Posted by Baracus on behalf of Chowda:
13 showed up to take the gloves off at the charge today.
The Thang
Mosey around upper lot, mix in some backward run and karaoke. Jog down to the track for a 1/2 lap and circle up for COP. SSH x25, MCx20, IWx20.
15 rounds of Merkins and LBCs
Start with 15 Merkins in cadence, and 15 LBCs in cadence, repeat 14ct, 13ct, etc down to 1ct (240 total). Break for a lap after 13,10,7.
Mosey to wall for people’s chair+air pressure+BTW.
Mosey to field for segments. Break field into 6 segments, jog 1 sprint 1, jog 1, sprint 2, jog 1 sprint 3, jog 1 sprint 4 (audible).
Circle up for Mary go round, each of the pax calls an exercise and bear crawls around the circle.
Mosey to parking lot, AYG to gate, COT
Moleskin:
Nice work men, YHC almost spilled Merlot after 3rd rd of Merkins #hairball. Good work on the Mary go round, my personal favorites- figure 8, diamonds, burpees. Welcome to Hoghouse, our FNG lawyer from Pink Hill. Hope to see you back out there soon!
Thanks to Tesla for taking us out in prayer
Spring is here so Screech and 21 other men came to The Maul to get a dose of merkins.
Warm Up
20 x SSH
20 x IW
The Thang
Jog behind shopping center
Speed Bump 1- 10 merkins
speed bump 2- 10 diamond merkins
SB 3- 10 wide arm merkins
SB 4- 10 merkins
SB 5- 10 diamond
SB 6- 10 wide arm
Jog over to fountains by the new opening soon Chipotle.
Partner up (partner 1 lap around building, partner 2 exercise, flap jack)
set 1 -combined 100 merkins
set 2- incline merkins as many as you can until partner gets back
set 3- diamond merkins as many as you can
set 4- derkinsrun as many as you can
had to cut the fun short due to being in the way of Stonecrest maintenance crew needing to do some work
Ran back over to behind shopping center to complete set above
set 5- wide arm merkin as many as you can
ran back towards parking lot repeating speed bump merkin routine above
ran back to parking lot for mary
20 x crunch
20 x lbc
20 x toe tap crunch
20 x side crunch right
20 x side crunch left
20 x bicycle led by Puppy Love
1 minute of merkins and that was all
Great workout by all today, I left a name off the list due to technical errors on the record so if anyone knows who I left off please let me know.
Announcements Dolphin said something about a race coming up, and said just sign up when announced
Always a pleasure to lead so thanks for the opportunity
Chippy
Spackler, Freedom, Uncle Leo, Callaway, Joker, Header, Back Office, Floorslapper, The Mouth, Gummy, Susudio, Skywalker, Lazy Boy, Busch, Franks, Madison, Pudding Pop, Uncle Si, Huggy Bear, Marge, Good Hands, Prohibition, Strange Brew,
COP
25 SSH – Cad – Rapid
20 MC – Cad – Not so rapid
20 IW – Cad
20 Merkins OYO
The thizang
Mosey from AO to Davie park – Run to the back parking lot
Partner work – First partner jogs up to the 6th light and back while the other partner does Merkins – 150 flap jack and make sure both partners do 2 laps
Round 2 – One partner runs and other partner squats flap jack. Make sure both do two laps
Mosey to the playground.
30 dips
20 pull ups
15 derkins
Mosey back to AO via Indian Run. Two groups because of the size
Mary – stuff
COP
Moleskin
Okay. So YHC was a little tired at the onset of this and wasn’t operating at full capacity. Don’t worry the pax were angry and held nothing back. #humbling. The Mouth kept up appearances with his name by questioning me right at the beginning. Gummy also got a little uppity on the run and with his injury. In full disclosure I did tweet the night before on THE TWITTER about the fact that we would be running.
Jogged to David park was a pretty strong clip. Pax got a little separated but we circled up with a little plankorama.
We ended up covering about 3 miles during the 45 min so that was a good part. We all needed to lay some miles down so that was good.
The indian run back was a little tiring for YHC. When I mentioned to Busch that I was going to “get the 6” that opened up a ton of talking from many people Busch Spackler and several others enjoyed that.
This week at Devil’s Turn we will resurrect a pyramid scheme (not Madoff style) last visited back in January. Read below for the various difficulties (pills) that may be selected. It’s a good workout and may just have you reaching for the pain pills later.
We will launch from the 4 Mile Creek Greenway parking area http://goo.gl/maps/Whecl at the corner of Rea & Bevington Place on Thursday morning at 0515. There are 4, 6, and 7+ mile options available. YHC will bring the chalk to mark the way. See below for the options:
1) Standard Blue Pill (4 miles) – Run 0.75 mile apartment loop, out to Piper Glen, run the Old Course loop and back to lot (perhaps with a little makeup distance down Bevington Place). All this done at a comfortable pace.
