F3 Death Valley

Stone Cold Waltz

The VSF found easy purchase in the soggy soil and ten men gushed DNA from every pore.

THE THANG

Warmup

• Jog two laps
• SSH x 29
• SSH x 1
• Half Burpees x 30
• Mmmmmm….errr…..k….inn…..ssss  (SLOW) x 10

Century Set

• Jumping Lunges (aka Mary Katherines) x 100 (5 min cap)

Circuit City – 2 Pax

• Herniators (Tire Flips) x 1 min
• Broad Jump Burpees x 1 min

30 sec rest

• Pull Ups x 1 min
• Suppine Pull Ups x 1 min

30 sec rest

• Farmer Carry (2-50lb buckets) x 1 min
• Bear Crawl x 1 min

30 sec rest

• Sit Up Med Ball Toss x 2 min

30 sec rest

• Dumbbell Punches, Standing x 1 min
• Dumbbell Punches, Suppine x 1 min

30 sec rest

• Hairburners x 2 min

6MOM

• Knee Ups x 20
• Farrokh Bulsara x 20 (Forward)
• Farrokh Bulsara x 20 (Backward)
• Heels to Heaven x 20
• LBC x 31
• Premature COT-ulation
• Mason Twist x 50

COT

MOLESKIN

•  “In cadence” means different things to different Q’s.  There’s the syncopated, scat stylings of Quarter Pounder who, on his first Q, sounded more like he  was reading yesterday’s Powerball winners, than calling cadence.  There’s the engineering precision of YHC, whose (if I may) line-dancing mastery and mad marching band skills make cadence second nature.  And today we were treated to Stone Cold’s lilting 3/4 time, waltz-like cadences, where a single merkin is executed in three beats….
• …..which may explain his inability to inflect on his intended last rep.  Stone Cold went Frank Costanza and stopped short at 29 on the SSH.  The unresolved chord was too much to bear and we cranked out another one.  Strong work, fellas.
• T’Claps to the Pax this morning for knocking down the 100 jumping lunges in short order.  Everyone was planked in under three minutes.  One hundred may not be enough next time….
• For future reference: broad jump burpees on wet grass may land you on your six.  Just sayin’.
• YHC’s compacted ear wax led him to believe the Q had signaled completion of our six minutes of Mary, when in fact we had only completed five minutes.  An embarrassing premature COT-ulation….apologies–that’s never happened before.

F3 Power

A baker’s dozen posted to flush the system and dispose of  the muffin tops.

THE THANG

Warm up

• SSH x25
• Merkin x 15
• I-Walker x 25
• AMRAP Burpees x 2 min.
• A lap around track

Stations (Pair up, 2 min total per station, 1 min each exercise)

• Hairburners / Hairburners
• Tubing Curls (AMRAP, AFAP) / Dumbbell curls (25 lbs)
• Seated Tire Pull (+50 lbs) / Flutter kicks
• Med Ball Merkins (Hands ) / Med Ball Merkins (feet)
• Inchworms / Mason Twist (35 lb)
• Lunge Press / Lunge, Dumbbell Press (15, 20 lbs)
• Pull Ups / Suspended Merkins

Mary

• LBC x 30
• Dolly x 30
• Flutter x 30
• LBC x 50
• Superman Hold x 30 sec (x2)

COT

MOLESKIN

• At 0500 YHC fielded a call from F3 noob Goat Cheese asking for a ruling on the F3 Rain Plan.  Verdict: In the event of rain, you get wet.
• A51 perpetual War Baby Donkey Kong continues to impress at Skunk Works, giving Joker all he could handle on the stations today.  DK is one of untold dozens of Pax who answer the bell week in and week out and transform themselves into better men.  TClaps, my brothers.

F3 / Skunk Works – BackBlast – 05-15-12

Twelve men issued forth from the gloom for the inaugural Skunk Works.

THE PAX

The Shore

Sparky

APK

Custer

49er

Heinz

Joker

Nibbler

Countertop

Slap Shot

Stone Cold

Tiger Rag (QIC)

THE THANG

Warm Up

• SSH x 35
• Runner’s stretch
• Triangle stretch

Here Be Dragons

• 100 burpees for time (10 min cap)

Stations (2 cycles)

• 50 lb. sandbag carry x 100 yards, 5 sandbag burpees with overhead press
• Slosh Pipe carry x 100 yards
• Plank Pull x 50 ft, tire + 20 lbs (left, right, head first, feet first)
• Upright rows x 15 (45 lb or 35 lb plates)
• Merkins in queue (x 20), planks

Plate-O-Rama

• Hairburners (Standard) x 2
•  One-armed Hairburners x 2 (L, R)
• One-legged Hairburners x 2 (L, R)
• Hairburners (Std.) x 2

Little Mary / Stretch

• Low Flutters x 25 (hold ’em)
• Dolly x 25 (hold ’em)
• Stretch-O-Rama

COT

MOLESKIN

• Tclaps to the Pax for supporting the new workout despite the palpable feel of mutiny on the first call out…100 burpees for time, the first of many Skunk Works sets designed to have the Pax face their dragons.
• Slosh Pipe 1.0 (4″ x 10 ft PVC, half filled with water) debut met with mixed results and goes back to the lab for fine tuning.  Solid concept, but can’t get the confounded thing to stay water tight.  Slosh Pipe 2.0 forthcoming.
• Sandbag burpees ravaged the 10-mil bags and showered the Pax with sand on the press.  Back to the lab for testing on Sandbag 2.0.  Anyone in the Nation have, or have a source for, truck inner tubes?
• How do you take a sublime exercise like the Hairburner (plate push) and make it better?  Take away appendages.  The Pax buffed the parking lot to a lustrous shine with one-armed and one-legged Hairburners.  Tclaps to Heinz (aka Wookie), who needed a longer runway, and Joker, who is, for my money, the fastest Pax on four limbs in the Nation.

F3/Skunkworks-Preblast.12/3/11-Kettlebell Session (Invite Only)

Gentlemen,