Spearhead Pizza Delivery!
Four pax entered Spearhead at standard Thursday launch of 4:45 am.
Mission: deliver Cadre Kevin’s favorite type of pizza back to CMS by 6:15. What is that you ask? Hint: it involves sand and “Brixx”
Total distance of 4.7 miles this morning with a missed time hack by 3 minutes. No punishment since it was a day to taper back for tomorrow night’s F3 Custom GORUCK Challenge.
Lots of fun chatter. Schedule C is wondering if you can sign up for the 5k at the launch point and double down it with the Challenge!
Moleskin: It was my first Q back since arrivals of 2.0s. Looking forward to getting back in the full swing of Spearhead!
The Hydra “Lucky” 13 Get Lucky
13 fortunate PAX converged on the grounds of Olde Providence Elementary for a workout that went something like this:
Track:
1 Lap – 1/4 High Knees – Merkins x 20
1 Lap – 1/4 Butt kicks, 1/4 High Knees – Merkins x 20
Field for COP:
2 Minute Plank (Men’s Health requirement for long life expectancy)
SSH x 20
Negative Merkins x 10 (hold 3 count down, then up)
Standing Mountain Climbers (high knees) x 15
Merkins x 15
Squat Hops (forward hop, backward hop) x 15
Partner Up for Prairie Fire Mary (10L, 10C, 10R)
Run to Bus Parking Lot and find a line for 20 yard There and Backs:
Two-legged line hop There, Merkins x 20, Two-legged line hop Back
Jump Forwards There, Heels to Heaven x 20, Jump Forwards Back
One-Legged line hop There, Mason Twist x 20, One-legged hop Back
Indian Run to Harris Teeter (.65 miles)
Merkins x 50
Audible Merkins x 20 (guest Q Harris Teeter lady)
Indian Run back from Harris Teeter (.65 miles)
Return to Olde Providence Fields:
Partner Drag There and Back (70 yards) Flap Jack as needed
Mosey to Concessions for refreshments:
Dips x 30
Jump ups x 20
Burpees x 10
2 Rounds of this 30, 20, 10 (until time runs out)
Return to Parking Lot and Circle Up for Mary:
Dollies x 15
Count off to 13
Name-o-rama (2 FNG’s welcomed)
Announcement: Keep Posting Hydra, if interested in getting in Q rotation let YHC know. We are booked into June but can find a week for you, always like to see pax step up.
Moleskin: The cold temps offered up a reminder that we are not quite past mother winter yet. Close but not quite. After last week’s whistle treatment by 49er, some pax may have retreated to their whistle-free fartsacks for what offered to be a workout that delivered cardio, core, and bits of strength thrown in for good measure. We cleared over 2 miles of movement for the morning and got the heart rate up on some exercises during COP. The standing Mountain Climbers were crowd favorite and looked a bit like dancing dudes giggling like school girls. Well, it delivered cardio and the high knees proper form offered a great warm up for what was to come. Always good to see 74 year old major war daddy (recovering from broken hand – disclosure not an F3 injury) out there pushing it. YHC goal was to cover some ground, get some core worked out, and sprinkle in some upper body strength. I think we got that accomplished. Great work by pax. Good laughter and chatter out there and great work by group getting to and from Harris Teeter for our shopping trip. Loved the “do 20 more” from our impromptu guest Q Harris Teeter lady strolling into work. Seemed only natural that I instruct the pax to do 20 more merkins on top of the 50 we had just completed. My pleasure to lead this morning, thank you for the opportunity.
Run, run as fast as you can
Eleven of Charlotte’s finest men found themselves together at Providence Day School. It was Hump Day. Despite the threat of rain, the weather was mild and spirits were high. It was time to greet the day. Double D’s called the start and it was on.
The Thang:
Mosey to back parking lot of St. Stephen Methodist.
High Knees, Butt Kickers, Karaoke, Backwards Run, Backwards Stutter Run (2 steps left foot; 2 steps right)
Circle Up:
30 SSH
20 IW
20 LBCs
Partner up. Partner 1 sprint to entrance of parking lot and back; partner 2 merkins–flapjack. Repeat with squats; wide-arm merkins while partner 1 bear crawls out and backward bear crawls back. flapjack
Mosey to field with 10 Turkish Getups OYO along the way.
