Devil’s Quarter
Dora preblasted this morning’s extra credit event warning the pax not to show up or they’d regret it. Angler and Culkin HC’d anyway, but common sense must have gotten the better of them this morning as they wisely chose to remain safe in the f-sack.
Obviously the rest of us are stupid.
#dowork
1 mile ruck run
360 yard bear crawl under ruck
1/4 mile ruck run
1/4 mile front ruck carry
1/4 mile ruck run
120 yard lunge walk under ruck
3/4 mile ruck run
AAR/Moleskin
We didn’t do a lot, but we did a lot of what we did. Devil’s Quarter is an abbreviated version of the Devil’s Mile introduced to me by Sherpa. Most of it fit into the hour, but we needed an extra 30 minutes to do it justice, as we left out 120 yards of bear crawl, 360 yards of lunge walk, and 1/4 mile of burpee broad jumps…seriously, 1/4 mile. Next time. 🙂
Ruck runs are to be taken with a high degree of caution as they put more than usual amounts of stress on the lower joints. Pax were reminded of the disclaimer and that the purpose of a SPEARHEAD workout is to hurt, but not to get hurt. Modify as necessary.
Huge congrats to Checkpoint who earned his SPEARHEAD patch today! He also has the most posts for the month so far AND he completed #GRC815 a week ago. Proud to be part of your team, brother.
Just don’t quit. Don’t quit on your team, don’t quit on your teammate, and don’t quit on yourself. Just keep going. Bob The Builder and Liquorcycle were the living examples of ‘don’t quit’ this morning. 360 yards of bear crawls were brutal and painful and never-ending, but they completed the work. Running on shin splints is excruciating, but they completed the work. We started and finished as a team. I’d follow any of you guys anywhere, because I want to be on your team.
By The Standard,
Dora
Churn’em & Burn’em
Lots of running and lung burn today. It would be a tragedy not to use the wonderful turf fields
that Foxhole is so blessed to have. So use them, we did….
SSH x 25
Imperial Walker x 20
Merkins x 15
Mountain Climbers x 20
Field:
KB rows x 15 (left), sprint length of field w/ KB
KB rows x 15 (right), sprint length of field w/ KB
5 burpees
2 hand swing x 20, sprint length of field
2 hand swing x 10, sprint length of field
5 burpees
1 hand swing (left) x 15, sprint length of field
1 hand swing (right) x 15, sprint length of field
10 merkins
Hammer curls x 20, sprint field.
30 yd lunge walk w/ KB
Midfield Mary
Flutter x 15 w/ KB press
Dolly x 15 w/ KB press
LBC x 15 w/ KB
Mason Twist x 10
Hill:
20 goblet squat, up hill for 10 merkins, down for 20 goblet squat
2 hand overhead press x 10, up hill for 20 mountain climbers, down for overhead press x 10
1 hand press (left) x 10, up hill for 10 merkins, down for 1 hand press x 10
1 hand press (right) x 10, up hill for 10 mountain climbers, down for 1 hand press x 10
Mosey back to home
Hanging KB squat x 15
COT
Moleskin
Lungs were burning with the nonstop cardio and KB work on the field. Rolling Rock and Soft Pretzel were trading gold and silver medals back and forth on the sprints. Solid effort by all today, we certainly didnt leave any spare time on the clock.
As most of you know, I’ll be taking a Q hiatus over next few weeks until our 2.0 arrives. I’ll still
post as often as possible but didnt want to have any outstanding commitments over the next few weeks. Please let Honey Bee or I know if you want to take the reigns. We have slots filling up, but will definitely make sure you get a week.
Signing off for now.
MT
That day, for no particular reason, I decided to go for a little [Wiggler] **
“That day, for no particular reason, I decided to go for a little [Wiggler]. So I [Wiggled] to the end of the road. And when I got there, I thought maybe I’d [Wiggle] to the end of town. And when I got there, I thought maybe I’d just [wiggle] across Greenbow County…”
Wiggle – fellowship pace – corner of Foxcroft and Rothwood Dr. – 5:30 am…
** Forest Gump
Kevlar Backblast – One Year with F3
Aye! 23 pax jumped into the Kevlar gloom on Friday for an early AM workout. I was excited to Q as this marked my one year anniversary with F3. It was a great time leading the pax and there was a solid effort by all.
