The Greatest Hits of Kevlar – One Year Anniversary
For the launch of Kevlar one year ago the following 11 men were in attendance: Baracus, Strikeout, Countertop, Joker, Tiger Rag, Cottontail, Young Love, Strange Brew (Ruck), Header, Short Sale (aka Skywalker) and Bulldog.
With no Friday workouts scheduled in Area 51 the shovel flag was planted in the frozen tundra on 01/25/13 at Covenant Day School and so it began. “Kevlar” was named so as to be in direct competition with its Metro rival “Armor”. The goal being a boot camp workout with some bells and whistles thrown in. There have been plenty so YHC will refresh your memory:
Backcracker and his ankle bands, Tiger Rag and the blasted plates, YHC and the soccer balls, Bananas and the rocks, Spackler with the hill/tire/bear crawl combo, Busch and the pre KB’s, Deadwood and the weave, and who can forget the new year Shakeweight special!
Hope to see you tomorrow for the best bits beatdown. 0500 pre KB with epic tunes. 0530 for fartsackers and some heckling.
Bulldog
Leadership, Time Hacks, and Trailblazing at SPEARHEAD
14 SPEARHEADs decided to start their Thursday off a little early for some good old fashioned time hacks.
The following information was PreBlasted to the SPEARHEADs earlier this week:
Points of interest:
- This workout will be at SPEARHEAD South – Carmel Middle School
- Park in the upper bus parking lot near the yellow gate
- Arrive at 0435 in order to coordinate your team, appoint leadership, and plan for your mission.
- This map is for your use. Study it, this is your homework.
- Come prepared to move with a purpose, we should cover at least 5.5 miles across varying terrain.
- This workout will be about moving as a team
- There will be no heavy awkward coupons
- Everyone bring a head lamp, they will be highly necessary.
- This will be the closest simulation to movements during a challenge that we have done, minus the slight lack of coupons.
- We intend to arrive back at CMS for COT around 0615
The Thang:
We arrived at CMS at 0435. Clueless, our newest committed SPEARHEAD, was first on the scene. He proudly displayed his laminated copy of the map that was distributed earlier in the week.
At 0440, the team assembled and chose a team leader and navigator. The team was given a waypoint – “MP” (Mountainbrook Park)
Luckily for the team, Clueless was able to use his map and the team leadership developed a plan. The team leader proposed a time limit of 20 minutes, while Angler suggested 30 minutes. The Q took an average of 25 minutes, and we launched at 0445. Team Leader: Clueless Navigator: The Hoff
First Mission:
Waypoint: Mountainbrook Park.
Estimated distance: 1.5 miles.
Time Limit Chosen: 25 minutes
Route: The team went down Lori Ln and onto Colony. Left on Carmel. Right on Mill Pond. Follow Mill Pond to Mountainbrook, bear right. Park is at the end of the road.
Actual Time: 30 minutes :: TIME HACK FAILED
At Mountainbrook Park – find package hidden in the bushes.
Ruck with 6 bricks and a length of chain discovered. New coupon.
A new team leader was appointed – Dora. Navigator appointed – Mighty Mite.
Culkin, being a Mountainbrook native, was permitted to assist the team with finding a secret short cut through the woods.
Second Mission:
Waypoint: Phillips Place Cinema.
Estimated distance: 1.25 miles.
Time Limit Chosen: 20 minutes
Route: The team went into Mountainbrook park until they saw the creek. Hoff found a new log, and Donkey Kong found a rock. Two new team coupons.
Turn right at the creek, walk through the woods and up to Colony road. Take Colony Road to Fairview. Left on Fairview. Left into Phillips Place.
Actual Time: 22 minutes :: TIME HACK FAILED
The team was lucky that there was a security vehicle parked in front of the movie theater. There is a fountain there, which was planned to be used for a punishment for failing the time hack.
The PAX stayed dry, and we continued on.
Coupon hidden in the bushes at Phillips Place. Liquor Cycle found a 40lb sandbag. New coupon added to the team.
A new team leader was appointed: Crab Cakes.
Third Mission:
Waypoint: Carmel Middle School
Estimated distance: 2 miles.
Time Limit Chosen: 30 minutes
Route: Take Fairview to Colony. Right on Colony. Left on Carmel. Right on Camilla. End at CMS.
Actual Time: 37 minutes :: TIME HACK FAILED
When we made the turn onto Camilla, our time hack was already failed. Dora was killed off and added to the Team’s load as punishment for missing the time hack. As we know, The Hoff likes to pick up men, so he leaped at the chance to carry Dora for the rest of the way.
Arrived at COT – 0615
Moleskin:
- Good work out there, everyone. I hope you enjoyed mixing it up a little bit today.
- This workout was not as hard physically as some other workouts, but it was designed to give you a taste of how a challenge will run. Today was less exercise, more training.
