It was a balmy 27 degrees this morning!
27 PAX (1 FNG) stepped out in the cold and quickly began to shred layers as they felt the warmth. The following workout provided the pain:
10 burpees for those who came to the KB preworkout and 15 burpees for those who did not show up till 5.30am.
Quick jog through the woods to Davey park parking lot and circle up for COP
* SSH X 15 (IC)
* Slow Squat X 15 (IC)
* Mountain Climbers X 15 (IC)
The blood was flowing so the work began…
Partner up – Partner one did excercise while partner two ran around parking lot island then flap jack. Here were the excercises…
* Merkins, Diamond Merkins, Decline Merkins
* Jump ups on bench, Calf raises, Jump Squats
* Heels to Heaven, Mason Twist, LBC
* Pull ups, Carolina Dry Dock, Plank 6″
Called an audible for 10 more burpees for those who came to KB pre workout and 15 burpees for those who didnt show till 5.30am.
Jogged back through woods to hill by baseball field – found partner again…
* partner one did merkins at bottom of hill while partner two jogged up hill and did five burpees. Flapjack. Repeat twice.
COT
With Forecast of 15 Degrees it’s Mind over Matter
14 PAX decided to ignore the #Cantorre and post at #F3Anvil. They were rewarded with warmer temps than originally forecast and we quickly warmed up with the following:
Quick jog around the parking lot and circle up for COP
- SSH x 20 (IC)
- IW x 20 (IC)
- Squat x 20 (IC)
- Merkins x 20 (IC)
- Peter Parker x 20 (IC)
- Parker Peter x 20 (IC)
OK, we’ve got the blood flowing so mosey over to the next parking lot for the Stack
- Run 60-70 yards, 5 Burpees
- Run back, 5 Burpees/10 Merkins
- Run 60-70 yards, 5 Burpees/10 Merkins/15 Squats
- Run back, 5 Burpees/10 Merkins/ 15 Squats/20 CDDs
- Run 60-70 yards, 5 Burpees/10 Merkins/15 Squats/20 CDDs
- Run back, 5 Burpees/10 Merkins/ 15 Squats
- Run 60-70 yards, 5 Burpees/10 Merkins
- Run back, 5 Burpees
- Mixed in some plank after each run back to regroup the PAX
Head over to Entrance 4 for some 7s
- Run up the hill, 6 Knee-ups
- Back down the hill, 1 LBC
- Continue with 5/2, 4/3, 3/4, 2/5, 1/6
Jog back up the hill and head over & find a rock
- Round 1 – 5 curls w/ rock, run 25-30 yards & then 10 curls w/ rock, drop rock & run 25-30 yards, back to mid-point & pick up rock for 15 curls w/ rock, run back to start w/ rock
- Round 2 – Push Presses w/ rock
- Round 3 – Goblet squats w/ rock
- Round 4 – Tricep extensions w/ rock
Return your rock and let’s head back to launch point for 6 MOM
- Dolly x 20 (IC), hold’em
- Flutter x 20 (IC), hold’em (SLOW 10 count by Radar)
- Rosalita x 20 (IC), hold’em
- LBC x 25 (IC)
- CCV x 10L (IC)
- CCV x 10R (IC)
COT
Moleskin:
- With forecast of 15 Degree Temps, YHC was not sure how many PAX would decide to post this a.m. Only two cars in parking lot as YHC pulled into Calvary lot at 0520. However, true to form the PAX quickly started arriving as 0530 approached. Another sign of the power of F3 to push PAX to do things they would not have considered otherwise.
- Plan was to keep the PAX moving and get the blood circulating to combat the cold. Hopefully, goal was accomplished.
- Lots of mumble chatter as Radar was asked for a 10 count on the hold’em after round of Flutter. Don’t think it sped him up one bit & may have encouraged him to draw it out a bit longer.
- As always, an honor and pleasure to lead one of these workouts with a great group of men.
Announcements:
- Let Baracus know if you have any interest in participating in Blue Ridge Relay. Gearing interest for Area 51 teams. See weekly e-mail for contact information.
- Sunday morning training runs have started up again for BRR. Meet at Arboretum at 0600.
- 3rd F opportunity immediately after Anvil at Starbucks at Piper Glen. Busch & Skywalker leading PAX through Foundations Study.
SPEARHEAD makes a trip to Grandma’s House
10 rucktarts ventured into the gloom fully loaded to pay their respects to Grandma bearing gifts on she would appreciate. This is how the deal went down.
