Licensed to Ill
8 men showed up for SPEARHEAD extra credit with a gigantic boom box and a cassette tape of ‘Licensed to Ill’ and smiles on their faces. We hustled down to the 50-yard line, set the box on the sideline bleacher, turned it to 11, and pressed ‘Play.’
What follows has got to be, hands down, the funnest workout I’ve ever done.
#dowork
[table]
Title,Length,Exercise
Rhymin & Stealin,4:08,Over/Under
The New Style,4:36,Ruck Squat Press
She’s Crafty,3:35,Partner Wheelbarrows
Posse in Effect,2:27,Selection Burpees
Slow Ride,2:56,Bear Crawl
Girls,2:14,What happens at SPEARHEAD stays at SPEARHEAD.
(Tape Flip),1:00,Hydrate
Fight for Your Right,3:28,Sniper Drills
No Sleep till Brooklyn,4:07,Partner Carry
Paul Revere,3:41,4×100 meter run 20 pushups/20 tuck jumps
Hold It Now Hit It,3:26,4×100 meter run 20 lunges/20 squats
Brass Monkey,2:37,Thrusters/Manmakers
Slow and Low,:38,This is an exercise you haven’t done before.
Time to Get Ill,3:37,100 Mountain Climbers/100 Plank Jacks
(Tape Flip),3:00,400 meter jog
Rhymin & Stealin,4:08,Over/Under
The New Style,4:36,Overhead Squat Press
She’s Crafty,3:35,Bear Crawl Race 5 Burpees for losers
Posse in Effect,2:27,8-count Body Builders
Slow Ride,2:56,Ruck press flutters/Ruck press hello dollys
Girls,2:14,I told you what happens at SPEARHEAD stays at SPEARHEAD.
(Tape Flip),1:00,Hydrate
Fight for Your Right,3:28,Sniper Drills
No Sleep till Brooklyn,4:07,400 meter cooldown jog/Jailbreak
[/table]
2MOM (in cadence)
– x20 LBCs
COT
AAR/NMM
The guys had their boom box ‘coupon’ out on their mini-ruck this past Saturday and they asked YHC if I’d allow them to bring it along with their favoritest tape to the extra credit PT session this morning. YHC is certified as the World’s Biggest Beastie Boys Fan(tm)(sm)(r) so I sat down and proceeded to put together a root down smokefest for the boys that would take full advantage of this classic oeuvre complete with trivia, and hopefully get a few smiles along the way. This is supposed to be good livin’ after all.
There were plenty of opportunities to earn credit in the form of extra seconds of rest and less reps awarded to the pax for rapping along with the 3 MCs and knowing the right lyrics as well as answering Licensed to Ill trivia along the way. Sadly they only earned a total of 25 seconds of rest and 10 fewer plank jacks (I gave them 30 off cuz’ 100 plank jacks sucks) for the entire 90 minutes. They can certainly dig that funky groove though.
Checkpoint won the jailbreak and called 20 LBCs in cadence for his winner’s pick for last exercise, and Liquorcycle won the Bear Crawl race (faster than Donkey Kong). #itpaystobeawinner
I hope you guys enjoyed this as much as I did. #TClaps to all of you for your great attitude about unconventional workouts and your strong work out there. #nocheating #TClaps to our double-War-Daddys Iron Horse and Checkpoint. #TClaps also go to M.Dora, the World’s Second Biggest Beastie Boys Fan(tm)(sm)(r), for putting together the majority of the workout. Yeah, we all just got chicked. #FiAstrong
RIP MCA
/d
EWWE That Smell, Can’t You Smell That Smell?
15 dedicated warriors of the UC entered the gloom on this fine day eagerly willing to submit their DownPainment!!!!
