swimming.
2- Freestyle Sprints
Pax left in two waves for an all out sprint across the pool. The top finishers in each wave faced off for a second race. It was hard to tell if General or YHC came in first in the winners bracket, but I’m a humble guys so I’ll just call it a “tie”
3- Breast Stroke Mosey
Pax traversed the pool using the breast stroke without “using” their legs. Most PAX used their legs as little as possible, but some simply could not because they would likely “drown”
4-Merkins
I distinctly remember doing merkins….but after more than 72 hours since this workout happened I can’t recall exactly when. So lets just say that we did them here. We did a lot…and they were all awesome
5- Jacobs ladder (kinda)
swim across pool complete 5 bomb jacks (aka star jumps), swim back and complete 10 flutters. Next set is 6 and 12. Next set is 7 and 14…ect. Complete until you complete 10 bomb jacks and 20 flutters
6-High knee pool sprints
PAX stood in about 4ft of pool water and sprinted across the pool with high knees x6
7- Box Jumps
PAX stood in about 1.5 to 2 ft of water and completed 10 box jumps x 3 sets
Moleskin
YHC really enjoyed this workout and I was happy to see that my neighborhood Facebook page didn’t crucify me for inviting a bunch of sweaty dudes to the pool. Props to Mario for brining the post workout beer. Best coffeteria ever.
General was especially impressive in the water. I vote that we rename him to Minnow.
Really great to see everybody come out and continue to support BD. I plan on hosting more workouts at the pool since it was a nice change of pace and it wasn’t unbearably humid.
Since the ‘Ship retired (RIP Ship) and HHMHD died, it’s a good time to announce a new 2nd F opportunity. I can’t make it to 5:30pm happy hours on Wednesdays for various reasons. Maybe you can’t, either. Perhaps a 7:30pm start on Thursday nights would be a better fit for you. If so, come on out to LeRoy Fox on July 7th for the inaugural kick-off. Cindy went soft in his MM BB post today. He followed it up by HC’g to pick up the tab for everyone next Thursday in an effort to make amends with all 984 Metro guys he’s offended since Memorial Day. Dredd may even sad-clown walk over from his new #CountryLawyer digs. Promo #Hugz will be throwin’ shade. Belly Itcher already HC’d for the next 52 weeks, so BW best roll deep. Will YOU be there?
22 Pax, including 2 FNG’s, ignored the forecast for stormy weather and ventured out into the soup for another edition of Skunkworks. Here is what we did:
Warmup:
SSH x 25 IC
25 swings OYO
IW x 20 IC
25 overhead press OYO
Squat x 15 IC
10 stagger Merkins each side IC
25 alternating swings OYO
THANG:
Partner up with like size bells, catch me if you can with 10 merkins to the bottom of the parking lot by the church.
Line up along the curb for some doubles work:
1) P1 runs to top of the hill at the road and does 10 merkins while P2 does double swings.
Flapjack and repeat as follows:
2) P1 runs, P2 does double cleans
Flapjack
3) P1 runs, P2 does double goblet squats
Flapjack
4) P1 runs, P2 does double overhead presses
Flapjack
5) P1 runs, P2 does double suitcase lunges
Flapjack
6) P1 runs, P2 does double clean and press
Flapjack
7) P1 runs, P2 does snatch (double snatch for extra credit)
Flapjack
On your six for some Mary (because YHC needed a rest)
Flutter Press x 10 IC
American Hammer x 10 IC
Catch me if you can back to the parking lot.
Still time, so mosey to the field inside the track for some sprints:
– Sprint to far side, 20 diamond merkins, then back to near side and 10 burpees
Repeat x 2 with wide arm merkins and regular merkins.
Mosey to parking lot for Mary:
LBC w/bell x 10 IC
Louganis w/bell x 10 IC
DONE
MOLESKIN:
Couple of much needed 10 counts mixed in on the doubles, which are not fun. Everyone pushed hard though and fought through the humidity. I called no burpees for anyone who could beat Fletch on the last sprint, and he was gracious enough to let everyone beat him. Good thing, because I wasn’t going to do them anyway. Thanks for letting me lead, always a good time and great PAX at Skunkworks.
Announcements:
F3 Golf – sign up
Harley/Fletch need a Q for next Tuesday
Thanks to Harley for the solid takeout.
