Eleven pax followed the Glow into the gloom on a crisp morning at Rebel Yell. What would the VQ have in store – a paper champion, of course. Much like a freshly completed NCAA bracket in March or an NFL roster in August the workout looked good… on paper. But how would it play out on the blacktop of Polo Ridge Elementary?
The Thang
Lap around front parking lot, run to back lot for COP
SSH X 20
Merkin X 20
IW X 13
Burpee Gassers:
100 yd sprint down, 10 burpees, 100 yd sprint back, 10 burbees
100 yd backwards run down, 9 burpees, 100 yd sprint back, 9 burpees
100 yd karaoke right down, 8 burpees, 100 yd sprint back, 8 burpees
100 yd karaoke left down, 7 burpees, 100 yd sprint back, 7 burpees
100 yd sprint down, 6 burpees, 100 yd sprint back, 6 burpees
Dora between heavy breaths: “If I had known (Rebel Yell) was going to be this tough I would’ve gone to the easier workout at Hydra.” And he thought he only made backblasts because of his beard.
100 yd butt kicks down, 5 burpees, 100 yd sprint back, 5 burpees
50 yd forward walking lunge, 50 yd sprint down, 4 burpees, 100 yd sprint back, 4 burpees
50 yd backward walking lunge, 50 yd sprint down, 3 burpees, 50 yd sprint back, 3 burpees
100 yd sprint down, 2 burpees, 100 yd sprint back, 2 burpees
50 yd forward bear crawl, 50 yd sprint down, 1 burpee, 100 yd sprint back, 1 burpee
Plank
Now that everyone’s loose, pain stations:
20 jump squats, run to playground
10 pull ups
100 yd sprint down drive, 20 merkins, 100 yd sprint back
Rinse and repeat X 2
Plank
Victory Lap:
Group sprint to first speed bump (40 yds) and back, sprint to second speed bump (80 yds) and back
Mosey back to parking lot
COT
100 LBC’s OYO
60 second plank, 30 seconds at six inches, Radar 10 count
Moleskin:
Great work by all the pax today. The goal was to keep everyone’s heart rate up and the mission was accomplished. Not a lot of chatter once Burpee-palooza started but great effort by all. Lots of running, lots of burpees and lots of smiles when we were finished. Welcome to FNG Backwoods and Tclaps to Clarabelle for the EH one day after making his first post. Thanks to Spackler and Crab Cake for giving me the opportunity to Q. My quads and back are telling me the paper translated to the pavement.
Announcements:
21 pax stepped outside to temperatures in the mid-30’s and a welcome blast of fresh cool air. “It’s on” they all said excitedly. These brave pax then proceeded to converge on Olde Providence Elementary for a workout that did not discriminate on the basis of wardrobe or attire, like some other unnamed workouts on Tuesday morning not named Fast Twitch. Here, all men were welcome, all men recognized as being created equal, and all men were equally treated to a very large helping of pain handout. Long sleeves, short sleeves, toboggans, fingerless gloves, blue jeans, wet suits, breakdancing pants, tutus, short shorts, long pants, mittens, ear warmers…
The Thang:
Trackside:
1 Lap then 5 Burpees x 2
Partner A bear crawls, partner B merkins x 15 and catch partner A, switch (1 lap around)
Mosey to Fields for COP:
Merkin x 10
SSH x 15
Wide Merkin x 10
IW x 20
Diamond Merkin x 10
Squats x 15
Merkin x 10
Partner Up, Line Up for some field sprints:
Partner A Jump Squats, Partner B 50-yard there and backs, flapjack
Partner A Burpees, Partner B 50-yard there and backs, flapjack
Partner A Heels to Heaven, Partner B 50-yard there and backs, flapjack
Mosey to Concession for some 30-20-10’s:
Dips x 30
Jump Ups X 20 (or 10 step ups each leg)
Burpees x 10
Rinse and Repeat
Form a line, Indian Run to Rea, Windyrush, Foxworth (1/2 mile)
Partner Back Up:
Foxworth Hill sprints Partner A plus 5 burpees there and back, Partner B Jump Squats, flapjack
Run back home through Olde Providence Outdoor Classroom
COT – Circle Up for 3 Minutes of Mary:
Mason Twist x 20
Freddy Mercury x 15
Dolly x 15
Flutter Kick x 15
that’s a wrap folks!
Count off and Name-o-rama
Moleskin:
We came, we saw, we did our thing. Great work by the pax un-phased by the cold. Some were reminded that it is the end of October and hats, long sleeves, and gloves may be needed on these gloomy mornings.
