The animals were out in force for an old-fashioned animalistic experience at Centurian on Friday. Twenty faithful followed the WD layout a Core beatdown including every animal inspired exercise in the book.
The Thang:
Jog over to the Little Avenue parking lot.
25 Side Straddle Hops
20 Merkins
60 LBC’s
15 Diamond Merkins
25 Dollies with protractor
15 Wide arm Merkins
Jog to main entrance to school.
Peoples chair
Balls-to-the-wall
10 Donkey kicks
Jog to picknick benches on Hwy 51.
20 step ups
10 dips
10 derkins
rinse and repeat
Jog to parking lot parallel to football field for some animal artistry.
Inch worm across parking lot
Crab walk across lot
Bear crawl across lot (I warned everyone to wear gloves)
Circle for more core work
35 Imperial walkers
10 straddle arm merkins (right)
25 Rosalitas followed by more protrator
10 straddle arm merkins (left)
25 Mountain Climbers
25 Peter Parkers
Missing a few, but that what you get when nothing is written down.
Moleskin:
I had a blast with my first Q at a ‘Boot Camp’ type workout. Obviously, not much running but solid core work to max. I will be sorely disappointed if the PAX don’t feel the burn in those AB’s over the weekend. Great to have one of my Mud Run team, Eminem make his first post to Centurion. Also great to see Haggus again. Hadn’t seen him since we nearly drowned while freezing our butts off at Core-Meltdown last December. Lastly, thanks to Escargot for graciously handing over his scheduled Q for me on short notice.
Brand new Shovel Flag was planted for the inauguration of Joust at Charlotte Christian School. 18 pax got out of the fartsack to see what this new site had to offer and well, YHC thinks it has much to offer including Grandmother mountain (legend in the making here).
Slow jog to upper grass area -great view of the football field
SSH x 25
IW x 25
Squat x 20
Merkins x 15
Mt climber x 20
Partner up (similar speed)
Pt 1 lap, Pt2 stairs flapjack x 4 (challenge: get faster each time around)
Jack Webb
Race partner: Bear crawl to 25, sprint to 50, bear crawl to 25, sprint to end zone
Grandmother Mountain:
Jacobs ladder- 7 merkins at top, 1 jump squat at bottom;
Race partner: Bear crawl to 25, sprint to 50, bear crawl to 25, sprint to end zone
MOM:
LBCs x 20
Flutter kick x 20
Fast Bicycle x 10, Slow bicycle x 5 rinse, repeat 4x
Dolly x 20
Circle Merkin
Moleskin:
Great launch fellas, thanks for coming out and supporting the new location. Special THANK YOU to the Charlotte Christian School administration for allowing us to use their facilities. Also thank you to Skywalker for all his involvement in getting it setup.
Great to have Crotch Rocket join us in the South Land as well as Spider.
Why Grandmother Mt you ask? TR, in all his wit, dubbed the name, perhaps coming off the BRR. YHC agreed as a tribute to the Grandfather Mt leg of the BRR. She has the incline of a mountain goat leg but not as long. She will suck the O2 right out of you and make your stems burn. Count on her as a regular for Joust.
Circle Merkins (Circle Merk): Tried something new here, pax seem to pick it up farily quick, could be a keeper.
Shortened Jack Webb to get everything on the weinke covered and yep, was called out. You know who you are….will store that for another day. #retaliation
Wolfpack lost to Clemson 26-14, there I said it.
Skywalker (resident Jedi) with the send off prayer, only he could work “fartsack” in a prayer like that. Hey, God understands!
Announements:
Charlotte Young Life Mud Run- Sept 28th at NCWWC, check it out at www.ylmudrun.com
F3Compass- Res4Men Chpt. 8 Teach your kids and generations to follow to Fear the Lord, Honor Authority, Discipline, and Responsibility.
8 SPEARHEAD faithful attacked the Log Relay Race like they were trying to qualify for the Olympics this morning around the track at Carmel Middle. Not sure if we were really moving all that fast, but when you’ve got a 40lb pack on and carrying a 40 lb log, running becomes complete insanity!
The Thang
Mosey to Fields- routine begins promptly at 05:29
SSH x 25
IW x 25
Man Makers in Cadence x 25
Log Relay Race
All competitors perform exercise for each round until passed the log when it is time to sprint to the next leg
T1 and T2 take off sprinting with Log on shoulder approx 100M each leg
When you reach next teammate, pass log off and start doing exercises. Other partner sprints 100M to next teammate – all the way around track
(2) teams of 4 PAX equally spread out around Track (T1 and T2 each had a PAX racing against each other for each Leg of the race)
(2) at each end zone and (2) at 50 yard line
Winning team assesses a penalty on losing team – to be performed afterwards
Round 1
Squats x 30-50
Team 2 Wins
Round 2
Burpee x 20-40
Team 1 Wins
Round 3
Merkins x 30-50
Team 1 Wins
Round 4
Mountain Climbers x 50-75
Team 2 Wins
Round 5
Flutter Kick with Ruck Press x 30-50
Team 1 Wins
Round 6
LBC with Rucks in Air x 30-50
TEAM 1 Killed Team 2 (4-2)
Circle up
Jack Webb to 11
12 Count Body Builder in Cadence x 10
Shimmy, Shim, Shim 15 yards
COT
Moleskin:
As always, the PAX killed it out there today. The 25 Man Makers were pretty tough as when we reached 10, complete silence took over and all you could hear was the gasping for air from our lungs and the wavering cadence of the Q. Needless-to-Say, if you are doing the 1001 challenge, good luck!