Tha Thang
Mosey to field behind Middle School
COP
- SSH x20
- Imperial Walkers x20
- Mountain Climbers x20 … and hold
- Peter Parkers x20
- Slow Squats x20
- Penalty burpees x5 (In honor of Chicken Dance and Hardwood dumping the fartsack a little late this am)
- Bear crawl to the road
Indian Run to Elem School Playground
She Hate Me (8 mins)
- Donkey Kicks @ swings x10
- Pull-ups x10
- Dips x20
- Jump-ups xNOPE (Audible called after PAX almost lost teeth due to slippery AO)
Mosey to fence for a little Obstacle Practice
- Walking Lunge length of Fence ~ 20yds
- Alternating bound over fence until back to start
- repeato
Sprawling Indian Run to high school
Hand off to Z –
Geddy up boyz because we’re going to see a man about a sick horse over at the stadium…
– Quick Mosey toward the field with burpees along the way (5, 7 &10 when you’re home).
Rail Work
– Railslides up – over – around and down the turnstile to warm up the shoulders!
Bleacher Work
– Run up the home team bleachers, run across 1/3 of the way and back down (reverse plank)
– Bearcrawl up the home team bleachers up, run 1/2 way across and back down (reverse plank with 30 dips to follow)
– Run up the home team bleachers, run the entire length of the stadium and back down.
Quick Mosey from the HS over to the Middle School
Hill Work 100’s (Partner up, size does not matter)
– Partner A runs the hill and back to relieve Partner B performing said exercise, flapjack until complete. Each exercise = a total of 100
- Merkins (100)
- Wide Arm Merkins (100)
- Diamond Merkins (yes 100 combined)
Wait, did we really leave Jack Webb Short?????
- Finish JW from 7-10 (merkins / air presses) *crowd pleaser*
Wall Work
– People Chair (90 seconds / 60 seconds w/ 30 air presses)
Head for the VSF for some Mary
3,4,5 MOM? QIC is O2 deprived by now and barely remember
- Flutter X20
- Dolly X20
- Backscratcher X20
- Protractor
the end
Moleskin
It was yet another beautiful Fall Saturday morning which really brought out an energized PAX ready to work. Well, at least until we landed over at the HS football stadium. As we approached, an overpowering stench like no other came upon us. It’s been a few years since YHC has been to a HS football game so not exactly sure what goes on there these days. Countertop claimed it was from the resurfacing of the track only to be rebutted by Cottontail saying “No, I know this smell this is the result of Teenagers”. #ctshowdown…. I’m going go with Cottontail being that the man has 10 so….
The PAX persevered and powered through until the final circuit of the stairs when QIC wanted to call out the next said exercise “in the form of a DERKIN” until Cottontail chimed in “nah man, you really going to do that? Don’t do that”. YHC obliged, so he called an audible and said lets leave the stairs/stadium, run some more and head for home…. The PAX quickly became energized sprinting for home not knowing what awaited them. #doesntanyonewearawatch #werenotclosetobeingdone? Well what’s waiting for you at home, why the hill with plenty of time left to finish STRONG!!!!!! And finish strong the PAX did.
Outstanding work by everyone today, especially the 2.0s: Boone Dock (2.0), Cottontail, Skillsaw (2.0), Thumper (2.0), Slide Rule (2.0)
Congratulations to “The Dream” for successfully scaling Mt. Whitney #tallestpeakinthelower48. That is quite a feat and accomplishment brother!!!! #uberimpressive
-Z- OUT
Six = 300
Who needs the Day Zero Challenge when we can take a little Spartan inspiration and do “The 300” for a little strength and endurance challenge at Area 51. Six of the faithful were crazy enough for it Saturday morning. Yes, this is a late post. Yes, I am a slacker. Yes, this workout was painful.
The Thang:
8 is Enough
8 men decided to close out the 3rd Qtr of the yr with a nice, cool morning at the Foxhole.
Reps & running on the menu today.
COP
SSH x 25
Imperial Walker x 20
Peter Parker Merkin x 15
Mountain Climbers x 20
Farmers Carry around soccer field, with 5 merkins at the KB transfer point.
Field for Partner Century Sets
Partner 1: hammer curls, Partner 2: sprint width of field – flapjack until 100
Partner 1: 2 hand swing, Partner 2: sprint width of field – flapjack until 80 (audible for time)
Partner 1: goblet squats, Partner 2: sprint width of field, 5 merkins – flapjack until 100
Partner 1: 2 hand overhead press, Partner 2: sprint width of field, 5 merkins – flapjack until 100
Mary
Flutter x 15 w/ KB press
Dolly x 10 w/ KB press
LBC x 15 w/ KB press
Russian Twist x 10 w/ KB
Hamburger Hill
Shoulder press x 10 (right), up hill for 20 mountain climbers.
