7 Pax assembled for a complete systematic beat down and to knock out several days off the SPEARHEAD 12 Days of Christmas Patch Challenge.
At the beginning I warned the Pax that today’s format would be a little different and extremely challenging…needless-to-say, we flat out got work done out there today #dowork!
Warm up: NA
The Thang:
(8) Count Body Builders x 100 / Monkey Humpers x 400
Jack Webb Style
Mosey to the End Zone
Merkins x 10
Bear Crawl to 10 Yard Line
Merkins x 10
Bear Crawl to 20 Yard Line
Merkins x 10
Bear Crawl to 30 Yard Line
Merkins x 10
Lunge Walk x 150 (75 each leg)
Overhead Press x 200 / KB Swings x 200 (alternating in groups of 20 until 200 reached while moving down field)
Russian Twists x 100
Bicep Curls x 50/ Tricep Extensions x 50
TOTAL REPS: 1,240
Puke
COT
Moleskine:
Unreal work all around from the Pax today. Today reminded me of what it feels like during a welcome party. Many times we all looked like we wanted to quit, but thankfully for the strength of our team we motivated each other to finish the training.
I heard a quote from one of our NoCo brothers that summed up what we are doing at SPEARHEAD better than anything I’ve heard. “SPEARHEAD isn’t a workout, it’s training.” We have a specific purpose at our site and as a team we continue motivating each other to do things that we never thought possible.
As for the group today. Your guys made me extremely proud to be a part of SPEARHEAD. Check Point and Straight Back were animals out there never missing a beat and performing every rep in perfect form. Angler was our key motivator helping us all stay focused. Liquor Cycle is our Mystero and not to mention he is the single most dedicated Rucker I’ve ever known. Wolfman is our newbie that is drinking the cool-aid and gets the Most Improved Award, while Chicken Wing is our comic relief making us all laugh during such torture, all while of course giving it his all each training session.
I’ve got to work and can’t write more, but would if I could. It is always a pleasure leading such strong men through our training sessions.
Respectfully,
The Hoff
“We’re kicking off our fun old fashion family Christmas by [wigglin] out into the country…to embrace the frosty majesty of the winter landscape…” **
Get out there tomorrow and Wiggle – holiday pace – corner of Foxcroft and Rothwood Dr. – 5:30 am…
** Clark W. Griswold, Christmas Vacation
18 of Santa’s helpers assembled in the gloom on Saturday to build Santa a ladder. This was a solid effort and thank goodness Santa’s ladder only had 11 rungs.
The Thang
Aproximately 3/4 mile jog to Jacob’s Pond (pond adjacent to hill where we often do Jacob’s Ladder).
Santa’s Ladder resembles the 12 Days of Christmas as one must step down each rung after adding another one.
Rung 1:
– 1 lap around the pond (~.20 mile)
Rung 2:
– Run up the hill, 2 Burpees
– 1 lap around the pond (~.20 mile)
Rung 3:
– 3 Flutter kicks at bottom of hill
– Run up the hill, 2 Burpees
– 1 lap around the pond (~.20 mile)
Rung 4:
– Run up the hill, 4 Bicycles
– 3 Flutter kicks at bottom of hill
– Run up the hill, 2 Burpees
– 1 lap around the pond (~.20 mile)
Rung 5:
– 5 Dolly at bottom of hill
– Run up the hill, 4 Bicycles
– 3 Flutter kicks at bottom of hill
– Run up the hill, 2 Burpees
– 1 lap around the pond (~.20 mile)
Rung 6:
– Run up the hill, 6 Burpees
– 5 Dolly at bottom of hill
– Run up the hill, 4 Bicycles
– 3 Flutter kicks at bottom of hill
– Run up the hill, 2 Burpees
– 1 lap around the pond (~.20 mile)
Rung 7:
– 7 seconds of rest at bottom of hill
– Run up the hill, 6 Burpees
– 5 Dolly at bottom of hill
– Run up the hill, 4 Bicycles
– 3 Flutter kicks at bottom of hill
– Run up the hill, 2 burpees
– 1 lap around the pond (~.20 mile)
Rung 8:
– Run up the hill, 8 Backscratchers
– 7 seconds of rest at bottom of hill
– Run up the hill, 6 Burpees
– 5 Dolly at bottom of hill
– Run up the hill, 4 Bicycles
– 3 Flutter kicks at bottom of hill
– Run up the hill, 2 burpees
– 1 lap around the pond (~.20 mile)
Rung 9:
– 9 LBCs at bottom of hill
– Run up the hill, 8 Backscratchers
– 7 seconds of rest at bottom of hill
– Run up the hill, 6 Burpees
– 5 Dolly at bottom of hill
– Run up the hill, 4 Bicycles
– 3 Flutter kicks at bottom of hill
– Run up the hill, 2 burpees
– 1 lap around the pond (~.20 mile) – with lunge walk in corners
Rung 10:
– Run up the hill, 10 Burpees
– 9 LBCs at bottom of hill
– Run up the hill, 8 Backscratchers
– 7 seconds of rest at bottom of hill
– Run up the hill, 6 Burpees
– 5 Dolly at bottom of hill
– Run up the hill, 4 Bicycles
– 3 Flutter kicks at bottom of hill
– Run up the hill, 2 burpees
– 1 lap around the pond (~.20 mile)
Here, I gave the pax a choice, we can eliminate Rung 12 and only build an 11 rung ladder but it will be with Jack Webbs or we can go along as planned. Pax chose Jack Webbs for Rung 11.
