Don’t let the “Warmup” Fool You…
We had a great showing of 19 Pax even considering the Day Zero Challenge and the YL Mud Run to follow. Each seemed to have stepped-up his intensity this morning. Could it have been the cooler weather? Welcome FNG High Knees! Hope to see you back soon brother!!
Pre-Thang BOM (Borrowed, with permission, from Skywalker)
COP
MOSEY to baseball field… Oooops…Due to Little League set up…Correction…Mosey to front field.
Shoulder circles both ways x 20
SSH x30
Slow Good Mornings x10
Slow Squat x10
IW x20
Mt Climbers x20
5 burpees OYO
Shoulder circles both ways x 20
SSH x30
SLOW MERKINS x20
Slow Good Mornings x10 (Cycle could have done these all day)
Slow Squat x10
IW x20
Mt Climbers x20
10 burpees OYO
The Thang:
Indian Run to Pavillion
PARTNER-UP (size matters)
P1 Jump-Ups x 20
P2 Balls to Wall Hold until partner completes above
Flapjack
Plank when done
Rinse & Repeat x3
P1 Dips x 20
P1 Decline Merkins x 20
P2 People’s Chair
Flapjack
Plank when done
Rinse & Repeat x3
Mosey to Soccer Field
Partner-Carry down, Partner Drag-back.
Flapjack (Crowd pleasers)
Plank
Partner Merkins (Hand Slap) x20
Partner Leg Throws R/M/L x10ea
Flapjack
P1. Jack Webb to 10/40
P2. Planks
Flapjack
Indian Run to front field
STARFISH x1
Center 5 burpees
1. Jump Squats x10
Center 5 burpees
2. Maktar Jai x 10
Center 5 burpees
3. LBCs x20
Center 5 burpees
4. Dive Bombers x10
Center 5 burpees
COP for MARY
Plank
Cumberland County Viaduct left x20
Cumberland County Viaduct right x 20
10 Burpees OYO
Mosey back to Shovel Flag
COT
BOM
Moleskine:
YHC planted the shovel flag on a brisk morning at The Rock. It wasn’t long until there seemed to be little chill in the air for the 19 Pax who decided to take a few laps around campus. Strong work men. Nice run-in from Hacksaw! Welcome and T-Claps to our FNG, High Knees (Medhi Nikui) for smokin’ his first F3 post! His comments, following the workout, were resonated by many that the warmup ( a double COP and not too challenging) was deceiving and not a sign of what would follow. YHC noticed Great stamina, from Hops, on holding the plank while his partner did JW’s. Thank you, Donkey Kong, for the audible “We do ten” when the Q called for a measly 4 and 16. YHC and the Pax liked the 10 and 40 JWs so stuck with that. The Q did cut the Starfish short, due to time, but YHC thinks that his watch might have been 2-3 minutes fast and that Saturday’s time might be more lenient as compared to weekdays. You be the judge…
Thank you for great efforts by ALL this morning! We sprinkled lots of ground considering the cool temps. YHC looks forward to more “fun times” with special attention to Jack and Star…consider that a pre-blast with no known date…yet.
Thank you for the opportunity to Q! Great post men!
