POSTED ON BEHALF OF THE COMMISH
11 PAX beat the rain the in the gloom but that did not keep them from getting soaked!!
The Thang:
Warm Ups:
· Side Straddle Hop, Imperial Walker, Mountain Climber, Merkins
Mosey to Fountain of pain:
· Partner Up – 120 Incline Merkins, 120 Dips, 120 Jump Ups. Run around Bldg.
Mosey to Speed Bump Alley:
· Lunge steps and Hand Slap Merkins on the way.
· Alternate Bear Crawl, Lunge Steps & Inch Worms between each bump. 10 Slow Squats in between.
Indian Run to Cinema Wall:
· People’s Chair, Balls to the Wall, Donkey Kicks.
Back to Launch Area:
· 7 Minutes of Mary. The Dolly, Heels to Heaven, Rosalita, Freddy Mercury, Protractor, Russian Twist
BOM
Naked Moleskin: Iron Sharpens Iron once again!!!
Commish
6 MEN decided to tackle the beast known as Hyrda on this soggy, muggy morning.
All veteran crew so quick disclaimer provided and off we went.
Started with 5 – so YHC is having to start to think of an audible on the fly – mosey to field, but crazy soupy so move over to parking lot for quick COP.
All in cadence
SSH x 25 – in comes a tardy Voodoo to join us for the rest of the COP and round out our numbers to an even 6 – good YHC can stick with original plan.
IW x 20
Slow Squat x 15
Slow Merkins x 10
The Thang:
Divide into teams of 3 – super easy with only 6.
3 man grinders (soggy)
First Pax goes to top of baby track above play ground and does 10 x jump squats, 10 x burpees, 10 x strict form diamonds rinse and repeat until relieved.
Second Pax goes to concession stand and does 10 jump ups or step ups, 10 dips, and 10 derkins. rinse and repeat until relieved.
Third Pax starts at concession stand and runs back to first Pax with a stop in the playground for 10 pull-ups however they choose.
Third Pax relieves First Pax and does the exercises until relieved by team mate. First Pax runs back thru playground and does 10 pull-ups on the way back
to the concession stand area to relieve their team-mate.
Rinse and Repeat back and forth with 10 pull-ups with each trip thru the playground.
6:14 finish – time for 25 x flutter kicks in cadence.
Finished.
NMM
Small crew today but solid work by all. Very little mumble chatter – every man too busy getting work done.
Simple workout but very effective and painful. Great work by everyone. YHC is smoked.
Thanks for the chance to lead Puddin Pop and Good Hands – great AO and group of guys that workout at Hydra. Will get back on the normal rotation.
If YHC missed anything shout out below.
Annoucements:
Joe Davis Run – sigh Up – January 9th.
http://f3nation.com/2015/10/28/2016-joe-davis-memorial-resolution-run-pre-blast/
Turkey Bowl: Thanksgiving Day at 7:30 am now being held at Matthews Sportsplex. Brown and Spackler are Qs.
Area 51 Christmas Party – 12/12:
http://f3nation.com/2015/11/11/4th-annual-area-51-christmas-party/
MIP Turkeys :
http://f3nation.com/2015/11/11/mip-stuff-the-truck-pre-blast-revenge-of-the-giblets/
but check because it looks like this was this past weekend.
Champagne Out.
Today was YHC’s first trip to The Maul. 15 men, including an FNG (Earmuffs) gathered in the parking lot next to some rotten berries that had fallen from a tree above. They smelled pretty bad. 05:15 hit and off we went through the parking lot for a .30 mile warm up run.
COP:
SSH x 10
Flutter x 20
Dolly x 20
Heels to Heaven x 20
LBC x 20
THANG:
Mosey to the front of the Movie Theatre parking lot for a Merkin Ladder. Start with 20 merkins, run across parking lot for 19 merkins, then back for 18 merkins. PAX worked down to 10 merkins and then planked and performed ab work while waiting for the six.