Rung 11:
– 11 Jack Webbs at bottom of hill
– Run up the hill, 10 Burpees
– 9 LBCs at bottom of hill
– Run up the hill, 8 Backscratchers
– 7 seconds of rest at bottom of hill
– Run up the hill, 6 Burpees
– 5 Dolly at bottom of hill
– Run up the hill, 4 Bicycles
– 3 Flutter kicks at bottom of hill
– Run up the hill, 2 burpees
– 1 lap around the pond (~.20 mile)
Partner Up
-Merkin run ~.75 mile back to launch point
– P1: 10 merkins
– P2 Run until P1 catches up, flapjack
Repeato until back at launch point
COT
Moleskin:
– Welcome to new FNG Sam (F3: On Hold). Picked a heck of a week for virgin post and a great efort all the way through. Tclaps to Crab Grass and Grass Stain for bringing him ou. #F3Growing
– This was a solid workout and included close to 3.5 miles of running (not counting trips up and down hill), 88 Burpees and 66 merkins (within Jack Webbs) and another 40 or so merkins in run back to launch point. Good call on finishing on Rung 11. By doing so, we avoided 24 more Burpess, another round of Jack Webbs (that was lanned for Rung 12) and Squats. #qwassmoked
– Not sure what my fascination with the 12 Days/Ladder theme is but it seems to be working out well for the pax.
– Close Merlot Spillage – Frehley’s Comet looked certain to spill merlot after a solid night of holiday festivities prior to Stonehenge #irishcarbomb. Like a true Gamecock, he kept things in check and made it through spill free.
Announcements:
– January 1 F3 Nation convergence at Freedom Park. This year we had over 150 pax, let’s try and hit 200 in 2014.
– January 4 Area 51 convergence at Joe David 5K. See weekly email for details.
Starting in January of 2014 Area 51 has committed 5 pax the first Sunday of every month to work with Christ Covenant Church and the Church on the Street (COTS) ministry. This organization works with various churches and groups around town to cook and serve breakfast every Sunday to Charlottes homeless. Our task, for now is to coordinate with Christ Covenant and have one of our teams meet down town under the bridge of Brookshire and N Tryon to help set up and serve food. If we receive strong interest then our role will grow.
As you prepare your 2014 resolutions we ask that you consider making this one of your top choices. A lot of us have expressed a desire to become more active in our community and this is a great opportunity to do so. It will also be a good experience to share with your 2.0s and F3 brethren. We all know how powerful we are as a group. If you have ever been to a CSAUP event then you have witnessed it. Let’s apply that motivation to help others and strengthen our community.
If you fill called to do this then step up. Challenge your 3rd F and 1rst F groups to serve together.
Here is how it will work. You can sign up via the Sign up Genius link below. Be sure to include your name, F3 name and email. There will be a QIC for each Sunday and he will be responsible for coordinating the team on their given day. There is a Christ Covenant rep who you will be put in touch with as well so you can coordinate.
Here is an example of how we did it recently:
0545- all Pax meet at Piper Glen Starbuck and carpool down (parking is limited)
0615- meet with Christ Covenant rep and start setting up
0630- Start Serving
0730- Clean up and depart
Sign up here:
http://www.signupgenius.com/go/9040B44A5AB23A57-church
Below is a link with more information. Please don’t sign up directly with Christ Covenant if you want to do it with an F3 group. I have already blocked off our days on the Christ Covenants site.
Let me know if you need more details
http://christcovenant.org/e-courier/documents/Church%20on%20the%20Street%20Charlotte.pdf
I am looking forward to growing our presence in our community and serving with you in 2014
-Radar
Well, after too many laps around the lake last week, I proclaimed that Foxhole would involve “no running”! Instead, 7 brave soles and myself (Frehley’s Comet) were to endure a full body experience with the Kettle Bells that would surely leave some in pain for a few days. That was the goal anyway.
