22 gathered at the Vine hoping to kick off March with some warm weather. While that didn’t happen (it was about 30 degrees), there were no complaints on the weather or anything else until there were a few new moves introduced to the routine. All in all a good workout and our two new FNG’s, Cole Slaw and Fertile Myrtle, surely walked away with some new respect for F3 and all that it brings to the table!
Warmup: SSH x 25, Kick Squats x 20 (kick + leg raise + squat), Man-maker Merkins X 20, Backward Lung with core twist x 20, 1 minute plank, Man-maker burpees x 10,
Ran to lake and gathered at knee wall. 2 sets of decline merkins and dips x 15. ran to exercise trail and split into 3 groups for at 3 stations and each group rotated to each station. 1st station: LBC’s and Burpee’s to a Pull up X 8, 2nd station: Jump squats x 10 and supine pull-ups x 20, 3rd station: man-maker merkins x 10 and supine pull-ups x 20. Planks while all finished.
Ran across the bridge and parking lot to the hill across the road where we did 7 hills and 7 sets of jump lunges starting with 1 each leg and up to 7 each leg. Indian run about 1/2 mile to open field beside the parking garage or a series of suicides. Bear Crawls with merkins (5 count crawl with 5 merkins, 4 count crawls with 4 merkins, then 3, then 2, then 1, followed by 10 jump squats. This was repeated 4 times until we made it across the filed. Sprints to the middle followed by an exercise then sprint to end with the same exercise – sets included (burpees x 5, mountain climbers x 20, Carolina dry docks x 10, jump ups x 10).
Circled up for Mary with 20 reps in cadence for each set (LBC, Dolly, Flutter, Heels to Heaven, Rosalita, Mason twist, Bicycle, Side crunches each side, great American hero, and J Lo’s).
Ran 3/4 mile back to the Vine for the finish.
9 men arrived in Outland’s gloom for this a.m.’s painfest. The Late Show brought his personal brand of pain to the fields of Outland for a memorable beatdown.
COP
– SSH x20
– IW x20
– Perfect Merkins x10
– Imperial Squats x15
– Little Baby Crunch x20
Run to field behind Middle School
– Lunge Walk
– Reverse Lunge Walk
– Lunge Walk
– Reverse Lunge Walk
Run to Elementary School Playground and Plank-o-rama
She Hate Me 10 mins
Station 1 – Toe taps on bench x40
Station 2 – Mule Kicks on Swing
Station 3 – Split Squats x20 per leg
Station 4 Hanging Leg Lifts x10
COP Mary Session # 1
– planks, leg lift, and dolly’s
– Lunge walk
– Indian Run to High School
Hand off to The Late Show for Part 2
(12) supine rows at the dip bar station
(3) each leg – one leg walkouts
(12) lunges, walking forward
(12) merkins (aka “Americans” by Late Show)
(12) lunges, walking backwards
(12) prisoner squats – keep those chests up and out!
mosey to the rock pile and pick out a friendly pet
mosey to stadium with you pet rock over your head
hop the fence! anyway you can.
line up under the uprights with your pet rock
(24) alternating knee to elbow with rock extended out in front of your chest
partner up and wheelbarrow (flapjacking as needed) to hit the 50 yard line
side shuffle toward the goal line, switching sides every 10 – 20 yards
mosey back to your rock
partner 1 runs to the near 30 yard line and back while partner 2 does rock thrusters
flapjack
partner 1 runs while partner 2 does merkins
flapjack
some superman style plank work
breath a second
(24) alternating apollo ohno’s – (aka speed skater side jump lunges)
mosey with your pet rock back to the pile
reverse plank your elbows
for fun (10) burpees on your own
mosey to the flag for…
6 or so MoM (I forget exactly)
Freddy Mercury
protractor
back scratchers
v-tucks (look Zippy – no hands!!)
plank
peter parkers
plank side straddle hops (nice audible Top!! those were horrendously good!)
Moleskin: “Kotters” to Vila, Dream and Stealth and welcome to Glass Joe. Keep gettin at it gents. Glass Joe so named due to the fortunate/unfortunate similarity of his real name “Micah Tyson” to his eponym Mike Tyson. Consider yourself lucky GJ. We almost landed on Robin but you’re not quite lovely enough to bring the image of Robin Givens to life.
