Another strong showing for the pre KB workout and Bananas actually followed through from his tweet after bailing on Death Valley last Wednesday.
The Thang
Burpees until Minimum got out of his car (37 total)
Mosey to lot
SSH x 15
Split jumps x 15
Slerkins x 20
Calf stretches
Honey mooner (15 secs – sounds about right!)
Mountain climbers x 15
Squats x 20
Partner up
50 burpees combined while partner runs hill.
50 squat jumps combined while partner bear crawls up hill merkins each 5 crawls.
200 LBC’s while partner bear crawls down hill with merkin each 5 crawls.
Mosey to soccer field.
Tire combos with stagger merkins, dry docks, tri dips, squats, merkins. All move when first in line completes 5 burpees.
Suicide race with team doing burpees each time runner gets to tire.
Repeat tire combo with first person completing 3 Turkish get up burpees.
4 mins of Mary
COT
Ye Olde Moleskine
Good crowd for the long awaited Bananas bicep bonanza we have read so much about on Twitter but never had the chance to enjoy. Enjoy we did as twelve lads showed up early and schwung shum metal. Biceps, triceps, and chest was the name of the game and it got YHC thinking the main workout may need adjusting but then I figured stay calm and carry on. Even Matlock showed with his big painted bell. Could have said he was late for the pre workout but I’m just saying he was early for the main gig for the first time!
YHC had to get the watch back on eastern after being set on Greenwich Mean Time. This allowed Minimum an extra few minutes to decide on which gloves to wear and the pax to perform a lot of burpees. More burpees came at the hills for the combined partner challenge as we knocked out 50 between the pairs. Bear crawls downhill proved to be TR’s kryptonite as he modified with a light skip down the hill instead. Brown was still full of mumble chatter so more hills were added to try and keep the boy quiet.
To the tires and that’s when the fellas starting dropping their hats left and right. Matlock nearly wiped out his whole team with some horrific odors that Radar would have been proud of.
Good work by all today.
Keep Snakebite, Chewie, and Horsehead’s boy Boone Dock in your prayers as they recover from injury/surgery. 24 hour Muck Ruckers doing the heavy tonight too – DK, Dora, and others.
Cheers,
Bulldog
When: 2/28/2014
QIC: Lab Rat (YHC) on Q
The PAX: Strange Brew, Lobster Roll, Gummy, Passport, Chakravarty (??), Mr. Brady, Lego (Greg S., FNG), Blue Rhino, The Shore, Baracus, Gullah, Night Court, Lab Rat (QIC)
Thirteen Pax volunteered to test their pain-threshold.
The THANG:
Mosey to the track and complete a one lap at a brisk pace, ending at the 50 yrd line
SSH x 21
IW x 21
Merkins x 9
Wind Mills x 21
Low slow Squats x 21
Mosey to the foot of G-Mother Mtn
Work on G-Mother Mtn. (Partner up, size kind of matters)
Sprint to the play structure at the top. P1 planks. P2 does decline merkins 9 x with feet on P1’s back; flapjack. P1 & P2, quality pull-ups 3x ea.
Run to the bottom, plank until all Pax return
Repeato: Wide arm merkins 2nd time & quality pull-ups 3x ea.
Repeato: Everyone, feet up on the fence for decline pushups x 9 & quality pull-ups 3x ea.
Plank at bottom until all Pax return
Mosey to the end zone for Pushmi-Pulyu. Reclaim partner
P1 pushes P2 to the 50 yrd line, P2 resists. Turkish Getups at the 50 yrd line (P1 pulls P2 up 15 x R side). Flapjack, return to end zone.
Repeato x 1 (Turkish Getups 15 x L side the 2nd time)
P1 pulls P2 to the 50 yrd line, P2 resists. Turkish Getups at the 50 yrd line. P1 pulls P2 up 15 x R side. Flapjack, return to end zone.
Repeato x 1 (Turkish Getups 15 x L side the 2nd time)
Partner Work (Top of bleachers)
P1 does merkins with feet in wide stance. P2 hops over L leg to middle, hops over R leg, and back, continue until P1 completes 6 selection quality push-ups. Flap Jack for two rounds.
Partner Burpee-Inch worm. P1 jumps forward to P2, slaps P2’s hands, drops, does merkin, inches hands backward to feet, and then stands. P2 then jumps to P1, they slap hands, and P2 completes the Burpee-Inchworm. Pax not doing Burpee-Inchworm does high knees as fast as possible. Complete as many as possible in 2 min.
