23 men including 1 FNG readied themsleves for a Skunkworks downPAINment and to their delight, they were not dissappointed. No fartsacking here, just a good punishment of pain and fellowship.
Stack em and walk to the church lot for COT
SSH x25 in cadence
IW x25 in cadence
2 handed swing x 25 in cadence; run to church & back
Good mornings x25 in cadence; run to bus & back
R & L shoulder press x10 in cadence; run hill 5 burpees
R &L curls x10 in cadence; Run to trees & back
Goblet squat x 20 in cadence; run hill 5 burpees
LBC with KB x 25; Run hil 5 burpees
Find a partner, farmer chaser. 5 merkins find your partner and switch to upper lot. Leave your KB at one side of the grass lot, lunge walk to the fence.
Set of cycle with partner:
P1 sprint to KB left arm swing x10; P2 plank; Flapjack and repeat with right arm x10
P1 sprint to KB LBC x 20; P2 LBC flapjack and repeat x2
P1 sprint to KB upright row x20; P2 plank, flapjack and repeat x2
At about this time Mary was calling so mosey to parking lot
Dolly w/KB press x 15
Bicycle x20
Had more on the list but time was not on our side. All in all a good healthy workout. Thanks for allowing me to lead.
Remember couple new works outs on the horizon. Beginning Wednesday, “Anvil” will start. Workout be held at Calvary Church at 5:30am. Baracus and Young Love will be your site Q. Beginning in July, there will be a new workout launching in Indian Trail. Site name TBD.
If your not getting the weekly email let someone know so we can get you email address.
See you in the gloom.
A “final” epic downPAINment to be delivered to some Pax tomorrow as Death Valley (due to it’s increasing size) will be split into another South Charlotte Wednesday workout starting next week at Calvary (The Rock).
A “Mall” Cop may be present to handle the crowd!
Warm up on your own. The Thang begins at 0530.
49er
10 brave souls gathered in the gloom at the Swamp Rabbit in Greenville, SC to see what Dora and Run Stopper had in store.
Dora first half Q
Mosey to the mid-park shallow slope for… COP (in cadence)
Mosey to the base of little baby hill for partner teamwork…
Pax A executes AMRAP of stated exercise while Pax B runs 50 yds uphill, then back to start. Flapjack until team reaches target amount of reps.
Hand off Pax to Runstopper for Second half:
Limp to the wet and soggy sand volleyball court for a little Kitty Litter work
Mosy to the side of the YMCA Building
Circle up for a little Tiger Rag Special aka Jack Webb
Mosy behind YMCA Buildling
Jog to road in front of the Vollyball Sand Vollyball court
Form two lines – for relay race
Sprint to third light post and back – tag next person, plank up
cap off with winners and losers 10 burpees
Naked Moleskin: Great work by all this past weekend. Highlight of the day for the ladies inside the YMCA was when Bartman decided to go shirtless, not sure if he thought he was a model or what, but clearly he was playing to the crowd of Senior cougers milling about looking for some lovin’ #geriatricladieslovebartman
T-claps to the FNG – Boudreaux. This beatdown was a little more duifficult then his Golf playing days at Clemson, but he did well out there! Way to go boudreaux Dora and I were excited to co-Q at the Rabbit. Good seeing Big Mean from Charlotte North Country post, dude is a BEAST!
Seriously, Swap Rabbit – you boys have a great group of guys, Dora and I look forward to coming out again and Qing with you!
Quote From Dora’s Tweet last night: “We did some stuff. It was hard”
Aye, RS
14 early risers gathered in the post-monsoon humidity to go for some nice jogging and enjoyable down-painments to start the day, unfortunately without Mall Cop who was missed today as he his recovering from some kind of kettlebell injury (despite his HC the evening prior).
The Thang
Warm-up:
Quick jaunt down 51 and over to the back of Davie Park for some COP:
Blitz back over to the playground and pair-up for a SIMPLE circuit. One man sprints down the hill from the playground to the gate, and sprint back up to the playground to switch off exercises with his partner, as follows:
Miscellaneous plank work throughout.
