One Goal, One Purpose, One TEAM
Something that has become abundantly clear at SPEARHEAD is the concept of what a TEAM is. In many occasions, we can become distracted and solely focused on ourselves, focused on how well we are doing while working out in the gloom, focused on what other might be thinking of us and focused on personal performance versus thinking “How can I help the guy next to me”?. At SPEARHEAD we try to change that way of thinking. It’s all about the guys next to you, not yourself.
Today, 6 dedicated Pax focused on being a single unit. Much like when you compete in a GORUCK Challenge. All reps were in cadence, when we ran it was in a single line without breaking ranks, and if we fell out of cadence we stared all over again.
The Thang:
Warm up lap around the track
GORUCK 815 Final Welcome Part Simulation – all reps in cadence and if we broke cadence, we started all over again; meaning that we did way more reps than listed below since we had to start back at the first rep (1) several times.
15 Rounds with sprints up the hill in between each set
– Squats x 15 / Sprint up hill
– Merkins x 15 / Sprint up hill
– Squat Thrusts x 15 / Sprint up hill
– Lunges x 15 / Sprint up hill
– Mountain Climbers x 15 / Sprint up hill
– Ski Abs x 15 / Sprint up hill
– Flutter with Ruck Press x 15 / Sprint up hill
– Burpees x 15 / Sprint up hill
– Overhead Press x 15 / Sprint up hill
– Arm Raises x 15 / Sprint up hill
– On your belly, on your back on your feet x 39 / Sprint up hill
– Frog Jumps x 15 up hill
– Monkey Humpers x 20 / Sprint down hill
– Thrusters x 15 / Sprint up hill
– Slow Squats x 15 / Sprint up hill (While passing 60lbs Sand Ruck Sack)
Mosey to Track
Catch Me If You Can Around Track
P1 Bear Crawl; P2 LBC x 25; flapjack
P1 Duck Walk; P2 Dolly x 25; flapjack
COT
Moleskin:
Wikipedia defines TEAM as group of people or animals linked in a common purpose. Teams are especially appropriate for conducting tasks that are high in complexity and have many interdependent subtasks.
A group in itself does not necessarily constitute a team. Teams normally have members with complementary skills and generate synergy through a coordinated effort which allows each member to maximize his/her strengths and minimize his/her weaknesses. Team members need to learn how to help one another, help other team members realize their true potential, and create an environment that allows everyone to go beyond their limitations. A team becomes more than just a collection of people when a strong sense of mutual commitment creates synergy, thus generating performance greater than the sum of the performance of its individual members.
After reading this, it completely embodies what we talk about each week at SPEARHEAD. T-Claps to the whole group today as you impressed me with your teamwork, listening and willingness to dig deep and complete this routine. Special shot out to our SH FNG Chicken Wing (Bryan Sparks)…hope to see you out there again. For your first time training with a pack you crushed it bro!
Part of me is kind of glad that Dora is still sick…it is much like putting a Governor on a racecar. Slowing him down just enough so we call can keep up. Me and Culkin have a plan to poison your bladder with germs each week!
Someone owes me $0.25 as the great Culkin made it out there and didn’t disappoint…he killed it! Angler and LC are warriors as always!
As always I am proud and honored to lead such an exceptional group of men.
Respectfully,
The Hoff
Skunkworks Dosey Doe
24 men stood in the cold, wondering what we would do once the kettlebells clanged together and found their like partner…the usual start of Farmers carry around Christ Covenant?…Nope. Mosey to the parking lot while racking your bells for some hill work?…Nope. Just walk 20 yards to the grass, circle up with your partner, and we didn’t move more than 10 feet in any direction, but the bells were a definately moving! Here’s the thang:
Note: Because of those that showed up late, Q audibled and we just did a few burpees (everyone’s favorite) while waiting…nice way to spend a bit of free time! Another change of plans due to Brown showing up late, we did some SSHs, but it started to go on forever because he was stretching beside his car and enjoyed showing up fashionably late to the party as usual…typical Georgia fan, it’s all about him!
