17 men chose to forego BRR prep or merkin mania and take on the skunk. Our plan was simple – go hard, carry KBs, burn hair.
Warm Up
– SSH
– Imperial walkers
– Good mornings
– 10 two-handed swings
– 40 burpees on your own
Farmer Carries
– Break up into teams of 3, bring 2 KBs
– Partner #1: farmer carry 2 KBs in big loop around church
– Partners #2 & #3: 10 merkins, chase, switch
Hairburners near the stairs in parking lot
– Partner #1: hairburners
– Partner #2: two-handed swings
– Partner #3: LBCs
– Rotate through six stations of plates
Hill Suicides at bottom of parking lot
– Group 1: suicide runs to 1st curb and back, 2nd curb and back and road and back
– Group 2: KB snatches (round 1), goblet squat and press (round 2), curls/triceps (round 3)
Finish Up
– Groups of 3 take plates back to parking lot: KB farmer carries, hairburners, 10 merkins, rotate between members
Great work out there today. Loved the cool weather and chatter. 40 burpees for 40 years, feeling much better than when I was 30 thanks to F3. Hoping that I am still killing it when I’m 50 like Sussudio (although I can’t keep up with him now)! Thanks to Crabcakes for getting the plates delivered. There were some moans when we finished the farmer’s carry to find the plates waiting in the parking lot. Hairburners are tough to beat! Looking forward to having the BRR crew back in 2 weeks.
– Harley
8 men of Area 51 dusted off the weekend with a dose of The Matrix. It was a nice cool August morning. Starting to feel like football season, so lets get some work done.
Mosey out and around track to basketball goals with some high knees, butt kickers, shuffles, backwards runs, etc between the light posts.
COP:
IW x 25 IC
Squats x15 IC
Single Romanian Dead Lift – 10xR, 10xL OYO and repeat. This should lengthen and strengthen the hammy’s that so many have been grumbling about recently.
Flutter Kicks x 25 IC
The Thingamajig:
Run around back of school, almost pitch black out there. Apparently CMS forgot to turn some lights on for the first day of school. Either way, there was just enough light from the parking lot to illuminate the stumps.
Single leg step ups on stumps with a backward lunge at the bottom x 15 each leg. Then run out about 50 yards and back. Plank-o-rama when done. Repeat.
Mosey to playground.
Everyone grab a bar and dead hang for as long as possible. (Feet off ground, arms fully extended)
10 pull-ups, 20 derkins, 30 dips and repeat.
In parking lot
Run to next island and back. Once back do 10 LBC’s. Repeat several times with 20, 30, 40, and 50 LBC’s. Plank when done.
Same thing but 20, 30, and 40 flutter kicks after each lap. Glute bridge when done.
Coal Miner’s Daughter reports we have 90 seconds left. Time for 15 Burpee’s OYO.
Wrap it up.
Moleskine:
After Saturday’s half mile-ish of farmer’s carry YHC looked into improving grip strength, because my forearms were smoked. In lieu of KB’s or other weights the dead hang is a great way to get it. O’Tannenbaum tried to question the Q’s reason for this, but after about a minute of hanging there, I think he got the idea. Not sure who stayed on longest, either Byron or Lobster Roll. Either way, good work and great way to give the lungs a 10 count while keeping the work going.
A couple of site FNG’s including Byron, Holy Hitman, and Gumbo I think. Byron skipped the trek out to Diamond Head to join us in the south. He mentioned we were much quieter, but I think he got his money’s worth on the work.
Thanks to O’T for the send off.
-Alf
Announcements:
Look for convergence’s on Labor day and the first Fri/Sat in September while the BRR crew is rolling through the mountains.
Looking for workout Q’s at The Matrix – hit me up if you can pick up a Monday
Swift will launch at 0515 on Tuesday from the Vine Restaurant at the Ballantyne AO.
This week will be one last opportunity to Prep for the BRR hill effect. We will NOT just be running up and down the same hill over and over, so come on out and have some fun (and pain probably). Assuming no failure of the New Alarm clock, see you in the Gloom!
9 men chose chest over quads, biceps over calves, and brawn over speed today by entering the Foxhole. With all the #BRR prep going on these days, it was time for a good old fashioned upper body assault. Target achieved.
