Five SPEARHEADs had the motivation to post this morning, regardless of the sound of pouring rain on their roofs.
The Thang
Sprint to football field with rucks
Low crawl End-Zone to End-Zone – 120 yards
Bear crawl back – 120 yards
100 x 8 count body builders in End-Zone
Sprint across field and back – 240 yards
100 x burpees in End-Zone
Low Crawl across field – 120 yards
Bear crawl back – 120 yards
Truck Pull ::
Hook tow strap to the front of BTB’s truck.
Four PAX pull strap while one PAX drives truck.
Alternate driver.
Continue to pull truck around track for one mile.
Form one rank in end-zone.
Sniper drills across entire field – 120 yards
Bear crawl back – 120 yards
100 x 8 Count body builders in End Zone
Pull truck up hill to parking lot
*Wake up from your bad dream*
Announcements
Remember – What Happens at SPEARHEAD STAYS at SPEARHEAD
Great work out there today guys, this was great fun. Thanks for posting in this weather, it was nasty. One week to the custom!
I know the workout was pretty easy today, but we will make sure to give you one last hard one on Tuesday.
Everyone needs to RSVP to Challenge Week activities here – http://tinyurl.com/SHRSVP
If you are participating in the custom, purchase your custom shirt and patch here – tinyurl.com/kralxeg
10 GRC F3 Custom men posted at SPEARHEAD today for the necessary and appropriate training in prep for next week’s challenge. SPEARHEAD is the most applicable training for a GORUCK that F3 has to offer. If you are doing the GR Custom on March 14th come on out! This is what we do at SPEARHEAD. We quite simply get guys ready for this experience.
The Thang:
04:45 Ruck Up for a quick time hack 1 miles to The Reformed Theological Seminary
05:00 Pick up BIG tree – Coupon #1
05:05 Pick up another Tree – Coupon #2
05:10 Pick up Massive (1) man Log – Coupon #3
Proceed to Ruck 4 Miles
Along the way:
– Log Press Shoulder-to-Shoulder x 75 Reps
– Log HOLDS overhead – while walking x 100 yards
06:15 Dump Logs
COT
Moleskin:
– Outstanding work today from our guys. I can not stress enough how important it is to come to SPEARHEAD and train if you are doing a challenge. Simply strapping on a Ruck and trying to figure this out on your own is completely insane. No one man is bigger than a group of experienced guys who dedicate their entire time (outside of work), coming up with creative and innovative ideas that mirror all the things you can expect to see at a Challenge. It saddens me to know that we have guys in F3 that are doing the custom that we haven’t had the chance to prepare (minus GRC alumni of course, as you guys know what to expect). So, the point is, for March 14th it’s not to late…Come out for the next couple days and see what we are all about. Also, contrary to popular belief, we do a TON of cardio out here as well. HIIT training is a staple at SPEARHEAD.
A few take-aways from today:
– YHC received a call from Liquor Cycle that he was running late and so excited for the Log traininig today that he totally forgot there were rules in place for driving at the speed of light. Needless-to-say the Blue lights caught up with him so he had to meet up on route.
– BTB was also so excited that he used his massive fist to smash his “snooze” button on the alarm clock which ended up disabling the alarm, so he accidentally missed this training…”You hit snooze, you lose” lol.
– BLC was also in haste to get to us as he pulled up a few minutes late and said he’d catch up. Problem is he didn’t listen to his cell phone message from YHC as to where we were going and ended up meeting us totally randomly on Colony…#communication problems today! Thankfully he found us and was the first to take the heavy end of the Tree and Rucked that b*@ch the rest of the way.