Weinke in hand, The Late Show was on time, on point, on the money this a.m. Q’ing the second half of the workout. Great job!
An extra helping of Mary today should provide a painful reminder that your core is involved in every move you make over the next couple days… enjoy.
Horse Head ran his own pre workout beatdown/rundown with a 3 mile appetizer before the main course launched @ 7. #F3Strong. HH is lined up to Q next week. BRING THE PAIN!!!
(Posted on behalf of Mermaid)
15 of the Queen City’s finest exited the fartsack for a good old beatdown with the shovel-flag waving in the wind. Several did pre-work. Feel free to sound-off below.
The Thang:
Mermaid Q:
Mosey length of field for COP at far end.
SSH x30 (cad)
Mountain Climbers X30 (cad)
Squat x20 (cad)
Burpee x10 (OYO)-Double press/Double jump (Double Double)
Merkin x15 (cad)
Mosey back across field to rails near playground.
10 Double Double Burpees OYO
Rail walks/Bear Crawls x5
-2 groups: one at top, one at bottom. Top group rail walk to bottom; bottom group bear crawl up underneath rail walkers. Flapjack. 5 reps. Jump squats if/when waiting.
Plank to wait for Pax. Plank-o-rama: RAH, RLH, LAH, LLH, 6 inches, 2 ten counts, 5 merkin
Short mosey to front of building
3 exercise bench sets x3
-Step-up x15 (both feet on bench x15)
-Dip x15
-Derkin x15
Repeato
Plank-o-rama: RLO, LAO, swap, 6 inches, 2 ten counts, 5 merkin
Short mosey to field. Partner up. Line up.
Partner runs between soccer goals
Start with burpee x6
Run to far soccer goal
Partner merkin x6
Run back to start
Repeato x3
50 LBC OY
Cane Q:
Head to rock pile
Everyone grab a nice sized rock
Circle up. Drop rock and move one place to right
Overhead press x20 (all cad)
Put rock down and move one place to your right
Curls x20
Put rock down and move one place to your right
Low slow squats x20
Put rock down and move one place to your right
Rock deadlifts x20
Put rock down and move one place to your right
Rock LBCs x20
Put rock down and move one place to your right
Overhead press x20
Grinder
Count off in 3s
1 and 3 deposit rocks
1 stays at near end of field: Merkins
2 holds onto rock – run when 3 gets to end
3 run to far end of field and start squats
Rotate through with each group doing
2x the following:
Merkin
Mountain Climbers
LBC
Carolina DD
Flutter
Deposit remaining rocks
Line up for group sprints
1s go first
2s go when 1s reach end
3s go when 2s reach end
1s return
2s return with 1s reach end
Mosey to start parking lot for Mary. Q started with Rosalita. Pax called subsequent exercises: Turkish Get-ups, Reverse LBC, Bicycles, etc.
Moleskin
Good weather and good group of men this morning. YHC (Mermaid) made the early mistake of calling an exercise in COP followed by saying please. Pax heckled very well. Problem is, YHC repeated this mistake several times. It was strongly discouraged by most or all Pax. Mumble chatter about the rail walk set. Apparently not a crowd favorite. Front half was merkin-heavy and heard a little more chatter about the quantity of merkin. 2nd half tokens were appreciated by all. Grinder was pure pain and a solid call by Cane. Sprints kept the heart rate up. 5 minutes of Mary to close us out. 2.5 miles total run. YHC took us out in BOM. Solid work by all Pax this AM. T-claps to our FNG, Wrinkle. Hung in there very well. Hope to see you again soon in the gloom. Tell all your friends about f3. A pleasure to lead this fine group today with Cane. Great work out there with the 2nd half Q brother.
See website or weekly email for announcements
10 Ladies posted for a wintery mix(so says the weather man) Kettle Bell smokefest.
Night Court is now in session!
COP
SSH 25x
Merkins 20x
LBC 20x
mosey to the BB court parking lot.