1:00 – 30 seconds of Double kettlebell bent-over rows and 30 seconds of Deep Merkins on the bells while partner does single leg squats (Flapjack)
1:00 – 30 seconds of Chest Flys on back and 30 seconds of Overhead Pullovers on back while partner does burpees (Flapjack)
1:00 – 30 seconds of Double Bell Shoulder Presses and 30 seconds of Deep Merkins on the bells while partner does single leg squats (Flapjack)
1:00 – 30 seconds of Double or Single Upright Rows and 30 seconds of Single Bell Front Shoulder Raises while partner does burpees (Flapjack)
1:00 – 30 seconds of Double or Single Bell Bicep Curls and 30 seconds of Overhead Bell Tricep Extensions while partner does Diamond Merkins and Military Merkins (Flapjack)
1:00 – Abs
Repeat 3x
Finish with a nice rendition of the Protractor that went on for quite some time…the PAX seemed to get a decent workout, the mumble chatter was pretty much none since we got to it fast and furious and the partners without the bells were stuck with burpees. Great way to start out the morning with 24 tough men waking early to improve themselves with a shared vision to be better men and to lead well!
Thank you for the honor to Q!
Announcements:
Sign up for the Mudrun
3rd Fs – Aftermath (Wed) Yardstick (Thur) The Stand and Compass (Fri) – Come grow in community and encourage you brothers while being encouraged yourself!
Getting Ready for Thunder Road
13 men came into the gloom for Stonehenge. In light of #Thunder Road coming next weekend, we did more running than usual so that all pax could be ready for the event (even if not running it).
The Thang
Jog to four corners intersection
COP
– Imperial Walker x 25
Half mile jog to Premier Deck
– Lunge Walk 25 yards along the way
Parter up – size doesn’t matter
Running/exercise intervals
Round 1:
P1 – .25 mile lap around parking deck
P2 – 10 merkins, 10 LBCs, 10 jump squats
Flapjack
Round 2:
P1 – .25 mile lap around parking deck
P2 – Burpees
Flapjack
Round 3:
P1 – .25 mile lap around parking deck
P2 – 20 flutter kicks, 20 LBCs, 20 Burpees
Flapjack
Round 4:
P1 – .25 mile lap around parking deck
P2 – 100 SSH
Flapjack
Plankorama
Mosey to base of parking deck
Indian Run up to top of parking deck – 5 levels
People’s Chair x 1:00, 25 overhead presses
10 Burpees on your own
1 lap around top of deck
Rinse Repeat with Chair x 1:30 and 20 Burpees OYO
1 lap around top of deck
People’s Chair x 1:00
Run at own pace down to bottom level
Plankorama
Mosey to frozen soccer field for Mary
– 10 Burpees
– LBC x 30
– Dolly x 25, Hold ’em 10 seconds
– Rosalita x 20, Hold ’em 10 seconds
– LBC x 20
– 10 Burpees
Jog back to launch with squat pivot x 25 yards on the way
Pusharama
COT
Moleskin:
– Welcome to FNG Incline. Poor guy caught the up ramp on every level during Indian Run.
– Very strong work by everyone today. A lot more running than normal and the pax attacked it.
– Another great early KB workout led by Honey Bee. #soreshoulders
Announcements:
– Joe Davis 5K in Fort Mill on January 4. Check weekly email for details.
– F3 South Charlotte Christmas Party on 12/7 at Tiger Rag’s house. See weekly email for details.
“You stay [wiggling], San Diego.” **
“You stay [wiggling], San Diego.” **
Get out there tomorrow and Wiggle – fellowship pace – corner of Foxcroft and Rothwood Dr. – 5:30 am…Wear your woolies – it’s cold outside…
** Ronald Joseph Aaron “Ron” Burgundy, five-time (local) Emmy Award-winning anchorman for the KVWN Channel 4 News Team, San Diego
Cinder Block Party
Party Time
14 m3n posted on the fields of Area 51 to celebrate Veteran’s Day and the 1 year anniversary of TheMatrix. YHC was able to secure some coupons for the day so we had a cinder block-party.
