This IS mud, right?
Seventeen Pax issued forth for a mid-week shellacking.
THE THANG
Warm Up
- SSH x 30
- Shoulder Circles
- Diamond Merkins x 25
- I-Walkers x 30
- Dry Docks x 25
- Indian Run to Track
Track Work – Victory Mile
- Lap 1: 10 burpees at whistle
- Lap2: 8 burpees at whistle
- Lap 3: 6 burpees at whistle
- Lap 4: 4 burpees at whistle
- Plank when finished
6MOM
- Dolly x 30
- Bicycle x 30
- Mason Twist x 20
- LBC x 35
- 6″ Hold ’em x 1 min
Building Work
- Jog to Building
- People’s Chair x 90 sec
- Balls to Wall x 30 sec
- People’s Chair x 90 sec
- Jog to Field
Mud Work – 4 corners: 5 teams of 3 Pax, 1 team of 2 Pax
- 2 Pax Wheel Barrow / 1 Pax Karaoke to 1st Cone. 50 merkins (combined)
- Run to 2nd Cone, 50 sit ups (combined)
- 2 Pax Fireman Carry / 1 Pax Karaoke to 3rd cone, 50 burpees (combined)
- Run to 4th Cone, plank
- Indian Run
Plank-O-Rama
- Regular, Right Arm Up, Right Leg Up
- Flapjack Left
COT
MOLESKIN
- Virgin QIC, 49er, tumbled from the Providence Plantation Clown Car (with The Shore, Stone Cold and Monkey Joe) and punched the Pax in the mouth with a strong first workout. T-Claps.
- Q went traffic cop on the Pax and pulled out a whistle to signal burpees for the Victory Mile. #Low-Talker
- T-Claps to Mall Cop, regularly making the downPainments and reaping the benefits.
- Expect more mysterious skin rashes in the Pax after sit ups in what resembled an overfilled septic field. Likely source of USMC “mud.”
- The Shore and 49er are starting an Area 51 run workout on Thursday, JULY 26, at the Sardis entrance to McAlpine Greenway. The Shore leads the six-miler into the Coyote Park at 0515, 4-miler leaves at 0530. Note to Shore: either stop getting hopped on the Ritalin from the samples closet or share with the Pax. We won’t be able to keep up.
Burpees or Beetles
Nine Pax and a beetle posted in the gloom.
THE THANG
Warm Up
- Jog 1/2 mile or so.
- SSH x 30
- Mountain Climbers x 30
Century Set
- Burpees x 100 (10 min cap)
Main Course
- Prowler + 70 lbs x 1
- Naked Prowler x 1
- Hairburners (Std). x 2
- One Armed Hairburners x 2
Jog to Playgound
- Swing Knee Tucks x 20
- Glute Bridge with Heel raises x 10 (ea leg)
- Repeat
Mosey to Hill
- Hill “Suicide”
- Run back to weighted tires
- Weighted Tire Sprints x 3
- Flutters, LBCs, Dollies, and Plank while in queue for sprint
- YHC spent the last week on a floating buffet to and from Alaska and needed to burn some calories. Thanks to the Pax for supporting the detox efforts.
- A large, grape-sized rhino beetle joined the Pax to stretch before the workout and discussion turned to our preference for 100 burpees or eating the beetle. McGee, still learning the Area 51 folkways, expressed his preference for the beetle. When given the option in the COP, however –beetle or burpees–his love for burpees prevailed and our beetle friend lives to see another day.
- Strong work by Run Stopper on the burpees, coming in between 6-7 minutes. It doesn’t hurt that he only has half the distance to drop as the rest of us. Just sayin’.
- The Prowler, with the lease to expire this week, made its last appearance at Skunk Works, for a while at least. The Pax will no doubt be disappointed, but the Skunk Works Requisition Team already has a replacement (or two) in place. Stay tuned…
- The hill work was admittedly more of a weak cry for help than a suicide. A palate cleanser, if you will, at least in F3 terms. Enter two passing tomatoes, clucking about our pace. How they managed to speak at all, what with their torrid 15 min / mile pace, is beyond me. T-Claps to the gum-flapping ‘maters.
- New Thursday Area 51 run workout on the boards, led by The Shore….details to be announced soon.
