The special guest was supposed to be Old Man Bulldog but due to the fartsack the orginal workout was tweaked on the fly and we had another special guest in the form of Mr.Jack Webb.
THE THANG
Mosey to parking lot. Loop around to allow Big Ben the chance to get car back on 4 wheels, park, and join up.
SSH x 20
IW x 20
Merkin x 10
MC x 15
Peter Parker x 15
Squat x 15
Stagger right merkins x 10
Stagger left merkins x 10
Diamond merkins x 8
Wide arm merkins x 10
10 burpees OYO
Partner up and head for the hills.
Partner runs hills while other partner exercises. Combine for target number of said exercise.
75 x dry dogs
50 x burpees
50 x diamond merkins
50 x jump squats
Mosey to school and split into 3 groups:
1) 15 burpees
2) Bench jumps
3) Tri dips on porch bench
Move on once someone hits 15 burpees. Repeato.
Sprint to flag pole.
Jack Webbs to 10 with LBC’s x 4 for each rep. Rep 8 was diamonds, rep 9 was wide arm, rep 10 was dive bombers.
Plank for awkward length of time. Shoulder taps for last 60 secs.
COT
MOLESKIN
It never fails that on any given Friday someone flys down Covenant Lane going 60+ mph. It used to be Matlock, then it was MallCop, Yo Yo Ma has done it, and today it was Big Ben who’s bell obviously didn’t ring loud enough this morning! Hats off to Bananas, Good Hands, and Deep Dish who ventured in on foot risking life and limb in a bid to get a good sweat on. One of the pax made mention of a spray bottle in the back of the clown car just making it look like they’d done a pre-workout.
The plans for the workout looked very different than anticipated due to the original plan being a workout that a 62 year old arthritic rugby player could endure. Things changed quickly from 5:15am onwards. Joker started the smack talking early doors by insulting the form of the Q on the side straddle hop of all exercises. To ensure correct range of motion yours truly combined the seal jack with the SSH for true accountability.
The hills gave the pax a beating today. Having partnered with Liquorsicle (sp?) the poor lad assumed the fetal position each time Zip took over on the plank exercises so you know he was pushing it.
We had to have a taste of the Go Ruck with many of our fellow pax heading into the unknown this evening. Good luck tonight to Header, Radar, Stone Cold, Stagecoach, Young Love, Tiger Rag, Dora, Donkey Kong, and any other south pax I’ve missed. Enjoy it boys and come back with some stories and hopefully your patch!
Best of luck also to Sprague who made a surprise visit prior to his departure to Colorado. Shout out also to Cheescurd who’s been out injured for while with a dodgy hi
p flexor or something in that region (although he still posts regularly at HDHH!)
Nice job today lads.
ANNOUNCEMENTS:
Go Ruck send off is tonight at Mid Town Park (and NOT Independence Park) near Kings at 9:30pm for anyone that wants to see what all the hype is about. Bring a bevvie or two.
Saturday workouts as scheduled.
This Friday at 0630 (Arboretum Chic Fil A) we will begin a new book focusing on the 3rd F after finishing up “The True Measure of a Man.” The new book is called “The Resolution for Men” and here is the challenge offered up on the opening pages:
Weak men will not be able to handle the contents of this book. The Resolution is not for the faint of heart, and those that commit to it will be more accountable in the future. You will be challenged to get out of your comfort zone, work through hidden issues from your past, and make strategic sacrifices for the sake of your family and your faith. But those who step up to the challenge will find that living out the Resolution will radically impact their priorities and assist them in becoming strong men who are found faithful. It will take courage, but it will be worth it all. You’ve been warned.
I hope that you accept the challenge to join Stone Cold and myself this Friday!
If you would like for me to email you a copy of the first chapter for this Friday email me at mcpinch21@aol.com. You can buy the Kindle version for $1.99 or Amazon has used copies for $6.
Bulldog
30 eager individuals woke from their slumber to endure some Kevlar pain.
THE THANG
Mosey to street and turn into fire lane (avoid Marvel squealing in.)
Bear crawl down fire lane with 5 merkins sprinkled in at Q’s call.
Stop by creek and grab a rock.
Lunge walk with rock.
Mosey to lot.
SSH x 25
Burpees until MallCop arrives back with rock.
