13 men felt dizzy after this workout…
Mosey to parking lot for warm up: 30 Side Straddle Hops, 20 Imperial Walker, 20 merkins – plank – 10 more merkins.
Mosey to pull up bar area (the dungeon): 20 supine pull ups, 10 full pull ups, 10 burpees, 1 lap around loch ness. Repeat.
Mosey to picnic tables: 5 durkins, 10 dips, 5 durkins, 10 dips, 5 durkins, 10 dips, 5 durkins, 10 dips, 5 durkins, 10 dips.
Line up for merkin/mary/sprint ladder: 2 merkins, 25 flutter, sprint to other end of grass area. 4 merkins, 25 heels to heavens, sprint. 6 merkins, 25 dolly, sprint. 8 merkins, 25 left side raises, sprint. 10 merkins, 25 right side raises, sprint. Plank for a while, then 10 fast merkins.
Mosey to starting line and get ready for a one mile time trial around the lake. 3.3 laps in anti-clockwise direction.
Mosey back to parking lot – done!
Moleskin:
– Good core work today by all.
– Honey Bee had requested that we run in an anti-clockwise direction (some would say counter clockwise) so that we could avoid the steep downhill around the lake. It seemed to work for him as he destroyed the field today, leading by a long way.
– Haggis was chided for his use of correct English and in a fit of pique he forced the pax had to run on the left and pass on the right. Strangely, the 1 mile run seemed a lot more fun and a much more decent affair when performed this way.
– No Bagpipe next week. Converge at Skunkworks with the rest of area 51.
Get ready to bring it for a full body blast tomorrow at Anvil. Limited to no running for all you sad clowns at home with bum knees, ankles and other parts.
The shovel flag was not planted as Harley was gone, so we’ll say the VSF was planted and then 24 of Area 51’s finest would-be mumblechatterers got after a Combine-like approach to Skunkworks.
The Thang:
COP:
Mosey to field w/KB
SJs x 20, SSHs x 25, H-R Merkins x 13, Goblet Squats x 13
PARTNER WORK
ASCENDING LADDER SUICIDES
Start with exercise, then AYG lap after each, so we did 10 total laps after the following:
MoM: Mason Twists w/KB x 13, CCVs – 13R/13L
Hand-off to Tiger Rag for the last few minutes for the following:
Moleskine:
Skunkworks started off in somewhat predictable fashion other than the SJs – which got the “tough guys” mumblechattering something to the effect that the exercise wasn’t manly enough….as if the pax looks manly doing any of these exercises in the gloom. Didn’t hear any of the aforementioned tough guys mumblechattering once we started the 13 AYG laps in between the metalwork.
All Merkins and Burpees were hand-release variety, so to eliminate the poor form, head-bobbin’ merkins, spartan burpees, etc, etc. #crowdpleasers
Safe to say the pax would have welcomed more than the one 10-count that Young Love called out.
A few other comments:
* Great to see the return of Brown’s Mushmouth lid, rivaled only by Semi-Gloss’ yellow Garlock lid and Udder’s workout beret.
* A few of the smokeboot-wearing pax lamented the tight track not allowing for passing. Agreed. #shorttrack #rubbinsracin
* Site Q Harley will undoubtedly be disappointed that YHC’s regimen did not elicit any merlot spillage. #qfailure
* TR did ask for a 10-count of sorts after finishing the 13th lap, so YHC did a couple Mary exercises prior to TR’s launching the Viking attack on the pax.
Announcements:
TR on Q at The Charge tomorrow. Radar on Q at DV. A pax to be named later on Q at Anvil & The Maul.
Also, could be a good time to check out a 3rd F workout if you haven’t done so already: Aftermath (Wed @ Sbux-Piper Glen), The Yardstick (Thu @ Panera-SoPk), Compass (Fri @ Arbo-ChikFilA), and The Stand (Fri @ Panera-Carmel Village). 0630 – all pax are welcome – come just as you are.
Lone Survivor Movie Premier – Evite that came from Stone Cold now functional (email went out 12/12). Friday, January 10th – join the pax for a solid 2nd F opportunity; then be sure to post at an Area51 site near you Saturday morning for The Murph at all 7 Saturday workouts – Area 51, Outland, Stonehenge, The Rock, Day Zero, Ascent (modified), & Olympus.
Skunkvergence on Christmas Eve to be Q’d by TR. Fast Twitch to converge at CDHS with the Skunkworks pax. No word from the Bagpiping SOBs yet? Coffeteria to follow Skunkvergence at Arboretum somewhere.
Don’t forget the Joe Davis 5k Memorial Run on Saturday, Jan. 4th. Worthy cause and also great way to support our brother Rock Thrill. The Fort will host a convergence at 7am, followed by onsite coffeteria then the 5k.
Other announcements – check website, twitter, or ask a brother of the pax who’s more in-the-know than you.
The virtual shovel flag was planted and six men rolled out early to a moon lit track (no head lamps required) to get the day started off right.
The Thang:
Jog down to track and take one lap for warm up.
COP
800 meter intervals with lunge walks for active recovery
Mosey to the field for “Four Corners” (ten of called exercise at each corner)
(did we do a Round 6 – can’t recall due to O2 deprivation trying to keep up with Frasier)
Jog back to parking lot for COT
YHC rarely has a plan with everything slotted in and improvisation is a favorite (as I’m too lazy to plan ahead in that much detail). PH helped me in this regard with is reference to some lame exercise at BHM call squat pivots (looked like a Dook drill to me). I decided to add a jump to the exercise. It may add some explosive power to our jumping but it was painful on the last two corners.
T-claps to Whip Lash for some free advice on taking care of tennis elbow (which I have not played in several years). It has been nagging for weeks and the chiropractor (same as witch doctor – no?) helped me out big time.
Thanks to PH for the closing prayer – always brings it at the end
Announcements – Keep an eye on the web site and weekly email blast for holiday schedule as there will be some shuffling. Also, try to sign up for the 5K run in Fort Mill on January 4 to raise funds in honor of Rock Thrills brother. Parties for the kids at Billingsville Wednesday and AG on Thursday if you can make it. Give me a shout (pchepul@gmail.com) or sound off below if you want more information on time. Good way to experience what we are doing there without having to tutor your first visit.
Tiger Rag has been chomping at the bit to Q the new Wednesday workout and tomorrow is his day. The Charge kicks off tomorrow (Wed) at 0530 and there is also a pre-workout Go Ruck style at 0445 with the Hoff leading the madness.
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…