“Good morning to be Aquaman” – Iron Mike
It was sticky this AM with seemingly more water than O2 in the air. YHC was last to roll in at 0528. Group of 8 with several site FNGs. Quick review of the morning’s activities, and we were off.
Thang
Run the HT mile. Mosey to back of OPE.
At the playground: 10 pull-ups and 10 hanging knees-to-elbows
At the concession stand: 20 derkins, 30 dips, 40 LBCs
Lather, rinse, repeat until 6:06.
Run the HT mile again.
Announcements:
F3 Dads at Freedom Park
F3 Golf – July 29, Sign up here
Church on the Street – Currently NO ONE signed up for this Sunday morning
Moleskine
Slight change from the pre-blast: had to change from / to – in the title, as it was showing up as a dial-able number. I don’t want to be responsible for Haze ending up on some watch list unable to buy a gun because he kept hoping an available young lady would answer.
P-BO got up extra early to make the trek south with Bel Aire, and they were waiting in the parking lot at 0528. Seemingly no one thought anything of it today, but for most of Metro, that would be seen as a Christmas miracle. It was good to have you out. Pele and Thunder Road were also site FNGs. We run the same format each week – you vs you. Helps to find someone a little faster and nip at their heels. Good work out there today!
Speaking of, Bel Aire led the field today. 6:31 opening mile and didn’t slow down much after that. HT with a Strava PR for his mile also. He’s like a moth to a flame with pull-ups. He opted out of the two station format, so no clue if he got to 10 sets or not.
The combination of pull-ups and hanging knees-to-elbows was pretty awful. Not sure if that or the dips was the most excessively accumulative, but they built up and got bad in a hurry. I think most everyone got in 3+ miles and 6-7 sets of exercises. I honestly lost count. It was that kind of morning.
Until next week, gents.
With one week until Independence Day; there was no way that I’d let my brothers go to vacation without ab work or curls. No moderation today men.
The Thang:
Quick run over to my truck to put back in my contact that came out. Go ahead and Mosey around our cars and down to the football field – circle up.
SSH x 20
Mtn. Climbers x 20
Merkins x 20
LBC x 15
Flutter x 15
Partner up and spread out across the field. One partner runs to one goal; one to the other. 5 Burpees and run back to the center – 10 hand slap merkins. Plank and hold until all pax finish. 6 inches and hold for 10 count. Recover. Rinse and repeat 3 more times with Burpees; 4 more times with replacing Burpees with 10 Heels to Heaven. Total traveled = 1 mile.
Mosey up to the rock pile/steps. Same teams – pick a lifting rock and running rock. Partner # 1 does bicep curls with the lifting rock while his partner runs to the bleachers with the running rock and does 5 LBC with rock. Total curls per team = 200. Once complete keep circuit going, but do 200 bent rows between team.
Jog around cars until we reach 2 miles total. Circle up for quick Mary: Rosalita x 20; Freddy Mercury x 20.
Done
Moleskin:
– We got only 2 miles; but it felt like 12. Sprints and heat have that effect!
– This was my 1st ever Q at SCMS. Thanks to Goonie for getting me to lead.
– It was fairly moderate – we had over 9 10-counts Simba!
– High Tide makes lifting rocks look easy. We all need to post to a kettlebell Q with his lead.
– Everyone worked hard and hustled. Albeit a tad quiet – we’ll change that next time.
Annoucements:
– Too many to mention: F3 Golf, F3 Dads – SOB land, F3 Christmas Party, F3 Pool Party, COTS (This is the most important!), some other things. Our weekly email will list it all.
Simple plan for tomorrow:
Run the HT mile.
At school complete 10 pull-ups and 10 knee to elbows. Run to concession stand. Complete 20 derkins, 30 dips, and 40 LBCs. Repeat until 6:06 with goal of at least 10 circuits
Run the HT mile again.
It’s tough to get motivated and post on Monday’s so I like to make sure my drive over to McKee includes the Beach Boys. You know how you never see a guy on a jet ski with a frown on his face – that’s kind of how the Beach Boys works for me. Try it out. That being said, I’m always amazed at the hard work this site puts in. I typically like to do a lot of running but today we focused on strength and the PAX did not disappoint….