Anyone who saw M OLB post on the main site I am sure you were moved. Anyone not checked that out yet, you should do so. It is a reminder of why we are F3, and how being a part of F3 is bigger than any one man. Many of us in Area 51 did not know OLB, Terry Pridgen, but we know if he was posting to workouts with F3, that he was a brother. Hops had some great comments and words you should check out too. 3rd F is strong today people!
The Hydra pax is no joke these days. Strong work and way to push it. Filmont mentioned we need some fresh pax to post so he can have someone to push. Sounds good to me. We have 500 homes in OP right behind us. And Filmont, you have been battling every week and doing awesome work man! Greyhound is getting stronger and mentioned it. He said the rest of the pax is getting stronger too. Agreed, sounds like Q’s are doing their jobs.
Last, keep coming back, keep pushing it, keep getting better. It happens one workout at a time gentlemen.
Announcements:
Nov 10, 4 PM Panther v. 49ers at Fox & Hound Ballantyne. See weekly F3 email for evite link and details.
New workout named Olympus. New kettlebell/strength workout starting this Saturday at Elizabeth Lane Elementary.
Put your name in for Spring Mudrun Team. Stagecoach is Mudrun Q and looking for free agents or teams. Sign ups will be around Nov 1. You should sign up if you have been working out more than once per week. One of the best events we do and great 2nd F on bus ride to and from.
Holiday party at Tiger Rag’s casa. See the weekly F3 email and evite.
Run around building and settle in for some People’s Chair-o-rama (2 x 90 seconds)
Mosey back to to parking lot and split up into groups.
10 burpees OYO because you can’t have a burpee-free workout — I’m pretty sure that’s stated in the fine print of the Disclaimer.
Run back to the safety of the parking lot for COT.
Moleskine:
– Stated intention of the workout this morning was to do a basic bootcamp, hit the major muscle groups, run around a bit, and have a wee bit of fun along the way. Based on feedback, I’m happy to report mission accomplished.
– The unstated intention of the workout was to complete most of the field work in the sprinklers. Unfortunately, the sprinklers weren’t on today. Why do it in the sprinklers? For some stupid reason I thought it might be fun – that’s why. Perhaps even more than a wee bit of fun. And we all need more fun in our life. Heck, for many of us, F3 is about as fun as our day gets.
– As always, it was a privilege and an honor to lead you guys.
Announcements:
– HDHH tonight (sorry, I posted this while HDHH is going on, which means I didn’t get my own message. I should be HDHH’ing, not posting right now…)
– New gear/Saturday workout: Olympus. Word is The Hoff will hunt you down if you don’t post.
– Spring Mudrun. Sign up. Stagecoach will hunt you down if you don’t.
11 men got a chance to throw around some weight at The Maul.
MOSEY
4 stations, 1 minute at each with a 20 second rest in between.
4 more stations, 1 minute at each with a 20 second rest in between.
MOSEY
MOLESKIN
It was a nice weighted workout today. It’s good seeing the brothers Grass Stain and Crab Grass showing up on a regular basis. Both seem to be pushing each other during the workout. Pinkman made his return to the Maul as well. Keep coming out my friend.
30 men gathered under the lights of the South Charlotte Middle School parking lot awaiting the latest trip down into the real Death Valley. According to the #MadHatter, it’s where dreams go to die…for us, it is at least where we go to work out hard for 45 minutes. The temperature was perfect, with just enough chill in the air to have the Pax eager for the start. Off we went at 0530.
The Thang
Mosey down into the Valley for a warmup lap around the track (no clipboarders, just us)
Circle up around mid-field for some COP:
Line-up on the line along the goal post for some exercises and sprints:
Back to mid-field and circle up for the finish:
Mosey back to the parking lot…a little bit of time left: Dollies – 20 cadence
COT
Naked Moleskin
Announcements
We started with 38 but ended with 37. Not sure where Wolfman ended up but he might have been the only sane one among us.
Knowing there would be lots of snatches and swings, Your Q advised the Pax to remove watches and rings. Many were not able to do so–#sausagefingers. Chatty mosey down to parking lot and knock the stink off with some SSHs, I Walkers and Squats. If you are wearing sleeves–on a 57 degree morning–do some burpees then go straight to your VW Cabriolet, get your man card out of your purse, and turn it in. Because that is some weak sauce. Fifty. Seven. Degrees. That’s just sad.