Shoulder press x 10 (left), up hill for 20 mountain climbers.
Standing KB push x 15, up hill for 10 merkins.
Upright rows x 10, up hill for 10 merkins.
Hanging KB squat x 10, up hill for 10 merkins.
Mosey back to home
Rows x 10 (left)
Rows x 10 (right)
* spontaneous burpees by Wingman and Mighty Mite to burn last 14 seconds on the clock
COT
Moleskin
Small group today, which worked well for century sets. Everyone was pushing hard, even
while gassed after the sprints. We definitely hammered out a lot of reps today, and decent
cardio to boot. Great start to the week.
Announcements
Check weekly email for November and December 2nd F events.
Swamp Rabbit Shoutout
15 men showed up this Monday for their weekly dose of THE RED PILL and they got a nice Dora 1-2-3 chaser to go with it…
The Thang
Tiger Rag and Uncle Leo get voluntold to grab the two 35 lb. KBs and we all head to the soccer pitch and circle up for…
COP (in cadence)
- x15 SSH
- x15 IW
- x16 Merkins
- x15 Squats
Form up into 2 columns behind Tiger Rag and Uncle Leo, KBs at the head of the line, for…
- Indian Coupon Run
- Last man sprints to front of the line and grabs coupon
- 2 laps around all 4 fields
Line up on sidewalk for the Dora 1-2-3. How it works:
– Partner 1 sprints 50-ish yards and back
– Partner 2 does AMRAP for said exercise
– Flapjack until total rep goal is reached per team
- Round 1 — 100 Hand-release Merkins
- Round 2 — 200 Fingertip Flutters*
- Round 3 — 300 Squats/Jump Squats
- Round 4 — 400 Burpees. Just kidding. 4 laps worth of Tuck-jump Burpees (20-ish)
- Round 5 — 2 laps worth of Selection Burpees (10-ish)
6MOM (in cadence)
- x10 One-legged Dolly
- x10 Other-legged Dolly
- x20 Manly Flutters
- x20 LBC alternating elbows
Finish it all up with…
- x14 8-count Body Builders
Mosey back to parking lot for COT.
Moleskin
Swamp Rabbit got infected by the Dora 1-2-3 back in July and they still haven’t found a cure. This one was for them.
It was pretty quiet out there today. Probably just Monday Grumbles. Not sure though. Something about O’Tannenbaum not pulling his usual Matlock. And to say OT was doing even Little Baby Squats would be generous. Those were Cottontail thrash-squats.
Uncle Leo’s bedhead? Now a regular feature of workouts. It would be weird if it wasn’t there.
E-threats of ruck mutiny proved unneeded, despite the appearance of 70-some-odd pounds of coupon at the beginning of the workout. Hey, what happens at SPEARHEAD (ALL CAPS) stays at SPEARHEAD (ALL CAPS).
What’s a “Fingertip Flutter?” Why it’s the Jillian Michaels SelfMagazine.com Sexy Abs Fitness Routine of the Month. No, it just keeps you honest, slows you down and makes you have to run 2 more rounds before finishing the set. Same reason we did hand-release merkins. #slowdown #goodform #dowork
#TClaps to Skinner, Far Side and Chizzik (?) who completed a half iron-man relay this past weekend. Strong work, brothers.
Announcements
Sign up for something.
Dora out.
WTF…Webster’s on Q?
Gimpy aka Webster aka Run stopper was on Q today, and as always it was a nice easy workout for 17 men at base camp, not a lot of mumble chatter going on, but a whole lot of moans and groans.
Mosey to lower Softball fields:
- At bottom of stairs, Bear Crawl 100 ft; Lunge walk 100 ft to bleachers
Continue Mosey to Lower Fields Circle up for COT
- Imperial Walkers x20
- Mountain Climbers x15
- Mirkens x10
- LBC x20
- Russian Twist x20
- Nipplers x20 (own count)
- Dive Bombers x10 (own count)
- Wide Mirkens x10
- Prisoner Squat x20
Mosey to upper field for 3 rounds of following:
- Dips x20
- Laying down Pull Up x20
- Slow Squat x20
- Bear Crawl 100 ft
- Lung Walk Back 100 ft
Mosey to Lower Track:
Partner up wheel barrow from 100 yrd start line to end of bleachers (70 yards)
Flapjack change partners return to start.