3 exercises 10x 3 rounds 3 times
1. KB Bicep curls
KB Tricep extensions
goblet Squats
Sprint to 2nd BB Goal 5 burpies, then 10 burpies, then 15 burpies
2. Swing
Lunge (L&R)
Sumo Squats
Sprint to 2nd BB goal 5 burpie, 10 burpis, 15 burpies
3.High Pulls
wide arm merkins
dolly w/kb press
sprint to 2nd BB goal 5 burpies, 10 burpies, 5 burpies
Then called up to the Big Leagues;
20 KB swings 5x nonstop
Run around school
Partner up!
P1 cross fit bur pie w/ 2 KB (KB merkin, renegade row, burpie squat press)
P2 run around the island
flapjack 4x
P1 Goblet squat
P2 Run around island
flapjack 2 x
P1 kb Snatch
P2 Run you know were
Flapjack 2x
COP
Circle up facing out for team russian twists to the left then to the right
Plank facing in KB drags to the left then to the right
10 merkins
Moleskin
-Lots of “Hat Dropping” this am. See Kevlar BB if you don’t know what that is.
-Wolfman wanted to run so we did.
-100 swings was paired down from the planned 300. Some didn’t like the nonstop swing…. ehahm WM. Practice those swings ’cause if I’m on Q I will bring ’em back out.
-T-claps to Lab Rat for being my partner and lifting that 20k KB.
-T-claps to Night Court for the smokefest sentence he passed down on the Pax. Wasn’t sure how my part would go down after that.
-T-claps to the PAX for a strong finish after a brutal start. Great teamwork on the ending cop.
T-claps to Spider for his first post to Olympus.
– Yes YHC still 49 and holding.
Thanks Gullah for letting us lead. It’s a real honor to lead a strong group of men. Anytime you need help I’m here.
9 pax ignore the threat of precipitation, eager to see what Hopper has in store for his virgin Q, with a High Tide chaser. Here’s how it played out:
The Thang:
Hopper on Q
COP:
Mosey to Baseball Field to “Run the Bases”:
Mosey to Concession Stand for 7’s:
Mosey to Playground & partner up:
Handoff to High Tide
Mosey to the football field for The Beast:
Mosey to the front field
Mary
COT
Announcements:
Ascent has open Q’s the next 2 weeks, 3/8 & 3/15. Passport is tentative on 3/8. Let High Tide know if you’re interested.
High Tide has a USMC Mud Run spot that he needs to relinquish. Let him know if you’re interested.
Moleskin:
Great work by all the pax today, and a special shout out to Hopper, making his inaugural Q. If you hadn’t known it was his first, you sure couldn’t tell it; he performed like a veteran. Well done! Looking forward to adding you to the Ascent rotation!
To start off the workout, we had some competition for the LIFO award. Relo pulls in while we’re on our 2nd lap of the track. Mumblechatter ensues about who might pull in later to take the LIFO award from him. His successor arrives while we’re in the COP, FNG Haystack (see below).
FNG Haystack is the latest to join our merry band from the office of: Strange Brew, Passport, Run Stopper, Weeblo, & IPA. Haystack was telling us about himself, and nothing was really jumping out at us. He was wearing a bright orange sweatshirt and shoes, so we settled on Citrus. As we were departing, he realized he’d lost his keys, somewhere on the wide open fields of Olde Providence! Playground? Baseball field? Football field? Front field? A search party ensued, and his keys were found on the football field. As YHC was jogging home (yes, YHC ran into and from the workout today – first time ever) and was reflecting on the size of the AO and trying to find a small set of keys, it really seemed like a “needle in a haystack” moment. So, YHC decided to exercise his Q-powers and rename Citrus as Haystack. Like Tumbler, Stump Hugger, Premie, and many others, events of your first workout often provide the best naming material.
Another strong showing for the pre KB workout and Bananas actually followed through from his tweet after bailing on Death Valley last Wednesday.
The Thang
Burpees until Minimum got out of his car (37 total)
Mosey to lot
SSH x 15
Split jumps x 15
Slerkins x 20
Calf stretches
Honey mooner (15 secs – sounds about right!)
