14 Pax fought hard today with their Kettle Bells, however in the End the iron always wins…Unless you are Chicken Wing of course. Read on…
Ok, so before writing up the Thang or Moleskine, I have to share with the Pax something that happened today at Olympus that is baffling to even think about doing but somehow Chicken Wing pulled it off. I know that our wiring is a little off and most people think we are crazy for waking up so early on little rest to punish our bodies day in and day out, but his performance today after the night he had is one for the record books.
After a Holiday party where over-serving was on the menu, Chicken ended up staying up all night and couldn’t sleep. He called YHC at 06:00 to let him know that he wasn’t able to Post and was going to fartsack. After deliberating for 20 minutes over the phone (he was talking his options out and struggling since he really wanted to post), our beloved Liquor Cycle grabbed the phone used his powers of persuasion (I honestly think Liquor Cycle has mind control ability like Professor X or Jean Gray) because whatever he said, motivated Chicken Wing to AVOID the fartsack and come out to Olympus. With eyes barely open because of complete exhaustion he mustered the energy to make it through a hour of pure hell and took on an Iron Kettle Bell for an hour!
Never again can I use being tired as an excuse to Fartsack (thanks a lot Chicken, ugh!!)
The Thang:
Warm Up: COP
SSH x 25
Stagger Merkins Left Arm x 15
Stagger Merkins Right Arm x 15
IW x 25
8 count Body Builders x 20
Suicides: Moving Iron
Round 1:
Pax lined up at the end of the field and there were 4 cones 20 yards a part (80 yards total). With Kettle Bells in front on a straight line, Pax #1 move 1 KB at a time to the first cone and when 3 KB’s moved to cone, Pax #2 begins moving KB’s 1 at a time to Cone #1. Continue until all bells reach cones 2,3 and 4.
During Suicides, the entire Pax (other than ones moving bells) performed the follwoing:
Merkins x 20
Mountain Climbers x 20
Slow Squats x 20
Rinse and Repeat for (4) rounds until all Pax ran Suicides
Bear Crawl Indian Run WITH 8 Kettle Bells x4 = 360 Yards(Kettle Bells had to move to the front and Pax at end runs to the front of the line. All Bells move during crawls and passed through legs)
COP #2: You call Q (In circle, each person selects 1 exercise and runs that Q, targeting 500 cumulative reps as a group
Gullah: Upright Rows x 50
Night Court: Sit Ups with Bells at Top of Sit Up (forgot name for this) x 50
Lab Rat: Figure 8 x 50
Wolfman: Shrugs x 50
South Paw: Overhead Press x 50
Byron:Turkish Get Ups w. Bell x 10 / Single Arm Snatch and Press x 40
Liquor Cycle: Team Russian Twists (groups of 4 sitting together, pass KB’s to the Left x 25/ Right x 25
Alf: Single Arm Rows x 100
OUT OF TIME:
Total Reps: 450
COT
Moleskine:
Another exceptional performance by the group today! The routine was a little confusing (confusing by design) so we all had to really think about what we were doing while deprived of O2…which is challenging in itself and allows us to work out our brain as well. Especially during the Indian Run Bear Crawl with Kettle Bells. That took a a high level of effort as well as team work in order to figure out how to move those bells and move the Line at the same time. At first it was sloppy, but over time we move as a team and very efficiently.
It is always nice to see,at the end of the routine, guys covered in mud and grass. Even the Kettle Bells were all covered in mud as they took a beating as well. T-Claps to Chicken Wing for crushing it out there despite sleep. I know I would have fartsacked. Your dedication is unreal man.
Again, it is an honor to lead such strong and determined men. Thank you for posting at our site and we greatly appreciate your commitment to Pain at Olympus.
Respectfully, The Hoff and Gullah
15 Pax woke up early for some flap jacks.
The Thang
Fletch Q (Fletch hasn’t sent me his routine so here is my best recollection of what we did)
Partner up and grab a rock. Mosey over to the fields.
Flap Jacks
We did the below exercises with rocks while the other ran the width of 3 fields and back
Push Presses
Sqauts
LBC
Merkins
Flutters
Curls
Good Mornings
Up Right Rows
Rock Hops
Tricep Extension
Narrow Merkins
Wide Merkins
Radar q
Stay with Partner
Run up to the parking lot and grab sand bags
Mosey over to the shopping center parking lot
Flap Jacks
#1
P1- Forward and backwards lunges on right leg
P2- Run to the stairs with sandbags. 10 squats at the bottom and 10 squats at the top. run around the parking lot and back to you partner.
