Author Archive Hair Band

A Shepherd and his flock

This is posted on behalf of Shepherd, I had to miss so I could not add any moleskin items, feel free to post comments below.

The Thang:

COP
HairBand mile
SSH x 20 IC
Hillbillies x 20 IC

Indian Run to the virtual shovel flag/little track

Deconstructed Burpees – starting x 10, descending down to 1 OYO
Lt. Dan’s – starting x 1, ascending to 10 OYO

Partner up:
1) 1st PAX – 2 laps (little track); 2nd PAX – Inch Worm across inside the track (flapjack)
2) 1st PAX – 2 laps; 2nd PAX – Fiddler Crab across (flapjack)
3) 1st PAX – 2 laps; 2nd PAX – Duck Walk across (flapjack)

6 or so MOM
Reverse Crunches x 20 OYO
Dollies x 15 IC

FINISHED

COT
Thanks to Spielberg for taking us out

0.0 But Still Smoked

Went to a Marriage Conference last night which lasted longer than expected, couldn’t sleep and got up early to Q overdrive, I was one tired Q so #Q-drenaline had to take over…

The Thang

#HairbandMile to get warmed up

COP

SSH x 15
IW x 15
Peter Parker x 15
Parker Peter x 15

Set up a square in the parking lot of SV Middle with cones as our field of pain, this is where we will live in the #gloom today.

We will move around the rectangle with stations at each corner, at the end of the 2nd time around on your six and flutter or Freddie Mercury until everyone is together then start next round. Part of the goal is to not stop and keep the heart rate up. It went something like this:
Round 1  x 2
Long side – Bear Crawl
burpees x 10
Short side – Crab Walk
Carolina Dry Docks x 15

Shortened the length of the rectangle a little for time

Round 2 x 2
Long side – Lunge Walk
Bomb Jacks x 15
Short side – Crawl Bear
Merkins x 15

Audible! 2 laps around the rectangle, you know it is a smoker when I want to run to break things up!

Round 3 x 1 due to time.
long side – Lunge Walk
Mountain Climbers x 15
Short side – Crab Walk
Wide Arm Merkins x 15

2 MOM
Dolly x 25
Slow count flutter X… oh about 1 because it sounded good on paper but was a Q fail in practice.
Flutter! x 25

Done!

Moleskine

Like I mentioned, I was exhausted when that alarm went off this morning so maybe it was just me but this seemed like a real smoker, more than it even looked on paper. Judging by the lack of mumble chatter I think it was a smoker though.

Great to see DT coming out to get back in RL&B shape and great to see Tonawanda keep coming out, stronger every week brother.

We have had a few FNGs since Overdrive started let’s all make an effort to reach out and get them back!

If I missed any announcements or anything else just chime in!

A few things from the Matt Chandler Conference last night:

  • Husbands, don’t just pursue her body, pursue her soul.
  • Fight for fun… i.e. continue to have fun with each other, don’t let that part of your relationship disappear.
  • As your wife changes over the years, take time to learn about those changes, like & dislikes & passions to keep the relationship strong.
  • Fight fair, let God work on her and be open to God working on you. It’s not your job to “fix” her.

Always an honor to lead and be a part of a great group of brothers.

Hair Band

Hard Work & Respect

The tweet went out last night… Watch Lone Survivor tonight and embrace the suck in the gloom…

The Thang
Let’s mosey! And off to toward the elementary school we go!

Lung Walk past the school buses and then back pedal the length of the fence to the track.

COP

A little backwards but now we do:
SSH x 20
IW x 20

ok the real thang…

A quick explanation of Lone Survivor for some and what the Murph is along with the respect for that S.E.A.L team and this is how we will honor them.

What we will do is a mini or modified Murph

lap around track
10 pull ups
20 push ups
30 squats

No ruck? Add 10 reps to each exercise.

We will do this for 30 minutes GO!

Times up lets mosey back, a little lunge walk and then the rest of the way just in time for a quick round of Mary

Flutters x 20
Freddie Mercury x 20

COT

Moleskin

My goal was to find something for everyone and that includes Drop Thrill and I using the ruck.
Well DT was not feeling well and there was a little mention of a possible Dora sighting but neither happened. I rucked anyway. I think it was a smoker for everyone, not much mumble chatter. Simple and effective, what else can you ask for.

