400s all around
10 pax sat around to enjoy some 2nd F for 16 minutes early Tuesday morning (in between a few runs of course)
The Thang
Warm-up: Mosey to field, COP
- 20x SSH
- 20x Alternating leg lunges
- 20x Jump squats
- 20x IWs
Mile run around track, moderate pace
Main Event: 8x 400m intervals; Run 400m at 90-100% effort; 2 min rest in between runs.
One lap, moderate pace cool-down around track
Mosey up to parking lot; COT
Moleskin
- A bit crowded out there on the track with our RFYL sorority sisters. Luckily no collisions, despite the massive speed differential.
- Nice opportunity for some 2nd F with a full 2min in between intervals. Originally planned for 90 sec between intervals, but went with 2 min expecting some pax to take longer than others. Most pax were very close together! Great job by all… we’ll definitely shorten rest times between intervals next time.
- YHC had some technical difficulties with the timing on the first 400 so the count was off and was gently corrected that his interval count was under; however upon further reflection YHC still believes that we may have been short 1 interval – Is YHC just delirious or was there a conspiracy among the pax?
- Welcome FNG Flutie Flakes – you picked a good one for your first workout. Hope to see you out there again soon
- Great effort out there by all today
- Joker on Q for next week’s
Announcements
None; quiet group today
Emergency Evacuation
24 men, including 2 FNGs, met up in the Calvary Church parking lot this morning to sharpen themselves on the #F3Anvil. For reasons noted below, we stayed on the move…some of us more than others.
The Thang
Jog down to the soccer fields for a little COP:
- Merkins – 20 cadence
- SSHs – 20 cadence
- IWs – 20 cadence
- Dollies – 20 cadence
- Slow Squat – 20 cadence
Emergency evacuation to the hill for 11s:
- Jump Squats at the top
- Merkins at the bottom
Mosey to the parking lot on 51 for The Beast…6 exercises, 6 stations, 6 reps:
- Round 1 – Diamond Merkins, plank
- Round 2 – Jumping Lunges, chair plank
- Round 3 – Flutter Kicks, plank
- Round 4 – Wide-Arm Merkins, plank
- Round 5 – Deep Squats, chair plank
- Round 6 – LBCs
- Bonus Round – Burpees
Mosey back for COT…but first time for one set of Mary:
- Flutter Kicks – 40 cadence
Moleskin
- It was very nice out this morning and the Pax were very lively as we launched from the parking lot down to the soccer pitch. There was a decent amount of mumble chatter during the first couple of COP exercises, which YHC didn’t mind, knowing there was plenty of pain to come. Then all hell…and other things…broke loose.
- The serenity of lying in the cool, wet grass, staring up at the stars on a clear, beautiful morning, while knocking out some Dollies was interrupted by what can only be described as an incessant onslaught of loud and bubbling flatulence like nothing heard before. And that only served as a primer for what followed during the Slow Squats…causing an emergency evacuation of the Pax to the hill for 11s.
- A quick note on the Slow Squats…the count had Dora exclaiming that he couldn’t keep up until YHC explained that it was down on 3 and then up. Apparently they do everything different at SPEARHEAD…either that or once you lose the ruck, you just do everything faster.
- The 11s were unsavory, especially the jump squats at the top. The burn on the 10 after running the hill all those times was very real.
- Then came The Beast…running the front parking lot by 51, which probably measures around 100 yards or so, and stopping at every other island for the exercises. YHC tried to hit the full body, with exercises for the chest, legs and core. And to combat The Beast, since 7 is the number of perfection, YHC threw in a bonus round of Burpees at the end. Burpees + Running = O2 Deprivation.
- Apparently the Dollies and Slow Squats during COP had produced a peeping turtle. After Round 1 of The Beast, Radar exclaimed that he had to take care of some business…emergency evacuation to the onsite facilities…door locked…sphincter tightening. Severe emergency evacuation to Starbucks…back in time to see us finish up the bonus round of burpees. As we left the parking lot after COT, the onsite facilities now open and lit up. #cruelirony
- Welcome to FNGs I.C. Light and Red Card. Hope to see you out in the gloom again very soon.
