Aye! 38 Pax posted for Death Valley this AM. The April-esque weather was great to play in.
The Thang
Sprint to football field
COP
Merkins x 10
Merkins x 10 (QIC counting snafu caused redo)
SSH x 25
LBC x 15
– Jog to track
Progressive 400s
4 x 400 with each lap faster than previous
Plank until everyone finished
– Jog to end zone
Redzone Suicide
Split into two groups
Group 1 does suicides
– End zone to 5 yard and back
– End zone to 10 yard and back
– End zone to 20 yard and back
Group 2 does the following until Group 1 finishes suicides
– Cycle 1 – mountain climbers
– Cycle 2 – dive bomb merkins
– Cycle 3 – spartan burpees
Each group switches after each cycle
– Jog to baseball field
Suicide Squeeze
Stay in two groups from Redzone
Group 1 first, Group 2 follows when G1 leaves 1B
Sprint Home to 1B – squats x 10
Side shuffle to 2B – merkins x 10
Side shuffle to 3B – SSH x 10
Jog to Home – burpees x 5
Home to foul pole suicide
Rinse and Repeat
– Jog to CF
3 MOM
Dolly x 15 with 5 slow count
LBC x 20
Dolly x 5 very slow count
Bicycle x 15
– Jog to base of hill
Jacob’s(?) Ladder
QIC uncertain of true definition of Jacobs Ladder hence the ?
Stay with groups from before
G1 runs hill repeats with increasing merkins at top
– resulting in 5 repeats and 15 merkins
G2 does LBCs until G1 finishes
COT
Moleskin
– Great effort by the pax this AM. As a first time Q, I wanted to keep everyone moving and I think mission was accomplished. Tclaps to Tiger Rag for all his help
– Welcome to FNG Virgo, a headlock by Worldwide Leader. Hope you enjoyed it Virgo and will be back again.
– Please keep Callaway(Alex Browning) and family in your prayers on the loss of his mother. Details below:
Visitation
Wednesday Dec 5 from 6-8PM
Hankins and Whittington Funeral Service
1111 East Blvd
Charlotte 28203
Memorial Service
Thursday Dec 6 at 2PM
Church at Charlotte
2500 Carmel Road
Charlotte 28226
– Several pax were donning rucks in preparation for GORUCK.
– 49er looked strong on the 1 mile run with his ruck. Tiger Rag noted that he might be a few bricks shy of a full load. Just sayin’….
– Thin Crust apparently didn’t get enough running during the workout as he was observed hitting the track for a bonus mile post workout. Nice work brother.
19 men gathered in the gloom [lilteraly] for The Matrix.
The Thang
Run around field
Side straddle hop 20x
Squat 20x
Imperial Walker 20x
Clark Griswold / twist squat jumps 20x
Merkin plank ups 15x
Mtn climber 20x
Jog to field – Interval
1) Bear Crawl
Carolina Dry Dock x10
B-Bear Crawl
Wide merkin x10
Sprint back/
2) Karaoke Right
Squats x20
Karaoke Left
Squats x20
Sprint back / LBC
3) Forward / Backward shuttle run
Indian Run 3 lines
1) Traditional back to the front
2) 5 merkin chaser
3) Zig zag to the front
Run to Wall
1) 1 leg wall squats 15 per
2) Balls to wall push up hold/ push up
3) Peoples chair
Run to Bench on your own
1) Triceps Dips narrow 20x
2) Decline merkins 15x
3) Pull Ups 10
4) Jump ups 20x
1) Triceps Dips Wide 20x
2) Diamond merkin 15x
3) Pull Ups 10
4) Jump ups 20x
Last man max count to fail
Planked roll ups
Abs LBC’s 30
Bicycles 20
Super Man 1 min
Dolly 20
Mason Twist 30
Leg flutter 20
Moleskin
– Triple claps for Cheese Curd on his first Q experience.
– Dora and Salt Lick with strong performances in the planked roll ups [“dive bombers”] to failure contest.
Ten men gathered at McAlpine Elementary School for the Charlotte South mud run qualifier.
The Thang
-Run 1/3 mile to start race
-Do “the loop” ten times, including the following:
Run a quarter mile [approx], then ten burpees; run a quarter mile [approx], then move through three obstacles — 1) walk the plank down handrails, 2) climb over the four “legs” of the spider playground apparatus, and 3) do five pull ups. Rinse/wash/repeat a total of ten times. As a counting mechanism, performed 1 merkin at the end of the first loop, 2 at the end of the second loop… up to ten at the completion of the final loop.
