Thank You Lt. Michael Murphy!
24 Brave souls posted in the fridged gloom to take on the Murph with 20 minutes of Mary / Core tacked on at the end!
Warmup: Mosey to the starting line measuring 1 mile for a quick SSH x 20, then the gun went off sending the Pax off to the races!
The Thang:
Run 1 mile from the starting line at Calvary Church down Pineville-Matthews Rd to McAlpine Elementary Owl Bars and sidewalk railings. Perform 100 pullups / Australian pullups, 200 Merkins, and 300 Squats broken up into 10 sets of 10 pullups, 20 Merkins, and 30 squats. Run 1 mile back to the measured line at Calvary Church.
20 some odd minutes of Mary / Core exercises:
LBC x 50
Rosalita x 30
1 Legged Dolly x 10 L, and x 10 R
Dying Cockroach x 20
Can’t remember the Rep #s of following:
Freddie Mercury
1 Legged Flutter L & R
Mason Twist
Trunk Twist
Crunchy Frog
Plank – Regular, L arm up, L leg up, regular, R arm up, R leg up, Regular
Couple of minutes of Stretch Armstrong
COT
Naked Moleskin:
Thank you Lt. Michael Murphy, Navy Seal, KIA in Afghanistan June 28, 2005 (Medal of Honor recipient). We are honored and privilleged to have the freedom and opportunity to do what we do because of you and all the other men and women who sacrifice by the service they give to our country, some by the ultimate sacrifice! We also thank you for the workout you called Armor, which was renamed in your honor (The Murph), although most of us were calling BS on it after about set #7 or 8.
Strong work by all today! This was the South Charlotte Pax innaugural running of The Murph and the Pax blew away the clock with times much faster than we all expected. Most Pax finished The Murph between 35 to 40 minutes.
Kings of the Mountain were Tiger Rag, Ocho Cinco, and Uncle Leo who blazed through the workout and sprinted the mile back home. By the time YHC got back to the 20 minutes of Mary they had already done 50 LBCs and had just started the Rosalita. Strong guys!
And to top it all off, our resident Aqua Man, Uncle Leo, dove into the indoor heated olympic sized pool somewhere in South Charlotte, (perhaps Charlotte Latin?) to warm up for the Murph by swimming for about 45 mins. And he still finished The Murph 3rd! You da MAN Uncle Leo. Are you training for a TRI or swimming just for the love of exercise?
We had 2 FNGs today at The Rock (Sputnik and Garland) who had no idea what they were getting into with The Murph until it was too late. As YHC started explaining what we would be doing they both took off for their cars. We all started yelling for them to not be too scared, but alas they where either getting some gloves or shedding a sweat shirt and hussled back to our ball of man prior to starting. Come back out guys, it was a pleasure making a #downPAINment on the day with you and we look forward to doing it many more times in the future.
Today was a high water mark for total South Charlotte Pax posting with 50, as Death Valley had 26 of their own including 7 FNGs for “Rookie Day”! It was also great to have a quest Pax Field Of Dreams from the Metro AG/Cotswold Pax join us for The Murph. YHC met FOD at the Armor Friday workout as 5 of us posted for a downPAINment yesterday (Hops, Jamboree, Cheese Curd, Wanker, and YHC) and we talked about our festivites today. It was great getting to know you better at coffeetiria.
Special thanks to Alex P. Keaton (APK) for a fantastic prayer in the COT to send us out today. Way to bring that 3rd F brother!
Fartleks
8 paxs gathered around the shovel flag and took off into the night for some interval training.
The Thang:
4 or 6 miles with quarter mile interval sprints every mile.
The Moleskin:
Half of us were Devil’s Turn FNG’s this morning. Welcome aboard The Drill, Dolphin, Cracker, and Short Sale!
Not only do the interval sprints get the heart rate up, but in the cold air they induce coughing, wheezing and a tightening of the chest. No worries, just more adversity to train the body to handle.
Most posted with headlamps this morning, though with the full moon, gloves were probably more of a necessity. With the cold air, all the heavy breathing was clearly visible.
