9 Pax came out this morning at SPEARHEAD to get a baseline on where we stood individually on the GORUCK Selection Standards for PT…which all started yesterday as our own Liquor Cycle almost made a completely insane decision (on a whim and 2 hour notice) to hop in the car, drive 6 hours and enter the GORUCK Selection. As a team, we all started emailing and sending messages to our GORUCK brothers asking if 1) Could he enter, 2) What we all had that we could loan him in short notice so he can have an acceptable Ruck and 3) Is this a good and rational decision (for which we got back a quote from a guy on Facebook that actually entered and passed Selection (only 2 of 11 in his class made it through). He said “Scooter should shoot himself first…” (we later discovered that it would have been a short Selection process due to the full range sit ups. Something we all need to significantly improve.
OUR Q is Hurt (Big League Chew)…so we called for an All Star Q. Basically The Hoff, Liquor Cycle and Dora pulled out some of their “All Star” routines, combined into 1 45 minute session and took turns Q’ing in 15 minute sessions. What we found out was having 3 Q’s in that short of time was a horrible idea. It gave the Pax a fresh Q and the intensity never let up!The Thang:
Extra Credit: 04:55 PT Test
2:00 of Merkins Selection Quality
2:00 of Sit Ups Selection Quality
1-2 Mile Run
The Hoff Q:
(8) Count Body Builders / Monkey Humpers – Jack Webb Style
Mosey to End Zone
Sled Work: 5 Man Sled
5 Pax on sled, 4 off. Every 20 paces rotate to the right. Guys off the sled Lunge Walk and Bear Crawl x 200 Yards
Liquor Cycle Q:
End Zone- 150 Yards of Pain
Merkins x 10
Roll right twice
Merkins x 10
Roll left twice
Bear Crawl x 10 yards
Roll right twice
Mountain Climbers
Roll left twice
Bear Crawl 10 yards
Duck walk 10 yards
Flutter press with ruck x 40
Backwards Crab Walk 20 yards
Low Crawl with Pack Push 30 yards
Sniper Drills – Down, Jail Break to sideline
Squats x 20
Sniper Drills to Mid-Field – Down, Jail Break to sideline
Step us x 20 (10 each leg)
Jail Break to Mid-Field
Dora Q:
Tabata HIIT Training
3 minutes of / 1 minute off – during work good form but SPRINT routine (as fast as you can do it)
Pack Curl Thruster x3
Merkins x 6
Squats x 9
Rinse and repeat for (5) 3 minute cycles
COT
Outstanding work all around and CONGRATS to Crab Cakes as he earned his SPEARHEAD patch today. It is a lot easier for us in Area 51 to earn the patch, but something to be said and pointed out about Crab Cakes’ dedication. He lives in Fort Mill and posts usually at The Fort. A trek to Carmel Middle is quite the drive for someone looking to post at 04:45 in the morning. He has to wake up much earlier than we do,and despite lack of rest and a longer commute he pulled off posting 9 times, and completed the 12 Days of Christmas Patch Challenge as well!! On behalf of the SPEARHEAD family, WELCOME brother and we are proud to have you.
Additionally, I’ve got to give massive T-claps to Package…this guy comes all the way out with Crab Cakes and today proved that he is a specimen…he knocked off 71 Quality Merkins in 2 minutes. I think Lab Rat has been giving him some kind of performance enhancing stuff or something. We’d better get this guy back to the lab for more testing before word gets out to the authorities…there is a BEAST on the loose! And it is quite possible Package slipped Uncle Leo something as well. This guy crushed it during the run..remained quiet the whole workout and was truly a “Silent Assassin” as he finished the Tabata first and continued doing it lapping a few of the Pax as we all struggled to keep up.
Part of us are glad Liquor didn’t make the impulsive decision to do selection this weekend, but after talking to him about his motivation behind why he wanted to do it was summed up in 1 word…MOTHER-IN-LAW. Selection actually sounds like a good decision now.
Thank you again for letting us lead you and it is always an honor.
Respectfully,
The Hoff
Gentlemen of the Saturday Gloom,
Our own Stone Cold has presented an excellent opportunity for a private F3 movie showing for the men of Area 51.
Head lock others and join your F3 Area 51 brothers in this 2nd F/CSAUP combo to honor the men and women in uniform who risk it all for our freedom on a daily basis.