I started things out with a brief discussion of how F3 has been such an important part of my life this past year. All three F’s in my life have been improved and F3 brothers have helped me through a lot this year – from personal challenges to the GRC 707 welcome party. Thank you.
The Thang
As some of you know, I like to run so we started of with a little baby jog around part of the school to an open area for COP.
COP
– SSH x 25
– Squats x 25
– Merkins x 20
– Imperial Walker x 20
Jog to entrance to Covenant Day School and partner up.
P1: begin running road around school
P2: Merkins x 10, then run to catch P1
Flapjack and continue alternating until all the way around school.
#crowdpleaser
Bulldog requested “Bearkin crawls” so we made our weay to the parking lot
– Bearkin crawl up hill to sidewalk (Bearkin is bear crawl with merkin every three steps)
At top do LBCs x 20 and jog back down
– Repeato with LBC x 25 at top
– Repeato but alternate between forward and backward crawl up the hill (don’t forget the merkins)
Note, knees never hit ground while you rotate from forward to backward (harder than it sounds)
LBC x 20 and jog back down
#crowdpleaser
Mosey to lower parking lot
P1: Alternating sets of LBCs and Squats
P2: Run lap around school (wide lap Bulldog!)
Flapjack
Mosey back to launch area and pick up weights for Hairburners
– Split pax into two groups and did hairburners back and forth along fire lane
– Each pax did two rounds of hairburners
YHC hated these!
Mosey to field for wheelbarrels, bear crawls with partner
COT
Moleskin:
– Not the hardest workout I have done but a great effort by all the pax and appreciate folks indulging me to lead and celebrate my 1 year with F3.
– I tried to mix things up and included hairburners because they made me spill merlot at my first F3 bootcamp style workout. As far as YHC is concerned, they can be locked away forever!
– We had some potential issues with a place to do the hairburners but thanks to Tiger Rag’s persistance, we got the fire lane. I guess a thank you is in order.
Announcements:
– F3 Charlotte South Christmas Party on December 7. Check weekly email for details.
– Spring Mud Run sign ups are going on now.
1 Year with F3:
Just a quick thank you to F3 Nation for being such an important part of my life. Over the ;last year, I have made friendships with men that I never would have otherwise. Many of these men are some of my closest friends now. I know that I can count on F3 brothers to support me in whatever I do. All men need this and I am blessed to have found this in F3. First F – my fitness is as good as it has ever been. F3 has also introduced me to CSAUP things like GORUCK and BRR. Second F – as said previoulsy, friendships I have made and the fellowship opportunities afforded by F3 have made my life richer. Third F – MOST IMPORTANTLY – my faith has grown tremendously the past year and F3 is a big reason for that. You sum all this up and F3 is a group of men that I want to be a part of and never want to let down. Thank you brothers for all you do. Iron sharpens iron… Aye!
Dolphin
There’s nothing wrong with an impromptu touch of the nibbler…
YHC managed to be 2 minutes late (running theme these days), as the “Go” Juice took on an additional meaning in the wee hours of the morning! (TMI?) That said, it still gave me the stated benefit of getting the ole’ bod charged up for a smokin’ at Basecamp (the only known workout that may soon petition for a name change… for clarity, moderate does not mean “easy”).
On arrival, YHC finds that the scheduled Q had to sub-out (due to an “F3 trophy”/injury; prayers lifted for healing) AND Long Distance had to sub-in for his sophomore Q at the ‘Camp’. And a smokin’ LD audibled to bring to 13 strong PAX on a Monday AM.
