So Dolphin is letting me Q Stonehenge again after a long hiatus and I had a bright idea; what if we do a workout with limited running? Before you start planning your mutiny, read below to see why this is a great idea.
Reason #1: Thunder Road is over! Those that participated are likely burned out on the whole running thing and could use a change of pace.
Reason #2: There are new events for the SOB to set their sights on like the Spring Mud Run and GORUCK challenge.
Reason #3: It presents a great opportunity for inviting that FNG that you have been trying to EH.
Here’s the deal. If you have a ruck pack or at least your teenager’s old bookbag, load it with 6 bricks and show up to Stonehenge. See this link for one (particularly thorough) way to load your bricks. http://news.goruck.com/gear-explained/wrapping-bricks-explained/ Since we won’t be running, you should be fine even if this is your first time with a ruck. I am personally bringing my “budget ruck” made from an old North Face bookbag.
For the FNG’s, they will have a leg up because all of us ruck newbies will be busy manhandling the rucks. They will also be much happier since we will be covering less ground than normal (common complaint of the FNG to Stonehenge).
Even if you don’t want to ruck and you are no FNG, still show up! Believe me, it is going to be a beat down (just with less running).
So there it is, the plan for Stonehenge this week. I am sending this out early so you have time for making your own “budget ruck” if you are so inclined.
The Hoff is a legend in the F3 world for his huge barrel chest. He is on Q tomorrow at The Charge and there may be a few merkins sprinkled in his workout. In his last Q at Skunkworks he brought out the beatbox and some heavy metal tunes along with a great deal of pain.
If you can handle it get yourselves out to Providence Day School tomorrow, park at the gym, and leave with bigger pecs than you began with.
Five Men of SPEARHEAD met up on the 50-yard line at Carmel Middle School’s football field ready to grind out an hour of good, hard work.
#dowork
1 mile warm up run (no ruck)
2 minutes max Selection Standard push-ups (55 goal)
2 minutes max Selection Standard sit-ups (50 goal)
50 Squat Presses with Ruck
– Sprint to far sideline and back
50 Lunges Ruck Overhead (single leg count)
(2 sets of 25)
– Sprint to far sideline and back
30 Rolling Merkins under ruck
(2 sets of 15)
– Bearcrawl to far sideline and sprint back
50 Plank Jacks (no ruck)
– Sprint to far sideline and back
50 8-Count Body Builders under ruck
(3 sets: 10 slow/10 quick/10 fast cadence)
– Sprint to far sideline
(1 set: 10 fast cadence)
– Sprint back
(1 set: 10 quick/fast cadence)
200 meter cool down run (no ruck)
25 Flutter Kicks, hold rucks up (or press) (in cadence)
20 Hello Dollys, hold rucks up (or press) (in cadence)
2 minutes of Ruck Situps (sandbag situps)
COT
AAR/Moleskin
Today was just a total grind. Lots and lots of reps and lots of hard work. The pax just put their heads down and did the work. No griping, no complaining, just good, hard, strong work by every man. You men are inspirational with how hard you work and how consistently you show up knowing the work is going to hurt and seemingly never end. 50 reps of any exercise is just plain old hard.
50 8-count body builders. Under ruck. Ok, so, on the low end that was ambitious. On the high end that was just stupid. Doing them as fast as we did was idiotic. But damn if you guys didn’t keep up. Amazing. And it’s a complete testament to your integrity and dedication that when I told you after 40 reps that I had planned for 50 total reps all of you walked back to the sideline and said “let’s finish it.” #goosebumps
There was a good bit of chatter in COT about just how difficult it is to do push-ups and sit-ups to the Selection Standards, but I promise each and every one of you that performing consistently to The Standard is to your long-term benefit. You are growing stronger and more powerful each and every time you hold yourself to The Standard and accept no substitutes. I admire your honesty about admitting not only how many push-ups/sit-ups you were able to complete but also about how many you estimated would have actually met The Standard.
Kotters to Bob The Builder coming back to SPEARHEAD after being on IR for a few weeks. Glad you’re healed up and ready to ruck!
It’s always an honor to lead you fine men.