Four Corners – Perform 25 exercises at each corner of the track
- 1st Corner – 25 Squats
- 2nd Corner – 25 Mirkens
- 3rd Corner – 25 LBC
- 4th Corner – 12 Lunges on each Leg
Done.
Moleskin:
- I always enjoy Qing at Basecamp, but I think Passport and Smash are using me as an incentive for the regulars to step up and Q; just sayin’ don’t mind being used, but COME ON MAN!
- It always makes me smile to see the men who post at Base Camp! You guys are beast; in all seriousness it’s great to see Greyhound out there ripping it up. Many men in their 30’s can’t hold this guy’s jock strap! #ONEOFAKIND #WARDADDY
- I am still nursing a sore/ pulled calf, so appreciate the patience as I shuffled or mosey to our various workout stations this morning! I’m coming back when im all better and all we are going to do is sprints and mirkens…
Backblast – DMZ – painfest 09/30/2013
Near 40 men gathered in the gloom for a hearty deposit on the week ahead.
The Thang:
Ball of Man – start it right
Run in to Middle School – Warm Up
SSH X 20
Imperial Walker X 15
Merkins X 15
Peter Parker X 20
Mountain Climber X 20
Seal Jacks (brought by Skywalker – a Southie special) X 20
Run to Lacrosse field for Chasers AKA OJ Simpsons
Partner up; Partner 1 lays with their 6 on the deck, Partner 2 sprints while Partner 1 jumps up and tries to catch Partner 2. If caught, P2 does 10 burpees. If not caught, P1 does 5 burpees.
Repeat 4X (2 as hunter, 2 as hunted) followed by mosey and 1 side by side (P1 v P2 – sprint out)
Mosey to parking lot, Karaoke right, Karaoke left
Adjacent Parking Lot – 11s
1 burpee, run 50 yards, 10 lunge jumps – 2 burpees/9 lunge jumps – go til flapjack
6 minutes of Mary, #HorseGrunting going on
Run out to COT
Props: Rampart – pulled hammy but committed and never quit, #Oorah, Chelms – Respect (capital R) — Chelms brings the heat every time I post and he certainly did this morning, Dirt Bike – FNG but posted with style #LeadFromTheFront, Skywalker – for grabbing Dirt Bike for his 1st Post
Correct me on names, Siri was taking a nap when I took roll call, #SiriSucks
Living Up to the Hype
The #F3DayZero Challenge
The shovel flag was planted, the tunes were cued up and the giant weinke that held the day’s tasks was hammered into the ground. 14 men, including 1 FNG, gathered in early morning coolness and stared at what we were about to undertake.
In between each exercise, we ran a lap around the 1/3 mile McAlpine Elementary track.
The Challenge was tough, living up to the hype. It showed us no mercy. But we gave it none in return. All the pax worked hard this morning. Most of those that did the Challenge the first time around improved on their results…#MissionAccomplished. And those that did it for the first time battled from start to finish. Congratulations to all who took on the #F3DayZero Challenge.
The next Challenge day is 11/23…mark it down.
Filipino Chewy Balls
The final box score reads 14, including 1 FNG. The presumptive Q was MIA with at T minus 1, so the assumptive Q, hoping for some stair and ramp work at the deck anyway, grabbed the conch before anyone could protest.
Mosey next door for a quick Conspicuous Warm Up, thus signalling tardy pax to join us (we are not always so congenial):
- We picked up one: Jamboree, who would later blame city planners and traffic engineers for his failure to leave his house on time;
- We expected another: #wombfish, presumed tangled in the tuna nets on Johnston, but who later tweeted that his tummy hurt upon awakening;
- We unbeknownstingly (#makingupwords) missed a third: the appropriately-named Glitch, who, after missing the Conspicuous Warm Up, drove around a bit then took a nap–in the upright and locked position–in the parking lot until we returned for COT. This, mind you, while his EH’d FNG was out there sucking gloom through every orifice that could possibly suck gloom.
