Imagine walking for 3 miles carrying a sofa, couch or TV…that was basically the weight our beasts carried today at SPEARHEAD
The Thang:
3 Mile loop around Carmel Middle. 5 Men…One who just had 7 hours of tattoo work done the day before (Liquor Cycle) who came out to Ruck but couldnt put the ruck on.
04:45 Launch
06:15 Return
3 Miles covered
COT
Moleskin:
Not much to say here other than Rucking with that much weight over a long distance works so many different muscles in the body. Embrace the suck and just keep moving!
T-Claps to Liquor Cycle for coming out despite not being able to wear the Ruck…most normal people would have used that as an excuse to Fart Sack- Not you brother, you are truly insane and can’t wait for your routine tomorrow.
Strong work by the others as well! Welcome back Schedule C and Chicken Wing. Good to have you back. Angler, not much to say here other than we stand in awe of your strength and determination.
Sound off if you want to comment.
As always, it is an honor Rucking with such fine individuals!
Respectfully,
The Hoff
16 waterproof men arrived at Olde Providence Middle School to complete a Hydra partner post-Thanksgiving calorie burning beatdown before the sun rose.
Mosey to Soccer Field
PRE-COP Ball of Man
COP
SSH x 31
ARM CIRCLES x 10 each way
Slow Good Mornings x 20
Merkin x 20
IWs x 31
Slow Squat x 21 with a 30-sec hold for one rep
THE THANG
PARTNER-UP
P1 Runs to Concessions
P2 Runs to Small Track
FLAPJACK
Partners meet at Soccer Field, initially, then at each crossing for 20 Burpees Combined
ABOVE CIRCUITS REPEATO x3
Plank while waiting to group up.
Jack Webb Pyramid to 5&20
MARY
THE MOLESKINE
This morning started near 60 degrees with a warm cloud covering over the pax heads. It wasn’t long until a light mist became heavier and nicely cooled the thick air. Perfect posting weather. YHC noticed that there wasn’t any mumblechatter which was confirmed by High Tide mid-way through the stations. Mall Cop later commented “unsavory” which was basically the only talk that was heard other than partners calling out burpee counts and the Q calling out “modify if needed”. Either the pax really didn’t get much out of this morning or was quite in the zone, ignoring any pleas, originating between ones ears, to throttle it back. YHC saw none of that and was quite impressed with the focus of all men in today’s gloom.
Great effort by all this morning!! The Q would like to thank all for allowing him to lead. Hoping to see all this Saturday with your M’s too…
ANNOUNCEMENTS
F3 Christmas party THIS SATURDAY AT 7pm at The Lindner’s (Tiger Rag).
-Tents and folding chairs are needed. Please contact Cottonmouth if able to contribute either at @CottonMouthF3 or ehannon@me.com.
-RSVP and check evite details.
Aye!
20 gentlemen gathered at The Maul on a misty, almost muggy December morning.
Met beside the movie theatre and jogged to center parking lot at Stonecrest – circled up for war ups.
Warm ups:
Remained in circle and counted off in two groups of 1&2’s. 1’s ran to fountain wall about 200 yards for 3 exercises all with 15 reps: jump ups, dips, sitting knee ups (abs); the 2,s remained in circle and performed 3 exercises: merkins x 30, LBC’s x 50, lunges x 20 (10 each leg). 1′ s returned to circle and the 2’s ran to knee wall as the groups traded exercises:
Repeated the above for Round 2:
Knee Wall (15 reps): incline merkins x 15, dips x 15, 1-legged squats x 10 ea leg, sitting knee ups x 15.
Circle: merkins x 30, jump ups x 25 (both knees touch hands extended at waist level), dolly x 25 in cadence.
After completing around 2, all gathered in the circle in parking lot for a variety of merkins:
5 merkin exercises @ 10 reps each: wide, regular, narrow, diamonds, Carolina dry docks
All jogged to rear of the mall and performed various exercises between each of the speed bumps extending the length of the building (about 300 yards):Bear crawls, backward run, karaoke, sprints.
Circled up at end of building for Mary with a Merkin Ladder (reps of 2,4,6,8,10,8,6,4,2 between each set of abs all in cadence of 15 to 20: LBCs, dolly, flutter, heels to heaven with dolly, protractor, side knee ups on left and right, bicycle, mason twists
Indian run back to start in 2 lines with a sprint at finish of about 100 yards.
Finished with 1 burpee because we hadn’t done any!!!
Moleskin:
Large winter gathering at The Maul on Wednesday. Apparently the cold weather does keep a few away, but with the spring like temps, all Pax felt safe to crawl out of the sack and put in some work.