– Crab Cakes is inhuman. He should have been drafted by the NFL or something. He rucked that (1) man log which was 80-100 pounds most of they and had a smile on his face the whole time…and when not carrying that, he was on the heaviest part of the big tree…#psychobeast
– Cable Guy gives excellent legal advice
– Uncle Leo hates being 6’4” but owned the back of that log
– Peloton (we confirmed today that it was a French Cycling word) needs a name change soon as he is nothing like a wussy Frenchman…the French have never won a war and avoid any conflict that any other country asks them for military assistance…so it’s almost an insult to have a guy this strong and dedicated to Rucking while honoring our military carrying such a burden
-Sundancer had a cool name. “Butch” but something is totally wrong with our naming committee in Ft. Mill…they gave him that name because is was girly sounding. We need to get back to giving guys cool names
– Package…well his name says it all…his company makes packages, so the same committee named him as well. I vote to give guys new SPEARHEAD names as this dude is a monster and is addicted to carrying logs – Love this guy!
As always, it was a pleasure to lead such a fine group of willing, yet slightly insane men today.
Respectfully,
The Hoff
28 faithful showed for a Beatdown that they thought would be quite predictable. But was it??
The Thang
Pre Ball of Man led by Agony
Mosey to Carmel Middle with 10 burpees at each speed bump stopping at the school building for a little of…..
Peoples Chair x 1 min
25 Merkins
Peoples Chair x 1 min
20 Squats
Peoples Chair x 1 min
10 Burpees
Mosey to LAX Field for some Burpee-laddered COP
SSH
1 Burpee
Imperial Walker
2 Burpess
Low Slow Squats
3 Burpees
Merkins
4 Burpees
LBC’s
5 BUrpees
Jack Webbs
6 Burpees
I cant remember the rest but we went up to 11 burpees.
Partner up (size matters) and go to end of field.
Partner 1 carries P2 length of field then flapjack
Decline Partner Merkins 25×3
6MOM
Variety of excercises led by members of the Pax who have never led a workout.
Mosey back to school with some Karaoke, Merkins and Burpees thrown in along the way.
Moleskin
It was clear to YHC during the workout that the pax have gotten way to comfortable with certain “routines” which has developed at DMZ. Examples: We often run into CMS with no stopping and head to the left for the bus parking lot to do COP. But today, YHC had us stop at each Sleeping Policeman for a few burpees. Then for those in the Pax who chose to pull ahead of YHC in the ensuing run, YHC decided to take a little different route in – throwing off the guys who chose to forge ahead on their own. Same thing on the way back. Mumblechatter about those front runners being like Pavlov’s dog thus inspired the name of this backblast.
Great job and welcome to FNG Kit Kat. And btw, where was Hops?? We kept looking for him to sneak into the workout at about 0610. But alas, no Hops to be found.
Lastly YHC will promise to continue wearing his “speed-controlled” head lamp. For those too afraid to wear their own, feel free to “borrow” the light and run behind.
Announcements:
Check out F3/Mentoring – it will be one of the most rewarding life experiences you will ever have – whether you want to be mentored – or you would like to mentor someone younger.
We need more Mentees right now. Contact Swiper, Mentee Q, for questions: johnevantaylor@gmail.com
And click on the link below for more information and to sign up.
http://f3nation.com/2014/02/12/f3-mentoring-program-2014/
10 men answered the call and posted at Devil’s Turn for a triple (modified to quadruple) threat offense consisting of the following options between the 2-mile run to and from South Charlotte Middle School:
1) 4-mile option: 15 min of boot camp
2) 6-mile option: 8 laps at desired pace
3) 6-mile option: speed work = (3) 800m intervals on the track
4) Pro option: run with Bratwurst through some sort of combination of 200’s, 1000’s, and 400’s
Once at the track, it was extremely dark and there were basically PAX running around all over the place. Here is the rough breakdown of who did what (speak up in the comments if I missed something):
Option 1: Hops, Rock Thrill (1/2 marathon on Sat.), Horse Head, Wingman (modified version due to shin concern)
Option 2 (although there could have been some Option 3 in there): Jamboree, Long Haul
Option 3: Tiger Rag, Frasier, and Honey Bee
Option 4: Bratwurst (Frasier completed the set of 200’s on the way to the track)
Moleskine:
– Tiger Rag has entered the technology world with the purchase of a Garmin GPS timepiece . From all the beeps, clicks, and random sounds (imagine a Speak and Spell) coming from him this morning, I would say he got his money’s worth. However, some of the whistles may have come from the flock of tomatoes noticing a “clydesdale among whippets.”