1/2 Mile Ruck–Pick up telephone pole, 2 man log and 3 smaller logs from the woods. Proceed to ruck to grandmas ( Carmel Rd. Park Football Field). 15 minutes later we were lined up under field goal.
10x 8 count no 6 count body builders
Divide into two teams with LC leading one and YHC the other
Over and Under 120 yrds. to opposite field goal
15x Squat hold and touch side of foot with hand on a 3 count
Bear Crawls 120 yards to opposite field goal with 30 merkins along the way
40x Squats on a 3 count
Ruck back with telephone pole and logs
Tuck logs back in the bushes
100 yd. Sniper drills on football field with 5 merkins when down 30 total
100 yrd. Low crawl or 50yrd low crawl and 50 yd lunges (Pax picked their poison)
COT
Mole Skin
-I made the mistake of suggesting to Mighty Mite that they might want to speed it up on the 2 man log to catch up with the others on the way to Grandma’s House. I think he wanted to take a swing at me. Thankfully, I was out of reach.
-T-claps to Liquor Cycle for helping lead. You guys were more together than we were.
-T-claps to Double Trouble and Sundancer SH_FNGs hope you guys come back out
-T-claps to Mighty Mite and Donkey Kong. They are both in “Heavy” mode. Donkey Kong should have no problems with any time hacks at the Bragg Heavy. We left Grandmas early thinking we might be a little slower getting back but DK pulled away quick with the telephone pole leaving the pax in the dust. I know because I was on the tail end of the TP with no relief in sight. Thanks Check Point for catching up to me and surfing the TP to its resting place.
-T-claps to BTB and Wolfman for 4:15am preruck
-Strong work by a great bunch of guys! It was an honor leading you men. Look forward to doing it again on Friday!
Bagpipe backblast
21 pax showed up for a great start to the day at Bagpipe.
The thang:
Mosey to warm-up parking lot. 25 Side Straddle Hop, 20 Imperial Walkers, 10+9+8+7+6+5+4+3+2+1 merkins with plank in between.
Mosey to wall. 10 durkins, 10 dips, 10 squats. 1 lap around lake. Plankerama led by Mic Check.
15 durkins, 15 dips, 15 squats. Mosey to pull up area. Plankerama while logistical explanation given.
3 stations, 5 exercises. 10 Pull-ups with partner assist. 15 burpees, 20 squats, 20 supine pullups, 20 merkins. Rinse and repeat. Settle down for plankerama with Mic Check. 10 more merkins for good measure.
Mosey to field for Mary.
25 flutter, 25 dolly, 10 merkins. 25 heels to heavens, 25 bicycle, 10 merkins. 25 left side raise, 25 right side raise, 10 merkins. 25 mason twist. Recover.
Mosey back to parking lot for COT.
Moleskin:
– Lugie is 43 today. Happy Birthday.
– Pax given the choice between 1 mile run and Mary. Chose Mary. Wimps.
– Wingman on Q for next week. Bring it!
– Thanks all for a great workout and record turnout this morning.
And it’s OUTTA Here!!!!
8 strong / determined men rose up and entered the chilly, WINDY gloom they call Outland for 9 inning’s of work.
The Thang and here’s how we played:
1st Inning tossed out by Z –
Lets mosey and warm up with a lap around the parking lot and find a spot out of the wind
COP
– SSH x25, Mountain Climber x20, Ski Abs x20, IW x20
2nd Inning, Z’s still in (let’s roll and hit the diamond)
– Bear crawl to 1st base and x20 merkins
– Crab walk from 1st base to 2nd x20 wide armed merkins
– Bear crawl from 2nd to 3rd x20 CDDs
– Crab Walk from 3rd to Home Plate x20 Diamonds
3rd Inning – Zip’s relieved by Double EE
– Lunge Walk to 1st x20 squats
– Reverse Crab Walk from 1st to 2nd x10 burpees
– Lunge Walk from 2nd to 3rd x20 squats
– Reverse Crab Walk from 3rd to Home x10 burpees
In comes Swiss Miss for the 4th Inning and Mosey to the back side of the school for some circuit work.
– 3 Stations
SSH x25, Mountain Climber x20, Ski Abs x20, IW x20
Station (1) x20 step-up knee raises
Station (2) 30 dips
Station (3) 30 seconds peoples chair
4 rounds!!!
5th Inning and in comes the Fireballer Boondock!!!!