By The Standard,
Dora
Great turnout today – 15 strong. Apparently, nobody watches the weather anymore because I bet a few might have stayed home had they known what we were in for!! I honestly can’t remember getting that drenched before – great job by all the PAX sticking with the workout and pushing through.
The Thang:
Warmup – SSH x 25, IW x 20, Merkins x 15, Slow Squats x 15.
1st Circuit: 10 KB squats, up the hill, 5 burpees, run to pull-up bars, 10 pull-ups, jog back. Repeat as many times as you can for ~7 min.
2nd Circuit: 20 two-handed swings, sprint to other side of soccer field, 10 merkins, jog back. Repeat as many times as you can for ~7 min.
Mary: Dolly presses x 15, Flutter Presses x 15, KB merkins x 20, KB LBCs x 15, KB Russian Twists x 10, KB presses x 15, “Plank & Drag” for 30 sec.
More KB work with sprints across length of soccer field: 10 lunges, 10 rows, 10 lunges 10 Rows. Sprint, 20 deadlifts, sprint. Sprint, 20 curls, sprint. Sprint, 10 merkins, sprint.
Mosey home and kill time: 15 swings, 10 curls, lap around lot.
Moleskin: No new announcements but a couple of prayer requests we want all of F3 to know about. 1. Market Timer has a newborn that needs surgery on Wednesday. We pray for a successful procedure and quick recovery (for mom and dad too!). Rock Trill has a friend – he and his wife recently lost triplets due to complications. We pray for peace for their family during an incredibly difficult time.
18 men left the fartsack behind to join me in the gloom. This is what we did:
The Thang
Warmup run around school and elementary track until everyone arrived.
COP
Mosey to the playground for some quick circuit work:
Mosey to other side of soccer field, peer into the bushes and procure a cinder block (1 per person). Mosey with block to side of field and partner up.
Mosey back to bushes, carefully arrange blocks in orderly fashion.
Jailbreak to parking lot.
COT
Moleskine:
– 18 men left the fartsack behind thinking it would be a nice, warm Carolina morning, perfect for our outdoor exercises in the park. It was just that…for about 5 minutes. At 5:35 (while doing burpees, I think) the rain poured out of the sky. First a little mist (nice and refreshing) then a complete drenching (embrace the suck). Props to the men though – no complaints, just kept moving. Gotta wonder though, how many would have come out if it were raining that hard at 5:00? I know I would have been there (one of the pros/cons of being the Q), but anyway…
– I arrived at 5:10 to set up the field and found 5 cars waiting for me. No people, just cars. Then at 5:20, I saw 5 black shapes (and one little itty-bitty blue headlamp) come trotting into view. Props to the men in rucks who arrived for a 3 mile warm up ruck (with team weight) and stuck around to pleasure us with their company (most of them keeping the rucks on for the workout).
– This was my first workout in over a week, having just recovered from a nasty cold (with 2 elementary kids, what can I say, I was over-due to catch one). Felt good being out there, but I’m pretty sure I’m going to be feeling this one later today/tomorrow. Hopefully everyone else got their money’s worth also (granted, it was free, but anyway…).
– Between the rain, the darkness and the “gotta catch my breath” feeling, not sure what went on that I missed. Feel free to shout-out in the comments below.
– Always a privilege to lead the fine men of F3. If you’ve Q’d a workout, you know what I mean — if you haven’t then be sure to find out. Step-up and volunteer to lead one. Thanks Uncle Leo and Alf for the opportunity.
Announcements
– Floor Slapper will be on for his inaugural Q Saturday at Area 51 (McKee Rd. Elem). After over a year in F3 he’s probably picked up a trick or two. Without a doubt, he’s deserving of all the chatter we can muster.
– Wednesday, The Hoff is leading The Charge at PDS. He promises manicured turf and pedicured toes. (He mumbled so I’m not sure exactly what he was talking about. He might have been kidding).
– All other workouts (1stF, 2nd F and 3rdF) on as usual – check the email for details or ask someone if you have questions. Not sure who to ask? Ask anyway. Someone is bound to know something.
corrner of foxcroft and rothwood – post-MNF game pace…
9 said “Cold?? This isnt cold” and they posted for what was, hopefully, a good Friday #beatDown.