Ascent – It isn’t easy, just easier…than the Day Zero challenge
We had at least 2 pax representing at the Young Life mud run today (great job Tides, can’t wait to hear the report) and the rest of the 7 brave souls (we were so brave that we bravely ran away away, bravely ran away away (extra credit if you get the reference) from the Day Zero challenge) posted at Ascent, including 2 FNG’s who proved they were pull up beasts for:
Jog around the baseball field
COP:
IW x 20
Mtn Climbers x 15
Butt Kickers x 15
Low Slow Squats x 15
Merkins x 15
SSH x 20
CDD’s x 15
Partner up:
Wheelbarrow to marker, flapjack back
Bear crawl to marker, crabwalk back
Broad Jump to marker, backwards jog back
Plank it up when complete
Jack Webb to at least 5
Mosey to Baseball area for:
People’s Chair x 30 sec x 2
Step up/jump ups on bleachers x 10
Dips x 15
Squats x 10 (low slow)
Burpees x 5
Plank it up and repeat
Jog round baseball field to playground
With Partner: AMRAP +2 Pulls ups x 3
CDD’s in between x 10
Set of:
Derkins x 10
LBC x 10
Burpees x 5
Repeato
Mosey to field for:
Mary:
Prairie Fire Mary x 8
Reverse LBC’s x 8
Flutter x 15
Dolly x 18
Russian Twist x 8
Heels to Heaven x 8
Elbow Plank x 2
Reverse Plank x 2
Improv with partner track work for:
partner 1 merkins to 80, partner 2 1 lap, repeat until done
partner 1 lunges to 100, partner 2 1 lap, repeat until done
all pax do 1 lap (audible by Slim Fast)
20 CDD’s in cadence to end it off
Moleskin:
Had some seriously strong effort out there today, YHC felt like he wasn’t able to keep the tempo as high as would have liked but the pax suffered through anyway. Our two FNG’s David R and Kurt P were pull up beasts, on the amrap + 2 we weren’t sure if they were going to stop and do the +2 piece, strong work guys, good to see you out here, see you again in the gloom. Pele claimed at the end that he had a tough time but it sure looked like progress to me (the workouts don’t get easier my friend, you don’t feel better either, but you do get stronger 🙂 ). We had Bourbon out there and YHC is pretty certain that there was 100% effort at all times, this due to the sheer volume of grunting noise coming from that direction, whatever it takes! Showing up before 7, as it right before, was Passport, throwing the brand new ruck on and putting in a couple of bricks as he was running off with the pax, wearing it throughout (minus the pull ups, that would be silly). Slim Fast is likely up for a name change to something like Go Fast but that will have to be covered at another workout. All in all, we had a great effort in some beautiful gloom. The sad clown with the personal trainer couldn’t figure out what we were up to but YHC is pretty sure the trainer wasn’t too pleased with the invite extended to join the pax.
Great send off by Slim Fast, thanks for the reminder of why we are here and how we can serve in the rest of the day!
Announcements:
Sign up for Thunder Road, seriously come on guys, it can’t be that hard (but I’ll confirm once I’ve done it), 49’er on Q for Area 51
Base Camp on Monday’s, new Friday workout at Charlotte Christian on Fridays,
F3/Nomad – Rum Runner Preblast
We have an 8-mile route set for this Sunday at 0615 sharp from Arboretum ABC with options for 6 or 7 miles for those that need to ditch earlier. Aiming for slow-moderate fellowship pace 8:30-9:00 per mile.
Route very similar to prior weeks but just a bit longer.
- Start at ABC west on 51
- Down to Rea turn left
- Left on Bevington at Piper Glen
- Usual Devils Turn route up to South Charlotte Middle
- Right on Woodfox, Left on Rounding Run continue to RainTree
- For 8 mi: Right on RainTree all the way to Providence, Left on Providence back to 51, Left on 51 back to ABC
- For ~7 mi option: Straight across RainTree to Windbluff to Providence; left on Providence back to 51
- For ~6 mi option: Left on RainTree, Right on 51 back to ABC
If you’re looking for a longer run, leave a note in comments below and will add an extension.
Hashtag Sprint Intervals
The VSF was planted and 12 PAX were off and running.
The Thang
COP for Burpee Ladder intro:
20x SSHs
10 Burpees
20x Imp Walkers
9 Burpees
20x Merkins
8 Burpees
20x Squats
7 Burpees
20x Seal Jacks
6 Burpees
10x SSHs
5 Burpees
10x Imp Walkers
4 Burpees
10x Merkins
3 Burpees
10x Squats
2 Burpees
10x Seal Jacks
1 Burpee
Sprint Intervals #1
PAX formed into teams of 3 and alternated 40-yard dashes. Repeated 8x. This gave each team approx 15 seconds of rest between sprints.
