A Man of Few Words…..But LOTS of Pain

A Man of Few Words…..But LOTS of Pain

From SKywalker: So for those of you who know Hamlet, our QIC today, you know that he is a man of few words at times, but man can he Q. So, since Hamlet didn’t give me a Title for the backblast, YHC came up with one.
Now, for the backblast….

The Thang:

• Run to Carmel Middle, stopping at speed humps for Merkins (M) x5, Mountain Climbers (MC) x5, Carolina Dry Docs (CDD) x5, and Rock Hoppers (RH) x5.
• COP – M x15, SSH x25, MC x15, Imperial Walkers x15, CDD x15, Sumo Walkers x15, RH x15.
• Count off 1 & 2 – 1s Dip in cadence / 2s sprint length of parking lot and back – Flap Jack (x3)
• Run to track – Run ½ lap Mx15, back ¼ lap Dolly x20, repeat with MC / Freddie Mercury, CDD / Russian Twist, RH / Oblique Sit Ups.
• Run ¼ track crab walk to center of field, sprint back – Plank
• Run ½ track bear craw to center of field, sprint back – Plank
• Run to upper parking lot – backward run to front of school
• Run to 1st speed hump – M x5 / squats x15
• Run to 2nd speed hump – CDD x5 / RH x 5
• Back track to 1st speed hump – 10 MC
• Run to church parking lot
• Mary – Dolly x20, Freddie Mercury x20, Russian Twist x20.
• COT

GRC Class 815

**This post is intended to get the message out about the GRC 815, and we are going to add to it as we go.  Please send me your thoughts and pictures (to Shawn.Kelly@windstream.com) so I can insert them into the Post so the PAX can see images of what is outlined below.  My photos are blurry.

01:00 Inspection Line Up

Start Point

Cadre Dakotah  / Cadre Greg

And 11 Shadows (Dora, Culkin and Angler were among the 11)

Coupons: (8) Military Water Jugs – filled up, (2) 55LB KB’s, Fire Hose, 40LB Sand Bag, 120LB Ball, (2) 80LB Sand Bags….AND a 1200 LBS Pole.

31 brave souls (18 of them from F3) were nervous and excited to embark on what would be a life changing event.  With over 20 of the 31 admitting to never doing a GRC before, this was definitely something that would become a defining moment for many in the GORUCK class 815.

Cadre Dakotah addressed the group by mentioning that he and Cadre Greg were both active duty Special Forces Green Berets.  Dakotah told the group that he joined GORUCK in June, but has been a GRC Cadre every weekend since, and was well accustomed to dishing out the pain.  He also mentioned that he joined up with the Army in 2002 and was thankful to have the chance to serve our country  in Iraq and shortly thereafter, was selected to be in Special Forces riding along with the 182nd as a medic.

Cadre Greg also added in that he joined the Army in 2003, with 10 years of service and was selected to be in Special Forces and served overseas.  Cadre Greg currently is a specialist in training soldiers for the Special Forces selection process and he had recently completed his first GRC.  The 815 was to be his first opportunity to Cadre for GORUCK.

Needless-to-say, these fine warriors were more than ready to give the PAX a taste of what life is like during the selection process for The Green Berets.  What the PAX was about to go through was quote, “Exactly what we do during the first day of the selection process to assess where our candidates are physically and mentally” – Cadre Dakotah

Once the introductions were made and Rucks inspected, Cadre Dakotah called out for our Team weights…almost our First infraction since only 1 person brought a fire hose and we were lacking a team weight.  Not thinking totally through it, I (The Hoff) realized that I had an extra Kettle Bell in the trunk so offered that up.  Cadre accepted and asked us to get the KB out for our team weight…again, poor decision on my part as the KB I had in there was 55LBS, 30LBS heavier than then what was required – Trust me, there was a lot of chatter during the 12 hour and 30 minute Ruck about how terrible that bell was.

Welcome Party 01:15-03:15 Lower Field

team push ups

 

Most of us were thinking there would be a similarity to the 707 with the Tunnel of Love and Dip in the Creek, but boy did the Cadres have other plans in mind.  Formation and Teamwork were the key here.  The Cadres were solely focused on breaking us down as a unit and forcing us to work as a team while performing perfect reps.  Dakotah even told us they wouldn’t be talking to us for the first 3-4 hours and we needed to talk to each other instead.  The Welcome Party consisted of Pushups, Lunges, Squats, Thrusters, Overhead Ruck Press, Flutters, Six Inches, Jumping Squats, Jumping Lunges, 100+ Arm Raises, “On your Belly-On-your Back-On your Feet, Planking, Duck Walks, Frog Jumps, Bear Crawls, Team Sprints with 5 Gallon Jugs, Leaning Team Merkins, and much…much more.

