RuckBata
Aye, the bell sounded and YHC posted at Spearhead for the first time to Q, courtesy of a kind invitation from Rucktard Nation.
The Thang:
Jog to football field, pull out Tabata timer for a full Ciabatta Cycle, Ruck-style (rucks up, unless otherwise noted):
1) Bear Crawl/Crab Walk (reverse ruck)/Lunges in rotation (use the 10-second rest to move your ruck as needed and change position)
2) Ruck Presses (from chest level, do an overhead press with the ruck; ruck remains at high chest during the 10-second rest periods)
3) Bottom-to-Bottom Squats (hold at the bottom of the squat during the rest period)
4) Ruck-ian Twists (rucks grounded, used like a medicine ball is used in Russian Twists; try to keep your feet off the ground during the rest periods)
5) He Sees Me … (sprints during the 20-second work period; drop to your belly, as in ‘He Sees Me … ‘ during the rest periods)
6) Four Minutes of Ruck Mary (rucks on chest for flutter kicks, Rosalita, high, slow flutter, LBCs, Freddie Mercury, leg raises, Hello Dolly, LBCs part deux)
7) Mountain Climbers
8) Tunnel of Ruck (a GRC707 fave … ‘We’re going to do a completely new exercise now … ‘)
Spreadsheets from the Gloom:
_ It was an honor and a privilege to lead this crew; I spend a lot of Friday mornings on the Front Porch in the WV doing Tabata exercises, so it was cool to do it instead with a ruck on and bring some ruck-style variations to the usual themes.
_ There was plenty of high-quality #mumblechatter, even during the super-smoker sets (Ruck Presses proved to be harder than I thought they would be, and the Ruck-ian Twists were no joke either) — there’s nothing like some high-quality Second F to get a man through a tough Ruck or F3 workout.
_ There was talk of a marathon ruck this weekend. I am most definitely OUT for that (I prefer my 26.2s with no extra weight), but I’m sure the Spearhead site will have details.
OBT
Covering some new ground
The virtual flag was flying high and we had 17 pax for this pleasant, Feb morning. Several pax arrived with tires squealing and brakes smoking, but everyone was able to take off and away we went.
The Thang
Split into pairs- size does not matter
From the lot run towards Walgreens
P#1 – back peddle until caught
P#2 – 3 merkens catch-up w/ partner 1
At the corner before the turn to Walgreens, YHC audibled and broke the partner carry due to traffic and space, so complete mosey to lot
COT (is it a workout w/out)…..
SSHx 20 , Merkens x 15, IW x 12 and moving on!
Retaining wall and Curb / 90 sec intervals (all cadence OYO)
1) P#1 Finger tip pull-ups to fail, then hang to fail and/or Wall sit w/jack web / P#2 Curb calf raises (Inside, outside and standard)
2) P#1 Balls to wall (shift L&R and/ or push ups) / P#2 Curb toe taps
3) P#1 Deep squat to jump ups / P#2 Curb Mtn Climbers
4) P#1 Wall Sit/ Jack web / P#2 Curb step ups
5) P#1 Finger tip pull-ups to fail then hang to fail or Wall sit w/jack web / P#2 Curb jump ups
Curb Merkens and LBC
20 Incline, 20 decline and 40 LBC
Mosey back to the way we came, repeato on the partner back pedal / 3 merken catch up. Arrive at the rock pile
Now find 3 ttl pax and one of you go get a “Rock that you would be proud of”
Relay Race- non stop for 12mins
P#1 SSH / P#2 run with rock to / P#3 LBC , swap rock and run to P#1 and repeato .
We also did,
p1 Mason Twist/ p#2 run w/ rock / p3 Merken
p1 Flutter/ p#2 run w/ rock / p3 Seal Jack
3 man Plank Merken- few audibles regarding method, but settled on the original 3 person
-Similar to Indian run formation, but legs on shoulders of fellow man.
-Do 3 push ups and move from back to front
Mosey back to the parking lot
1 MOM- getting your moneys worth
Boat / Canoe
Naked Moleskin
– This was my first Q at Centurion, sorry if my head was in the clouds this AM. This head and chest cold w/ addition to some good meds from the DR and no hops, it’s not the flu (I was tested), I just felt slightly out of it. Either way, thanks for allowing me to lead, I always have fun putting a workout together.
– I can’t even tell you who arrived at exactly 0530 (maybe later). Nice Job boys. I intended to run and pick you up with the rest of the Pax, but I realized when I said run to 51, they took the shorter route- well played.
– I heard some mumble chatter for using a new wall at Walgreens, hope you liked it. It looked good on my recon trip so I wanted to spend sometime there.