Frehley’s is known for his love of merkins and today he delivered his usual chest beating.
I couldn’t help but notice the 20 somethings that seem to be taking over in South Charlotte. These spring chickens were flying around The Maul today seemingly unfazed by any workout thrown their way. (Indian Hill, Crabgrass, Grass Stain, Mighty Mite) It’s good to see and it pushes us old folks to work harder.
It should also be noted that Frehley’s has taken months of grief for his lack of interest in posting backblasts on the site or even knowing how to. He does now have a site log in, but isn’t quite ready to actually post with it yet. Baby steps.
Has anyone seen Chipotle? Perhaps a rename to Fartsack?
Ok running enthusiasts. It’s time again for some hill intervals. Here’s the plan:
1) 5:15 am leave from greenway parking lot (corner of Rea Rd. and Bevington Place)
2) Run 1 mile to base of hill
3) Run fast up hill approximately 8 times in 10 minutes with a recovery jog down each time
4) Continue 1 mile to S. Charlotte Middle – Optional COP
5) Run back 1 mile to hill and repeat 8 hill accents (hard) and decents (recovery)
6) Run 1 mile back to parking lot for COT
The numbers were up this morning as the warm, humid weather made another stop in Charlotte this week. Radar brought back a crowd favorite from many weeks ago… time limits and penalty exercises.
COP
* 25x SSH
* 20x Butt kicks
* 20x Mtn climbers
Hill work – goal time 6 minutes
* 11s with merkin jacks at the top and knee tucks at the bottom
Goal not achieved – 30 burpee penalty
Indian run to Rea road and 51 – goal time 4 minutes
Goal achieved!
Mosey to the field..do a few merkins and mountain climbers to get the heart rate back up before…
Sprint across the field to street light – goal time 30 seconds
Goal achieved!
North face – goal time 4 minutes
* 20 deep squats at the bottom and 20 calf raises at the top
* 3 rotations
Goal achieved!
Indian run to other entrance 4 in 2 mins
Entrance 4 Hill – Partner up
Round 1 – goal time 1 min
* P1 run down the hill and back
* P2 does Burpees
Goal achieved!
Round 2 – goal time 2 min
* Same exercise but 2 rotations
Goal not achieved – Penalty 20 Mission Impossible Peter Parker’s
Jail break back to shovel flag
Circle up for up tempo Mary – 1 partner run ~50yds to light post and back while other partner does exercise, then flapjack until total count reached, continue through all 3 exercises
* 100x LBC
* 100x flutter
* 100x dolly
COT – Purple Haze took us out.
Moleskin:
A quality lead by Radar this morning! This routine brought about some unpleasant memories from its introduction just a couple months ago. However, this group of 20 men was up for the challenge as we only missed our time goal on 2 of the exercises! Great work guys. Clearly this workout is a keeper as the O2 deprivation was high. We were constantly on the move, and there wasn’t alot of chatter this morning. Radar thanks for leading us!
I don’t have much material for the backblast so I’m taking a suggestion and repeating some of the moleskin from the first episode of this workout….
“So the morning started with me reading a late night text from Dora saying I may not make it. Something hurts…. blah blah blah. Keep in mind he has been telling me daily since Monday he would be there Wend. Must still be hiding under the covers with Go Ruck PTSD. Get back in the fight Dora- as we heard a thousand times Friday/Saturday.” … No Dora this morning either.
“Becky, posted 3 months ago for the first time and never showed his face again until today. (5 minutes late) Welcome back brother.” … No Becky this morning. Has anyone seen Becky?
“Bulldog mentioned that Bananas was puking after the first Indian Sprint. I asked Bananas about it and he said Bulldog was just jealous of him and trying to make him look weak. Lovers quarrels are fun to watch.” … I don’t believe there was any spillage this morning, but Hacksaw was looking a little green toward the end there. Get well soon brother!
Announcements:
Christmas Party on Saturday – try to carpool or park at Carmel Baptist, don’t forget to bring a dish, cash for raffle, and a bag of non-perishable food.
Did you know that if you add the dots on a standard die, you get twenty one? That’s also how many pax we had today. Slow dots pair up with fast dots, grab a coupon, and mosey to goal line.
PARTNER WORK
Mosey back to start for COT.
MOLESKIN
This was the kind of workout that leaves the Q bereft of backblast material: it was dark, the pax were spread out and the constant motion left little room for #mumblechatter. Sound off in the comments to tell of your heroic feats.
I did manage to hear Haggis and Bulldog going at it like an old married couple on the flutter presses. It will be 50 years together for those two this May. Congrats.