Outland Swamp Beatdown

6am Pre workout
5 mile run for Glass Joe and Double E
4 mile run for Turnpike and Shepard. Trying to get in as much running as we can to prepare for the Mud Run next month. Thank you Glass Joe and Double E for being supportive and pushing us!

Some nice chatter was going on during our run this morning as we spoke how when I am on Q I can’t catch a break and it is always raining. Double E suggested maybe a name change to Rainman and then Shepard chimed in saying TP doesn’t stand for Turnpike instead it stands for The Puddle.

The Thang:
Turnpike on Q

Seriously I can’t catch a break with the rain/wet while on Q. Not a problem for me though and the Pax are doomed to get wet and muddy.

Time to roll and let’s mosey:

Hairband mile for those PAX that were in the fartsack this morning while four were going strong getting some miles in before the beat down.

Circle up:

Ssh x 15

And that’s enough lets mosey to the soccer field it’s time for Four Corners of Wetness to begin.

Each corner of the soccer field will consist of an exercise and the Pax is to run from corner to corner and we will increase each exercise by 10 each round.

Round 1:
Corner 1 – 10 Merkins
Corner 2 – 10 LBC’S ( this was a crowd pleaser in the mud)
Corner 3 – 10 Burpees
Corner 4 – 10 Squats.

Plank when complete

Round 2:
Corner 1 – 20 Merkins
Corner 2 – 20 LBC’S
Corner 3 – 20 Burpees
Corner 4 – 20 Squats

Plank when complete

Round 3:
Corner 1 – 30 Merkins
Corner 2 – 30 LBC’S
Corner 3 – 30 Burpees
Corner 4 – 30 Squats

Plank when complete

Round 4:
AUDIBLE!
Corner 1 – 20 LBC’S
Corner 3 – 40 Flutters
Corner 4 – 20 Squats

On to the obstacle course for some fun and some extra training for myself, Glass Joe, and Shepard for the Mud Run.

Two turns for all PAX through the obstacle course and the on to the Late Show

The Late Show on Q.
Mosey to the practice field and plank.
Audible on location so we head to the stadium. Thx to our resident Hogwarts wizard EE with his Alohamora spell, we skipped the fence hopping and got down to business.

Two teams of 3 with one team of 2.

Teams 1 & 2 run 50 yds and back while Team 3 does handstand shoulder taps.
Flapjack and repeato.

Round 2
Team 3 calls for Freddie Mercurys while Teams 1 & 2 partner carry 40 yds and back.
Flapjack.

Round 3
Teams 1 & 2 run 200 m and back while Team 3 does team row. (2 men help the 3rd up from ground for a few reps and switch).
Flapjack.

Round 4
Team 3 calls for protractor while Teams 1 & 2 partner wheelbarrow 40 yds and back.
Flapjack.

Time to cruise. Stop off at the dip bars for some 3 count supine rows.

Back to the shovel flag for

COT

Moleskin

Thanks to Smokey for taking us out.

Great job done by all the PAX this morning. Shout out to Shepard for getting out early and joining us for the run. I want to thank all the PAX as they continue to support and push me every workout to get stronger. Not only strong physically but also mentally and spiritually it’s greatly appreciated and I am hoping soon that I can give a beat down on a nice day and who knows what that will bring.

Prayers to our brother DT who has been battling a stomach flu bug. We miss you out in the gloom!

Continued prayers for Zip as he is doing well with recovery.
Sign up or support DT & Hairband with Red Light & Blue GORUCK Light. They are both collecting donations that go directly to Charlotte Bridge Home.

