Eight crazy rucking reindeer helped Santa deliver coupons this morning, and here’s how it went down.
The Thang:
Start in back parking lot. Load Santa’s Sleigh (BTB’s truck bed) up with coupons.
Coupons:
COP – IN CADENCE
SSH
IW
SQUAT
MERKIN
FLUTTER
MOUNTAIN CLIMBERS
Push Santa’s Sleigh to front parking lot (Approximately 1/4 mile) as a team.
COUPON suicides as a team lower lot.
Start at last parking lot island, mosey to each parking lot line, turn around mosey back.
Repeat until you reach the other side of the lot.
COP- IN CADENCE
200 Rep Total “You Q It”. Each of the PAX picks an exercise and calls cadence.
Squat x 50
SSH X 30
Burpee x 20
Monkey humper x 20
Curl x 30
Russian twist x 30
Dolly ruck press x 10
MERKIN X 10
6 inches
Load coupons back into the sleigh
Push sleigh to back lot (Approximately 1/4 mile)
6MOM – IN CADENCE
LBC
FLUTTER
ROSALITA
FREDDY MERCURY
DOLLY
COT
Moleskin:
Announcements:
Follow @SPEARHEADf3 on Twitter, and www.SPEARHEADf3.com for future updates
15 men rose to embrace the suck at Centurion this morning. YHC got a late night email asking for a Q. Our centurion brethren needed some spirit filled reminders of the season and how better to give that than with a 12 days of christmas ladder and bricks! With precious little time I packed up the family truckster and set up for The Lamented Weinke” reloaded. (YHC like’s bricks apparently)
The Thang: grab bricks and follow me.
COP (in cadence w/bricks)
SSH x 20
IW x 20
Seal Jack x 20
Slow Squat x 20
Arm Circles x 20 (front 10/back 10)
Merkins x 20
Thoroughly warmed up, YHC brought on the weinke. 12 Days Christmas Ladder w/bricks (again, but this time in cadence and in descending order or dyslexic – according to Hops) Double the fun.
Push Presses x 12 (in cadence)
Arm Raises x 11(in cadence)
Mountain Climbers x 10 (in cadence)
Flutters x 9 (in cadence)
Protractor 180 x 8 count
Rosalitas x 7 (in cadence)
Protractor 45 x 6 count
Man Maker Merkins x 5 (in cadence)
Mission Impossible x 4 count
Mission Impossible Peter Parkers x 3 (in cadence)
Exploding Merkins x 2 (in cadence)
8 Count Body Builder Merkin x 1
Only a few mins for some more Ab-tastic work.
Mary:
Groiners x 12 (in cadence)
Rock Hoppers x 12 (in cadence)
LBC x 12 (in cadence)
Moleskin:
YHC got less than creative recycling a work out from Anvil Wednesday. But that’s what happens at the last minute. Good stuff regardless. Abacus was cuss’n when he saw the same bricks from Anvil. Double the fun when we use in cadence count to 12, 11, 10 etc… YHC will remember that for the next time. Mumblechatter was low as we moved past a few rounds of shoulder smoking presses and raises and core repeats 9, 8, 7, 6. We didn’t move much, but we accomplished a lot. Close to 500 shoulders, 500 abs, and 100 merkins if my math is right. Always a privilege to lead at Centurion.
Announcements:
Skunkvergence 12/24/13 – InfoBlast on it’s way??
Joe Davis 5k – 1/4/14 (convergence before)
BRR sign ups are gearing up. See Baracus
1/10/14 F3 Movie Night – Lone Survivor – Stonecrest
1/11/14 Convergence celebrating “the Murph” for Lone Survivor’s Michael P. Murphy
Ball of Man led by Hops
16 fine men ventured out to Kevlar for a mixture of running, rocks, and waves.
THE THANG
Burpee Jack Webb up to 5
Mosey to grab rocks
SSH x 15
Squat jacks x 13
Merkins x 10
MC’s x 12
Merkin with arm shoulder taps x 10
Squats x 15
Peter Parker’s x 12
Parker Peters x 12
Merkin wave x 2 mins
Form groups of 4
Round 1
Group 1 – sprint lap
Group 2 – rock hoppers in plank
Group 3 – speed skaters over rock
Group 4 – standing rock hops
Everyone exercises until running group gets back. Switch exercise until all groups have gone.
Round 2
Group 1 – sprints lap
Group 2 – diamond merkins on rock
Group 3 – rock presses
Group 4 – stagger rock merkins
Round 3
Group 1 – sprints lap
Group 2 – straight arm rock raises
Group 3 – shoulder press
Group 4 – curls
Round 4
Group 1 – sprints lap
Group 2 – rock lunges
Group 3 – sumo squat with curl
Group 4 – good mornings with curl and press
Round 5
Group 1 – sprints lap
Group 2 – mason twists with rock
Group 3 – Louganis
Group 4 – Dolly’s with rock press
Indian run in groups with each group sprinting when next group gets back. Main pack alternates between lunges, backwards lunges, high knees, butt kicks.