Mosey to Playground for Pull-Ups, Hill Sprints

New Picture (1)

Fountain Time 03:15-03:30

 

In the fountain, after we were all smoked from the PT, some were actually looking forward to cooling down…for the most part.   Burpees, Push Ups, Flutters…then came the song that would resonate through our heads for the remaining 10 hours:

“On your belly, On your back, On your feet” – Cadre Greg singing as the PAX had to go from belly fully submerged, to your back then squat jump to your feet – exhausting.  Followed of course by a roll through the sand just to make sure we were uncomfortable for the upcoming Ruck.

Ruck Time:03:30

photo (63)

Time to Ruck…Cadre selected the youngest person in the group to be our lead and told us that we had to pick up a package at Veterans Park.  Funny thing was no one had a clue where the park was and we were told that we has 1.5 hours to get there.  Along the way and a few wrong turns, the Cadres began killing off many of the PAX.  The first incident was because one of us accidentally stepped into the street and the others to follow were punishments for not being in formation (infractions began piling up…check back later about the infractions…ugh)

Veterans Park 05:00

 

At this point it was clear the Cadres were becoming frustrated with our lack of teamwork and decided to take us to the baseball fields for more punishment.  Bear crawls, Jump squats, etc. to get the PAX back in the right mindset.  Once completed, our mission was to find the package that was waiting for us and what was to follow was one of the most horrific items that would haunt us for the remaining journey…a 1200 LBS Telephone Pole.  This thing took 12 men to carry and was awful.  No hiding from the pain and with us packed in so tightly just to carry it our steps were much shorter than we would have preferred, which in essence doubled the amount of pain we were in under the log.

When we got the Log up, Cadre announced that we needed to find the Holiday Inn in Center City.  Off we went…

About ½ mile in and WAIT..FLAG TOUCHES THE GROUND!  The punishment for this was devastating.  Those on the log had to press over head in cadence alternating from one shoulder to the other, while the others pressed Rucks and Jugs in the same fashion until shoulders were completely smoked.  We learned the hard way to never do that again!

BB Dakotah Penalty

Along the way, the rain started and the sun began coming out.  Many spectators were asking us what we were doing, but the PAX was not allowed to say anything other than, “GORUCK”…we couldn’t even ask for directions.

Holiday Inn 07:30

photo (69)

PAX gets a nice history lesson, water break learns about what it is like to be a new recruit staying in the Holiday Inn the night before going to boot camp.  Cadres then give us orders to find Fraiser Park and we have 1 hour to get there.  If we don’t get there in time, more penalties in store.

Fraiser Park 08:45

Load

At Fraiser we were met up with a local and learned that in war time, the Army takes time to train the locals there to aid and assist in the War efforts.  These brave people act as our allies and help the soldiers fight during wartime.  In addition, we offer them back some assistance in supplies and transport.  It is here that things got really tough for the PAX.  3 more coupons of epic proportions.  (2) 80lbs bags and (1) 120lbs ball.  Time to move out! Orders are to move out to the 5 point intersection off Morehead Rd, then to the Met.  We have 2.5 hours to get there.

After 8 hours in, a strange and unforeseen thing started happening.  The PAX became 1 team.  We moved more efficiently and move faster with the extra weight.  Since we were all at this point carrying something, there was no relief at all.  Everyone had to dig down deep and work together.  The pain turned to focus as we made our way to the Met.

The Met 12:30

photo (70)

Met Drop Log

DROP LOG OFF.  6.5 hours of carrying that enormous pole was over.  Drop Ball and Extra Coupons.

Cadre called out “20 minutes to get back to Independence Park” and we all double-timed it.  But the Cadres had other plans…killing off the big guys.  For the last mile, 8 of us were killed off and it took everything we had to move those bodies through the streets.  Dead guys’ arms were around 2 people’s necks while legs held up by 2 more.  At this point, everyone was carrying a human.  We almost didn’t make it on time, but dug deep and made it back to the park.

Independence Park 12:50

Could this be?  We finished 10 minutes early…NOT!!!!

INFRACTIONS – Cadre called out our 15 infractions, therefore we owed him more time.