2) Aggressive Blue Pill (4 miles) – Do all the above, but instead of a consistent pace, run 1.5 mile at “easy” pace, 1.5 miles at “marathon” pace, and 1 mile at “easy” pace.
3) Red Pill (6+ miles) – Run 1 mile at “easy” pace building to 2 mile at “marathon” pace, 1 mile at “threshold” pace, 1 mile at “marathon” pace, then cool down with 1 to 2 miles at “easy” pace.
Find your applicable paces at the following link: http://runsmartproject.com/calculator
The Piper Glen Hill Routes (both 4 and 6 mile) can be found in the original post here: http://f3nation.com/2014/06/18/devils-turn-preblast-time-to-hit-the-hills/
Twenty four non-twitter reading refuseniks posted, including a 37 year old Cabin Boy and a 30-something year old Safety Patrol. So just leave the KBs for another time and move ’em on out.
WARM UP
SNACK SHACK LOOPS
Exercises:
Mosey to parking lot for suicides to finish it off.
COT
MOLESKINE
My agent (me) says it’s The Charge next week, the 5th of 9 Qs in 8 weeks, which my publicist (also me) has called the Summer Kickoff Tour. Grillin’ season is upon us….smells like some TR-B-Q.
Get a plate full next week.
7 Pax took on the beast at Dromedary.
The Thang
Moleskin
The scientific name of the dromedary is Camelus dromedarius, which could be based on the Greek δρομὰς κάμηλος (dromas kamelos), meaning ‘running camel.
We did some running today. However, the running was probably the best part of it. Lots of Larry Birds out there. They are fast out here in Waxhaw. Ice 9 tried to mess up YHCs cadence count during COP but I wasn’t to be waivered. I think in the process of trying to confuse me he ended up just confusing himself. Thanks to Brat for keeping the count pure. Once the beast started it quieted down with the exception of moans and growls. Pretty sure Dasher gave birth out there. Thanks for letting me lead.
Announcements
Golf and New 3rd F in Ballantine of Tuesdays
20 men decided it would be in their best interest to swing a little iron and run some hills rather than to stay asleep an extra hour. It was the right choice!
The pax was disclaimed and off we went as the banged-up timex ironman watch struck 5:30.
Here’s what we did in the allotted 45 minutes.
20 Merkins on your Bell
Circle up in the Lot For COP
SSHx20 IC – 20 swings OYO
IW x20 IC – 10 Cleans Each Arm
Merkinsx20 IC – 10 Snatches Each Arm
Wide Arm Merkins x15 IC
Rack em and mosey to lower lot. Right Arm UP – Left Arm Up flatpjack along the way to Grassy Knoll
Turn and Face the hill for a Hill 10x20x30 Ladder consisting of the following exercises:
Hill Ladder: 10x20x30
Grab Some Hill for a Swing Ladder
10 swings – Run the hill
20 swings – Run the Hill
30 Swings – Run the hill
Same with Goblet Squat
Same with Two Handed Press
Plankarama between sets to allow the pax to finish. Some LBC’s thrown in for good measure.
Stay where you are and partner up with someone with Like Bell for Double Bell Work.
P1 on the Bells
P2 20 hand release Merkins will be the timer (audibled to regular merkins for exercises 2 and 3)
Exercises Performed: By 3 round Each
Double Clean- (Did a lap around the parking lot before the Snatches to shake out the dead forearms)
Double Snatch
Double Swing
Rack em and mosey back to lot for Namarama
Announcements – Due to construction Kevlar will converge with Joust at Charlotte Christian Beginning this week. Skunkworks will continue to meet at Covenant Day, but in a different parking lot- see twitter for updates.
Thank you Sussudio for taking us out this morning. Your words were spot on.
Moleskine: Spring conditions such as they were this morning are simply tough to beat. Why would anyone workout inside? A great group of men were ready to go at 5:30, so thats just what we did. Jumped right in with 20 merkins on your bells to the blood flowing and the lactic acid built up. Not a ton of chatter out there this morning, seemed as though it was business as usual at Skunkworks with everyone rolling up thier sleeves and putting in work. Brown even removed his sleeves at some point during the warm up. For those who were experiencing double bell exercises for the first time, they suck the life out of you after a few reps and require full commitment. Worth it in the end though, they will make your single bell feel so much lighter. From what I could tell everyone was pushing themselves pretty hard on the hill runs and bell work. Great encouragement out there this morning as well. Hope everyone got thier moneys worth.