3 Rounds of the 20 bus Cheeze WEAVE and catch me if you can!!!!!
We’re middle innings now so we bring Horsehead outta the barn to start the 6th…. and take the HILL.
11’s (sprint to the top ‘O the hill 11 burpees all the way down to 1)
– An audible was called due to time or 02 dep and HH knocked her down to 8.
AHHHHH, the 7th inning stretch and Hairband leads us in chorus for a little Take Me Out To The screeeeech…… He changes the record and leads us in chorus for a little Jack Webb!!!!!!
– x1 merkin followed by x4 airpresss up to 8 X 32
The 8th inning was tough and there was work that still needed to be donw, so YHC taps the right arm and here comes the mad man out of San Fran with the crazy beard “THE LATE SHOW”
Mosey back to the middle school for just a little more circuit work pain….
– Station (1) x20 split lunges (10) on each side x4
– Station (2) x10 supine pull-ups x4
9th Inning and only 2 outs to go for the win so the OG Countertop gets the nod to bring us home!!!
2-3 MOM and it’s GAME OVER and the crowd goes wild……
Skin of Mole:
Great work by all today. YHC and CT had an unconventional idea for today’s workout that I think everyone really enjoyed. The site of Outland is young based on the calendar but the regular attending PAX is not. Therefore, we came up with the idea of a potluck Q scenario and asked all in attendance to lead a segment.
This wasn’t only to challenge their physical state but their leadership and mental state. All are more than physically capable and this not only proved encouragement but proved leadership amongst the ranks. As soon as Double EE took the reigns for inning 3 though, CT and Z were 2nd guessing and wondering if we’d asked more than we bargained for. Lead hard and go hard for 6 minutes or so only to have the PAX follow direction, well the set up definitlely initiated an extremely competetive environment to see who could out do whom when on the mound. Those of us at the plate simply had to eat the energy and servings of downpainment they had to offer. Although hearty, I’ll say that it wasn’t very tasty.
What really wasn’t tasty was the end of the 8th inning where we sent The Late Show to the showers and brought in CT who called a quick mosey only to hear Boondock call out “My daddy’s over there puking, should I go and get him?”…. The Horse w/ Head caught up and explained he needed some water back at his vehicle; however, I’m almost willing to bet anyone that Boondock was spraying out spilled merlot out the back of daddy’s truck back at the house after that comment.
Honestly, GREAT GREAT GREAT work by all today and way to stand up and LEAD!!!
Until next time: “Z” is OUT
Warning Label: Do Not Do This. May Cause Injury or Death
29 PAX showed up for YHC’s effort to keep the Skunkworks pain on 11. We started with the standard burpees OYO but then headed down to the lot for some not-so-standard activities.
COP:
SSH x 21
Squats x 20
8 count body builders. You know 1: Squat, 2: Thrust, 3: Down, 4: Legs Out, 5: Jump, 6: Lunge, 7: Legs In, 8: Do the Hokey Pokey….. Ahh, screw this, let’s move onto the main event. Thanks to Stone Cold for finally yelling Halt. #fail #Qneedsmorepractice
The Thang:
Round 1:
30 one arm high pull (15R/15L)
20 bicep curls
20 Goblet Squats
10 Burpees
AMRAP while PAX rotates, 2 at a time, dragging the tires out and back.
Round 2:
30 Snatch (15R/15L)
20 Clean and Pres (10R/10L)
20 Sumo High Pull
10 Burpees
AMRAP while PAX rotates, 2 at a time, dragging the tires out and back.
Round 3:
30 Renegade Rows (15R/15L)
20 Good Mornings
20 Swings
10 Burpees
AMRAP while PAX rotates, 2 at a time, dragging the tires out and back.
Round 4:
30 Flutter Presses
20 Pullovers
20 Russian twists
10 Burpees
AMRAP while PAX rotates, 2 at a time, flipping the tires. 2 flips out, 2 flips back.
Moleskine:
It isn’t easy to come up with a workout that satisfies the level of pain we’ve come to expect at Skunk Works, without all the running and comments of “I didn’t think this was fast twitch.” So YHC planned no running and thankfully the cold air held off this morning so we didn’t need it.
So those tires are heavy. YHC got the idea with some left over swing set chain and rope I used to make jump ropes for kids. The rope label said “do not use for repelling, or tying down heavy objects. Failure to follow instructions could result in injury or death.” Warnings? Warnings are for other people. Let’s go with it. We dragged them about 10 yards out and back but it felt a lot farther. Good work by the PAX, it wasn’t easy. Everyone got through 2 rounds of drags and a round of flips. As you can see from the photo- the ropes didn’t fair so well. I’ll have to upgrade next time.
