(6) SPEARHEADs woke up to the sound of rain on their windows, but they still made it out of the fartsack and over to our new Tuesday AO. And it was worth it!
The Thang
Form up at Sardis Rd & Old Bell Rd Greenway parking lot
One 40 pound sandbag team weight
Team Leader – Hoff. Navigate team to point 10 on map. 15 minute time hack
Arrive at point 10, 30 seconds late.
Look for a log – found one. Picked it up – full of ants.
Brush off ants from under shirts.
Pile of rocks – everyone grab a rock.
Rock overhead press x 20
Hold rock overhead until failure
Continue up path towards Boyce Park carrying rocks. Continue to look for logs.
Arrive at Boyce Park
Decline merkins on bench with ruck x 10
Bear Crawl to next bench
Crab Walk Back
Stash rocks in the woods for later
Continue down path towards greenway.
Hoff finds a log that he likes. Pick up the log.
Team left sandbag behind! Angler and Clueless return for sandbag.
Ruck log back to start point, stash in the woods.
COT
Thanks to everyone for braving the weather this morning to post. It turned out that it did not rain or storm at all during the workout, so it was perfect!
I wanted this workout to be much more fast paced, but the lack of a decent hardwood log in the general area of point 10 made for a difficult time keeping the workout moving as we searched. Like anything – this workout will get better with time. We need to learn the area and experiment a little more.
This new area has so many different places to go and things to do. The greenway goes all the way up to Harris Blvd. The Cottonwood Nature Trails have a lot of ground to cover. There is a cross country 5K course on the other side of the greenway at McAlpine Park. The possibilities are endless!
Gulfstream made the trip down from Highlands for a little SPEARHEAD recon. He and Winnebago are launching SPEARHEAD Highlands tomorrow morning at Highland Creek Elementary – 0445. It sounds like they have some pretty cool stuff in store, so don’t miss that!
Thanks again for letting me lead, I look forward to next Tuesday!
Small baby jog around the parking lot
The Thang:
COP all in cadence
SSH x 25
IW x 15
Slow Squats x 15
Toe touches x 15
Merkins x 15
Grab bells and mosey to soccer fields
The challenge
1 burpee, 2 goblet squats, 3 two handed swings
2 burpees, 4 goblet squats, 6 two handed swings
3 burpees, 6 goblet squats, 9 two handed swings
Continue in this pattern to:
10 burpees, 20 goblet squats, 30 two handed swings
KB complex:
RH then LH
1 swing, 1 high pull, 1 snatch, 1 windmill 1 thrushter
Ladder up to 4 reps on each side
Halos – 10 reps in each direction
10 KB deck squats
Enough time for pax led Mary:
Madame Tussaud – Dollys with KB press x 16 in cadence
Honey Bee – LBC x 30 in cadence
Rock Thrill – some combination of heels to heave and dying cockroach – 20 regular count
Mick Check – Flutter kick with KB press x 20 in cadence
Moleskin:
Not much to say – YHC knew he would be DR all week so wanted to get in a good one before leaving. Definitely smoked after this one. Not much mumble chatter today – everyone was hard at it, working.
Great job everyone, these complexes are not easy, even when a few reps are all you are doing.
And clearly everyone has been practicing the deck squats – that will definitely become a staple of YHC.
Thanks for the opportunity to lead this great group of SOBs this morning. It is an honor.
Announcements:
Sign up for the F3 Golf Tournament – need to HC by May 15th
Discussion are starting up about the night time Mud Run – July 26th – if entered, lets sound off and do this proper F3 fashion.
That’s all I got – still recovering.
All Pax taking families on spring break trips this week – stay safe.
Champagne out until next time.
So, after a comment prior to launching by one of the pax, “Well, Skywalker’s workouts never contain much running,” YHC called a silent audible.
The Thang
Run to RTS parking lot
COT Mixed in with a burpee ladder as a few more unexpected burpees at the end.
Parter up – size matters.
Partner carries across the parking lot, flapjack
Partner Derkins x 20
Run to The Church Free of Evangelism
20 Step Ups
20 Dips
20 Derkins
20 Step Ups
20 Dips
20 Merkins
Run to other side of parking lot for 2MOM
Back to the #Shovelflag for COP
Finished with a great prayer by @Snowflake to take us out.
Moleskin:
So due to a wicked case of plantar fasciitis that YHC that has been battling for 10 months, YHC’s workouts of late have had minimal running. The usual suicides that YHC normally loves to do in a workout have been replaced by lots of burpees. YHC has never been fast (if form is good) in the burp department, so what better way to improve than to do more of them! Aye
But today was somewhat different. With the heel feeling somewhat better, YHC decided to add a little more running into the mix. It felt good to stretch out the legs a bit.