– Rock Thrill told YHC that he was headed to SPEARHEAD today in lieu of DT. Seeing his truck in the parking lot, I half expected him to jump out with a ruck on or something. However, it sounded as if he and his alarm clock had some sort of disagreement resulting in a win for DT. We wish him the best of luck this weekend at the Corporate Cup 1/2 Marathon.
– It was a good day at DT with double digit attendance and that is with freezing temperatures. It may just get crowded around here when the weather is good and the Mud Run / BRR approaches. All 10 pushed it out there today and it was good 2ndF during the fellowship runs and recovery jogs.
– Best wishes go out to the DT PAX battling injuries (or nagging pains). Hops (IT band), Fletch (Achilles), Wingman (shins?), Stump Hugger (shins). Get better and we will be praying for you.
That’s all for now. See you next week.
Nine manly men met up for a rumble in the concrete jungle at Rebel Yell on this brisk but beautiful morning.
THE THANG
Mosey to lot
SSH x 20
Split jumps x 20
IW x 20
Merkins x 15
Peter Parker’s x 15
Mountain climbers x 15
Lunges x 16
Mosey to fountain
10 burpee jump ups
20 tri dips
30 decline merkins
Sprint to store
10 burpee jump ups
20 nipplers
30 step ups
Sprint to store
10 burpee jump ups
20 incline merkins
30 squats
Partner and sprint opposite ways around shops loser does 20 merkins winner 10.
Repeato opposite way with loser doing 20 jump ups and winner 10.
Mosey to steep hill stick with partner.
50 combined manmakers merkins while partner scales hill.
People’s chair
40 combined dive bomber merkins while partner scales hill.
People’s chair
50 diamond merkins
People’s chair
Mosey to less of a hill
Jacobs Ladder to 7 with burpees
4 minutes of Molly
COT
YE OLDE MOLESKINE
The morning got started a little pear shaped with the KB Q showing up at 0506 and screeching in on two wheels and stealing from Browns weinke from yesterday. YHC forgot the Pill so we had tunes entertaining us from Spacklers car until about 0517 when his car battery died. At 0521 Semi Gloss had run out of ideas so the pax stood around getting cold for the next nine minutes as Soul Glow, Long Distance, Chipotle, and Alf joined the fiasco.
Things turned around quickly though as we got a taste of what the Rebel Yell site had to offer. Semi Gloss was very perky this morning (unlike his stomach) with almost a Zipadee type demeanor. A few theories were thrown out there as the cause of his merry nature but he must just be pumped about burpees. The burpee jump ups at the fountain got a few sighs especially from the lads who had endured Skunk Works and then Death Valley the last two days. Strong work by the fellas with the 10,20,30 reps times three. We partnered up and raced around the shops and had to dodge the guy in the white panel van which Alf commented was always a good lesson to live by.
YHC underestimated the steepness of the first set of hills as a climbing ax and crampons may have been helpful to get up and down. This was toned down for the double helping of hills for the Jacobs Ladder. This one just about finished us all off!
Good job by all today and thanks for allowing me to lead.
Bulldog
ANNOUNCEMENTS:
Centurion anniversary tomorrow a Charlotte Catholic.
Cottonmouth on Q at Kevlar.
Joust on as scheduled at Charlotte Christian.
Third F’s tomorrow a 0630.
30 Men Welcomed a little warmer weather.
Mosey to the track
Butt-kickers, Knee Tucks, Karaoke Left and Right.
Circle up for COP:
Main Event:
Count off in fours
4 pain stations on the corners of football field
1st round:
2nd Round – Increase:
Mosey around for a little clean up
Head to the parking lot for a little mary: 100 LBC’s on your own.
Moleskin:
Announcements:
Last week was a great run out to the middle school and back. So why mess with a good thing?
Let’s go with the tried and true triple threat at Devil’s Turn this week.