It was good to see Joker out there. A long hiatus from Skunk Works. He mentioned what YHC thinks everyone else was feeling: Where were the 10 counts? Sorry, no time for those today.
Announcements
Sign up for the BRR now! Email Baracus, we need more guys out there.
My phone recorder worked about as well as my 8 count body builders. I recalled the names I could. Sorry if I missed you, let me know in the comments if you were there.
Thanks to TR for the send off.
-Alf
at the [place] of brotherhood…
on a day designated to celebrate the life of a great and prophetic man, 12 PAX showed early and showed out to celebrate in our unique fashion. With a guest appearance from Stagecoach, YHC felt the need to make sure he felt a little burn… plus the men of Basecamp and it went down like this!
The Thang:
After a quick demo, the VSF lead off to the far softball field for a circle up COP…
7x Burpees OYO -> Mtn Climber → 6x Burpees OYO -> Imperial walker →
5x Burpees OYO –> SSH → 4x Burpees OYO – merkin →
3x Burpees OYO – Carolina dry dock → 2x Burpees OYO – squats → 1x Burpee OYO
MOSEY TO BLEACHERS
Divide into 3 Groups
⇒ 20 dips -> 20 incline pushups -> 20 LBCS
⇒ RINSE REPEAT for 7 mins
PLANK-o-rama then, back at it.
⇒ 20 suppine pullups -> 20 CDD -> 20 Squats
⇒ RINSE REPEAT 3x
PLANK O RAMA
MOSEY TO THE TRACK with some Lung Walk -> Rail Walks -> Lung Walk
Divide into Partners
DASHES TO 60
-> P1 -100 Meter REGULAR Dash & Back, P2 CDD Start, flapjack
-> P1 -100 Meter BACKWARDS Dash & Back, P2 LBC Start, flapjack
-> P1 -100 Meter KAROKE Dash & Back, P2 Lunges Start, flapjack
SLED AND ANCHOR
-> Push/Sled: P1 down, p2 back
-> Pull/Anchor: P1 down, p2 back
Mosey to the Wall → for a lot of timed sitting’!
Moleskin:
– After a brief recap with a few faithful, its evident how strong the men of BC have become. Many are visably different in appearance (thats once and all), but more importantly, in their physical strength and endurance. AYE men!
– Should not be ignored that YHC believes that he caught a glimpse of ‘Coach (FNG Basecamp) at least once catching his breath… maybe it was the due and slight mist in the air, but I believe he enjoyed it!
– Our favorite BC WD, Robin Hood, is looking incredibly strong these days! And his smile, and that of many others, at the end of every post, affirms YHC’s belief that this movement is real!
-Welcome Uncle Buck!
YHC was a bit overwhelmed to look around, on this special day, and realize that ~50 years ago, the likelihood of YHC, a man of color, leading 11 PAX of other decent/ethnicities through an hour of encouragement and activity would have been NIL! And, therefore, the vision proclaimed in our nation’s capital 50 years and some odd months ago, is being realized day-by-day. YHC is proud to call each PAX of F3 a brother! Plea made to continue to encourage those that look like us, and those who don’t, to join this fine organization and build better men.
Announcements:
Blue Ridge Relay sign-ups going on now. Contact Baracus to sign up or with questions.
Young Life 5K coming to the Charlotte Motor Speedway soon. Info coming to the newsletter.
Others, please hit the comments…
Until we meet again.
Wiggler: “Tired of the same old you?”
“Tired of the same old you? Tired of being out of shape and out of luck with the opposite sex? Tired of being overweight and under-attractive? I’m here to tell you that you don’t have to be stuck with what ya got.”
Come be less overweight and under-attractive by doing the Wiggler. See you out there tomorrow! 5:30 am – corner of Foxcroft and Rothwood. Post-holiday hiatus pace…
** White Goodman: Owner, Operator, and Founder of Globo Gym America Corp, Dodgeball: A True Underdog Story
Attack of the Beards
15 men gathered at McKee Road Elementary School.
The Thang
Warmup run around the school. End in field inside the mini-track.
COP
– SSH x30
– Merkins x20
– Squats x20
– Merkins x10
– Mountain Climbers x20
11s across the track infield with CCDs and Jump Squats
Bear crawl across infield, run back across infield. Repeato.