- In a challenge, Your team will move in formation, and various team leaders will be appointed throughout the evolution. You will not have a map during a challenge, but I thought it would be helpful since most people may not know the area that well.
- When the map was sent out, it was indicated that it was “for your use”. I 100% expected that nobody would bring a printed copy, but Clueless proved me wrong. He had his map fully laminated and printed on both sides. This guy’s experience in various types of adventure races and challenges shows!
Announcements:
- SPEARHEAD Civil War is coming up on Feb 15th. We need HCs to this event! Let us know if you will participate.
- Cadre Lou has been announced as the cadre for 2/7 GRC and 2/8 GRL. This is an awesome opportunity that you may not want to miss.
Cold Chillin’ At the Maul
> 13 Pax showed at the Maul this chilly morning, a few stragglers thought about fartsacking but they listened to their consciences and joined in for some pain (better late than never)
>
> The Thang:
>
> Q promised lots of movement and that is what we got
>
> -SSH X25, IW X20, Mountain Climbers X20, Merkins X20.
> -10 additional SSH to welcome the late comers and get them warmed up.
>
> Mosey to the Cantina
> -Merkins X15 run to the island 10 burpees and run back with plank o rama in between
> -Round 2 wise arm merkins, run with 10 burpees at the island and back, southern gentleman and northern aggressor in between
> -Round 3 diamond merkins X10 run, 5 burpees and back with star plank at the end
>
> Mosey to the fountain for 2 groups
>
> Group 1 runs both buildings while group 2 does dips, flapjack
> 1 runs while 2 does slow deep squats and flapjack
> Group one runs one building while 2 does jump ups, flapjack
> Last time one runs while 2 does ab knee ups and flap jack
>
> Mosey to behind target for peoples chair with air presses, round two was deeper peoples chair with air presses X20
>
> to the speed bumps:
> Lunge walk to the first, 10 carolina dry docks then bear crawl to next speed bump, continue until the end.
>
> Protractor until all finish
>
> Next was some hill work. Up the hill for Jack Webb up to 5 reps with 20 presses. (PAX was not fooled even though Q tried to throw everyone off by saying 3X4 =9)
> Down the hill to the bottom for Jack Webb in reverse (4 down to 1 merkins with air presses)
>
> Mosey to the start for Mary led by Mighty Mite.
>
> Tclaps to the PAX for braving the cold. Special Tclaps to Tiger Rag who sported only black silk boxers and an orange T shirt.
Posted on behalf of Fish Taco
Preblast: Devil’s Turn – Jan 23
Pre-Blast Rebel Yell kettlebell workout
Anyone looking for a Double Down opportunity, meet 5am for a kettlebell pre-Rebel Yell downPAINment. Workout has been tested and approved by YHC and left a lasting impression. Thought, why should I be he only one to enjoy it. I’ll share it with the F3 pax.
As a preview into what to expect:
2 handed swings —- lots of them
Super sets with an I go you go format. Trust me you will need the break.
Can you hang? Just remember this “that which does not kill me makes me stronger.”
It was a balmy 27 degrees this morning!
27 PAX (1 FNG) stepped out in the cold and quickly began to shred layers as they felt the warmth. The following workout provided the pain:
10 burpees for those who came to the KB preworkout and 15 burpees for those who did not show up till 5.30am.
Quick jog through the woods to Davey park parking lot and circle up for COP
* SSH X 15 (IC)
* Slow Squat X 15 (IC)
* Mountain Climbers X 15 (IC)
The blood was flowing so the work began…
Partner up – Partner one did excercise while partner two ran around parking lot island then flap jack. Here were the excercises…
* Merkins, Diamond Merkins, Decline Merkins
* Jump ups on bench, Calf raises, Jump Squats
* Heels to Heaven, Mason Twist, LBC
* Pull ups, Carolina Dry Dock, Plank 6″
Called an audible for 10 more burpees for those who came to KB pre workout and 15 burpees for those who didnt show till 5.30am.
Jogged back through woods to hill by baseball field – found partner again…
* partner one did merkins at bottom of hill while partner two jogged up hill and did five burpees. Flapjack. Repeat twice.
