An Hours Worth in 50 Minutes
16 of south Charlotte’s strongest pax kicked the fartsack in the teeth and leapt into the literal gloom this morning for Stonehenge. A smaller group of pax showed up for Honey Bee’s preschool at 0530. Rather than blocks and crayons, this one featured kettle bells. Strong work fellas. Thanks for allowing YHC to shorten the workout to make it to my daughter’s early soccer game.
The Thang
Little baby jog to an adjacent parking lot for COP.
COP
– Squats x 15
– Merkins x 10
– SSH x 25
– Peter Parker x 10
– Parker Peter x 10
Jog over to Ledge Lake
Round 1
– Dips, Merkins and Step Ups all x 20
Lap around Lake
Plankorama
Round 2
– LBCs, Jump Squats, Merkins all x 20
Half lap around lake
Burpees OYO until all pax arrive
Circle up for Mary
6MOM
– LBC x 25
– Slow Squat x 10
– Dying Cockroach x 10
– Burpees x 10
– HTH/LBC Ladder (2 HTH/4LBC, 4/8, 6/12)
Jog to adjacent parking lot
– Lunge walk across bridge
– Plankorama to gather pax
Split into two groups of 8 for relay races
– Rolling merkins to next median (about 30 yards)
– Bear crawl back
While waiting turn, LBC, Dolly, Rosalita, Flutter, etc. by pax
major crowdpleasr
Little baby jog to Field of Bulls
Same 8-man teams
– Tunnel of Love relays down to Bull and back (about 40 yards)
Little baby jog to Medical Loading Dock
– People’s Chair x 1:30
– People’s Chair x 1:00 with arms above head
Jog back to launch with all you got sprint intervals thrown in
Pushorama until all pax arrive
COT
Moleskin:
– Great work by everyone, we literally never took a break today
– Kotters to Camacho, great to have you back out in the gloom
– Tclaps to Honey Bee and others on a solid 30 minute KB workout as an appetizer
Announcements:
– Congratulations to Market Timer and family on birth of new child this week. Keep them in your prayers.
– Mud Run – trying to get more SCLT pax to do the run in the spring. Check website and weekly email for details.
– New Wednesday workout at Providence Day School. Site Q’s are Bulldog and Double D’s.
– F3 SCLT Christmas Party December 7 at Tiger Rag’s lair. See Baracus for details.
– F3 SCLT Panthers Game Party on 11/10 at Fox and Hound. Panthers vs. 49ers.
Great job taking us out with prayer by Blowhole.
Hit it and Quit it
Posted on behalf of Mermaid
19 PAX came out to enjoy a 70 degree morning at Centurian. The rain held off and the workout began.
The thang:
Mosey from lower parking lot to upper lot near school. Circle up:
30 SSH
20 Merkin
8 Burpees (OYO)
30 Mountain Climber
20 Wide Merkin
8 Burpees (OYO)
30 squat
20 Carolina Drydocks
8 Burpees (OYO)
Exit to adjacent entrance to school. Partner up.
Partner 1: Run to 1st Steritech sign and back
Partner 2: Alternate between LBC and Imperial Walker (20/each)
Switch when partner 1 returns.
Plank when partner 2 returns from run. Plank-o-rama provided by Hops. Recover
Indian run up hill to shopping center at 51 and Carmel.
Get with partner. Partner 1 ascend stairs rapidly. Run to stairs on opposite end. Descend rapidly. Partner 2: 12 merkins and follow partner 1. Repeat.
Plank-o-rama while waiting for PAX to finish.
Mosey to front of school near picnic tables. Find a bench.
15 step-up
15 dips
15 derkin
Plank when done
REPEAT x2
Mosey to front entrance of the school. 2 groups split up by 1 and 2.
Wall walk
Lunge walk ramp
Crab walk to steps; plank when done
REPEAT x2. Lunge walk changed to bear crawl (#2); Crab walk swap for bear crawl (#3)
Mosey to lower parking lot for partner sprints.
1: Partner 1 sprint approx 50 yds and back; 2 burpees. Switch
2: Sprint; Jumping squats
3: Sprint; LBCs
Jail break to lower lot for COT.
Moleskin:
A pleasure to lead a fine group of men this morning for my virgin Q at Centurian. Thanks to all of the F3 Q’s I have followed and learned from to allow me to make a go at Q. The workout theme was: hit it and quit it. More specifically, QIC intended to move locations frequently with a quick, intense burst of exercise, then move on to the next one. Heart rates were high and oxygen levels were low. Great work by all PAX this fine morning. T-claps to Hops for hijacking and providing a plank-o-rama for the PAX. T-claps to Chelms for offering clarification to QIC’s instructions when necessary for the benefit of the group.