The Thang:
Warm up:
20X SSH -> IW-> 10X Merkins -> 10X Mountain Climbers
To the track: ndian run around the track
To the starting line: 10 squats, run to the end of the bleachers, 10 more squats run backwards back
Next: 10 lunges, karaoke to the end of the bleachers 10 lunges karaoke back Plank up
Circle up for The Circle of Burpee BYOM (Bring your own Mary/other)
12X Flutter with 1X burpee
12X Mason Twist with 2X burpees
12X Hells to Heaven with 3X burpees
12 X Dolly with 4X burpees
12X LBC with 5X burpees
12X rosalita with 1X burpees
12XFreddy Mercury with 2X burpees
12X Merkins with 3X burpees
12X Back scratchers with 4X burpees
12XBudda situps with 5X burpees
12X Flutter again with 1X burpee
12X Nibbler merkins (do a push up then touch your L “nibbler” then pushup followed by the R “nibbler” touch)
Back to the track: Indian Run number 2 around the track
To the field: Circle up again for Mr. Jack Webb
1 merkin 4 air presses
up to
10 merkins and 40 air presses
(Yes, we said “ladder to 10”; Nice for moderate, eh)
Back to the track
Lung walk 75 meters then bear crawl 75 meters
Jailbreak to the circle up!
Work out completed
How do you like that for “Base Camp”… go Long Distance!!!
Announcements: Mudrun, Christmas party, Football view party, race in Rock Hill in Jan for rock thrills brother.
Prayers lifted… a most appropriate send off for a heckuva workout.
SPECIAL THANKS to Long Distance on received catch of Q-ing on audible AND to Fireman Ed for tagging with YHC on the backblast!
Little Baby Hill
Posted on behalf of O’Tannenbaum…
IS THERE A HILL AT THE MATRIX?
Yes, there is! And Eleven disciplined MEN “jumped” up it this morning!
The Thang
Warm up: SSH, Windmill, Merkins, Imperial Walker, Mosey
Field Work: Side Lunges with 2 jumps, kari oke (sp), high knees, butt kicks, one legged jumps, sprints, bear crawl
The Hill: Jump up the hill, 5 burpees, run to school for 10 Donkey Kicks—-5 SETS
Lunges in PKG lot with squat jumps, 5 pull ups, 10 dips–3 SETS
Track: Mosey to track for ladder workout–Merkins & squat jumps
The Wall: 1 minute recovery on the wall
Mary: Finish with LBCs, Dolly, Flutter, and Back Scratcher
Little Baby Moleskin
Floor Slapper was tardy, but legal parking. Tiger Rag (like Tiger Woods) wasn’t present, but we talked about him anyway…
Variety is the spice of life
Burpess, Mirkins and Pull-ups. ‘nuf said
11 Men gathered under the cover of night for the first (of many) early morning frigid workouts in the shadow of Calvary Church.
THE THANG’
COT
SSH x20
-
- Burpees x5
- LBC x20
- Burpees x10
- Imperial Walker x20
- Burpees x15
- Carolina Dry Docks x20
- Burpees x20
- Mirkins x20
- Burpees x15
- Mountain Climbers x20
- Burpees x10
- Dive Bombers x10
- Burpees x5
Jog to Davies Park (.6 mile)
Along way:
5 sets – Mirkins x20
Plank along wall near playground
Extend Right Arm to Wall.. hold for 20 secs. Add left arm for plank hold .20 sec. release
20 Mirkins
4 Sets of following:
- Pull-Ups x20
- Steps Ups/or Squats x20
- Dips x20
- Mirkins x20
Jog back to Calvary,
Along way:
6 sets – Mirkins x20
Done.
Please send prayers out to Mall Cop’s M’s best friend as she goes through a rough time in her life.
7 Pax braved the sub 32 degree temps at #F3DayZero and probably wished they hadn’t…..not only because the workout was treacherous but also because of the visual nightmares they will have this evening from the #greenmorph.
The Thang
Radar emerged from the back of McAlpine Elementary School ready to roll in his green suit with paparazzi snapping pics everywhere. “You can’t see me,” he says. “Let’s roll”. Well wait…now arrives Semi Gloss sliding into the parking lot with just enough time to rip off (literally) his pre 1989 sweat suit and now we are off.
Medium pace jog from McAlpine past the Touchstone Rose.