- Great group of men at #F3Anvil. Thanks to Baracus and Young Love for letting YHC lead.
Announcements
- 3rdF on Wednesdays at the Greenway Starbucks with Skywalker and Busch…#F3Aftermath (a double meaning on this day, given Radar’s emergency at the very same Starbucks)
- Look for announcements regarding the Area51 Holiday party and a new save the date
Licensed to Ill
8 men showed up for SPEARHEAD extra credit with a gigantic boom box and a cassette tape of ‘Licensed to Ill’ and smiles on their faces. We hustled down to the 50-yard line, set the box on the sideline bleacher, turned it to 11, and pressed ‘Play.’
What follows has got to be, hands down, the funnest workout I’ve ever done.
#dowork
[table]
Title,Length,Exercise
Rhymin & Stealin,4:08,Over/Under
The New Style,4:36,Ruck Squat Press
She’s Crafty,3:35,Partner Wheelbarrows
Posse in Effect,2:27,Selection Burpees
Slow Ride,2:56,Bear Crawl
Girls,2:14,What happens at SPEARHEAD stays at SPEARHEAD.
(Tape Flip),1:00,Hydrate
Fight for Your Right,3:28,Sniper Drills
No Sleep till Brooklyn,4:07,Partner Carry
Paul Revere,3:41,4×100 meter run 20 pushups/20 tuck jumps
Hold It Now Hit It,3:26,4×100 meter run 20 lunges/20 squats
Brass Monkey,2:37,Thrusters/Manmakers
Slow and Low,:38,This is an exercise you haven’t done before.
Time to Get Ill,3:37,100 Mountain Climbers/100 Plank Jacks
(Tape Flip),3:00,400 meter jog
Rhymin & Stealin,4:08,Over/Under
The New Style,4:36,Overhead Squat Press
She’s Crafty,3:35,Bear Crawl Race 5 Burpees for losers
Posse in Effect,2:27,8-count Body Builders
Slow Ride,2:56,Ruck press flutters/Ruck press hello dollys
Girls,2:14,I told you what happens at SPEARHEAD stays at SPEARHEAD.
(Tape Flip),1:00,Hydrate
Fight for Your Right,3:28,Sniper Drills
No Sleep till Brooklyn,4:07,400 meter cooldown jog/Jailbreak
[/table]
2MOM (in cadence)
– x20 LBCs
COT
AAR/NMM
The guys had their boom box ‘coupon’ out on their mini-ruck this past Saturday and they asked YHC if I’d allow them to bring it along with their favoritest tape to the extra credit PT session this morning. YHC is certified as the World’s Biggest Beastie Boys Fan(tm)(sm)(r) so I sat down and proceeded to put together a root down smokefest for the boys that would take full advantage of this classic oeuvre complete with trivia, and hopefully get a few smiles along the way. This is supposed to be good livin’ after all.
There were plenty of opportunities to earn credit in the form of extra seconds of rest and less reps awarded to the pax for rapping along with the 3 MCs and knowing the right lyrics as well as answering Licensed to Ill trivia along the way. Sadly they only earned a total of 25 seconds of rest and 10 fewer plank jacks (I gave them 30 off cuz’ 100 plank jacks sucks) for the entire 90 minutes. They can certainly dig that funky groove though.
Checkpoint won the jailbreak and called 20 LBCs in cadence for his winner’s pick for last exercise, and Liquorcycle won the Bear Crawl race (faster than Donkey Kong). #itpaystobeawinner
I hope you guys enjoyed this as much as I did. #TClaps to all of you for your great attitude about unconventional workouts and your strong work out there. #nocheating #TClaps to our double-War-Daddys Iron Horse and Checkpoint. #TClaps also go to M.Dora, the World’s Second Biggest Beastie Boys Fan(tm)(sm)(r), for putting together the majority of the workout. Yeah, we all just got chicked. #FiAstrong
RIP MCA
/d
EWWE That Smell, Can’t You Smell That Smell?