Turnpike

Posted by Hairband on behalf of TP & LS

Beatdown Buffet

Simple goal today, make sure we do something everyone likes… Which means we also did something everyone doesn’t like since nobody is the same and we all have different strengths. #AlwaysPushedAlwaysPushing

I asked some PAX to bring kettle bells so rack ’em for a quick mosey to the top of the hill and drop them, then mosey to #DieselAlley

COP

SSH x 20
IW x 20
Slow Squat x 20

The Thang

Start wherever you want but it went something like this…

Set 1
Run to backside of middle school for railslides (like the Body Prop from American Ninja Warrior)
Run to side of school for:
Jump ups/step ups x 20
Dips x 20
Run out across the parking lot to the hill
Bear crawl up the hill
10 kettle bell pulse squats at top of hill
Run back down and repeato, 3 rounds

Plank
next sets are similar path/setup with some different exercises thrown in…
Set 2 
Railslides
Merkins x 20
LBCs x 20
Crabwalk up the hill
20 kb tricep extensions
repeato, 2 rounds

Set 3

Railslides
Mountain Climbers x 20
Donkey Kicks x 20
Backwards run up the hill
20 kb curls repeato 2 rounds

 

3MOM
Flutter x 20
Dolly x 20
Protractor 6inches, 45, 90, 45, 6, hold it! Done!

COT

Moleskin
Great work by everyone!  I really wanted something that kept us moving and hit everyone’s strengths and weaknesses. Just enough running for me to not like it and just enough kettle bell for Glass Joe to not like it etc. I also tried to make sure we hit all body parts for a solid full body beatdown.

I will say, I think Horse Head may give Donkey Kong a run for his money on the bear crawl especially when I was going up and I thought I heard a raging animal(horse) coming up behind me and zoom past me. Must be something with animal nicknames & ark loader stuff that go hand in hand.

Almost forgot to mention, audible on the railslides for the 3rd set due to time.

Other than that great work and I know a few of you put in time last night with some mud run prep so I am sure you will really be feeling all of this over the next few days.

Announcements:
Red Light and Blue 3 GORUCK Light in May if anyone wants to join DT & I. If not, but you want to support the mission DT & I both have links on FB where you can donate to Charlotte Bridge Home to help support the non profit.

Zip is making progress and CT is looking to go up to the hospital Sunday if anyone else can make it.

Thanks for taking us out at the end Horse and always an honor to lead!

Aye!

We showed up as men, we walked away as BEASTS.

– 0540 – 0615 4-5 mile run (Double E & Glass Joe)

– 0615 – 0645 kettle bell beatdown “Steel Factory” (Horse Head Q, Double E, Boondock 2.0, Countertop, Glass Joe)

– 0700 – 0800 Outland (The Main Event)

YHC up first on Q, mosey to Shovel Flag for some

COP

SSH x 20 (with optional Richard Simmons, I mean The Late Show, hand clapping.)
IW x 20
Low Slow Squat x 20

Mosey to practice field, line up and bear crawl across the field, plank at the end to keep the PAX together then continue mosey to… Tire Kingdom.

Partner up, size/speed do not matter.

P1 flips the tire to the end of the marked pavement and back while P2 does called exercise, flapjack.

Round 1: Dips
R2: Step ups/jump ups
R3: Merkins
R4: Squats
R5: LBCs
R6: Manmaker Merkins

Times up!

Hand off to Countertop

Mosey over to practice field
partner up:  partner 1 supine rows while partner 2  runs across field manmaker merkins x10 each side
Mosey over to obstacle course.  3 rounds through
  • over the 5 foot wall
  • over and under the logs
  • over the 7 foot wall
Practice up and over the double pull up bars (Thanks to CT for the proper form demo, some of us passed on this like “Y vertically challenged HC” but props to those that are doing the mudrun and got it done.)
Core Burnout
  • Burpees x10
  • LBCs x25
  • Burpees x10
  • Bicycles x20
  • Burpees x10
  • Sweepers x5
  • Burpees x10
  • Plank with arm and opposite leg raise
  • Burpees x10
  • some sorta core can’t remember
  • Burpees x10
  • Burpees x10
  • Burpees x10
  • mosey back to shovel flag
  • Burpees x10
  • Burpees x10

Moleskin

Some body actually told me that tires can roll?! HA! They must be a little coo coo for coco puffs we all know tires don’t roll, they only flip.

And a lot of flipping they did. T-Claps for the teamwork on the even bigger monster truck tire that took 3 PAX to flip. Keeping the group together like we did today for the various parts of the beatdown gave a solid mix of hard work and #mumblechatter/2ndF.

It was also kind of funny that an exercise that we have not done in months, Manmakers, made an appearance by both Q’s without either of us knowing each others plan.

Good to see Dream becoming more of a regular lately, even joining us at coffeeteria, he is warming up to this weird but friendly group. #Islandofmisfittoys

Announcements

Pretty sure Saturday was the last day to sign up for mudrun but keep your eyes on twitter in case they open up more spots.

If you did miss it there is alway GORUCK Red, Light & Blue in May! Drop Thrill and YHC are already HCs & Paid so come on out with us! Even if you don’t, expect to see us in the gloom with the rucks in the coming months. #Backpackbackpack

There was some #Mumblechatter on twitter this week about a F3UnionCo Kettle Bell work out. At this point it was only talk but if we continue to grow this could become reality so keep it in the back of your mind.

Continue to keep Zip in your prayers, he is making slow progress but progress nonetheless, also the family of the coworker/friend of DT & Mall Cop that passed away unexpectedly.

Chime in with any other thoughts or #Mumblechatter I may have missed in the comments.

Always an honor to lead, AYE!

The Hoth Snotwoggler

8 degrees… 3 degrees with windchill so I told the PAX from the get go… Nothing cute, nothing fancy the only purpose is to keep moving…

Tha Thang

COP

20 Side Straddle Hops
20 Imperial Walkers
10 Mountain Climbers

Ok blood is flowing lets get to it the Four Corner Elevator:

1st corner of the parking lot 10 squats then run to next corner
2nd corner 10 squats, 20 lunges run to next corner
3rd corner 10 squats, 20 lunges, 30 SSH run to last corner
4th corner 10 squats, 20 lunges, 30 SSH, 40 mountain climbers
back down the elevator and run backwards to each corner as you work your way back down in exercises

complete 2 rounds

Enough of that, over to the hill for some Jacobs Ladder
Run up the hill 10 SSH run back down the hill and run back up again for 20 SSH, continue building to 50 SSH and on the last one run backwards up the hill.

Next round bear crawl up the hill 20 LBCs run down, bear crawl back up 30 LBCs continue building to 50

3MOM

Flutter x 20
Rosalita x 20
Dolly x 20

DONE!

Moleskin

Knowing how many layers people would have on I purposely planned to keep the exercises basic with the bigger focus of moving and not stopping for the entire beat down. Not the most creative but in 8 degrees I think it was effective.

This was my first Q since the holidays due to me getting the flu and working through a shoulder injury, it was an honor to lead and felt great to be back!

Solid work by all and T Claps to Tonawanda for coming out for his 2nd post in 8 degree weather.

Announcements:

The usual lately, Mudrun signups are going on & BRR.
The Late Show and Glass Joe on Q tomorrow at Outland see you there.

Living After Midnight!

First thing this morning I saw a text from Countertop bailing due to a crazy late night (after midnight) at work (What is he doing anyway?). So knowing this was a possibility based on an earlier conversation in the week it was time to break out a backup Wienke.

The Thang…

Hairband mile warmup while waiting for GJ & GT’s FNG

COP:

Side Straddle Hop X 20
Imperial Walker X 20
Low Slow Squat X 20… still waiting for FNG
Peter Parker X 10
Parker Peter X 10

Let’s mosey and grab some wall for Peoples Chair
30 seconds on
30 seconds, drop an inch and 30 more seconds

Aaaannd here is FNG #2 zooming into the parking lot.

Under the school cover and partner up
P1 supine pullups, P2 step ups until I call time then flapjack 3 rounds
During round 2 Audible! Same thing but 20 pullups instead of time, too hard to look at my watch while doing pull ups!
A bunch of plankwork mixed in

Mosey to the hill, stay with your partner:
Round 1: Partner 1 run up the hill 3 burpees at the top, Partner 2 Merkins at the bottom. Flapjack when P1 returns. Continue until Combined 100 Merkins.
Round 2: Combined 200 LBCs at the bottom, 10 squats at the top. Flapjack until the 200 are complete.
Round 3: Combined 100 Flutters at the bottome, 10 Carolina Dry Docks at the top. Flapjack until the 100 are complete.
More plank work mixed in including 20 hand release merkins, oooh yeah feel that?!