These two servings are certain to inspire and motivate. This movie will provide perspective and appreciation for those who serve our country. The 2nd F reinforces the F3 mission for our fellow F3 brothers who we lead, follow, work out with, confide in, and team together for CSAUP events like the Mud run, Spartan races, Blue Ridge Relay, and Go Ruck – among others.
Lone Survivor Movie Premiere in Charlotte: On Friday evening, January 10, 2014 we will be watching the movie premiere of Lone Survivor at a private F3 showing at Cinebarre movie theatre in Arboretum. This is a powerful movie based on a best-selling true story about 4 Navy seals under insurmountable odds and is for all things that push us past our physical and mental limits. Many PAX have read the book.
“The Murph” workout: Saturday January 11, 2014, the Area 51 Qs have confirmed that they will integrate “The Murph” or some version of it into each of their regular workouts (Area 51, Ascent, Day Zero, Olympus, Outland, The Rock, Stonehenge). The workout was designed by Lt. Michael Murphy, who died while serving and whose character is in this movie, and is intended to honor him and all who have served. The Site Q’s for that day will provide special instructions as needed. Day Zero has mentioned converging with The Rock for this event.
Details:
Serving #1: Lone Survivor Movie Premiere in Charlotte – Friday, January 10, 2014:
Serving #2 : The “Murph” plus more at your regular workout locations/times – Saturday, January 11, 2014
Movie 2.0 Disclaimer: The Lone Survivor is rated R due to profanity and realistic depictions of violence where the characters portray real people who die (parent’s guide linked below). F3 Nation does believe the film is appropriate for mature/teen 2.0s and would welcome all interested 2.0s to attend the event to learn more about those who serve our country and a real world depiction of heroes: http://www.imdb.com/title/tt1091191/parentalguide?ref_=tt_stry_pg
Note: Many PAX across F3 Nation are coordinating similar Lone Survivor events during this nationwide opening weekend event, include NoCo and Metro here in Charlotte. This event is open to F3 pax everywhere.
Promote in work out announcements and spread the word. Get your fellow workout PAX to participate. Headlock some FNG’s and we can use opportunity to get them to post for a workout!!!
Some notable lines provided in the movie and by interviews with the real life Navy Seal survivor Marcus Luttrell:
“I can fight.”
“There is nothing I cannot do.”
“There are brothers that never leave your side.”
“You can die for your country, I am gonna live for mine.”
“As a Navy Seal, our greatest fear is not being there for each other.”
“I will have your back, I will be there for you, including giving my life for you.”
We are glad to support this 2nd F opportunity brought by Stone Cold,
Jason Hilliard, Bugeater & Joe Evins, Honey Bee
The VSF was planted as Wingman pulled in at 0530 + 13 seconds….and 15 Friday morning fartsack forsakers took off for a rather unorthodox and fully unpremidated? assault at Centurion.
The Thang:
14 actually jogged out of the launch lot, and Jamboree joined us about 90 seconds in as he had run from home to post at Centurion; so we had 15 ultimately.
Jog 3/4 around football stadium and over to one of the lots along Little Avenue for brief COP.
COP:
Squat x 20
Mtn Climber x 20
Freddie Mercury x 20
Jog to Natatorium lot.
Lunge walk down the hill.
At this point, the pax was certain that YHC was making up the workout regimen on the fly.
As one pax ran up and down the hill, the other 14 did the following exercises. Each pax ran up/down the hill once. (YHC makes no claim of full accuracy to the following, and by all means – shout out in comments to add/amend):
15 Merkins, 14 Squats, 13 CDDs, 12 H-R Merkins, 11 Rockhoppers, 10 Widearm Merkins, 9 Diamond Merkins, 8 one-legged squats (8 each leg), 7 Jump Squats, Plankwork while some of the pax ran including Christian Laettner, Rocky Balboa’s, Elbows, 6-inches, etc, etc.
Bear crawl up the hill….couple of #refuseniks in the crowd, and at the risk of offending I will name LD as one of those. Had YHC called plank-walks up the hill, LD would have been waiting at the top for the rest of the pax. #notdoingit
Jog to back entrance of CCHS for some more ad-libbed hill-running. Similar format to the hill work at the natatorium….and same disclaimer of any accuracy to the following:
15 MC’s, 14 Freddie Mercury’s, 13 Peter Parkers, 12 LBCs, 11 Flutters, 10 CDDs, 9 Dolly’s, 8 Diamond Merkins, 7 Shore Shoulders – 7 forward & backward; can’t remember the rest other than PH leading us in his Squat 4-point dance, toe touch thing…which incidentally puts small tears in the MCL or PCL or ACL…. #sweepthelegJohnny
High knees to stop sign.