Here’s The Thang:
Jog around parking lot to shake off the late August chill
Warm-up COP in front of school
– SSH x 30
– Front lunges x 5 each leg
– IW x 25
– Side lunges x 5 each leg
– Merkins x 20
– Mountain Climbers x 20
– Back lunges x 5 each leg
LBJ w/ KB to parking lot by the fields
– 2 arm swing x 10
– 1 arm clean x 5 per side
– 1 arm high pulls x 5 per side
– Peter parker Merkins (one hand on bell) x 5 per side
– 2 arm swing x 20
– 1 arm clean x 10 per side
– 1 arm high pulls x 10 per side
– Peter parker Merkins (one hand on bell) x 10 per side
– 2 arm swing x 30
– 1 arm clean x 15 per side
– 1 arm high pulls x 15 per side
– Peter parker Merkins (one hand on bell) x 15 per side (actually forgotten in the lot and later inserted after the farmer carry)
Partner up (KB size matters) for partner farmer carry / catch me if you can
– Partner 1 run with both bells, Partner 2 hand release merkins x5 and catch partner
– head up to field and around field stopping on near side line
On field keep 2 bells
– Partner 1 jackknife with KB, Partner 2 caraoka half way and jog out the rest, caraoka half way back and jog out rest
– Partner 1 Russian Twist, Partner 2 run to other side and back
– Partner 1 Flutter with KB press, Partner 2 run to other side and back
Mosey back to parking lot
– Oh there is still time… 5 burpees on your own
COT
Ye Moleskin:
– There were a bunch of beasts out in the gloom this morning. The mumblechatter was at a minimum because these guys came to do work. However, YHC could count on the #baldbrother (Market Timer) for a bit of chatter to keep things light (something was needed ’cause those bells were heavy).
– Welcome to relative newcomers Gyminee, Free Clinic, and Icky Shuffle. YHC has unfortunately had spotty attendance the last few months, but it is great to have a new set of regulars out in the gloom. Keep on killing it out there brothers! I look forward to getting to know you better in the coming weeks.
– Cotters to Philmont who is just one week out from his expedition through his namesake local. Awesome accomplishment and it is good to have you back in the gloom! Cotters also to Wingman who is fresh off vacation and living the good life. That burn is the welcome back gift from us to you. You’re welcome.
– A special cotters to Rip Curl who is just back from Saudi Arabia. It is not likely there was much surfing to be had, but it seems like it was quite an experience. Welcome back to the cool, sandless gloom.
– Thanks brothers for the opportunity to lead. I am always grateful to have this group to workout alongside.
Announcements:
– Next Monday is Labor Day. Foxhole is on regular hours (we are just obstinant like that) but the rest of Area 51 will be converging (somewhere). More info to come in the next days.
– September 20 there is a 5k/10k/1-mile fun run in Ballantyne to benefit the Isabella Santos Foundation. F3 will be leading the warmup for the kids prior to the 1-mile fun run. Email jlevins9@hotmail.com if you are interested in joining us. http://www.isabellasantosfoundation.com/5k-race-fun-run/
Wiggler: Back to School Hours – 5:30 am this Tuesday – Cordner of Foxcroft and Rothwood. Back to school pace…
21 students, including one newly enrolled FNG met in the gloom of South Charlotte Middle School for the Base Camp “Back to School Special”.
This is how things went down:
First Call 20 Side Shuffle Hop. Wait, that’s not what they are called. Yep, they noticed, they are commenting, they are laughing this is starting off a lot like my 6th grade year. Abandon the name, perform flawless cadence and recover.
Second call: Merkins, Civilian count. I call down you count on the way up. Going up to 20, but at 17 the thought occurs to me, wait how do you tell them when you are done with a civilian count. Well the answer is you just tell them, but I decide for a nice long pause after 19. I think they get the point. Oh no, they are laughing again, but I am pretty sure they are laughing with me, I am pretty sure they will elect me class president. Nope, they are laughing at me, 6th grade flashback again. It could have been my imagination, but I think I immediately broke out with pimples and I could have sworn I was wearing braces and headgear.
Finish the warm up strong with 20 IW’s. Focus, look down the whole time, don’t make eye contact with any jocks, if I screw this one up I could be facing a wedgie. Whew, finished without failure or ridicule.
Bell rings, Warm up finished, on to the next period.
Mosey past the bathrooms and grab a rock from beside the stairs. It’s time for a field trip. Run through parking lot making a left onto Strawberry. Bus Stop, put on flashers, Pause in the street and do 25 curls. When I look up I wonder if I am seeing things, it appears some of the other men have turned into the 6th grade versions of themselves, Big top is still 6’4’’ but only weighs 145 pounds, and he is carrying a boulder! Shake it off, Let’s run again.
Run to the childcare parking lot for another Bus Stop, circle up, flutter while pressing the rock x 25. By this time all men have transformed into the 6th grade versions of themselves. Voices were cracking, rocks seemed even heavier, And we’re off.
21 6th grade boys, toting rocks, crossing the street here comes a car, but hey we’re 6th grade boys, we are invincible. Cross in front of the car loping like lanky antelopes. Make a right on 51 and spread out on the hill.