Dolphin, despite being an accomplished ultramarathoner, was still breathing hard at the end of our workout. Makes me think of this fact you will observe at your next race – those finishing first are just as tired as the ones hobbling in last. Some are just routinely pushing themselves to get stronger, faster, and build endurance. Thanks for setting the example brother.
Men in Tights
28 Faithful gathered in the Gloom of Death Valley
The Thang
Warm-up
· Mosey to upper baseball field (COP)
· SSH x 20
· Imperial Walkers x 20
· Shores Shoulders
· Merkins x 15
· LBC x20
· Mosey to football field
Crawls and Burpees at Football Field
· Run x 50 yards / Bear Crawl x 50 yards / Spartan Race Burpees x30 (Plank until all PAX finish)
· Backward Run x 50 yards / Backward Bear Crawl x 50 yards / Spartan Race Burpees x20 (Plank until all PAX finish)
· Run x 50 yards / Spider Man x 50 yards / Spartan Race Burpees x20 (Plank until all PAX finish)
· Backward Run x 50 yards / Backward Walking Lunge x 50 yards / Spartan Race Burpees x20 (Plank until all PAX finish)
6 Minutes of Mary on the Football Field (COP)
· Dolly x 20 (hold)
· Flutter x 15
· Rosalita x 20 (hold)
· Flutter x 15
· Freddy Mercury (bicycle) x 15
· Knee ups x 15
Walking lunge up sidewalk (A Death Valley tradition) / Mosey to Baseball fields
F300 (Prototype) Break into 3 groups at Baseball Fields
· Merkins x100 (20 dmd/30 wide/50 reg)
· Squats x 100 (50 reg/50 wide alternating)
· LBC x 100 (50 Reg / 25 Cross each side)
Mosey to Parking Lot for COT
Moleskin:
Mcgee was wearing mittens. Could have been an F3 first. hmm…
An attempt to implement “Shores Shoulders” during the warm up quickly went south and wound up feeling more the “Flight of the Dodo” with legs wide and arms flappin.
The F300 (Prototype) crashed and burned this a.m. due to bad design. Look for a new and improved model in weeks to come.
Several men, including YHC, posted this a.m. wearing compression pants (AKA tights). A very manly display in the opinion of some. However, TR can be quoted as saying “Men in tights in any weather is silly. In 42 degree weather, its plain pitiful. Get your purse out of the way Nancy”
… Compression pants or not, no Nancy’s posted Death Valley on this crisp morning. Aye
– CT
Bag o’ Trick or Treats?
As the shovel flag was planted, 21 Ghosts and Goblins emerged in the cold, windy morning gloom to try a little different twist to the always unconventional Skunk Works.
So, each man had to pull either a Trick or Treat out of the jack-o-lantern and lead whatever was on the paper. Each Q had the liberty to improvise as he wished.
The Thang: (Ok well, YHC had to trek off to Raleigh today and somehow along the way, I lost the little slips of paper. So, I’m just gonna list off memory what we did in no particular order. I’m sure I forgot something, so please forgive me)
WarmUp- jog around track, SSH x 25, Imperial Walker x 25
10 x arm curls
5 x burpees
1 minute plank
20 x tricep kickbacks each arm (Short Sale- burn!)
15 x shoulder press alteranting on one leg balance (Thanks, TR)
Bridge 1 min, rest, Bridge another min, left leg raise, right leg raise
Crab Crawl the field with dumb bells
Merkins x 10
Diamond Merkins x 10
Bent over flys x 20
Merkins with Rows x 10
Shoulder press x 10
Rosalita x 20
DB squats to press x 15
Mason Twist w dbs x 20
Isolated curls x 20
The Dolly x 30
Heels to the Heavens x 20
LBCs x 15
Mason Twist w db again x 15
Moleskin:
I know I missed a few in there somewhere, please reply below if you can remember what I missed.
YHC thought this would give some new guys just a taste of what Qing is all about. We had many variations of cadence counting. It may be time for another Cadence 101 class by Prof. Joker. Although, you hve to admit that there is something special about Run Stoppers cadence that really gets you fired up…”NEXT EXERCISE _____, IN CADENCE, MOVE!”