IW x 20
Rock squats x 20
Rock curls and presses x 20
Stagger rock merkins R x 8
Stagger rock merkins L x 8
Diamond rock merkins x 10
MC on rock x 20
Rock hoppers x 15
Single R leg rock merkins x 8
Single L leg rock merkins x 8
Partner up
Partner 1 – rock squats, Partner 2 – sprints and flap jack
Plank
Partner 1 – stagger merkins, Partner 2 – sprints and flap jack
Plank
Partner 1 – Romanian rock twists, Partner 2 – sprints and flap jack
Plank
Partner 1 – rock lunges with a twist, Partner 2 – sprints and flap jacks
Plank
Partner 1 – rock curl and press, Partner 2 – sprints and flap jacks
Mosey to creek and return rock
Soccer field and both groups split. Partner at opposite goals.
Shot made with Dora ball opposing team does 10 burpees.
Shot missed shooting team does 10 merkins.
Jack Webb to 10 with LBC’S.
COT
MOLESKIN
Strong showing again for a Friday morning. There was some additional work added in today because of the tardiness of a couple of latecomers. First off Marvel was the cause of a bear crawl merkin combo as we looped back around waiting for him to join. Next up was Mall Cop making the fatal mistake of joining the circle of pain without a rock in hand after nearly mowing the pax down on his segway. Strange Brew (in true Go Ruck spirit) ran with his buddy to show him the stones as the pax groaned through burpees until they returned. MallCop ran surprisingly well with his rock from afar but as he got closer we realized he had a rock the size he could have put in his pocket.
The rock work and the sprints had the fellas breathing heavy. Good Hands and Geraldo were flying this morning and certainly not sandbagging like Brown on the rock squats. Speaking of sandbaggers, Fletch and Spackler somehow ended up together even though the call was to partner with someone of a different fitness level…
After dumping the rocks we headed over for some soccer fun with the Dora soccer ball. The light ball added some additional swerve which did not help Turkey Leg in the least. Bananas came up short (like his putting) and Yo Yo Ma and Brown showed their cornhole-esque accuracy by sticking it in the old onion bag.
Jack Brown made the last call with a merkin and LBC combination which was a tough one to get through. I think only Countertop and Fletch took on the Q’s challenge to go with diamond merkins from 5 on up so nice one lads.
Hats off to FNG Bishop B (now named Big Ben) for a second post of the week and great work by all this morning. Hope you enjoyed it.
Announcements
Saturday workouts as scheduled.
Sign up for F3 Dads camp.
New Compass book for 3rd F is “Resolution for Men” and here is a preview of the book:
http://www.youtube.com/watch?v=TX0Bhz6FxXo&sns=em
40 fellas including 3 FNG’s ventured into the muggy gloom to get a dose of Backcracker’s band workout. After stiffing Hoff with the co-Q 4 weeks ago Backcracker and his son Firecracker were welcomed back with no hard feelings..
THE THANG
Bulldog warm up:
10 burpees (buying time for Backcracker to get his Eurosac)
Mosey to lot.
SSH x 25
IW x 20
Squats x 15
10 burpees
Plank right arm high/six inches/left arm high repeato
Merkins x 15
Mountain climbers x 15
Backcracker lead:
Select a band – green, blue, or black and find a parking space.
Wrists in band and plank walk sideways while stretching band and perform 10 merkins. Plank walk back for 9 merkins all the way down to 1 merkin.
Side shuffle to median with bands on ankles, face opposite way and side shuffle to trailers. Jog back.
Leg circuit – 20 side shuffles with squats, jog back, 20 lunges, jog back, 20 split jumps, jog back, 10 frog jumps. Repeat entire sequence x 5.
Bulldog lead for hills:
10 burpees at bottom and 10 diamonds at top. Repeat for 8,6,4,2. Plank.
Sprint to flagpole.
Circle up for 10 Turkish get ups.
Backcracker lead for Mary’s:
LBC’s three way x 10
Straight leg raise three way x 10
Mason twists x 10
1 minute plank
COT
MOLESKIN
With the Hoff absent Backcracker sneaked his way back into the mix knowing that he would not have to encounter his barrel chested co-Q which he stiffed for a fartsack 4 weeks ago. Had a brawl ensued the pax money would have been on the Hoff considering his regular attendance over the last few months (and his 60 inch pectorals.) Backcracker on the other hand will not venture out in the rain, mist, or if humidity is above 50% hence this being his first post in a while. He did however bring backup in the form of 8 year old son Zach (FNG – Firecracker) who did a great job in his first F3 workout.
