11 solid men ventured into a relatively mild November morning to put in some pre-holiday work. Here is what we did:
Moleskine:
Announcements:
The Pax are ready for Thanksgiving with the digestive systems apparently primed for action and a significant calorie burn this AM.
The Thang:
SSH x 20
Merkins x 15
Mosey:
Run to Davie park by way of 51
Circuit City:
3 Rounds of:
10 Pullups
20 Squats
30 Merkins
5 laps around median
3 Rounds of:
10 Lunges each leg
20 Bicycles
30 Merkins
2 laps around median
3 Rounds of:
10 each leg; 1 legged squats, opposite foot on bench
20 LBC’s
30 Carolina Dry Docks
Run Back to South Charlotte Middle
Dollys
Flutters
Merkins
Squats
LBCs
Recover
Moleskin: Apparently Radar as the ringleader and too many others to name have already started munching on the beans that are sure to be a part of Thanksgiving Dinner. It sounded like a gun battle this AM as the Pax repeatedly fired shots into the gloom and took deserving credit for their masterpieces. #washyourselves. You guys are class, occassionally. Tclaps to Robinhood for laying down some mileage and putting in work from start to finish today. Strong work brother. Same goes to Busch and the boys that hit the pre-game Kettlebell work this morning. If you haven’t done this before a workout yet, try it, it does not disappoint. Great to see so many of the regs today before we break for Thanksgiving. I am certainly thankful for all of you and for F3 this Thanksgiving. I hope you all have a wonderful Thanksgiving with your families and travel safely.
6 men went to Bagpipe and had a good workout. Everyone else stayed in bed because it was raining.
The thang:
Mosey to parking garage.
Warm up with 25 SSH, 25 mountain climbers, 25 imperial walker, 15 merkins
Mini day zero challenge: perform an exercise with good form then run up two ramps of garage and down stairs. Poor form NOT tolerated.
20 burpees, 30 calf raises, 20 ski abs, 40 merkins, 30 squats, plus several more that I can’t remember.
YHC got bored and started adding abwork and merkins to the rotation. Then decided to do ten minutes as follows: 10 merkins, sprint to top of ramp, 10 heels to heavens, jog back down. Repeato 6 times.
Mosey back to parking lot for COT.
Moleskin
Welcome to Koelsch who joins us from Cologne, Germany. He is named after the favorite local beer. Nice job to all and we look forward to seeing Koelsch at The Maul tomorrow.
Oh, except it might be raining again.
Treadmills suck. So 5 real men chose to forsake the fartsack and took on some hill work in the 30 degree cold rain.
THE THANG
– Run to the front of the school for COP: SSHs, IWs, Squats, Merkins, Mountain Climbers (All 20 IC)
– Run to the bottom of the hill in Carrington. Sprint to the top of the baby hill – 15 (IC) Merkins. Mosey back down to the bottom – 15 (IC) Squats. Run to the top of the big hill – 20 (IC) LBCs. Mosey back down to the bottom – 20 (10 each leg) jumping lunges. Sprint to the top of the baby hill – 15 (IC) CDDs. Mosey back down to the bottom – chair plank. Run to the top of the big hill – 20 (IC) flutter kicks. Mosey back down to the bottom. All you got to the top of the baby hill – plank. Mosey back down to the bottom. Run to the top of the big hill – catch your breath and start heading for home. Stopped along the way for more Merkins and some dollies.
MOLESKINE
YHC caught some flack for his ski gloves today…but they kept my hands warm and dry. Chelms brought out the brand new toboggan hat, complete with tassles. Rock Thrill left his rain gear at home, apparently YHC’s tweet was to blame for that…since I only said there was a 60% chance of rain. Leroy and Flutie Flakes looked more dressed for an early Fall workout as opposed to 35 degrees and raining #toughguys.
With all that said, still we were out there. Pushing through. Lying in the cold street. Running through the wintry mix. Like real men. Because treadmills suck.
ANNOUNCEMENTS
– Turkey Day convergence at The Rock 0700. Bring canned goods.
Game was the only brother man enough to Wiggle on a cold, wet morn with YT. Only downside was he had to talk to me for the 3.3 miles of fellowship fun. Well done my good and faithful F3er. Happy Thanksgiving to all…
– Kenyon Slider
Mother nature kicked us in the groin today as 6 Pax weathered the storm for some insanity at SPEARHEAD this morning…
Mother Nature tried to take control over the routine as YHC had to audible most of the entire routine, but the SPEARHEAD crew refused to be beat.