COP of Mary
10x LBCs
10x Russian Twists
10x Freddie Mercs
10x Dollies
10x Low Slow Flutters
Sprint Intervals #2, same as above
COP of Push-o-Rama
15x Merkins, hold for
10x Mountain Climbers, hold for
10x Merkins, hold for
10x Peter Parkers, hold for
5x Merkins
Sprint Intervals #3, same as above
COP of Mary, same as above
Sprint Intervals #4, sames as above
COP of Push-o-Rama, sames as above
Cool down run around parking lot
COT
Moleskin
Great effort by the PAX. We didn’t have to venture far, but we covered some good ground via the sprint intervals. This was my version of a combined Sprint-Tabata workout. I hope you enjoyed it.
All Centurion PAX are invited to The Stand, a 3rdF workout at 6:30 every Friday at Panera– per Hops.
Set your DVRs for Tuesday night. F3’s very own Ribeye, a Centurion regular, recently appeared on the game show “Who Wants to be a Millionaire”. No joke. I don’t know the time of the local showing, but it is this Tuesday, Oct 1. Look for it. He cannot share his results before the show (a non-disclosure deal), but he likely gave F3 a shoutout on national TV.
Be well, brothers. See you in the gloom.
Tour De Covenant Day
32 of South Charlotte’s Finest (including 2 FNG’s) escaped the fartsack in search of the end of the week bulletproof workout known as Kevlar. We were greeted by some crisp fall air and perfect conditions for non-stop movement.
The Thang:
Warm Up in COP: all in Cadence
Side Straddle Hop x 20
Wide Arm Merkins x 20
Imperial Walker x 20
Mountain Climber x20
Get into Groups of 4 and receive a course detail to guide you through the 7 Stations along Covenant Day’s Perimeter.
Course was run Clockwise for 30 Minutes
1st Station – ROCKS – (Goblet Squat w/Rock x100 per group)
2nd Station – BUSES (Merkin x100 per group)
3rd Station – BUSHES on right (lunge Walk from End to end)
4th Station – HILL – Bear Crawl Up/BW Bear Crawl Down – LBC x100 – Run Up Stairs
5th Station – TENNIS PAVILION (100 Dips on Benches)
6th Station – SCHOOL WALL – Balls to Wall Walk End to Sidewalk Path (CROWD PLEASER)
7th Station – TRACK – 1 Lap around Track (Carolina Dry Docks x100)
REPEATO POR FAVOR
2 Laps were completed in the time allotted.
PLANKARAMA when done with second lap. Looked like we were going to go right into Mary – then the call for 100 Burpees per team was announced. There was a little grumbling when the call was made but as is expected at Kevlar all men pushed through and completed the burpees in short order.
5 Minutes of Mary:
Flutter x 20 Hold it _ spread em – together – spread em – together – spread em – together – Hold it x 60 seconds
Slow Bicycle x 20 (ouch)
That’s a Wrap – Count it off – Namarama
Eloquent send off as always by Busch
Moleskin:
YHC wanted to keep it moving the whole time today to build some endurance and cover some ground on the Covenant Day Campus. We made good use of the space and got a full body workout under the stars. The group format brought out some strong 2nd F as well as some form accountability _thanks TR. Saw some guys really pushing themselves today (nice work Highstick, despite your disdain for running – you brought it this morning). We can thank Bulldog for the 100 burpee per group chaser after the second lap. Just like the old milk slogan – Burpees – It does a body good! Extra credit for Radar and Spackler who ran to the workout from the Arboretum – guess I have no excuse not to run in since I live 2 miles away. If this workout makes a comeback we will shoot for completing a 3rd lap in lieu of mary.
Announcements:
Day Zero Challenge tomorrow at McAlpine
Young Life Mud tomorrow at the whitewater center
Fletch
So much for Casual Fridays…
We salute our rookie Q, Liquor Cycle who brought a healthy dose of DownPainMent to the PAX this morning at SPEARHEAD. Even Bull Dog would be proud because during the Jack Webbs, one of the PAX (The Hoff) suggested to the YHC that we go to 11…and quoted a classic line from Spinal Tap “Our Amps go to 11” and Q then yelled out, “Alright, we’ll count off the remaining Jack Webs with a British Accent”. Needless-to-say, if you closed your eyes it almost sounded like just our comrade from across the pond.