I wish I had a camera on me at the time so I could have taken a picture of Liquor-Sicle sprinting with that log, coming towards me yelling, “Team 2 isn’t going to lose this round!”..Like a man possessed…T-Claps for the extra effort he was running faster than most people without the 80lbs of additional weight
After a few rounds of the relay race, the exercises became incrementally harder, and it was nice to see beasts like BLC, BTB, Sweetness, Dora, Culkin, Iron Horse, Liquor-Sicle continue powering through with so much determination. SPEARHEAD is accomplishing a few great things, and one of those is mental strength. When most would cheat or give up, SPEARHEAD Pax kick it up another notch…”Our Amps go to 11”…
As always an honor to lead you through these routines!
Announcements
Check out www.SPEARHEADF3.com for more information and to join our Google Group mailing list
18 Strong men denied the fartsack to enter the gloom of Hydra for 45 minutes of 10 counts, but YHC had other plans, thanks to Dora’s crazy merkin challenge for September / and the Pax were going along for the ride
The Thang:
Baby Job around the track – 25 merkins (Repeat – x2)
Plank o Rama: : Regular, Right Leg/Hand High, Left Leg/Hand High, Regular
Mosey to field for COP:
Divide up into teams of three for The Gopher:
Team member 1: Track, behind playground – 10 burpee broadjumps, 15 divebomber merkins, 20 slow flutters (rinse and repeat until your teammate arrives)
Team member 2: Concession stand area – 10 jump or step ups, 15 decline merkins, 20 dips (rinse and repeat until your teammate arrives)
Team member 3: Start at the track with teammate #1, run to playground and do either 5 dead hang pull-ups or 10 supine pull-ups – then continue on to concession stand area to swap with team member 2.
(Rinse and repeat for 25 minutes)
Mosey back to field:
Jack Webbs 1 – 5 – another crowd pleaser
4 minutes of Mary:
COT
Moleskin –
Great work by all the PAX today, really pushing themselves. YHC loves these continuous movement workouts (as if you couldn’t already tell that); they really allow you to challenge yourself. Thanks for the opportunity to lead such a great and strong group of men – it is truly an honor and privilege. Also want to give a shout out to Egypt for making it out to Hydra as not only a Hydra FNG, but a Area 51 one as well. Everyone was bringing it today.
Not a lot of chatter to be heard this morning aside from someone asking if DK was even counting to 10 to which YHC responded, yes, but it’s in German. Only issue was, aside from DK, none of the Pax including YHC knew the German word for One. #notsurewearedone
Cobains to Cottonmouth for not letting him finish his 10 count – thought he just forgot to say 1.
SlimFast – Strong sendoff this AM. Thanks Brother.
Announcements –
Young Life mudrun at WWC next weekend: Go here for more information: http://ylmudrun.com/
Thunder Road Half and Full Marathon – November 16th – want a strong F3 showing. 49er is Q for training in Area 51.
A new running workout, #F3Nomad launches from the ABC store at Arboretum at 6:15 am, and 7:00 am Sunday mornings – It is for the LSR (Long Slow Run) needed to prep for the half and full marathon.
New 3rd F workout, The Stand meets at Panera at Hwy 51 and Carmel at 6:30 Fridays, right after Centurion. Working thru the book Fresh Wind, Fresh Fire.
Mudrun fast approaching – October 12th.
9 PAX decided to put in some miles this morning at Devil’s Turn. Like last week, the plan was for a 2 mile warm up / cool down to and from S. Charlotte Middle with 2 miles of speed training on the track. The result was both good 1st F and 2nd F while enjoying the cool (almost) fall air.
The Thang:
Run 2 miles out to S. Charlotte Middle School track
– 400m (1 lap) at applicable pace (individual PAX choose their own pace from Bratwurst’s calculator)
– 2 minute Recovery
– 800m (2 laps) at applicable pace
– 2 minute Recovery
– 1600m (4 laps) at applicable pace
– 2 minute Recovery
– 400m fellowship lap before heading back
– Alternate workouts (burpees) / distances were also observed on the track. This demonstrated some flexibility in this workout (to be exploited next week).
– Run 2 miles back to parking lot for COT.
Moleskin:
– All the PAX put in a great effort today. Everyone seemed ready to take a seat in the COT and was slow to get up for Ball of Man. Looked to me that the workout got the job done.