Catch me if you can: Partner 1 runs track. Partner 2: 10 merkins and then catches up to partner 1, who drops to do merkins. Repeat for one lap. Elevated plank along the wall. Catch me if you can with LBCs. People’s Chair
Q now belonged to Pain Master, John Deere, who took the field to run the PAX through the following:
Run 10 yards; drop and belly crawl 20 yds. Sprint to 50 yard line and back to goal line.
Run 10 yards; bear crawl 20 yds. Sprint to 50 and back to goal line.
10 over/unders; flapjack.
Elbow Plank: Last Man Planking (props to GAAP and John Deere)
Crabbarrow 10 yards; flapjack
Circle up. 10 Burpees OYO; 20 SSH; 9 Burpees OYO; 15 Jump Squats; 8 Burpees; 15 Prisoner Squats; 7 Burpees; 15 Windmills; 6 Burpees . . . TIME.
Moleskin: Field-turf-belly-crawl carpet burns aside, Double D’s and John Deere did what they always do–deliver a full 45 minutes of the good stuff. PDS is a great playground for what we do and it’s good to see new faces coming to check out The Charge. Tesla took us out into the day with good prayers as he so often does.
Old School
Posted on Behalf of Mermaid:
23 (1 FNG) in attendance for a balmy beatdown. QIC filled in for Radar, who is on DL this AM with hurt back. Several PAX completed pre-work. KB group: TR, Spackler, Bananas (few others). At least two PAX arrived on foot. Hard to recognize PAX without hats and sleeves.
Thang:
Mosey to far end of soccer fields for COP:
15 Burpees OYO
Merkin set 10 each in cadence:
Regular/Wide/Offset left forward/Offset Right forward/Diamond
Mosey to base of hill at front of soccer field
Triple Nickel
5 Jump Squat
Run up hill
5 Burpee
Back down hill (1 set) 5x
Plank-o-rama: RAH/LLH/switch/6 inches/10 count/5 merkin
Divide into 2 groups near pavilion
Group 1 Bench Set: 15 Jump Up/15 Dip/15 Derkin
Group 2: One lap from pavilion to far light and back
Switch
Repeato
Plank-o-rama: RAF/LLH/switch/6 inches/RLH/10 count/LLH/10 count
Mosey to Rock Pile and grab a rock
25 Bicep Curls (cadence)
30 Overhead Press (cadence)
Drop Rock
30 Carolina Dry Dock(cadence)
Pick up Rock
25 Overhead Press (cadence)
30 Bicep Curls (cadence)
Mosey to hill at soccer field
Triple Nickel
5 Hand-Release Merkin
Run up Hill
5 Squat
Back down hill (1 set) 5x
Plank-o-rama: Right hand back pocket/Left hand/6 inches/10 count/5 merkin
Back to pavilion
Repeat 2 group Run/Bench set (Each group 1 each run/bench)
Mosey to start point parking lot for Mary
LBC x30 (cadence)
Protractor (approx 90 seconds)
Heals to Heaven x20 (cadence)
Plank for last 60 seconds
Optional: Swap merkin for plank to close out
Moleskin:
Great weather today. Mid-60’s with light rain is about perfect. Good group of men this morning. Strong work by all PAX, including 1 FNG, Rascal. Get back out there again soon. Tell your friends about F3 and get them to come out. Boutique, please make sure you get Rascal’s email address to Baracus or Young Love. Iron Horse told YHC that the workout was Old School this morning. YHC on hunt for new material. Weather is getting nicer. Put the strong EH on those men you know that need F3. Weather will not be an excuse much longer.
Announcements:
•HDHH at Taco Mac in South Park tonight. 35 cent drafts.
