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
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
15 men showed up this Monday for their weekly dose of THE RED PILL and they got a nice Dora 1-2-3 chaser to go with it…
The Thang
Tiger Rag and Uncle Leo get voluntold to grab the two 35 lb. KBs and we all head to the soccer pitch and circle up for…
COP (in cadence)
Form up into 2 columns behind Tiger Rag and Uncle Leo, KBs at the head of the line, for…
Line up on sidewalk for the Dora 1-2-3. How it works:
– Partner 1 sprints 50-ish yards and back
– Partner 2 does AMRAP for said exercise
– Flapjack until total rep goal is reached per team
6MOM (in cadence)
Finish it all up with…
Mosey back to parking lot for COT.
Moleskin
Swamp Rabbit got infected by the Dora 1-2-3 back in July and they still haven’t found a cure. This one was for them.
It was pretty quiet out there today. Probably just Monday Grumbles. Not sure though. Something about O’Tannenbaum not pulling his usual Matlock. And to say OT was doing even Little Baby Squats would be generous. Those were Cottontail thrash-squats.
Uncle Leo’s bedhead? Now a regular feature of workouts. It would be weird if it wasn’t there.
E-threats of ruck mutiny proved unneeded, despite the appearance of 70-some-odd pounds of coupon at the beginning of the workout. Hey, what happens at SPEARHEAD (ALL CAPS) stays at SPEARHEAD (ALL CAPS).
What’s a “Fingertip Flutter?” Why it’s the Jillian Michaels SelfMagazine.com Sexy Abs Fitness Routine of the Month. No, it just keeps you honest, slows you down and makes you have to run 2 more rounds before finishing the set. Same reason we did hand-release merkins. #slowdown #goodform #dowork
#TClaps to Skinner, Far Side and Chizzik (?) who completed a half iron-man relay this past weekend. Strong work, brothers.
Announcements
Sign up for something.
Dora out.
[Posted on behalf of Deadwood]
Thirty Anonymous Pax posted. Â You don’t need the affirmation and you won’t get it–because Deadwood doesn’t know how to record the names on his phone.
Thang:
Mosey to lower lot
Mosey to Playground
Mosey to Parking Lot
Continue with count but switch to LBC’s and Mountain Climbers until return from 3rd pole. LBCx40, MCx45, LBCx50, MCx55, LBCx60, MCx65 #gased #smoked
Plank Work
Mosey to Wall
Mosey to Track
Mosey back to main parking lot
RECOVER!!
Moleskin:
With half of the SPEARHEAD faithful resting up for tomorrow’s GORUCK Light and The Hoff glued to his toilet due to antibiotic distress only a small but brave group of 5 arrived in The Gloom to face the Friday the 13th frightfest that awaited them.
No one brought a hockey mask.
#dowork
Hop the fence, head to the end zone, drop rucks for…
COP (in cadence)
– x13 SSH
– x13 IW
– x13 Merkin
– x13 Mtn Climber
8 Mins of HIIT (High Intensity Interval Training)
– 20 seconds on, 10 seconds rest
– Alternating Squat Jacks and Plank Jacks
– 16 sets, max effort
Log PT Session
– 2 teams gather on opposite sides of “Daisy” — our daisy-chained log monster, courtesy Big League Chew — awaiting us midway between the sidelines in the endzone
– Team A executes stated exercise for alloted reps (in cadence)
– Team B runs to their sideline, executes 5 good-form merkins, runs back to the log and drops for user choice of ab exercise (flutter kicks or hello dollies) until other team completes Log PT
– Teams flapjack – Team B executes Log PT, Team A runs to sideline
Round 1 (in cadence)
– x20 overhead log presses
– x20 log squats
– x20 log lunges
– x15 log situps
– x20 decline merkins feet on log
30 count rest
Round 2 (in cadence)
– x10 overhead log presses
– x10 log squats
– x10 log lunges
– x10 log situps
– x10 decline merkins feet on log
30 count rest
3MOM (in cadence)
– x13 flutter kicks
– x13 hello dollies
– x13 UDT flutter kicks
COT
AAR/Moleskin
Couldn’t be more inspired today’s pax. This was a total grindfest of a workout, and every single person, to the man, gave 100% max effort. Every single one of us was on our knees at some point during the workout sucking wind for pushing so hard. There’s nothing like being on a team where you know every individual is giving everything they’ve got – it’s a rush. Strong work, men.
Thanks to M.Dora for providing the HIIT portion of the workout. Those FiA gals don’t mess around. In the first 2 minutes the HIIT had the cardio nearly topped out, and kept it there for the next 6. ZERO chatter from the men during this portion of the workout. They just put their heads down and pushed to the max.