Total distance convered was 5.05 miles. Performed 100 burpees [at least], 50 pull ups and 55 merkins. For any obstacles that could not be completed, a ten burpee penalty was assessed.
Moleskin
YHC takes credit for a bland course that lacked in creativity, but delivered in terms of O2 deprivation. The half mile “loop” included a hill that delivered its justice in a slow, painful dose.
In the pre-race gloom YHC explained the course as a “loop”, which thoroughly confused the PAX as it was really an out-and-back course that we did ten times. #misdirection. The mail box was our mid-way point, and a reminder that it was time for more burpees.
Mall Cop enjoyed a holiday work party on Friday night, only the pay the price on Saturday morning. No merlot was spilled, but YHC achieved a “contact buzz” simply by smelling the vapors emitting from Mall Cop’s pores.
Rumor has it that a ten-point spotted the men in the gloom and ran for cover.
17 men gathered in the Area 51 gloom.
The Thang
Run to lower field
– Side straddle hop
– Imperial walker
Run a lap around lower field
– Squats
– LBCs
Run lap
– Shoulder warmup
– Merkin/overhead press 1-10
Run lap
– TR thrust
– Jump lunge
Run lap
– TR thrust
– Scissor crunch
Run lap
– Merkin/overhead press 10-1
Field work
-Back peddle/high knees
-Karaoke down and back
-Bear crawl/frog jump
-Walking lunge
Run to upper playground
-10 pull-ups
-20 incline merkins
-30 dips
-30 jump squats
-400 M run
-10 pull-ups
-20 incline merkins
-30 dips
-30 jump squats
Run to wall
-1:30 on the wall
-20 decline merkins
-Set *3
Run around track
Ab work
Cross over
Dolly
Scissor
LBC
20 strong gathered in the shadows of Calvary Chuch this chilly first day of December! Far Side started the pain with a
COP
SSH x 30
Imperial Walker x 20
Mountain climber x 20
Merkin x 15
LBC x 20
Squat x 20
Indian run around soccer fields
Tabata circle squats
20 seconds as hard as you can go, 10 second rest – repeat 8 times
Lap around the field
Tabata circle – rotate between merkins and berpies
20 seconds as hard as you can go, 10 second rest – repeat 8 times
LBC x 20
Second half of #painment came from Run Stopper:
Bench Work – own count
REPEAT 3 TIMES…
Jog to Playground- split up into 3 groups – Attack Tree Stations
REPEAT 2 TIMES…
Jog to K-9
REPEAT 3 TIMES…
MoleSkin — since im not as verbose of some of my other F3 QICs I didn’t want to go without posting something here so here goes:
7 pax ventured out into the Cold Gloom for a straight 4 or 6 miles this morning
The Thang:
6 miles for some. 4 for others. About 5 for Ray Charles.
Moleskin:
Today was supposed to be a time trial day, but I know at least YHC was too cold and stiff to completely push my limits. On the other hand, Ray Charles has consistantly been out pushing his limits. I’m sure he gets stronger every week!
Bratwurst has always been fast I suspect. 2:51 in the Marine Corp Marathon. That’s a 6:35 minute mile for 26 miles for those of you mentally challenged. And that’s fast for those of you that have never been out on the trail timing yourself.
All the animals out on the greenway must now be hibernating as they’ve all disappeared the last few weeks. We did all get to run under the freight train heading into Charlotte at about 5:45.
Next month at the Devil’s Turn we all get to play Santa and his Elves, GoRuck style. We’ll give you a taste of the challenge whether or not you had the guts to actually commit to the real thing.
25 PAX posted this morning. Clearly they didn’t know that YHC (Short Sale) was posted for his inaugural run as QIC. Thanks for your support men.
THE THANG:
Warm-up
· Jog to lower football field
· SSH x 20
· Imperial Walkers x 20
· Merkins x 20
· Mountain climbers x 20
· Some exercise the QIC can’t remember
Partner Mini-Murph
· 10 Merkins
· 20 LBC’s
· 20 Squats
· 1 lap around track – staying with your partner
Rinse & Repeat x3
· Jog to bathroom building
· Peoples Chair 90 sec
· Merkins x20
· Peoples Chair 60 secs
· Merkins x20 (I think)
· Peoples Chair x60
Jog to baseball fields & divide into two groups
· First group Dips x20
· Second group Australian (supine) Pull-ups x15
· Rotate
· Rinse & Repeat
Jog to bottom of hill and find partner from the mini-murph
· Partner Carries up the Hill
· Rinse & Repeat
Jog to parking lot for 10 MOM
· LBC
· Slow Count Flutter
· Bicycle
· Dolly
· Rosalita in Spanish
· Merkins x20
· Burpees x5
COT for 30 seconds of more burpees
Moleskin
Plenty of headlamps kept the Pax running in the right direction this morning. YHC heard lots of heavy breathing at the end of the Partner Mini-Murph and lots of “ughs” during the Peoples’ Chair – mission accomplished.