We did some flapping about to warm the muscles and lube the joints, then proceeded to Loch Ness for 11s, consisting of wall jumps and derkins. Then we moseyed a quarter lap for more 11s, this time with wall jumps and dips. Some little baby jogs, a hill sprint, and a half-bridge lunge walk later, we arrived at the deck that is PROHIBIDO during the week but is ALLOWEDO on Saturday.
From here, we did stair work.
- We alternated flights of Bunny hops (not the two pax, Bunny and Hops; the exercise of Beclownment that is equally tough on heart rate, the Achilles and the ego) and triple step ascending lunges (just walk up the flight, using every third step). Planks and such up top and rumble down to the bottom for Round 2.
- More Bunny hops, but stronger bunny: skip a step. Alternating flights: the quad-step ascending lunge (skip 3 steps). This proved to a challenge for the tight-groined and short-stemmed pax. Assorted planks, then back to the bottom for another crack at it.
- Again with the Double Bunnies. Alternating flights: backwards, skipping a step. This most closely resembled old people cautiously backing away from rabid animals or computers. Once at the top, from your six, hold six inches. The pax were encouraged to demonstrate proper form: flexed quads, locked knees, cankles together, core tight, and –this is key–feet in dorsiflexion.
Mosey back grade level for ramp work:
- The pax were instructed to perform 10 perfect squat jumps. With butt down and chest up, touch the sides of your shoes, then, to discourage Little Baby Jumping, jump to touch the pipe overhead. Sprint to top of ramp and circle up for Pax-Choice Heavy Breathing Mary. First up, LBCs x 30. Mosey over to bottom of next ramp.
- Backwards stop-motion lunge walk to gum up the legs, then backwards sprint up the ramp. More Pax-Choice Heavy Breathing Mary. Heels to heaven x25 on the broom-finished concrete, leading to a bruised, chafed and grated sacrum. Regretful pax or M’s are hereby informed that two vigorous sets of Fireman Ed’s Parking Deck Heels to Heaven will buff that #TrampStamp right out. Which reminds me of a LOL! tweet from this week: “There’s a big difference between a bad-arse tattoo and a bad arse tattoo.” Aye.
- With our sixes freshly buffed, we moseyed to the next ramp. Walking merkins from wall to bottom of ramp and carioca to the top. Note we did carioca, not karaoke–there was no singing. It’s a common mistake and possibly too ingrained to change but it’s a fascinating back story. The residents of Rio are called Carioca. National dance of Brazil? The samba. The short of it is that that we’ve effectively been doing a sideways samba in the gloom all these years. Check the video and decide for yourself: What you think you look like: http://www.bodybuilding.com/exercises/detail/view/name/carioca-quick-step What you really look like: http://www.youtube.com/watch?v=lbB2TNhhDpQ
- Quick aside: I also discovered a dessert called karioka, or deep-fried coconut rice balls. Also known as Filipino Chewy Balls. Mr. Schwetty may have met his match.
- Back to the workout….I think we did some flutters here, but memory fails. Then ever upward to the next ramp where we did the walking merkins and carioca-ed (past tense?) but facing the other way. More Mary of some sort. Then down the stairs, pointing towards home.
Moseys and Sprints two light poles at a time back to the 4-lane, then run it back to the house. Had a nice conversation with Grass Stain (really? who is naming these people?), a flat-bellied, semi-aerobic #HateHate training for the Spartan Beast at his brother’s urging. Keep chasing 40 year olds around the next six weeks and we’ll get you most of the way there.
Turns out we still had about 4 minutes for some one-legged and other-legged flutter and dolly. Harder than it sounds, especially when appropriately dorsiflexed. Small controlled movements are the key.
Number-Rama and Name-O-Rama, then name our FNG. He’s in medical imaging, from Hershey, PA, and got abandoned by his headlocker. Plenty of source material but it went down the X-Ray trail and settled on Backscatter (which means, “one who backscats”). It’s here that our FNG pointed out Glitch in the car and I say to myself: “You know what would be comical? If 14 grown men encircle the car, hold hands and pray together. But–and here’ the funny part–the headlocker stays in the car, looking straight ahead but pretends not to see us.” Turns out it wasn’t as much funny as it was uncomfortable. We all kind of slouched away, trying to avoid eye contact with one another, the pax no doubt thinking this is what it would be like if Michael Scott led a workout.