•03/22/2014: Brain Cancer Research Run at Freedom Park. See below from weekly email:
Fighting Brain Cancer for Bill Chepul
From Chelms: “Abacus and I have formed a team to raise money for brain cancer research to support our younger brother, who has Stage IV brain cancer. We realize the Bobcats event is that day and the Spartan Sprint is on Sunday but hoping a few of the pax are able to join us or make a donation to our team. Link is http://www.braintumorcommunity.org/site/TR?px=3408952&pg=personal&fr_id=2291&fl=en_US&et=nUO88gVsYeG8mCgCuTqQlQ&s_tafId=68694 or see the Races Forum at F3Nation.com for more information.”
•3rd F Lunch Group in Southpark 04/02/2014 (Wed) at 12:00. Hops, Semi-Gloss, Splinter on Q. True Measure of a Man is first book.
Dive Bomb Merkens and a few other things
The preblast on Twitter made mention of Dive Bombers this AM. I am not sure all 21 pax got the memo, but everyone got after it and away we went!
Warm up run- Ran by car to pick up any stragglers and proceeded to the baseball outfield.
COP (?)
Count down from 12- Tribute to site Q-Stage Coach
After spotlighting (thank BD) and a quick demo of a dive bomber, (more on that below) we got to it
12 Dive Bomber (DB) then 20 Deep Squats
11 DB then 20 LBC
10 DB then 20 shoulder taps
9 DM then 20 Crab Merken (tricep dip in carb walk position)
8 DB then 20 Deep Squats
7 DB then 20 LBC
6 DB then 20 shoulder taps
5 DM then 20 Crab Merken (tricep dip in carb walk position)
4 DM then 20 Deep Squats
3 DB then 20 LBC
2 DB then 20 shoulder taps
1 DM then 20 Crab Merken (tricep dip in carb walk position)
Jog around baseball outfield to find a way out eventually made it to the hill
Ladder
Called 10 trips up the hill with seal jacks and dive bombers- mid ladder adjusted it to 7
Always 10 dive bombers at the top of the hill, but 1, 2,3…etc seal jacks
Jog to track
3 corner from the 50
Start with 10 DB
First corner– 20 Carolina Dry Docks
back to center 10 DB
Second corner- 20 Jump Squats
back to center 10 DB
Third Corner- 20 LBC
back to center 10 DB
Run 1 lap around track with Pax….and stops to do more dive bombers
4 stops / 2 db x10 per and 2 LBC x20 per
Gather Pax and perform 10 LBC and 10 DB (and 10 girl push ups…not exactly, but I will take the abuse)
Run back to lot….and stops for Dive bombers
DB x10 at top platform and DB x10 once we circled up
Protractor circle
Everyone calls out a degree until we get around the circle- some waited longer then others. Also, first time I have done at 180 degree, nice DK
Oh, we also stopped at the Mid point to do another dive bombers x10 and finished with another DB x10
Finished with a variety of LBC, bicycle and Flutter…of course with another dive bombers x30 total
Moleskin- where to begin
– First, thank you for allowing me to lead, being complete wise asses and doing everything I ask. If you have not lead a workout, do it, it’s fun!
– I did the demo of the Dive Bomber, hope I demo’d proper form
– In the warm-up, I did NOT call any cadence and this was pointed out! Planned! I hadn’t worked out in 1 1/2 weeks and new mid ladder that I would struggle, glad you were all able to count to 20 on your own
– DK has grown up before our vary eyes! Damn Ruckers (Good Luck to all this weekend)! Dude was crabbing on the hill work, “Just do what you want”, “any originality to this work out” and “I call bullshit”. Also, later on, I was accused of “coming up with only 4 exercises and just stopped think of more” …yep
– I never have called a workout with a theme, like this one. It completely smoked me, I hope you all enjoyed it. The goal was 300 dive bomb merkens. I believe we came up short at 288…sorry!
– Thanks Header for taking us out, I could have gave you a heads up, but you always deliver!
Announcement
-Taco Mac tonight
– Support the Go Ruckers on Friday. Please go and support them once the location becomes available tonight…shhhh if you already know the location, it’s a secret!
Bumper Burners
I texted my buddies and neighbors Loogie and Worm that I would pick them up at the usual time in the morning, and asked for any workout suggestions. Loogie wanted no running, since the last few work outs have been quite heavy on that. He got his wish and 11 others had to suffer along with him during today’s Maul work out.