Good job this morning by all. A special welcome to Water Seal who posted for his 2nd F3 workout today. Water Seal apparently was not EH’d by anyone but had simply heard about F3. He picked his first workout by going onto the website. And what did he pick? #FastTwitch. Not the best choice for someone who proclaimed this morning that he hadn’t done much running in the last 10 yrs. So, T-claps to Water Seal for posting this morning after that brutal #BeatDown that he endured last week.
The Men of Outland and Area 51 converged for a mud free workout at Area 51. While only 1 member of Outland was there, Hairband represented in full force and brought the pain.
The thang:
Wait for other non mud run Outland folks……..and wait……..
Bunch of fartsackers! Let’s mosey!
Mosey to parking lot for COP:
SSH x 15
IW x 15
Low slow squat x 15
Partner up
P1 does called exercise
P2 runs 1/2 lot & back then full lot & back
Flapjack
Round 1 Merkin’s
Round 2 Carolina Dry Docks
Round 3 squat
Mosey to wall for PC’s
About 15 seconds @ 90 , drop an inch for another 15 or so, recover.
Repeato
Pain stations
3 rounds: Step ups, decline Merkin’s, pull ups. 20 each!
Wait, what?! Must have had some O2 deprivation because I quickly remembered I suck at pullups and the saying don’t Q it if you can’t do it popped into my head. Make it 10 pull ups.
Plank when done and then a little plank work.
While there Jack Webb came to visit: 1 merkin to 4 air presses up to 8
Hand off to Far side!
10 berpies
trail run
10 berpies
SSH x 20
IW x 20
11’s with berpies and merkins running the length of the football field. had to call it quits after 5 – IF YOU CAN’T Q IT, DON’T DO IT.
peoples chair, lung walk, peoples chair
stagger arm merkins x 8, flap jack
incline merkins x 8
decline merkins x 8
run a lot
Mary:
LBC x 20
Back scratchers – in honor of Counter Top x 20
protractor
berpies for the last 1 minute and 20 seconds
The Pax brought some great effort and ran hard all monring. Special thanks to our Outland brother, Hair Band, for Q’ing and bringing some creative pain to the field. I hear there are some Outland berpies due for those who fartsacked,. someone better make sure they pay up.
Announcements: We’re looking for A51 faithfuls to donate $10 for a hole sponsorship at the F3 Golf Outting. See Abacus or Far side of you want to contribute.
10 hearty souls gathered to endure a brutal post mud run upper body beat down. Each man left it all out on the field this morning.
The Thang:
Jog to parking lot for COP
50 merkins OYO
SSH x 25
40 merkins OYO
Imperial Walkers x 20
30 merkins OYO
Squats x 20
20 merkins OYO
LBCs x 20
10 merkins OYO
Pair up
Mosey to blocks
Line up on field
Round 1
Partner karaoke carry block to goal
Partner 1 carolina dry docks, partner 2 run down and back with block, flap jack
When partner 2 returns karaoke carry block back
Round 2
Partner side shuffle carry
Partner 1 do sister mary katherines, Partner 2 run down and back, flap jack
Side shuffle carry back
Round 3
Partner 1 carry block down to light post and run back
Partner 2 does merkins
Flap jack
3x then plankorama
Audible LBCs on 3rd round due to merkin overload
Mosey to the wall for wall squats with 15 air presses
Mosey to playground
Partner pull ups (assist if needed)
15,14,13,12,11 (switch between each set)
Wall squats
Mosey to stumps
Partner 1 step ups x 10
Partner 2 CDDs
100 total step ups (50 ea)
Partner 1 dips x 20
Partner 2 squats
100 total dips each
Partner 1 decline merkins x 10
Partner 2 jump squats
100 total declines (50 ea)
Barn Burners back to parking lot for COT
Moleskine:
Very little chatter this morning. Very little recovery time. Coincidence? I think not.
A hearty welcome back Kotter to Lex Luthor after his 2 month paternity leave. YHC didn’t see any stretch marks, but who knows what may be going on Under Armour.
Announcements: Brew will be starting up a new moderate workout Thursdays in May, bringing the total count to 3. Site TBD. Good opportunity to bring out those who are a little intimidated or need to ease into fitness. Also great for those coming off the injured reserve list.
12 Men escaped the evil grips of the fartsack to finish of the work week at the Centurion. I apologize for the late post, but I spent yesterday in the car.
The Thang;
Mosey to the “Warm Up Lot”
SSHs-25
Squats-20
Merkins-15
Imperial Walkers-25
Mosey to the turnaround circle at the bottom of Walsh.
