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.
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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.
A huge crowd of 18een Chiefs report @ the Maul for their regular dose of pain. I will update the post as soon as the missing Chief reply with his name, I appreciate it to keep the story straight ;>)….
The Thang:
Warmup
30 Side straddle hops
30 Imperial Walker
Mosey to the back wall of the Movie theater
First Indian run Style Balls to the Wall, and the first person runs all the way to the back, every Chief walk on their hands to the front of the line until everyone gets back to their original position.
The twist YHC recomended for the overachievers to do push ups standing on balls to the wall, the Crowds decided better, once each Chief got to the back of the line, they did merkins as the line would come back full circle (The drill looked better in paper)…..
COP:
Mosey to the hill of the parking lot next to the movie theater for some Jack Webb (Ladder up to 10 count, 1 Merkin, 4 Arm raises…..)
Mosey to Murderhorn,
One Serie at the top:
5 Burpees
10 Dips
15 Quads
Indian Run style Lounge walk to the bottom of Murderhorn, and the one coming to the front will run backward.
Again it looked better in paper, by the last light pole before the bottom we switched to regular indian run
2nd Series at the bottom
10 Merkins
20 LBCs (Chipotle call for a nice relaxing exercise)
30 Burpees (to compensate for Chipi’s request). At the end everyone was looking for YHC to complete his 30 (not bad YHC completed 15 while all the overachievers of course completed 30s)
Regular Indian run to the top.
Mosey to the Parking lot next to the Movie theater for some Mary’s
Circle up and Mary’s with a Twist, the one who call for the exercise and the one next to him will run a lap around the parking lot while everyone else will do the exercise (indian run style)….
Plenty of mumble chatter regarding the exercises that were left hanging while the one calling it were taking a cup of tea and hanging around the parking lot before running it to get to the circle…..
8 brave members of the a51 tribe joined together for a celebration of the season. Lured in by strategic preblast and tweets assuring little to no running. YHC brought them all a lil gift in the form of bricks. Time to work building a foundation with bricks, sweat and some frozen fingers.
12 brikees to start (brick burpees) / Plank while we all finish
mosey bout 200 yards to smooth lot
COP (in cadence w/bricks)
SSH x 12
IW x 12
Seal Jacks x 12
Slow Squat x 12
Arm Circles Front/Back x 12
Perkins x 12
12 Days of Christmas Ladder (backwards to build the foundation right – mostly in cadence – w/bricks)
12 Push Presses
11 Mtn Climbers
10 Seconds Plank
9 Flutters
8 Seconds 180 degrees (protractor – 6inches arms and legs holding bricks)
7 Rosalitas
6 Seconds 45 degrees
5 Man Maker Merkins
4 Seconds Mission Impossible
3 Mission Impossible Spider Mans (thanks for the moves Haze. Love this one)
2 Exploding Merkins
1 Jump Squat
mosey back to start for mary
Mary (in cadence w/bricks)
Russian Twist x 12
LBC x 12
Freddie Mercury’s x 12
Dollies x 12
Groiners x 12
Dive Bombers x 12
1 more round of brikees – 12 brikees OYO (plank while we finish – 2 10 counts to end it all)
MOLESKIN:
This looked good on paper, but as we began quickly became harder to do as O2 deprivation set in. YHC thought we would blast through this, but surprisingly, it took just the right amount of time. 144 push presses achieved. (smoked shoulders) Max ab work like we were in an 80’s sweating to the oldies. “hold it” might not be in my vocab for a while. (core-tastic) Promise of full body pain attained.
The pax began to feel a bit unsafe as more than a few “civilians” started rolling in and parking dangerously close to us. I assume that only our grunts and moans kept them at bay while we finished.
Thanks to Baracus for giving me the opportunity to lead Anvil. Had a blast. The lamented weinke was an auto correct on the twitters. Meant to say “Laminated”. So goes the interneting. Strong showing from Good Ride with his second post and taking up the bricks like a seasoned mason. Everyone rocked it as YHC’s creativity got the best of him yet again.
Awesome Sendoff from Young Love.
Announcements
– Joe Davis 5K – 1/4/14
– Baracus mentioned upcoming info on training for BRR – Keep an eye out
YHC forgot to mention but will take a min now.
– Cornhole Tournament Fundraiser for El Salvador Mission Trip – 1/11/14 Steele Creek Presbyterian Church 12-5pm – Fun and Fellowship as we work to raise money for our annual Mission to El Salvador in conjunction with Habitat 4 Humanity. YHC, my M and Father-in-law are going this year and would love to host some F3 teams. More details to come. HC with this form link if you would like. http://goo.gl/bVjXRi
– Smells like there is a SkunkVergence happening sometime too (post christmas)
– Movie night 1/10/14 and Murph convergence 1/11/14?? (correct me if i’m wrong)
26 men went to work this morning at Death Valley. 6 showed up early for some extra credit KB work
The Thang-
Mosey over to the front of the school
SSH
High Knees
Butt Kicks
Partner up. Mosey back over to the side parking lot and get online with the basketball goal.
There are 4 hoops about 20 yards apart.
#1
150 team deep squats- (Hands flat on the ground when down)
P1- Starts deeps sqauts
P2- Does Suicides using all 4 hoops.
Flap Jack until reps complete
#2
300 team calve raises
P1-Starts Calve Raises
P2- Does Suicides using all 4 hoops.
Flap Jack until reps complete
#3
200 Team Sister Mary Catherines
P1-Start SMCs
P2- Does Suicides using all 4 hoops.
Flap Jack until reps complete
#4
200 Carolina Dry Docks
P1-Start CD
P2- Does Bear Crawl Suicides using 3 hoops.
Flap Jack until reps complete
#5
300 Jack Webb Shoulder Raises
P1-Start CD
P2- Does Bear Crawl Suicides using 3 hoops.
Flap Jack until reps complete
#6
150 Jump Sqauts
P1-Start Jump Sqauts
P2- Does Suicides using all 4 hoops.
Flap Jack until reps complete
#7
100 Merkins
P1-Starts Merkins
P2 – Does Plank walk suicides using 3 hoops
Flap Jack until reps complete
#8
2 lines for relay race
Race to the 4th hoop and back.
Losing team does 30 burpees
Moleskin-
Good turnout today. Bulldog really put in a lot of effort to pull PAX over to the Charge. He mentioned it at COT yesterday. He mentioned it in the closing prayer. He wrote a pre blast. (Who writes a pre blast for a normal weekly workout?) He tweeted endlessly last night. He failed. The DV faithful showed as expected.
Props to the KBers who showed up early. YHC had to separate Busch and Bananas early as they were getting a little too chatty during the warm up. Punishment for this behavior was Busch partnering with me. They still seemed to get next to each other and giggle often. Holiday Romance… when Bulldog is away the mice will play..
Lot of grumbling about the amount of reps. Except for DK who seems to especially like bear crawl suicides.
There were some smokers on the sprint relays. Pretty evenly matched until Ice Hole pulled up with a blown hammy. Hope you recover soon and it isn’t anything serious. The other team had a few early jumps so YHC declared us all loser and we all did the burpees. Side Note: Geraldo did not crash and tumble on the pavement like he did months ago when doing sprint relays. “Big Boy Fall Hard”
Thanks for letting me lead and proving to Bulldog that even after a massive marketing blitz the DV faithful are not swayed.
Announcements
Sign up now for the Joe Davis race.
Sign up now to volunteer for COTS
Mall Cop is looking for some balls for his upcoming work out.