Mountain climbers x 15
Squats x 20
Partner up
50 burpees combined while partner runs hill.
50 squat jumps combined while partner bear crawls up hill merkins each 5 crawls.
200 LBC’s while partner bear crawls down hill with merkin each 5 crawls.
Mosey to soccer field.
Tire combos with stagger merkins, dry docks, tri dips, squats, merkins. All move when first in line completes 5 burpees.
Suicide race with team doing burpees each time runner gets to tire.
Repeat tire combo with first person completing 3 Turkish get up burpees.
4 mins of Mary
COT
Ye Olde Moleskine
Good crowd for the long awaited Bananas bicep bonanza we have read so much about on Twitter but never had the chance to enjoy. Enjoy we did as twelve lads showed up early and schwung shum metal. Biceps, triceps, and chest was the name of the game and it got YHC thinking the main workout may need adjusting but then I figured stay calm and carry on. Even Matlock showed with his big painted bell. Could have said he was late for the pre workout but I’m just saying he was early for the main gig for the first time!
YHC had to get the watch back on eastern after being set on Greenwich Mean Time. This allowed Minimum an extra few minutes to decide on which gloves to wear and the pax to perform a lot of burpees. More burpees came at the hills for the combined partner challenge as we knocked out 50 between the pairs. Bear crawls downhill proved to be TR’s kryptonite as he modified with a light skip down the hill instead. Brown was still full of mumble chatter so more hills were added to try and keep the boy quiet.
To the tires and that’s when the fellas starting dropping their hats left and right. Matlock nearly wiped out his whole team with some horrific odors that Radar would have been proud of.
Good work by all today.
Keep Snakebite, Chewie, and Horsehead’s boy Boone Dock in your prayers as they recover from injury/surgery. 24 hour Muck Ruckers doing the heavy tonight too – DK, Dora, and others.
Cheers,
Bulldog
When: 2/28/2014
QIC: Lab Rat (YHC) on Q
The PAX: Strange Brew, Lobster Roll, Gummy, Passport, Chakravarty (??), Mr. Brady, Lego (Greg S., FNG), Blue Rhino, The Shore, Baracus, Gullah, Night Court, Lab Rat (QIC)
Thirteen Pax volunteered to test their pain-threshold.
The THANG:
Mosey to the track and complete a one lap at a brisk pace, ending at the 50 yrd line
SSH x 21
IW x 21
Merkins x 9
Wind Mills x 21
Low slow Squats x 21
Mosey to the foot of G-Mother Mtn
Work on G-Mother Mtn. (Partner up, size kind of matters)
Sprint to the play structure at the top. P1 planks. P2 does decline merkins 9 x with feet on P1’s back; flapjack. P1 & P2, quality pull-ups 3x ea.
Run to the bottom, plank until all Pax return
Repeato: Wide arm merkins 2nd time & quality pull-ups 3x ea.
Repeato: Everyone, feet up on the fence for decline pushups x 9 & quality pull-ups 3x ea.
Plank at bottom until all Pax return
Mosey to the end zone for Pushmi-Pulyu. Reclaim partner
P1 pushes P2 to the 50 yrd line, P2 resists. Turkish Getups at the 50 yrd line (P1 pulls P2 up 15 x R side). Flapjack, return to end zone.
Repeato x 1 (Turkish Getups 15 x L side the 2nd time)
P1 pulls P2 to the 50 yrd line, P2 resists. Turkish Getups at the 50 yrd line. P1 pulls P2 up 15 x R side. Flapjack, return to end zone.
Repeato x 1 (Turkish Getups 15 x L side the 2nd time)
Partner Work (Top of bleachers)
P1 does merkins with feet in wide stance. P2 hops over L leg to middle, hops over R leg, and back, continue until P1 completes 6 selection quality push-ups. Flap Jack for two rounds.
Partner Burpee-Inch worm. P1 jumps forward to P2, slaps P2’s hands, drops, does merkin, inches hands backward to feet, and then stands. P2 then jumps to P1, they slap hands, and P2 completes the Burpee-Inchworm. Pax not doing Burpee-Inchworm does high knees as fast as possible. Complete as many as possible in 2 min.