Infraction Exit Party:

End PT

15 rounds, 15 exercises with sprints up the hill in between each round.  If we didn’t perform in perfect cadence or rep range, we start all over!!

Rounds (Squats, Push Ups, Squat Thrusts, Lunges, Mountain Climbers, Ski Abs, Flutter, Burpees, Overhead Press, Arm Raises, Belly-Back-Feet, Frog Jumps, Jump Squats, Thrusters, and Slow Squats in Cadence) – Basically did an intense F3 routine at the end of a 12 hour Ruck.

Finished 13:22

GRC 815

I’ve never been so proud to be a part of something in my life.  It didn’t hit me until Cadre Dakotah shook my hand and handed me the patch when I realized the true meaning of what we were doing.  I became overwhelmed in emotion as I thought about the team…the guys that I trained with at SPEARHEAD for months and the new friends I made from the class of GRC815.  Finally, I realized what it all means…it isn’t about 1 person, but the team.  I looked over at BLC, Iron Horse, Sweetness, Check Point, Culkin and the rest of the group and was a moment that will stay with me forever.  What we accomplished was unreal.  Our bodies were physically beaten down to a point of complete failure.  Our mental stability and strength was tested the entire time as we would not give up.  We would help our brothers in need regardless of how sore or tired we became.  We were there for each other no matter what.  It is with great appreciation that I thank everyone who was involved and moving forward recommend this to everyone looking to achieve what we did that day.

For a link to photos from the GRC Class 815 click: https://sites.google.com/site/spearheadf3/photo-gallery

As always an honor to be able to be a part of something like this!

Respectfully,

Shawn Kelly aka The Hoff

Wooly Vest

16 men gathered on the Mckee Road Elementary School grounds to dodge bullets at The Matrix.

The Thang

-Jog around back fields

-Warm up… you know the drill… IW, SSH, Squats

-Playground… you know the drill… three cycles of pull ups, dips and merkins

-Lunge / CDD combo

-Butt kicks / High Knees / Karoake / Back Pedal / Merkin combo

-Mary

-20 burpees

-10 merkins

Moleskin

  • Ever notice how many guys across F3 Nation have taken to referring to themselves in third person?  Joker, for one, doesn’t really care for it… but he will try it on for size in this backblast.
  • Joker donned his wooly blue vest for the first time this season… summer is officially over.  #fashionstatement.  #keepthecorewarm.     
  • Joker was reminded today why we don’t typically do People’s Chair in a face-to-face orientation.  Tiger Rag, I’m scarred for life, and since I didn’t sign a waiver [see #Joust] today I may file suit based on emotional injury.  #badvisual.  #wearloosershorts. 
  • Joker enjoyed seeing Strikeout in the gloom this morning.  Welcome back. 
  • Joker noticed that Uncle Leo, Red Card and Abacus have a decided advantage in the lunge walks.  Joker says that next time we will let the guys under six feet tall get a head start. 
  • Today, Joker not only saw himself as a workout Q, but an entertainer and icon as well. 
  • Joker is tired of referring to himself as Joker.  Time to ban the third person.     

 

Cold Iron and Ice Water Astroturf

8 of the strong SOB’s (Sons of Ballentyne) dusted off their cold weather gear and entered the Foxhole for what turned out to be an all-out total body assault.  After finding the Sports Connection boot camp crew on our turf (literally), we thought there could be some actual assault.  However, there is enough room on the spacious Elon Park fields for 4 simultaneous boot camps so no problems were encountered.

The Thang:  

Run to side of school and begin warmup

– SSH x 60 (Bratwurst joins half way through)

– Old Fashioned Toe Touches x 15 per side

– Backward Lunges x 12 per side

– Mr. Miyagi x 10 per side

– Monkey Humpers x 10 (Chipotle’s personal favorite)

Rack ‘em and head to the fields for the real work

– Audible called upon realizing we were not alone (Sports Connection boot camp has infiltrated our AO)

– Head to the other side of the field

– Round 1:

            – 2 hand swings x 20

            – Juggler x 45 sec

            – Snatch x 10 per side

            – 10 count pause for effect

– Round 2:

            – 2 hand swings x 20

            – Juggler x 45 sec

            – Snatch x 10 per side

            – Figure 8 x 45 sec each direction

– 10 count

Line up on side line

– Bear crawl to center field / jog back

– Crab walk to center field (w/ KB on your stomach) / jog back

– Bear crawl to center field / jog back

– Crab walk (no KB) to center field / jog back

(Editorial Note: If there is ever a crab walk competition, don’t challenge Market Timer.  You will lose!  #strangelyproficient)   

Head even further away from Sports Connection crew since the hooting and barking noises were getting distracting.

