Begin At The Beginning
6 ruck maniacs emerged from the gloom at Carmel Middle School for the launch of F3’s first and only ruck-focused workout, SPEARHEAD.
THE THANG
We kicked off the launch of SPEARHEAD by evaluating each pax’s baseline fitness using the Army’s Basic Fitness Test (ABFT). Here’s how it went down:
COP Light Warmup led by Bob The Builder:
– 20 Side Straddle Hops in cadence
– 20 Imperial Walkers in cadence
ABFT led by Dora
– Partner Up
– 2 minutes AMRAP Push Ups (Merkins to you)
– Flapjack
– 2 minutes AMRAP Sit Ups (Sit Ups to you)
– Flapjack
– 2 minute rest for run instructions
– 2 mile run for time
Extra Credit
– Selection Burpees* for each run finisher after 60 second rest
– 5 more Selection Burpees* for everyone
* A ‘Selection Burpee’ is a normal burpee with 5 push ups instead of 1, followed by 5 single-count mountain climbers before bringing the legs back in for the jump.
COT
Moleskin
Congratulations to all the men for completing the ABFT this week. We will revisit this test on an ongoing basis to track our progress and set improvement goals. No rucks this time because you don’t do the ABFT with bricks on your back — that’s next week.
The older you are the easier it is to pass the ABFT. A minimum score of 180/300 is required to pass, and it’s nearly twice as hard for a guy in his 20s to pass then it is for a guy in his 40s. War Daddies got it easy this time, but if you passed, you are probably going to take 5 years off the clock for next test.
If you plan on coming to SPEARHEAD in the future you’ll be encouraged to do the ABFT on your own and send Dora or Bob The Builder your scores. We’re keeping track of them for everyone.
Here’s the strict instructions for the ABFT. Follow them to the letter: http://army.com/info/apft/basics
ABFT Standards Guide: http://usarmybasic.com/army-physical-fitness/apft-standards
Next week the rucks come out and the bricks go in and the pain comes down. Future custom F3 GORUCK events will be harder than ever. This is the place to come to get ready.
Pre-order your kickass SPEARHEAD shirt here: http://f3.mudgear.com/F3-Spearhead-American-Apparel-Soft-Tri-Blend-Tee_p_121.html
Follow @SPEARHEADf3 on Twitter for workout and event updates: http://twitter.com/SPEARHEADf3
World Tag Team Championships
22 Pax entered the squared circle and took their shot at the #F3Centurion World Tag Team Championship belts on this very humid Friday morning. Mall Cop and Purple Haze on the tag team Q. It was not pretty. Here’s how we slammed our heads into the turnbuckle:
The Thang
Purple Haze Q – Mosey to the parking lot to the right of the football field:
- Baby jog around the parking lot islands…did some high knees, butt kicks, backwards run and karaoke.
- Stop for the COP: Squats – 20 cadence (hold that last one at the bottom); Merkin mini-set #1 – 5 cadence each…narrow, regular, wide; Jumping Lunges – 20 cadence; Merkin mini-set #2 – 5 cadence each…diamond, stagger R, stagger L; Slow Jump Squat – 10 cadence (hold that last one at the bottom); Merkin mini-set #3 – 5 cadence each…regular, CDDs, regular (hold that last one in a plank, then 6 inches).
Tag into Mall Cop…into the ring and ready to go – Mosey from CLT Catholic School to the Aquatic Center with some lunge walk mixed in for good measure.
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Partner up (size doesn’t matter) at the top of the parking lot hill. Partner 1 runs down the hill, 5 burpees at the bottom, then runs back to the top to tag team with their partner. Partner 2 does exercise called until partner 1 returns. Flapjack, then plank when done. Exercises for each round were: 1) Merkins 2) Squats 3) Carolina Dry Docks 4) Alternating Lunges 5) Flutter 6) Merkins
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This time the whole pax lunge walked down the hill, then Bear Crawled back up.