Donkey Kong wins the improvisation award for the Crab Crawl across the field WITH dumb bells. That one may make it to the regular list for Skunk Works. Nice find, DK.
Ray Charles – can’t quite figure out who he cheers for: he started at NC State, tranfers to UNC but show us this am in all UVA gear. I guess the boy loves the ACC.
YHC is really diggin’ some of the new “regulars” at Skunk Works like Short Sale, Stage Coach, Skinner, and Header. We appreciate your support! Keep coming out.
Mall Cop posted early in his weighted down SUV and was selling kettle bells out the back.
Speaking of KBs, Tiger Rag is ready to lead us in the first SW Kettle Bell workout next week, so bring your toy and be ready for the PAIN.
And finally somebody who was close to Run Stopper, please post and explain why he was grunting so this am……
Stone Cold out.
Box of Pain
Five souls posted for an early dose of pain at 0630, then joined 17 others [at 0700] and the shovel flag for our regularly-scheduled programming.
————–Tiger Rag “Half”—————–
The early crew took turns wrestling the Python (YHC’s shiny new 2″ diameter x 50 ft rope) with various battle rope exercises:
- Alternating whips x 30
- Double arm whips x 30
- Circle Whips x20
- Fast alternating whips x30
- Double arm whips x 30
The rest of the pax rotated through merkins, mountain climbers and flutter kicks until pax on rope completed reps. At completion of interval go to track for:
- Little baby jog x 1 lap
- 80% run x 1 lap
- 80% run x 2 laps
- All out sprint the straights, little baby jog on corners
Time’s up, mosey to join 0700 pax.
Warm Up
SSH x 30
Mountain Climbers x 25
Imperial Walkers x 20 or so
Squats X 20
The THANG
Tag Team Hairburners: split into four teams of 5 or 6. 1 Pax does hairburner while rest of team does:
- 50 merkins
- 50 jump squats
- 50 mountain climbers
- 100 flutter kicks
- 40 jumping split lunge
- 20 pullups
3MOM
- Circle up with 5-6 man team and toss med ball to right x 5 revolutions
- Toss med ball left x 5 revolutions
- Flutter kick x 30 (hold ’em)
- One legged flutter x 10L / x 10R (hold ’em)
Hairburner Relays
- Hairburner to McGee’s Beemer (40 yards or so?) and back. Rest of pax plank.
- Plate inch worm relays (x 20 yards or so), one way. Rest of pax plank.
Plank Bucket Brigade
Pick up 8 to 10 lb weight on your left and pass to pax on right. When all 10 weights make it to end, flapjack and pass the other way.
First Round , regular plank
Second round, elbow plank
Maktar Jdiaye x 10
Tug of War in remembrance of the of Battle of the Network Superstars…but rope too short for 22 pax. Bah!
——————-Joker’s “Half”————————————
800 Meter Race
Plank-o-rama
Lunge walk X 25 yards – 20 merkins – lunge walk X 25 yards
Bear crawl
Crab crawl
LBC X 50
S–L–O–W Merkins X 20
Moleskin
- Nice work by first week FNGs Chum and Dolphin coming out for the early session with APK and Header. At 1.1 lbs/ft, the new 2″ x 50 ft rope is a monster.
- Many Pax enjoyed their first Hairburners in the relays. Always a good time.
- Man down? APK disappeared unannounced into the bush to feed the baby birds some banana smoothie. Agitation of the rope followed by hairburners. That’ll do it.
- Earlier in the week, YHC [Joker] discussed with Tiger Rag the idea of “bringing Skunk Works to Area 51.” Tiger Rag didn’t disappoint, smuggling some of his “box of pain” toys from Skunk Works. Area 51 PAX will never again wonder, “what is a hair burner?”
- Pretty Box Quarterback found his nemesis… the plate inchworm relay… or as PBQB calls is, “Devil on a Plate”.
- Great to see Gekko [fka Coach] back in the gloom.
FNGs EVERYWHERE!