The Thang:
05:10 Extra credit 1 mile Ruck with 30LB coupon
05:30 Mosey to rocks and circle Up
SSH x 25
Imperial Walkers x 25
Merkins x 20
Grab a Rock
Overhead Press x 20 while mosey to Football Field
Bear crawl to 50 yard line with rock
Lunge walk with rock from 50 yard line to sideline
Squat with rock x 30
Circle Up
Merkin wave x 15 (PAX in Forward resting position, Q starts wave and says “down” and each PAX, one-by one goes to 6 inches. All hold until Q says “Up” and one-by-one PAX returns to starting position)
Merkin side walk/crawl to 50 yard line
Flutter Kick with Ruck Press x 40
Merkin side walk/crawl to sideline
Team Lunge Walk with Rocks T1 10 lunges, plank; T2 20 lunges, plank; T1 20 lunges, plank; T2 20 lunges, plank
Rinse and Repeat
Overhead Squat with Rock x 30
Merkin x 20
Jack Webb to 11 (‘Our Amps go to 11” cadence with British accent)
T1 grab 2 rocks, double-time back and return rock
T2 grab logs from woods, double-time to parking lot
COT
Moleskin:
As always a Strong effort all around from the PAX. As it was Liquor Cycle first Q we were all curious as to what our crazy comrade had in mind and within the first 10 minutes we were smoked! Quote of the day goes to Schedule C who half-way through the routine stopped to mention “So much for casual Fridays”…At SPEARHEAD there is no such thing as an easy routine for sure.
T-Claps to Gullah, who without a pack used Hoff’s workout vest and with the amount of taking Rucks on and off has a particularly harder challenge than most. That guy is a beast!
For those counting towards the 10,000 September Merkin Challenge, we did 141 Merkins today (101 of those with the Ruck on)
If I left anything out from above, please email me or comment in the section below.
Announcements
- The SPEARHEAD Patch Challenge continues until 9/27. Patch Challenge Standings
- 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!
- § 9/28 Mini-Ruck launches at 07:00 at Sardis Rd Greenway. PT test 2 mile run, 55 merkins, 55 sit ups in 2 minutes followed by an 8-10 mile ruck with coupons. Afterwards an F2 event at Buffalo Wild Wing Crown Point. Click to register: http://www.spearheadf3.com/challenges/9-28-mini-ruck
Check out www.SPEARHEADF3.com for more information and to join our Google Group mailing list
Respectfully, The Hoff on behalf of Liquor Cycle
Have it your way…
8 men set off into the late September gloom to face the challenge of another Devil’s Turn. Each man chose his own challenge for the day. Speed work, boot camp, or steady burn running – whatever floats your boat. Devil’s Turn has it all.
The Thang:
– Everyone launched together from Greenway parking at 5:15 am.
– Run 2 miles out to S. Charlotte Middle School track
– At the track, there were 3-Options:
1) 4-mile folks: 15 min of boot camp (Q: Bratwurst, PAX: Bratwurst – sorry man for the lonely minutes stuck listening to time tick by – literally)
2) 6-mile folks wanting speed work (Q: HB – Q’ed it but didn’t do it, PAX:TL, Haggis, Brisket, MM):
- 400m (1-lap) at R-training pace (calculated from preblast)
- 400m recovery lap (fellowship pace)
- Rinse and repeat 3 more times for a total of 8 laps = 2 miles
3) 6-mile folks out for a cruise: 8 laps at desired pace (Q: none needed, PAX: HB, Zip, SB)
– Run 2 miles back to parking lot for COT.
Moleskin:
– To remedy last week’s issue of not having each person’s lap times, YHC brought some technology to the track this week. Thanks goes to the M for letting me borrow the iPad for the morning. Everyone seemed to like the visible (and audible) lap times except for Bratwurst who was doing calisthenics listening to an announcement of the time every 5 seconds. Sorry bro!