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Lastly, the whole pax lunge walked down the hill, then Burpees Broad Jumped back up.
Tag into Purple Haze…a jump from the top rope to finish this thing. – Mosey to the Hospice Center parking lot for some Mary.
- Dolly – 15 cadence…then hold it, spread ’em, together, spread ’em, together
- Mountain Climbers – 15 cadence
- Flutters – 15 cadence…then hold it, spread ’em, together, spread ’em, together
- Exploding Merkins – 15 on Q’s count
- LBCs – 15 cadence…then hold that last crunch
- Groiners – 15 OYO
- Plankorama, regular then elbows…with multiple 10 counts, just to make us think we were done
Mosey back for COT.
Moleskin
- The tag team Q idea was born when it was realized that no one person could replace Chelms. And with it, memories of the Road Warriors, Minnesota Wrecking Crew and even the Rock-N-Roll Express flooded in. Sound off in the comments with your favorite tag team duo of all time.
- It was a risky move…but YHC planned a COP without SSHs or IWs. We just got right to it with all the leg work and the merkin mini-sets. Not a lot of chatter…so one can assume that this one brought sufficient burn to the quads and pecs.
- MC took us over to the hill at the Aquatic Center. It was 93% humidity. And there’s not a single stirring of air at the bottom of that hill. It was awful. During the tag team events, it was nice to see and hear a lot of encouragement as partners tagged in and out for the jaunt down to the bottom for the burpees.
- Each exercise at the top brought its own measure of pain and left the Pax stretching out over the top rope ready to be tagged in…otherwise a 3 count pin down looked imminent. Then came the bear crawl up the hill…it seemed to last forever.
- And in a move equivalent to throwing someone over the top rope, MC called for the #UphillBurpeeBroadJump to close out his Q. Immediate disqualification brother!
- Once again, the Hospice center parking lot offered no pain management whatsoever. The “hold-its” combined with the “spread ’ems” seemed to be a crowd pleaser, judging from the groans. The multiple 10 counts on the elbow planks was a great teaser, pushing the Pax past the point where they thought we were done…good for the core, not so good for the elbows.
Announcements
- New 3rdF called “The Stand” starting on 9/13. Starts at 6:30 right after #F3Centurion at the Panera at Carmel Commons. Champagne and Purple Haze on Q, leading through a book to be determined. Make plans to join.
- New Saturday workout at OP Elementary 0700…#F3Ascent. This is a moderate intensity workout…a perfect one to EH your buddies to. No more excuses!
- Sign-up for F3Dads trip to Camp Thunderbird. Spots still available…but hit the website soon!
- Area51 t-shirts…2nd round of ordering still open through Saturday night.
Pre Rock Gear Workout On As Usual
Iron Horse has volunteered to run the Pre Rock Gear Workout this Saturday due to YHC’s absence while DR. T Claps to Iron Horse for this. No one has more gear than Iron Horse anyway (except maybe TR, get them both out and the PAX can really have fun). 6:15 start, 6:45 end to allow for those to get to Day Zero and Ascent (don’t forget to EH folks for Ascent).
Those PAX that show up, need someone to also organize/Q the following Sat 8/17 so step it up and talk to Iron Horse in case he is unable to do it, grab the gear and have fun!
I’ll be missing it.
Hydra – bring the gloom
15 PAX posted for a workout that was pre-blasted as “prepare for motion”. Recognizing it has stayed darker longer in recent mornings, the Fall gloom is lurking now and reminded YHC that soon we will begin and end our workouts in the sweet dark gloom as the summer light is fading. To that YHC says “Bring the Gloom”. And to add to the beauty of the gloom there was a light misty rain dropping on us as we started our paintourage.