Jacobs ladder with Burpees at the top only.
Mosey to the Aquatic Center.
Bear Crawl up-Crab Walk down.
Sprint up-Bear Crawl down.
Sprint up-lunge walk down.
Mosey to the front tables of the school.
11’s with step ups and decline Merkins.
Finish with 40 LBCs.
Mosey to the back lot for some Mary.
Flutters-25
Rosalitas-25
Mason Twist-25
Bicycle-25
Knee Ups-10
LBCs-25
Head to the COT.
Announcements;
Mermaids wife made it through her procedure with no complications.
Good Luck on the Mudrun men! Prayers for no injuries.
8 Men posted in the Gloom -possibly to make sure that YHC wasnt having to lead a workout of 1 again…..
The Thang
Mosey to track for a warmup lap with 5 burpees thrown in for good measure.
COP
Variety of exercises led by each member of the Pax with a Burpee Ladder in between each set. Sometimes the ladder went down; sometimes it went back up.
Partner up- size matters
Partner Carries 50 yds then flapjack
Partner Decline Merkins, flapjack then repeato
Partner Wheelbarrows
Lap around the track with a few more burpees then to the stadium for some stair work.
Up/down x 1 with 20 Dips and 20 Derkins
Up/down x 2 with 20 Dips and 15 Derkins
Up/down x 3 with 20 Dips and 10 Derkins
Head back toward the Shovelflag with some Dollies thrown in.
COT
Announcements:
It might be too late to sign up for the mudrun tomorrow if you are still #ThinkingAboutIt
The Thang…
05:31 Pax mosey into park; at bridge: bear-crawl over and up and around playground. (40 yards) === Pax mosey to athletic field.
05:32 Backwards run to endline; plank(s); mountain climbers x 14
=== Run to end-line and backwards run back; plank(s); imperial walkers x 14
=== Run to end-line and backwards run back; plank(s);mountain climbers x 14
05:36 Pax mosey into wooded low area. Pax plank in a row at bottom of small hill.
=== Bear-crawl up hill; merkins x 7; bear-crawl down.
=== Pax rotate 180deg; backwards bear-crawl up hill; merkins x 7; bear-crawl down.
=== Pax rotate 90deg; sideways bear-crawl up hill; merkins x 7; bear-crawl down.
=== Pax rotate 180deg; sideways bear-crawl up hill; merkins x 7; bear-crawl down.
05:45 Mosey to field endline; partner carry half way/switch. Plank.
=== Mosey to BasketBall court
=== Mary: low flutter x 21; LBC x 12; high flutter x 21; 6-inches.
=== Pax on baseline; partner wheelbarrow full court/ switch/ full court back X 2
=== Partner carry full court/ switch/ partner carry full court. X 2 ; Plank
=== Dips x 12; Decline merkins x 10; Dips x 10; Decline merkins x 8 (two sets)
06:00 Mosey toward baseball field: Spot shovel-flag; bear-crawl to shovel-flag n touch flag.
=== Circle shovel-flag in plank position; Peter-Parker x 7; plank walk 90deg; Merkins x 7
=== plank walk 90deg; imperial walkers x 7; plank walk 90deg; windmills x 7
06:08 Pax w/ shovel-flag mosey to church parking lot.
=== Indian run(leader carry flag) around church(400m).
06:12 Mary: imperial walkers x 21; heels high(touch toes) x 21; low-flutter x 21
=== Indian run(leader carry flag) around church(400m).
06:16 COT
Naked Moleskin…
Perfect weather for a DMZ workout: 51 degrees and moderate to heavy rain showers. Add an FNG to the mix and here we go! How about a muddy 40 yard bear-crawl to start? Sure! Then, pax hustled on over to the athletic field and dove into the ‘backwards run/sprint back’ portion of the workout. It didn’t take long to realize the difficulty calling cadence when your sucking maximum air in the driving rain…stand up and breath!
Where is my FNG? Here he comes…he is in the suck! Follow me boys…we entered the woods on the backside of the pitch-dark park. Pax planked in a row along a low lying area…next exercise..bear-crawl up a 10’ x 50deg embankment! Dont forget merkins at the top, bear-crawl back down and hold it! Rinse and repeat X 4…did I mention the heavy-steady rain?
Where is my FNG? Oh, he’s on one knee…hang in there bro! We’re in the DMZ; time for partner carry and wheelbarrows…across the open field…avoid enemy fire and meet on the basketball court for some Ma-ma-mary. On your backs boyz…low flutter feels good! Now hold it six inches…open your mouth and have a drink of water…did I mentioned the pounding rain? More partner carries and wheelbarrows across the ball court…then line up for some ‘dips for a dip’ into ‘decline-merkins’ x 4(swampfox favorite). Pax ‘spotted’ a planted shovel-flag on a side hill and after circling the flag, plank walks were in order. Throw in some mountain climbers, merkins, imperial walkers and windmills(slaughter wheelhouse) to keep it real. Where is my FNG? Hands on his knees, some hacking, he’s OK!