Here we go
- SSH
- IWS
- Plank in out Jacks
- Reverse Lunges
Numbers didn’t matter because the warm up was just for show. YHC was ready to get to work.
4 pain stations
- Wall walkers
- Crab walk
- Hair Burners (crowd pleaser)
- Run the hill 10 burpees at the top
Repeato until YHC called off the dogs somewhere in the 3rd 4th or 5th rounds.
Meet at the top of the hill for Jack Spider Web. That’s 1 Spiderman push up to 4 shoulder presses. We got to 11.
Mary Time:
- Elbow plank :60
- Left elbow plank :45
- Right elbow plank :45
- Elbow plank :60
Pax Choice Mary
- Loogie = LBCs
- Madame = Bicycle
- Chippy = Fluttah
- Frehley = Heels to heaven
- Haggis = Dolly
Moleskin
Goal achieved for today, very little running and a tough work out. The hair burners are always a crowd pleaser. Frehley was pulling up as the plates were being set out. He threatened to leave, but thought better of it.
At one point during the work out there was a loud crash. Apparently Loogie and Long Haul were so focused in on hairburners, they didn’t see the other one coming and they had a head on collision. Thankfully both are okay.
After completing his very first burner today Honey Bee is now ready for Ruck-a-Palooza Friday. Best of luck brother.
It’s always an honor to lead. Thanks fellas for pushing yourselves today and for enduring the elbow planks.
Patterns at the Matrix
11 men toed the line at The Matrix to prepare for the week ahead
Run around the fields to COP
SSH x 20 in cadence
IW x 20 in cadence
Mtn Climber x 20 in cadence
Merkins x 15 in cadence
Mtn Climber x10 in cadence
IW x 10 in cadence
SSH x 10 in cadence
Run around back of school to track
Devils workout – 6 sets of 6 reps of 6 called exercises
1) Merkins
2) Squats
3) Burpees
4) Flutter
5) Squats
6) Burpees
Mosey to wall for Peoples Chair
1 minute then 20 Merkins
1 minutes with some single leg time then 15 incline Merkins
1 minute with some arm flutter then 10 decline Merkins
Mosey to Jungle Gym for partner work
Partner 1 does pull ups AMRAP while Partner 2 does abs then flapjack
Round 1 – LBC
Round 2 – Dolly
Round 3 – Heels to Heaven
Find another Pair for relay race
COT
Molskin
1) Alf was in beast mode today, giving the Devil everything he could handle
2) YHC may have been a little predictable today. When squats were called the second time someone (Splinter?) said something to the effect of “we know what’s next”. The next round was burpees. Predictable, maybe. Painful, definitely.
3) Always a privilege to lead. Good look to all the GRC Custom PAX. See you Friday!
Bagpipe
20 big fellas did some stuff at Bagpipe
The Thang:
Mosey to parking lot for warm up: 25 SSH, 20 Imperial Walker, 12+11+10+9+8+7+6+5+4… +8 merkins (everyone wimped out)
Mosey to park with picnic tables: 10 durkins, 15 dips, run around park. Repeato.
Mosey to lake. Partner up. Reach a total of 50 burpees while partner runs around lake.
Mosey to parking lot for Mary: 20 sit ups, 20 flutter, 20 dolly, 20 heels to heavens, 20 slow bicycle.
Mosey to Loch Ness. Timed one mile lap around lake.
Moleskin:
YHC fresh off a week of flu and felt pretty ragged. Was glad when Frehleys (lack of) Commit led a rebellion during the opening merkin party.
Cheetah visiting from Denver NC stole the 1 mile run. Thought Soft Pretzel was gonna take him but didn’t quite make it.
Good workout from all. Phillmont on Q next week. Be ready!
Skunkworks – Unleash the Beast
26 of Area 51’s finest created a love/hate relationship with their kettlebell.
The Thang:
Rack KB’s and mosey to the lower parking lot for warm up.
SSH x 25
IW x 20
Let’s get right to it!
Partner up by KB size.