7’s on the hill. Curls with rock at bottom of hill, drop rock, Jump squats at top of hill.
Plankorama led by Geraldo. One of his calls was Right hand back pocket, which I was thankful for because it allowed me to check for my lunch money. It’s missing. Who did it? Steinbrenner? I bet it was him. He thinks he is so cool. I am going to call him out and meet him in the parking lot after 8th period.
Repeato, Hill 7’s again with, Triceps at bottom and Merkins at top.
Plankorama
Once everyone is done, run back and return the rocks. No one is allowed to roam the halls alone, so run with a buddy and once you drop yours off run back and bring in the 6.
Circle up in the parking lot around the mysterious card table that was set up before most arrived. It’s go time, Steinbrenner stole my lunch money and there must be vindication. This means war…war inspired by Jimmy Fallon. Two guys step up to the table. Each has a deck of cards and there is a cup of water in the middle of the table. On three, each guy flips a card over, guy with the highest card grabs the cup and throws it in the other guy’s face. Then we all run to the light post and do an exercise with the number of reps on the winning card. At this point my 6th grade self is wondering…Will they do it? Do they like me? Will I forever be a social outcast? I step up with Insomniac. I win with a face card, Insomniac gets soaked, to the light post for 15 Merkins. We did this many times, maybe 1-2 were too cool for school (Refusnik). Here is what I can remember.
Merkins
LBC’s
Squats
Burpees
Mountain climbers
Dolly
Merkins
Rosalita
Last round, winner had an ace. YHC call is 21 Burpees, and 5 Burpees in the thought occurs, this is Base Camp, We are 6th grade boys, I wonder if this is too much, I wonder if guys are falling out, I think I saw one of the boys shell shocked crawling across the parking lot and another laying still, he was either playing possum or was actually dead, better call an audible. Sub Merkins for last 10 Burpees.
When finished go grab some wall.
30 seconds in the people’s chair.
Next 1 min in the people’s chair. Well… it was intended to be 1 min on. But one rowdy student (Strange Brew) tried to take over the classroom, made many suggestions, he was assigned a 10 count, which was much more like a 40 count.
Plank it up. YHC thinks…Is it right hand high or right arm high, combine the two for a new vocab word, Right Harm high. Thanks for calling me out Geraldo. No time for more war.
Back to the wall for 1 min with arms out front.
Then we ended the school day with a fire drill. Circle up, shoulder to shoulder in the plank position for Ring of Fire. One guy gets up runs around circle, when he gets back the next guy goes. Half way through we realize that school is almost over, so we start sending them like Noah did, 2×2. Finished right on time. Nailed it. COT.
After Strange Brew’s strong prayer to take us out, including prayers for all the kids going back to school, 21 6th grade boys climbed behind the wheel and dispersed throughout Charlotte.
Moleskine:
-Most of the chatter seemed to be coming from Passport and Strange Brew. Thanks for the laughs for my first full Q!
-Thanks to all the guys for playing along with the “War” and special thanks to those who got doused with cups of water. That was inspired by Jimmy Fallon, you can view the original here. https://www.youtube.com/watch?v=zI2EfnJAr1E
-I am pretty sure Spinner got a nasal rinse on his War loss.
-Steinbrenner was showing some wheels on the way back with the rock.
-FNG Tim Key, named Big Tuna because he likes deep sea fishing and I like the Office.
Strong work out there today guys. Until next time.
`
Just when you thought is was safe to post DMZ for a lazy river workout…tha SnoopTown Q blazes back to DMZ territory. Post Monday 0530 to get a Metro-sized beat-down…plenty of upper body exercises to pump up your chest and shoulders. Pax will travel 2.5 – 3miles to get your heart pumping and legs moving. Don’t forget Mary, she will be there too. YHC has several surprises and a hype attitude to keep it real…nasty! Barkin’ and growlin’ is appreciated from all you stuDDawgs…so bring it!
Snoop
So some of you woke up this morning and went to Outland for I am sure a great VQ roller coaster ride. Some of you went to the Rock, hoping a plan would come together. Still other’s went to A51 and chased Frasier around like he was the bunny and you were a grey hound (here’s a tip: the bunny always wins). A solid group forgot it was Saturday and woke up early to hit Stonehenge. Fireman Ed was afraid I would spill beer on him, so he took a posse out to Ascent. Finally, 5 guys who felt guilty because they ask Haze to do their taxes for free, joined him at Day Zero for the following workout (certainly written on poster board, and not actually led by a person): Lift up the sand bag, run, put down sand bag. Then do endless calf raises because it might make us taller. And let’s not discuss the fartsackers and last minute vacationers who didn’t make it out…
Finally, 9 men rose up for the Mud Run Style Training. You’ll regret you missed it come October 4. Here’s how it went down:
So remember back in 1987 when Tommy Lee’s upside down drum solo (see 4:00 mins in and a bit dicey on the language) was the most awesome thing you ever thought possible. Yeah, well we just went well past that at Olympus this morning.