The Eurosac containing the bands of pain came out early with a brutal chest exercise involving a plank walk and merkin ladder which I am not sure many made it through. Big League Chew out-muscled the green band as it snapped under the strain of his mighty guns. The Q described the next round of legs as the “can’t get off the crapper” workout and as we hit the legs many of the pax will understand the meaning of this tomorrow.
A few groans were muttered with an impromptu hitting of the hills. A combo of diamond merkins and burpees finished many of the pax off yet there were no merlot spills. After a few minutes of Mary the legend of Donkey Kong failed to materialize as he called for an end to the workout instead of his customary burpee shout. The rubber bands may be the lad’s kryponite…
Great job by all. Hats off to Country Livin’ for his fourth post in a week and also to Dollywood for his second post.
Welcome to FNG’s Skeeter (from Minnesota), Minimum (last name Wages- well done Good Hands), and of course Firecracker (Backcracker 2.0.)
Saturday workouts as scheduled. Pig Pickin this Saturday for some 2nd F.
(Bulldog on behalf of Snakebite and Fletch.)
16 non-fartsackers fought off the desire to stay in bed after a wet July 4th to venture into the unknown with Snakebite and Fletch at the helm.
THE THANG
Snakebite Q – mosey to parking lot for the following:
SSH x 20
IW x 15
MC x 10
Enough of the cadence and to the hills and partner up:
Partner 1 sprints to top and back. Partner 2 does burpees. 50 needed between pair.
Plank.
Partner 1 bear crawl up hill and run back. Partner 2 does merkins. 100 needed.
Plank.
Partner 1 runs backwards up and regular on way down. Partner 1 does squats. 100 needed.
Plank.
Partner 1 bear crawls up. Partner 2 does LBC’s. 100 total LBC’s needed.
Fletch Q – mosey to the creek and grab a rock with your partner.
Catch me if you can. Partner 1 runs around church with rock while partner 2 does 10 burpees and sprints to catch partner.
Plank to wait for stragglers.
Repeato with partner 1 running with rock and partner 2 doing 10 jump squats and chasing.
Plank and LBC’s waiting for partner.
Mosey to wall for Peoples chair. Arms above head, right leg up, left leg up.
3 minutes of Mary.
COT
MOLESKIN
A night of HDHH cornhole resulted in Snakebite and Fletch taking the Q at Kevlar. As the pax arrived in the rainy, humid conditions it was only the hardest of individuals that would show for this one. We left the parking lot with 12 pax accounted for and somewhere in the warm up we gained 3 more with Mic Check, The Worm, and Lugie appearing. Big Gulp then showed up in Matlock style around 5:45am so we had our crew.
Snakebite took the warm up and had a whole new appreciation for Q’ing a workout and doing the count as he went silent after the 10th SSH. Yours truly thought that the emotions of finally being asked to lead a workout had got the best of Snakebite but instead of tears it was the O2 deprivation causing us to hear the crickets. The Imperial Walkers and Mountain Climbers really finished him up as he audibled “screw the cadence, lets hit the hills!” This is where Snakebite delivered the pain with some heavy running with exercises mixed in at the bottom.
Fletch then took the lead and we moseyed over to the rock pile to select a rock as big as your heeeed (hence the video.) According to Fletch many pairings selected some boulder style rocks which in hindsight was a poor move! This Q was not messing around either with a 10 burpee chaser around the entire church. Apparently TR wanted to avoid the burpees so much that he took off with his rock only for Mic Check to catch him just the once. Needless to say the pax were sprawled out all over the church grounds after lap one. Once we reconvened the call for lap two lead to some serious mumble chatter as the rain fell and those boulders got slimy. Time was a ticking and it was a brief stop at the wall for some Peoples Chair and Mary to finish.
Great lead from the new Q’s and a tough workout to take us into the weekend.
35 fine chaps awoke early from their slumber to venture into the mysterious place known by many as Death Valley.
THE THANG
Mosey to track with a lap of backwards running, side stepping etc.