64-yard lunge walk to stop sign…a CCHS record.
Grab a rock so to reminisce a bit about Tuesday’s Skunkvergence:
Overhead press x 13
Louganis x 13
Tricep Extension x 13
Russian Twist x 13
Suicide Runs in main parking lot:
20 yards, 50 yards, 80 yards, 110 yards – AYG.
Mosey back to launch lot for COT.
Moleskine:
Good crew out there today. Soft Pretzel: FNG to Centurion? Thanks to the pax for enduring some ad-libbing from YHC; though I think a sufficient amount of pain was doled out. YHC was appropriately hissed for calling Diamond Merkins both times when it was my turn to run the hill. #avoidthekryptonite
T-claps to Jamboree for running from home to Centurion…though YHC gave him a ride home after his FNG post to The Stand afterwards so he wouldn’t be too late to work. Good turnout at The Stand, btw, with 7 pax posting including 3 FNGs. #3rdF
Wingman did not disappoint or surprise with his usual late arrival to Centurion. Someone else arrived as we were launching – shout out below and be duly recognized for your tardiness.
Had never noticed those rocks before in all my Centurion posts – will remember next time I’m on Q….if Chelms invites me to Q again after hearing complaints from the pax from this morning’s effort.
…and 2 days, 2 posts for Bugeater after Q’ing Hydra yesterday….I sense a trend here brother! See you tomorrow morning.
Frasier and Jamboree were torching the suicide runs as we finished. No surprise there. #smokeboots Long Distance, interestingly enough, had plenty of gas left in the tank as he was getting after it on the run back to the launch lot for COT #cantwaitfornameorama
The yuletide pain was felt, made worse by the pax’ overindulgence in Christmas cookies & libations over the preceding 3 days #yuletidecomeuppance
Good work out there this morning men. See you again soon in the gloom.
Announcements:
Tomorrow:
1) Olympus converges with Day Zero @ Day Zero – 0630 start; 45 min of Olympus-KB pain followed by Day Zero-like pain
2) Ascent converges with The Rock @ The Rock – 0700
New Years Day Convergence at SCLT MS – No Anvil. No The Maul. Watch for more info from Joker via tweet or email or website or some such.
www.joedavisrun.com – Next Saturday 1/4/14 @ 0700:
1) Convergence with The Fort @ 0700, 2) Coffeteria onsite, 3) Joe Davis 5K @ 0900
350 signed up – but still time to sign up! Wingman will tweet/post more details soon.
Friday, 1/10 and Saturday 1/11 – Lone Survivor and The Murph:
Upate: Weigh in will be next Wenesday 1-29 at Skunkworks. If you owe money bring it then. If you cant make the weigh in then coordinate with myself or Tiger Rag to get scheduled before. Wenesday is the last day. Good Luck and eat at alot this weekend
——————————————————————————————————————————————-
Starting January 1st Area 51 will have an 8 week weight loss competition. Here is how it works- You pay 40 bucks (20 for the 1st 4 weeks and 20 for the next 4 weeks) and get weighed at the Death Valley convergence on January 1st. On January 29th you will weigh again. At this point the 1st and 2nd place winners will be determined. (80/20 method will be used for winnings. See below) We will use percentage body weight loss calculation to determine the winner. This makes it fair for all. (See below example).
Rules-
.
Let me know in comments if you are in. I will get there at 0630 for the early weigh in. Maybe someone will step up and lead a KB workout to keep you busy. We will also do weigh ins after.
The following have hard committed
Radar, Semi Gloss, Dora, Tiger Rag, Soul Glow, Spackler, Bannanas
Example of how calculations will work: Pax #1
Starting Weight- 235
4 week Weight- 222
Loss- 13lbs
13/235=.0553
.0553*100
Percentage Weight loss- 5.53%
Pax #2
Starting Weight- 185
4 week Weight- 172
Loss- 13lbs
13/185=.070
.070*100=7.02
Percentage Weight loss- 7.02%
In this scenario the two Pax lost the same amount of lb’s but PAX # 2’s Percentage was higher. He wins
Example of how Payout will work:
Assuming 20 PAX pay $40 January 1rst the total pot would be $800
January 29 weigh in- 1rst place get 80% of $400 and 2nd Place gets 20%
Feb 26th weigh in- 1rst place get 80% of $400 and 2nd Place gets 20%
7 pax entered the gloom of Rebel Yell at its current location, just wondering what was in store for them. Was Jack going to show up, say hello and goodbye?