The light was sketchy, and I was afraid to look right at it, but it appeared that The World’s Toughest Pediatrician (except when canoeing alone) has a Hulk Hogan mustache. Strong stuff.
Four men’s men posted for extra KB work at 0500. Follow @chrisbehrmann (Busch) to stay up to date on the the travelling KB Menagerie (The next installment is Friday before Kevlar). If you already follow Busch, check your tweets more than once a week.
Thanks to Radar for allowing us the use of the sandbags. Show your appreciation by donating a roll of duct tape the next time you see him. Those bags take a beating and tape ain’t cheap.
ANNOUNCEMENT
Only one: The A51 Christmas Party is Saturday night. Not Friday night, as the email erroneously indicated There will be no one there Friday night but my dogs. Bring a bag of canned food, an item to share, and some cash money for the raffle. Unbelievable door prizes await.
Carpool. Park on the street. If it gets too crowded park in the Carmel Baptist parking lot right off Reverdy and walk it in. It’s only a couple hundred yards. For a $5 fee, I can have my kids valet park for you.
3 pax gathered at Carmel Middle ready for some SPEARHEAD extra credit, and we almost decided to ruck for the whole hour (even got the logs out of the woods) until Checkpoint and Crabcakes hustled in 3 minutes after the whistle. YHC gave the pax the option to go ahead and ruck, or get down with the planned workout.
The Hoff asked the pax:
“How hard do you want to work?”
Crabcakes answered:
“As hard as it takes.”
And so commenced the Devil’s Quarter…
#dowork
Drop the logs, toss the rucks, and hop the fence…
1 mile run around the track (no ruck).
Rucks on for 100 yard bear crawl.
Repeato
1/4 mile run around the track (no ruck).
Rucks held to chest for 100 yard sprint.
Repeato
Repeato
Repeato
1/4 mile run around the track (no ruck).
Rucks on for 100 yard lunge walk.
Repeato
1 mile run around the track (no ruck).
COT
(Total distance: nearly 3 miles.)
AAR/NMM
All came with bricks. Some came with 10. Kudos to all for showing up, especially Liquor Cycle who was under the weather…perfect excuse to fartsack not taken.
We were supposed to do 400 yards of bear crawls. 10 bricks changed that real fast and YHC audibled that in the bud after 200.
Checkpoint is so fast it’s ridiculous. During the 100 yard front ruck carry sprints he flew down the field easily 50 yards ahead of the pack when he finished. In an attempt to slow him down YHC had him trade rucks with The Hoff, who regularly stuffs his ruck with 10 bricks, 2 weight plates, a full bladder, 2 small goats, a foot-long buffalo chicken sandwich from Subway (eat fresh), and a 1978 Camaro. Liquor Cycle threw out a taunt at Checkpoint about him not being able to handle the weight, then we watched as he tore off down the field with the heaviest ruck out there and still finished 50 yards ahead of the rest of us. Speechless.
Running a mile after a 200 yard lunge walk…you might as well have been skating on jello at that point. #legfail Crabcakes finished it strong.
The Hoff ganked up his knee but hung in there, stubborn as an espresso-drinking mule, refusing to leave his team, and modifying the lunge walk to a bear crawl instead…so that was 400 yards of bear crawl for The Hoff after all. Don’t know how you did that, brother.
ALCON
Thursday extra credit distance rucks have returned! Beginning this Thursday, launching at 0445 from Carmel Middle, The Hoff on Q. The long distance rucks are the best 2nd F you can get during a workout. Come out and join us, even if you don’t have a ruck.
19 of the south Charlotte strong pax joined up to sling the KB iron around.
The Thang:
SSH x 20
Slow Squat x 15
IW x 20
Merkins x 15
Jack Bell:
Round 1: 1 x Snatch and press- alt arms; 4x 2-hand swing, climb the ladder to 5 and 20 reps
Round 2: 1 x Goblet squat; 4x Good mornings; climb the ladder to 5 and 20 reps
Round 3: 1 x Renegade row; 4x plyo merkin on kb- alt arms; climb the ladder to 5 and 20 reps
Mosey to lower lot
Count off by 4’s and time for circuit stations
Station 1: Overhead pull press x 20
Station 2: 2 Hand swing overhead until pax from st. 1 show up then move to st 2
Station3: Sumo squat to press until pax from st 2 show up then move to st 3
Station 4: KB pirate ship swing until pax from st 3 show up then move to st 1.
Rotate through only one time: took too long; audible
Head back up to flag pole; circle up for mary jack bell?