Q called out 10 minutes to COT! Grab the flag boys lets take’er home after a little Indian Run..of course. We broke out of the dark woods to a brightly lit church parking lot with shovel-flag in hand. Where is my FNG? Dragging a$$, so we gave FNG-Caveman a break on the last Indian Run session. How generous!
21 brave souls decided that taper was not on their agenda this week and posted for some Hydra love for the upcoming Mud Run.
Thang:
Baby Jog around track x 2 – 25 Squats after first lap, 25 merkins second lap
Jog to field – COP *=In Cadence
SSH x 20*
10 Burpees OYO
IW x 20*
8 Burpees OYO
Slow Squat x 15*
6 Burpees OYO
Merkins x 15*
4 Burpees OYO
Mission Impossible Peter Parkers x 10*
2 Burpees OYO
MudRun Prep time
Number off to 4.
4 Pain Stations
Start at your number and work your way around clockwise x 2
Station 1 The Track: 10 burpees, lunge walk 50 yards, 15 divebomb merkins, 20 rocker hoppers
Station 2 The Field: 10 burpees, bearcrawl 50 yards, 15 CDDs, 20 Squat Jumps
Station 3 The Concession Stand: 10 burpees, 15 derkins, 20 dips
Station 4 The Playground: 10 fence burpees, 15 pullups, 20 merkins
Just enough time for Mary.
LBCs x 25*
Elbow Plank – 90 seconds, then 10 counts from Skywalker, Hops and Kirk.
Mole Skin:
Thanks for the opportunity to lead such a solid group of men like this today, it is a honor and privilege.
Strong work out there today by everyone. YHC was smoked at the end of this one.
Welcome back 90210 and welcome FNG DoDoBird – keep coming back – it will get easier and it will change you.
YHC wanted some final mud run prep and what better way to get it than being Q – thanks for allowing me the opportunity and coming along for the ride.
Not much 2nd F out there today – mostly due to O2 deprivation on YHC part and plus the pax got pretty spread out.
Enjoyed hanging with guys in the gloom this AM. Can’t think of a better way to start the day.
AYE!
Announcments:
Mud Run Saturday – if you still owe for buses please pay Stage Coach.
Meeting at South Charlotte middle school 4:45am Saturday – Wheels Up at 5:00 so be on time.
Crush the MudRun.
11 pax with 1 site FNG (Dirty Diana- WD) took to the Urban Nirvana of Rebel Yell on this crisp April morning.
The Thang
Mosey to Firebirds – circle up
Turbo SSH x 30
Merkins x 15
IW x 25
Mosey to fountains for 10/20/30 w running
1st round – 10 step ups, 20 incline merkins, 30 CDD then run to store and back // repeato
2nd round – 10 incline diamonds, 20 dips, 30 squats ” ” ” ” – repeato
3rd round – 10 decline merkins, 20 dips, 30 LBC ” ” ” ” – repeato
Mosey to hill behind Firebirds – partner up
Partner 1 runs up/down hill 3 times / Partner 2 burpees – flapjack
Partner 1 runs up/down 2 times / Partner 2 burpees – flapjack
Partner 1 runs up/down 1 time / Partner 2 – 6 inch merkin hold – flapjack
Mosey behind Cinema for Semi Gloss/Bunny Hop
All pax hold the Semi Gloss position while each pax bunny hops up 2 flights of stairs
Mary led by Semi Gloss – LBC, Dolly
Moleskin
Great work by all today. Nothing special thrown out there, just a nice sweat was broken. A taper, if you will, for those doing mud run this weekend. The hill was a #crowdpleaser as always. Puppy Love and Wingman tried to persuade YHC to keep moving past it but it is such a good time killer #noweinke. Plus it could have been a lot worse had we started at say 5 times up the hill. She was steep. Shocked to find out that our new site FNG and our WD today, Dirty Diana, is in his 1st week of F3 and today was his 4th day posting #strong. Keep coming out brother. Thanks to Semi Gloss for leading us in prayer.
Announcements
Convergence at the Rock this weekend at 7am (Calvary Church)
Pray for all the guys doing the mud run this weekend that we all come back unscathed……and sober enough to drive our cars after bus drop off.
Sign up for F3 Golf by May 1st – even if you don’t have a team just sign up and find a team later.