Mosey over to the Murder Horn (I think this is what it is called) for a Triple Nickel. We started at the top of the hill with 5 squats. Ran to the bottom for 5 jump squats then back up. Repeat 5 times.
Mosey back to the launch site for 5 burpees OYO
MOLESKIN:
Thanks for the invite to lead this morning Wing Man. There is a strong group of men at The Maul and everyone pushed hard. Iron Horse broke out the Merkin Ladder at Anvil earlier this year so I figured it would be a good one for this morning. 155 Merkins in total for those of you counting. The Murder Horn was brutal. When planning the Triple Nickel I did not realize how long the hill was. Welcome FNG – Earmuffs (Eric Bradbury). Eric wore headphones to the workout, hence Earmuffs. We covered 3.2 miles this morning.
ANNOUNCEMENTS:
Joe Davis Run – January 9th – Sign up online for 5k and 10k options
Thanksgiving Day Turkeybowl has been moved to Matthews Sportsplex @ 7:30am
31 men (and Semi Gloss) gathered in a middle school parking lot at 5:30 am. Here’s why:
The darkness of DV scares me, especially with a crowd that big. So off we went. Light jog to the daycare parking lot, then SSH, IW, Slow Squats, IW Mountain Climbers (slight Q fail.) Resume jog to the entrance to Davie Park. Gather the PAX and head down for the main event. Skywalker chose the right side of the park first. So…
Gather at the gate. Run to the end of the driveway, stopping for 10 hand release merkins at each light. Regroup and slight recovery at the end, then back to the gate with 10 jump squats at each light.
From the gate again, AYG to the second light, run backwards to the gate.
Over to the playground. Partner up. Partner 1 runs the short track while partner 2 does the exercise. Flapjack. Repeat. We did this with jump squats, CDDs, LBCs, I think. Mosey to park entrance. Quick Mary recovery, then AYG to the stop light at the daycare center (half mile). Slow mosey back to the cars where we did a little more Mary waiting for the Six (overtime).
Moleskine
3.2 miles – nice work gentleman. Overreacting to my last Q where I did not prepare well ahead of time, this workout was the third version of the weinke that I prepared. So yay me. Still flexible enough to let Skywalker choose if we did the workout on the right or left side of the park first. Also, I noticed during the AYG between the streetlights that Skywalker was ahead of me – I felt bad about myself, since he’s old, but thought surely I’d best him on the AYG at the end. He passed me with about 100 yards to go – apparently I motivated him, so I got that going for me. And I almost (but didn’t) throw up after that part – I was chasing Smokey and couldn’t pass him. Half mile is just long enough to make you question everything about AYG. Good times.
Semi Gloss led most of the laps around the short track. He may have been starting before his partner got back. Smokey did not like it.
Thanks to Skywalker for bringing in the six. I was angry with him for making me almost throwup, so I asked him to go back. Sucker.
Hairball wins the boy scout award for most prepared. Two layers, long sleeves, gloves and a pager. Apparently he was on call if someone had a medical billing emergency at 5:30 am.
Announcements
Contact Spackler about the Turkey Bowl. Site moved to Matthews Sportsplex.
Sign up for the Christmas Party
YHC returned to Anvil on this warm fall morning to reminisce and visit with some old friends. Oh…and we worked out a little too. Here’s what we did…
Disclaimer
Traveling COP
Sevens
Mosey to the bottom of North Face
Mosey around front of church to the courtyard
Plank walk halfway around the wall to the top and bear crawl down the hill.
Jack Webb
Peoples chair w/ 40 air presses
Mosey back to COT
Pax-led MOM
Backblast
Thanks to Mermaid and Young Love for welcoming me back to Anvil. It was great to be out at Calvary two weeks in a row following last week’s Veterans Day convergence. Good to see some of the pax that I don’t see as often these days.
Pax was a little confused today as they initially thought they were at #F3FastTwitch. We finished with about 2.5 miles under our belt, but I’m sure everyone’s shoulders are telling them this was not purely a running workout.
Northface was brutal as always. A few looks of disbelief today as the backwards bearcrawl was called. Some modification was required by most, but strong work nonetheless.
