The Thang:
COP:
Double KB Clean & Press
Get in a group, Partner up and perform 5 x 5 double KB clean and presses, focusing on technique.
Tabata
20 seconds working, 10 seconds recovery for 8 sets x 4 rounds with one minute rest between each round. The goal was to score the same number of reps for all 8 sets.
Then Two rounds of side planks with leg raise to activate hip and glutes
Followed by two minutes of stretching
Done
Announcements: Sign up for golf
Naked Moleskin:
A Pax of 20 gathered under the setting moon and a gentle breeze to fall in love with Tabata all over again. On that note, there seemed to be quite a few “that’s what she said” type comments during certain exercises and instructions. The goal this morning was to provide adequate time to warm up and mobilize in preparation for what was coming. There was a good bit of chatter through the first round which sharply fell off during the second and ceased during the squats. No FNG’s today, but I think it was a record number for Meathead (aye).
(posted by High Tide, on behalf of Les Mis – great VQ!)
A healthy 21 count for the PAX (including Q) showed up for Rebel Yell on th ewarmest morning of the year. And the rain held off until after the workout which was even better. So all the stars were in alignment for a great workout…and indeed it was. Before the details, a quick shout out to Lugie who must be the best F3 marketer in all of Charlotte. He brought out yet another FNG (his 2nd in 2 weeks) for the festivities although I don’t know how the FNG felt about the workout since he left early! I understand he had a commitment so hopefully he’ll be back. Also, nice to see Philmont back in the mix…this was his 4th post this week!
Warmup: SSH X 20, IW X 20, Squat X 20, Merkins X 20 + Mtn Climber X 10 + Merkins X 20.
Workout: Grass Hill for 6’s: Burpees at bottom and Squats at top. Ran to bottom of Murderhorn Hill to rock quary. With rock in hand: 3 sets of 4 exercises of 20 reps, 15, reps, and 10 reps. Overhead press, curls, tricep, squats. 15 diamond “rock” Merkins between 2nd and 3rd set. Ran to top of Murderhorn for planks and 6 inches while PAX gathered. Ran back to Stonecrest.
Along the movie theatre side wall, People’s Chair including 1 leg extensions for 10 count and overhead press X 30. On the curb, 20 tricep dips extending 1 leg (10 each). Mosey to parking lot in front of the movie theatre and circled up for Mary / Merkin ladder. Multiple sets of Mary – all for 20 cadence – and sets of Merkins X 10 between each Mary exercise: LBC, Dolly, Flutter, Rosalita, Bicycle, Heels to Heaven, Mason Twist, Protractor. 80 Merkins total.
Mosey to street with light posts for 5 jump squats following a sprint to each post – 7 total. Finished with 2 minute plank for count off and name arama.
_____________________________________________________________________
For my first Q at Peak 51 the weather man was calling for rain, rain and more rain. I believe in prayer, so the prayers went up, and no drops came down! Not a prophet, but the Lord is good and does answer prayers. Weather man is now 0-3 on rain called for my leads. God is good.
After Hacker safely landed all four tires back on terra firma after coming in on two, we were off.
COP
Down to the bottom of the parking lot facing the church.
Partner up for cumulative sets. While your partner runs to the back door of the church and back, you’re doing the following, and planking in-between sets:
100 – Squats (What? More squats?)
150 – Star Jumps, Flying Squirrels, whatever you want to call them
150 – LBC (This turned out to be a lucky stroke of genius to give everyone a breather)
50- Burpees (No ones favorite)
Mosey to side of school where we get harassed by teachers on a regular basis.
Step Ladder BTTW.
Basically it’s BTTW, but you’re adding a derkin each time you walk your feet up.
15 degrees – 5 derkins
45 degrees – 5 derkins
As far up as you can go – 5 derkins
Those were a real #crowdpleaser! Glad I could be of service!
Ladder
Perform each exercise the number of times indicated, then repeat either going up or down the ladder. Ladder is 2,4,6,8,8,6,4,2.
