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:
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:
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:
3MOM
Hairburner Relays
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
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:
Jog to Picnic Table and Pavilion
RECOVER – REPEAT
Jog to Playground – Break up into 4 groups
REPEAT
Jog to Kitty-Litter (Sand Volleyball Courts)
Jog back to Shovel Flag for COT
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.
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
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
THE THANG – Stations: 1 min/switch/1 min
ABBREVIATED MARY
COT
MOLESKIN
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.
The shovel flag was planted and 10 Pax ventured into the chilly gloom with the sun just beginning to rise over The Rock.
The Thang:
Run to Rea Rd and up the hill entrance 3x
Run to baseball field
SSH’s x 25
Imperial Walkers x 25
Mountain Climbers x 25
Partner Merkins x 20
Leap frog partner – 50 yds
Partner carry – 25 yds – switch & repeat
Partner planks/decline Merkins x 15 (2 sets)
Partner planks/LBC’s x 15 (2 sets)
Wheelbarrow – 25 yds – switch & repeat
Rock twists x 20 each side
Flutter kick x 20
Overhead Rock press x 20
Prairie Fire Mary x 30
CCVs x 10, flapjack & repeat
Indian Run 1/2 mile down Rea Rd
COP Tabatta’s:
20 secs on/10 secs off:
Merkins, high knees, mountain climbers, squats (2 sets)
Indian Run 1/2 mile up Rea Rd, including lunges and backward lunges
COP Tabatta’s:
20 secs on/10 secs off:
Burpees, LBCs, squats, Burpees
Run 1/4 mile to parking lot
COP
Moleskin:
DK and Run Stopper (still dealing with plantar fascitiss) go 2 hours after an early one hour pre-Rock workout led by Tiger Rag – strong men!
Thought we might lose a man or two as a duly-smoked Pax had to maneuver crossing Rea Road 4x with Saturday Soccer mom’s flying up & down in their Dredd-like mini-vans.
We’ll do it again next Saturday….come join us for a trek sure to include North Face!
5 pax congregated to lay down some miles and work out the kinks.
The Thang: 3 pax did 6 miles. 2 did 4. And half of us did 20 burpees per mile
The Moleskin:
It was a beautiful morning (or rather night) to run. Cool and clear.
Devil’s Turn FNG Far Side did a good job keeping the pace. He may not of run recently, but he is definitely in good enough shape to handle any simple challenge laid in front of him. Strong work brother.
Harley is showing up more often these days. He may not be training for anything in particular, but he should be.
Tiger Rag was definitely the craziest of us out there this morning. He ran 5 miles from home just to get here (starting at 4:30?), did his six with YHC and Far Side, then kept going back home. Must be training for Thunder Road or something. I’d say he’s going to kill his first marathon!
49er’s currently the strongest runner of us. And I actually think he likes it!?! I know he’s going to kill the NYC marathon in a couple weeks.
18 pax set out on a cold morning to warm up.
The Thang:
Jog to field
Fence Hopping – around the track, over and back on the fence
Length of the Field running – Sommersaults every 5 yards, Jog back
Broad Jump every 5 yards, Jog back
Lunges down, Jog back
Spartan burpees every 5 yards, Jog back
Over to the Softball Diamond – First Base: Merkins, Second Base: Mountain Climbers, Third Base: Carolina Dry Dock, Home: LBC’s
First set – 10 each, Second set – 15
Wilderness trek to playground
Swing Jumps, Pull-Ups, Swing Jumps
Field – Sideways Bear Crawl/Tunnel Formation, Army Crawl through the Tunnel
Wilderness trek back (only slightly less lost on the way back)
Over to the Baseball Diamond – Right Field: Flutter Kicks, Center Field: Bicycle, Left Field: Mason Twist
FIrst set – 15 each, Second set – 20
Bear Crawl up Hill
30 Burpees
COT
Naked Moleskin:
Continuous motion was the rule for the day. No wussy planks or count downs. Those who were too fast paid the price with many extra burpees until the rest could catch up.
I figure all present completed most of a Spartan Sprint, minus a few miles. Needless-to-Say, none of us have any excuse come March. Sign up online: www.F3Nation.com/Events by August 30.
The Bear Crawl Tunnel/Army Crawl follow through was taylor-made for Coal Miners Daughter, and least in theory. The headlamp effects and close proximity made this a real crowd pleaser.
Great fun out there this morning! Though breathing was difficult for some, let alone conversation, I hope all three F’s were still present in full force. Strong work by all!
18 of the Faithful joined up in the cool morning gloom to get this week’s downPainment from the ever changing Skunk Works.
Shovel Flag was planted and we launched at 0530.
The Thang:
Jog down the hill
SSH x 25
Shore Shoulders x 15, 10, 10, 10 (circles- small, big, forward, back)
Groiners x 10
Jacob’s Ladder- up the hill with Dumb bell burpees at the top (1-5)
Plank-Merkin-Walk (or something like that) across the road while YHC ran to get the timer. (Thanks, TR)
Mosey to Tennis courts
Dumb Bell Ciabatta (30 sec each exercise for 4 mins)
Chest- DB Press, DB Flys, Merkins, Mission Impossible
Guns- Corkscrew Curls-alternate, Side Curls, Hammer Curls, Static Hold
Triceps- Skull Crushers, Overhead Tri Rise, Plank Kickbacks, Dips
Legs- Step Ups, Rear Lunges, Squats, Side Lunges
Overhead hold and presses on the walk back to Parking lot
Moleskin:
Ok, another SW experiment here, trying to modify the normal ciabatta from previous workouts. YHC probably should alter it some. FYI, the always overly ambitious QIC, we only got to half of what was on the Weinke. Ran out of time.
Also, tried a new Timer App on my iphone….need to practice more with it. Thanks for your patiences.
Joker seems to attack Barking spiders early in the morning, especially during the warm up.
T-claps to all the South Charlotte Pax that did either the Mud Run or Spartan Beast this past weekend. Congrats to you, Strong Brothers! Lots of chatter about their experiences and showing off of the battle scars. Neosporin- buy some.
Get your kettle bell from the F3 bulk order. We’ll be using them in the future at SW.