Here is what happened.
Jog to rear of school for warm up
SSH x 20. Perkins(perfect Merkins) x10 single count
IW x20. Perkins x15 single count
CDD x15. Perkins x 20 single count
Now were warm. Our special guests decides to show, Jack. Welcome. What do have in store for us?
Jack squats.
1 high knee jumps. 5 squats
2 high knee jumps. 10 squats
3 high knee jumps. 15 squats repeat until
10 high knee jumps 50 squats.
Legs are burning now. Let’s mosey to the center of the fields and circle up.
Jack decides to follow us
1 merkin. 4 shoulder presses
2 Merkins. 8 shoulder presses
3 Merkins. 12 shoulder presses. Repeat until
10 Merkins. 40 shoulder presses
Say goodbye Jack. I think your special guest status has just been revoked.
Jog to end of field for:
Sprint 60 yards 50 LBC
Sprint back 50 LBC. Plank until all done.
Sprint 60 yards 25 CDD
Sprint back 25 CDD. Plank until all done.
Jog back to back of school for some Mary
Dolly x 15
Rosalita x 15
Maybe something else. Can’t remember maybe I still had Jack on the brain
Let’s do some more sprints
Split up 2 groups, sprint 40 yards, then next person goes. 8 sprints per person.
Circle up for some Mary
Legs at 90 degrees, toe touches x 20
Protractor with a mighty mite 10 count. There was a pause(long pause) after 3. Maybe mighty mite forgot what was next or Jack was on the brain.
Walking lunges about 20 yards
All out sprint back to start
We’ll done brothers. Jack is a tough guest and he showed it today. Way to push through. Mighty mite was out in front on the sprints. Man is fast and just keeps going. Nice work.
I hope every one got what they wanted for Christmas and if you didn’t Jack was delivering for those who missed out.
See everyone at the new and reloaded site for Rebel Yell.
Announcements
Look for info regarding a New Years convergence at South Charlotte Middle School.
Rebel Yell will be at The Maul site every Thursday 5:30am.
11 pax stepped away from their warm beds, their Christmas trees and families tucked snugly in bed to meet their workout brothers in the cold but unusually friendly gloom. After talk of mumble chatter the evening before in twitterland, QIC felt compelled to make believers out of this group, that we could have another day of Christmas.
The Thang:
Warmup is 2 laps, 4 corners: SSH x 10, I Walkers x 10, Merkins x 10, Burpees x 10
Plank
Partner Up – Partner A Bear Crawls, Partner B 5 Burpees and Chase, switch – 1 Lap
Mosey to field behind school and line up for a fun (&slightly confusing) pyramid run:
There – burpeesx5, M Climbersx5, HeelstoHeavenx5, RockHoppersx5
Back – burpeesx10, M Climbersx10, HeelstoHeavenx10, RockHoppersx10
There – burpeesx15, M Climbersx15, HeelstoHeavenx15, RockHoppersx15
Back – burpeesx10, M Climbersx10, HeelstoHeavenx10, RockHoppersx10
There – burpeesx5, M Climbersx5, HeelstoHeavenx5, RockHoppersx5
Mosey to Playground:
Pullupsx15
Partner A Plank on Partner B Feet, Partner B Old Fashioned Situpsx25
Mosey to Snack shack:
Dipsx30, Hop/Step Upsx20, Burpeesx10
Again – Dipsx30, Hop/Step Upsx20, Burpeesx10
Mosey to Football Field:
200 yards of Partner Drag flap-jacking as often as needed (there and back)
Mosey to finish
Circle Up
Ball of Man – Closing prayer by Hops (thanks Hops)
The Moleskin:
Strong work by all who came out. There was some tough going in the middle of that gloom. The bear crawl around the track is always a crowd pleaser, and somewhere on the way to 15 reps of the pyramid run some folks were feeling the sweet, sweet pain of hydra, or perhaps it was the return trip of the partner drags that was the icing on this workout cake.
There was no slowing Long Distance as he was powered by his strong legs and his extra g-force. I hope Santa brought you some new pants for Christmas. Cottonmouth was a jumping machine on the hop ups and completed the 30-20-10 round in quick time. Strong effort in the pyramid run by all!
Hops earned some bonus points as he ran to and from OP for a probably 2+ miles additional workout. The Hydra likes to keep the pax moving and the challenge weekly is to get pax to run in from their homes or the Harris Teeter or Bi Lo to add 1.5-2 miles onto the workout..