Dips
Derkins
Step Ups
Hey, at least you didn’t have to do burpees again.
Mosey to back parking lot.
Native American Bear Crawls (NABC) x2
Pax bear crawls the full length of the pax while they are holding a plank.
Mosey back to start point.
Little bit of time left for Lady Mary, er, Mary. Sorry been watching too many British TV shows.
15 – Flutters
15- Dolly
And we’re done!
Warm and Humid Moleskin
Great job by everyone out there this morning, not an easy workout. Moderate ≠ Easy. I actually had more planned, but we ran out of time. I know you’re all sad.
I was trying to find a theme for this backblast and thought of mountain sickness, and as you can see from the symptoms, we pretty much all had mild to moderate mountain sickness (if only going by our symptoms) by the end of this carnival of craziness. If you’re saying “difficulty sleeping” doesn’t apply, you forget that Insomniac was there amongst us.
Shout out to Sensei who has the Palmetto 200 coming up! Strong work out there this morning, I think you finished the ladder before everyone.
Welcome Kilowatt who was new to our AO! Hope you’ll come back and I didn’t scare you off too bad.
Sorry Hacker it fell to you to have to turn around and come back immediately after finishing your bear crawl during the NABC.
Tough Skins (my former second FNG) is doing very well and has lost a lot of weight already. Good job out there brother, stay with it, it does get easier with time. I can attest that it does come.
Late entry into the mud run is open and some golf thing is open as well. I don’t play that silly sport, I play golf with Frisbees instead.
An honor to lead such a strong group of men and shout out anything I missed. Thanks Insomniac for taking us out in style.
When all was said and done, 7 PAX ventured out to MRMS/MRHS for another weekly edition of Dromedary. YHC pulled into the parking lot at 0520 to find it empty. With still no PAX in sight at 5:24, began to wonder if I was going to be conducting a solo mission similar to the work Champagne put in a while back at The Brave. However, much to my relief, Soft Pretzel arrived on the scene with 4-5 minutes to spare followed closely behind by Dasher. By the time we launched at 0530, 5 PAX were in tow and we were soon to be joined by 2 more.
Started with a slow mosey through the massive parking lot out in Marvin with a quick circle back to launch point to collect Bananas as he pulled in right on time. Now up to 6 PAX we headed up to the crest of the Marvin Ridge parking lot and down the other side to a corner that had a bit of light for the COP:
(Quick reminder from Bratwurst with the arrival of an FNG for the disclaimer. Disclaimer given and then it was back to work)
Time for a little ladder work in the lower parking lot area:
Head on up to the MRMS patio for a little circuit work:
Circle up for 6 MOM:
Back to the wall for a quick round of BTW
Circle back up on patio for initial visit to Dromedary from the man, the myth, the legend, Jack Webb:
Jog back to launch point
2 minutes left
COT
NMM:
Announcements:
(Posted on behalf of Slapshot. However, tardy delivery is 100% YHC’s responsibility)
SF was planted and 12 dedicated PAX gathered at McKee Rd Elementary for just another typical day at the granddaddy workout for South Charlotte, Area 51. Slapshot had the keys for this episode and he led us out onto the soccer fields for a little warm-up run before circling up for COP:
Adequately warmed up, Slapshot directed the PAX to run down to the lower field and then around the adjacent neighborhood with a stop at the rock pile to grab a friend.
Round of abs
Starfish (Rd 1) – Squats with rock x 20 at the center light pole upon each return
Another round of abs
Head up to the playground for a little station work (rotate through the stations, 1 1/2 min at each station)
Round of abs
Return to the soccer fields for Round 2 of the Starfish (because everyone knows 2 is better than 1)
Return rocks to rock pile and head back to launch point
Burpees x 14 (thankfully, Slapshot did not heed Lobster Rolls call to continue on to 100)
COT
NMM:
Announcements:
We finally got a little warmer temperature this morning, but the conditions were still wet. This must be one of the rainiest winters on record! Nevertheless, most men still in the habit of long sleeve and toboggan hats, and John Deere looked like he was dressed for a hike in the arctic circle. So there were 11 of us that met at the VSF (when are we getting a real flag anyways?). DDs skipped the disclaimer as we had a group of old pros, and got things started a few seconds early to get some extra value for the dollar.