Shoulders were obviously a main target area today, although I can’t say that’s how I planned it. The plank walks followed by the Jack Webb challenged all. Hops request to keep the count slow on the air presses ensured we all received maximum value from the effort.
We ended with some Mary led by committee. Scabby tried to hog all of the time by doing 100 HTH, Hops brought a crowd favorite on the asphalt, and Bananas either has a short memory or just loves doing Freddie Mercury.
Congrats to Ickey Shuffle (among other A51 pax that participated in the Spartan Beast over the weekend). Great accomplishment! Glad you chose to endure a workout despite the sore muscles.
Thanks to Iron Horse for taking us out with a strong prayer.
Announcments:
COP with Disclaimer given- AND OFF TO THE RACES!
SSH x 20 — 5 merkins shoulder tap OYO
IW x 20 — 5 merkins shoulder tap OYO
LSS x 20 — 5 merkins shoulder tap OYO
mosey towards the pavilion
Rd 1: 15 decline scorpion merkins/15 Dips/15 donkey kicks
Rd 2: 10 decline wide scorpion merkins/10 Dips/ 10 donkey kicks
Rd 3: 5 decline diamond scorpion merkins/5 Dips/5 donkey kicks
mosey to the gate
Split group in 2 –P1 sprint to end and back while p2 does
bomb jacks x 100
low slow squats x 100
mosey to parking lot
7’s Burpees/LBC ladder (6 burpees–1 LBC)
start at the end of the parking lot, stopping at each street light
6 shuffle burpees- 1 lbc’s run to the tree
5 shuffle burpees=2 lbc’s run to the tree
4-3,3-4,2-5,6-1 and done
Plank for 6’s
Mosey to the side of the pavilion
Peoples chair with each PAX giving a 10 count
Indian Run to steps to parking lot and around the building back to the center
Russian twists with stones x 25
“Hands of Time”
PAX –heads towards the center feet out in a large COP
10,45,60,90,60,45,10
Finish out with some
Dying Cockroaches x 15
Pretzel Crunches x 15
Moleskin:
Not much mumble chatter this morning as the PAX were focused and ready to push the boundaries. Lamont continues to increase the speed and push some of us younger guys! Hoodie thought he was early enough to drop his LIFO tag but no more PAX showed up and alas he keeps the title for another week. Glad to have you there Hoodie.Glass Joe and Counter Top were not liking the Scorpion versions of the merkins but they seemed to deal with it better than the Scorpion Dry docks last week.
We were missing some regulars this week, hope to see you all back next tuesday!
7 Camel slayers posted, and tore the hump right off Dromedary. It looked like Luke Skywalker in that blizzard scene. Went something like this:
SSH x 25
Squat x 20
Merkin x 15
Ring of Fire
Run a lap, followed by 10 Squat, 10 Merkin, 10 LBC.
Rinse and Repeat 3 more times with varying Leg, Pusharama, Mary circuits.
Up to Cafeteria benches. Box Jumps, Dips and Derkins. 15 each x 2.
People’s Chair until all finish, then stay seated for 20 Air Presses.
Back down to field. Partner up.
1 does LBCs at side of field while 2 runs to far side, completes 20 CDD, and runs back. Flapjack.
Rinse and Repeat w 15 Squats/Freddie Mercury, 10 Burpees/Russian Twist, 10 Diamonds/Flutter.
Half lap to base of hill, Bear Crawl up.
Mosey across watching for buses.
Bear Crawl down steps, Plank for 6.
Inchworm to crosswalk; Start in Plank, feet move towards hands with straight legs, then hands walk forward, Merkin, Repeat til done.
Lunge Walk to next speed bump, Backwards lunge to next speed bump.
Mosey back. Stop for audible Partner Carry back to Virtual Shovel Flag.