But there’s nothing we can do for our besleeved comrades, so we move on to an exercise I am fond of: the two-handed swing. Just forty or so to get the hips firing, hamstrings and glutes activated, core engaged. A prelude for….
The Secret Service Snatch Test. The SSST is as brutal as it is simple: do as many snatches as you can (with good form, of course) in 10 minutes. You can put the bell down and you can switch hands. It’s meant to be an indicator of mental toughness as much as anything but from what I can tell, people that care about these things consider anything below 200 substandard. And that’s with a 53 lb. bell, mind you. The ladies have the option to use the 12kg (25lb) or the 16kg (35 lb) bell for the test. If that weight more closely resembles your bell you were probably wearing sleeves. For the record: 155 with a 45 lb and it sucked.
A Short Leg-O-Rama: tried a hack squat of sorts with the bell behind the back, but that didn’t work so well. Followed by sumo squats, KB lunges, Good Mornings, and then KB lunges to each side. Just enough time to let the arms recover for….
The Swing Ladder A variation of my solo #sadclown workout when I can’t post:
An asinine amount of snatches and swings result in the Dead Fish Handshake. Go with the fist bump today.
ANNOUNCEMENTS
Seven strong Men of Fast Twitch put up 4+ miles each on the #speedcircuit, while the bagpipe SOBs apparently continued their remedial work today on running a single mile.
Launch promptly at 0515, run down 51 to Davie Park.
Circle up for brief COP: 20 SSH, 20 Squats
Speed Circuit:
Partner 1 runs up to the end of the front lot and into the playground for three exercises:
Run back to starting point.
Partner 2 runs to back lot, around parking lot and back to starting point.
Partners do 20-30 burpees total combined (20 for groups of two, 30 for group of three).
Flapjack, repeat the above 3x+
Jailbreak back to school for recovery, COT.
Total Mileage: 4.4 – 4.9, depending on where you were when we stopped in the circuit.
15 strong men completed a few rounds of pain this morning at the SOB hideout known as Bagpipe.
The Thang:
Mosey to warm up spot: 25 Side Straddle Hops, 20 Imperial Walker, 25 Merkins
Mosey to Loch Ness wall #1: 10 slow Durkins, 10 slow dips, 20 slow squats.
Run around Loch Ness to wall #2: 10 slow Durkins, 10 slow dips, 20 slow squats.
Mosey to second lake (Loch Doon). 10 Burpees at own pace then lap around lake.
Mosey to foot of long hill up to bridge…. fast run up hill to bridge. Peoples chair at the top.
Mosey back down to parking lot for Mary Merkin Madness: 2 merkins, 20 flutter, 4 merkins, 20 dolly, 6 merkins, 20 heels to heavens, 8 merkins, 20 rosalita, 10 merkins, 20 little baby crunch, 8 merkins, 20 left side raise, 6 merkins, 20 right side raise, 4 merkins, 20 mason twist, 2 merkins, recover.
Mosey to Loch Ness. 3.3 laps = 1 mile time trial. Selected results below:
Frehleys Comet (7:52), Chipotle, Brisket (6:23), Gumbo, Spinner (7:06), Peaches, Wingman (7:43), Mighty Mite, Grass Stain (7:00), Crabgrass (7:46), Puppy Love (6:55), Long Distance, Flip Flop, Rolling Rock (7:40), Haggis (6:14)
Back to parking lot for COT.
Moleskin:
From SKywalker: So for those of you who know Hamlet, our QIC today, you know that he is a man of few words at times, but man can he Q. So, since Hamlet didn’t give me a Title for the backblast, YHC came up with one.
Now, for the backblast….
The Thang:
• Run to Carmel Middle, stopping at speed humps for Merkins (M) x5, Mountain Climbers (MC) x5, Carolina Dry Docs (CDD) x5, and Rock Hoppers (RH) x5.
• COP – M x15, SSH x25, MC x15, Imperial Walkers x15, CDD x15, Sumo Walkers x15, RH x15.
• Count off 1 & 2 – 1s Dip in cadence / 2s sprint length of parking lot and back – Flap Jack (x3)
• Run to track – Run ½ lap Mx15, back ¼ lap Dolly x20, repeat with MC / Freddie Mercury, CDD / Russian Twist, RH / Oblique Sit Ups.