– The speed demons were taking the Devil’s Track Work very seriously this morning posting some very respectable times. It sounded as though Haggis had the quickest time at 1:10 but Turkey Leg, Brisket, and MM were only 2 – 3 seconds behind. I also heard rumor that Bratwurst took a break from core work to take a lap allegedly faster than any other PAX could fathom. However, those rumors could not be fully substantiated by YHC since I was in gentle cruise mode today due to the Tuesday SIB thrashing administered by the same Bratwurst.
– YHC broke the cardinal rule of Q’ing today. YHC Q’ed something he did not do. However, in my defense, someone had to do the count down and start the clock. So that is my story and I am sticking to it.
– Overall, it was a great day in the gloom. YHC personally enjoyed the 2nd F to and from the track and as always, it was a pleasure to workout alongside such a great group of men.
Announcements:
– If you are “partially ripped” and have 3 weeks of evenings to stand in an opera, see http://f3nation.com/2013/09/25/help-wanted-must-be-at-least-partially-ripped/ for an opportunity made for you. Mighty Mite seemed very eager so you better hurry before he takes your spot.
Failure…is a good thing
15 men (including 1 FNG) brought their “A” game this morning to Hydra.
The Thang:
Warm up: There wasn’t one. At 0530 sharp YHC explained the workout. YHC calls out exercise and Pax were to complete as many reps as possible (until failure) of said exercise for the amount of time determined by YHC.
Excercises:
1- burpees (2 minutes)
2- run laps around track progressively faster. (2 minutes)
3- run to field for merkin pyramid (YHC’s favorite). Complete merkin and hold at plank position for 5 seconds. Up to 10 and back down (total of 100 merkins plus 5 second plank=unsavory)
4- run to playground and complete pull ups or knees to chest; then on backs to complete slow bicycle touching opposite elbow to opposite knee.
5-run to wall at concession stand for decline merkins and dips.
6-run to back field. Line up on goal line and bear crawl accoss field until YHC calls out “sprint” then sprint to opposite end of field. Rinse and repeat.
7-run through woods to Foxworth Lane for some hill work. Complete 30 slow bicycle elbow to knee touches at bottom of hill then run to top of hill and complete 25 wide arm merkins. Rinse and repeat, rinse and repeat, rinse and repeat… and so on and so on.
8-run back to field and repeat exercise #6
9-run to concession stand and repeat exercise #5
10- you get the pattern…
Finish same way we started with 2 minutes of burpees.
Moleskin:
-Failure/AMRAP is a great way to really push the Pax. It’s you against you; so everyone gets a max workout… well if you were honest with yourself.
-Harley is a bear crawling monster. He looks awkward and funny but he left the pax in the dust, and I believe bear crawled the entire 100 yards on the first trek across the field. YHC believes the 2nd, 3rd and 4th rounds he had to take advantage of the sprint.
-Slim Fast is getting faster. He was tearing up the laps around the track, as well as the hill work on Foxworth. Definitely Thunder Road ready.
-T-Claps to Greyhound and Philmont. They defintely pushed themselves and finished strong. At 73 years old Greyhound is no doubt the biggest stud in F3!
-Thanks Stone Cold for pressuring YHC to join him on the 2.5 mile run in and to The Shore for driving us home after the workout. SC had planned to run home but changed his mind. Luckily The Shore had a bag of rugby balls for SC to sit on to prevent christening a “sweat seat” in Shore’s car. YHC knew was was instore and brought a towel for the ride home.
-Great having former Harvard football player Jeff S. nic-named Ivy League join us. Hope to see you again in the gloom.
Announcements:
-The Shore is Q’ing a 3 to 5 day canoe trip ending at Lake Wylie called F3 Banjo’s in mid November. Contact him for details
-New workout, Joust, on Friday’s at Charlotte Christian.
Straight Up Rebel Yell Burns
As Billy Idol’s rock classic “Rebel Yell” blared from the Crabcake’s hatchback, Spackler firmly planted the site’s shovel flag into the earth at Polo Ridge Elementary School. 13 men assembled and stretched, in anticipation of the workout that was to come. Then, at 0530, we launched into the foggy gloom to pay our last respects to the Thursday we were about to crush.