As usual, I appreciate the opportunity to lead. Thanks gentlemen. Keep pushing and giving your best. Prepare for an awesome 2014. Sign up for some events so you have targets to shoot for. See you out in the gloom and keep posting Hydra!
ANNOUNCEMENTS:
Convergence Saturday Ascent at the Rock
Convergence Saturday Day Zero and Olympus
Convergence New Years Day Morning – all A51 workouts at Death Valley (South CLT Middle School)
Joe Davis 5k coming up Jan 4, 2014.
Lone Survivor Movie Premiere – 2nd F Friday January 10 followed by Murph workout on Saturday January 11, 2014. 2nd F combo coordinated by Stone Cold and Honey Bee
Last, step up and Q Hydra in 2014 – we need to add some folks to the rotation. We have had the following pax lead Hydra thus far: Donkey Kong, 49er, Bugeater, Cheese Curd, Run Stopper, Cotton Mouth, High Tide, Champagne – and would like to add more to this list. When you lead you get to design the workout. That is the beauty of it. Step up and let Kong, 49er, or Bugeater know which week in Jan or Feb you would be interested in. New Years Resolution for you to lead a workout.
Seventy nine A51 Pax (including 1 FNG) converged on Skunk Works for the 2nd running of the Skunk That Stole Christmas. Thirteen of the SPEARHEAD boys gathered early to carry logs, kettlebells, a 36 inch TV, a deer carcass, and each other through downtown Matthews.
WARMUP: Various exercises to invigorate the fleshy parts: SSH, I-Walkers, Low Slow Squats. Threw in a Hit Man log roll to just get it over with. It’s a mudder’s track today–may as well embrace it.
THANG: A derivative, cliched and unoriginal 12 Days of Christmas workout. Days are cumulative (Day 1; Day 1, 2; Day 1, 2, 3, etc.)
Left over time for MARY:
COT
Lord’s Prayer Ball of Man, in the 51 Convergence tradition
MOLESKIN
ANNOUNCEMENTS
Into every matrix a little rain must fall. 8 PAX enjoyed a “Taste of Fast Twitch” today with a miniature version of The Runaround™.
Warm-up COP:
Mosey back to start, partner with someone of similar speed.
Mosey to playground for circuit
wash, rinse, repeat
plank-o-rama
Mosey to front lot for The Runaround™:
Continue until Q says stop ~12 minutes.
Mosey back to start for Mary
Total mileage: 2.8 (not bad for a bootcamp workout)
5 men posted today for a true gloom filled workout.
Mosey to side lot of Elementary School
29 SSH – IC
20 Imperial Walker – IC
20 Mountain Climbers – IC
10 Merkins – IC
10 Burpees on your own
Embrace the water and line up on the asphalt
Perform an exercise and run down three basketball goals and back
Right Arm Swing x 20
Left Arm Swing x 20
Figure-Eight backwards lunge x 20
Right Arm Row x 20
Left Arm Row x 20
Tricep Extensions x 20
Indian run around the lot and head towards playground
10 Pull-ups
20 Dips
20 Goblet Squats
Plank-o-rama
Regular, RAH (10 count), RLH (10C), Regular, LAH (10C), LLH (10C), Regular, 6 Inches (10C)
Repeat
Mosey to the wall for The Semi-Gloss
1 min, 10 Second Break
1 min, 10 Second Break
Sac-Dragger for 30 seconds
10 Second break
Sac-Dragger for 30 seconds
Find a wet spot for some Mary
Bell-BCs x 40
Dolley Press x 20
Flutter Press x 20
Bicycle x 20
Mason Twist with bell x 10
Mosey towards home
JACK WEBB TIME!
Hey we should do KB Presses here. 1-1 or 1-4? Well just add one then double it.
Went to 4 Merkins and 16 KB Presses and down. #SeriousShoulderBurn
Mosey 10 Feet to End
10 Burpess on your own
Earn 1 minute back
Moleskin
YHC was concerned he may be the only one there today. The PAX didn’t let him down. With the heavy rain drenching us before we even took off, there was hat talk and jacket wearing. YHC represented in Special Forces Gortex Camo jacket of which the PAX were yelling Duck Commander a few times. A single overhang was spotted for dryer times, but we embraced the suck (er Gloom).
Thanks to those who rose early and may have not realized it was raining (MT).
Merry Christmas and Happy New Year. We will resume Wiggling January 7th.