The Thang (60lbs and 40lbs sandbag…but for some reason they got heavier when wet, lol):
2 Warm up lap around Parking Lot
Team Work – Coupons CANNOT touch ground
– All sets performed in perfect form and cadence
– If cadence broken, we start all over
– 2 Large Coupons passed every 5 successful reps
1) Squats x 75 (we had to start over several times due to cadence infractions)
2) Overhead Press x 40 (with pauses)
3) Squat Thrusts x 40 (with pauses)
4) Bicep Curl x 30 (with pauses at top and negatives down)
Picnic Table Work:
– Large coupon moves with P1 over to camping tables and perform step ups x 10, run up stairs and down the ramp
– Hand off Bag to P2
– PAX non-stop running weaving in and around steel posts until each Pax has carried coupon
Ledge Work: Belly, Back, Feet – with coupon
Low: Belly, Back, then move to Ledge and pull up, then on feet
High: Belly, Back, then move down Ledge and then on feet
MAN DOWN!!! – BLC Injured during Ledge work…AUDIBLE
Single Arm Upright Rows x 12 left/ x 12 right
Bicep Curls x 25
Sideline to Sideline Work– Exercise with Ruck, then sprint sideline to sideline
Hoff: Burpee Squat Thrusts with Ruck x 20
Wolfman: Overhead Press x 30
Check Point: Front Squats x 30
Liquor Cycle: Jack Webb (with Pack Press)
Angler: LBC x 40
Hoff: Merkins x 30
Hoff: Merkin Explosions x 15
COT
The Thang 2 (what we were supposed to do until Mother Nature crushed the PAX)
Warm up lap around Parking Lot
Selection Test
2 Min Merkins (Target 55)
2 Min Sit Ups (Target 55)
Team Work – Coupons CANNOT touch ground
– All sets performed in perfect form and cadence
– If cadence broken, we start all over
– Large Coupon passed every 5 reps
1) Squats x 30
2) Overhead Press x 30 (with negatives and pauses)
3) Squat Thrusts x 15
4) Clean and Jerk Press x 30
5) Single Arm Upright Rows 15 each arm
6) Frog Jump x 10
7) Bicep Curl x 30 (with pauses at top and negatives down)
8) Tricep Curl x 30 (with pauses at top and negatives down)
9) Merkins x 30
Table Work:
– Large coupon moves with P1 over to camping tables and perform step ups x 10, run up stairs and down the ramp
– Hand off Bag to P2
– PAX non-stop running weaving in and around steel posts until each Pax has carried coupon
Ledge Work: Belly, Back, Feet – with coupon
Low: Belly, Back, then move to Ledge and pull up, then on feet
High: Belly, Back, then move down Ledge and then on feet
Fields:
Tunnel of Love 100 Yards with Coupons
Crowd Surf 25 yards/shimmy 25 yards
50 yard sprint to end
End Zone
P1 Bear Crawl with coupons to 10 Yard line
PAX Plank – each person takes turns calling out workout while we move down field
20 yards line: Duck Walk
30 Yard line: Sprint
Mosey with all coupons to parking lot
COT
Moleskin:
Check Point said it best, “just getting out of bed was the hardest part” and it couldn’t be more evident. With the horrible conditions out there, just the fact that we all dragged ourselves out of bed is a true gut check. This kind of training is what we are all about at SPEARHEAD and T-Claps to each of you who came out there today for some DownPainment!
Check Point – sorry for the last exercise…I didn’t notice you were in a puddle of 33% water so that had to be the worst Tea Bagging of all time
BLC – Hope your knee gets better. Those Ledge Climbs were a really bad idea with the conditions being what they were, however look out for them again once it dries out.
Angler – We need to change your name to War Horse or something. Is it me or is he actually getting faster and faster out there? Not sure if the Silver Bullets are ready for you but they are definitely in good hands
Liquor Cycle – Our DJ of the day! The music really helped, and I’ve got to admit, when the CD was over and there was silence there it really made me appreciate having the tunes. Also, never a time at all when you fall back or cheat on reps either. You are totally prepared to crush the full challenge…I’m actually worried to see what you are like when you get GRT…you’ll be a nightmare to the Pax for sure
Wolfman – Your beastly name and strength is a perfect addition to the SPEARHEAD clan. Honored to have you out here with us and we are all looking forward to doing a Light or Full with you soon.
As always, it is an honor to workout with such strong, dedicated and determined individuals like you.
Respectfully,
The Hoff
18 (or so) PAX bore the 25 degree bone chilling icebox for another Monday down payment.