Shovel Flag Planted, 18 men in the gloom ready for the pain.. 5 FNGs unaware yet eager to share the pain.
The Thang:
Warm Up-
Jog to soccer field circle up for a little Cadence:
- Imperial Walker x 25
- Mirkins x 25
- LBCs x 25
- Burpees x 15
- Prison Squats x 25
- Mountain Climbers x 25
Jog to Picnic Table and Pavilion
- Step-ups x20 each leg
- Decline Mirkins x20
- Jump-Ups x20
- Dips x20
- Peoples Chair (25 count, right leg up switch left leg up)
- Balls to the Wall x 10 Upside Down Mirkins
RECOVER – REPEAT
- Step-ups x20 each leg
- Decline Mirkins x20
- Jump-Ups x20
- Dips x20
- Peoples Chair (25 count, right leg up switch left leg up)– Shoulder Raises x25
Jog to Playground – Break up into 4 groups
- Station #1: Cross-over Swing Set –
- Station #2: Plank-Leg-In with Swing x20
- Station #3: Decline Mirkins x20
- Station #4: Pull-Ups x20
REPEAT
- Station #1: Hanging Cross-over length of Swing Set
- Station #2: Plank-Leg-In with Swing x20
- Station #3: Decline Mirkins x20
- Station #4: Pull-Ups x20
Jog to Kitty-Litter (Sand Volleyball Courts)
- Partner Up- wheelbarrow (roundtrip) — Switch Partner wheelbarrow (roundtrip)
- Bear Crawl (roundtrip)
- Crab Walk (roundtrip)
Jog back to Shovel Flag for COT
The coyotes come looking for Chum
9 pax assembled under the shovel flag to race the clock across 4 or 6 miles.
The Thang:
The last Thursday of the month is time trial day. It was straight out and back, as hard as you can go. You are merely racing your ghosts of time trials past.
Moleskin:
FNG Chum spent Tuesday reading about F3 in the paper, Wednesday contemplating his existence and place in the F3 Universe, and Thursday actually doing something about it. Good to have you out friend.
The first of us assembled at 5:15, but left Chum behind to join the 5:30’ers. Well, we were not a half mile in when the coyotes started howling from somewhere back toward the parking lot as if to celebrate a successful hunt. I must admit, after the run, I was relieved not to see a blood trail leading into the woods. Tiger Rag must have had similar thoughts, as he just commented, “Well, his car is still here.” Evidently, the sweet smell of Chum was enough to rile up the beasts, but not enough to attack. Thankfully, we did not have to name him Coyote Chow.
We’ve been going for 3 months now, and we already have many pax knocking off minutes from their PR’s. I know Tiger Rag was hunting me down this morning as if I were a raw steak. Dora is also working hard and blowing away his old times. Skinner was out to the Devil’s Turn for the first time this week, running hard, and Far Side is eclipsing all sorts of personal milestones. Strong work men. If you want your Times from today on record, post them in the comments.
Donkey Kong meanwhile limped home, perhaps suffering lingering effects from the Spartan Beast. The 4th F may stand for Free, DK, but the first R is for Rest, and the second, for Recovery!
Next week/month we begin our interval training. Feel free to show.
Three Man Indian Run
25 hearty souls out for a mid-week workout.
The Thang:
Random-Rama Warmup
– Jog to Track, Half Lap, Side Straddle Hop
– Half Lap, Merkins
– Jog to Baseball Field #1, Imperial Walkers, Mountain Climbers
– Jog around fields back around to Baseball Field #2, Stagger Arm Left and Right Merkins
Jog to Top of Stairs for Wall Work: People’s Chair, Balls to Wall x2
Jog to Bleachers for Sets of 11s: Group 1 – Dips/Jump Ups, Group 2 – Donkey Kicks/Supine Pullups, Planks
Jog to Track for Mary – Planks, Peter Parker, Parker Peter, LBC, Dolly, Mason Twists
3 Man Indian Run – Divide into teams of 3 based on speed for Indian Run around track, plank, repeat with 5 burpees at each turn
COT
Moleskin:
Although it felt a bit cold to start, I’m guessing there were regrets about the long sleeves and hats – it got warm in a hurry.