07.3.12 Skunk Works/ Dirty Dozen’s Playground
A Dirty Dozen posted in the gloom for some play time with the QIC’s fun toys (tires, med balls, jump box, sand buckets, etc.)
The Thang
Once around the track
COP:
SSH x 30
Imperial Walker x 30
Squats x 30
3 minute Century Set of Merkins- Regular x 25, Military x25, Wide x 25, Diamonds x 25
Circuit of Pain- paired up (1 min, switch, 1 min)
Tractor Tire flips/ Walking Lunges w/ dumbbells
Farmer’s Carry / Bear Crawl
Pull-Ups / Inclined Rows
Dumbbell Burpees
Box Jumps/ Med Ball Toss
Back to Back Peoples Chair
Med Ball Sit-Ups
Modified Mary:
Dolly x 20
LBCs x 20
Figure 8 x 20
Running Man Crunch x 10
Obliques x 10 each side
Diamond Merkins x 25
Mason Twist to exhaustion
COT
Naked Moleskin-Strong post on a heavy vaca week. QIC had to bring the better half’s vehicle (Suburban) to tote all the play toys for the Pax. Humidity felt like 100% and most were sweating just waiting for the Pax to show up. Century set proved to be too short on time except for Run Stopper, believe he finished with a minute to spare, strong Brother. QIC had to modify and direct the Pax a little as we couldn’t seem to rotate through the circuits in an orderly fashion…no problem, modifications are what Skunk Works is all about. The referee whistle may have been a little too much. Quarter Pounder though he was done with P90x but we had to bring it out on the modified Mary, nice work men on the Obliques and Mason twist….Tony would be proud. All, be ready for Tiger Rag next week. He’s had too much time to think while on vaca. TR will have something good in store be certain of that.
Stone Cold
Strawberry Hills Forever
Thirteen lucky Pax strolled down Strawberry Lane to make the daily downPainment.
THE THANG
Warm Up
- Run to Fields x 1/4 mile
- SSH x 30
- Merkins x 20
- Prison Squats x 30
- Dirty Dog x 15 ea side
- Lunge Walk, Outfield fence to home plate
- Donkey Kicks x 20
- Run to Hill x 1/4 mile
Main Course
- Hill Sprint /10 merkins. 3x
- Backwards Hill Sprint / 10 diamonds, 3x
- Bounding Hill Sprint / 10 wide arm, 3x
- Backwards Hill Suicide / 5 burpees, 3x
- Hill Suicide / 5 burpees, 3x
- Trail run to playground x 1/2 mile
- Ab Swings x 20
- Knee Ups in Swing x 20
- Foot Throws (3 count) x 10
- Plank-O-Rama, Alternate Limb Raises: L/R, R/L
- Train run back to field x 1/2 mile
- 6″ Merkin Hold x 30 sec
- Sprint, OF fence to home plate
- Run to Hill
- Backwards Bear Crawl Up Hill (Crowd Pleaser)
- Flutter kicks x 1 min
- Wee bit nipply this morning. Slapshot, had he posted, would’ve no doubt been doffing the fleece beanie and gloves (his version of the 70 degree rule, in reverse). Why is it transplanted Yankees are always the coldest?
- F3 Gear Request from DV Pax: the Wet Grass Crampon. For the pax sans cloven hoof, it gets slippery on the grass hills in the morning. Perhaps the Gear Crew at the Mother Ship could work out a deal for the official training shoe of F3 Nation…just sayin’. Absent that, shout out with shoe recommendations (and links) in the comments.
- Backwards Hill Sprints and Bear Crawls: Hurts so good.
That is all.
Fun With Dumbbells
Fifteen of the faithful gathered around the VSF for a Stone Cold beat down.