4 minutes of Mary
LBC’s x 20
Dolly x 20
Cumberland Co. Viaducts, 10 x ea side
Mosey back to parking lot with jail break thrown in
COT
Moleskin
Ten eager experimental units, ah hum, excuse me, subjects volunteered to determine and surpass their individual pain threshold. To do so YHC sought to test all flexors and extensors from the shoulder girdle to the ankle. Minimal rest between exercise bouts was imposed to maximize our physiological downPainment. YHC would like to believe this was accomplished. Pax quote: “Lab Rat, you’re a mad scientist!” Reply: “I’m not mad, there’s no hate here.”
He gives strength to the weary and increases the power of the weak. Isaiah 40:29
The Thang
Mosey to the front parking lot for COP
COP
SSH x 30 / Rock Hooper x 25 / IW x 30 / Merkin x 20
Mosey to soccer field
Merkin x 15 / Plankwork / Merkin x10 / Plankwork – continuous set
3 groups established rotating from each end of the soccer fields as follows:
Mosey to shelter
Peoples Chair / Jump-ups x 20 / Dips x 15 / Merkins x 10 à Wash, Rinse, Repeat x3
Mosey to entrance hill
Lunge walk Down / Bear Crawl up / Merkins x 5 / Plank X2
Mosey to start point
Low slow flutter x 20 / Dolly x 20 / Burpee x 10
Moleskin:
The Gloom was positively enhanced with weather much better than forecast.
Nice work Pax!!! We worked every inch of the soccer field and Hacksaw was particularly appreciative. Turkey Leg wanted to tear down the fence and extend the distance but we forgot the bolt cutters.
As mentioned in the open to this post, this Q was the recipient of an unwelcomed Android “feature upgrade” overnight. My recording machine – aka “smartphone” to you progressive types – was therefore not fully functional. As a result I did fail to properly record 4 members of the Pax. For those I missed please post a reply and I’ll correct.
Great work by all 14 guys this morning! Thanks for allowing me to lead. I hope to get more creative as I acquire experience.
(Written by BTB for Liquor Cycle)
A new business idea was born at SPEARHEAD this morning, as seven future business owners and one LIFO rucked through the gloom.
0415 – Liquor Cycle and BTB arrive on site to scout out the path. Path looks good!
0445 – Rucks up and launch!
The Thang
Thursdays at SPEARHEAD are generally a ruck, with or without coupons, on the streets of our AOR, but today was different. Liquor Cycle never fails to excite, and our mission was to get OFF the streets.
Head out from Carmel, through the neighborhood, out on Sharon View. Enter Old Providence Swim & Racquet Club (ignore the posted no trespassing signage as we pass).
Notice the glowing eyes in the woods that seemed to be staring at us and ready to pounce…. Continue on.
Enter the McAlpine Creek construction area behind the racquet club.
Notice an open mussel shell on a rock by the creek. ** CLICK ** inside Liquor Cycle’s head – CHARLOTTE SEAFOOD COMPANY was born! — Proceed to register web site and LLC from iPhone. — Keep rucking.
Follow the creek off-road in the construction site until we reach Colony Road and Morrowick.
Pass a pile of logs and stop for a moment to think of Hoff and his hurt knee. Hoff had planned to post today, but decided NOT to because we told him there would be NO log. He said that the ONLY remedy for his torn meniscus was to carry a log and a loaded ruck… We determined that this was an Ancient Chinese Remedy that the medical community had not yet adopted. We decided to leave the logs alone in memory of Hoff. We continued on.
Exit construction and follow Morrowick to Colony.
Colony to Carmel.
Carmel to Camilla.
Camilla to Thornbridge,
Thornbridge to Carmel.
Carmel to Camilla.
And back home to CMS!
5.1 Miles this morning at a great pace of 16:30/mi (average)
COT
Moleskin:
Great work today, guys. 2ndF is always great on Thursdays, and today did not disappoint.
Our pace was awesome! When Liquor Cycle and I planned the route, we did not expect to get through the creek area that quickly. Ultimately we added 1.5 miles to the original plan to fill time!
Charlotte Seafood Company should be up and running soon. Liquor Cycle is the CEO. I heard Clueless might be interested in employment with them as well.. Not sure.
It was good to have Dora out this morning, carrying nothing but a cup of coffee – coach’s orders. It was good to get to talk to Dora one last time before he heads to Fort Bragg for the Heavy tomorrow.
Donkey Kong gets credit for posting this morning, but we didn’t see him until we got back for COT. Apparently he forgot what time we started. He rucked while we were gone, so it counts!
Good luck to Dora, Checkpoint, and Donkey Kong this weekend at Fort Bragg Heavy.
BTB and Gulfstream will be shadowing the Bragg Heavy, so watch @SPEARHEADf3 for updates and pictures. We will post whenever possible.
Thanks again for posting, and always remember that carrying a log is THE BEST way to recover from injury!