While the railings for the Australian pull-ups were too low to the ground for full-range of motion for most of the PAX, Header reminded YHC that those who are more vertically challenged found the railing height quite suitable. YHC was scolded by one member of the PAX after the workout for not announcing that the PAX should have picked partners of similar size which would have come in handy during the Partner Carries. YHC did notice that Wanker and Header were struggling a little with their partner choices as they each made their way up the hill.
Triple claps to our 2 site FNG’s: Field of Dreams and Stagecoach. Stagecoach ran a lengthy and detailed cost/benefit analysis in Excel and determined that a workout at Death Valley is more advantageous than working out with his personal trainer in a room full of ferns and Muzak.
Twenty three #AnarchistSkunks pushed down old ladies, torched Peugeots, and fomented discontent. Yet the Segway never came….
WARM UP
THE THANG
Walk of the Bone Stackers, Alt L/R, Back to Lot
2MOM
COT
MOLESKIN
“One good deed is more worth than a thousand brilliant theories. Let us not wait for large opportunities, or for a different kind of work, but do just the things we ‘find to do’ day by day. We have no other time in which to live. The past is gone; the future has not arrived; we never shall have any time but time present. Then do not wait until your experience has ripened into maturity before you attempt to serve God. Endeavour now to bring forth fruit. Serve God now, but be careful as to the way in which you perform what you find to do—’do it with thy might.’ Do it promptly; do not fritter away your life in thinking of what you intend to do to-morrow as if that could recompense for the idleness of today. No man ever served God by doing things to-morrow. If we honour Christ and are blessed, it is by the things which we do today. ” – Charles Spurgeon
17 of South Charlotte’s Finest returned to The Matrix’s icy gloom this morning for another dose of…
THE RED PILL
Moleskin
YHC’s first full QIC. #Tclaps to all you gentlemen for not lynching me. It was a privilege to lead, and I look forward to the next opportunity. Strong, strong work by all.
Quite nippy for a Monday morning. The Bolshoi were out in force, everyone had gloves, and when I rolled into the parking lot there sat 5 vehicles with Pax on the INside rather than the OUTside who probably were not at all hiding out from the cold (#fartmobiling) but that’s the first time I’ve witnessed that phenomenon. Buck up, Campers, it only goes down from here.
Pax chatter went to zero during legs&laps. Just the sounds of lots of gloom-sucking. Joker reports that Cheese Curd allegedly took a dive on the pavement during legs&laps… “I didn’t see it, but it was loud enough that I heard it!” Glad you’re OK, brother, you’re Qing next Monday.
The partner squats were a crowd pleaser, and likely a violation of some CMS policy regarding what grown men should be doing on school grounds.
And finally, in remembrance of Freddie Mercury who passed away 21 years ago this past Saturday, we did 6 Minutes For Freddie with lots of bicycles and extra bicycles after that.
Dora out.
RIP FREDDIE (5 September 1946 – 24 November 1991)
19 men gathered in the Area 51 gloom.
The Thang – McGee
20xSSH
10xMerkin
10xImperial Walker
10xMountain Climber
10xDiamond
5 Burpees
10xSquat
10xBaryshnikov
10xa few other things
Century Club:
Four light posts and 25 each stop
First – Merkins, Mountain Clumbers, Squats, Burpees
Second – Jumping squats, Jackknifes, forgotten, Spartan Burpees
Third – can’t remember anything but the Burpees. Too. Much. Pain.
The Thang – Countertop
Peoples Chair
Balls to the wall
Peoples Chair
Balls to the Wall
Track:
Front Playground:
Partner Carry
Run
Crab crawl downhill – Trail Run – Bear Crawl uphill
Run
Back Playground:
Partner Carry
run
Track
High Crawl across center of track
Mary at track
LBC x15
Bicycles x15
Back-scratchers x 15
Side-crunches (x10 each side)
Leg-lowers x 15
Dolly x15
Moleskin
Dora 2.0 cruised through without a problem. He needs to bring a ruck next time.
McGee put the official stamp of Leatherneck approval on Counter Top’s half – pain like a mudrun, for sure.