Return rocks.
Protractor wave for 2 mins.
Backscratchers x 20
COT
MOLESKIN
Nice tight group this morning and everyone dug in and pushed each other. Pre-workout KB group is getting bigger and nice lead by Busch despite some late appearances in TR and Young Love.
Not a great deal of banter to write about…Burpee Jack Webb opener had a few of the pax craving some SSH but when you’ve been there since 0500 one is already warm and toasty. One does recall TR comparing Swiss Miss’s wind pants to something he saw on a Cindy Crawford video but there’s no comparison there. Also heard someone (maybe Horsehead or Hacker) comparing our ab wave to a Rockettes show. Again this visual was shot down quickly because the hairy legs we all saw in the air were not something anyone would pay money to see – even in Gastonia or West Virginia for that matter.
The merkin wave was stolen from the Go Ruck cult leader (The Hoff) and it is quite amusing to hear everyone call “up” from “down” as we go around the circle. There’s strains and groans and the “up” call sounds as if there is some merlot spillage at times. Thankfully none today.
Thanks for allowing me to lead and it was good seeing guys pull each other through.
ANNOUNCEMENTS
Skunk convergence on Christmas Eve from 5:30-6:30am. Bring bells.
Christmas service get together Monday night at Elevation Blakeney arrive around 6:30pm and email me for more details at mcpinch21@aol.com. We have 6 or 7 guys already committed.
Stagecoach also brought up a family in need of help tomorrow who’s 5 year old has just been diagnosed with a brain tumor. They need help putting up a fence tomorrow with two shifts going on. Sign up here: http://www.signupgenius.com/go/10C0B4DAFAF0-build
9 pax posted for a football themed daily downPAINment. Here’s how it went down:
The Thang:
Grab the football and tee and quick mosey to the football field for warmup:
No COP, rather LOP (Lines Of Pain) facing the QIC
SSH x 20
IW x 20
Up / Downs, Up / Down roll Left, Up / Down roll Right
Mosey over to the 7 man football sled. Push 100 yards to other end zone rotating positions every 15 yards. Turn the sled around and repeat back down to other end zone for total of 200 yards. (Crowd Pleaser)
Mosey to the 10 yard line for Combo work (exercise called while each pax takes a turn attempting a field goal).
Round 1: Exercises in between while waiting for pax to kick where Squats & Lunges. Successfull field goals resulted in all pax doing 5 Burpees, Unsuccessfull field goal resulted in all pax sprinting to other end zone and back.
Round 2: Exercises in between while waiting for pax to kick where Merkins, Flutters, LBCs. Successfull field goal all pax continue doing exercises called, Unsuccessfull field goal resulted in all pax sprinting from the 10 yard line to the top of Grandma Mountain and back. (Crowd Pleaser #2)
Mosey over to the bleachers for 3 Sets of Step Ups x 20, Dips x 20, Derkins x 15 (Declined Merkins).
Run it out back to the parking lot.
COT
Moleskin:
Great work by all the pax today! I don’t know about you but I was smoked by the end with all the 200 yard sprints and sprints to the top of Grandma Mnt. At the end as we jogged back to the parking lot YHC called for a jail break if you’ve got it and the only 2 takers were Fletch and Lobster Roll, strong work fellas! I should have had the 2 of you push that sled some more. T-Claps also to Rivet and Spandex for continuing to post several times a week since starting about a month ago, you guys are getting stronger and faster with each week so keep it up!
So some of us can kick field goals and some of us clearly need some practice. YHC wasn’t sure how many penalty runs we would have this morning but it turned out we had 11 penalties out of 18 attempts. Great for the workout, but not for bragging rights. Baracus and Spandex led the way with making both of their attempts. Mr. Brady, Lobster Roll, and Rivet all made 1 out of 2. Then we had Twister, Fletch, Lab Rat and YHC (Mall Cop) all with a big fat goose egg! This workout will return at some point so we should all practice in the neighborhood with our 2.0s!
Announcements:
Special Prayer for the family of one of our own from the North Clt Pax, as IHOP “John Powers” went home to be with our heavenly father yesterday. Let’s keep IHOP’s family and our North Clt brothers in our prayers as they go through this tuff time, especially during the Christmas Season.
Skunkvergence on Christmas Eve, Tues 12/24, at 5:30 for a 1 hour beatdown from Tiger Rag with a coffeetiria aftwerwards at Panera afterwards at the Arboreetum. Be there or be square if you aren’t traveling out of town!