Run back to the school for some Mary
Moleskin:
A number of FNGs to Fast Twitch workout today – glad to see everyone out there putting in a strong effort. Apparently some of the new guys to this workout weren’t aware of the extra running angle, as on the jog over to Davie there could be heard desperate cries for some SSHs. Luckily they got their wish and were treated to a long-awaited COP after the warm-up jog.
The PAX seemed to be in good spirits today, but unfortunately it was a bit over-shadowed by the late scratch of Mall Cop who had to bow out due to a back injury (despite his HC via twitter Monday night). Mall Cop was missed in person, but certainly not in spirit. Ah yes, the jokes were flying, especially after his late showing last week at the end of the workout (of course he was running laps on the track since he had shown up late).
Let’s take it easy here guys… of course it is easy to poke fun at Mall Cop for fartsacking two weeks in a row, especially when he is not there to defend himself. I want to go on record and stand up for my fellow BRR runner. This man deserves our respect, and I personally hold him in the highest regard. We need to keep in mind that Fast Twitch is an intense workout that can instill fear and trepidation in even the most seasoned suburban shopping center security personnel. However, he not only posted last week, he actually had to run windsprints around the track because Sprague’s neighborhood blitz just wasn’t going to be enough for his ultra-endurance. This week, to ensure he would even get enough workout, he apparently got up to do some kind of midnight kettlebell extravaganza, which was so intense he may have even pulled a fallopian tube. Seriously though, injuries are no laughing matter, and Mall Cop: we all feel for you and hope you recover from your injury quickly… so much so that the PAX were generous enough to pitch-in to buy you some prescription-grade Midol to ensure you can make it to Death Valley tomorrow. Hope to see you there!
Great effort by all… the Fast Twitch crew is expanding and will be well-prepared for the 1:1 competition vs. Bagpipe in a few weeks in the Fastest Workout in South Charlotte competition, coming soon to a neighborhood near you.
Announcements:
TL out.
17 brave men descended upon the gloom that is Ballantyne Corporate Park to play a sadistic little children’s game.
The Thang:
Mosey to Wachovia parking lot for COP
SSH X 25
Tripod Merkins Left X 13
Imperial Walkers X 25
Tripod Merkins Right X 13
Mosey to wall next to the Lake of Gloom and Doom.
Chutes and Ladders
1. Ladder of Burpees and Wall Jumps: 10 Burpees with 1 Wall Jump, 9 Burpees with 2 Wall Jumps, all the way to 1 Burpee with 10 Wall Jumps. Run a lap around the lake(1/3 mile) and plankorama until everyone finishes.
2. Ladder of Wall Lunges and Dips. 10 Wall Lunges with 1 Dip. 9 Lunges with 2 Dips….you get the idea…..Lap around the lake and plankorama.
3. Ladder of Wall Squats and Derkins. 10 Wall Squats with 1 Derkin -> 1 Wall Squat with 10 Derkins. Lap. Plank. Pain.
Indian Run to the Parking Lot for another COP
YHC plagarized Mic Check’s Merkin Shuffle from last week. The pax moves three shuffles counter clockwise and performs a Merkin. The pax made it halfway around the circle.
Rosalita X 25
LBC X 25
Protractor for 1 min
COT
Moleskin:
YHC thought that the hilly sidewalk resembled a slide. Hence the chutes and ladders nickname. Haggis had never heard of Chutes and Ladders before but did used to play Snakes and Ladders. Hmmmm, interesting, maybe next time….
Mic Check suggested on twitter that we play Candyland sometime soon. #boardgamebeatdowns?
You can finish your ladder as quickly as you want but Unfair is going to leave you in the dust during the lap around the lake. #perfectnickname
T-claps to Long Distance who turned the mosey back to the COT into a Jailbreak sprint. You’ve made some huge strides over the last few weeks, brother!
Announcements
Come to the Maul tomorrow. Uncle Leo on Q.
Market Timer and Honeybee will be starting a new gear workout on Mondays at Elon Park Elementary with a tentative start date of July 8th.