4 minutes of Mary
LBC’s x 20
Dolly x 20
Cumberland Co. Viaducts, 10 x ea side
Mosey back to parking lot with jail break thrown in
COT
Moleskin
Ten eager experimental units, ah hum, excuse me, subjects volunteered to determine and surpass their individual pain threshold. To do so YHC sought to test all flexors and extensors from the shoulder girdle to the ankle. Minimal rest between exercise bouts was imposed to maximize our physiological downPainment. YHC would like to believe this was accomplished. Pax quote: “Lab Rat, you’re a mad scientist!” Reply: “I’m not mad, there’s no hate here.”
He gives strength to the weary and increases the power of the weak. Isaiah 40:29
The Thang
Mosey to the front parking lot for COP
COP
SSH x 30 / Rock Hooper x 25 / IW x 30 / Merkin x 20
Mosey to soccer field
Merkin x 15 / Plankwork / Merkin x10 / Plankwork – continuous set
3 groups established rotating from each end of the soccer fields as follows:
Mosey to shelter
Peoples Chair / Jump-ups x 20 / Dips x 15 / Merkins x 10 à Wash, Rinse, Repeat x3
Mosey to entrance hill
Lunge walk Down / Bear Crawl up / Merkins x 5 / Plank X2
Mosey to start point
Low slow flutter x 20 / Dolly x 20 / Burpee x 10
Moleskin:
The Gloom was positively enhanced with weather much better than forecast.
Nice work Pax!!! We worked every inch of the soccer field and Hacksaw was particularly appreciative. Turkey Leg wanted to tear down the fence and extend the distance but we forgot the bolt cutters.
As mentioned in the open to this post, this Q was the recipient of an unwelcomed Android “feature upgrade” overnight. My recording machine – aka “smartphone” to you progressive types – was therefore not fully functional. As a result I did fail to properly record 4 members of the Pax. For those I missed please post a reply and I’ll correct.
Great work by all 14 guys this morning! Thanks for allowing me to lead. I hope to get more creative as I acquire experience.
(Written by BTB for Liquor Cycle)
A new business idea was born at SPEARHEAD this morning, as seven future business owners and one LIFO rucked through the gloom.
0415 – Liquor Cycle and BTB arrive on site to scout out the path. Path looks good!
0445 – Rucks up and launch!
The Thang
Thursdays at SPEARHEAD are generally a ruck, with or without coupons, on the streets of our AOR, but today was different. Liquor Cycle never fails to excite, and our mission was to get OFF the streets.
Head out from Carmel, through the neighborhood, out on Sharon View. Enter Old Providence Swim & Racquet Club (ignore the posted no trespassing signage as we pass).
Notice the glowing eyes in the woods that seemed to be staring at us and ready to pounce…. Continue on.
Enter the McAlpine Creek construction area behind the racquet club.
Notice an open mussel shell on a rock by the creek. ** CLICK ** inside Liquor Cycle’s head – CHARLOTTE SEAFOOD COMPANY was born! — Proceed to register web site and LLC from iPhone. — Keep rucking.
Follow the creek off-road in the construction site until we reach Colony Road and Morrowick.
Pass a pile of logs and stop for a moment to think of Hoff and his hurt knee. Hoff had planned to post today, but decided NOT to because we told him there would be NO log. He said that the ONLY remedy for his torn meniscus was to carry a log and a loaded ruck… We determined that this was an Ancient Chinese Remedy that the medical community had not yet adopted. We decided to leave the logs alone in memory of Hoff. We continued on.
Exit construction and follow Morrowick to Colony.
Colony to Carmel.
Carmel to Camilla.
Camilla to Thornbridge,
Thornbridge to Carmel.
Carmel to Camilla.
And back home to CMS!
5.1 Miles this morning at a great pace of 16:30/mi (average)
COT
Moleskin:
Great work today, guys. 2ndF is always great on Thursdays, and today did not disappoint.
Our pace was awesome! When Liquor Cycle and I planned the route, we did not expect to get through the creek area that quickly. Ultimately we added 1.5 miles to the original plan to fill time!
Charlotte Seafood Company should be up and running soon. Liquor Cycle is the CEO. I heard Clueless might be interested in employment with them as well.. Not sure.
It was good to have Dora out this morning, carrying nothing but a cup of coffee – coach’s orders. It was good to get to talk to Dora one last time before he heads to Fort Bragg for the Heavy tomorrow.
Donkey Kong gets credit for posting this morning, but we didn’t see him until we got back for COT. Apparently he forgot what time we started. He rucked while we were gone, so it counts!
Good luck to Dora, Checkpoint, and Donkey Kong this weekend at Fort Bragg Heavy.
BTB and Gulfstream will be shadowing the Bragg Heavy, so watch @SPEARHEADf3 for updates and pictures. We will post whenever possible.
Thanks again for posting, and always remember that carrying a log is THE BEST way to recover from injury!
Announcements:
Please RSVP for Challenge Week Activities – http://tinyurl.com/SHRSVP
Purchase custom shirt and patch combination for the challenge – http://tinyurl.com/kralxeg
Posted on behalf of Splinter
5 Gents avoided the dreaded fartsack and hit the pavement of Rebel Yell. The goal was a total body beatdown focusing and chest, legs, and abs with some cardio work in there too. Hopefully YHC delivered.
Warm up run through parking lot
COP:
SSH x 25
IW x 20
Shoulder Circles x 25
The Thang:
Mosey to back of loading docks and gathered at first speed bump.
Speed Bump 1 – Hand Release Merkins x 25, Burpees x 2, jog to next speed bump
Speed Bump 2 – Deep Squats x 50, Burpees x 4, Bear crawl to next speed bump
Speed Bump 3 – Partner sit ups x 50 each, Burpees x 6, jog to next speed bump
Speed Bump 4 – Lunges x 100, Burpees x 8, job to next speed bump
Speed Bump 5 – Carolina Dry Docks x 50, Burpees x 10, jog to next speed bump
Speed Bump 6 – Partner Leg throws x 25, Burpees x 12, jog to stop sign at top of hill
Stop Sign – Mtn Climbers x 50 (audibled from 100 on the Weinke)
Jog to Parking Lot far side of movie theatre for Partner work
Round 1
Partner 1 – Semi Gloss (aka People’s Chair)
Partner 2 run lap around far side parking area
Flapjack
Round 2
Partner 1 – Merkins
Partner 2 run lap around far side parking area
Flapjack
Round 3
Partner 1 – Semi Gloss (aka People’s Chair)
Partner 2 run lap around far side parking area
COT:
Flutter x 25
Heels to Heaven x 21
Dolly x 25
Moleskin: YHC was thankful for the opportunity to Q Rebel Yell. Virgin Q had me slightly nervous and up last night practicing counting 1,2,3 while doing Mary. Thankfully the PAX was gracious and not too much trash talking the rookie took place, helped that the speed bump work was a Grinder. There was a bit of debate about the tempature. Some claimed 28 degrees, others 35. Either way it felt warm and we were serenaded by Birds chirping as we jogged through the parking lot. Long Distance did say, “In Venezuela no one would be jogging this early.” YHC thought he would never be jogging this early either brother. Some good conversation out there prior to the Speed bump work, made me reminisce about Brew Thrus in Cullowhee. Chipolte is right, we need to get those around here.
Bear Crawls after a leg routine are killer, YHC made the note to self and opted for jogging after the lunges instead of the planned Bear Crawl to the next speed bump on the Weinke. Long Distance was beasting some Merkins on the partner work.
Thanks to Purple Haze for the accountability on the the Weinke and good feedback. YHC original plan may have been too ambitious.
No thanks to the few who mentioned supporting YHC on virgin Q but either fartsacked or opted for HYDRA, those PAX know who they are.
In all seriousness, I am just thankful to be a part of a movement of men who push themselves and one another to become stronger in Heart, Mind, Body, Spirit.
Announcements:
Look for 3rd F opportunity during lunch starting in South Park on April 2nd location most likely Bojangles on Morrison next to Rooster’s. contact Hops if you are interested
Still need some people to sign up for final BRR team. Contact Baracus.