Hard Heads and Buff Chests
8 men gathered this morning in the crisp air of Area 51.
The Thang
Fellowship jog back to lot
Are my fingers going to fall off?…
29 Degrees outside, cold iron Kettle Bells, wet grass and the Launch of a new Gear Site drew out of the fartsack 5 men that were on a mission…Complete annihilation of just about every muscle group in the body. Strangely enough, there was a 6th man that beat us down, coming off the bench…Jack Frost!
The Thang:
¼ mile run around the school – just to wake us up and avoid
Warm-up to “Enter Sandman” by Metallica 5:32
Q brought something from old wrestling days
5 Minutes of Jogging in place and Q called out “down” – PAX had to drop flat down to stomach and Pop back up as quickly as possible x 50 (alternating rolling left and right intermittently)
SSH x 20
Burpee Squat Thrusts w. KB x 5
Figure 8 with KB x 30
Burpee Squat Thrusts w. KB x 5
Good Mornings w. KB x 30
Burpee Squat Thrusts w. KB x 5
Arm Circles Forward/ Backward x 40
Burpee Squat Thrusts w. KB x 5
Catch me if you can – P1 Fireman Carry 2 KB’s, P2 Merkins x 10; Flapjack
1000 Rep Challenge – Partners cumulative rep counting per round
Round 1. P1 Overhead Press x. KB; P2 Lap around track; rinse and repeat until 200 reps
Round 2. P1 Upright Rows x. KB; P2 Bear Crawl 30 yards, sprint back; rinse and repeat until 200 reps
Round 3. P1 Dolly w. KB Press; P2 Lap around track; rinse and repeat until 200 reps
Round 4. P1 Bent-Over Rows w. KB; P2 Sprint 100 yards; rinse and repeat until 200 reps
Round 5. P1 Bicep Curls w. KB; P2 Sprint 100 yards; rinse and repeat until 100 reps
Round 6. P1 Tricep Curls w. KB; P2 Sprint 100 yards; rinse and repeat until 100 reps
TOTAL Reps: 1,000 (not counting any reps from COP or other work during the hour)
Merkins x 15
Goblet Squat
Merkins x 14
Goblet Squat x 2
Merkins x 13
Goblet Squat x 3
Merkins x 12
Goblet Squat x 5
Merkins x 11
Goblet Squat x 10
Merkins x 10
TUG OF WAR 50 Foot Rope 1.5” thick– 3 rounds, winning team assesses penalty on losing team
Team 1: The Hoff and Mighty Mite (total team weight 450LBS)
Team 2: Gullah, Alf and Yankee (total team weight 540LBS)
Round 1 winner: Team 2
Round 2 winner: Team 1
Round 3 winner: Team2
Penalty: 20 Burpees for Team 1; 10 Burpees for Team 2 (even though they went ahead and did 20 anyway) – nice work!
LBC x 40
COT
Moleskin:
With a new site launch happening on a Saturday morning at 29 degrees outside, the fartsack was an excellent option for sure. T-Claps all around to the guys that helped launch Olympus. It was nice to run a Q where the whole group was not only keeping up, but making the Q’s look bad on a few occasions – Yankee, Alf and MM you guys are beasts! Thank you for being a part of our new site launch and hope to see each of you there in the future.
As for Jack Frost – it would be nice if you stayed away a while. MM was wearing fingerless gloves, mine were wet from the dew and others were as well…made for a really tough routine holding a frozen iron bell.
As always, it’s an honor to be able to work with you guys! On behalf of Gullah and myself, we owe you some ACRT (Advanced Cellular Repair Technology aka.. Beers) soon!
Respectfully,
The Hoff and Gullah
Preblast
Expect more of the same, a little lower body work and a whole lot of upper body pain.
See ya at the Rock in the Gloom
We can climb out of Hell, one inch at a time
18 eager and wiling men gathered in the shadows of Odo Field at CCHS for a pre-Homecoming Merkin beatdown of epic proportions. As promissed in the preblast, this work wold not be for the faint of heart.
The Pax, headed out down the side street making our way to the Panera Parking Lot. Along the way, we hit Mirkins at each driveway as we worked our way up the hill.