The Thang:
10 burpees in parking lot
Mosey around parking lot side steps, high knees, squats, backward jog, heels to butts, lunge walk fwd & backwards, up the hill.
Circle up in bball court for COP:
20 of everything:
Mosey to upper parking lot
Square of death 20×20 grid
Cardio:
80 yd sprint while partner completes 10 mercin, wide arm, diamond, dips. Repeat x3 Mosey back thru campus stopping for people’s chair 60 seconds, balls to wall.
10 knees ups on wall
10 dips
10 dercins
Finish w bear crawl alley – 30 yd bear crawl thru road cones serpentine style.
Moleskin:
Announcements:
Posted on behalf of Teddy
The Thang:
Short jog to the center of the Stonecrest parking lot.
Circle up for warm up
· SSH X20
· Imperial Walker X15
· Squats X15
· Merkin X19
· Carolina Dry Dock X15
· Mountain Climber X15
Mosey over to the fountain area and find some wall for strength training
· 3 sets of the following (3rd set X10)
o Merkin X15
o Step Ups X15
o Dips X15
o Derkins X15
o Knee-ups X15
Mosey over to Firebirds Restaurant and partner up for strength training/cardio
o 75 Burpees between partners while other partner runs approx.200 yards (rotate)
o 100 Monkey Humpers between partners while other partner runs approx. 200 yards (rotate)
o 100 Merkins between partners while other partner runs approx. 200 yards (rotate)
Mosey over to the movie theatre parking lot for some cardio and split into 2 groups
· 100 yard sprint X7
Mosey over to side parking lot for some core – Merry
· LBC X20
· Dolly X20
· Freddie Mercury X20
· 6 Inches – 1Min
Moleskin:
Great seeing some warmer temps. this morning, as it brought out 23 highly energized PAX. Thanks to all for coming out and pushing hard. I was truly excited for the opportunity to lead the PAX this morning, so a special thanks to Fraser and Madame Tussauds.
Announcements:
· Long Haul On Q at Devils Turn
· Mud Run Registration is back open – sign up asap if you want in.
It was a wet and foggy morning, but 17 men were destined for greatness none-the-less. No new guys….let’s go…..
COP:
Mosey to side of church by the lovely fake grass knoll
Plank series: (remain in plank for entirety)
Circuit:
Partner-up:
Short mosey to medians
Partner combo work: (LBCs to wait on 6 after each set)
Mosey to playground
Circuit:
Sprint work:
Mary:
1 minute left…..10 HR burpees OYO…..Done
Moleskine:
All too often we forget to work on building up our strength while we sprint like madmen from place to place. I certainly appreciate the cardio, it’s key, but i’m starting to feel like skinny arm Rob Lowe. Today was meant to pound on the upper body; hopefully it was both hated and loved by the Pax. Impressed with everyone’s resolve to push through today; not that I would expect anything less.
I was smoked at several points during the workout and regretted some of my ill-advised calls (primarily during the plank walk into bear crawl and crabwalk combo. Shoulders are hurting.
Some observations. Lobster Roll continues to beast; Alf is a monster (planked while myself and BOG both did derkins on his back); Mermaid can do limitless merkins; Scabby and Sacagawea are fast!; Hops doesn’t really tire (#stamina). I’d also through YL, Boutique and Margo into the staying power camp. Welcome Van Pelt from Winston-Salem. Great work men.
Meaningful takeout by Mermaid. Aye!
22 PAX carved their way through the fog to arrive at South Charlotte Middle School Parking lot where it appeared about 5-6 Pax were doing pre-KB workout. At exactly 0530 the workout began and went something like this.