Announcements:
•Centurian continues to need Pax to step-up to Q. Consider doing so. Today was my day. Chelms told me I would be happy I did it. He was right. Several veteran Q’s will help if you need it or you can ask someone to split a workout.
•Still time to sign up for the USMC Mud Run in April in Columbia, SC. More info: . http://www.ultimatechallengemudrun.org/
•01/04/2014 Convergence at Fort Mill prior to the Joe Davis Memorial 5K run. Details: http://f3nation.com/2013/10/20/convergence-and-5k-run/
•Christmas Party eVite has gone out – 12/7 at TR’s crib. Contact Baracus (Brian.T.Anderson@bankofamerica.com or 704-957-8130) if you didn’t get the evite or have questions.
•3rd F at Panera following Friday Centurian workout. All welcome.
Deadly combos at Kevlar
Some deadly combinations were the order of the day at Kevlar on a balmy morning where no ear muffs or arm tights were needed.
THE THANG
Mosey to lot
SSH x 23
IW x 17
Merkins x 18
Burpees x 10
Diamond merkins x 8
Burpees x 9
Squats x 15
Burpees x 8
Wide arm merkins x 10
Burpees x 7
Lunges x 12
Burpees x 6
Dry docks x 10
Burpees x 5
Tricep extensions x 8 each arm
Burpees x 4
Stagger merkins x 5 each side
Burpees x 3
Military merkins x 10
Burpees x 2
Cant remember (O2 deprivation)
Burpees x 1 dozen
Hills with jump squats at bottom and Turkish get ups at top x 8 and work down to 0.
Mosey to soccer field and partner up.
Partner 1 plank with legs on tire and lift legs alternately as partner sprints – 100 total reps combined.
Partner 1 decline merkins with feet on tire as partner sprints – 80 total reps combined.
Partner 1 dry docks as partner sprints – 65 total reps combined.
Partner 1 squats with tire overhead while partner sprints – 50 total reps combined.
Partner 1 plank to elbows and up to plank with feet on tire while partner sprints – 100 total elbow touches.
Mary
COT
MOLESKIN
After a great week of F3 workouts it was time to step up the game to finish the week in style at Kevlar. Deadly combos were the name of the game with the merkin/burpee combo warm up, the squat jump (or jump squat)/Turkish get up combo on the hills, finished off with the tire/sprint combo as the finisher.
Not much time to chatter this morning as we got right into it after a few of the old chestnuts to get the body moving. The O2 deprivation almost caused YHC to forget the next exercise 3/4 of the way down the burpee ladder. Only ALF seemed to have the lungs to keep the counts going in the warm up with all eyes on Bananas’ merkin form or lack thereof. Apparently with the Q facing the other way Header was just planking it up during the push-o-rama which he must have learned during his Go Ruck training (if you’re not cheating you’re not trying.)
Clowncar and PBQB were certainly trying to find their lungs again after many weeks of fartsacking but they pulled through and it was good seeing the old faithful. Shout out also to Tommy Boy who,as the War Daddy, continues to impress week in and week out.
A pleasure taking the lead again this morning lads and have a great weekend.
Bulldog
ANNOUNCEMENTS
Saturday workouts as scheduled with the new KB Olympus workout at Elizabeth Lane tomorrow at 7am lead by Gullah and The Hoff.
Who needs to begin with a circle?
11 pax including 1 FNG decided to not fartsack on a warm Halloween gloom and see what YHC had in store. No one showed up in a costume, but there were some comments about YHC being a joker regarding his workout scheme.
Jog in front parking lot to end 20 Merkins OYO.
Jog to other end front lot 20 military Merkins
Jog to other end front lot 10 diamond Merkins.
Jog to benches
20 jump-ups
20 CDD
20 step ups. Plank with r and l arm high.
Repeat with 10 jump ups, 10 CDD and 20 step ups. Plank.
SSH x25 in cadence.
IW x25 in cadence
Jog to wall back of school
People chair 90 sec
Everyone on one side for BTTW ladder. First in line bear crawls 10 yds to other wall, then back. Next person goes when person ahead of them reaches first wall. Shoulders were feeling rubbery after this.
People’s chair 60’sec
10 Burpees OYO
LBC x25 in cadence
Dolly x25 in cadence
People’s chair 60’sec with arm presses
10’burpees OYO
Jog to back lot for The Fan.