THE THANG
Warm Up
- 1/3 mile jog
- SSH x 30
- I-Walkers x 25
- Groiners x 10
Century Set
- Squat to Jump Knee Tucks x 100 (3 min cap) – CROWD PLEASER
Main Course
- Dumbbell Run to Fields x 1/2 mile
- DB Merkins x 15
- Run Hill
- DB Lateral Lunges x 10 ea side
- Run Hill
- DB Wide Merkins x 15
- Run Hill
- DB Stock Boys x 10 ea side
- Run Hill
- DB Military Merkins
- Run Hill
- DB One-legged Squats x 10 ea side
- Run Hill
- DB Burpees x 10
- Dry Docks x 15
- DB Tri Kickbacks x 12
- DB Hammer Curl to Overhead Press x 10
- DB Shoulder Lateral Raise x 10
(Undetermined Amount) of Mary
- Regular Plank
- Right Arm Up, Right Leg Up, Right Leg Down
- Regular Plank
- Left Arm Up, Left Leg Up, Left Leg Down
- Regular Plank
- DB Cumberland County Viaducts x 10 ea side
- Recumbent Freddies x 15
- Figure 8’s x 10
DESSERT
- DB Run to Lot x 1/2 mile
- DB Planks: Right arm up, Left Arm Up
- Squat to Jump Knee Tucks x 1 min – ENCORE!
COT
MOLESKIN
- The Pax responded to the logistical site challenges and posted 15 strong today. Tclaps all around.
- The Burpee may be the Perfect Exercise, but the Squat to Jump Knee Tuck is not far behind: an exercise that takes you from Resting Heart Rate to Infarction in about 15 seconds. 100 in under 3 minutes is just nasty. After about two minutes, the unaware passerby could have reasonably assumed, “There be a circle of fools trying to squash cockroaches.” Good thing F3 Films was not on hand. #LacticAcid, #Earthbound
- Yet it could have been worse: The Skunk Q’s invited Moniteur to the Pax to satisfy his CSAUP of 205 burpees. We were not entirely disappointed that he could not make it to join us this morning. Still, the invitation stands…
- Running with (2) 20 lb. dumbbells: Awkward. Hard. Empathy for Ruckers. #ArmStretchers
- Ruck training must be going well–The Shore (M.D) was asking to do running curls. YHC and Dredd concluded at BHM yesterday that The Shore’s prescription for all pediatric ailments is likely a punch in the throat and 20 minutes of various shoulder flapping (probably in a squat). 2.x’s worst nightmare.
That is all.
Location Change – Tomorrow Only
Important information for Skunk Works tomorrow, June 26.
Our church is having a week-long service project and has Covenant Church Lane closed for the week. There is no entrance whatsoever to Covenant Church Lane.
So, for THIS WEEK ONLY we will park near the entrance to Christ Covenant Church off of FULLWOOD LANE (which is off of Hwy 51, the only light between Sardis and Monroe). See attached map (click on image below to open in a new window).
Google maps link HERE.
If you have any questions email me directly at mlindner@moorelindner.com or call / text me at 704-609-0656.
Area 51 – Open for Business
35 men — and young me — gathered in the gloom.
89 QIC
Side straddle hop x20
Merkins x15
Little baby crunch x20
Imperial walker x20
Dolly x15 PRR (Providence Rd Run)
Burpee Ladder
– Burpee x7 – Little baby crunch x15
– Burpee x6
– Side straddle hop x15
– Burpee x5
– Merkins x10
– Burpee x4
– Mountain climbers x10
– Burpee x3
– Dolly x10
– Burpee x2
– Standing lunge x15
-Burpee x1
– Imperial walker x20
The Shore QIC
Sprint repeats followed by
1) Shoulders: In a squat, 20 military counts of arm flaps, Front-to-Back,
Up-and-Down, Circles
2) Mary: 20 military counts of slow bicycle, Flutter, Dolley, Mason Twist 3) Plank-O-Rama: Regular, Left arm high, Left leg high, Regular, Right arm
high, Right leg high, Regular, Elbows, Regular, Left arm high, Crunching
reps, Right arm high, Crunching reps, elbows (30 count)
Proclivity-
Fireman’s carry, Karyoke, Lunge walk, Backward run, Leap Frog
Playground Stations (45 seconds each ’til failure):
Box Jumps, Merkins, Plank, Flutter, Lunge Jumps, Pull-up Burpees
Joker QIC
Circle it up… F3 medley
Trail run
Field work
Circle it up… little Mary
Plank-o-rama
COT
Moleskin –
1) After wearing down in the heat with a long run, there were not too many happy birds circling the wings at the end of Shore’s Shoulders.
2) Plenty of FNG’s (and one 2.0) stepped it up to brave the veterans
workout. Next week they’ll have no choice but to embrace the pain.