Circle of pain
SSH x 20
IW x 20
Peter Parker’s x 10
Parker Peters x 10
MC’s x 10
Burpees x 10
Merkins x 15
Burpees x 9
Diamonds x 10
Burpees x 8
Military merkins x 10
Burpees x 7
Plunge merkins x 10
Burpees x 6
Stagger right x 8
Burpees x 5
Stagger left x 8
Burpees x 4
Wide arms x 10
Burpees x 3
Squats x 10
Burpees x 2
Diamonds x 10
Burpees x 1
To track and get on cone with a number 1-12. QIC called plus or minus a number. Pax were required to sprint to appropriate number on clock and for odd numbers exercise was 10 merkins and for even 10 split jumps.
Partner up with similar speed – mustang, thorobred, or Clydesdale. Partners start on hand number 3 and sprint opposite ways around track to hand number 9. Loser does ten burpees, winner does five. Repeato with diamond merkins. Finish with doing merkins at each cone.
Mosey to gate. Lunge walk up hill.
Five minutes of Mary and then ten more burpees courtesy of audible call by Donkey Kong.
COT.
MOLESKIN
Several of the fast twitch fellas ignored the heads up from QIC about saving some legs for the workout and ran in anyway. Hats off to Header, Sprague, Turkey Leg, Donkey Kong, and Stagecoach for getting in some extra cardio (Dolphin probably ran a half marathon before he arrived!) For the regular Pax they got their dose of both a chest/burpee blast along with a good amount of lung busting sprints throughout the workout.
You know the warm up is tough when seeing our “follickly gifted” Donkey Kong pull off his shirt within the first ten minutes. Only Psycho T had any kind of enthusiasm as we descended down the burpee pyramid. The banter did prevail as we headed into the “rock around the clock” where a little mathematics was involved. That got the lungs opened up for the partner 200 meter races. Guys were flying around the track like Usain Bolt in a bid to avoid the 10 burpee punishment for losing to their partner. Many lads were grabbing their knees at the end of this one pleading for Mary to make an early appearance. There was a question mark over the placement of the cones as losing partners complained that one way around the track was shorter. Header moved the cone to help his cause but still came up a little short as Great Britain won its first sprinting title since Linford “Lunchbox” Christie.
Five minutes of Mary was interesting as Spackler may have actually “spackled” in his shorts with some dodgy noises coming from his direction.
Good work by all today. This was not an easy one. Great seeing Far Side and Dolphin out in the DV gloom again.
James 1:2-3 “Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance. Let perseverance finish its work in you so that you may be mature and complete, not lacking anything.
Some of life’s most sacred truths can be learned only as we walk through our individual storms in life. We all have them. Yet all we ever seem to want is comfort and relief. We demand instant solutions, but what we fail to recognize is that although God can solve all of our problems, instant solutions are not important to Him. What is important to Him is how we respond to our struggles (page 54 – True Measure of a Man)
ANNOUNCEMENTS
Hump Day Happy Hour this evening at 6pm at Vinters Wine Market.
Thursday workouts as scheduled.
Fridays Kevlar workout will meet at Chic Fil A instead of CDS. Hang out after for Chapter 7 of True Measure of a Man book discussion.
25 lads grabbed their rocks and headed out into the gloom for a beatdown that tested the stones of all present.
THE THANG
Jog to creek and grab a rock the size of your heed.
Rack them and head to lot.
SHH x 25
IW x 25
Merkins x 15 on rocks
Squats x 15
Etc
Burpees til Wolfman gets back with a rock.
Partner up.
Partner 1 sprint lap
Partner 2 squats with rock overhead – Repeato
Partner 1 sprint pal
Partner 2 diamond merkins – Repeato
Partner 1 sprint lap
Partner 2 bicep curls – Repeato
Head to tires
Merkin ladder
Tricep ladder
Suicides
MOLESKIN
Great work by all today for a pretty tough workout. Wolfman was on the end of some unsavory comments after forgetting his rock and sending the pax into a burpee blast. He finally came back after bringing back a good sized stone and a friend he found in the woods. The instructions were to select a rock as big as your head and apparently Brown and Chaps fancy themselves as having pin heads judging by the size of the pebbles they selected. For the partner work these boys had to double up whereas most of the pax labored on with a more respectable piece of the earth.