The Thang:
Run to CAC bottom of the parking lot for warm up: SSH, Imperial Walker, Merkins, plank jacks, mountain climbers, Peter Parkers (all X20).
Run back to COT, cross Carmel, karaoke right and left and commence neighborhood watch program.
Over the river and through the woods, coming to complete stop at stop signs of course. 1st stop: 10 burpees OYO. 2nd stop, plank, breathe.
Run up Sharon Amity to RTS. Grab some wall: 25 dips, 20 wall jumps.
RTS campus loop: 20 sumo squats on one end, 20 Merkins on the other. All You Got (AYG).
Mosey to Carmel and jailbreak back to COT.
Moleskin:
COT through neighborhood and back was 1.5 mi. Tclaps to Gunny and Agony for leaving it all at RTS, #AYG. Hops took the medal for most treblefarts during the Mary, #holdyourbreath. Tclaps to Kirk for a hard push on the jailbreak, #AYG.
Thanks for the privilege to lead this morning.
HARRY THE HAGGLER: Well, we’re — we’re supposed to [wiggle].
BRIAN: No, no. I’ve got to get–
HARRY THE HAGGLER: What do you mean, ‘no, no, no’?
BRIAN: I haven’t time. I’ve got–
HARRY THE HAGGLER: Well, give it back, then.
BRIAN: No, no, no. I just paid you.
HARRY THE HAGGLER: Burt!
BURT: Yeah?
HARRY THE HAGGLER: This bloke won’t [wiggle].
BURT: Won’t [wiggle]?!
BRIAN: All right. Do we have to? **
Get out there tomorrow and Wiggle – fellowship pace – corner of Foxcroft and Rothwood Dr. – 5:30 am…Wear your woolies – it’s cold outside…
** Harry the Haggler, Monty Python’s Life of Brian
11 men decided 25 degree weather and the fellowship of their F3 brothers trumped the fartsack and headed into the Foxhole this morning for the perfect start to a Holiday week.
Warmup
– Jog around parking lot without the bells
Pick-up the bells and mosey to other side of the school
– Lunge walk with KB press x 50 yds
Still not warm! – extended warm up
– SSH x 30
– Imperial Walkers x 20
– Side Lunge x 10
– Toe Touches x 10
Line back up with the bells
– 2-hand swing with travel to the side x 20 steps
– Repeat going the other way
– Lunge walk with KB press x 30 yds
– Mosey back to original start line
Partner up (size matters)
– Partner 1: 2-arm military presses w/ both bells (crowd pleaser)
– Partner 2: sprint 50 yds and back flapjack until reach 50
– 10 count
– Partner 1: Merkin with row (2 bells)
– Partner 2: sprint 50 yds and back – flapjack until reach 100 (audibled to 40 – deceptively hard!)
– 10 count
– Partner 1: Calf raises (alternate in, middle, and out)
– Partner 2: sprint 50 yds and back – flapjack until reach 100
Farmers Carry / Catch-me-if-you-can around parking lot and to the playground
– Partner 1: pull ups
– Partner 2: 1-handed swings
– Flapjack until 30 pull-ups achieved (or 2 rounds each)
Continue to field for advanced maneuvers
– One arm split jerk x 8 per arm
– One arm snatch x 10 per arm
– Turkish getups x 3 per side
Mary
– Flutter with KB press x 30
– Protractor called by Frehley’s
Take it back home for COT
Moleskin:
– With the cold weather, comes the interesting gear. Mighty Mite may need a rename to candy striper after the tights he wore out there today. He also donned a ski hat complete with tassels. He definitely wins most unique cold weather gear.
– Today’s workout was a tough one. Half way through, YHC realized there must have been some pent up aggression when this workout was being planned last night. The 2-arm military presses and Merkin rows were particularly painful (and that is with a mercy audible). Loogie said next time he would buy me a 6-pack to ease up a bit with the planning. Aye!
– The boot camp guys from Sports Connection haven’t been seen in a while. I guess with the $40 per month fee, you get heat and A/C included. For my money, YHC will be right here with my F3 brothers in the glorious (and frigid) early morning gloom!
Great work by all and have a great holiday week with family and friends!
If you fancy an extra helping of turkey on Thursday or an extra few slices of pumpkin pie you can earn it by attending The Charge on Wednesday. The Hoff and Double D’s will be leading the way at Providence Day for a pre turkey day beatdown. The temperatures will be frosty but the workout will warm you quickly. See you then.