- Drive Way #1 – 10 Mirkins
- JOG to next driveway
- Drive Way #2 – 20 Mirkins
- JOG to next driveway
- Drive Way #3 – 30 Mirkins
- JOG to next driveway
- Drive Way #4 – 40 Mirkins
Circle up for C.O.T
- SSH x20
- LBC x20
- Imperial Walkers x20
- Russian Twist x20
Count off for Group #1, #2
Set #1:
- Group #1 – Mirkins x60
- Group #2 – Squats x60
Switch
- Group #1 – Squats x60
- Group #2 – Mirkins x60
Set#2
- Group #1 – Burpees x60
- Group #2 – LBCs x60
Switch
- Group #1 – LBCs x60
- Group #2 – Burpees x60
Set #3
- Group #1 – Mirkins x60
- Group #2 – Squats x60
Switch
- Group #1 – Squats x60
- Group #2 – Mirkins x60
Set #4
- Group #1 – Burpees x60
- Group #2 – LBCs x60
Switch
- Group #1 – LBCs x60
- Group #2 – Burpees x60
Set #5
- Group #1 – Mirkins x60
- Group #2 – Squats x60
Switch
- Group #1 – Squats x60
- Group #2 – Mirkins x60
Jog around Stairs and through shops down back to parking lot.
Jog back to CCHS, Jailbreak 60 yards.. done.
Total Count:
- 300 Mirkins
- 120 Burpees
- 180 Squats
- 120 LBCs
Oylmpus: PREBLAST: NEW GEAR SITE LAUNCH TOMORROW 07:00
The PAX have asked for more Gear and we responded! For those looking to throw around some weights, similar to what you’ve seen Tuesdays at Skunkworks – but with a few twists, come out for the new site launch tomorrow morning at Olympus. Site Q’s are The Hoff and Gullah. Located at Elizabeth Lane Elementary, Olympus promises to deliver a variety of routines focusing on building muscle, improving muscle endurance while still tesing your cardio each week. Bring a Kettle Bell or Weight and get ready to be tested.
Launch 07:00
Elizabeth Lane Elementary (Pineville-Matthews Rd, right past Providence High and before Sardis Rd)
Hit the ground, back up…rinse and repeat
Despite the cold air and a late night after a Panther’s Game, 4 dedicated warriors decided to strap on a Ruck and come to SPEARHEAD for a healthy dose to training.
The Thang:
05:10 Extra credit 1 mile Ruck into SPEARHEAD
Warm-up to “Enter Sandman” by Metallica 5:32
Q brought something from old wrestling days
5 Minutes of Jogging in place and Q called out “down” – PAX had to drop flat down to stomach and Pop back up as quickly as possible x 40
Merkins Selection Style x 10 – Roll to the right
Merkins Selection Style x 10 – Roll to the left
Merkins Selection Style x 10 – Roll to the right
Merkins Selection Style x 5 – Roll to the left
Merkins Selection Style x 5 – Roll to the right
Time: 1:35 seconds (15 left for Selection- got to work more on this)
Catch Me If You Can – P1 Fireman Carry (2) Rucks; P2 Squats x 10 flapjack for 1/4 Mile
“On Your Belly (Forward lean resting position), On Your Back (Shift to laying on back), On Your Feet (like a Turkish Get-Up)” x 26
Duck Walks to Mid-Field
Frog Jumps to Side-Line
Bear Crawls to Mid-Field
Low Crawl to Sideline
“On Your Belly (Forward lean resting position), On Your Back (Shift to laying on back), On Your Feet (like a Turkish Get-Up)” x 26 – Q added Merkins x 20 and Flutters x 20 during this round
Catch Me If You Can – P1 Fireman Carry (2) Rucks; P2 Squat Thrusts x 5 flapjack for 1/4 Mile
“On Your Belly (Forward lean resting position), On Your Back (Shift to laying on back), On Your Feet (like a Turkish Get-Up)” x 26- Q added Merkins x 20 and Dollys x 20 during this round
TUG OF WAR – 50 Foot Rope
4 Rounds
Losing team (all PAX) Burpees x 25
COT
Moleskin:
Outstanding work today guys! Liquor Cycle, can’t wait to do a GRC with you as you are completely ready now. This guy is truly a beast and can complete any exercise with enthusiasm. Check Point keeps getting stronger and stonger and I stil haven’t seen him out of breath and he posted at SPEARHEAD 3 days after the GRC #beastmode. And Angler is simply a work horse.
.Great work today and as always, I am honored and humbled to be able to lead such fine individuals. Guys like you make Q’ing fun.
Respectfully, The Hoff
Tabata/Fun
12 Pax set out on a no-as-chilly-as-we-thought-it’d-be morning for a fun filled romp around the Charlotte Catholic grounds
The Thang
Jog to Football field
Upper Body Tabata/Warm-Up (20 sec on; 10 sec off): Carolina Dry Docks, Merkins, Squat/Forward arm flaps, Squat/Upward arm flaps, Squat/Arm Circles. Repeat x 3
3-team round robin: Sled push, Sandbag squats, Rolling Figure 8, Flutter kicks.