The Thang
Mosey to North Lot for COP
SSH x 31
IW X 16 (What? – more to follow on that one)
Low Slow Squat x 20
Peter Parker x 20
Parker Peter x 20
Mosey to the track and partner up
1) Partner 1 runs 400 while P2 does 15 burpees & LBC until P1 returns – Flapjack
2) P1 runs 400 – P2 does 15 burpees then Dolly – flapjack
3) P1 runs 400 – P2 another 15 burpees and flutters – Flapjack
Mosey to 50 yard line for some Mary led by several members of the Pax
Head to the bottom of Grandmother Mtn
Partner Wheelbarrow up the Mountain then jog back down
Flapjack
Modfied Jacobs Ladder: 5 burpees at the top 1 squat at the bottom til and work your way up/down the ladder.
Mosey to Home team bleachers
Partner 1 completes the circuit of stairs (up/down every set of stairs) while P2 does 15 Derkins then Dips til P1 returns
Flapjack
Head back to the shovel flag for COT
Moleskin
So last as YHC is headed to the fartsack, I realized that I had no workout planned. YHC’s 2.0, Yoda, said “Hey, Dad, just audible the whole workout!” So that’s what YHC did. Good call Yoda. #NoWeinkeNeeded.
During COP, while doing Imperial Walkers, YHC’s mind began to wonder. For some unknown reason, YHC involuntarily called out the cadence for the 16th rep as if it was our last for the IW’s. YHC has no idea why, but the Pax were a little perplexed.
After the pax made it to the top of Grandmother Mtn the first time, it was reported that Header, a Pastor, was praying out loud for the pain to end. While YHC did not hear Header’s prayer, it does come from a very reliable source.
Announcements:
Charlotte South keeps adding workouts so fast that it’s hard to keep up. If you like the Charlotte Christian site, come out this Wednesday to The Charge which meets at Providence Day School – intersection of Sardis and Rama. Just 5 mins north of CCS for the #Southies who are directionally challenged when traveling north of Hwy 51.
14 Men were conned by Mother Nature into believing there wasn’t going to be any rain, that is until we were about to step off and then it poured, no problem, didn’t faze anyone, there was a brief moment when the assembled pax thought Robin Hood (just driving up) might circle the lot and head home but YHC knew better and off we went…
To the track for a warm up lap, get the feet a little wet in the corners, stay on the track to stay dry (wait for it).
IW x 20
Mtn Climbers x 15
Butt Kickers x 15
Dynamic stretches (hip circles, ballet and karate kick)
Hand Release merkins (lock elbows) x 10 (see told you we’d get wet)
SSH x 20
CDD’s x 20
Partner up:
Partner 1 8 resistance bicep curls, flapjack then repeato
Partner 1 Wheelbarrow towards the start line (starting from 100 m end line) while partner 2 lunge walks, switch as many times as needed by 5 LBC’s per partner for each switch
Bear Crawl and butt kickers back, switching penalty 5 merkins
Crabwalk and lunge walk, switching penalty 5 merkins
Both partners broad jump to start of bleachers, lbj (little backwards jog) back to start line
Line up white line, talk to my friend Jack Webb whom I haven’t seen in a while up to 5, back down to 1, going for smoked shoulders
Slow jog to baseball bleachers for more partner work:
Partner 1 15 Dips, partner 2 10 supine pull ups, repeato
Partner 1 10 step ups, partner 2 15 CDD’s, repeato
Slow jog to washroom area for peoples chair x 45 sec x 2
Quick to parking lot for Mary:
Prairie Fire Mary x 8 for each partner
Flutter (slow) x 15
Heels to heaven x 8
Dolly x 10
Run out of time
Moleskin:
Great work by the pax today, good to get to partner up with someone you didn’t know, gotta get some second F in wherever you can, Joker doing his best Donkey Kong imitation on the bear crawl, coming back for his partner, good teamwork there. Nice plank work led by Udder at the bleachers. Great to see FNG Jonathan who YHC had the pleasure of partnering with, hope to see you out in the gloom more often, you killed it out there. The PAX got a little wet when we first stepped off but by the end the moon was clear and bright, quite beautiful, too bad we ran out of time for more Mary, had to keep it moving quickly to get what we did in. Joker continuing to earn his nickname giving YHC the required hard time on the hair, I did try to outdo myself this week. Strong partner work today with some good mumblechatter amongst the pairs, great to see/hear. An honour to lead today as always, look forward to getting out to more Base Camp’s in the future.