Everyone will leave the greenway parking lot (at corner of Rea Rd. and Bevington Place) at 5:15 am together and head to the S. Charlotte Middle school through the neighborhoods. I will have directions if you need them.
Once at the track, choose your poison:
1) 4-mile folks: 15 min of boot camp
2) 6-mile folks out for a cruise: 8 laps at desired pace
3) 6-mile folks wanting speed work:
a) 800m (2-laps) at T pace or faster (see http://www.runbayou.com/jackd.htm for T pace calculation)
b) 400m recovery lap (fellowship pace)
c) Rinse and repeat 3 more times (skipping the recovery lap on the last round) for a total of 8 laps
That is all. See you in the gloom.
13, including 1 FNG, showed up to a pitch black Maul to get their hump day workout in. I’m not sure if it was Mighty Mite or I who forgot to pay the power bill, but we’re working on our communication for the future. I need to get him to stop using his pay check on beer and save a little for the bills.
The Thang
I took the Pax for a mosey in search of light somewhere.
Line up for Burpee Suicides
Plank recovery then…
Mosey to a hill with some light
Top of the hill Mak Tar Jai 10x, bottom 10 squats – X4
Mosey back to base and circle for Mary
MOLESKINE
Who knew a few parking lot lights being out would be such a problem. It was odd to see how dark The Maul can be without them. YHC had to adjust a few things, but it all worked out. Hops commented during warm-ups that it wasn’t supposed to hurt already. I’m not a big warm up fan, I just like to get right to it. I guess Hops needs to dip his toes in for a bit before he takes the plunge. A big welcome back to Fraggle and Dirty Bird. It’s been a little while since we’ve seen their faces back at The Maul. Fraggle also closed with a great prayer.
MM tweeted some words of inspiration to me last night since he wasn’t going to be able to post. In his honor we did Burpee suicides.
Welcome FNG Foxy Lady (Carmello Smith). I’ve been working the EH for quite some time, so it was awesome having him make his first post at The Maul. It was a pleasure as always to lead.
8 men joined 3 iron swingers for a workout this morning. The iron swingers didn’t know what they were getting into by firing up their arms and upper body before the workout even began.
Mosey around the parking lot and over to soccer field
COP
Mosey up to the shelter
Pyramid
Mosey to the courtyard area with the astro turf.
11’s (without the hill)
Alternate between exercises with counts totaling 11 (1/10, 2/9, … , 10/1)
Mosey to baseball field, partner up, & choose a rock
Partner rock work
Partner 1 runs out and around the outfield while partner 2 does called exercise
Mosey back to shovel flag for some MOM
Moleskin:
It was a nice morning for a workout, especially in contrast to the bitter cold temperatures that were experienced just 24 hours earlier. YHC didn’t get a chance to put a workout together until late last night, so to expedite the process I asked my wife (a regular FIA participant and site Q) to give me some ideas. Well, needless to say, the FIA ladies know how to challenge themselves too.
Not long after getting into the COP and getting into some windmills and Shore Shoulders, the Jane Fonda / Sweatin’ to the Oldies references started (there are some great ideas on some of those old VHS tapes Haze). I think the pax probably changed their opinion after getting into the Shore Shoulders though…deceivingly painful.
After heading over to the shelter for the pyramid warm-up (probably not a great idea), we headed over to the courtyard area for the main event….a combination of hand-release merkins and Peter Parkers that would have the pax in plank position for an extended period of time. This exercise must be credited to FIA. Hats off to the ladies for coming up with this ridiculous exercise combination. YHC definitely had a moment of “if you can’t Q it, don’t do it” regret, but I think all the pax had a difficult time with this one. We pushed through and I think it safe to say we’ll all be feeling that later today.
We were then into the home stretch with some partner work with rocks over at the baseball field, mostly doing more arm and shoulder exercises. A little chatter from the pax…”I guess we didn’t get in enough shoulder work.”
Great work to all the pax out there today! Thanks for coming and it was an honor leading. T-claps to Champagne, Purple Haze, and Rock Thrill who came out early to get their KBs on and work on those pencil arms and hollow chests.
Announcements: