14 PAX showed up at The Matrix to celebrate Christopher Columbus swindling the Queen of Spain out of a boat some 521 years ago. After Saturday’s Mud Run YHC kept this one clean and with limited running – save for an Indian Run to honor the locals Columbus found when he arrived.
The Thang:
Mosey to playground:
Turkish Indian Run – guy in the back carries the KB. Drops for 1 turkish get up. Hands off bell to last guy and runs to front.
Grab a partner and head to the wall.
Solid effort and teamwork here, PAX was very quiet and very gassed.
Mosey to parking lot for Mary
Moleskin:
Was good to see the PAX pushing hard to failure on the combination of static and dynamic exercises. The combination of the lunges and forearm planks was a far bigger leg burn than YHC anticipated. Good times.
Announcements:
Fraggle: Billy Graham celebrates his 95th birthday with a televised special on Nov. 7.
Thanks for taking us out Salt Lick
-Alf
36 Pax posted without a shovel Flag today. With many of the Pax at the Mud Run it provided an opportunity for the rest of us to converge at The Rock. There was a double feature in the works for the boys who turned out this morning with Runstopper and Lex Luthor on the one and twos.
The Thang:
Lex Q’s first half
Warmup – included a light mosey to the soccer field
Herschel Walker
Tabata 2 Sets with 20 Sec on and 10 sec break
Sand Bag Relay (Lex didn’t have enough sand bags so had to raid the garage for anything and everything that weighed over 25lbs and we ended up with an assortment of sand bags, 25lb plates and a kettle bell) The pax broke into 9 groups and went to work on a relay race.
Runstopper Q’s second half
Mosey to parking – Line up two deep, facing the Stopper
JACK WEBB – ON THE PAVEMENT
Head over to the Kitty Litter, form two groups facing each other at opposite ends of the two Sand Vollyball courts.
For 3 rounds of the below:
JACK WEBB – in the Kitty Litter
#SMOKE
Moleskine:Great work by the pax yesterday morning. It was a good opportunity for the folks who did not make the Mud Run to get together and revel in a good old fashioned beat down. Great opportunity to welcome some new FNG’s – “9 Speed” ‘ – who was appropriately named after riding his 9 Speed to and from the workout, “Water Boy” – who made Bobby Boucher proud and “Shoeless Joe Jackson” – who was so tough that he finished the workout sans shoes. There were some shaky arms in the ball of man after Jack Webb made an appearance. Few will forget the JWs based on their arms and knees (asphalt is no fun)- thanks Runstopper. After today’s beatdown there were a couple of folks calling you Heartstopper.
24 of South Charlotte’s finest came out this morning where they got to meet Sally for this first time!
THE THANG
Mosey up the road and back down the fire lane.
Back to parking lot.
SSH x 20
IW x 20
SQUAT X 20
MC X 20
Push Sally Up/Push Sally Down push up challenge.
Run to bottom of hill near school for 11’s: burpee knee ups at top and crunchy frogs at bottom.
Plank when done.
Mosey to soccer field for tire work (set in circle.)
Each man on a tire and one in between.
Guys on tires work either chest, tri’s, or shoulders while one of the pax calls out ab exercise to 12 which indicates everyone moving on.
COT
MOLESKIN
Nice job by all the lads today. I threw in a little music today for the “Bring Sally Up” push up challenge (see video) which no one got anywhere near completing. From where I was planked only Busch and Homey looked like they got past half of it.
As the chest was fried 10 minutes into the workout the extended burpee knees up/crunchy frog hill was a lot harder than it looked on paper! My Pleasure hit the hills hard and was the only one within breathing distance of your humble Q!
The circle of tires was a toughie and also a chance for everyone to pick and lead the ab exercises. Country Livin’ pulled a Snakebite and lost his breath half way through.
Sally came back out at the end waiting for the arrival of all the fellas for the COT. Nightcourt made the comment that Sally was a beast of a lady and she certainly felt that way by the end of the workout!
A pleasure leading you all today. Good luck to all the mudrunners tomorrow and keep Country Livin’s lady in your prayers for her interview.
Bulldog
ANNOUNCEMENTS
All Saturday 7am workouts meet at The Rock tomorrow with Stonehenge on at usual time and location.
Homework: Try the Sally Up challenge over the weekend!
Thirteen souls, 4 frisbees, 1 Little Baby Football and a sawed off water bottle launched into the gloom promptly at 0530.
Started off with a little baby jog to the stadium and took a lap around the Sleep Number Tempurpedic track. Bananas noted that it was not unlike the track from his alma mater at Eastern County Public High School.
Little bit of COP with I-Walkers and merkins, the on to the end line and split into two groups. The first group runs, the second group rests, then flapjack.
Mosey a half lap to the base of Grandmother Mountain. Run to the top, sort of across Grandma Mt really, then keep going to the top of the next hill to the Blue Door. The Pax was then informed that every field goal missed was one trip to the #BlueDoor.
The tee (the sawn off water bottle) was placed at the 20, making for a 30 yard field goal. The first group up was:
Final Tally: All pax touch the #BlueDoor twice.
Second group:
Final tally: All Pax touch the #BlueDoor three times.
With time to think on the hill runs and seeing who is yet left to kick, it appears that 7 more Blue Doors are all but certain:
So with five to seven more Blue Doors looming, your Q opted to shut down the FSU Kicking Clinic and audibled for Mary. We left our six prints in the turf while doing:
The reader is probably wondering, “But what about the four Frisbees?” Good point. The intent was to push them around in the manner of a hair burner but due to a combination of it being a bad idea poorly explained and running out of time, we ditched that and ran for the house, and gathered for a cozy COT.
Moleskin
Friday workouts should be fun. Most of the you are only pretending to work even a half a day, so why not get it started off right with some good times in the gloom. Your Q was planning on some frolic with passing plays but it was darker than he remembered. So rather than busting noses with Little Baby Footballs to the face, I will requisition a glow-in-the-dark or gimmick LED football. Also had some Les Miles-like clock management issues there at the end and still had some goal-line stand drills on the Weinke. Something to look forward to.
ANNOUNCEMENTS
19, including one FNG showed up at Centurion for a plank party that was interrupted by a driving lesson.
Warm Up
COP
Jog around last island, circle back up
Jog around last island, then over to the school for circuit work.
REPEATO, total of 4 times
MOSEY back to parking lot for cardio, allow shoulders to cool off
Driver’s Ed student drove up and made any running through the lot a high risk situation, so we finished our work over on the other side with the speed bumps.
MOSEY to starting lot for MARY
MOLESKIN
The goal for today’s workout was high reps, target some specific areas and repeat. The plank work we started with I thought achieved that. It’s not easy repeating the various plank exercises while resting in the 6” position for 10 seconds.
The circuit work involving the wall walkers was where guys really started showing off. Many of the PAX were flying down the wall, and leaping up the ramp with seemingly no trouble at all.
The Driver’s Ed student slowly cruising through the parking lot and honking his horn forced us to leave our lot. I felt it was a wise decision to avoid the half awake teen on their first try in a lot.
Welcome FNG The U (Ken); keep showing up brother. Excellent work by the PAX today, I’m proud to lead such a great group.
We took out all that built up rage of the Panther’s losses this season and brought it “Grid Iron” style at SPEARHEAD today.