The Thang
A baby jog from the parking lot to the soccer pitch where, with the sounds of our running on the rain soaked ground filling the air, we gathered for COP:
- SSHs – 20 cadence
- Diamonds, Narrow, Regular – 5 cadence each
- IWs – 20 cadence
- Regular, Stagger R, Stagger L – 5 cadence each
- Squats – 20 cadence (hold at the bottom on the last one for a 10 count)
- CDDs, Wide-Arm, Regular – 5 cadence each
- Flutters – 30 cadence
- Regular, Narrow, Diamonds – 5 cadence each
Line it up at one soccer goal for sprints. Sprint to other soccer goal and perform called exercise. Sprint back and plank it up. Called exercises:
- 10 burpees
- 20 jump squats
- 30 LBCs
- Rinse and repeat
Then just sprint down and mosey back…x2.
Run from the soccer pitch to the bus parking lot. Each pax find a bus parking space line.
- Bear crawl to end, backwards bear crawl back…x2
- Rinse and repeat
Run from the bus parking lot to the far side of the school…find yourself a bench on the picnic tables.
- 10 step-ups each leg
- 15 dips
- 15 decline merkins
- Hold the decline merkin plank at the end
- Rinse and repeat…x2
Mosey back to the front of the school and circle up for some Mary:
- Dollies – 30 cadence, hold it, spread ’em, together
- Protractor – 45 degrees, spread ’em, together; 90 degrees, spread ’em, together
- Exploding merkins – 15, on YHC’s count
- Rosalitas – 30 cadence
- Freddy Mercury – 20 cadence
- Groiners – 15, on YHC’s count
- Elbow plank – 1 minute…then 10 count…then 10 count…then 10 count (this one lasted about 20 seconds actually)…then one last 10 count
COT
Moleskin
- As the Rebel Yell label says above, this morning brought forth an Original Time Honored Recipe for pain: push-o-rama supersets, burpees and jump squats in between sprints, backwards bear crawls, exploding merkins, groiners and holding a plank well after you thought you were done.
- A great group of men this morning who pushed it hard throughout…so there wasn’t much mumble chatter…except a twerking callout during the squat hold at the bottom and some complaints about the water soaking through our shorts and shirts as we went to our six for the flutters in COP.
- The bear crawls, especially the backwards ones, on the school bus parking lot lines seemed to be a crowd pleaser…so much so that we did it again. It is amazing how all coordination is lost on the last backwards bear crawl of each set.
- YHC loved adding the multiple 10 counts at the end of the 1 minute elbow plank…there’s something about going past when you think you are done that brings on an added element of burn. Deadwood’s 10 count lasted at least 20 seconds.
Announcements
- New workouts – Friday bootcamp #F3Joust; Sunday run #F3Nomad
- 3rdF on Friday after #F3Centurion at the Carmel/51 Panera – #F3TheStand
- #F3DayZero Challenge – Saturday 0700 at McAlpine Elementary
- Young Life Mud Run this Saturday
- ThunderRoad Half and Full sign-ups
Can I get that for you?
4 SPEARHEAD strong for early morning ruck!
The Thang
Distance: 4.17 Miles (one sandbag and two logs)
STOP 1 (Mile 1): Colony & Giverny –
- Merkins x 25
- Squat x 30
- Merkins x 25
STOP 2 (Mile 2): Shaker & Mountainbrook –
- Merkins x 25
- Ruck overhead press x 30
- Merkins x 25
STOP 3 (Mile 3): Mountainbrook& Carmel –
- Decline Merkins x 25
- Squat x 30
- Merkins x 25
Return to school.
COT
Moleskin
Good moving with a purpose this morning. Audible on the big log with four pax. We beat the newspaper past most of Mountainbrook this morning! SPEARHEAD Q for Liquor Cycle tomorrow, come on out for his inaugural Q! I believe shoulders will be involved.
Announcements
- The SPEARHEAD Patch Challenge continues until 9/27. Patch Challenge Standings
- SPEARHEAD T-Shirts are available at the F3 Gear Site
- PT Reflector belts for those that signed up should be available on Tuesday.
Check out www.SPEARHEADF3.com for more information and to join our Google Group mailing list