36 men made a wise choice this morning for something a little different. After barely completing the Battlefrog Saturday I vowed not to do anything with Madame again. This was before we drank a few IPA’s post race. “Hey Bean feel like joining me Q a gear workout Tuesday”, Ok I am in!! MT emails game plan and we meet at 5am to unload or loot! Drive back to the AO to meet the Pax and a short Mosey back to the pain stations:
COP:
SS X 20
IW X 15
Merkins x 10
MC X 10
MT takes the lead: count off 1 thru 6, 6 stations for the following station workout, keep rotating when finished,no rest:
Station #1 Tire Flipping: Flip tire 5 times (modified to 3 after back up) each other member performs merkins until his turn, 30 yards back and forth.
Station #2 30lb Sand Bag Carry: Carry bag 30 yards, 20 triceps extensions, back 30 yards 20 curls.
Station #3 Kettle Bells: Lots of swings, Mic Check was in a zone!!
Station #4 Cement Block Carry: 30 yards 20 squats, 30 yards back alternate merkins on block x20
Station #5 Hair Burners: No fun, 30 yards up the hill turn around and 30 yards back.
Station #6 Lap Run: run lap of parking lot.
Solid work but no rest, count off 1 thru 4 an old fashioned game of tug-o war, will not go into too much detail other than to say team #3 won!
Bean decided to call sprints and the following happened:
Round 1: 50 yard sprint.
Round 2: 5 Burpees 50 yard sprint.
Round 3: 10 Merkins 50 yard sprint
Round 4: Seated position call go 50 yard sprint.
Round 5: 10 LBC 50 yard sprint.
Moleskin: Great effort from everyone today, good to see recent FNG’s Balky & Paper Jam out for the 2nd time, keep coming out men. Thanks to Lex, Loogie & Mic Check for the extra gear. Not sure where MT keeps that tire but I hope we don’t see it again for a while. Nice take out by Hops.
Announcments: MT & Patch Adams have sign-ups for CPR classes look out for email. SOB shirts still on sale until the end of April. Goruck light or heavy coming in May see Hoffer or Dora. BOG on the mend which is good news.
All the details you need for 2015 F3 Golf. If you still have questions, hit the comments or email F3Golf@gmail.com
Olde Sycamore Golf Plantation is located at 7500 Olde Sycamore Dr, Mint Hill, NC 28227.
Captain’s choice.
We’ve decided that handicaps are for those who need them. There’s no net winner in the Mud Run or weight classes in street fights. Law of the jungle applies: low gross wins; everyone else loses. For every winner there’s dozens of losers. Odds are you’re one of them.
If it were left solely to your golf Qs, we play rain or shine.
OS is motivated to get us on the course but ultimately they make the final call. Keep an eye on your inbox for an email from F3Golf@gmail.com and the @F3Golf twitter feed.
T-Claps to our main sponsors who make it possible to feed and hydrate the Pax during the tournament.
LUNCH: Skywalker (Jim Fagan) is our lunch sponsor for the second year in a row. If you are looking for a realtor, give Skywalker a shout at jfagan@cchrealtors.com.
DRINKS: Do Re Mi (Karl Doerre) and Van Winkle (Ron Lamberth) tag teamed for the drink sponsorship. Give them a shout for your construction and accounting needs, respectively.
SNACKS: Booty (Spencer Lueders) and Spandex (Basil Lyberg) have generously stepped up, on behalf of 24HoursOfBooty, to sponsor snacks for the second year running. Check them out at www.24HoursofBooty.org and take part in the event or, for the non-bikers, HaywoodStock, on Haywood’s lawn.
Like last year, hole sponsor response was outstanding:
Expo Sponsors will be on site to make you aware of their cause and products:
A big thanks to our Sponsor and Donor Qs, Brown and Prohibition. They’ve come through with some great prize packages, raffle items and give aways.
A truck load of prizes, raffle/auction items and giveaways, some of which include:
Bring your singles for raffle tickets and walk away with some SWAG.
Everyone who submitted a foursome got their requests. There have been a few last minute adjustments to the pairings so we will release the final copy at check in on TH.
Looking forward to seeing you on the course.
F3 Golf Qs,
Bananas, Brown, Prohibition and TR
5 men woke up from the weekend to get the week started.
The Thang:
Circuit Set 1 (5 stations)
Station 1 Heavy Bag
Station 2 mary work with 25 lbs medicine ball
Station 3 Kettlebell exercise of your choice (for the Foxhole guys)
Station 4 throwing combos on punching mits
Station 5 holding punching mits
**2:30 minute round per station with 30 sec rest in between
Lap around lake
Circuit Set 2 (same as 1)
Lap around lake with stops at two buidlings
Building 1 15 x merkins, 10 x dips, 20 x derkins
run to building 2- 25 x LBC, 20 x flutter
jog back to fitness trail
Great workout this morning to all that came. Thankful and grateful leading this group of men.
Chippy