Daisy is a work of art and genius, and an absolute B of a workout tool. Sectioning the log allows each pax to shoulder their share without worrying about different heights of the pax throwing the log off balance or shifting more effort to the taller pax. Chaining the sections together still requires the pax to work in unison. YHC failed to do that at the tail end of the overhead log presses causing Culkin and Schedule C to get their log sections yanked back. Sorry, F3llas.
Thanks to BTB for meeting me early to help unload the logs and get them over to the field and setup beforehand, and thanks to all the pax who helped stash the logs in the brush afterwards and who helped pull BTB out of the ravine.
ALCON
0630 tomorrow 09/14 at Independence Park: GORUCK Light launch. We have a bunch of F3 brothers participating for the first time, including Angler, SPEARHEAD’s 70yo War Daddy, as well as many of our FiA sisters. Come help us celebrate their Welcome Party and quality-test their beers.
Tomorrow is Friday the 13th, and SPEARHEAD is gonna get scary. We launch at 0530 from Carmel Middle School.
Important to note:
– SPEARHEAD is a regular, typical F3 workout, only ruck-oriented, like a Gear workout.
– DO Arrive early and warm up on your own in the parking lot before 0530.
– DO pack your full Challenge weight (6 bricks or sandbag/weightvest equivalent)
– DO NOT pack more than your full Challenge weight or you’ll be sorry.
– DO NOT pack less than your full Challenge weight or you’ll be really sorry.
– Bring an actual hockey mask and earn an extra patch credit.*
/Dora
*Bringing an actual hockey mask will not actually earn you an extra patch credit, but you can wear it during the workout…which would be cool.
(…posted on behalf of High Tide on behalf of Slim Fast…)
15 Pax showed up on a beautiful September Carolina morning, to be greeted by an hour of oxygen depletion and muscle burn. YHC was first-time Q, so the pax were in for an unknown beatdown… but made it through excellently!
The Thang
1 lap warm up (high knees, high heels, backwards, karaoke)
Mosey to the football field
COP
SSH x 20
IW x 20
Merkins x 20 (YHC forgot to stop at 10, so we got a bonus 10!)
Squats x 20
Mtn Climber x 15
Mosey back to track for a BRR tribute – The APR – Ascent Pain Relay
Pax divided into 4 groups… Groups 2-4 start at each station, and Group 1 starts by running from Station 1 to Station 2.
When you get to each station, do the following exercise until the group behind you arrives at your station/”hand off”.
Station 1 – Merkins
Station 2 – LBC
Station 3 – Jump Squats
4 laps/4 sets at each station (1/2 mile) – Pax were adequately gassed after the relay!
Mosey back to football field
Groups 1 & 2 sprint one direction, Groups 3 & 4 sprint opposite direction from center of field to cone — 30 yards, 5 burpees, sprint back to center
Repeat with backwards sprint and 4 burpees
Repeat with side shuffle, and 3 burpees
Repeat with opposite side shuffle, and 2 burpees
Finish with lunge walk and 1 burpee
Plank work
Mosey to school building for people’s chair 3 x 45 seconds
Complete lap around school and back to the playground for fun and games
10 Pull Ups, 10 Step Ups, 20 LBC, plank
10 Pull Ups, 20 Step Ups, 30 LBC, plank
Back to field for some final Wind Cries for Mary
Dolly x 15
Flutter x 15
Freddie Mercury x 15
Rosalita x 15
Protractor
LBC x 15
Moleskin
YHC was honored to do his first Q with this group of men. We call it 1st F for Fitness, but there is a lot of 2nd F Fellowship built in, so I call it F 1.5!
There was a lot of heavy breathing and sweat-soaked shirts, so that means everyone was getting their money and time’s worth!
Great to have 2 FNG’s… Jake (Peaches) and Armin (Bourbon). Great work out there, and can’t wait to see you guys back at your next workout!
Strangebrew was missed… hope he is enjoying some cool mountain air this morning!
Passport, thanks for the prayer out!
Announcements
Base Camp on Mondays at South Charlotte Middle School. Another moderate intensity workout, which is ideal for pax that are starting out, FNG’s, recovering from injury, etc. High Tide is Q this Monday 9/9.
Tutoring opportunities with Billingsville Academy and AG Middle School. More information is on the F3 website.
Mud Run for Young Life is coming up on 9/28 at US Whitewater Center. www.ylmudrun.com
CPR class next Saturday @ 9/14 9:00-12:30 — Covenant Day School Bldg C. $10
Check the website for 3rd F opportunities.
(…posted on behalf of Iron Horse)
8 brave men posted at SPEARHEAD fearing the return of the Tunnel of Love. Instead YHC had breakfast prepared…
The Thang:
COP Warmup:
[Rucks ON]
– 20 Merkins OYO
Mosey to Soccer Field for COP
[Rucks OFF]
– 10 Burpees OYO
– SSH x 20
– 10 Spartan Burpees OYO
– IW x 20
– 10 Burpees OYO
– Mountain Climber x 20
– 10 Spartan Burpees OYO
– LBC x 20
[Rucks ON]
Mosey to Sideline.