1 x Louganis 4x bicycle wiht kb press up to 6 and 24 reps
KB Dolly x 20
Flutter kick x 20
KB twist x 20
Moleskin:
The Thang always looks good on the Weinke and in YHC’s mind but doesn’t always translate on game day. Will need to rethink the tag team circuits.
Jack Webb with the KB= Jack Bell? Hey, you can try anything with the 1 x A; 4 x B and it should hurt. Good mornings included in this. The pax will feels those hammies tomorrow.
BLC has a heavy bell, not sure how much it weighs due to that silly metric system. Just know it’s heavy.
Witnessed Horsehead wrestling that 40lb KB on the mosey back to the flagpole. YHC thinks he liked it. #gettingstronger
Great group out there today that put up with my creativity even though it may have failed. TR would not have been so kind. #Qnazi
Annoucements: Christmas Party at TR’s haus this Sat. Park some where, Ruck in with your appetizer and fireman carry your M.
A mathematical start to the day at Bagpipe!
The thang:
Mosey to warm up. 10 SSH. 11 mountain climbers. 12 merkins. 13 imperial walkers.
Mosey to lake wall. 14 merkins. 15 dips. 16 jump ups.
1 lap of lake. 17 merkins. 18 dips. 19 jump ups.
Run to northern shore. 20 merkins. 21 supine pullups. 22 flutter.
Repeato: 23 merkins. 24 supine pullups. 25 dolly.
Repeato: 26 merkins. 27 supine pullups. 28 heels to heavens.
Mosey to 2nd lake. 29 merkins. Lap of lake. 30 merkins. 31 mason twist. Lap of lake. 32 mason twist.
Mosey back to parking lot. Hit it hard for 33 burpees.
Finish!
Moleskin:
– When Puppy Love was asked “How is your day going so far?” his response was “F*&^%#@g Haggis!”
– Chipotle on Q for next week.
– Everyone enjoyed the 33 burpees at the end.
8 Men of South Charlotte shook the cobwebs to face the 5:15am running intensive workout known as Fast Twitch.
The Thang
Warm up loop around Parking Lot with High Knees, Butt Kickers and Shuffles thrown in to adequately warm up the legs. SUV pulled in during the warm up so we circled up to await the straggler, more on that later.
COP – All exercises performed in Cadence
Run Hard from Parking Lot to Davie Park (approx .5 mile) – Plank it up in the parking lot to regroup
Full Body Circuit Work – perform set number of reps of given exercise with a Hard Run down to the Entry Gate and Back around Parking Lot following each exercise
Exercises Performed – 10 Pull ups – Run – 20 Merkins – Run – 30 Squats – Run- 40 LBC’s – Run
So much fun the first time – lets do it Again (Repeato Por Favor) – Same Exercises/Same number of Reps
Grab Some Wall once you complete two cycles of the circuit and get comfortable. After a few minutes of Wall Sit – audible for Reverse Plankarama
Hard Run Back to South Charlotte Middle (Approx .5 mile) – Plankarama at the parking lot entrance
Line it up for AYG Sprints End to End of Parking Lot with Little baby Jog to recover between Sprints
Circle up for 5 Minutes of Mary – Dolly x 25 – Oblique Crunch Left x 20 – Oblique Crunch Right x 20 – Flutter x 30 – THATS ALL FOLKS
Moleskin
A picture perfect morning for a Fast Twitch workout. Many of the Pax were shedding layers when they realized it was nearly 50 degrees at the start. The initial plan was to leave campus for the COP, however, a Tahoe pulled in at 5:17 so we decided to continue the warm up in the parking lot to allow our late arrival to join us. We completed the COP and the person was still in the car – another vehicle pulled in and abruplty exited the parking lot which again raised a few eyebrows. Maybe the pax detered an early morning rendevous, or perhaps upon seeing the group that assembled the tardy onlooker decided it best to sit this one out – either way we were glad to see all of our cars still in the parking lot when we returned.
YHC was looking to inflct a full body beatdown today so a series of exercises with hard runs in between were the order of the day. Frasier and Chelms led the way in the cuircut and all of the pax were pushing themselves to go faster – excellent work by all of the men this morning. Hope everyone was sweating as much as I was – its always nice to break a good sweat in December. Great pace on both trips to and from the Park – we definitely covered some ground out there in short order. Thank you Chelms (AKA Tater Tot) for sending us off in the ball of man.
Announcements – Please visit the Website for the many F3 things going on in and around Charlotte and see the Weekly email for additional area51 information. Great work being done by the men of F3.
Holiday Party at TR’s on 12/7 – See Evite for Info and sign up sheet. Bring a bag of Can Goods and Carpool if you can.