Indian Run – none of this slow mosey BS – roughly 1.5 miles?
11’s
Run up to the light post – 10 diamond merkins / down to the bottom – 1 squat jump (9:2, 8:3 etc)
Plank work
With the hill located right next to Radar’s house, there conveniently lies a (60-70 lb) punching bag leaning up against the mailbox.
All pax jog with one carrying the bag –
Every 30 seconds – stop and do called exercise x 20 (merkins, CDD etc)
For every car that passed by – 10 burpees which added up to a lot and Q had to rethink strategy because the lack of O2 deprivation was becoming paramount.
Continue to parking lot – one pax ran around the parking lot with the bag while the others – bear crawled backwards – stop – 20 CDD – Sprints. Switch to new pax and more running and fun.
Head back to the filed at DZ, circle up – everyone do squats and one person cage match with the bag for 1 minute. Apparently this is the new MARY for Day Zero.
Moleskin:
Well, lets just say that the green jump suit that Q was sporting elicited a wide away of comments from the Pax and continued throughout the workout. There was mention of shorts or a cup for the Q if this suit continues to make a presence. The Semi-gloss slide in at the last possible minute to join received multiple reprimands (thank God he wasn’t wearing boy shorts). The jog was long and painful and the hill sucked…especially if you were running behind or running towards Q. T-Claps to Haze for making it out after just getting over the flu..sniff sniff. dammit.. Jamboree thanks for making us feel less like men because of the double post that you did today….and your 47….CRAP. Small group today, the cold is starting to make more fart sacks out there. Bring it!!!
Announcements:
You know if you know.
Where are the special guests??
With the promise of photogs lurking and a chance to be a local media superstar, 14 posted in the frosty gloom. YHC forgot his hat, but we warmed up quick.
COP @ Northwest Stonehenge
SSH x 25
Mountain Climbers x 25
Imperial Walker x 20
Mosey across 521 to Northeast Stonehenge
Jack Webb up to 5, back down to 1
Jog to soccer field with 20 yd lunge walk and 20 yd broad jumps on the way
On the field: 10 merkins, sprint across field, 10 merkins, sprint back
20 plank in-&-outs, sprint across field, 20 plank in-&-outs, sprint back
30 mountain climbers, sprint across field, 30 MCs, sprint back
To the Premier deck:
Peoples chair; hold, then press x 50
Bear crawl across, 10 merkins, bear crawl back
Crab walk across, 10 merkins, crab walk back
(slowly starting to get feeling back in hands)
Burpee Mary ladder:
2 burpees, sprint up ramp, flutter x 20
jog around corner
4 burpees, sprint up ramp to level 2, Heals to Heaven x 20 by Haggis
jog
6 burpees, sprint to level 3, LBCs x 25 by Honey Bee
jog
8 burpees, sprint to level 4, Dolly x 20
Down the steps, mosey to Aloft Hill for 6s: Merkins at the bottom, squats at the top
Mosey back to home to meet with Ballantyne Magazine photographers who requested some action
shots and pics of Haggis with his Dick Tracey watch. Confusion ensues, its too dark for photos, so
mosey to nearby lot to wrap up.
Peter Parker Merkins x 10
Soft Pretzel calls for The Nippler x 15
Russian Twists x 20
Back home, COT, out
Moleskin:
The cold weather gear was dusted off and made its first appearance of the season, but no worries.
There was a special request by Ballantyne Magazine to take some actions shots of the pax this a.m. for article in upcoming print edition. Haggis will have a brief cameo discussing his Nike watch, and
YHC, Soft Pretzel, and Honey Bee stayed after coffeeteria to join in the comedic photoshoot. Good times.
Reminder to all to consider gloves during the cold months, lest you find your hands completely numb
and that makes for a brutal morning in the gloom.
Announcements
Get Mud Run teams signed up for April. Contact Stagecoach. Do not sign up through Mud Run site.
Joe Davis 5k and convergence is Jan 4. Details on F3nation.com
Dates for Christmas party (Dec 7 @ TR’s) and Panther game 2nd F event (Nov 10 @ Fox & Hounds)