Warm Up:
1 Lap around track
Merkins x 25
Mosey to field behind school for COP:
SSH x 25
Merkins x 20
MC x 20
Diamond Merkins x 10
IW x 20
Merkins x 20
The Thang:
Time for some Motion:
Indian Run to Harris Teeter (.75 miles)
Merkins x 50
Indian Run back to Olde Providence (.75 miles)
Total Mileage: 1.5 miles
Mosey to field behind school:
Merkins x 20
Plank-o-rama for 3 minutes while wait for all to return from run
Mosey to Concessions:
30 x Dips
20 x Jump Ups/Step Ups
10 x Burpees
Rinse and Repeat
Mosey to Playground and Partner Up:
Old School Situps/Partner planks on feet x 25
Heels to Heaven x 30
Pull ups x 20
Rinse and Repeat
Mason Twist x 15
Mosey to Field behind School:
Sprint Field (50 yards) and Return
100 total yards
Circle Up
Moleskin:
As promised, we moved. The PAX performed well under pressure. The Indian Run forces a good pace and the run from back to front sprint keeps the wheels turning at good clip. Nice job PAX. Way to go Philmont for pounding away and finishing strong!
There was some mumble chatter at the playground. YHC was accused of being too aggressive with the rep counts called out. I won’t name names (49er) but for those of us in mid-life form who are NOT built like long distance runners – some core work around the mid-section is needed.
There was also comic relief offered up by the PAX along the way and is the preferred method for pushing through the pain, as opposed to crying, whining, complaining, or anger. We actually had none of those but internally who knows what some of you are thinking. YHC thoughts are to stay positive and keep pushing.
Great group effort, great individual efforts and super to see new faces in the Hydra gloom. YHC actually recognized several folks from in and around OP neighborhood and Windyrush: Insomniac, Pudding Pop, Gordon Gecko – nice work and keep coming.
As usual, keep hydrating, modify where you have to, keep pushing, and keep coming back!
Strong send off by Iron Horse – respect and thank you!
Announcements:
1. New “Ascent” moderate intensity workout Saturdays 7 – 8 AM at Olde Providence Elementary
2. New 3rd F workouts – Wed & Fri mornings
3. HDHH (Hump Day Happy Hour) – Wednesdays at 6 – 7:30 PM – Arboretum @ Vintners Wine Market. Some of the PAX make break away for some fun and play elsewhere, but will always have landing spot. Some PAX went to Yo Yo Ma’s for cornhole games. All PAX welcome!
The Yardstick PreBlast
“It cost God nothing, so far as we know, to create nice things: but to convert rebellious wills cost him crucifixion.” – C. S. Lewis
Welcome all pax to join us at The Yardstick tomorrow (08/08/13) at 0630 at Panera South Park (just south of Fairview technically, but still doable for you Metro guys – in fact we have a couple Metro pax that post regularly).
We’ll be looking at John 19:16-42 – Jesus’ crucifixion, death and burial.
Watch this: http://www.youtube.com/watch?v=6CpQie8ks4c
We tend to hyperbolize pain & suffering in our 1st F workouts…which is fun and part of what binds us together as brothers. This is obviously something entirely different men.
Hope you’ll join us tomorrow after you post at Hydra, Uhh…A.S.S., Sweet Six, CORE Meltdown, Devil’s Turn, The SharkTank or Bastion.
The Gopher
22 Pax, including 1 FNG, took on The Gopher this morning in Death Valley. This workout had been on the shelf of almost 4 months so YHC decided it was time to dust it off and tweak it a little.
Warm up: There wasn’t one.
The Thang:
-Partner up.
-Complete 20 burpees per team.
-Man A runs to football field and one lap around track then back to transition area. Man B runs down steps to baseball field and completes 20 each of: dips, modified pull ups, CDD’s, LBC’s then runs back to transition area where each team completes a total of 20 burpees (divided up at each team’s discretion). Flapjack. Continue cycle for 40 minutes.
-5 MOM: 20 each- Dollys, Freddie Mercury’s, Rosalita, LBC’s.
-What?…Still 2 minutes left… complete 10 burpees on your own (aka… the Donkey Kong Closer)
-Pax were too fast…. still 1 minute left… plank-o-rama.