• Run ¼ track crab walk to center of field, sprint back – Plank
• Run ½ track bear craw to center of field, sprint back – Plank
• Run to upper parking lot – backward run to front of school
• Run to 1st speed hump – M x5 / squats x15
• Run to 2nd speed hump – CDD x5 / RH x 5
• Back track to 1st speed hump – 10 MC
• Run to church parking lot
• Mary – Dolly x20, Freddie Mercury x20, Russian Twist x20.
• COT
**This post is intended to get the message out about the GRC 815, and we are going to add to it as we go. Please send me your thoughts and pictures (to Shawn.Kelly@windstream.com) so I can insert them into the Post so the PAX can see images of what is outlined below. My photos are blurry.
01:00 Inspection Line Up
Cadre Dakotah / Cadre Greg
And 11 Shadows (Dora, Culkin and Angler were among the 11)
Coupons: (8) Military Water Jugs – filled up, (2) 55LB KB’s, Fire Hose, 40LB Sand Bag, 120LB Ball, (2) 80LB Sand Bags….AND a 1200 LBS Pole.
31 brave souls (18 of them from F3) were nervous and excited to embark on what would be a life changing event. With over 20 of the 31 admitting to never doing a GRC before, this was definitely something that would become a defining moment for many in the GORUCK class 815.
Cadre Dakotah addressed the group by mentioning that he and Cadre Greg were both active duty Special Forces Green Berets. Dakotah told the group that he joined GORUCK in June, but has been a GRC Cadre every weekend since, and was well accustomed to dishing out the pain. He also mentioned that he joined up with the Army in 2002 and was thankful to have the chance to serve our country in Iraq and shortly thereafter, was selected to be in Special Forces riding along with the 182nd as a medic.
Cadre Greg also added in that he joined the Army in 2003, with 10 years of service and was selected to be in Special Forces and served overseas. Cadre Greg currently is a specialist in training soldiers for the Special Forces selection process and he had recently completed his first GRC. The 815 was to be his first opportunity to Cadre for GORUCK.
Needless-to-say, these fine warriors were more than ready to give the PAX a taste of what life is like during the selection process for The Green Berets. What the PAX was about to go through was quote, “Exactly what we do during the first day of the selection process to assess where our candidates are physically and mentally” – Cadre Dakotah
Once the introductions were made and Rucks inspected, Cadre Dakotah called out for our Team weights…almost our First infraction since only 1 person brought a fire hose and we were lacking a team weight. Not thinking totally through it, I (The Hoff) realized that I had an extra Kettle Bell in the trunk so offered that up. Cadre accepted and asked us to get the KB out for our team weight…again, poor decision on my part as the KB I had in there was 55LBS, 30LBS heavier than then what was required – Trust me, there was a lot of chatter during the 12 hour and 30 minute Ruck about how terrible that bell was.
Welcome Party 01:15-03:15 Lower Field
Most of us were thinking there would be a similarity to the 707 with the Tunnel of Love and Dip in the Creek, but boy did the Cadres have other plans in mind. Formation and Teamwork were the key here. The Cadres were solely focused on breaking us down as a unit and forcing us to work as a team while performing perfect reps. Dakotah even told us they wouldn’t be talking to us for the first 3-4 hours and we needed to talk to each other instead. The Welcome Party consisted of Pushups, Lunges, Squats, Thrusters, Overhead Ruck Press, Flutters, Six Inches, Jumping Squats, Jumping Lunges, 100+ Arm Raises, “On your Belly-On-your Back-On your Feet, Planking, Duck Walks, Frog Jumps, Bear Crawls, Team Sprints with 5 Gallon Jugs, Leaning Team Merkins, and much…much more.
Mosey to Playground for Pull-Ups, Hill Sprints
Fountain Time 03:15-03:30
In the fountain, after we were all smoked from the PT, some were actually looking forward to cooling down…for the most part. Burpees, Push Ups, Flutters…then came the song that would resonate through our heads for the remaining 10 hours:
“On your belly, On your back, On your feet” – Cadre Greg singing as the PAX had to go from belly fully submerged, to your back then squat jump to your feet – exhausting. Followed of course by a roll through the sand just to make sure we were uncomfortable for the upcoming Ruck.