– The idea on the track was to not go all out, but to run at your prescribed training pace. Regardless, Haggis, So-PA, and Bratwurst tended to lead the pack although the rest of the PAX were not far behind.
– There was general consensus in the COT that this format was good for future Devil’s Turn workouts. The flexibility of the track work is a definite draw and the format keeps the PAX together for more of the 2nd F effect.
– While the PAX did great on the track work, YHC did a poor job of having the lap time for each runner. Expect this to be improved in coming weeks (I have some ideas).
-There was also some confusion on the meeting location. Here is the address that will be included in future Pre-blasts. The parking lot is across Bevington Place from Starbucks @ 6432 Rea Rd Charlotte, NC 28277
– Here is a rough format for next week. Sound off in the comments to agree, disagree, or propose anything else.
1) 5:15am 4-mile Option: Run 2 mi to school, 15 min of boot camp, Run 2 mi to COT
2) 5:15am 6-mile Option: Run 2 mi to school, 400m intervals, Run 2 mi to COT
3) Depending on interest – 5:00am 8-mile Option: Run 4 mi ending at school, 400m intervals, Run 2 mi to COT
If you see a pax in gigolo strut, full of swagger and swank, then you’ve either happened upon Runstopper in his tweed hipster hat, or one of the 10 men who can barely walk after a leggy workout in the pungent gloom.
On the Blue Line, Round 1:
Blue Line, Round 2
Blue Line, Round 3
Blue Line, Round 4
Blue Line, Round 5
Blue Line, Round 6
COT
MOLESKIN
ANNOUNCEMENTS
7 strong men and 5 logs (big one counts as two) this morning at Distance version of SPEARHEAD
The Thang:
Ruck up, grab logs, move out
STOP 1 (Mile 1): Carmel & Dovewood Dr –
-Overhead press x 15
-Squat x 30
-Overhead press x 15
(Mile 2): Hillingdon Rd & Lauren Glen Rd
STOP 3 (Mile 3.84): Carmel Middle School
-Overhead press x 15
-Squats x 30
-Overhead press x 15
Return logs to woods.
COT
Moleskin
Great show of strength this morning men. We welcomed a new FNG to SPEARHEAD, Crab Cakes – welcome brother! Nice transitions on the big log all morning. We may start a fire wood delivery service come winter – Iron Horse has the details.
Announcements
Check out www.SPEARHEADF3.com for more information and to join our Google Group mailing list
The shovel flag was planted as 29 pax (including 3 FNG’s) posted on a cool, crisp morning at Death Valley.
Warmup lap around the parking lot and down to the baseball field.
COP:
That’s enough of that. Migrate over to the bleachers.
Circuit work:
Jog over to the track and partner up
Mosey over to the neatly lined football field and circle up
Ring of Fire:
Moleskin:
Announcements:
The F3 Anvil shovel flag (One of the best looking shovel flags in all of F3 I must say) was planted in the a crisp gloom where 17 men including 1 FNG gathered for some Fall festivities. YHC overheard some of the PAX say they should had brought a jacket when they stepped out of their cars – not to worry, it won’t be needed!
The Thang:
Warmup
COP
Mosey to the “sweat box” (aka the field house for a little bench work)
Round 1:
Round 2:
Plank till everyone is fininshed – Left arm, Left leg high. Right arm, Right leg high.
Next up was a little Indian Run around the campus of Calvary. Over the parking lot, down 51 and around through the grass in front. We ended at the lower field of dreams for a little more pain:
Round 1:
Round 2:
Mosey over to hill at the Rea Rd entrance:
Mary was skillfully executed by Baracus:
Jog back to COT with a little backwards run and karaoke mixed in for good measure!
Moleskin:
Announcements:
-Boutique
Ok, the Bee is going to hijack Devil’s Turn again this week. This time I cleared it with the Q’s though. So it’s legit!
Same as last week, let’s start at 5:15 am (4-milers start at the same time) from the parking area at the Four Mile Creek Greenway (across the street from Starbucks and Trader Joe’s at Bevington Place and Rea Rd.).
Run 2 miles to South Charlotte Middle School (site of Death Valley) – see directions included below.
Use the running track for the following proposed workout. For the 4-milers, the workout is optional since this will be distance in addition to the 4-mile route. In fact, all the track work is optional as each PAX can choose their own speed for the goal of 8 times around the track (2-miles).
– 400m (1 lap) at applicable pace (individual PAX choose their own pace from Bratwurst’s calculator)
– 2 minute Recovery
– 800m (2 laps) at applicable pace
– 2 minute Recovery
– 1600m (4 laps) at applicable pace
– 2 minute Recovery
– 400m fellowship lap before heading back
Run the 2 miles back to COT
Before posting, get your target pace for each of the distances from Bratwurst’s online calculator. The goal of each of the distances is to run them at your prescribed pace and not faster. http://www.runbayou.com/jackd.htm
Here is the proposed path to get to S. Charlotte Middle school from the Greenway parking lot: