Unhinged at Stonehenge

Unhinged at Stonehenge

Unhinged – how my body felt on the way home this AM. Aye! 17 pax came into the gloom for Stonehenge. Our hearty crew included 3 2.0s and another FNG. Welcome folks and hope everyone enjoyed today’s downPAINment. Very solid work by all the pax today.

The Thang

COP
– SSH x 25
– Prisoner Squat x 20
– Imperial Walker x 20

Run to Ledge Lake for a pain station inspired by “Rented Mule” at WIB.
Pax partner up
P1: 20 dips, 20 merkins, 20 LBC
P2: 500M lap around lake with 10 burpees at halfway point
P1 or P2 does squats while other finishes.
Flapjack
Repeato
This round add 20 squats to P1, P2 same as before
Flapjack
#crowdpleaser

Team run to Field of Bulls
“Matlock” makes an appearance (code for 10 burpees)
– YHC still needs to hear the full story behind Matlock = 10 burpees
Finish run to Bulls and circle up for Mary

3MOM
– LBC x 25
– Low Flutter x 20, hold ’em
– Dolly x 10, hold ’em
– Dolly x 10, hold ’em

Plank and Roll
Grab partner from Ledge Lake
P1: Plank position
P2: Crawls under P1 and then jumps over x 10
Flapjack

Jack Webb 4 count (e.g., Tiger Press)
1 merkin followed by 4 military presses, ladder up to 5/20…back down to 1/4
#crowdpleaser

Run to base of hill by second lake

Jacob’s Ladder (Partner Style)
P1: Run up hill 1 burpee, down 2, up 3, down 4, up 5
P2: 20 LBCs, sprint 300M lap around lake, LBCs until P1 done
Flapjack
Squats when both partners complete until all teams done

Bearkin Crawl (open to other name suggestions)
All pax bear crawl up hill and back down
Every three “steps” complete 1 merkin
#crowdpleaser

Bunny hop up steps to parking lot and back down

Run to Medical Loading Dock with lunge walk added in to gather up stragglers.

People’s Chair Sequence
People’s Chair x 90 seconds
– military presses last 30 seconds
10 merkins
People’s Chair x 120 seconds
– arms outstretched first 60 seconds, military press in cadence last 60 seconds
10 merkins with feet on wall

Parking lot sprints, speed bump to speed bump
Repeato x 2 on the way back to launch

COT

Moleskin
– Welcome to FNGs Trent Jones (F3 Wingman), Tucker Johnson (also 2.0, F3 X-Game) and Ryan Wille (also 2.0, F3 Infield). Wingman comes to us courtesy of Market Timer and the latter two FNGs were brought out by Real Deal’s 2.0 (F3 Manners). #F3Growing
– T-claps to Tiger Rag for being only person to fully complete the “Bearkin Crawl” and for being at or near the front on all the runs. Also, thanks for wisdom – Bearkin Crawl originally had 3 merkins.
– Today’s workout was designed to work everything and maximize O2 deprivation. Multiple #crowdpleasers and little #mumblechatter tell me that we were successful.
– Good to see Haggis out there after battling bronchitis. Way to represent brother.
– Bulldog was also very strong especially on final sprint and led us out with a solid prayer in COT. Way to close it up right!

Announcements
– Spartan Race, if interested get registered soon. Details at f3nation.com
– Stonehenge will be moving to 0600 beginning next week. Many pax prefer an earlier start plus it allows pax to catch the tail end of other CLT South workouts. Look for details in weekly emails.
– On March 16 (two weeks from today), Stonehenge is taking a field trip to The Rock workout. Note, The Rock starts at 0700. Haggis and I will be out with many other CLT South Q’s that day so this is much easier for everyone. The Rock Q’s will treat you right, no worries.

Who Invited Jack Webb!?

Aye! The bell tolled and & 7 pax slithered into the wet, soggy gloom to partake in Stonehenge. The goal was to give a “taste” of last weekend’s GORUCK Challenge. Unfortunately, Jack Webb showed up to assist in that effort. Great work by all the pax this morning. It’s unanimous, ALL THE PAX NOW HATE JACK WEBB!

The Thang

Run to “Stonehenge” statues

COP
Imperial Walker x 35
Squats x 40
SSH x 25

Run half mile toward parking deck
10 merkins on the way
Run over to soccer field

Rolling merkins half way
Backward lunge walk to goal line

Jack Webb Ladder up to 5 and back down to 1
– 1 merkin followed by 1 military press, 2/2…5/5…down to 1/1

Run to parking deck
Group run up deck with pain stations on each level (Pax choose exercises)
Level 2 – Harley chooses Louganis x 10
Level 3 – Market Timer chooses Russian Twist x 15
Level 4 – Puppy Love chooses LBC x 15; Frehley’s Comet – Burpees w/increasing merkins
Level 5 – Honey Bee chooses derkins x 10; Jamboree chooses squats x 20

Split into two groups
Group 1 – Run 3 laps around top of parking deck
Group 2 – Non stop burpees
Flapjack

Run down parking deck – Q chooses all exercises on the way down
Level 5 – Jack Webb up to 7
Level 4 – Jack Webb x 8, 9 and 10
Level 3 – People’s Chair x 1:30; Jack Webb up to 5
Level 2 – Jack Webb up to 7

Run half mile back toward launch place

Head to adjacent parking lot; pax split up on light pole concrete bases
– Dips x 20
– Curly Washburn x 10 on each arm

Gather on far end of parking lot
– Jack Webb up to 10

COT

Moleskin
– Great work by all the pax today in terrible weather conditions. This was a tough workout, at least for YHC! Fair amount of moans especially when JW showed up.
– Taste of GORUCK Challenge: Wanted to give folks a small sampling of last weekend’s Challenge. Introduced Jack Webb and let pax “pick their pain” in the parking garage.
– Speaking of Jack Webb, by my count the pax completed 178 reps of that sucker – that’s 178 merkins AND 178 military presses. Now that is an introduction brothers!
– Rolling merkins were very tough in the inch deep muddy field, at least for YHC.
– YHC was his usual chatterbox with lots of discussing about how “fun” the GORUCK Challenge was. Don’t think I sold many pax though.
– Keep Haggis and Bulldog in your prayers. Haggis is sick and Bulldog hard committed but didn’t show. Kidnapped by a Fartsack?

Announcements
– All South Charlotte workouts are on normal schedule now.
– New workout Mondays at South Charlotte Middle School (site of Death Valley). “Base Camp” will launch on 2/25 and will be led by Strange Brew. Plan is to be a more gentle workout with less reps to give folks a lower impact option during the week. Let’s all make sure to get there some to support this. Great spot for FNGs to try out F3.