Moleskin:
-Not much chatter as pax were spread out on the course and O2 deprived. I think the most cycles completed was 5 1/2.
-YHC changed the team transition exercise from last time from 20 merkins to 20 burpees. Ouch! But a definite keeper.
-Around cycle #4 Joker mentioned to YHC that FarSide was leaving transition area before his team had completed the 20 burpees. YHC would have said something to said cheater…had he not been my partner. (one of the privileges of being Q!). In all fairness to FarSide… YHC was clearly slowing him down and he even ended up spotting me a few burpees on the last 2 laps. #dudeisamachine.
-Tclaps to Slimfast for biking to and from the workout.
-Is it me or is Pinstrips (DV regular) looking leaner and meaner?
-Great effort by all today. Hope the pax enjoy this versitile workout. It is what you make of it. You can do it as an individual workout; a 2 man partner workout; or a 2 man team race. How ever you choose to tackle it…it’s a killer.
49er
Heart Attack Pace = AWOL Dora
16 Pax show for a fast paced circuit around the big Pink church. (Should have been 17)
The Thang
- Quick Pace Jog around the lot
- 20 SSH
- 20 High Knees
- 21 Butt Kicks
Quick Jog over to the the hill ( soccer fields) for 11’s timed- Pax have 6 minutes to complete or penalty exercise
- Top of the Hill- Merkin Jacks
- Bottom of the Knees Tuck Jumps
- Time limit 6 min.- FAIL – 25 burpees
Line up For Indian Sprints up 51 to Rea Rd intersection- 2 mins to complete
- Indian Sprint
- Time Limit 2 min – FAIL – 40 Burpees
Line up for 150 yard sprint across the field in front of the Church –
- Time Limit 30 Secs- PASS
Jog Over to the Hill (North Face) 5 minutes to complete 3 rotations of the following
- Bottom 20 deep squats
- Top- High Jumps
- Time Limit – PASS barely
Line Up for Indian Sprints- 2 minutes to get to Rea Road entrance hill
- YHC calls Jail Break 50 yards out (we were not going to make it) PASS
Gather at the Top of the Hill and partner up
- P1 runs down the hill and bear crawls up
- P2 Ski Abs until they get back
- Rotate
- Repeat
- Time Limit 2 mins- PASS
Next- All Pax to the bottom of the hill
- P1 partner drags P2 halfway up
- P2 partner drags P1 the remainder
Quick Run back to starting point and circle up for Mary
- 50 Flutters
- 1 minute of Ski Abs all out
Moleskin
So the morning started with me reading a late night text from Dora saying I may not make it. Something hurts…. blah blah blah. Keep in mind he has been telling me daily since Monday he would be there Wend. Must still be hiding under the covers with Go Ruck PTSD. Get back in the fight Dora- as we heard a thousand times Friday/Saturday.
YHC tweeted a Heart Attack Pace pre blast and thats what we did. We moved fast the whole time and were pretty much nonstop. Not much talking out there. Becky, posted 3 months ago for the first time and never showed his face again until today. (5 minutes late) Welcome back brother.
Props to Geraldo for manning up and letting us know he didnt complete the initial 11s in the allotted time. We did the penalty and moved on. Integrity- I like it
Bulldog mentioned that Bananas was puking after the first Indian Sprint. I asked Bananas about it and he said Bulldog was just jealous of him and trying to make him look weak. Lovers quarrels are fun to watch.
Welcome to FNG Ryan D. aka Jebadiah. It was a real sad attempt at names today and I think we all left a little disappointed in that effort. Name Change guaranteed at the next post. Sound off in the comments with ideas.
Nice work by all and the effort was great. I like the time element because you got to see people really push when time got low. Thanks for letting me lead as always.
Radar
Is it your time to “Q” up?
- Are you passionate about helping F3 grow by introducing FNG’s to F3 via a moderate intensity workout?
- Have you thought about or have you been asked to lead an F3 workout but you’re a bit hesitant or intimidated about leading one of our regular workouts?