– Round 1:

            – Clean & press alternating hands x 10 per side

            – KB curls holding the ball of the KB x 20

            – Triceps extension x 20

– Round 2:

            – Rinse & Repeat

– Jog 100 yds and back

Begin 6 minutes of mary

– Full sit-ups x 40

– Mason twist x 20

– Freddy Mercury (called by Bratwurst) x 20

– Dolly (called by MT) x 20

– Mission impossible x 10 with a hold while Greatest American Hero intro was sung (another Chipotle favorite)

– Protractor (called by Frehleys) with some 62deg Dolly thrown in  

The Moleskin:

– At 42deg, it was a cold start this morning.  Frehley’s even broke out the tights (thanks for wearing the shorts over them!).  Once we got to the monkey humpers though, everyone was sufficiently warm to get to work. 

– It was good to meet Whiplash (brought to the Foxhole by Rock Thrill).  Thanks for coming out brother.  Hope to see you out again. 

– Due to Chipotle’s great reaction, monkey humpers and the Greatest American Hero song may deserve repeating in future workouts.  Pretty funny stuff.

– Overall great effort by all.  It was on purpose that there was not much running involved today, but hopefully you would agree, it was still a total body burn. 

Announcements:

– Jan 4 Convergence and Joe Davis 5k – the post and instructions are up on the website.  Sign up for this great event!  NOCO, Metro, The Fort, and Area51 all expected to represent.  http://f3nation.com/2013/10/20/convergence-and-5k-run/

– Football 2nd F Event – November 10 – Fox & Hound in Ballantyne – See Evite

– Holiday Party – December 7 at TR and M-TR’s house – See Evite

Ani-maul mayhem

12 brave men (including 1 FNG) woke from warm cozy fartsacks to endure some cold and wet pain management Monday morning. YHC had 2 special surprises waiting as well.  

1 lap around parking lot. Swing by YHC’s vehicle for surprise time. BRICKS!!!

Circle up
Ssh w/bricks x10
Merkin w/bricks x10
IW x15 no bricks
Mtn climbers w/bricks x 10
Slow squat w/bricks x 10
Man maker merkins w/bricks x10
Seal jacks no/bricks x10
Push press w/bricks x10

Set the bricks aside and… Hit the bricks. Mosey to track. Take a lap

Line up in endZone. Time for animal suicides. Partner up size doesn’t matter

Partner 1 gorilla walk to front endZone and back/Partner 2 LBC
Flip flop

Partner 1 crab walk/Partner 2 merkin
Flip flop

Partner 1 Spider-Man/Partner 2 lunge
Flip flop

Partner 1 bear crawl/Partner 2 CCD
Flip flop

Rinse and repeat

Mosey back to bricks and line up for people’s chair. W/bricks
2 mins. 15 sec arms to side. 15 arms out front. 15 arms over head. 5 push presses. Repeat. 10 count. Do it again

Off the wall to Mary
In Cadence
LBC no/bricks x10
Flutter w/bricks over head x10
Freddy mercury no/bricks x10
Dolly w/bricks over head x10
Rosalitas w/bricks x10
Mason twist w/bricks x10

Deposit bricks back to YHC’s vehicle.

Take a lap

Still got time. 10 burpies in your own.

Moleskin
Thank you to all the amazing men that came out to YHC’s first Q. You guys truly are strong physically and mentally. I listened to a radio blurb about stepping up before I got to AOP and I was blown away at how each of you accepted the challenge and beat this workout down.