Ruck Time:03:30
Time to Ruck…Cadre selected the youngest person in the group to be our lead and told us that we had to pick up a package at Veterans Park. Funny thing was no one had a clue where the park was and we were told that we has 1.5 hours to get there. Along the way and a few wrong turns, the Cadres began killing off many of the PAX. The first incident was because one of us accidentally stepped into the street and the others to follow were punishments for not being in formation (infractions began piling up…check back later about the infractions…ugh)
Veterans Park 05:00
At this point it was clear the Cadres were becoming frustrated with our lack of teamwork and decided to take us to the baseball fields for more punishment. Bear crawls, Jump squats, etc. to get the PAX back in the right mindset. Once completed, our mission was to find the package that was waiting for us and what was to follow was one of the most horrific items that would haunt us for the remaining journey…a 1200 LBS Telephone Pole. This thing took 12 men to carry and was awful. No hiding from the pain and with us packed in so tightly just to carry it our steps were much shorter than we would have preferred, which in essence doubled the amount of pain we were in under the log.
When we got the Log up, Cadre announced that we needed to find the Holiday Inn in Center City. Off we went…
About ½ mile in and WAIT..FLAG TOUCHES THE GROUND! The punishment for this was devastating. Those on the log had to press over head in cadence alternating from one shoulder to the other, while the others pressed Rucks and Jugs in the same fashion until shoulders were completely smoked. We learned the hard way to never do that again!
Along the way, the rain started and the sun began coming out. Many spectators were asking us what we were doing, but the PAX was not allowed to say anything other than, “GORUCK”…we couldn’t even ask for directions.
Holiday Inn 07:30
PAX gets a nice history lesson, water break learns about what it is like to be a new recruit staying in the Holiday Inn the night before going to boot camp. Cadres then give us orders to find Fraiser Park and we have 1 hour to get there. If we don’t get there in time, more penalties in store.
Fraiser Park 08:45
At Fraiser we were met up with a local and learned that in war time, the Army takes time to train the locals there to aid and assist in the War efforts. These brave people act as our allies and help the soldiers fight during wartime. In addition, we offer them back some assistance in supplies and transport. It is here that things got really tough for the PAX. 3 more coupons of epic proportions. (2) 80lbs bags and (1) 120lbs ball. Time to move out! Orders are to move out to the 5 point intersection off Morehead Rd, then to the Met. We have 2.5 hours to get there.
After 8 hours in, a strange and unforeseen thing started happening. The PAX became 1 team. We moved more efficiently and move faster with the extra weight. Since we were all at this point carrying something, there was no relief at all. Everyone had to dig down deep and work together. The pain turned to focus as we made our way to the Met.
The Met 12:30
DROP LOG OFF. 6.5 hours of carrying that enormous pole was over. Drop Ball and Extra Coupons.
Cadre called out “20 minutes to get back to Independence Park” and we all double-timed it. But the Cadres had other plans…killing off the big guys. For the last mile, 8 of us were killed off and it took everything we had to move those bodies through the streets. Dead guys’ arms were around 2 people’s necks while legs held up by 2 more. At this point, everyone was carrying a human. We almost didn’t make it on time, but dug deep and made it back to the park.
Independence Park 12:50
Could this be? We finished 10 minutes early…NOT!!!!
INFRACTIONS – Cadre called out our 15 infractions, therefore we owed him more time.
Infraction Exit Party:
15 rounds, 15 exercises with sprints up the hill in between each round. If we didn’t perform in perfect cadence or rep range, we start all over!!
Rounds (Squats, Push Ups, Squat Thrusts, Lunges, Mountain Climbers, Ski Abs, Flutter, Burpees, Overhead Press, Arm Raises, Belly-Back-Feet, Frog Jumps, Jump Squats, Thrusters, and Slow Squats in Cadence) – Basically did an intense F3 routine at the end of a 12 hour Ruck.
Finished 13:22
I’ve never been so proud to be a part of something in my life. It didn’t hit me until Cadre Dakotah shook my hand and handed me the patch when I realized the true meaning of what we were doing. I became overwhelmed in emotion as I thought about the team…the guys that I trained with at SPEARHEAD for months and the new friends I made from the class of GRC815. Finally, I realized what it all means…it isn’t about 1 person, but the team. I looked over at BLC, Iron Horse, Sweetness, Check Point, Culkin and the rest of the group and was a moment that will stay with me forever. What we accomplished was unreal. Our bodies were physically beaten down to a point of complete failure. Our mental stability and strength was tested the entire time as we would not give up. We would help our brothers in need regardless of how sore or tired we became. We were there for each other no matter what. It is with great appreciation that I thank everyone who was involved and moving forward recommend this to everyone looking to achieve what we did that day.
For a link to photos from the GRC Class 815 click: https://sites.google.com/site/spearheadf3/photo-gallery
As always an honor to be able to be a part of something like this!
Respectfully,
Shawn Kelly aka The Hoff