– Ok, YHC took a lot of crap about his F3 handle, many of you seem to be cheese coinsures:) I think I also overheard comments about finger tip pull ups on the wall. The wall was textured making them harder, but I found if you were creative with you position, it wasn’t so bad.
-Apparently a few pax had concern on my form on occasion and was also counting my pull ups (Mic Check)..like I said, head cold, just tying to remember what was next.
– I was proud that at least one team picked a “boulder” for the relay race. Please sound off if someone took a small one.
– Since numbers did not workout, I got to partner with our solo rucker- Udder and we made the best out of swapping the ruck v rock. Sorry Udder, I had a party foul and set the Ruck down (several times)- my bad!
Announcements
– F3 has a discount for the Spartan Race on March 23, I am doing all 3 this year and would like to have more Area 51 guys out there.
– GoRuck there is STILL time to get in, but please hurry. Go to webpage for details
– BRR this will close out soon…see our website
The Game Plan BB: Respect and Greed
Six prayer warriors met this morning to study Proverbs 30.
These verses provide us with guidance of respect and greed.
The PAX identified the following takeaways from today’s readings.
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Proverbs 30:6 ~ Do not add to His words, lest he rebuke you and you be found a liar.
Takeaway ~ We need to intrepret God’s words for their true meaning. Do we hold ourselves accountable to God’s instructions or do we try to revise them to our favor?
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Proverbs 30:11, 17 ~ There are those who curse their fathers and do not bless their mothers. The eye that mocks a father and scorns to obey a mother will be picked out by the ravens of the valley and eaten by the vultures.
Takeaway ~ It is important to honor our parents.The lack of respect for our parents breeds arrogance and eventually results in disrespect for others.
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Proverbs 30:15 ~ The leech has two daughters: Give and Give. Three things are never satisfied; four never say, “Enough”
Takeaway ~ God provides to meet our needs. Pray for His wisdom and strength to avoid greed.
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Please visit http://www.biblegateway.com/passage/?search=Proverbs+30&version=ESV
Have a great weekend and prepare your minds/hearts to wrap up the Proverbs series next Friday.
~ Deacon
Preblast: Stonehenge – Do you have the stones for it?
Dolphin asked YHC to Q Stonehenge this week and as you know, Ruck training is in full effect.
So here’s the plan (a little something for everyone):
4:45 am: Meet for optional ruck around Ballantyne. Bring your ruck or something you have really been wanting to carry around Ballantyne and join YHC for a brisk walk. We should cover between 2 and 3 miles in the 45 min available. You could even Prancercise if you want (http://www.youtube.com/watch?v=o-50GjySwew). Completely up to you.
5:30 am: Kettlebell warmup. Bring your bell and swing it.
6:00 am: The main event. Expect some brutality with an intermittent mix of moderate running activity. We may or may not avoid these exercises. http://www.mensfitness.com/training/five-body-weight-exercises-you-should-never-do
Get some rest brothers, you will need it!
Preblast Compass- 3rdF starts new book
Tomorrow (2-21-14) at Compass we will start our new book study. The book is Limitless Life by local pastor and former NFL football player, Derwin Gray. Come out and join us for good conversation. 0630 Chick-fila Arboretum.
Explicit Nature
5 Pax endured a brutal KB beatdown delivered by Bulldog and a total of 12 Pax took on Murderhorn with Spack on Q.
The Thang
Jog to Jersey Mike’s for 30 turbo SSH in cadence then off we went to “Murderhorn” for the rest of the morning.
Murderhorn Shuffle
Perform exercise at top and run down to stopsign and return for more exercise.
10 burpees / 20 hand release merkins / 30 squat / 40 Monkey Humpers / 50 CCD
For all intensive purposes, we repeated the routine one time – 16 trips x .2 miles
3.2 miles – All hill no flat spots
Mosey to movie theatre for “The Semi Gloss” with a bunny hop twist
20 J Lo’s OYO
Moleskin
As you can see from the text message picture, Bulldog wanted to add in some cardio to his KB routine if it was OK with YHC for what he had planned for the main event. More cardio? Perfect. It was shaping up to be a tough morning. Based off the low amount of chatter – it was. I would say this was ‘impromtu’ but in reality YHC knew there needed to be more running than normal since his weigh in is tomorrow morning for the F3 Weight Loss Challenge. Is there any hope to win? Nope. Just wanted to bring all of you into my misery. Murderhorn brought the perfect pain. Sorry guys. Wasn’t going to tweet that one. Nice little rest as you jog down though. Going up was a different story – 8 different times. Well, 6 times for Frehley’s as he wanted to focus on his abdominals up top for a few minutes. That’s his story and he is sticking to it. T-claps to Bulldog and Spinner as they were out front most of the time. When YHC called repeato on the shuffle, pretty sure “Bollocks” was heard from the bullish Brit. Had to google that one. Didn’t have to google, “I hate you” which seemed to be the only thing coming out of Semi Gloss’ filthy mouth all morning. Speaking of filthy mouth, the KB iPod playlist was….in a word…explicit. Honestly, had no idea there was that much ‘explicitness’ on there. 50 cent don’t care if it’s your birthday. He will find you in that club. And curse. A lot. Sorry TR! Noted, and revised this afternoon for Kevlar in the morning.
Thanks for coming out gents. Always a pleasure.
Announcements
3rd F – New book called Limitless Life beginning tomorrow at Chic Filet Arbo 0630.
Check the site for info on F3 Mentors. Sign up.
Sledding in the Rain
14 men ventured out after a night of lightning and loud thunder to make a little noise of their own at The Maul. We were givien perfect 50 degree weather.
Posted by Mic Check on behalf of Chipotle who is still claiming he can’t post on the site. Nobody actually believes him.
- 25 IW
- 15 Merkins
- 25 SSH
Run to fountains and partner up for a series of exercises
- Partner 1 Incline Merkins until Partner 2 completes a lap around the building (Flap Jack)
- Partner 1 Squats until Partner 2 completes a lap around the building (Flap Jack)
- Partner 1 Derkins until Partner 2 completes a lap around the building (Flap Jack)
- Partner 1 Dips until Partner 2 completes a lap around the building (Flap Jack)
- Partner 1 Step Ups until Partner 2 completes a lap around the building (Flap Jack)
Mosey to Firebirds and partner up
- 100 combined Merkins (Partner 1 doing Merkins while Partner does 25 squats)
Mosey to parking lot
- Partner Sleds
- Partner Pulls
Circle up for Mary
- Cockroach
- Flutter
- Dolly
- LBC
MOLESKIN
Great work by all, and those that went to Bagpipes on Tuesday, I felt that some extra chest work was needed. Partner Sled and Pulls where fun, especially watching Haggis and Mighty Mite go at it.
XO XO , Chipotle
PAY IT FORWARD
Twenty four Pax stepped up in the gloom to share the Q…some for the first time.
THE THANG
Pre Thang Ball of Man
Mosey to Soccer Field and circle up
PAX COP
Each Pax contributed, save 5 or 6, to Q’ing an exercise of his choice to include:
Side Straddle Hop
Sister Mary Catherines
Slow Squats
Jog around the school
Starfish with 3 stations
Merkins
Burpees
LBC’s
Rock Hoppers
Side Straddle Hops again
After roughly 20 exercises, Q called audible to mosey to Football Field
Exercise RAMP adding a new exercise with each round so that round 1 has one exercise, round 2 has the first and a second exercise, etc. as follows:
1. Partner over/under x 10 then Flapjack (Later switched to CCV’s x 15 in cadence)
2. P1 Cartwheels to 10yd then Bear Crawls back while P2 LBC’s then Flapjack
3. By round 3, Pax chose to do 10 Burpees to select a new first exercise…Cumberland Co. Viaduct, then added the third exercise…Wheelbarrows to 20yd then Flapjack
Planks between Rounds
COT
Welcome FNG’s Pusher and Locksmith!!
Moleskine:
YHC attempted to “pay it forward” to the Pax in an effort to let everyone get exposure to Q today. It was very interesting in many ways. A shout out from one of our Pax (Preemy?) that it was only his second F3 attendance and he was already leading an exercise was quickly met with two FNGs getting the chance to lead. #baptismbyfire With roughly 10 more Pax participating than the Q expected, and when Kirk and Calloway took the COP into a lap around the school and a starfish routine, the Q needed to call an audible to recover any semblance of the original weinke by moseying the Pax to the Football Field for a mud bath. #bringtowelsorsubscribetoanAutoBellmembership
All delivered handsomely on the over/unders yet likely averaged somewhere near a 7.5 when it came to the cartwheels. However, the Pax noted that Mary Lou Retton has nothing on Donkey Kong.
It appeared that a number of Pax were taking a post Hydra jog at first glance. YHC didn’t realize that our FNG, Bean Counter, had lost his car keys and was joined by fellow Pax to begin searching for the same. We are sorry for your loss. You are now RENAMED LOCKSMITH.
Thank you for the opportunity to lead. You guys are great!
ANNOUNCEMENTS:
Please reach out to @LabratF3 if you might have an unwanted flag that you wish to retire. His church’s Boy Scout Troop is accepting these now. He will be at Joust and Compass, tomorrow, and at Olympus this Saturday. THE DEADLINE FOR THIS IS SUNDAY
No Log, Pole or Tree Left Behind
11 Men went on a scavenger hunt through the woods with 1 mission in sight…Find or Chop down a tree that we could carry for 3 miles
The Thang:
Coupons: Telephone Pole, Tree, (2) Man Log, (1) Man Log, Bonecrusher (65lbs Sandbag), SPEARHEAD Flag, and on the last ½ Mile Humans
Launch 04:45
The team set off with all coupons minus of course the tree listed above. The mission was to have the only people not carrying coupons to scout ahead at each section of woods along the way. Guys were brave enough to head into the unknown woods at 04:45, limited vision and uneven terrain in search of the perfect coupon. Fortunately for all of us, we didn’t need to travel far when Crab Cakes hit the mother-load while deep in the woods. After traversing a few briar patches, YHC instructed the PAX to leave the (2) Man Log and (1) Man Log so that guys could swap on and off the big log. Apparently no one listened, and as we headed out of Carmel Park and down Carmel, YHC asked, “why aren’t people switching on and off the log”…to our surprise, the PAX had picked up all coupons and there was NO ONE to swap and NO relief at all…nowith enters the suck!
Once the team made it around the loop and back to Carmel Park it was time to drop the big tree. For the final ¾ Mile the Pax thought it was going to get easier without the tree, however YHC had another horrible idea in mind. Let’s make it harder. Thanks to BTB and Dora for Spearheading up the partner carry class (pun intended), our team was now trained on how to properly carry a human.
The last stretch was a beast and guys were being killed of left and right. Mad Props to the Pax for shouldering so much weight without any breaks. This was exactly like how it will be in the GRC, except it will last 7-9 more hours. Haha.
If someone could remember what the runner girl said to us when she passed us, please comment about it below as it was hilarious!
Again it was a pleasure leading this group and I appreciate the honor.
Respectfully, The Hoff
Where is everyone?
Men all over Area 51 looked out the window when they awoke this morning and had a decision to make. 9 pax decided to deny the fartsack in order to get their daily downPAINment. 5 even showed up for the KB pre-work.
Warm-up lap around the parking lot. Throw in some high knees and butt kicks for good measure.
COP:
- 1 legged burpees x 7 each leg
- Slerkin (slow merkin) x 15 (hold it)
- Mountain Climber x 20 (hold it)
- Plank walk CW/CCW
- SSH x 25
- Imperial Walkers x 24
THANG:
Find a partner (size doesn’t matter) for merkinfest:
- Partner A does 20 merkins while Partner B does squats until partner A is done. Flapjack. Repeat with 19 merkins, then 18…all the way down to 1. That’s 210 merkins each.
- Star-plank until everyone finishes
Mosey over to concession area.
- People’s chair x 60 sec.
- Wall plank (keep it as horizontal as possible) x 20 sec.
- Wall mountain climbers x 10
- Rinse and repeat
Welcome, Skywalker. Glad you could join us. You should knock out 210 merkins to catch up.
Jog down to the track and gather by bleachers. Run ½ way around track to other bleachers and complete called exercise until last guy finishes 20 reps. Run ½ way around track back to starting point and complete same called exercise until last guys finishes 20 reps. Repeat for a total of 4 laps around track. Called exercises:
- Lap 1 – Ski Abs x 20
- Lap 2 – Heels to Heaven x 20
- Lap 3 – Dolly x 20
- Lap 4 – Flutter x 20
1 minute left – 10 burpees OYO
COT
Moleskin:
- The strong thunderstorms rolling through Charlotte at about 2 a.m. must have caused most to second-guess their plans to post this morning. If it makes you feel better, there was only a light drizzle for a few minutes of the KB workout, then no rain the rest of the workout.
- So, Bananas sends out a tweet yesterday for the KB pre-work at Death Valley this morning. There was even mention of a focus on arms so clearly he had a plan in mind. Good Hands stops to pick up Bananas at his house this a.m., texting him to come on. Nothing, dark, no sight of Bananas!
- Skywalker sets a new Area 51 record for being late to a workout. He strolled in at about 5:55, which most pax (YHC included) would question should they even bother posting. Glad you decided to post anyway. You still owe us 210 merkins.
Announcements:
- F3 Mentoring program will be launching soon (details: http://f3nation.com/2014/02/12/f3-mentoring-program-2014/). Reach out to Skywalker if you have any questions.
- HDHH tonight, 6 pm at The Lodge – Check Twitter this afternoon
- Blue Ridge Relay sign-ups going on now. Don’t miss out! Contact Baracus to sign up or with questions.