15 dedicated warriors of the UC entered the gloom on this fine day eagerly willing to submit their DownPainment!!!!
Tha Thang
Mosey to field behind Middle School
COP
- SSH x20
- Imperial Walkers x20
- Mountain Climbers x20 … and hold
- Peter Parkers x20
- Slow Squats x20
- Penalty burpees x5 (In honor of Chicken Dance and Hardwood dumping the fartsack a little late this am)
- Bear crawl to the road
Indian Run to Elem School Playground
She Hate Me (8 mins)
- Donkey Kicks @ swings x10
- Pull-ups x10
- Dips x20
- Jump-ups xNOPE (Audible called after PAX almost lost teeth due to slippery AO)
Mosey to fence for a little Obstacle Practice
- Walking Lunge length of Fence ~ 20yds
- Alternating bound over fence until back to start
- repeato
Sprawling Indian Run to high school
Hand off to Z –
Geddy up boyz because we’re going to see a man about a sick horse over at the stadium…
– Quick Mosey toward the field with burpees along the way (5, 7 &10 when you’re home).
Rail Work
– Railslides up – over – around and down the turnstile to warm up the shoulders!
Bleacher Work
– Run up the home team bleachers, run across 1/3 of the way and back down (reverse plank)
– Bearcrawl up the home team bleachers up, run 1/2 way across and back down (reverse plank with 30 dips to follow)
– Run up the home team bleachers, run the entire length of the stadium and back down.
Quick Mosey from the HS over to the Middle School
Hill Work 100’s (Partner up, size does not matter)
– Partner A runs the hill and back to relieve Partner B performing said exercise, flapjack until complete. Each exercise = a total of 100
- Merkins (100)
- Wide Arm Merkins (100)
- Diamond Merkins (yes 100 combined)
Wait, did we really leave Jack Webb Short?????
- Finish JW from 7-10 (merkins / air presses) *crowd pleaser*
Wall Work
– People Chair (90 seconds / 60 seconds w/ 30 air presses)
Head for the VSF for some Mary
3,4,5 MOM? QIC is O2 deprived by now and barely remember
- Flutter X20
- Dolly X20
- Backscratcher X20
- Protractor
the end
Moleskin
It was yet another beautiful Fall Saturday morning which really brought out an energized PAX ready to work. Well, at least until we landed over at the HS football stadium. As we approached, an overpowering stench like no other came upon us. It’s been a few years since YHC has been to a HS football game so not exactly sure what goes on there these days. Countertop claimed it was from the resurfacing of the track only to be rebutted by Cottontail saying “No, I know this smell this is the result of Teenagers”. #ctshowdown…. I’m going go with Cottontail being that the man has 10 so….
The PAX persevered and powered through until the final circuit of the stairs when QIC wanted to call out the next said exercise “in the form of a DERKIN” until Cottontail chimed in “nah man, you really going to do that? Don’t do that”. YHC obliged, so he called an audible and said lets leave the stairs/stadium, run some more and head for home…. The PAX quickly became energized sprinting for home not knowing what awaited them. #doesntanyonewearawatch #werenotclosetobeingdone? Well what’s waiting for you at home, why the hill with plenty of time left to finish STRONG!!!!!! And finish strong the PAX did.
Outstanding work by everyone today, especially the 2.0s: Boone Dock (2.0), Cottontail, Skillsaw (2.0), Thumper (2.0), Slide Rule (2.0)
Congratulations to “The Dream” for successfully scaling Mt. Whitney #tallestpeakinthelower48. That is quite a feat and accomplishment brother!!!! #uberimpressive
-Z- OUT