- Would you like to ‘ease’ into your weekend but not quite with a full-fledged ‘fartsack’?
If any or all of these apply to you, Now is Your Chance!
With the launch of our new, moderate intensity workout, Ascent, we are looking for guys to help Q or co-Q these workouts. Ascent would like to develop a rotating roster of regular and special guest Q’s to keep the workout fresh and to prevent there being a burden on any one Q. So, whether you’re looking for your first Q opportunity or you’re a veteran, Q’ing at Ascent is a great opportunity to give back to and help support your growing F3 community!
Reach out to either Strange Brew or High Tide (co-site Q’s for Ascent), and they will bring you up to speed and get you plugged in.
Ascent is held on Saturdays at 0700 at Olde Providence Elementary School (same location as Hydra) and is close enough to do the pre-Rock gear workout and/or the Starbucks coffeteria with our Rock/Day Zero pax afterwards.
Midweek at The Maul
16 fellas stepped out into the almost cool August air at The Maul and prepared for Chipotle’s maiden voyage. Written on behalf of Chipotle.
WARM UP
- SSH
- MTN CLIMBERS
- IMPERIAL WALKERS
- MERKINS
mosey to Firebirds
20 SQUATS – Run to second island – 15 MERKINS – run back
10/15 SINGLE LEG SQUAT – run – 15 MERKINS – return run
10/15 SINGLE OTHER LEG SQUAT – run – 15 MERKINS – hold plank
short plank-o-rama led by Uncle Leo then mosey to fountain
20 DIPS
15 DERKINS
20 JUMP-UPS or STEP-UPS
10 BURPEES
rinse and repeat
mosey to loading dock, with a 5 BURPEE break half way
SPEED BUMP WORK
BEAR CRAWL TO #1 – 5 BURPEES
REVERSE BEAR CRAWL TO #2 – 5 BURPEES
LUNGE WALK TO #3
BURPEE INCH WORM TO #4 – crowd pleaser
HIGH KNEES TO #5
mosey for Mary work
PAX CHOICE MARY
X25 ROSALITA – MASON TWISTS – FLUTTER – DOLLY – FREDDY MERCURY
mosey – pause for quick wall work – continue mosey to the hill
BEAR CRAWL UP, RUN DOWN, 5 BURPESS
rinse repeat
COT
Big props to Chipotle who did an outstanding job as a FTQ. He had his Weinke with him, but never missed a beat. He even called a few audibles, which were much appreciated by the PAX.
Speaking of PAX they were going strong today, knocking out all burpees called. The speed bump work was particularly painful with the burpee inch worm. Not sure we were all doing the same thing, but it all hurt just the same.
At the end of the workout, a fox was spotted near our cars. I would vote for a Maul name change but The Foxhole is already taken.
Bagpipe beatdown
11 brave men attacked the morning with a lot of Merkins and a bit of Mary.
The Thang
Warm up: 25 SSH, 25 Imperial Walker, 25 Merkins
Mosey around lake to wall: 8 slow decline merkins, 8 slow dips, 15 jump ups then run around lake and repeat.
Mosey to Bulls: 10 merkins, 15 crunches, 10 merkins, 15 dolly, 10 merkins, 15 left side leg raise, 10 merkins, 15 right side leg raise, 10 merkins, 15 wide legged sit ups, 10 merkins, 15 bicycle, 10 merkins, 15 flutter, 10 merkins, 15 heels to the heavens, 10 merkins, 15 crunches, 10 merkins, 30 slow raise to knees. Stretch.
Mosey back to the lake: Jack Webb 1 merkin, 4 arm raises, 2 merkins, 8 arm raises, etc up to 10 merkins.
Mosey back to parking lot. 2 minutes of Mary: 20 flutter, 20 dolly.
Moleskin
Strong work from all. 237 merkins if my math is correct.
YHC pleased to be back after three long weeks in the motherland.
Fillmont asked if maybe we don’t do any push-ups in Scotland and this was a catch-up session… perhaps.