COT
With Forecast of 15 Degrees it’s Mind over Matter
14 PAX decided to ignore the #Cantorre and post at #F3Anvil. They were rewarded with warmer temps than originally forecast and we quickly warmed up with the following:
Quick jog around the parking lot and circle up for COP
- SSH x 20 (IC)
- IW x 20 (IC)
- Squat x 20 (IC)
- Merkins x 20 (IC)
- Peter Parker x 20 (IC)
- Parker Peter x 20 (IC)
OK, we’ve got the blood flowing so mosey over to the next parking lot for the Stack
- Run 60-70 yards, 5 Burpees
- Run back, 5 Burpees/10 Merkins
- Run 60-70 yards, 5 Burpees/10 Merkins/15 Squats
- Run back, 5 Burpees/10 Merkins/ 15 Squats/20 CDDs
- Run 60-70 yards, 5 Burpees/10 Merkins/15 Squats/20 CDDs
- Run back, 5 Burpees/10 Merkins/ 15 Squats
- Run 60-70 yards, 5 Burpees/10 Merkins
- Run back, 5 Burpees
- Mixed in some plank after each run back to regroup the PAX
Head over to Entrance 4 for some 7s
- Run up the hill, 6 Knee-ups
- Back down the hill, 1 LBC
- Continue with 5/2, 4/3, 3/4, 2/5, 1/6
Jog back up the hill and head over & find a rock
- Round 1 – 5 curls w/ rock, run 25-30 yards & then 10 curls w/ rock, drop rock & run 25-30 yards, back to mid-point & pick up rock for 15 curls w/ rock, run back to start w/ rock
- Round 2 – Push Presses w/ rock
- Round 3 – Goblet squats w/ rock
- Round 4 – Tricep extensions w/ rock
Return your rock and let’s head back to launch point for 6 MOM
- Dolly x 20 (IC), hold’em
- Flutter x 20 (IC), hold’em (SLOW 10 count by Radar)
- Rosalita x 20 (IC), hold’em
- LBC x 25 (IC)
- CCV x 10L (IC)
- CCV x 10R (IC)
COT
Moleskin:
- With forecast of 15 Degree Temps, YHC was not sure how many PAX would decide to post this a.m. Only two cars in parking lot as YHC pulled into Calvary lot at 0520. However, true to form the PAX quickly started arriving as 0530 approached. Another sign of the power of F3 to push PAX to do things they would not have considered otherwise.
- Plan was to keep the PAX moving and get the blood circulating to combat the cold. Hopefully, goal was accomplished.
- Lots of mumble chatter as Radar was asked for a 10 count on the hold’em after round of Flutter. Don’t think it sped him up one bit & may have encouraged him to draw it out a bit longer.
- As always, an honor and pleasure to lead one of these workouts with a great group of men.
Announcements:
- Let Baracus know if you have any interest in participating in Blue Ridge Relay. Gearing interest for Area 51 teams. See weekly e-mail for contact information.
- Sunday morning training runs have started up again for BRR. Meet at Arboretum at 0600.
- 3rd F opportunity immediately after Anvil at Starbucks at Piper Glen. Busch & Skywalker leading PAX through Foundations Study.
SPEARHEAD makes a trip to Grandma’s House
10 rucktarts ventured into the gloom fully loaded to pay their respects to Grandma bearing gifts on she would appreciate. This is how the deal went down.
1/2 Mile Ruck–Pick up telephone pole, 2 man log and 3 smaller logs from the woods. Proceed to ruck to grandmas ( Carmel Rd. Park Football Field). 15 minutes later we were lined up under field goal.
10x 8 count no 6 count body builders
Divide into two teams with LC leading one and YHC the other
Over and Under 120 yrds. to opposite field goal
15x Squat hold and touch side of foot with hand on a 3 count
Bear Crawls 120 yards to opposite field goal with 30 merkins along the way
40x Squats on a 3 count
Ruck back with telephone pole and logs
Tuck logs back in the bushes
100 yd. Sniper drills on football field with 5 merkins when down 30 total
100 yrd. Low crawl or 50yrd low crawl and 50 yd lunges (Pax picked their poison)
COT
Mole Skin
-I made the mistake of suggesting to Mighty Mite that they might want to speed it up on the 2 man log to catch up with the others on the way to Grandma’s House. I think he wanted to take a swing at me. Thankfully, I was out of reach.
-T-claps to Liquor Cycle for helping lead. You guys were more together than we were.
-T-claps to Double Trouble and Sundancer SH_FNGs hope you guys come back out
-T-claps to Mighty Mite and Donkey Kong. They are both in “Heavy” mode. Donkey Kong should have no problems with any time hacks at the Bragg Heavy. We left Grandmas early thinking we might be a little slower getting back but DK pulled away quick with the telephone pole leaving the pax in the dust. I know because I was on the tail end of the TP with no relief in sight. Thanks Check Point for catching up to me and surfing the TP to its resting place.
-T-claps to BTB and Wolfman for 4:15am preruck
-Strong work by a great bunch of guys! It was an honor leading you men. Look forward to doing it again on Friday!
Bagpipe backblast
21 pax showed up for a great start to the day at Bagpipe.
The thang:
Mosey to warm-up parking lot. 25 Side Straddle Hop, 20 Imperial Walkers, 10+9+8+7+6+5+4+3+2+1 merkins with plank in between.