The Thang:
Jog to back field for a little COP
SSH X 20
IW x 20
Mtn Climber x 20
Merkin x 15
Squat x 20
Jog around the field and find the cinder blocks left by a kind benefactor of Area 51
Cinder Block Party
Partner exercises
Partner 1 runs with block
Partner 2 does Merkins
Change order til pair reaches 100 merkins
Partner 1 runs
Partner 2 squats with block
Changer order til pairs reaches 100 squats
Partner 1 runs
Partner 2 presses block
Change order til pair reached 100 presses
Partner 1 runs with block
Partner 2 does burpees
Change order til pair reach 65 burpees
**That is 365 block exercises for 1 year of F3TheMatrix**
Partner 1 runs
Partner 2 squats with block
Changer order til pairs reaches 100 squats
Mary
LBC x20
Freddy Mercury x20
Russian Twist x15
Dolly x20
Greg Louganis x15
Flutter x20
Hold ‘em for a 10 count
Back to the blocks for 1 more round
Partner 1 runs with block
Partner 2 does Merkins
Change order til pair reaches 100 merkins
Assorted Sniper runs, bear crawls, low crawls back and forth across the field
Pay it forward by leaving the blocks in a safe place for future workouts at Area 51
Jail break back to the lot for COT
Naked Moleskin
Great crisp morning today and good fellowship passing the blocks back and forth
Excellent video game sound effects during the sniper runs by someone – we clearly weren’t working hard enough there – duly noted
Solid send off by Dora today – reminded us of the real reason to celebrate today – Veteran’s Day #respect
A51 – Turkey Burner
8 of the faiuthful and one 2.0 joined in for the weekly man maker called Area 51. The weather was cold but, like it or not, evryone warmed up quickly.
YHC Part Uno:
Jog to lower field,
ssh x 25
iw x 25
squat x 25
MC x 25
LBC x 25
Play groung circuit – Pullups, dips, squats, crunches. start with 10 each and work your way down to 1
peoples chair a few times
run to track, SSH x 25 at all 5 corners and finish off with squat x 25
peoples chair
jail break to play ground.
Turkey Leg Part Deux
Mosey to rockpile
Grab a big rock
Curls x20
Chest Press x20
Triceps press x20
Squat x20
Repeato
Run the 800m+ TURKEY BURNER
Plank while waiting
Circle up for Mary
Dolly x25
Flutter x25
Bicycle x25
Backscratchers x25
Mosey to back of school for circuit
Burpees x10
Side hops over tires x10
Jump ups on stumps x10
Donkey kicks x10
Repeato
Plank
Mosey to trail
Dips on benches x20
Lap on trail
Dips x20
Burpees x10
Line up and jailbreak run back to start
Winner: Lobster Roll
COT
Moleskin:
48 Hour old backblast, sorry for the delay. at least the workout started on time. Great work by the pax this morning, everyone stayed together and pushed hard. The cold weather is thinning the herd a bit but the faithful continue to suit up – you know who you are and you’re the reason F3 contnues to grow. Dolphin showed us up by arriving for what was his 3rd workout of the morning. Beast Mode. Hats of to Twister, at age 50 he was our war daddy, aye!
Party Crasher
A dozen hearty SOBs (Sons of Ballantyne) posted to continue the celebration of a great Panthers victory, and kick off our week with a solid workout. Setting foot on the Elon campus for the first time the morning of the workout, YHC felt like an unexpected guest, but at least I brought my own kettlebell-
The Thang
Warm up jog around the entry drive, back to the parking lot.
SSH x 25
Goblet Squat x 20
Merkins, Left hand on bell x 10 (Ten was enough for the Panthers, so a good theme for the morning)
Merkins Right hand on bell x 10
Two-hand kb swing x 10
Mosey down to field 1 with bells
Partner Chase-Partner 1 lies on his back, at “Go” gets up and chases down Partner 2 across width of field.
Flapjack back to start
From goal line, Partner 1 farmer carries both kb’s, Partner 2 does 10 Merkins and chases him down. Pass kb’s, flapjack to far goal line and back.
Mosey outside fence
Side lunge walk facing field about 20 yards, facing away from field another 20 yards.