Posted on behalf of Fireman Ed
14 pax leapt into the gloom on Saturday for a downPAINment at Stonehenge. Great effort by all the pax.
The Thang
Little baby jog to corner of B’tyne Commons/Johnston for COP
Interupted by “special” warm-up by Dolphin
– 15 burpees with 5 merkins at the bottom
Mosey across Johnston for real COP
COP
– Squats x 15
– Imperial Walker x 15
– Mountain Climbers x 15
Little baby jog to Premier deck (@ 1/2 mile)
– Merkins x 10 at half way point
Plankorama at Premier Deck to gather all pax
Tower of Merkins
– Level 1 – Hindu merkins x 10
Sprint to opp side; People’s Chair, Military air presses x 20
– Level 2 – Wide Grip Merkins x 10
Sprint to opp side; People’s Chair, Military air presses x 20
– Level 3 – Diamond Merkins x 10
Sprint to opp side; People’s Chair, Military air press x 30
Level 4 – Merkins x 10, LBC x 10
Rinse and repeat all the way back down to Level 1
Suicide Merkins on ground floor
– sprint 15 yards, merkins x 10, then back
– sprint 25 yards, merkins x 20, then back
Rinse and repeat
Mosey to soccer field
Side shuffle around perimeter, Burpees x 4 each corner
Continue AMRAP for 7 mins (until Joker stopped lapping the pax)
Mosey to Hill
Jacobs Ladder to 5 with squats at top, lunges at bottom
Mary on the Run – Run back to start
Stop 1 – Fklutter x 5
Stop 2 – Rosalita x 20
Stop 3 – LBC x 20
Stop 4 – Heels to Heaven x 20
Sprint back to lot
Merkins until you can’t
COT
Moleskin:
– Welcome to FNG Housekeeping (Anand), hope to see you again
– Very solid first Q by Fireman Ed and great work by all the pax
– Joker was very strong and led the way on just about everything
Announcements:
– F3/Dads every Saturday in June 0900 at Beatty Park
– More workouts coming on in CLT South; check weekly email or details
– Contact Dolphin if interested in Qing Stonehenge.
Wiggler will be self-led tomorrow as yours truly will be traveling tomorrow. Hit it hard boys…
A brave storm-worthy 20 PAX showed up to McKee Rd elementary for “Monday Matrix Monsoon.”
The Thang:
Warmup
-Mosey Jog around the field
-SSH, Imperial Walker, Slow Squats, Merkins, Wide Arm Merkins, Burpees
Mosey around the school
-People’s Chair x 4
-Decline Merkins x (20, 15, 10, 5)
Mosey to the field
-Buddy Starfish Run in the Monsoon
-Partner planks while other partner runs to light pole (flapjack x 5)
Mosey to the track
-3 laps jog the short, sprint the long
Mosey to the wall
-People’s chair + balls to the wall x 2
Mary
(Low flutter, Dolly, Superman Flutter
Moleskin (soaked)
-What started as a light drizzle turned into a downpour at McKee Rd Elementary. The PAX rallied in the monsoon to crank out a solid Monday workout.
-Other Highlights: Lots of rain, lots of running, FNG Road Rash nearly getting some road rash jumping off a curb
33 Regional F3 Pax posted to start their week off with a downpainment. The rain held off until MOM, giving YHC flashbacks to the winter Ruck, and snow falling in our faces from the trees.
The Thang
Run around football field and baseball diamond, COP on football field.
2 Burpees (and a false sense of security)
SSH x 25
4 Burpees
Squat x 25
6 Burpees
Merkins x 15
8 Burpees
Imperial Walker x 15
10 Burpees
Merkin Jack x 10
Partner up
Partner carry across football field; Flapjack
Wheelbarrow across field; Flapjack
Partner 1; Sprint across field and back while Partner 2 does:
Merkins/Flapjack
Squats/Flapjack
One Legged Burpees/Flapjack
Mosey to Dugouts
Partner 1: 10 Pullups, Partner 2: People’s Chair
Flapjack
Partner 1: 10 Hanging Knee Raise, Partner 2: Donkey Kicks
Flapjack
Mosey to Pavillion
Dips x 20
Box Jumps x 10
Decline Merkins x 10
Rinse and Repeat x 3
Run around football field to baseball diamond for 6 MOM
LBCs x 25
Dollys x 15
Flutter x 15
LBCs x 25
Rosalita x 15
Protractor
LBCs x 25
10 Burpees
Moleskin
DMZ has quickly become one of my favorite workouts as it provides a chance to meet the broadest range of F3 pax. A big Thank You to those from The Fort for making the trip in.