Announcements:
Football gathering in November.
Xmas party early December. See Baracus for details
5k in rock hill for rock thrills brother. Jan

Thanks to Passport for taking us out…

Good Ole Fashioned F3 Beatdown

9 Strong PAX gathered in the Gloom of Outland for a Traditional F3 Beatdown.

The Thang

COP

  • SSH x20
  • Imperial Walker x20
  • Perfect merkins x10
  • Plank x 1min
  • Mountain Climbers x20

Mosey to back of school Middle School

  • Walk the plank narrow x ramp
  • Walk the plank wide x3 ramps
  • Squats until all PAX finish (Chicken Dance leading the count)

Mosey to Elementary School

She Hate Me x10 mins

  • Decline Carolina Dry Docks x20
  • Raised toe taps @ bench x 50
  • Pull-ups x10
  • Mule kicks @ swing x20
  • Indian Run to High School practice field

MoM

  • LBCs x20
  • Bicylces x20
  • Back Scratchers x20
  • Carolina Jackknife x15
  • Side Crunch Right x16
  • Side Crunch Left x16

Field Work

  • Karaoke Right x50 yds
  • Regular Merkins
  • Karaoke Left x50 yds
  • High knees x50yds
  • Wide Arm Merkins
  • Butt kickers x50yds
  • Shuffle Right x50yds
  • Diamond merkins
  • Shuffle Left x50yds

Mosey Field House

  • Peoples Chair x1min
  • Speed Squats x20
  • Peoples Chair x1min
  • Speed Squats x20
  • Peoples Chair x1min
  • Speed Squats x20

Grapes over coconut walk the wall

  • Handstand walk
  • Plank and wait your turn
  • Handstand walk
  • Plank and wait your turn
  • Handstand walk
  • Plank and wait your turn

Mosey to dip bars.

  • Supine Pull-ups x10
  • Man-Maker Merkins x10
  • Supine Pull-ups x10
  • Man-Maker Merkins x10
  • Supine Pull-ups x10
  • Man-Maker Merkins x10

Mosey back to disc golf course and Jailbreak to the Shovel Flag

Moleskin: Congrats to Electric Slide who took the lead last week at Outland for all those who didn’t get the communication about the Convergence.  Way to step up and lead brother.  Kudos and welcome new QIC. No better indoctrination than trial by Fire.

This morning’s beatdown brought the PAX back to the basics of F3 Pain.  Here’s the “Reader Digest” version…

Horse Head lost his shorts while leaping through the swing to get in position for the mule kicks.  Might have something to do with the speed he’s picked up over the past several weeks of continuous posting at various workouts.  Keep it up brother #F3strong.

The effects Speed Squat / Peoples Chair Combo could be felt in the nether regions even prior to completion of the set.  This is a special brand of pain adopted from Area 51’s own Far Side and stolen to keep the tradition going.  We might call this one the preparation H #painintheglutes.   Thanks brother for the gift that keeps on giving.

The jailbreak proved once again that Electric slide stands the best chance of a successful breakout if the need even arises.  Although several of the PAX were hot on his heelz.  A little competition?

Coming soon to a theater near you a new F3QIC… Schnitzel.  Stay tuned for more.

ImpromtQ

15 Pax were subject to YHC’s quick thinking whims.

The Thang:

Mosey to the Wells Fargo parking lot for a quick warmup COP

SSH X 25

IW X 25

Merkins X 15

Slow Squats X 20

Mosey to the far wall of Loch Ballantyne

20 burpees

20 derkins

20 dips

20 wall jumps

Lap around Loch Ballantyne and a plank o rama led by Runstopper.

Mosey to the far end of the corporate park(about .5 miles away) and find a piece of rope on the dock.

Shiver Me Timbers Jack Webbs

1 merkin(with feet on the rope) + 4 push presses, 2 merkins(with feet on the rope) + 8 push presses,……10 merkins(with feet on the rope) + 40 push presses.  #crowdpleaser

Mosey to the hill up to the bridge and split into two groups.

Group 1 runs up hill and does 10 burpees while Group 2 does Mary at the bottom of the hill.Flapjack.

Group 1 bounding jumps up the hill and does 10 merkins while Group 2 does Mary at the bottom of the hill.

Flapjack.

Mosey to the haunted woods for

20 supine pull ups

10 pull ups

20 dips

Repeato

Mosey to the shores of Loch Ballantyne to walk the plank

Pax hold plank position while end man jumps over each of the planks until he reaches the end.  Each pax completed two rounds through.

Partner up for a merkin wheel barrow race.

Mosey back to Launch.

COT

Moleskin:

Tiger Rag led a Twitter announced pre-Kettlebell workout for YHC, Wingman, and Runstopper.  Muggsy joined in halfway through.  It was a two-handed swing ladder.  By YHC’s count, 420 swings were performed by each man.  Ouch.

As the clock struck 6 AM, there was much mumblechatter concerning the scheduled Q’s(Dolphin) absence.  YHC stepped up for the sole purpose of avoiding an additional hour of TR’s painful imagination.