Bananas enjoyed the bicep curls while sporting the self made cutoff shirt. My bet is The Hoff will cut out two chest circles to show off his gargantuan pecs this time next week.
Heading to the tires Q heard a few complaints about the amount of water sloshing in the tires when slammed down after the burpees. Yet the word the street is that Busch added to the sloshing sound by spilling his merlot behind one of the parked cars. You know it’s a good workout when even Busch is yakking his guts up. Road Rash finally kept his Lucky Charms down after a similar spill at DV on Wednesday.
Strong work by all. Good to see Zip back after a hiatus in Mexico. His enthusiasm when counting brings a whole new level to the workout although it seemed there was more emphasis on the “halt” call today than ever.
Welcome Rick M (Serena) who hung tough on his first workout! Nothing like getting a gir nickname first time out…
ANNOUNCEMENTS
F3 Dads at 9am tomorrow at Colonel Beatty.
Sat workouts as scheduled.
31 of Charlotte’s toughest (or craziest) F3ers showed up for some Backcracker pain at Kevlar today.
The Thang
Bulldog lead: mosey to parking lot with additional loop in a bid to “enable” stragglers speeding in on two wheels.
SSH x 20
IW x 20
Squats x 20
Merkin x 15
Parker Peters x 15
MC x 20
Dry Docks x 15
Squats x 20
Backcracker lead: everyone grab a band. Color key as follows: wimps – green, pansies – blue, tough guys – black
Apply bands to ankles and side step to tree and flip flop to second tree.
Leg circuit: ten side steps with squats facing one side and flip to other side. 20 lunges. 20 split jumps on curb. 10 frog jumps. Repeat x 5.
Chest circuit: bear crawl with bands on hands to curb. 10 merkins down, 9 merkins down, repeat to 1 and bearcrawl back.
Cardio circuit: shuffle side to side, up call was 5 jumps knees to chest, down call was burpees.
Bulldog lead: Jacobs ladder to 5: jump squats at bottom, burpees at top.
Sprint back to school lot for Mary.
COT
MOLESKIN
Great to have chiropractor Backcracker out with his bells and whistles today trying to keep the lads on their toes. Tiger Rag questioned Backcrackers “eurosac” at the start asking if it was the new Go Ruck pack for 2013. Little did he know that it contained the rubber bands that would inflict today’s pain on the pax. As we strapped on the bands there were some mumble chatter about the hair loss on the side on the ankles but that will be the least of all of our concerns come tomorrow morning. The complaining was nipped in the bud with the command of “just strap it on and take the pain.” Needless to say a few other comments followed an instruction like that which could not be posted on a public forum!
The chest workout saw many fellas struggling especially those who bowed up and still went with the black band which meant you could do nothing other than diamond merkins. Those with the green band (almost like pantihose) could have done wide arm merkins and even manmakers with as stretchy as that one was.
Great lead there Backcracker and you may be creating your own new pipeline of patients leading workouts like that!
Welcome FNG David Dees (headlocked by Chaps) and I think that a great chance was missed in naming. Q asked “if he was good with Deez Nuts?” and it all came out sounding very wrong. With a last name like Dees we can certainly do better than Gullah or whatever we named him. Bananas I am relying on your Beavis and Butthead type humor to come up with something more appropriate. Please submit your thoughts below…
Have a great weekend with your families and loved ones and remember those who fought for our freedom.
32 (nearly 33) fine men showed up to enjoy some Kevlar pain on a perfect morning. Had new guy Della (Tyler Andrus) bothered to get out of his muscle car the count would have been one more having showed up slightly earlier than our usual LIFO (last in first out) Matlock.
THE THANG
Jog out of parking lot and back around to pick up Backcracker who showed up late. Dilly dally around waiting for Della only to go to our favorite stomping ground for the warm up.
SSH x 25
IW x 20
Squats x 15
10 burpees
Merkins x 15
Della drives by but does not stop despite hooting and hollering.