Announcements:
Thanksgiving Day convergence at 7 am at the Rock location (Rea and 51)
January 4th convergence and 5k run somewhere in northern SC (YHC always gets Rock Hill and Fort Mill confused), pax told to look it up on the website
Thinking of Passport out there, heal fast brother, miss you out there
20 strong posted for MMBD – Monday Morning Beat Down
The Thang:
Run to Carmel Middle:
SSH 25x
Mountain Climbers 25x
Diamonds 12x
LBC 25x
Imperial Walker 25x
Up the steps to the school wall for some BTTW with excercise breaks:
10 Burpees, 20 Merkins, 20 Carolina Dry Docks
Run to Church with some Karaoke and Backwards mix
Partner 1 – Church Lap, Partner 2 Excercise, Switch, Rinse and Repeat x 6
Dips, Decline Merkins, Squat, Dolly, Step Up Left, SUR
5 Min Mary: LBC, Low Slow Flutter, Freddy Mercury, Projector, Rosalita
Moleskin:
Audible to stay off the football field after the first LBS made a splash and wave.
Missed the TR runners this morning. Heal up and look forward to getting you back to work.
Rashard started us off with a thanks to Weather.com, and took us out at the end. Thank you brother.
Great work today PAX and thanks for the opp to lead.
FOD
17 pax got out of the fartsack to post for a special first time Q by Tadpole on a balmy November morning.
The Thang:
Tadpole’s Lead:
Jog to the launching point for COP:
SSH x 30
Merkins x 15
LBC x 30
Squats x 20
Mosey to the soccer pitch and line up along sideline:
Dragon crawl to other side (audible half-way through to Lunges)
Partner up for wheel barrow down, flapjack back.
Deadman drag down, flapjack back.
Sprint down, 10 burpees.
Mosey to covered concession area for circuit work on benches.
Circuit 1 – 3 sets of Merkins x 10, Dips x 10, Jump Ups x 10.
Circuit 2 – 3 sets of Diamond Merkins x 10, LBCs x 10, Dips x 10.
MOM – Flutter Kicks, Dollies, The Protractor.
Handoff to Mall Cop:
Indian Run out to front of campus stopping to pick up 4 cones in the parking lot.
Spread the cones 20 yards apart for The Beast Workout: sprint to next cone and do 6 reps of the called exercise at each cone.
1) The Merkin
2) Squat
3) Carolina Dry Dock
4) Lunges
5) Burpees
6) Suicides to each cone
7) 20 Jump Squats at cone 1, sprint to last cone for 10 Burpees, sprint back
8) LBCs
9) Flutters
Indian Run back dropping cones off in parking lot.
Stop about 40 yards away and burpee broad jump to the shovel flag.
COT
Moleskin:
It was awesome having a 16 year old, bright, strong, young buc lead us in his first Q. Great job Tadpole! We all know your aspirations of becoming a speacial forces soldier and you already have a natural instinct in leading a group of men as seek in todays workout. And great job by all the pax today. Welcome to F3 to our FNG “Ponzi”, we look forward to seeing you out at more workouts in the Gloom soon.
Blue Mold set the bar today for multi-tasking as he was on-call and answering emails and texts during the workout. I’ve never seen a pax peck away at a smart phone while running and doing merkins the way he did.
We had to exit the circuit work that Tadpole lead us on as quickly as possible as a certain pax who will go un-named, Hops, had some rather toxic farts in the middle of his diamond merkins. “Man did something die around here?”
Special thanks to Hannibal for the prayer as we left the COT.