Grandmother mountain, 3-team oxen pull x 3
Rugby Scrum practice
Run the Steps
Lower Body Tabata/Warm-Down: Flutter Kicks, Dolly, Rosalita, Side Plank, Flutter Kicks, Freddy Mercury, Micheal Phelps, LBC’s, Mason Twist.
Moleskin
It was a beautiful morning out in the gloom this morning. Heart rates were up, but sweat was down (due to the temperature).
I fully enjoyed the company today, with a smaller pack and more time for group activities. Ribeye and Lab Rat were strong allies on the Round Robin work and Grandmother mountain, though the rolling figure 8 worked faster and smoother in my mind than our execution on the field. And Iron Horse picked up the Scruming just fine. He’d be more than comfortable as a Hooker in the middle of a Scrum.
I heard Tiger Rag mumble a couple weeks ago (shortly after he made a mess of frisbee-style hairburners and brought a pee wee football to our field goal kicking contest) about how a Friday workout should have an element of fun to it. And so I tried to get a little creative out there this morning. It worked well, though I fear the Oxen pull provided a little too much opportunity to cheat as I saw many feet dragging up that Grandmother. A fact that forced me to abandon the backwards body drag up same said hill.
Speaking of Grandmother Hill, the meer mention of Sisyphus in the twitter-verse yesterday brought about echos of silence and seemed to scare some pax away. Alas, there was no such eternal punishments handed out today, though I will still like the idea and will have to work on that idea for next time.
This was my first Q in months. Thanks to all the pax out there for the good company and hard work out there this morning. Happy Friday!
Preblast Centurion
Expect to top 400 Mirkins, 300+Squats, 200+Burpees, and some other core excercises to round out our 45 minutes together….Just sayin’ this wont be for the faint of heart…
Old Spice Loop
With Honey Bee out of town and in need of a volunteer, YHC decided it was time to step up and hive leading a try. With the caveat that YHC’s “tempo pace” may more closely resembles many of the PAX “fellowship pace,” volunteer was accepted by Honey Bee.
The Thang
Having run countless miles through Piper Glen and Raintree over the years, YHC felt confident that a 6 mile route known as the “Old Spice Loop” would prove challenging and be a great training run for those prepping for Thunder Road.
Not sure it proved challenging, however, except for YHC and halfway through I recalled that I was in the company of BRR vets, including one “mountain goat!”
The Thang
At 5:15, we gathered and launched into the unseasonably chilly gloom. YHC was intentionally vague on directions for the first half of of the route hoping strategically to harness the reins of the faster PAX.
YHC ran the first 3 miles at his “tempo pace.” This allowed for some good 2nd F surrounding F3, the weather and upcoming plans for Thunder Road.
At about Mile 1.5, Mighty Mite asked why we I called it the Old Spice Loop and I explained that in the middle of the run, we would be doing a little 0.6 mile loop off the beaten path called Old Spice in Raintree that should prove to be a challenge midway in the run. As we approached this section, I asked for a little extra effort. The boys responded and I got more than I bargained for as I began barking the directions louder from the back. The Boys were in familiar territory as we started back to the barn and I can proudly say that, in true F3 form, they opened the throttle up and continued that extra effort all the way back.
Not sure what everyone’s pace was but I brought up the rear averaging 8:03, meaning average for the group had a 7 handle with it.
A very impressive run and effort by all this morning and all look soundly prepared to dominate at Thunder Road.
I am grateful for the privilege of leading these strong men today.
If you like to run, give Devil’s Turn a try.
Moleskin
Haggis is the fastest person I know with an ongoing “IT band injury.” Apparently, speed and hills help the healing.
I need to write raving reviews for Turkey Leg’s headlamp and vest. I can testify that the rear red blinkies are visible from a long distance away! Safety first. #blackdiamond #amphipod
YHC was in such oxygen debt post run that he accidentally tweeted and referenced Fast Twitch instead of Devil’s Turn. Aye! #rookie #feltlikefasttwitch
Mighty Mite found a golf ball on the way back.
Announcements
MM mentioned a New workout we need to support(Olympus, Gear Workout at Elizabeth Lane Elementary on Saturdays at 7).
Convergence-Joe Davis 5k Jan. 4
Panther viewing party(Nov 10)
MCM tribute workout(Nov 10)
TR Christmas party(Dec 7)
Mud Run(Email Stagecoach if you want to HC)
Others?
-Posted on behalf of Rock Thrill