Start at sidewalk, for 3 stations(each hoop) jog back to starting position for 5 Burpees
Station 1= 20 Russian twists
Station 2= 20 Parker peters
Station 3= 20 peter Parker’s
Repeat without the Burpees
Jog to side of school for 10 Merkins at each pole, 8 poles.
Back to start and circle up for LBC and Rosalita x25 in cadence
Great work by the whole pax. My intention was to mix it up, I think this was accomplished. As we started our jog/Merkins, wingman comes flying in. He owed us some Merkins and pushed those out during the bench work. Nice work brother. I think I may have also heard a comment “about time ” when we finally did SSH. Like I said, trying to mix it up some. As for the BTTW ladder, this needs some work or people need to just move faster. Either way great job. That was a painful attempt at a new workout.
Thanks for allowing me to lead you on this Halloween gloom.
Ever feel like the way a Zombie looks?
That’s what we felt like at SPEARHEAD this morning. On paper it really didn’t look that hard…Maybe it was because it was the morning after Halloween; at least that is the excuse we will tell ourselves…because 4 strong and tenacious Men pulled themselves out of the fart sack for a morning of nausea and pain.
The Thang:
Warm up
Indian Run with 45lbs Kettle Bell as coupon
End Zone to End Zone Torture: With Rucks On
Round 1
1) End Zone: Selection Style Merkins x 10 / Frog Jump to 10 yard line
2) 10 Yard Line: Selection Style Merkins x 10 / Duck Walk to 20 yard line
3) 20 Yard Line: Selection Style Merkins x 10 / Frog Jump to 30 yard line
4) 30 Yard Line: Selection Style Merkins x 10 / Duck Walk to 40 yard line
5) 40 Yard Line: Selection Style Merkins x 10 / Frog Jump to 50 yard line
6) 50 Yard Line: Selection Style Merkins x 10 / Duck Walk to 40 yard line
7) 40 Yard Line: Selection Style Merkins x 10 / Frog Jump to 30 yard line
8) 30 Yard Line: Selection Style Merkins x 10 / Duck Walk to 20 yard line
9) 20 Yard Line: Selection Style Merkins x 10 / Frog Jump to 10 yard line
10) 10 Yard Line: Selection Style Merkins x 10 / Duck Walk to End Zone
Round 2
1) End Zone: Selection Style Squats x 10 / Low Crawl to 10 yard line
2) 10 Yard Line: Selection Style Squats x 10 / Bear Crawl to 20 yard line
3) 20 Yard Line: Selection Style Squats x 10 / Low Crawl to 30 yard line
4) 30 Yard Line: Selection Style Squats x 10 / Bear Crawl to 40 yard line
5) 40 Yard Line: Selection Style Squats x 10 / Low Crawl to 50 yard line
6) 50 Yard Line: Burpee Squat Thrusts with Ruck x 5 / Bear Crawl (Pushing Ruck) to 40 yard line
7) 40 Yard Line: Burpee Squat Thrusts with Ruck x 5 / Low Crawl (Pushing Ruck) to 30 yard line
8) 30 Yard Line: Burpee Squat Thrusts with Ruck x 5 / Low Crawl (Pushing Ruck) to 20 yard line
9) 20 Yard Line: Burpee Squat Thrusts with Ruck x 5 / Low Crawl (Pushing Ruck) to 10 yard line
10) 10 Yard Line: Burpee Squat Thrusts with Ruck x 5 / Low Crawl (Pushing Ruck) to End Zone
Partner Work:
P1 Overhead Press with Ruck; P2 Sprint 100 Yards; Flapjack
P1 Upright Row with Ruck; P2 Sprint 100 Yards; Flapjack
P1 KB Swing with Ruck; P2 Sprint 100 Yards; Flapjack
P1 Bicep Curl with Ruck; P2 Sprint 100 Yards; Flapjack
P1 Tricep Curl with Ruck; P2 Sprint 100 Yards; Flapjack
Flutter x 25
Dolly Single Leg x 20
Dolly Single Leg x 20
LBC x 50
Moleskin:
It was a quiet morning as most of us were worn out from late night out with the kids or whatever folks go into last night. Not much to say here in that I believed this routine looked a whole lot easier on paper. I’ve got to admit, there was a time when I considered calling an audible and letting Check Point take over (since that guy never gets tired…beginning to think he is an android like Data from Star Trek Enterprise)
T-Claps to everyone for giving it their all today and for coming out to SPEARHEAD. Our site is honored to have men like you. Angler and LC are warriors and I believe addicted in some strange way to Rucks and Pain. Nice work gentlemen.
Respectfully,
The Hoff