Announcements:
Please RSVP for Challenge Week Activities – http://tinyurl.com/SHRSVP
Purchase custom shirt and patch combination for the challenge – http://tinyurl.com/kralxeg
Posted on behalf of Splinter
5 Gents avoided the dreaded fartsack and hit the pavement of Rebel Yell. The goal was a total body beatdown focusing and chest, legs, and abs with some cardio work in there too. Hopefully YHC delivered.
Warm up run through parking lot
COP:
SSH x 25
IW x 20
Shoulder Circles x 25
The Thang:
Mosey to back of loading docks and gathered at first speed bump.
Speed Bump 1 – Hand Release Merkins x 25, Burpees x 2, jog to next speed bump
Speed Bump 2 – Deep Squats x 50, Burpees x 4, Bear crawl to next speed bump
Speed Bump 3 – Partner sit ups x 50 each, Burpees x 6, jog to next speed bump
Speed Bump 4 – Lunges x 100, Burpees x 8, job to next speed bump
Speed Bump 5 – Carolina Dry Docks x 50, Burpees x 10, jog to next speed bump
Speed Bump 6 – Partner Leg throws x 25, Burpees x 12, jog to stop sign at top of hill
Stop Sign – Mtn Climbers x 50 (audibled from 100 on the Weinke)
Jog to Parking Lot far side of movie theatre for Partner work
Round 1
Partner 1 – Semi Gloss (aka People’s Chair)
Partner 2 run lap around far side parking area
Flapjack
Round 2
Partner 1 – Merkins
Partner 2 run lap around far side parking area
Flapjack
Round 3
Partner 1 – Semi Gloss (aka People’s Chair)
Partner 2 run lap around far side parking area
COT:
Flutter x 25
Heels to Heaven x 21
Dolly x 25
Moleskin: YHC was thankful for the opportunity to Q Rebel Yell. Virgin Q had me slightly nervous and up last night practicing counting 1,2,3 while doing Mary. Thankfully the PAX was gracious and not too much trash talking the rookie took place, helped that the speed bump work was a Grinder. There was a bit of debate about the tempature. Some claimed 28 degrees, others 35. Either way it felt warm and we were serenaded by Birds chirping as we jogged through the parking lot. Long Distance did say, “In Venezuela no one would be jogging this early.” YHC thought he would never be jogging this early either brother. Some good conversation out there prior to the Speed bump work, made me reminisce about Brew Thrus in Cullowhee. Chipolte is right, we need to get those around here.
Bear Crawls after a leg routine are killer, YHC made the note to self and opted for jogging after the lunges instead of the planned Bear Crawl to the next speed bump on the Weinke. Long Distance was beasting some Merkins on the partner work.
Thanks to Purple Haze for the accountability on the the Weinke and good feedback. YHC original plan may have been too ambitious.
No thanks to the few who mentioned supporting YHC on virgin Q but either fartsacked or opted for HYDRA, those PAX know who they are.
In all seriousness, I am just thankful to be a part of a movement of men who push themselves and one another to become stronger in Heart, Mind, Body, Spirit.
Announcements:
Look for 3rd F opportunity during lunch starting in South Park on April 2nd location most likely Bojangles on Morrison next to Rooster’s. contact Hops if you are interested
Still need some people to sign up for final BRR team. Contact Baracus.
5:13 AM came and 9 men emerged from their cars into the brisk morning air ready for a 4 to 6 mile run. YHC had contemplated heading to new ground, but decided that the tried and true path to S. Charlotte Middle was best with a 2 mile stint on the track to provide flexibility for the overall mileage.
At 5:16 AM with GPS watches locked in, we left the parking lot and didn’t look back. Everyone was instructed to run at their own pace and enjoy the run. That we did.
As usual, Frasier led the charge with Haggis, Fletch, and Turkey Leg hot on his trail. The pace on the last stretch was teasing a 6 min/mile pace. If that doesn’t put a burn in your lungs, I don’t know what will. Nice work!
Welcome to DT FNG’s Wing(space)man and Stump Hugger! Strong work out there brothers. Keep coming out!
Thanks all for posting today. It was a great run.
32 men took the minefield of the DMZ. The goal was to get a good upper body workout in and YHC was certainly shoulder/chest/arm smoked today, hopefully all the pax were as well. Without further adieu:
Warm up run to the school
COP:
SSH x 35
IW x 25
Mountain Climbers x 20
Slow Squats x 20
Mosey to the football field
Partner up
Over under x 10 each, flapjack, repeato
Prairie Fire Mary x 10, flapjack
Wheelbarrow 10-20 yards and return
Visit from one of our old F3 friends a Mr. Jack Webb
Up to 6/24 when aggressive Runstopper gets to calling out the Q (more on that later)
Runstopper restart of Jack Webb from 1/4-10/40
Jack Webb – 1 Mirkens x 4 arm raises, 2 Mirkens x 8 arm raises continue until you reach 10 Mirkens and 40 Arm raises.