In addition to many pirate themed exercises, there was additional mumblechatter of the Pax pulling of a Qtiny to avoid completing the Shiver Me Timbers Jack Webbs and during the hill runs.  #yarrrrrr

YHC likes to invent something new when given the opportunity to Q.  On such short notice, hopefully the nautically themed Jack Webbs sufficed.

During Coffeeteria, Market Timer got a text from Dolphin explaining that he had slept through his alarm.  Thank you for the opportunity to Q Stonehenge for the first time, Dolphin.  #ZZZZZZZZZ

Announcements:

Its been almost 36 hours since the completion of this workout so YHC has forgotten what was announced.  Sound off in the blast if you’d like to have your voice heard.

An email went out yesterday changing the venue of November 10th’s Panthers vs. 49ers meetup.  Instead of Strike City downtown, the Area 51 Pax will now be meeting at the Ballantyne Fox and Hound.

Hey FNG, Workout Starts At 8:00, I Mean 7:00?, Or Is It 8:00?

18 Pax ripped themselves from the fartsack to post for their Saturday downPAINment at The Rock.

The Thang:

Hops Lead:

Jog to COP
COP:
Merkins x 15
Seal Jacks x 25
Mountain Climbers x 25
SSH’s x 25
Squats x 25
Runstopper (LIFO) appears and leads the pax in some plankorama

 

Jog to baseball field
Grab rock
She Hate Me (10 min.)
10 Reps of the following 3 exercises:
Merkin Jacks
1-legged squats with rock
Makthar Ndjiaye’s *
* switched to burpees 1/2 way through

 

Jog to picnic tables
3 sets of 20 dips & 20 step-ups
Handoff to MallCop:

Form 2 Lines for Bear Crawl Indian Run 100 Yds, then Lunge Walk Indian Run 100 Yds.

Grab 2 cones and run down to pond then up North Face to front field. 

Perform exercise called at cone 1, then sprint to cone 2 and back, and finish with exercise called.

1) Jump Squats x 20, sprint, Burpees x 10

2) Lunges x 20, sprint, Hand Release Merkins x 20

3) Squats x 30, sprint, LBC x 30

4) Carolina Dry Docks x 30, sprint, Flutter x 30 then Hold 6 inches

5) Carolina Dry Docks x 30, sprint, Rosalita x 30 then Hold 6 inches

6) Sprint Down & Back 2 times, Freddie Mercury x 30 then Hold 6 inches

Grab cones and mosey back to parking lot to drop them off.  Form 2 lines again for more Bear Crawl Indian Run, however scratch that as cars kept interupting our lines, so jail break to the shovel flag.

CCV (Cumberland County Viaducts) x 15 L & x 15 R on the rocky pavement.

Finish with 10 Burpees OYO.

COT:

Great work today by all the pax for just a good old fashened workout.  It was great having Ray Charles out with us even with his bum knee and YHC owes him an apology for starting our way out to the front of the church with a lower impact exercise to the knee to end up by doing lots of sprints and finishing off with a run back to the COT.  I forgot you didn’t have your bike brother, so my bad.  I hope your upcoming appointment goes well when you go back to the Dr about it.

Gummy admitted to the pax that he was jacked about an FNG that he had EHed to come out to The Rock, but then realized he told him the workout started at 8:00 instead of 7:00, thus the poor guy didn’t show for the workout.  This one belongs on the NFL Sunday Night Pre-Game show as the other 17 of us pax that posted say to you “Come On Man!”

Announcements:

If you have any old bikes that you no longer need please let Tadpole know as he is participating in a non-profit to provide bikes to inner city kids and teach them how to ride.

HC on the email for the Christmas Party on Dec 7th.  Thanks to Tiger Rag & M Tiger Rag for opening their homes and to Baracus for Qing the effort.

Also HC to the Panthers viewing party at Fox & Hound in Ballentyne, Sunday, Nov 10, 2013.  Thanks to Bugeater for Qing this one.

Get your Area51 Mud Run Team or put one together and signup before Nov.1 through the F3Nation website.