Mosey to wall. 10 durkins, 10 dips, 10 squats. 1 lap around lake. Plankerama led by Mic Check.
15 durkins, 15 dips, 15 squats. Mosey to pull up area. Plankerama while logistical explanation given.
3 stations, 5 exercises. 10 Pull-ups with partner assist. 15 burpees, 20 squats, 20 supine pullups, 20 merkins. Rinse and repeat. Settle down for plankerama with Mic Check. 10 more merkins for good measure.
Mosey to field for Mary.
25 flutter, 25 dolly, 10 merkins. 25 heels to heavens, 25 bicycle, 10 merkins. 25 left side raise, 25 right side raise, 10 merkins. 25 mason twist. Recover.
Mosey back to parking lot for COT.
Moleskin:
– Lugie is 43 today. Happy Birthday.
– Pax given the choice between 1 mile run and Mary. Chose Mary. Wimps.
– Wingman on Q for next week. Bring it!
– Thanks all for a great workout and record turnout this morning.
And it’s OUTTA Here!!!!
8 strong / determined men rose up and entered the chilly, WINDY gloom they call Outland for 9 inning’s of work.
The Thang and here’s how we played:
1st Inning tossed out by Z –
Lets mosey and warm up with a lap around the parking lot and find a spot out of the wind
COP
– SSH x25, Mountain Climber x20, Ski Abs x20, IW x20
2nd Inning, Z’s still in (let’s roll and hit the diamond)
– Bear crawl to 1st base and x20 merkins
– Crab walk from 1st base to 2nd x20 wide armed merkins
– Bear crawl from 2nd to 3rd x20 CDDs
– Crab Walk from 3rd to Home Plate x20 Diamonds
3rd Inning – Zip’s relieved by Double EE
– Lunge Walk to 1st x20 squats
– Reverse Crab Walk from 1st to 2nd x10 burpees
– Lunge Walk from 2nd to 3rd x20 squats
– Reverse Crab Walk from 3rd to Home x10 burpees
In comes Swiss Miss for the 4th Inning and Mosey to the back side of the school for some circuit work.
– 3 Stations
SSH x25, Mountain Climber x20, Ski Abs x20, IW x20
Station (1) x20 step-up knee raises
Station (2) 30 dips
Station (3) 30 seconds peoples chair
4 rounds!!!
5th Inning and in comes the Fireballer Boondock!!!!
3 Rounds of the 20 bus Cheeze WEAVE and catch me if you can!!!!!
We’re middle innings now so we bring Horsehead outta the barn to start the 6th…. and take the HILL.
11’s (sprint to the top ‘O the hill 11 burpees all the way down to 1)
– An audible was called due to time or 02 dep and HH knocked her down to 8.
AHHHHH, the 7th inning stretch and Hairband leads us in chorus for a little Take Me Out To The screeeeech…… He changes the record and leads us in chorus for a little Jack Webb!!!!!!
– x1 merkin followed by x4 airpresss up to 8 X 32
The 8th inning was tough and there was work that still needed to be donw, so YHC taps the right arm and here comes the mad man out of San Fran with the crazy beard “THE LATE SHOW”
Mosey back to the middle school for just a little more circuit work pain….
– Station (1) x20 split lunges (10) on each side x4
– Station (2) x10 supine pull-ups x4
9th Inning and only 2 outs to go for the win so the OG Countertop gets the nod to bring us home!!!
2-3 MOM and it’s GAME OVER and the crowd goes wild……
Skin of Mole:
Great work by all today. YHC and CT had an unconventional idea for today’s workout that I think everyone really enjoyed. The site of Outland is young based on the calendar but the regular attending PAX is not. Therefore, we came up with the idea of a potluck Q scenario and asked all in attendance to lead a segment.
This wasn’t only to challenge their physical state but their leadership and mental state. All are more than physically capable and this not only proved encouragement but proved leadership amongst the ranks. As soon as Double EE took the reigns for inning 3 though, CT and Z were 2nd guessing and wondering if we’d asked more than we bargained for. Lead hard and go hard for 6 minutes or so only to have the PAX follow direction, well the set up definitlely initiated an extremely competetive environment to see who could out do whom when on the mound. Those of us at the plate simply had to eat the energy and servings of downpainment they had to offer. Although hearty, I’ll say that it wasn’t very tasty.
What really wasn’t tasty was the end of the 8th inning where we sent The Late Show to the showers and brought in CT who called a quick mosey only to hear Boondock call out “My daddy’s over there puking, should I go and get him?”…. The Horse w/ Head caught up and explained he needed some water back at his vehicle; however, I’m almost willing to bet anyone that Boondock was spraying out spilled merlot out the back of daddy’s truck back at the house after that comment.
Honestly, GREAT GREAT GREAT work by all today and way to stand up and LEAD!!!
Until next time: “Z” is OUT