Hamburger Hill
Kettlebell bear crawl up hill, Lunge walk down. 10 Merkins at bottom.
Repeat, with 10 Diamonds at bottom.
Kettlebell bear crawl back to top.
Mosey to Jungle Gym
Stations
10 Chin Ups, 10 Step Ups w KB, 10 Dips w KB. Cycle thru stations, rinse and repeat.
Hoist KBs overhead (disclaimer) meander to school wall.
People’s Chair w KB in lap, Recover.
People’s Chair w KB held out at arm’s length, Recover.
Bicycle x 30
People’s Chair w KB overhead, Recover.
LBCs x 30
KB Curls x 10
10 Burpees OYO
Overhead Press x 10
Two Arm Swings x 10
10 Burpees OYO
Figure 8 x 10
Two Hand Swing x 10
Mosey back to lot for COT
Moleskin
I can’t believe it’s taken me this long to join the men of Foxhole for a workout. DMZ is close to home, but this is a strong group and I look forward to coming back. If I hadn’t joined the 26 Pax at Fox and Hound last night, I might not have known this was a gear workout! Thanks for the heads-up-
YHC was humbly grateful to join the ranks, and would be honored to Q anytime Market Timer and Honey Bee need cover.
Aye!
Announcements
Thunder Road this Saturday: 80+ Pax will be out running either the Half or Full Marathon. Please make time to cheer the men on.
Convergence January 4 in Ft Mill for 5k to raise funds for Substance Abuse, to honor the memory of our own Rock Thrill’s brother Joe Davis. Here is a link
http://joedavisrun.racesonline.com/index.cfm?fuseaction=site.display&page_id=6332
Be sure to use code F3 at checkout to get price down to $20 and track our participation.
A Smoker- Lower then Upper
Jack Squat (Jack Webb for the legs): (n+1) Squat to Jump Knee Tucks / 4(n+1) Squats, where n = (0 to 7). Ouch!
Grab a rock, mosey to the school wall,
People’s chair with rock squeezed between legs (30 sec)
Lunge walk out, toy solider (high kicks) back
People’s chair with resistance, legs pushing out (30 sec)
Backwards lunge walk out, toy solider (high kicks) back
Good Mornings with rock x 20
People’s chair with rock again (1 min)
Back to field for Mary: LBC x 30, Slow Bicycle x 10, Roselita x 20, Flutter kick x 20
Busch’s Half:
Choose your partner wisely!
Where is the moderate workout, again?
6 pax shook off the #fartsack to move some iron and sharpen themselves.
The Thang:
COP:
- Baby jog around the 1/8 mile track
- SSH – 12
- IW – 12
Mosey to YHC’s car for various coupons and continue on to the playground but very little playing.
Circuit 1:
- Pullups – AMRAP + 2
- Goblet Squats – 15 (choosing from the vast selection of KB’s and DB’s)
- Situps – 15
- Rinse & repeat x3
Jog around the baseball field and gather up outside of 1st base.
Circuit 2:
- Dragon walks to midfield (may sub in Frog Jumps, if needed)
- Crab walks to 3rd base
- Reverse bear crawl back to midfield
- Bear crawl to 1st base
- Audible – YHC had planned 3 circuits; however the field felt larger than it appears. Let’s go do other fun stuff! Frog jumps to midfield on the way back to playground.
Circuit 3:
- Thrusters – 15 (like a goblet squat with a press overhead)
- Derkins – 15 (or AMRAP)
- Supine Rows – 15
- Rinse & repeat x3
Jog around & thru baseball field to catch our breath
Circuit 4:
- Jump Squats – 15
- 2-hand swing – 15
- Toe touches – 15 (pax noted that we finally had a chance to catch our breath. much needed.)
- Rinse & repeat x2 (planned for 3, but YHC audibled to make sure we had time for the other fun & games. the weinke must be obeyed.)