My EH came April of 2012 from Ice Nine at Atlas, and I spent about a year touring Metro workouts. This year has been mostly in Area 51, getting to know some great Brothers there. Now DMZ is drawing in Brothers from several areas, and Hops and Skywalker have done a great job pulling this together. As Dredd says, Multiplication by Division. The Starfish Principle.
See you in the gloom –
Snowflake
ANNOUNCEMENTS
We are looking for guys to Q future DMZ workouts. Hoping to get a couple of guys from The Fort on July 1.
We have July 22 and 29 open. Would love to get a couple of guys for those from Metro. Please Tweet @Skywalker_F3 or mention in the Comments below. We are especially looking for guys who have never been a Q before or havent Q’d a lot to help out.
In the pouring rain, 8 hearty souls left the safety and dryness of Base Camp (well not really we’d have been soaked either way but this sounds better) to go off campus to William Davie Park.
After the PAX assemble, thanks to the good idea from #Skywalker the actual shovel flag was hoisted and the PAX jogged down to William Davie Park, taking the road route, not sure we’d have survived the trail in this weather. Stopping about half way along Hwy 51 for some exposure and:
SSH x 20
IW x 15
Merkins x 10
Get to the park and then:
5 Burpees on your own
Touch toes x 2
Partner up (size does not matter) for a Partner She Hate Me
7 min of:
Partner assisted Pull Ups (as needed) x 5
Partner plank sit ups (partner planks and holds feet while other partner does old school sit ups) x 10
Dips x 15 (finish as a team)
Partner Merkins x10 (paddy cake pushups I’ve heard them called)
After that time for a ten count…
Plank it up for a little plank work
Then 5 Burpees on your own
Mary showed up in the pouring rain, sometimes she’s just not a nice lady:
Rosalita x 15
Flutter x 15
LBC x 10 (YHC finds these really hard to count in cadence, I prefer breathing instead of counting)
Heels to Heaven x 8
Cumberland County Viaduct (thanks sort of to #Hops for this one) x 8 per side
Gather up the shovel flag and head back to Base Camp
Wave a hearty hello to the clipboarding cross fit ladies running the hill at the park, a few of the guys wanted to stop but we carried on regardless…
Fireman Ed taking the lead on the flag back, with Chewie jumping in (looked strong boys)
Then plant the flag for a few more minutes of Peoples Chair with optional arm raises and
Planking practice (BTW for extra credit if you’re up to it, a number of PAX pushed themselves inverted for the fun of it). COT under the concession roof for the irony of it all…
We had Snail Mail and Dauber pushing each other hard on the way back, looking good guys, especially for only a couple weeks in!
Moleskin:
Some good off campus work by the crew today, took the jogs slow and had a little 2nd F going on along the way. Great effort by all, despite YHC declaring that no the rain should be finished prior to getting going, nobody quit on themselves today, especially during the partner work, could hear some good #mumblechatter from partners throughout, way to push yourselves guys. YHC is always humbled to lead such a standup group!
Announcements:
#Runstopper is making a guest appearance next week at Base Camp to Q, he committed to making it a Base Camp worthy effort but a number of PAX committed to showing up just to make sure…
New Monday workout going on, DMZ, Area 51 Shirts are available for initial purchase batch, get yours ordered this week. Too many new workouts to even remember, check the website to get the details, although I’m guessing it’s hard to keep that up to date these days also. Shout out to #Skywalker for getting all the new workouts organized and to the PAX for showing up and pushing themselves.