The Thang:
A little warm up with SSH, IW, and 50 KB swings on your own. On the SSH don’t drop your hands below the shoulders before going back up to isolate the shoulders a bit more.
Partner up for CMIYC Farmer’s Carry with 10 Merkins before the chase. Take it all the way to thoe top of Mt. Olympus. Leave them there. Run down Mt. Olympus and off onto the neighborhood trail and follow it to the park. On the way there we did some burpees, weaves under the split rail fence, plank walked across 2 bridges and did squats, lunges, & jump squats while we waited for the six.
At the park 4 groups, incline merkins, dips, donkey kicks, and up and over the monkey bars. No not across them, up and over the middle, mud run style.
Similar work on the return to the base of Mt. Olympus with a little off trail hops down and over the creek.
AYG up Mt. Olympus and back to the Bells. CMIYC back to Elizabeth Ln with 10 squats before the chase.
Back at the parking lot for 4 stations. 88lb KB dead lift and carry, medicine ball bounce, fire hose drag, an 200 meter sprint. Stay with partner and partner does KB exercise, Merkins, or planks while waiting.
Time for a little Mary: 20 Greg Louganis on your own and some glute bridges.
Moleskine:
YHC had a great time this morning leading such a fine group of men. It was a fun workout and there is probably another hour of work left on the weinke. I’ll pull it out again a few weeks prior to Mud Run if The Hoff and Gullah will have me. I’ll also give everyone who’s jealous they missed it a little more heads up so they can plan appropriately
Everyone killed it out there today, but the DFQ award goes to Ickey Shuffle. After the 2nd way too long farmer’s carry the leaders dropped the bells back at the base and went back to pick up the six, still 150 yards out we offered to help. Ickey Shuffle says “I got this.” Perfect attitude brother.
Byron provided the toys for today – gracias.
Tackling Dummy with the send off – many thanks.
Announcements:
Look for convergences the next two weekends due to Labor Day and BRR.
Driver’s and alternate runners wanted for BRR – talk to Baracus
Harley turns 40 on Sunday. He’s got a lot of burpees coming in 2 weeks.
As some of you know I’ve been waging a war on fat and the fat man has been disappearing slowly but surely. As I approached the 40 lb. weight loss mark, I told a few guys at Outland I wanted to Q after I reached 40.
With my first GORUCK Light a few weeks ago, last week’s 1 year anniversary of Outland’s launch, my virgin Q had to be pushed off a bit. Still, 40 was a nice round number and I borrowed and modified a workout of Dora’s from 2013 that involved lots of 40’s.
Run to shovel flag
40 IW
30 Squats
20 SSH
10 Parker Peters (in honor of the hilarity from Zip’s Q last week)
10 LBC
20 Carolina Dry Dock
30 LBC (what again?)
40 Squats (where did this Q come from?)
Run to buses
Time to climb and descend the ladder. This will all add up to 40 of each exercise.
Ladder: 2,4,6,8,8,6,4,2 (One round of each exercise then move up/down the ladder)
Dips
Merkins
Step Ups
Squat/Hold/Jump or Star Jumps
Next up
40 Second People’s Chair
Run the school buses (about 1/3 way down the row of buses)
40 Second People’s Chair with air presses
Run the school buses (about ½ way down the row)
At this point I handed the reigns over to Horse Head. Thanks Horse for the 44 LBC’s or whatever they were at the end in my honor (44 lbs. down as of today). I was smoked at that point, no idea what we did by the end.
Just a quick thanks too all the men of F3 and the founders. Been an amazing 5 months in F3, can’t wait to see myself after a full year. DT Out!
Horsehead Q (for posterity, not that anyone cares)
Long, dysfunctional, Double Applesauce run to the practice field. More of a group mosey/weave thing with an eclectic vibe to it.
Various Ark Loader events – forwards and backwards Bear Crawls and Crab Walks back and forth across the field with mixed in squats and mountain climbers and little recovery. Lots of Lounge Walking going on towards the end, so we stopped that. Also threw in some various runs and sprints for variety. #crowdpleaser
Next event was P1 AMRAP alternating sets of merkins and LBCs while P2 takes a long lap around the baseball field – outside the fence. Flapjack.
Round 2 was P1 alternating sets of burpees and mountain climbers while P2 does the lap. Flapjack.
Running out of time – some LBCs, Planks, and 44 Bicycles to close it out.
Posted by Horsehead on behalf of Drop Thrill