Start giving a serious thought to participating in the BRR (Blue Ridge Relay) as Baracus is Qing the effort this year and we will need to start signing up some teams in the late Jan / early Feb. time frame. Any pax currently participating in F3 can do it with a little training and it is a blast! We won’t lie, the running sucks, but the fellowship and the personal accomplishment is well worth it! CSAUP
Until Next Time!
It’s rather last minute, but we just learned of a family that could really use some help. Here’s their story and the help we’re trying to secure.
Nine prayer warriors met this morning to study Proverbs 23.
This chapter provides divine wisdom regarding the topics of money, women and envy.
These topics were important thousands of years ago and are still relevant today.
The PAX identified the following takeaways from today’s readings.
—————————————————————————————————————–
Proverbs 23: 4, 5 ~ Do not toil to acquire wealth; be discerning enough to desist. When your eyes light on it, it is gone, for suddenly it sprouts wings, flying like an eagle toward heaven.
Takeaway ~ People have earned/won a lot of money and lost everything. How much energy do we invest in chasing earthly vs heavenly treasures?
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Proverbs 23: 17, 18 ~ Let not your heart envy sinners, but continue in the fear of the Lord all the day. Surely there is a future, and your hope will not be cut off.
Takeaway ~ People tend to admire those who appear to be successful without God’s wisdom. Pray for those who are not living with God’s wisdom. Thank Him for all of the blessings that He has provided you.
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Proverbs 23: 27, 28 ~ For a prostitute is a deep pit; an adulteress is a narrow well. She lies in wait like a robber and increases the traitors among mankind.
Takeaway ~ The American culture glorifies promiscuous living. Be wary of temptations that lure you into being unfaithful. We are not faithful in God’s eyes if we are unfaithful in our earthly relationships.
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Please visit http://www.biblegateway.com/passage/?search=Proverbs%2023&version=ESV
Have a great weekend and prepare your minds/hearts to review Proverbs 24 next Friday!
~ Deacon
7 Ruckers showed up at 04:45 today at SPEARHEAD to carry logs, sandbag and of course…each other. Good Livin!
The Thang:
Not much to report here other than a 3.2 Mile Ruck, 40+ Ruck Sacks carrying a lot of heavy stuff.
COT
Moleskine:
Today, Chicken Wing gets the quote of the day in that while we were Rucking, he mentioned to YHC that he thought “the Ruck was too easy”…big mistake. After that, YHC decided to start killing off people. Get used to carry guys with packs for while as we prepare for the GRC. One of the most important, and painful things you can do is get practice carrying humans as during the challenge it is 100% for sure you will get a lot of this.
Additionally, as we approach the GRC on Feb. 7th, F3 Custom Heavy and F3 Challenge you will start to see SPEARHEAD morph into the GORUCK Training Grounds that it was back a few months ago. Trust us, as people who train several days each week at SPEARHEAD by simulating The Welcome Party, Ruck each week and show up with a Ruck on at the majority of F3 sites we attend, our site leaders are excited and fully preparred to get the PAX ready for what is to come. For many, this could be their first GORUCK experience. For me, having trained at SPEARHEAD got my mind and body ready and it was a pleasure to look up every now and then in moments of suffering and see the guys who were leading the way…at the top of the class were the our F3 brothers. Our SPEARHEAD and F3 guys carried more weight, complained less and would always step up when needed.
It is going to be a great training season and we at SPEARHEAD welcome anyone who want to be ready.
Respectfully,
The Hoff
6 men emerged from the warmth of their respective vehicles and gathered in the parking lot of Polo Ridge Elementary for another stirring episode of #F3RebelYell. Here’s what we did:
The Thang
Run to the back of the school for COP:
Sprint intervals x 8 (Line up 2×2 even with the first basketball goal for sprint intervals to the 3rd basketball goal…approximately 40 yards. First 2 go, when they finish second 2 go, when they finish third 2 go).
Mary COP:
Repeat Sprint Intervals x 8
Push-o-Rama COP:
Repeat Sprint Intervals x 8
Repeat Mary COP
Repeat Sprint Intervals x 8
Repeat Push-o-Rama COP
Repeat Sprint Intervals x 8
Leg-o-Rama COP:
Mosey (for some) back to the cars for COT.
Moleskin
Spackler was scheduled to Q this morning. And while he did work out, he was afraid of cheating the PAX by Qing while still suffering the effects of GoldenMcNuts after his V. So he asked me and I reluctantly agreed. YHC did his best but there is No Substitute for a Legend.
Philmont walked up at the same time as Long Distance talking about drag racing. Apparently they were at a red light next to each other on the way to the workout…each of them inching up to get the advantage when the light turned green. Little did they know it was a foreshadowing of things to come. They paired for the sprint intervals and pushed each other to the max each time. Nice work gentlemen!