Remain in Jack Web circle for circle of Fire – Plank as long as possible while individual sprints around the outside of the circle. Yes that’s a long time to hold a plank so modified as needed, right arm high, switch left arm high, elbows. If you ain’t cheating you ain’t trying.
Jog to parking lot: Stop, 25 Mirkens OYO- Plank (yes, more planks) until all were done.
Jog to next pain station (100 yards) stop, 25 Mirkens OYO Plank
Jog to next pain station (100 yards) stop, 25 Mirkens OYO Plank
Repeat for another thee stops, adding only 25 Carolina Dry Docks at next station (just to give some relief to the PAX arms)
COT- yes, one final set of 25 Mirkens.. kind of a going away present from me to the PAX.
Moleskin: YHC has never had the chance to co-Q with Runstopper who was the guy that EH’d me in the first place. Q real honour to lead today with him, we thought we’d have a little fun with it so Runstopper started heckling YHC during Jack Webb from about 4 until 6 and then in mock frustration handed off to Runstopper, although YHC does have to admit that I didn’t think he would restart from 1 again, oh well, if that didn’t kill me the circle of planking sure did. Pax really hung in there and pushed it hard for 45 min, there were no 10 counts on this one. Great for YHC to see FOD whom I hadn’t seen since the BRR, looking good brother.
Thanks to FOD and Skywalker for letting YHC and Runstopper Q on this day and Cobains for the delayed back blast. For the 2 pax whose names I missed please sound off below:
Announcements:
Mentor program starting another round, can complete info on the website or talk to Skywalker.
Thirty dudes posted at Death Valley for the latest installment of the Gopher workout. Some have done this workout before and some had not. All suffered from O2 deprivation though. 10 guys (I think I got everyone) posted to swing some heavy metal beforehand….with tunes!
Jog down to football field to launch the Gopher.
COP:
THANG:
Half mile loop around the South Charlotte Middle School athletic fields with 7 pain stations completed each lap:
1) Bear crawl 50 yds. across football field.
2) 25 LBC’s
3) Lunge walk to end zone and complete 25 merkins.
4) Run around track to opposite end zone and complete 25 merkins.
5) Run to baseball field and complete 25 dips.
6) Complete 20 up and over railing hops.
7) Run up steps to concession stand and complete 15 burpees then run back to start line.
Repeato until 0615.
COT
Moleskin:
Announcements:
After looking over the backblasts from SIB and Fast Twitch and experiencing the beat down at Bag Pipes on Tuesday, I think the PAX could use a good old fashioned run to work out all the kinks. Nothing fancy just run. You choose the pace.
So YHC will work on a route tonight for both 4 mile and 6 mile routes, and have directions for all PAX in the AM. We will launch at 5:15am from the greenway parking lot at corner of Rea Rd. and Bevington Place.
Be there!
14 of our areas finest strolled in for a painfest at the maul this morning plus one extra grumpy individual.
The Thang
Mosey to the movie theater lot
30 SSH IC
15 Windmills IC
20 Outside Imperial Walkers
5 Walk-Out/Walk-Ins (waka waka)
Mosey to next lot
Blackjack – Merkin/LBC Ladder to 21
– 20 Merkins/1 LBC, 19 Merkins/2 LBC, 18 Merkins/3 LBC…
– 210 Merkins/210 LBCs
Mile Run Window Shopping Tour
– http://www.mapmyrun.com/routes/view/364175683
Mosey to Exponential Hill (a TR comment at Rebel Yell one day)
Run to top do 5 squats, Run down 5 Lunges (Repeat to 4,3,2,1)
Mosey Home for Mary
Wide-Leg Flat Sit-ups x 20
Wide-Leg Flat Bicycle Crunches x 20
Reverse Crunch x 20
Toe-Touches x 20
V-Ups x 20
1 Minute left
10 Burpees on your own
Moleskin
Crowd wasn’t particularly thrilled with the blackjack call, especially FC. Lots of chatter from that one. YHC struggled with form for sure. Certainly a smoke-fest. Big shouts to Haggis and Mic Check. We can learn a lot from them in terms of quality over quantity. Philmont was busy posing at the top of Exponential Hill which may lead to a new “Themed Image” for The Maul. Sorry to The Worm for the barrage of Shoulders. Great having you back brother. Mary was tough today. YHC was clearly struggling with the up count calling. Tried to take Mic Checks comments to heart from yesterday and offer no scheduled 10 counts and introduce new things to the PAX while bringing on the muscle confusion.