#dowork
Partner-up – size doesn’t matter (the number of bricks in your partner’s Ruck does)
P1 Bear Crawl across field to opposite sideline –call out Return; Lunge Walk back.
P2 Overhead Standing Ruck Press until P1 calls return, then Squat while P1 returns
Flapjack.
Rinse and Repeat (2X).
P1 Farmer Carry with both Rucks to opposite sideline –call out Return; Farmer Walk back.
P2 Non-stop Merkin with Planks for rest
Flapjack.
Rinse and Repeat (2X).
P1 Walk with Ruck overhead to opposite sideline –call out Return; Backward run with Ruck on Front for return.
P2 LBC until P1 calls return. Flutter Kick while P1 returns.
Flapjack.
Rinse and Repeat (2X).
Ski Abs x 15
Mosey to Parking Lot
COT
AAR/Moleskin:
It was an honor lead the PAX for my first Q at SPEARHEAD – thanks for opportunity. Awesome performance this morning men – although the amount of casual mumblechatter during the morning leads YHC to think he needs to up his game for the next Q.
The first appearance of the shovel-and-flag makes SPEARHEAD official.
The PAX believes BTB had a literal ride in the fartsack this morning as he was already complaining of a pre-workout TBQ last night due to hot wings and beer (or the anticipation of YHC’s workout?). The Hoff promised to pack his ruck with extra TP for an indian run into the woods but it was not enough to coax BTB to join.
Motivated again by our esteemed elder, Angler, who continues to show his ageless endurance.
Good reminder by Dora during the Ball-of-Man to remember all our brothers in the BRR this weekend – safety and God’s speed.
7 rucked-up beasts assaulted Carmel Middle for the second installment of the SPEARHEAD. Here’s how it went down…
The Thang
Ruck up and grab all four coupons (1 40lb GORUCK sandbag, 2 35lb KBs, and 1 25lb Dirt Bag) and mosey down to the 50 yard line for…
COP
– Drop rucks
– 15 SSH in cadence
– 15 IW in cadence
– 15 UDT Flutters in cadence
– 15 Flutters in cadence
– Grab rucks
– 15 Squats w/rucks overhead in cadence
– Ruck up
– 10 8-count Body Builders, single count, #GRC707 flashbacks for 3 PAX
#dowork
5 Sets of the following exercises for 3 minutes AMRAP at sprint pace while maintaining form, 1 minute rest between sets:
– 3x Ruck Thruster
– 6x Merkins
– 9x Squats
– Repeato
Ruck up, grab coupons, head to the track with 5 minutes left for:
– 600 meter Indian Run
– Coupons up front
– Last man sprints to the head of the column and each coupon is passed forward one man.
COT
AAR/Moleskin
An admirable turnout for the second SPEARHEAD workout including four new faces: SoCal, The Hoff, Coop Dog and Island Time. Q put together an ambitious workout plan culled from Spartan WODs and the GORUCK PT blog but ended up only using half of it. Somehow when we finished Part I of the beatdown there was only 5 minutes left and no time for Part II. At least we used every minute.
The 3/6/9 AMRAP looked and sounded innocent enough but proved to be an endurance maximizer. 3 minutes is a looooong time. The PAX ended up doing 4-6 repeats each set. That’s 60-90 thrusters, 120-180 merkins, and 180-270 squats — all under 20 minutes. This was at ‘sprint’ pace meaning all PAX were pushing 100% to the end. Several PAX ended up on their knees to suck as much O2 out of the gloom as they could in those short 1 minute rests. Strong work, men. Strong.
The Indian Run was a true GORUCK clusterfrack as the PAX had to move as one, carry heavy coupons, and figure out how to pass them and in which direction to pass them, all the while having to keep the call/response of “I say ‘GO’ you say ‘RUCK'” whenever the last man began his sprint to the top…exactly the type of mess-with-your-mind-mess-with-your-body games that Cadre love to play.
As you can see from the workout listed, it wasn’t a 100%-ruck outing, nor was it 100% GRC simulation. This is an F3 workout that includes the ruck as a workout tool, and peppers the exercises with the flavor of a Challenge. SPEARHEAD’s aim is keeping our rucks out in The Gloom and providing the building blocks of strength and endurance, not power, that all endurance events require of you. So come out and give SPEARHEAD a whirl whether you have a ruck or not. You provide the body, SPEARHEAD will provide the pain.
Dora out.
SPEARHEAD returns to Carmel Middle Friday morning 0530.
Ruck requirement: 6+ bricks. That’s 6 bricks plus extra. How many extra? That’s up to you, but pain is the goal, and you don’t want to be called out by Dora being a…kitty.
No ruck? No worried. Be there anyway and pain will be provided.
See you in The Gloom…