Warmups: (Mosey from parking lot to circle up on soccer field)
SSH X 25, Squats x 25, Mountain Climbers X 15, Merkins x 20 (40 total), Hitler walks x 10 (each leg)
Stayed in circle for yet another version of 12 days of Christmas (12 exercises with Kettle Bells, 12 reps (some in cadence), and burpees/man-makers in between each exercise):
2 hand swing + 12 burpees; LBC’s in cadence w/KB press + 11 burpees, Upright Row + 10 burpees, Dolly in cadence W/KB press + 9 burpees, Bent Over Rows each arm + 8 burpees, Squat+Curl+1-Arm Press + 7 burpees, Romainian Dead Lift + 6 burpees, Flutter in cadence w/KB press + 5 man-makers, Lunges w/KB twist + 4 man-makers, LBC’s x 24 w/KB press + 3 man-makers. For last 2 sets, we jogged to playground area: Pull-ups + 2 man-makers; Finished with People’s Chair w/KB for final exercise (but I used executive priviledge and turned last set into 4 sets). 1 minute People’s Chair with diffeent exercises with Kettle Bell / 30 second breaks (Sack Draggers, 15 overhead presses, 15 Upright Rows, 10 Curls each Arm).
2 sets of Mary with Kettle Bells (12 Mason Twists in cadence, 15 Freddie Mercuries) and 1 set without kettle Bells (12 Heels to Heaven + Dolly).
2 sets of Pass the KB / Tunnel of Love (Lined up all 8 KB’s and passed back and forth 4 times).
Finished; 2 dozen Merkins.
Fun was had by all…
17 PAX continued my repurposing of church campuses, we hit Carmel Presbyterian. Lots of good areas to play. Not much on the creativity side of things, but this was a good old fashion high-heart-rate downpainment. Keep them moving.
The Thang:
Mosey to CPC
Warmups x20:
Bear Crawl up the ramp to pain station
Painstation (20reps+1lap)
NMLB Planks
11s: Box Jumps & Jump Lunges
Active Recovery: People’s Chair
Mosey to playground: 10 pullups, 20 merkins, 30 squats
Mary: LBCx20; Dolleyx21; RussianTwistx16
Indian…Native American…Original Americans…Run-from-back-of-line Run home.
MOLESKIN:
Under a Clear Sky and a Full Moon Monday High 20 degrees start of the week, 7 brave men came to get their dose of pain and who knows maybe shave some pounds off since we are yet to get through half time the holidays feasts.
The Thang:
Warmup:
A lap around the parking lot
15 Side Straddle Hop
15 Imperial Walker
10 Merkins
10 Mountain Climbers
Mosey to the Baseball field
Two Series:
1.- Series
5 Burpees
10 Sub prime pullups
15 Dips
Plank
2.- Series
10 Merkins
20 Dips
30 Low Squads
Plank-o-rama
Mosey to the track and Field
Circle up for Jack Webb’s (Ladder up to 10, 1 Merkin, 4 arm raises,….)
Indian run lap around the track
Backward run to the bleachers and sprint on the way back
Karaoke back and forth to the bleachers
Backward run back and forth to the bleachers (and YHC must have not explain well, because most of the pax thought they had to sprint on their way back)
Circle Up for Marys with a Twist:
Whomever pick the exercise have to run a lap around the track while the others do the exercise (we switched afterward for a run just to the bleachers)
1 J-Los
2 LBCs
3 Squads
4 Superman
5 Flutter
6 Rozalita
7 I am getting to old….. don’t remember…..
Another Indian run lap around the track and continue all the way to the Wall for some people’s chair lead by Udder (thanks Man!).
People’s chair with a 20 Count from Robin hood, and then YHC interrupt Udder to ask for lowering at least for more inches, so legs end up parallel to the ground, and another 10 count…..
Boy that burn……
Udder continue with another round of peoples chair with 15 arm presses count by YHC. Another People’s chair with a 10 count by Relo
Run back to the parking lot for a last round of Marys
10 Rozalita
Protractor with Arms and legs
20 Russian twist.
DONE…..
Moleskin:
While YHC run his lap around the track everyone else had to do the J-LOs, and the crowd loved so much that counted 100 of them….. I guess next time we should try to get 200 hundred ;)…….. just kidding
Udder great job with the Arms and Leg protractor. That was pretty cool.
Robin Hood has great information about some Family camps for next year. He will follow with an email with the details, since I can’t remember… Sorry Folks…….
Thanks for letting me Q again. Hope everyone got your 45minutes of morning pain…..
Happy Holidays.