Mary
Moleskin
When Stumphugger called in sick, Brat gave YHC a second chance for the Q missed during convergence. I have been gone too long from this AO, and was grateful for the opportunity. Great to see the Union County crowd again; hope to have you out at #Commitment! Great work by everyone- Kotters to Grease Monkey and his new knee, good to see Enron again, Doc, Bratwurst and Short Circuit continue to kill it like they do each week at Commitment. Honey Bee jumps back into Boot Camp after crushing Thunder Road at 3:10. #Smokeboots
Announcements
Join many of your F3 Brothers for the Joe Davis Memorial Run, to benefit Substance Abuse Services. Sign up here https://joedavisrun.racesonline.com/
It was a nearly perfect morning for a running intensive kettlebell beatdown and 19 of south charlotte’s finest showed up ready to work. With No FNG’s in attendance and the PAX thoroughly disclaimed away we went.
Warmararma:
Leave the bells and run to fire lane for Walking lunges, side shuffle right, side shuffle left, backwards run, run hard back to bells.
20 Two Handed Swings OYO
10 Snatched Each Arm
10 Racked Squat & Press Each Side
Drop the Bells on the corner and All you got to the Tennis Pavilion for 50 Triceps Dips. All you got back to bells – early finishers completed Alternating One Handed Swings until all pax were back at the bells.
Partner Up (bell size/speed do not matter) and head to lower lot for the main thang.
Rack em High right, Left and flapjack until we arrive at the Lot.
Spread out between the first and second Median for Partner Work
P1 Sprints to 2nd LightPole (100Yards) and Back
P2 Performs Exercise until P1 returns (Flapjack until Cumulative Total is Reached)
Exercises Performed:
Round 1: 100 Snatches
Round 2: 200 Cleans
Round 3: 300 Two Handed Swings
Between Rounds we performed 50 Flutters and 50 LBC to allow all to complete their exercises.
With 2 minutes left we headed back to the top lot with Bells Locked High – completed 20 IC Flutter Press – TIME CALLED
MoleSkin:
I was looking forward to my first Q at Skunkworks since being offered and accepting the Co Site Q last week (thanks Harley). The objective today was to create a high intensity workout with very little downtime allowing for maximum effort from the PAX. We stretched the legs with some longer runs (to the tennis pavilion) and pounded the pavement with plenty of 100+ yard sprints. Pretty simple workout, allowing for a ton of reps in a short period of time with little to no rest. The high rep count tested grip strength toward the later rounds. There were several folks flying out there on the sprints, from my own pain cave I witnessed WitchDoctor, Dollywood, Smokey, Header, Sanka and a few others on the bottom lot pushing the pace. Our two Respect status members of the pax Freedom and Destiny continue to crush it. No one was holding back on the top lot either with strong work being put in by all. If I missed any other feats of strength or impressive performances, please post up in the comments.
Thank you Harley for the opportunity to Co-Q this Site. Skunkworks has always been a favorite due to its mix of running and strength training. Even before owning a kettlebell, I remember enjoying the posts with a dumb bell. The accountability and push from the rest of the pax is what continues to make this site what it is. Lets keep up the intensity and continue making eachother stronger and faster.
Very much appreciate YoungLove Taking us out this morning.
Announcements:
1/09/2016 Joe Davis Memorial Resolution Run Link: https://joedavisrun.racesonline.com/
Please see weekly Email for Thanksgiving day A51 TurkeyBowl. Matthews SportsPlex
21 SOBs showed up at Bagpipe to get a little stronger. Here’s what we did:
The Thang:
Mosey to COP IW IC X 15, Durkins X 15, Dips X 15, and Spiderman Durkins???? X 15
Mosey over to Crane Lake (named by my 2.0 Dash, aka small pond with the bridge) for modified 6s which include running up the hill, 5 merkins at the top, 1 burpee at the bottom and 1 lap around the lake; running up the hill, 4 merkins at the top, 2 burpees at the bottom and 1 lap around the lake; etc… Once you finish your set, meet up with the six and finish their set.
Then, mosey over to the Bull Ring Field for relays and partner up in groups of 3.
Partner 1 bear crawls to bulls and back while others do merkins, rotate until everyone does bear crawls.