Zippity groaned in the pre-workout gathering when he heard YHC was on Q. Said something about being at #F3FastTwitch all week, with all the running Hops had him doing at #F3SkunkWorks on Tuesday and with Radar’s suicides at #F3DeathValley yesterday. Sorry for the sprint intervals Zip…#F3FastTwitch x 3 for you this week…and you didn’t even attend #F3FastTwitch.
A couple of noteworthy items during the sprint intervals:
YHC called the last exercise Dancing With The Stars because YHC knew it would be made fun of in the demonstration phase…might as well just acknowledge it. However, the squatting on one leg while performing a four point (front, side, straight back & wrap around back) toe touch produces a crazy burn in the quads. Even Philmont’s rendition of the Hokey Pokey didn’t help the pain.
Long Distance sprinted past all of us in the mosey home then yelled “Jailbreak!” Only Spackler gave chase and beat him to the cars.
Thanks to Spackler and Crabcake for the opportunity to lead the fine men of #F3RebelYell.
Announcements
17 pax braved the chilly temperatures for a man-making run this morning. Honey Bee’s publicity efforts have really being paying off! Come on out, test yourself to the limit, and experience the power of this extreme workout.
The Thang:
2 mile run at fellowship pace out to the track.
Different options at the track:
3X 800m intervals
8X laps at fellowship pace
Bootcamp for 20 minutes waiting for runners to finish
Moleskin:
This is how you get fit, fellas!
13 pax rose from their nice warm beds to take on the Hydra. When the Q runs to the workout with a 35-lb ruck sack on, you better believe there is something fun planned for the pax. I mean, there is this thing called equal pain distribution. Just sayin’. We ran over 1.5 miles and managed 200 merkins on this workout tour.
The Thang:
Merkins x 30
Warmup is 2 laps, 4 corners: SSH x 10, M Climbers x 10, Rock Hoppers x 10, Burpees x 10
Flutterkicks while we wait (compliments of Donkey Kong)
Merkins x 30
Partner Up – Partner A Bear Crawls, Parner B Burpees and Chase, switch – 1 Lap
Merkins x 30
.75 Mile Indian Run to Office Building next to Harris Teeter (where did Reload go?)
Merkins x 50
Criss Cross in Parking Lot line to line – Sprint Back when reach end
.75 Mile Indian Run to back to Olde Providence Elementary
Mosey to field behind school and circle up:
Merkins x 30
Time for some core:
Heels to Heaven x 10
Mason Twist x 12
Partner Up for Prairie Fire Mary Left x 10, Center x 10, Right x 10 – switch
Heels to Heaven x 10
Mason Twist x 10
Old School Situps (partner A planks on feet, partner B sit ups) x 15
Mosey to finish
Circle Up and finish with Merkins x 30
on the day, 200 Merkins – nice work!
Ball of Man – Closing prayer by QIC
The Moleskin:
Admittedly QIC has been on somewhat of a lazy tour since BRR and appreciates the opportunity to lead this workout. It is a reminder that everyone is put there pushing themselves and getting stronger. Gummy was tearing it up out there, Fletch bringing his usual speed, puddin pop was tearing up the bear crawls (or the bear crawls were tearing him up), insomniac showed some strength, Blades of Glory and Gecko showed some wheels out there as well when out on our fun run. I have seen Camacho posting Hydra regularly, Mall Cop showed for what he said would make him on track for 6 posts this week, That is mega strong brother and glad to lend you my ruck sack while you decide that YOU WILL SIGN UP FOR GORUCK CHALLLENGE. I firmly believe EVERY F3 PAX should complete at least 1 goruck challenge in their lifetime and my vote would be younger over older, so just sign up and be a part of something hard to describe. It was and may be the hardest physical challenge I have endured, but also one of the most rewarding things I have done in my life. The camaraderie and bonding through training and completing the mission makes it all worth it. See Dora for details.
The chill never really got to anyone as we had a constant motion going. We skipped the starting warmup circle and just got down to business for a little warmup on the track to set the tone. On our run we inadvertently lost Reload. Sorry about that Reload as we do not like to lose fellas out in the gloom and try to keep everyone together – should have fallen back for you brother! We reunited with Reload back at OP Elementary and we finished as one pax – whew!
AFter the beat down today, QIC happily hitched a ride home with Puddin Pop. . My lazy tour has resulted in just a wee bit of fatigue. The pax were strong today and I appreciated the opportunity to lead. Thanks gentlemen and anyone interested in stepping up to lead Hydra workouts in coming weeks let me know.
By the way where is Greyhound? The 70+year old warrior was a staple for several months straight and I have not seen him in weeks. Zima brought him out, maybe he knows.
Until next time gentlemen. Keep coming back and bring other pax and friends to Hydra.
ANNOUNCEMENTS:
Up to 26 workouts in Area 51 – great stuff!
Convergence next Tuesday at Skunkworks – be there for the fun. Look for workout start time in Weekly Sunday Email.
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.