Merkins x 50 then plank while waiting
Run to Track and Circle up in field (SSH x 25, IW x 25, MC x 25)
On the Track (2 laps – 800) in 3:00-3:30 and Merkins x 25, rinse a repeat (that’s a quick mile for those keeping track)
The THANG: There and Back Pyramid (4 exercises at each side)
Burpees, Jump Squats, Carolina Dry Dock, Heels to Heaven x 5 –
Burpees, Jump Squats, Carolina Dry Dock, Heels to Heaven x 10 – THERE
Burpees, Jump Squats, Carolina Dry Dock, Heels to Heaven x 15 – BACK
Burpees, Jump Squats, Carolina Dry Dock, Heels to Heaven x 20 – THERE
Burpees, Jump Squats, Carolina Dry Dock, Heels to Heaven x 15 – BACK
Burpees, Jump Squats, Carolina Dry Dock, Heels to Heaven x 10 – THERE
Burpees, Jump Squats, Carolina Dry Dock, Heels to Heaven x 5 – BACK
Plank Walk x 25 yards LEFT, Plank Walk x 25 yards RIGHT
Circle Up on Your Six: Protractor of varying degrees, Mason Twist x 15, Freddie Mercury x 30
Partner Wheelbarrow x 50 yards (flap jack as often as needed) THERE
Partner Wheelbarrow x 50 yards (flap jack as often as needed) BACK
Uh, is it too late for the disclaimer: “I am not a professional, modify as you need, if you must…”
Mosey to the Wall – 1:30 minutes includes Air Press x 30
Count-o-rama, Name-o-rama
Prayer Send off by Semigloss – great words!
Moleskine:
My first Q at Death Valley was a good one. Thanks for the opportunity. My goal was to put together kind of an awful workout. The reps we got in today were smoker worthy and hopefully the shoulders, arms, legs, chest are feeling good today. A lot of good pax out there today. There was some mumble chatter but overall we all stayed together the whole workout as we kept to the track and field for the majority of the 45 minutes. I forgot to record the name o rama but got the majority. The 3 un-named pax please reply below…Hannibal did I see you out there?
Announcements:
Hit Indianland for Mud Run Training
Sign up for F3 Golf event scheduled for April 30
Thoughts and Prayers to Zip as he recovers. He has moved out of ICU.
18 PAX eagerly left the fartsack a few minutes early, as they do every Tuesday, for a little stretching of the legs at the weekly edition of #F3FastTwitch. After the obligatory lap around the parking lot to pick up Brady, we were off.
The Thang: Jog out to 51 and head south to Calvary, stopping along the way for SSH x20 and Mountain Climbers x20. Swing around the church parking lot from the 51 entrance over to the Rea entrance.
Use the hill at the Rea Rd. entrance for Triple Nickel with 5 burpees at the bottom and 5 burpees at the top. Recover with a few much needed 10 counts.
Head up Rea Rd. back to 51. LBCs x25 IC to catch the six. Continue back up 51 to Cary Ridge Rd. for a little interval / speed training. Run the loop thru Carrington at a fellowship pace, but stop at each side street (7 total). Run the side street at 80-90% AYG, then recover mosey (note that TL and Brady’s recover pace is the same as YHC’s AYG) back to the main loop and perform the called exercise:
Line up single file for the ceremonial Indian Run back to the school.
Moleskin:
The numbers at FT are steadily climbing as is the effort and performance of the PAX. The suck is contagious. The PAX is sticking together through these longer runs more and more – a testament to the hard work being put in each week. The only real separation issue was in the IR, which falls on YHC for attempting a single file IR with 18. Spackler suggested stopping for burpees to close the gap, but Chelms nixed that. Glad to have Bushwood out as a site FNG, nice work out there. The final tally was 5.8mi – not quite enough to take us south of the border, but it felt close enough. Thanks to Haze and TL for the opportunity to lead, and to Chelms for the take out.
Announcements: F3 Golf Sign-ups, Brain Cancer 5k/10k at Marshall Park, HDHH at Ballantyne Mellow Mushroom for Nicaragua Bridge Project. Check website and twitter for details.