Mosey to backyard playground
Circuit work: 10 pull-ups, 20 step-ups, 15 CCDs. Repeat x3.
Mosey to wall for people’s chair with 40 air presses (in cadence).
Field Work [each below had merkins or burpees mixed in]
-Backpedal X 2
-Karaoke X 2
-50% run X 2
-All out X 2
Circuit Work [3 cycles]
-Pull Ups X 10
-Dips X 20
-Squats X 20
Core Work – LBCs, Flutter, Dolly
Merkin Combo – Incline / Decline
Moleskin
-It was a great morning for a workout. Not much ocurred out of tha ordinary, but 15 men left a little stronger.
-While Scooter Time is the nicest man you will ever meet out of the gloom, he takes on a different persona while working out… only speaking if spoken to, and even then, just a one or two word response. And speaking of Scooter Time, he may have been wearing the largest gloves ever seen at an F3 workout… resembling Wreck-It Ralph or The Thing.
-Donkey Kong and Young Love were wearing well groomed beards. Donkey Kong – allegedly – can grow a full beard overnight, so there must be some significant sculpting involved in keeping such a manicured look. Tool Time opted for a more rugged, mountain man look… insprired – possibly – by Dora??
You don’t touch another man’s leopard print headband.
COP
SSH x 30
Squats x 20
Imperial Walker x 15
Peter Parker Merkins x 15
Mountain Climbers x 20
Little baby jog to parking lot:
20 2-hand swings, sprint, 10 merkins, sprint back for 20 2-hand swings
10 plank rows left, sprint, 10 squats, sprint back for 10 plank rows left
10 plank rows right, sprint, 10 squats, sprint back for 10 plank rows right
15 1-hand swings left, sprint, 10 merkins, sprint back for 15 1-hand swings left
15 1-hand swings right, sprint, 10 merkins, sprint back for 15 1-hand swings right
Lunge walk w/ KB
4 corners:
100 yd sprint w/ KB, 20 mountain climbers
25 yd sprint w/ KB, 10 wide-arm merkins
100 yd sprint w/ KB, 10 diamond merkins
25 yd sprint w/ KB, 10 merkins
Field for pax choice Mary
Dolly w/ KB press x 15
LBC w/ KB x 20
Bicycle x 20
Flutter w/ KB press x 20
Dying cockroach w/ KB, 10 each hand
Hamburger Hill:
10 upright KB rows, up hill for 5 burpees, down hill for 10 upright KB rows
10 goblet squats, up hill for 5 burpees, down hill for 10 goblet squats
10 KB overhead press, up hill for 5 burpees, down hill for 10 KB overhead press
10 1-hand overhead press left, up hill for 10 merkins, down hill for 10 1-hand overhead press left
10 1-hand overhead press right, up hill for 10 merkins, down hill for 10 1-hand overhead press right
Up hill w/ KB, 20 dead lifts
People Chair @ the school
Hold w/ KB for 30 seconds
KB overhead for 30 seconds
Mosey back to home*
(* except Frehley)
Moleskin
We warmed up quick once we hit the parking lot; Loogie & Frehley shed the outer layer, with
Frehley delicately laying his prized Clemson sweatshirt (circa 1986) on the curb. As we wrapped
up, an ambitious Parks & Rec crewmember was driving through for his morning rounds and located
said clothing and seemed to toss it in the back of his truck. FC breaks into extra credit sprint w/ KB
after the bell rings to retrieve his heirloom. It even took a near sacrificial dive in front of the moving vehicle to get this guy to stop; he obviously knew he had some valuable material in his possession.
While it was dark and quite a good distance away, the pax seemed to concur that FC was about to
pull a full carjacking, KB locked and loaded. Luckily, the sweatshirt was recovered along with Loogie’s gear without incident. Had it been Frehley’s famed leopard print headband surely there
would have been a brawl, for it is known to be his most valuable possession.
Besides that, we did some exercises and stuff. Then went to Dunkin Donuts for the rare Monday coffeeteria.
Shout out to Foxhole regular and brother The Worm, recovering from recent injury at Rebel Yell. Get
better soon.
Announcements
Last day to order A51 long sleeve race jersey; link in weekly e-mail.
BRR team sign ups, contact Baracus with your level of commitment and running ability.
Haggis is headlocking for a 50k (which he claims is easier than a marathon, although longer and in the woods) so sign up now. And don’t question Haggis’ claims.
MT