12 men (including 1 FNG) entered TheMatrix today and found themselves dealt 2 pair – not a bad poker hand – unless it’s Jacks and Legs…
The Thang
Jog around the field to the back lot for
COP – Jacks part 1
SSH x20 in cadence
Seal Jacks x20 in cadence
Stride Jacks x20 in cadence
Plank Jacks x15 in cadence
Merkin Jacks x10 in cadence
Indian Run around the school to the stumps
Legs part 1 – Pair up for some leg work
Partner 1 does step up on Left leg only
Partner 2 runs to far telephone pole and back
Repeat 2x
Partner 1 does step up on Right leg only on the stumps
Partner 2 runs to far telephone pole and back on the stumps
Repeat 2x
Jacks part 2 – Mosey to field for Jack Squats
Single count jump squats and 4x regular squats from 1 to 10
Mosey to back lot for some Mary
LBC x20 in cadence
Dolly x20 in cadence
Freddy Mercury x20 in cadence
L side LBC x10 in cadence
R side LBC x10 in cadence
Legs part 2 – Lot work
Lung walk across lot – 10 merkins – jog back
Shuffle right across lot – 10 merkins – jog back
Shuffle left across lot – 10 merkins – jog back
Backwards run across lot – 10 merkins – jog back
Jog back to cars AYOP
Moleskin
1) Welcome FNG Stumphugger. When he joined us before the workout, he told us he learned about F3 from his doctor. YHC thinks there could be a revenue opportunity for F3F in this. The only way he wasn’t getting a health care nickname was is something happened during the workout. Read on for details…
2) The disclaimer was in full effect today. “all F3 workouts…are undertaken upon uneven ground…” O’Tannenbaum found an unknown curb behind the school today, stumbled and executed a perfect roll to the ground and bounced right back up.
3) Disclaimer part 2 “all F3 workouts…are undertaken…during periods of limited visibility” During step ups, our FNG lost sight of the stump during a step up and quickly finding himself chest down on the stump giving it a big old hug, hence the name Stumphugger. Welcome and looking forward to having you back out
4) We missed Zip out there today with the counting, but Liquor Cycle took up the mantle and was belting out the counts while rucking his way through 228 squats during the Jack Squat
5) Always a privilege to lead out there, thanks.
The SF was planted then uprooted as 11 pax including 1 FNG carried Old Glory 1 mile west to join the Day Zero pax for Semi-Gloss’ 1st Q.
After 4 of the pax including YHC did 30 minutes of iron and rope pre-work, TR convinced YHC to take The Rock show to Day Zero. And it was a good call.
The Thang:
See Day Zero backblast for most of what the pax did. But other than the 2 mile round trip run in between the 2 sites, we did some plank work and some Mary along the shovel flag parade route. One particulary unsavory exercise that was a first for YHC was the downhill Freddie Mercury. It will return to a workout near you, and you won’t like it.
Kudos to Semi-Gloss for a strong tabata regimen incorporating rocks before handing off to Bananas for some 11’s and some partner bear crawls, sprints and other sundry painful work.
When The Rock pax got back to home base, we had some time for some more Mary including protractor, plankorama and CCVs, of course.
The Moleskine:
Tiger Rag was his usual vociferous self, Q-jacking the pre-work even though he was 10 minutes late. Welcome to GoodRide who was EH’d by Spandex and some Metro brethren AP and Booty. Good to have you out with us brother. Look forward to seeing you again soon.
Favorite moment of the morning was probably when Tadpole was carrying Old Glory, and remarked as we were returning to The Rock campus: “I love that sound!” He was referring to the flapping of the Stars & Bars in the wind. Aye! That young man is wise beyond his teenage years.
Appreciate the hospitality of the Day Zero pax despite the fact we weren’t invited. It was also great to see Strawberry and Dickies back out – Kotters to both of you.
2 years in F3 for YHC. Thankful. Humbled. Two of my favorite aspects of an F3 workout: (1) seeing an FNG who you know will become a fixture among the pax and (2) seeing a 1st time Q step up and ably accept and handle a mantle of leadership.
Announcement:
Mostly the usual stuff you’ll read about in the weekly email and Twitterverse, but do want to remind all of the Joe Davis Memorial 5k on January 4, 2013. Convergence with The Fort pax, coffeteria, and then the 5k for a worthy cause and to lock shields with our brother Rock Thrill.
(Backblast write-up by Gummy. Delayed posting by High Tide.)
Mosey to the baseball field
Baseball suicides to 1B, 2B, 3B, Home
Mosey to the playground
She Hate Me #1 (modeled after the upcoming Murph Saturday):
Grab some wall at the school