– Partner 1 does merkins while partner 2 does farmer carry to top of the hill and back. Flapjack until 100 merkins are completed.
– Partner 1 does squats while partner 2 does farmer carry to top of the hill and back. Flapjack until 200 squats are completed.
Partner 1 does CDD while partner 2 does farmer carry to top of the hill and back. Flapjack until 100 CDD’s are completed.
Rack KB and mosey back up to the field (No, we are not done!!)
Unleash the KB Beast!!
Line up and carry bell stopping at each of 3 cones, down and back, to complete called exercise. Completing 50 reps total of each exercise.
KB Curls x 10
KB Good Mornings x 10
KB Tricep Extension x 10
KB Lunge x 10
KB Upright Rows x 10
KB Sumo Squat x 10
Next exercise is…10 second count! (if you didn’t need one, get a bigger KB!)
KB Lawnmower Row x 10
COT
1 minute of Mary: 50 LBC’s with KB OYO
Moleskin:
Finally a relatively balmy gloom compared to weeks past. Good to be out in a TR uniform (tshirt and shorts). Just wait a couple days on that to change. Strong effort by everyone this morning with two new twists on KB exercises. Just like I thought, the pax took to it with no reservation and killed it out there! Not so much mumble chatter to begin with during farmer carry hill work. Probably due to shock and the hamstring/shoulder burn. The KB Beast left most of the pax shaking out the exhausted forearms. At one point, Bananas and TR were socializing like soccer moms during an aerobics class. Boo hoo for your poor knees, we’re all injured somewhere! As Toby Keith says, “A ‘lil less talk, and a lot more action!” Tclaps to Sussidio for getting in a run before the beat down and to Robin Hood for getting whatever weight he could find in his car to complete the workout and finish strong! Welcome FNG “Sajack”. Thanks for coming out and hanging in there brother! I hope you all enjoy the change of pace with heavy lifting (based on your KB size) from the running. I certainly enjoyed you allowing me to lead such an insane group of men. If you need a chiropractor or physical therapist, I know a fella.
Brown
60 Minutes of A$$PHALT
The morning bell tolled and 19 pax headed into the gloom for #Stonehenge. The theme for the day was iterations of upper and lower body, with much of the lower body exercises proving to be a pain in the a$$ (loiterally, at least for YHC). Great effort by all.
The Thang
COP
– Various exercises interspersed with a merkin ladder.
– SSH, IW, LBCs, more LBCs, merkins, squats, etc.
– Merkin Ladder began at 10, went down to 1, for 2 with did 2 dozen to keep the pax guessing
People’s Chair
– laddered with merkins in between
– mixture of one legged, arm presses and regulaar PC for the pax
Partner Hill Repeats
Round 1:
– P1 LBCs, P2 run up hill, 50 LBCs and run back
Flapjack
Round 2:
– P1 Jump Squats, P2 run up hill, 30 Burpees and run back
Flapjack
Cool down/Victory lap for all around parking lot
Round 3:
– P1 Lunges, P2 run to second light, lunge walk to top, 20 Merkins, lunge walk back to light and run back
Flapjack
Round 4:
– P1 Lunges, P2 run to second ligh, lunge walk to top, 20 Merkins, Bear crawl back to light and run back
Flapjack
Run back to launch
COT
Moleskin:
– Solid work by all today. T-claps to Honey Bee for rucking the workout. He is in great shape for the extra CSAUP GORUCK Challenge.
– Pax are in good shape. I expected folks to struggle more on the hill an everyone attacked it. #beastmode
Announcements:
– GORUCK Challenge on Friday March 14. Come support your F3 brothers who are participating. Check website and email for location details.
– F3 Mentoring program is getting underway. Check website for details. Also, tutoring opportunities in south Charlotte. Talk to #Champagne (aka Brett Briggs) for details.
– Still need pax for the BRR teams. If interested, make it know at various workouts and we will get you connected.
– Sunday morning Rumrnner Run launches at 0600 from ABC Arboretum. Various distances and runners of all shapes, sizes nd abilities are encouraged to attend. #ironsharpensiron