Mary
Flutters in cadence 20
Dolly IC 20
Backscratcher IC 20
And don…. GJ calls protractor! Ok!
6 inches
90 degrees
45 degrees
20 degrees
45 degrees
Back to 6 inches

DONE!

Moleskin
I hate CT needed to bail but totally understand and look forward to his schedule getting back to normal after the new year.

Great having 2 FNGs at Overdrive this morning and look forward to continuing to grow the region. Candy Crush was named due to his job as an IOS app developer, and Jenner because of his track & field skillset at college, named after the once honored and now creepy old lady looking Bruce Jenner.

Announcements:
Joe Davis Run
Stay tuned for holiday schedule

Strong work out there everyone and alway an honor to lead!

Running?!

I offered to take the Q early in the week and talked to CT about my crazy plan and not knowing the time it will take so he said go for it and he will just take what is left…

The Thang

COP
SSH x 20
Imperial Walkers x 20

Enough of this let’s mosey to the stadium!

Count off by 2, 1’s go to close end zone, 2’s to the far end zone.

1’s end zone is 20 merkins, 2’s is 20 LBCs once each set of exercises as a group is complete run to the 50yd line for 10 squats, then run to the opposite end zone to do the exercise for that end zone, i.e. 1’s now do 20 LBCs and 2’s do 20 Merkins.

Wait for all in the group to finish, do plankwork while waiting. Once done run to 50yd line for squats then opposite end zone, this time 19 Merkins/LBCs, etc. continue until 1 of each exercise.

This took almost the entire hour, and with about 5 minutes left CT took over

MOM
Flutters
Back scratchers
Protractor

COT

Announcements:
Pray for DT & family with the passing of his mom.
Clothing drive
Joe Davis Run

Moleskin

I caught everyone off guard running, by time we were done with the morning we ran a little over 2 miles, 200+ merkins, 200+ LBCs and 200 squats. Great work by everyone, I am still not a runner as witnessed when I tried to keep up with Glass Joe at one point and felt a pop in my hamstring. I will blame O2 dep for me thinking that was a good thing to try. I did see one of Donut Hole’s 2.0 racing GJ though!

The other surprise of the morning was looking up while in MOM to see Horsehead and Boondock who were waiting for us at the flag until they realized we may not make it back with all the running.

We are working through holiday schedules for Union County workouts so keep your eyes for an email and/or twitter announcements.

Feel free to post any other goodness down in the comments.

HB

Back in the saddle…

Not going to lie, I ate a lot and not a lot of working out since the holiday. I missed last Friday so it was good to be back and time to burn off that food!

COP
SSH X 20
IW X 20
Merkins X 10

 Elbow, um… Plerkins? X10 get in an elbow plank and push up to a full plank supposed to work triceps better and safer than dips… Supposedly.

The Thang!
Everyone line up,I will call the first exercise then the 1st PAX in line runs the hairband mile around the parkinglot while the rest of us do called exercise. When PAX returns he calls out an exercise for all to do and next PAX runs etc.

Exercises included:
A bunch of laps and LBCs, Merkins, Freddie Mercury, one leg squats, Carolina Dry Docks, Supine Pull Ups, Man Makers, Squats, Step ups, dips, and some other stuff I can’t remember.

Enough of that, follow me to the hill!
Backpedal up the hill, 3 burpees at the top x 3 rounds
Backpedal up the hill, 10 squats at the top x 3 rounds

4 MOM
Flutters, Rosalita, Dollys and done!

Moleskin
My phone said around 49 degrees but I was thinking it felt colder out, when I pulled up to the school it all made sense… Fellow F3Unionco/Metro brother Ice9 was there to get a little beatdown in before sitting on a flight to see family up north.

Great time this morning and good to burn off the lingering calories from all the turkey leftovers everyone probably ate during the week.

Keep telling friends and lets continue to grow the Union region!

Announcements: 
Charlotte Rescue Mission is taking clothes now, Drop Thrill offered to Q that. There is also a coat drive going on, check preblasts on the site for further info.

Always an honor to lead!