9 burpees
Wide arm merkins x 12
8 burpees
Stagger arm merkins x 10
7 jump squats
Military merkins x 10
6 burpees
Diamond merkins x 8
5 burpees
Windshield wiper merkins (clap optional) x whatever
4 burpees
Chest fly merkins x 8
3 burpees
One armed push ups x 3
2 burpees
Clockwise merkins x 10
1 dozen burpees
Mosey to school for pain stations
1) Tri dips
2) Two legged jump ups
3) 10 turkish get ups
Repeato
To Hill for 5 ladders – 10 split jumps/10 divebombers/hill/10 merkins
Mosey to lot and sprint to flagpole
Mary’s
Bananas call for dollys no flutter kicks no dollys x 20
Snowflake call for protractor x 12 minutes
Backcracker call for mason twists x 25
COT
MOLESKIN
Slightly delayed start this morning as we waited around for some fartsackers but we got into the workout pretty quickly. Great to see PBQB bring out some FNG Arkansas Razorbacks in Larry Watkins and Parker Watkins named Souey and Chop Suey respectively. In true Tiger Rag fashion we spent the first 15 minutes just standing in a circle doing a few chest exercises with some burpees sprinkled in accordingly. Fellas should be feeling that one a little and we even graduated up to one armed push ups at the end. We got through that one with a few mention of disclaimers and everyones teeth still in tact! Some mumble chatter arose at the announcements of a few new exercises with clockwise merkins and windshield wipers specifically. Pain stations saw Brown really step it up after all the smack talking of his lazy a** attitude from Bananas and he was knocking out turkish get ups like crazy. The hills were tough today with combos of legs, chest, and cardio with Far Side, Busch, and PBQB with strong showings. Q decided to call out a few guys on the Mary’s and Bananas went with the dolly call only to start doing the flutter. Can’t wait for his first big Q with the promise of “slerkins” (sloppy merkins) which may dissappoint our form guru. Moving onto Snowflake who took the lead with an endless protractor call and apparently our War Daddy dictated the ab workout while being attacked by fireants #toughasnails.
Great work by all.
Bulldog
Thanks for coming and remember next week we will be shooting off to Chic Fil A after the workout to study the book “True Measure of a Man” by RE Simmons from 6:30-7:15am. Email me at mcpinch21@aol.com if you want me to shoot you the first two chapters.
Saturday workouts as scheduled.
22 dodgy geezers showed up at Kevlar for a nice taper involving sprints, hills, tires and the odd any hill. No snakes today and we got right to it.
THE THANG
Mosey to church lot
SSH x 20
IW x 25
Merkins x 12
MC x 15
Dry Dox x 10
Sit into two groups (eventually) with first group running lap and the next group lunge walking in same direction. Switch when running group catches lunging group. Repeato with bear crawls.
To the Hills
Jacobs Ladder to 7 with manmakers at top and same number of squat jumps at bottom (extra credit knee slaps.)
Mosey to field with sprint to flag pole
1) Partner 1 elbows to regular plank Partner 2 sprint to tires for 10 tri dips.
2) Repeato with mason twists and dry dox.
3) Repeato with flutter kicks and decline merkins.
4) Repeato with burpees and inside grip merkins.
5) Repeato with Turkish get ups and stagger merkins.
Mary till time ran out.
COT
MOLESKIN
Tough to predict numbers today with Mud Run lads “tapering” in preparation for tomorrow but ended up with 22 hard working fellas. Bananas showed up in his snuggie so as to emulate the feeling of his fartsack. TR was there bright and early studying his form guide prior to critiquing the workout even though the he should have been “tapering” himself. One lad certainly not “tapering” was Fraggle who lost his cornflakes somewhere between the hills and the tires. In F3 terms this type of occurrence is described as the spilling of merlot and this warrior battled on and he reminded me of the guy in this video: http://www.youtube.com/watch?v=81hT3wNFB4k&sns=em
They were a few concerned looks as the pax headed to the soccer field which had not been cut in a while. Tall grass means only one thing and the rumors of snakes made their way around. The lads got to inspect the tires up close for any rattlers by sticking their heads down deep for the Carolina dry docks. Wolf man was particularly strong on the tires as partners worked hard to get back and make the switch. The burpee call got a few moans from Chuck E Cheese but all in all a good sweat for all involved.
Thanks to Strikeout for taking us out in prayer today.
ANNOUNCEMENTS
Good luck to all participating in Mud Run.
May 10th is first 3rd F Friday book study. True Measure of a Man by R.E Simmons. 6:30-7:15 am at Arboretum Chic Fil A. Stonecold and Bulldog leading.
Only Saturday workout is the Rock at Cavary 7am.