I thought the small team Indian Run experiment worked well, it should really push you if you are with runners of similar speed. Great to see the numbers out this week. Nice assist on the names from TR.
Do not be afraid of the cold weather! In my view, these workouts are much easier when the air is crisp. You just have to be committed to getting through the first 5 minutes or so to warm up.
— Harley
“Was the Volume…Separate Knob.”
Eighteen Pax issued forth intent to pick up heavy things and put them back down again. The heaviest object rested comfortably in Renaldo’s trunk.
WARMUP
- KB/DB swings, R x 10, Lx10
- KB /DB snatch and press, Rx10, Lx10
- KB/DB windmill, Rx5, Lx5
THE THANG – Stations: 1 min/switch/1 min
- Mountain Climber Hairburners
- Weighted Heel Slide (Birthing Station)
- Inch Worm Hairburner
- Merkins
- Tire Flip
- Tire Drag Sprint
- Voodoo Merkins
- 3-point med ball merkins
- Med ball toss
- Med ball toss
- Stability Ball Ab Roller
- Stability Ball Tri Kickbacks
- DB Squat to Press
- DB Side Lunges
- Hyper-extensions
- Weight Sled Bear Crawl
- Hanging Toe Touches
- Supine Pull ups
ABBREVIATED MARY
- KB/DB Louganis x7
- KB/DB Mason Twist x10
- Abrinome x10
COT
MOLESKIN
- The astute reader may deduce an uncanny resemblance between yesterday’s DH backblast and today’s Skunk backblast. Mostly because YHC stole half their workout (and only half because the fire hose, bands and 80’s era Ab Wheel are not yet in inventory). Thanks to Nibbler and Rhymer for the inspiration.
- Lots of new shiny new KBs in the gloom this morning. We did just enough to get a couple scratches on them but the first full KB Skunk workout will be Nov. 6. Get your orders in HERE before Friday. T-Claps to the Gear Guys for brokering the deal and Mall Cop for delivering the goods.
- At the other extreme, Renaldo goes Jean-Paul Jean-Paul (LINK) on the Pax today and failed to deliver the Body Bag. That’s the kind of stuff that can change names….just sayin’.
- The stability ball and balance work were wheelhouse for some while others were a little loose in the cage. If you found yourself slumped over the stability ball like Dali’s alarm clock, it’s time to tighten it up.
- The April 27 Leatherneck Sign Ups on the website. Hard commit HERE.
Merkins on Aisle 4
18 men gathered in the Area 51 gloom.
The Thang
SSH x50
Teamwork [two person teams, with reps below in total for each team]:
Run to playground at parking lot:
100 dips
30 pull-ups
Run to track:
100 lbc
100 dolly
Run to playground at track:
50 jumpups
100 merkins
Run to trailhead:
30 burpees
Run trail
30 burpees upon exit of trail
Run to rockpile and grab rock:
On your own with squats, curls, triceps extensions
Plank Indian run
Jack + 10 diamond merkins x2
Lunge walk X 50 yards
Incline merkins X 20
Bunny hop X 50 yards
Decline merkins X 20
Jog to soccer field
1/2 mile race
Plank
3 minutes of Mary
Karaoke X 50 yards X 2 sets
Backpedal X 50 yards X 2 sets
Wide arm merkins X 20
Sprint X 50 yards X 2 sets
S—L—O—W merkins X 20
Mokeskin
-Kotters to 89 and Gekko [FKA Coach]
-Triple claps for Callaway for a strong QIC effort.
-Random observations… strong teamwork by Countertop and Shortsale [these guys were motoring through the burpees and trail runs]; Header showed some wheels on the 1/2 mile run; Callaway kicked it into high gear for the sprints.
-YHC lacked creativity at the QIC helm today, but sprints and merkins are good for any season.
-Tiger Rag covered a lot of ground this morning… working out at the Rock starting at 0600… then driving by Area 51 at 0800 with his horn blazing on the way to a soccer game for one of his 2.x’s.