The Thang:
05:10 Extra credit 1 mile Ruck into SPEARHEAD
Warm-up to “Intolerance” by Tool 4:55
Q brought something from old wrestling days
5 Minutes of Jogging in place
Q called out “down” – PAX had to drop flat down to stomach and Pop back up as quickly as possible x 50
Indian Run around track with 45LB Kettle Bell x 2 (1/2 Mile)
Grid Iron – Move to end zone on football field
Rucks off- Run to 10 yard line. Perform each exercise in cadence then sprint to next yard line
10 yard line – Upright row with ruck x 50
20 yard line – Overhead press with ruck x 50
30 yard line – Lateral raise with ruck x 20
40 yard line – Merkins x 30
50 yard line – Bent-over row with ruck x 40
40 yard line – Thrusters with ruck x 25
30 yard line – Squat with ruck x 25
20 yard line – Kettle Bell swings with ruck x 30
10 yard line – Tricep extensions with ruck x 30
Endzone – Bicep curls with ruck x 30
Reps: 330
REPEAT
10 yard line – Upright row with ruck x 40
20 yard line – Overhead press with ruck x 40
30 yard line – Lateral raise with ruck x 20
40 yard line – Merkins x 25
50 yard line – Bent-over row with ruck x 40
40 yard line – Thrusters with ruck x 20
30 yard line – Squat with ruck x 25
20 yard line – Kettle Bell swings with ruck x 20
10 yard line – Tricep extensions with ruck x 30
Endzone – Bicep curls with ruck x 20
Reps: 280
Total Gridiron Reps: 610
Circle Up
Flutter with ruck press x 30
Flutter without ruck x 20
Roselita with ruck press x 20
LBC x 50
TOTAL REPS BY PAX TODAY: 730
COT
Moleskin:
As always a Strong effort all around from the PAX. With such a small group it is hard to hide and everyone gave their 100% for sure. We have 3 Quotes of the day…Culkin “Seriously”…(at the beginning) and “My wife hates it when I listen to Tenacious D” – which I have to admit, when “Kielbasa Sausage” came on it was hard to do the flutters without laughing. AND Check Point “Can we do it again” – he was referencing actually doing another series of 100 yard Grid Iron. There might be something seriously wrong with that guy, ha ha.
There is something to be said about the number of reps we performed today. In cadence, 25 reps is actually 50, since we are doing 2 to every 1 count. I was even exhausted just typing this up. We got a late start (5:35) so subtract the 5 minute warm up, and the half mile Indian Run with a 45LB KB (6 minutes) and we performed 25 reps per minute on average. With a 40-45LB ruck sack, not bad at all gentleman! Needless-to-say, the cardio was pumping today!!
Great work today and as always, I am honored and humbled to be able to lead such fine individuals. Guys like you make Q’ing fun.
Respectfully, The Hoff
The 5 pax who decided to not fartsack this crisp morning made it to rebel yell to see what it had to offer. Needless to say, rebel yell does not discriminate and provides a great dance floor for a dish out of pain.
Mosey to back lot:
25 Merkins OYO. 25 SSH in cadence
25 CDD OYO. 25 IW in cadence
25 Merkins OYO. 25 slow squats in cadence
25 CDD OYO. 25 LBC in cadence
Partner up for Swiper Von Swiper. P1 does exercise; P2 runs 50 yards; flapjack until quantity met
100 wide are Merkins.
200 squats
300 Russian twists
Mosey to far end of lot with partner
P1 plank; P2 run to benches 25 dips flapjack
P1 various plank positions; 25 diamond derkins flapjack
p1 various plank positions; 25 dips flapjack
Mosey to playground for pull up ladder
11,9,7,5,3,1
Circle up for some Mary or Prison Core
12 toe reaches
6 right then 6 left
6 LBC twist to right and 6 to the left
6 oblique crunch to the right and left
12 Freddy mercury
12 superman
Repeat x3
Jog back to start.
Thanks all for coming out to Rebel Yell and allowing YHC to lead you this brisk gloomy morning. With a small group there was not a lot of chatter, but everyone was working hard. Will have to remind myself to better explain what flapjack means. Long distance and peaches too off to complete their first dips on the benches while the rest of us planked. We wondered what was taking them so long and found out that they thought flapjack meant Merkins and did 25. Strong work brothers and bonus points for the two of you.