Partner 1 crab walks to bulls and back while others do burpees, rotate until everyone does crab walks.
Circle up for Mary Jack Web –heals to heaven X 1 then LBC X 4 on Qs command, progressing up to 10 and 40.
Mosey over to Lock Ness for Mary/Dips/Durkin Combo. Dollies X 15, Dips, X 15, Durkins X 15
COT
Moleskin:
I wanted to mix things up in the COP, so I decided on a spot where we could focus on some short wall work. YHC caused mass confusion when I called Spiderman Durkins. I suppose I should have clarified somehow but I guess they should be called Spiderman Durkins or Peter Parker Durkins or Decline Peter Parkers or something else, I just don’t know. The point is peter parkers with legs on a wall without doing decline merkins. Sound off in the comments if you know the answer.
The 6s at the pond worked out nicely. The PAX stayed together for the most part. The relay race was fun and seemed to cause a little excitement in The Gloom. I’m all for a little competition.
The Mary Jack Webbs was awful. Shout out to Heartbreaker for that one. He suggested I give it a try at SOB Boys Night out on Friday and boy did I regret it. That hurt! I didn’t think I would make it through the set once I got to round 9, but we all somehow pulled through.
Announcements:
Joe Davis Run – Sign up or Donate.
Christmas Party and Gladiator Games – 12/12
F3 Football Game on Thanksgiving Day
Crisp morning with a couple of guests this AM for a visit to The Urologist. The naming of this workout may make more sense if you read here or here.
Anyway, good morning to get to work, and that’s exactly what 9 of us did, promptly at 0530.
THANG
Partner up and run the mile to HT and back to OP. Mosey to the playground at the back of the school.
Partner 1 does 10 pullups, 20 dips, and squats until partner returns. Partner 2 jumps the baseball fence (careful, or you may actually end up at the Urologist) and does 40 LBCs at home plate.
When partners meet, 5 dumbocrats each. Then flapjack.
Lather, rinse, and repeat until 6:06, then run the mile to HT and back.
I believe most groups got in 6-8 circuits (I won’t do the math for you) with total mileage in the 3-3.5 range.
Moleskine
I see this often questioned, but in short, a moleskine is a journal
Total grind out there today with only a few exercises on repeat. Dumbocrats always suck, but even in small-ish sets of 5, they really add up to a total suckfest. Pullups are consistently one of the hardest exercises. After leading yesterday with a bunch of WW2 situps, the LBCs were pretty brutal by the mid-point. Fortunately no one had any injuries going over the fence.
We had a couple of site FNGs today from Metro. Chairthrower made the trek down from Sedgefield and did not ride his bike. In all my time in SoDil, I don’t think I knew that he owned a car. Post-BRR training, and now he’s flying out there. Strong work today, and thanks for visiting. Will you give Doobie and Santa Maria directions?
Egypt, who lives way closer to here than CEC, must have been running late for Ring Run, or the rumors of his on going beef with Tardy are true #BadBlood. That’s actually not true, but I just wanted to both call out Tardy for not making it down from Gov^2 and throw in a TSwift reference. Anyway, the headband made the virgin voyage down to OP, and couldn’t place / recognize Swiper away from Metro. He moved south – now McGee….one more YG and it’s officially an exodus. He dogged it on the initial mile, but then matched it on the final mile while YHC was dragging #mediumpace. Too bad @Bushwood wasn’t there #soccerarmscup.
Loved the push from Krypto on the run back, when YHC was admittedly dragging, which Voodoo didn’t fail to point out. Appreciate the accountability, gents! Also, apparently you have some heavy feet, Krypto – not Iron Mike heavy, but still. One Eye was the Jim Furyk, steady-Eddie, again. Brushback finally made it back out, and it was good to have him back.
Sundancer brought the tunes out there today with a Halfbaked (Cheech and Chong for the respects) inspired play list. Swiper was a huge fan, going so far as to skip past more Grateful Dead. No bongos or bat guano today.
Announcements (check the website for details):
Kirk