3) Joker and the new guys / injured guys had some fun and pushed it pretty hard. Though I must say that our Dolly’s at the end were, in a word, hideous.
4) F4 (Fitness, Fellowship, Faith, and Family) scheduled for August 4, 4pm at The Shore’s house for Area 51 Pax. Workout the whole family, then enjoy a cold one by the pool. What more could one ask for.
The Prowler’s Life Lessons
Seven Pax issued forth from the Gloom for the downPainment.
THE THANG
Warmup
- SSH x 30
- I-Walker x 30
- Squat (Low and Slow) x 30
Century Set
- Merkins x 100 (5 min cap)
Main Course
- Overhead Tire Walk x 100 yards
- Jacob’s Ladder with tire (x7)
- Prowler x 4
- Back Flyes (w/ Tire + 50 lbs) x 2-3
- Woodchoppers (w/ Tire + 50 lbs) x 2-3
- Grab Bag in queue: Flutters, LBC’s, Merkins, Walking Merkins, Hairburners
- Overhead Tire Walk x 100 yards
- Swing Set Knee Ups
- Ab Weasel
- Overhead Tire Walk x 200 yards (mileage may vary)
COT
MOLESKIN
- After a month of breaking in the HS parking lot, the Pax moved out to conquer new territory, with a lengthy visit to the [INSERT MANLY NAME HERE] Hill and a quick stop by the playground for core work.
- The addition of a tire to a Jacob’s Ladder burns the legs and lungs in exciting new ways. Sure to be back.
- The Prowler teaches a valuable life lesson: Be authoritative and you will be rewarded. Be tentative and you will be punished. The only thing worse than getting the Prowler moving is getting it moving again after stopping half way….
- ….not that The Shore would know. He nearly caught the parking lot on fire, with sparks shooting from the skids in all directions. And then, when no one was there to run it back, he turned it around and ran another leg. None too shabby.
- Tclaps to Skunk Works FNG, and ironically named, Thin Crust. This beef eater has seen a blocking sled or two in his day. Strong showing.
That is all. Aye!
F3/Death Valley — Just for Fun
21 men gathered in the gloom for a Death Valley beatdown.
The Thang
Warm up lap around to track
Circle of Pain
-SSH X50
-Merkins X40
-Squats X40
-Mini-Mary… Flutter / Dolly / LBC
-Imperial Walker X25
Indian Run
“Field Work”
-Bear Crawl with merkins
-Sprints
-Back Pedal
-Karaoke
Jog to Bleachers
-Dips — 4 sets of 25
-Misc — Squats / People’s Chair
Run Back to Track
-Plank-0-rama
-1/8 mile sprint, with burpees
-1/8 mile sprint, with merkins
Circle Up… mini-Mary
NakedMan Moleskin
-McGee made an appearance at Area 51… good to have him… we all felt very slow trying to keep up with his vapor trail
-Not much chatter in the PAX today, but we were suckin wind a lot
–
Down Range – Punch in the Mouth of Wilson
2 Pax planted the VSF in the Mouth of Wilson, VA, for a down range downPainment.
THE THANG
Warm up
- SSH x 30
- I-Walkers x 30
- Mountain Climbers x 30
- 1 mile run
Main Course
- Jacob’s Extension Ladder (1 – 10)
3 minutes of Mary
- LBC’s x 30
- Low Flutter x 30
- Oblique Crunches x 30 (L / R)
- Heels to Heavens x 30
- Dolly x 30
MOLESKIN
- The Pax ventured into the hills to the Mouth of Wilson, VA, for a Father’s Day, bulls only weekend with the 2.x’s. After hitting the VA Creeper on Saturday and running with the Wild Ponies at Greyson Highlands State Park on Saturday, it would have been a shame not to put the hills to good use before clearing “town.”
- The Hill of choice was approximately a quarter mile in length and about 80 ft in elevation gain (according to the Suunto). Lots of loose gravel….the speck you see in the distance at the top of the hill is TR 2.3.
- The Pax was feeling their oats and pulled the extension ladder out of the shed–up to 10 burpees.
- Mouth of Wilson clocks in around 2500 ft above sea level but was strangely short of O2 yesterday morning.