Warmup
Run around the school all the way back to the typical warmup parking lot
SSH, Merkins, Low Slow Squat, Carolina Dry Docks
Run to track
Run to Playground – COMBINED REPS flapjack
100 REPS
Partner 1 – Run to school wall
Partner 2 – Pullups
100 REPS
Partner 1 – Run to school wall
Partner 2 – Decline Merkins
50 REPS
Parter 1 – Run
Patner 2 – Burpees
DONE
The 100 reps of combined pullups was a bit much but I feel like we don’t do enough pullups in general. I think everyone failed at this (at least to a degree, I know I did) so hopefully it brings some soreness. Basically 5 sets of 10 for each guy – that’s a big pullup day for anyone.
Lots of guys (young and old) were hauling on the 11s. I specifically remember Smokey, Squid, Rhapsody and Mash going hard but I was too focused on how to do hand slap merkins by myself until Coal Miner’s Daughter let me borrow Arena for the last few sets. I’ve seen Mash at the past two workouts but when I listened to the recording he said “Mash, 18“. Wow – I thought this kid was at least in college. I know I wouldn’t have woken up at 5am at 18 years old. Mad props to this kid.
Thanks for letting me Q. Thanks to Squid for taking us out. Remember to pray for Ethan who is having brain surgery this week.
Announcements:
Convergence on July 4th (Monday) at Basecamp – 7am
F3 Golf Outing – July 29th
We can sponsor a hole for $100 – Pop Tart to give more info on this
Tuesday’s plan for the weekly Running (Speed) Workout known as #F3Swift is to again bypass the Hills. You’ll have your chance on Wednesday (SummersEve) or Thursday (DevilsTurn) to get your hills in. This week at Swift we’ll focus on the Threshold Pace from the upcoming 13.1/26.2 training that starts hot & heavy in several weeks. Threshold Pace – a.k.a. Lactate Threshold or Tempo pace or “Comfortably Hard” or 82-88% of Max Heart rate or T-pace. See below for more info #sciencystuff.
The THANG:
To find your Threshold Pace – http://runsmartproject.com/calculator
If you need help with the Calculator – http://runsmartproject.com/calculator/instructions/
YHC got a call from NASA.
Apparently the candles in my birthday cake set off an alarm on their telescope….
Meanwhile, in other news, 14 Pax showed up at DMZ to kick their week off right.
May or may not have been what they got –
The Thang
With no FNGs in the mix, we dispensed with the usual disclaimer and got right to it.
Mosey towards school, with an 11 Burpee stop at the first speed bump. As most Pax paused ready for the other shoe to drop at 2nd speed bump, instead, we carried on to the front lot at CMS for the next 11 Burpees.
Mosey around to back of school for an unholy marriage of Balls to The Wall, and Plank Jack. No need to name the offspring, it was unsavory and will not be revisited soon.
Off to the track, but first another round of 11 Burpees. Keeping track?
Hot lap, Squats x 10 IC.
Hot lap, Merkins x 10 IC.
Hot lap, Squats x 10 IC.
Hot lap, Burpees x 11.
Partner up, onto the sideline (Soccer side, since you asked, Agony).
Partner Carry across, Flapjack back.
Pusharama – Hold Plank position for called exercises in Civilian Count.
Merkins x 11
Diamonds x 11
Stagger Left x 11
Stagger Right x 11
Wide Arm x 11
Mosey to far side of field (stall tactic) Lunge Walk back to start.
Head back out to school, for a brief People’s Chair.
Run back to Church at Charlotte. Pax happy to skip speed bumps.
Find partner again in the breezeway.
Partner 1 runs loop, while 2 does LBCs. Flapjack.
Round 2 with Bicycle, Flapjack.
Run back to cars with just enough time for Burpees x 11.
Moleskin
For those of you keeping track at home, we finished with 55 Burpees. Pusharama was 55 reps, to match YHCs trips around the sun.
Good work out there, with plenty of Larry Birds outpacing the Q.
Kotters to Rock- also good to see Love Bug, who LIFOed and will be fined 11 Burpees.
It’s been more than 4 years in the Gloom for YHC, and I am grateful for all the Fellowship you smelly lot have shared.
On to the next 4 years- Aye!