Switch
#2
P1- Forward and backwards lunges on left leg
P2- Run to the stairs with sandbags. 10 squats at the bottom and 10 squats at the top. run around the parking lot and back to you partner.
Switch
#3
P1- Jack squats
P2 run with sandbag to the end of the lot and back
Switch
#4
P1- calf raises
P2 run with sandbag to the end of the lot and back
Switch
#5
Run over to the entrance
P1- LBC
P2- up the hill and back with the sandbags
Switch
#6
P1- Ski Abs
P2- up the hill and back with the sandbags
P1- LBC
P2- up the hill and back with the sandbags
Moleskin
We had a good crowd today and as the title suggest a good deal of new additions. Haven’t had an FNG in a while. Welcome Ben (Mugatu). We hope to see you out there again. Hopefully you don’t take offense to comments about your Umbros. Those are always a solid choice for any workout. Whiplash rocked a checkered pair two weeks ago. Thank your neighbor Mermaid for your nickname. First thing he says about you is you used to be a male model. Friends like those…….
Probation, rolled in at the last minute hoping no one would see him in his pink convertible love bug. It had the flower on the dash and Chicks Rule sticker on the back. When he left I swear I heard Avril Levigns “Boyfriend” blasting from the stereo.
Spackler announced he cant make babies anymore after being neutered. He shaved his head in a rage of depression.
Tiger Rag as always, was respectful of the Qs and didn’t make any suggestions or comments about how he would do things. He was pleasant as always…..(Sarcasm)
Fletch played to his strength and had us running early. YHC tried to challenge him on one sprint and both of my quads exploded 30 meters behind him.
Thanks for the co Q today Fletch.
Announcements
Joe Davis run. Sign Up
Christmas eve Convergence. All Pax go to Skunk Works
Next Saturday Olympus comes home to Day Zero. 0630-0800 Bring Gear and a vomit bag
A record 16 pax met at Ascent for a moderate workout or maybe for the promise of minimal running. One of those objectives may have been achieved…
The Thang
COP:
Mosey to the playground
Cindy
Mosey around the ballfield to catch our breath
Mary (in cadence):
KB & running circuits
Audible – due to the record number of pax and only 7 KB/DB – partner up
Set 1 (~8 min):
Set 2 (~6 min):
Set 3 (~5 min):
Moderate work:
Done
COT
Moleskin:
YHC had pre-blasted on Twitter to bring KB/DBs and advertising minimal running. YHC neglected to preblast on the website, so some pax missed the call for KBs. No matter, Champagne brought 4(!) and we were able to partner up for some 2nd F while we worked. And worked we did…
The CrossFit “nasty girl” Cindy has become a quarterly benchmark workout for Ascent, providing the pax with a chance to gauge our progress, in addition to working on our pullup capacity, a softly stated goal at Ascent. Pax are/were strongly encouraged to modify as needed, using supine pullups or taking breathers, whatever; but no matter, Cindy is not moderate. When he could focus, YHC noted some strong effort out there by all! T-claps, guys!
As an added bonus, after Gummy’s 8 min cycle last week through the same exercises as Cindy, and now this week, the pax is ready for the Partner Murph on Jan 11!
A light jog and then an early Mary session allowed us to recover from Cindy, and the pax was ready for the KBs.
With the record number of pax and the previously unknown number of coupons (KB/DBs) (#SPEARHEADlingo), a quick audible to partner got us to 8 pairs and 7 coupons. Mix in a little unplanned running, and we were pretty much there. The pax were treated to mix of familiar KB exercises, like 2-handed swings, some vaguely familiar ones, like single-leg Romanian deadlifts (which challenged our stability), and strange new ones, like the Viking (thanks again, TR).
Thanks, all, for your partnering and sharing of the weights; I think everyone got a fair amount of work in, based on the mumblechatter. And, hopefully the running wasn’t too much, esp since the preblast promised a low volume of running.
Speaking of mumblechatter, there were a few questions of “where’s the moderate?”, and that’s fair. When the Cindy benchmark is run, Ascent isn’t so moderate, even though you can moderate it on your own during the timed event. That said, it is about the hardest workout we run at Ascent. Most are more moderate, so don’t let today’s workout discourage you!
Thanks for the privilege of leading today. It’s an honor.
Announcements:
Ascent will converge next week, 12/28, at the Rock.
Jan 4 – general Area 51 convergence at Joe Davis Memorial 5k run. See details on our website.
Jan 10/11 – 2nd F on Friday night for a showing of the Lone Survivor movie and then all Area 51 Saturday workouts are running The Murph workout. Ascent will participate with a Partner Murph, effectively cutting the workout in half.
Young Life – Robin Hood mentioned a 5k in the spring (March?) and a family camping weekend over Mother’s Day weekend. (Robin Hood or Blitzen – please sound off in comments below with corrections or more details, if available.)
Thanks, Slim Fast for your closing prayer.
Merry Christmas!!
Eight crazy rucking reindeer helped Santa deliver coupons this morning, and here’s how it went down.
The Thang:
Start in back parking lot. Load Santa’s Sleigh (BTB’s truck bed) up with coupons.
Coupons:
COP – IN CADENCE
SSH
IW
SQUAT
MERKIN
FLUTTER
MOUNTAIN CLIMBERS
Push Santa’s Sleigh to front parking lot (Approximately 1/4 mile) as a team.
COUPON suicides as a team lower lot.
Start at last parking lot island, mosey to each parking lot line, turn around mosey back.
Repeat until you reach the other side of the lot.
COP- IN CADENCE
200 Rep Total “You Q It”. Each of the PAX picks an exercise and calls cadence.
Squat x 50
SSH X 30
Burpee x 20
Monkey humper x 20
Curl x 30
Russian twist x 30
Dolly ruck press x 10
MERKIN X 10
6 inches
Load coupons back into the sleigh
Push sleigh to back lot (Approximately 1/4 mile)
6MOM – IN CADENCE
LBC
FLUTTER
ROSALITA
FREDDY MERCURY
DOLLY
COT
Moleskin:
Announcements:
Follow @SPEARHEADf3 on Twitter, and www.SPEARHEADf3.com for future updates
15 men rose to embrace the suck at Centurion this morning. YHC got a late night email asking for a Q. Our centurion brethren needed some spirit filled reminders of the season and how better to give that than with a 12 days of christmas ladder and bricks! With precious little time I packed up the family truckster and set up for The Lamented Weinke” reloaded. (YHC like’s bricks apparently)
The Thang: grab bricks and follow me.
COP (in cadence w/bricks)
SSH x 20
IW x 20
Seal Jack x 20
Slow Squat x 20
Arm Circles x 20 (front 10/back 10)
Merkins x 20
Thoroughly warmed up, YHC brought on the weinke. 12 Days Christmas Ladder w/bricks (again, but this time in cadence and in descending order or dyslexic – according to Hops) Double the fun.
Push Presses x 12 (in cadence)
Arm Raises x 11(in cadence)
Mountain Climbers x 10 (in cadence)
Flutters x 9 (in cadence)
Protractor 180 x 8 count
Rosalitas x 7 (in cadence)
Protractor 45 x 6 count
Man Maker Merkins x 5 (in cadence)
Mission Impossible x 4 count
Mission Impossible Peter Parkers x 3 (in cadence)
Exploding Merkins x 2 (in cadence)
8 Count Body Builder Merkin x 1
Only a few mins for some more Ab-tastic work.
Mary:
Groiners x 12 (in cadence)
Rock Hoppers x 12 (in cadence)
LBC x 12 (in cadence)
Moleskin:
YHC got less than creative recycling a work out from Anvil Wednesday. But that’s what happens at the last minute. Good stuff regardless. Abacus was cuss’n when he saw the same bricks from Anvil. Double the fun when we use in cadence count to 12, 11, 10 etc… YHC will remember that for the next time. Mumblechatter was low as we moved past a few rounds of shoulder smoking presses and raises and core repeats 9, 8, 7, 6. We didn’t move much, but we accomplished a lot. Close to 500 shoulders, 500 abs, and 100 merkins if my math is right. Always a privilege to lead at Centurion.
Announcements:
Skunkvergence 12/24/13 – InfoBlast on it’s way??
Joe Davis 5k – 1/4/14 (convergence before)
BRR sign ups are gearing up. See Baracus
1/10/14 F3 Movie Night – Lone Survivor – Stonecrest
1/11/14 Convergence celebrating “the Murph” for Lone Survivor’s Michael P. Murphy
Ball of Man led by Hops
16 fine men ventured out to Kevlar for a mixture of running, rocks, and waves.
THE THANG
Burpee Jack Webb up to 5
Mosey to grab rocks
SSH x 15
Squat jacks x 13
Merkins x 10
MC’s x 12
Merkin with arm shoulder taps x 10
Squats x 15
Peter Parker’s x 12
Parker Peters x 12
Merkin wave x 2 mins
Form groups of 4
Round 1
Group 1 – sprint lap
Group 2 – rock hoppers in plank
Group 3 – speed skaters over rock
Group 4 – standing rock hops
Everyone exercises until running group gets back. Switch exercise until all groups have gone.
Round 2
Group 1 – sprints lap
Group 2 – diamond merkins on rock
Group 3 – rock presses
Group 4 – stagger rock merkins
Round 3
Group 1 – sprints lap
Group 2 – straight arm rock raises
Group 3 – shoulder press
Group 4 – curls
Round 4
Group 1 – sprints lap
Group 2 – rock lunges
Group 3 – sumo squat with curl
Group 4 – good mornings with curl and press
Round 5
Group 1 – sprints lap
Group 2 – mason twists with rock
Group 3 – Louganis
Group 4 – Dolly’s with rock press
Indian run in groups with each group sprinting when next group gets back. Main pack alternates between lunges, backwards lunges, high knees, butt kicks.
Return rocks.
Protractor wave for 2 mins.
Backscratchers x 20
COT
MOLESKIN
Nice tight group this morning and everyone dug in and pushed each other. Pre-workout KB group is getting bigger and nice lead by Busch despite some late appearances in TR and Young Love.
Not a great deal of banter to write about…Burpee Jack Webb opener had a few of the pax craving some SSH but when you’ve been there since 0500 one is already warm and toasty. One does recall TR comparing Swiss Miss’s wind pants to something he saw on a Cindy Crawford video but there’s no comparison there. Also heard someone (maybe Horsehead or Hacker) comparing our ab wave to a Rockettes show. Again this visual was shot down quickly because the hairy legs we all saw in the air were not something anyone would pay money to see – even in Gastonia or West Virginia for that matter.
The merkin wave was stolen from the Go Ruck cult leader (The Hoff) and it is quite amusing to hear everyone call “up” from “down” as we go around the circle. There’s strains and groans and the “up” call sounds as if there is some merlot spillage at times. Thankfully none today.
Thanks for allowing me to lead and it was good seeing guys pull each other through.
ANNOUNCEMENTS
Skunk convergence on Christmas Eve from 5:30-6:30am. Bring bells.
Christmas service get together Monday night at Elevation Blakeney arrive around 6:30pm and email me for more details at mcpinch21@aol.com. We have 6 or 7 guys already committed.
Stagecoach also brought up a family in need of help tomorrow who’s 5 year old has just been diagnosed with a brain tumor. They need help putting up a fence tomorrow with two shifts going on. Sign up here: http://www.signupgenius.com/go/10C0B4DAFAF0-build
9 pax posted for a football themed daily downPAINment. Here’s how it went down:
The Thang:
Grab the football and tee and quick mosey to the football field for warmup:
No COP, rather LOP (Lines Of Pain) facing the QIC
SSH x 20
IW x 20
Up / Downs, Up / Down roll Left, Up / Down roll Right
Mosey over to the 7 man football sled. Push 100 yards to other end zone rotating positions every 15 yards. Turn the sled around and repeat back down to other end zone for total of 200 yards. (Crowd Pleaser)
Mosey to the 10 yard line for Combo work (exercise called while each pax takes a turn attempting a field goal).
Round 1: Exercises in between while waiting for pax to kick where Squats & Lunges. Successfull field goals resulted in all pax doing 5 Burpees, Unsuccessfull field goal resulted in all pax sprinting to other end zone and back.
Round 2: Exercises in between while waiting for pax to kick where Merkins, Flutters, LBCs. Successfull field goal all pax continue doing exercises called, Unsuccessfull field goal resulted in all pax sprinting from the 10 yard line to the top of Grandma Mountain and back. (Crowd Pleaser #2)
Mosey over to the bleachers for 3 Sets of Step Ups x 20, Dips x 20, Derkins x 15 (Declined Merkins).
Run it out back to the parking lot.
COT
Moleskin:
Great work by all the pax today! I don’t know about you but I was smoked by the end with all the 200 yard sprints and sprints to the top of Grandma Mnt. At the end as we jogged back to the parking lot YHC called for a jail break if you’ve got it and the only 2 takers were Fletch and Lobster Roll, strong work fellas! I should have had the 2 of you push that sled some more. T-Claps also to Rivet and Spandex for continuing to post several times a week since starting about a month ago, you guys are getting stronger and faster with each week so keep it up!
So some of us can kick field goals and some of us clearly need some practice. YHC wasn’t sure how many penalty runs we would have this morning but it turned out we had 11 penalties out of 18 attempts. Great for the workout, but not for bragging rights. Baracus and Spandex led the way with making both of their attempts. Mr. Brady, Lobster Roll, and Rivet all made 1 out of 2. Then we had Twister, Fletch, Lab Rat and YHC (Mall Cop) all with a big fat goose egg! This workout will return at some point so we should all practice in the neighborhood with our 2.0s!
Announcements:
Special Prayer for the family of one of our own from the North Clt Pax, as IHOP “John Powers” went home to be with our heavenly father yesterday. Let’s keep IHOP’s family and our North Clt brothers in our prayers as they go through this tuff time, especially during the Christmas Season.
Skunkvergence on Christmas Eve, Tues 12/24, at 5:30 for a 1 hour beatdown from Tiger Rag with a coffeetiria aftwerwards at Panera afterwards at the Arboreetum. Be there or be square if you aren’t traveling out of town!
Start giving a serious thought to participating in the BRR (Blue Ridge Relay) as Baracus is Qing the effort this year and we will need to start signing up some teams in the late Jan / early Feb. time frame. Any pax currently participating in F3 can do it with a little training and it is a blast! We won’t lie, the running sucks, but the fellowship and the personal accomplishment is well worth it! CSAUP
Until Next Time!
It’s rather last minute, but we just learned of a family that could really use some help. Here’s their story and the help we’re trying to secure.
Nine prayer warriors met this morning to study Proverbs 23.
This chapter provides divine wisdom regarding the topics of money, women and envy.
These topics were important thousands of years ago and are still relevant today.
The PAX identified the following takeaways from today’s readings.
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Proverbs 23: 4, 5 ~ Do not toil to acquire wealth; be discerning enough to desist. When your eyes light on it, it is gone, for suddenly it sprouts wings, flying like an eagle toward heaven.
Takeaway ~ People have earned/won a lot of money and lost everything. How much energy do we invest in chasing earthly vs heavenly treasures?
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Proverbs 23: 17, 18 ~ Let not your heart envy sinners, but continue in the fear of the Lord all the day. Surely there is a future, and your hope will not be cut off.
Takeaway ~ People tend to admire those who appear to be successful without God’s wisdom. Pray for those who are not living with God’s wisdom. Thank Him for all of the blessings that He has provided you.
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Proverbs 23: 27, 28 ~ For a prostitute is a deep pit; an adulteress is a narrow well. She lies in wait like a robber and increases the traitors among mankind.
Takeaway ~ The American culture glorifies promiscuous living. Be wary of temptations that lure you into being unfaithful. We are not faithful in God’s eyes if we are unfaithful in our earthly relationships.
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Please visit http://www.biblegateway.com/passage/?search=Proverbs%2023&version=ESV
Have a great weekend and prepare your minds/hearts to review Proverbs 24 next Friday!
~ Deacon
7 Ruckers showed up at 04:45 today at SPEARHEAD to carry logs, sandbag and of course…each other. Good Livin!
The Thang:
Not much to report here other than a 3.2 Mile Ruck, 40+ Ruck Sacks carrying a lot of heavy stuff.
COT
Moleskine:
Today, Chicken Wing gets the quote of the day in that while we were Rucking, he mentioned to YHC that he thought “the Ruck was too easy”…big mistake. After that, YHC decided to start killing off people. Get used to carry guys with packs for while as we prepare for the GRC. One of the most important, and painful things you can do is get practice carrying humans as during the challenge it is 100% for sure you will get a lot of this.
Additionally, as we approach the GRC on Feb. 7th, F3 Custom Heavy and F3 Challenge you will start to see SPEARHEAD morph into the GORUCK Training Grounds that it was back a few months ago. Trust us, as people who train several days each week at SPEARHEAD by simulating The Welcome Party, Ruck each week and show up with a Ruck on at the majority of F3 sites we attend, our site leaders are excited and fully preparred to get the PAX ready for what is to come. For many, this could be their first GORUCK experience. For me, having trained at SPEARHEAD got my mind and body ready and it was a pleasure to look up every now and then in moments of suffering and see the guys who were leading the way…at the top of the class were the our F3 brothers. Our SPEARHEAD and F3 guys carried more weight, complained less and would always step up when needed.
It is going to be a great training season and we at SPEARHEAD welcome anyone who want to be ready.
Respectfully,
The Hoff