Prison core workout at the end was a beast. Forgot to add the Russian twist into the mix, but didn’t need it. Not sure about anyone else, but YHC core is still sore. This workout will show its head again.
USMC mud run this Saturday watch out for seafood BBQ. We’ll either pass you or stick you on the grill if your in our way. Good luck to all our other F3 brothers running that day.
Convergence at the rock. All except Stonehenge.
6 men chose to attack their VO2 Max this morning with some hill intervals. Some standard cruising mileage was also thrown in for good measure.
The Thang:
The troops assembled between 5:00 (Soft Pretzel arrived after doing a few laps around the median in an attempt to find the entrance) and 5:14 (Haggis came in hot just in the nick of time).
5:15 came and we were off. Some good conversation was had on the 1 mile to the hill while the PAX warmed up in the cool fall air.
Then the work came. The assignment was to run up the ~100 yard hill as many times as possible in 10 minutes with a recovery decent back to the bottom each time. All PAX completed 8 reps of the hill intervals with a total distance right at a mile. Haggis ruined YHC’s plan to take it easy today (even after running up Crowder’s Mtn last night). Nice push though to keep us all honest.
After a recovery mosey to the corner, the PAX were back to cruise mode all the way to S. Charlotte Middle where an impromptu 50 LBC’s were administered.
Then it was back to running for the 1 mile to reach the top of the interval hill again. 8 more hill intervals were completed with strong effort by all.
The one mile back to COT went by quickly through some 2nd F discussion of Thunder Road and the Palmetto Race. Mighty Mite and Haggis poured it on at the end for a fast finish. Rock Thrill was very popular with the Run for Your Life crowd congregating at the corner.
The total distance was right around 6.3 miles at 8:57 min/mile pace (although that counts the time the PAX were doing LBC’s). So let’s say the average for the day was 8:00 – 8:20 min/mile when we were moving.
Moleskin:
– Great effort today by all. It was good getting to know Slim Fast who YHC had not met before. It was also good to see Soft Pretzel out as a DT FNG. I think we convinced him to do the Thunder Road half. It will be great to have you out there brother.
– We missed some of the regulars this morning (Bratwurst, Turkey Leg, Zip-a-dee, and Dolphin). There were no HC’s so this is just an observation.
– Next week the plan is for a Progression Run. Details in the preblast next week.
Announcements:
– There is rumor of an Area 51 Palmetto Race team forming. Contact Rock Thrill or Haggis as it seemed they were informed.
At the suggestion of finding harder to carry coupons, seven men + 2 pumpkins + 1 sandbag + 3 logs went on a 4 mile ruck in the early gloom at SPEARHEAD
The Thang
Distance: 4.41 Miles with Coupons
STOP 1 (Mile 1): Carmel at Mill Pond
Pushups x 25
Overhead coupon press x 30
STOP 2 (Mile 2): Sharon View & Carmel –
Pushups x 25
Squats x 36
Pushups x 25
Final Pain Station: Carmel Middle
Pushups x 25
Sit ups x 30 (BTB count of 75)
COT
Moleskin
No big log this morning in order to move with more of a purpose. Great pace overall, under 20 mins per mile including pain stations. Inevitably, a pumpkin was dropped…pumpkins bounce!
Announcements
Check out www.SPEARHEADF3.com for more information and to join our Google Group mailing list
The plan for Devil’s Turn this week is simple. Meet at the Greenway parking lot (corner of Rea Rd. and Bevington Place) at 5:10am for some stretching/warmup activities then…
1) Leave parking lot at 5:15am and run ~ 1 mile to hill
2) Run uphill fast and downhill for recovery for 10 minutes (high fives when passing other PAX optional)
3) Run remaining 1 mile to S. Charlotte Middle School
4) Turn around and run 1 mile back to hill for 10 more minutes of hill intervals
5) Run back ~ 1 mile back to COT (high fives then become mandatory)
That’s the plan. See you in the cool morning gloom.