He who has ears let him hear.
SPEARHEAD Mini-Ruck – “Can We Have That Basketball goal?”
Eleven rucktards and one shadow posted around the shovel flag this morning for a solid dose of pain with a side of fellowship.
The Thang:
We completed the Army Personal Fitness Test, exactly the same way that we did it on 8/9.
- 2 Minutes – As many reps as possible Push Ups
- 2 Minutes – As many reps as possible Sit Ups
- Timed 2 mile run
Load up coupons:
- Shovel Flag
- Boom Box + Various Cassette Tapes (Flag man carries)
- 40lb Sandbag
- Small log (1 man)
- Big log (2 men)
- Tractor Tire (3 men)
- 8′ Piece of 2×4 lumber
Ruck towards McAlpine Park – Beastie Boys on the boom box.
When we got to the park, we realized that we were in the middle of a high school/college cross country event. We were quite a distraction for the athletes and spectators as we passed through the park. We turned a lot of heads.
We had started out carrying the tire using the 2×4 through the center, and resting the board on the shoulders of two men. After the park, we changed the plan and switched to a three man tire team rotation – one inside the tire towards the back and two in front with the tire on one shoulder. The man inside the center of the tire had it resting on his ruck, making this the rest point of the three man rotation.
We hit mile marker 4 on the greenway, and then turned around to go back. The PAX didn’t realize that this ruck today was not a loop, so the thought of backtracking four miles was a mind game for some.
Boom box cassette reload – Metallica.
Around mile 5, we came across a group of volunteers cleaning up the greenway. They had a ton of trash bags and other bulky items that they had collected, great work by those guys! We saw a couple school age guys carrying a basketball goal to the trash, and we knew that it was a match made in heaven.
Add one basketball goal to coupon load at mile 5.
As we passed back through the park and the cross country event, we were feeling the pain. The last stretch from the park to the parking lot was definitely the toughest part.
Arrived back at the parking lot 11:40.
Total distance: 10 miles = 2 miles running, 8 miles rucking.
2ndF at Buffalo Wild Wings immediately following.
Moleskin:
- Today was awesome. This was a great time with good friends, and a great workout. I can’t imagine a better way to spend a Saturday morning.
- If you want to know your APFT score – plug your stats in to http://apftscore.com/
- The boom box is a new SPEARHEAD staple. We are starting our own cassette collection, and the boom box will be on the sidelines at every possible SPEARHEAD workout. That music kept us going strong!
- We had some SPEARHEAD FNGs out today, somebody must have put a serious EH on those guys for them to pick this as their first workout. Strong work!
- Those poor kids with the basketball goal didn’t know what to think when we asked them for it. It was a spur of the moment decision that I don’t regret, although some of the other PAX didn’t quite see it that way. There was some groaning, but we got it home!
- SoCal donated a tire for us to use today, and it was brutal. That thing was perfect for this, and I hope to use it again soon.
- We had a shadow for this event, which was AWESOME! I didn’t think to ask anyone to shadow, but I’m so glad that we had someone come to do it. We will post a photo album on www.SPEARHEADf3.com soon.
- 2ndF at Buffalo Wild Wings was great. Nothing better than a little ACRT, 2ndF, and College Football to end a tough workout.
- Congratulations to Big League Chew, Schedule C, and Liquor Cycle for earning their SPEARHEAD patches today. Strong work guys!
- Thanks so much for coming out today, everyone. Can’t wait for the next one.
Announcements
- The SPEARHEAD Patch Challenge is over! Nine men earned patches during this challenge. Stay tuned for the next opportunity to earn your patch.
- SPEARHEAD T-Shirts are available at the F3 Gear Site
- PT Reflector belts for those that signed up should be available late next week (by 9/27/13). $11.50 to Culkin gets you a cool lime green elastic reflector belt!
Check out www.SPEARHEADF3.com for more information and to join our Google Group mailing list.