Jog around & thru the baseball field
Circuit 5:
- Decline CDD – 10 (feet on fence, focus on shoulders – modify as needed)
- Burpees – 5
- Sumo Deadlift High Pull – 10
- Rinse & repeat x3
Mary:
- Roman Twist – 12
- Freddie Mercury – 12
- Dolly – 12
- Flutter – 12
- LBC – 12
3 minutes left – People’s Chair, Plankorama, People’s Chair
COT
Announcements:
- Football party – tomorrow, Fox & Hound Ballantyne, 3pm
- Christmas party – Dec 7, Tiger Rag’s house
Moleskin:
Great work today! Not a lot of mumblechatter today, more attributable to the lack of O2 than the small number of pax. YHC had planned on low reps in an attempt to moderate the workload, but we still moved a lot of weight. #smoked Need to intensify the moderation, although most pax did a good job of modifying as needed, which is/was strongly encouraged.
Upholding the Area51 #fashionpolice tradition, pax ranged from shorts and tee shirt only (#polarbearplungecandidate) to YHC, who overdressed with 2 layers top and bottom, which were quickly shed, getting down to a more acceptable short/leggings & long sleeve w fleece. Everyone left with their man cards intact.
Keep coming out, pushing yourself, and modifying as necessary. You’ll improve your fitness and have a lot of fun in the process.
Thanks as always for the opportunity to lead today. It’s an honor.
The Kettle Bell Always Wins – In Tribute to USMC’s 238th B-Day
In tribute to USMC, 7 dedicated PAX came out in below freezing temperatures for a dose of pain at Olympus. All rounds were set up to hit 238 reps.
Today’s routine was summarized by BLC when talking to our FNG. “I like basketball because I get a good feeling inside when I score points and beat you, but with this, I don’t get a good feeling at all…I can’t win” – FNG Bryan Sparks (Chicken Wing). “Dude, the kettle bell always wins”- BLC
The Thang
WARM UP:
10 Burpees
1/4 Mile Run
Steel Jacks x 25
IW x 25
Around The World Left x 25
Around the World Right x 25
Burpee Squat Thrusts x 6
10 Exercises For a Total of 238 Reps to Celebrate USMC 238th Birthday
1 Handed Alternating Swing x23
Cleans x 23
Monkey Humpers x 23
Jump Ups on Curb x 23
Calf Raises on Curb x 23
Goblet Squat x 23
Snatch Press x 23
Overhead Press x 23
Upright Rows x 23
Merkins x 8 plus 7 more for the number of PAX x 15
REPS: 238
1/4 Mile Run
Round 2:
Monkey Humpers x 46
Jump Ups on Curb x 46
Calf Raises on Curb x 30
Goblet Squat x 29
Overhead Press x 29
Upright Rows x 23
Merkins x 30
REPS: 238
1/4 Mile Run
–Mosey to Track/Partner Up
Round3:
P1 Run 100 yards / P2 perform bicep curls until P1 returns, flapjack until 125 reps reached
P1 Run 100 yards / P2 perform tricep curls untl P1 returns, flapjack until 103 reps reached
REPS: 238
P1 Bear Crawl around track/P2 Does LBC’s w/KB and then catches P1 while carrying KB until one lap around track is completed.
TUG OF WAR x 3 rounds
Team 1: Hoff, BLC, Chicken Wing; Team 2: Steamroller, Gullah, Yankee, Southpaw
Losing Team run lap with merkins every pole marker
COT
Moleskin:
Outstanding work today. We mixed in a lot more cardio this week, but for some reason it still felt like a total body muscle beat down! T-Claps to our FNG (Chicken Wing) today as he was up until 03:00 last night and still came out this morning and completely crushed it like an F3 vet! #beastmode. Also, our FNG from last week came out again this week and killed it out there for a second week in a row. I think we may have head locked another meat head and he is quickly becoming on the list of the founding members of Olympus.
Yankee and BLC…always bringing it each week and joining the list of founding members as well. Yankee doesn’t miss a beat out there and BLC is reliable, durable and tough as hell. Also, Southpaw might have won the medal today for best overall work. That young man is silent but deadly!
Gullah and I appreciate everyone who came out to Olympus and hope to see more join the fun/pain in the future. As always, it was an honor to work with such exceptional men as we continue making each other stronger and stronger.
Respectfully, The Hoff and Gullah