Perseverance

The Thing:

Greenwave and Audit ran us through a warm up and triple claps to them for their first Saturday Q

Hand off to CSPAN

Continued COP

Mosey to soccer field

Sprints forward and backwards down the length of the soccer field -rinse & repeat

Line up for a race in groups of four

Prayer by Chino

Hand off to Deacon

Deacon shared a current family testimony on struggles, faith and perseverance. See the link provided below fo additional details.

http://m.nonpareilonline.com/news/local/council-bluffs-settles-multimillion-dollar-wrongful-imprisonment-lawsuit/article_ca41a3ec-353f-11e3-8736-0019bb2963f4.html?mode=jqm

Mosey to hill

Jacob’s Ladder: 7 burpees at the top then count down to completion

Mosey to the playground

One partner runs a lap while the other does pull ups, dips, step ups

COP: Parker Peters (15x), Praise Gods (15x), Oblique Ups (15x), Parker Peter Push Ups (15x), Superman (10 count -2x, 20 count – 1x), Chop Sticks (15x)

Sprint to circle

Moleskin:

Email group is no longer used – there is a weekly newsletter -use Twitter for everything else

There is something for everyone every day of the week now with the new AOP at NAFO HS 0530 on Wednesdays

Prayer Report – Beast, Real thing and Chino all shared good news and continued prayers for Deacon’s mother

A little run around the school yard

6 PAX gathered around the SF ready for whatever the morning had in store for them.  After we were done, everyone was ready for the rest of their weekend.

First half, Turkey Leg takes the lead:

-Couple warm-up laps around the soccer fields and then circle up for COP:

  • SSH x 25 IC
  • Merkins x 20 IC
  • IW x 20 IC
  • Slow Squats x 20 IC
  • Mtn Climbers x 20 IC

Head over to the rock pile, find a friend, and then jog back to front of school.  Partner up (size does not matter)

  • Partner 1 runs lap around the school, Partner 2 completes rock presses.  Flap jack
  • Partner 1 runs lap around the school, Partner 2 completes rock curls.  Flap jack
  • Partner 1 runs lap around the school, Partner 2 completes tricep extensions.  Flap jack
  • Partner 1 runs lap around the school, Partner 2 completes goblet squats.  Flap jack
  • Partner 1 runs lap around school with rock, Partner 2 completes cycle of 10 pull-ups and 20 dips, repeating until Partner 1 returns.  Flap jack

Return rocks and Abacus takes the lead for 2nd half

6 MOM

  • Dolly x 20 IC, hold’em (10 count from Floor Slapper)
  • Flutter x 20 IC, hold’em (10 count from Seersucker)
  • LBC x 25 IC
  • Freddie Mercury x 20 IC
  • CCV x 10 IC (L and R)

Head to center light pole for the Starfish

  • 5 burpees at center light pole, run to 1st light pole on perimeter for 20 knee-ups
  • 5 burpees at center lt pole, run to 2nd lt pole for 20 merkins
  • 5 burpees at center lt pole, run to 3rd lt pole for 20 squats
  • 5 burpees at center lt pole, run to 4th lt pole for 20 CDDs
  • 5 burpees at center lt pole, run to 5th lt pole for 20 LBCs
  • Return to center lt pole & plank it up

Head over to side of school and grab a piece of wall

  • People’s Chair x 60 sec
  • Lunge walk to fence and back pedal back
  • People’s Chair x 60 sec
  • Lunge walk to fence and jog back

Head to front of school and give the legs a break.  Jack Webb shows up to make sure the upper body is not forgotten

  • 1 merkin, 4 air presses up to 8 merkins, 32 air presses

Circle up for a final 2 MOM

  • Dolly x 20 IC
  • Back Scratchers x 20 IC

COT

Moleskin:

PAX got in some good mileage without having to travel far.  Definitely feeling it in the legs after that last lap around the school while carrying our rock.

Slapshot ready a little early for the cooler temps expected in the next couple days, with long sleeves and wool hat.

Strong effort from O’Tannenbaum even after missing a few Saturdays due to 2.0 soccer games.

Seersucker able to get in one more work-out prior to arrival of his second 2.0 as his M is due any day.

Thanks to Floor Slapper for taking us out.

Announcements:

  • X-mas/Holiday Party scheduled for 12/7, to be held at home of Tiger Rag & M TR.  Look for additional details/Evite from Baracus
  • Panthers viewing party scheduled for 11/10 with location change to Fox & Hound Pub & Grille at Balantyne (15235 John J Delaney Drive).  PAX should receive Evite from Bugeater.
  • Sign up for Spring Mud Run, scheduled for 4/12/14, is going on now.  Stagecoach is Area Q.  Let him know if you want to run.  Charlotte South had 6 teams for Mud Run on 10/12 and we are looking to double that number to 12 teams for the spring race.