The VSF was planted….perhaps before 8.5 pax did 30 minutes of pre-work at The Rock. At 0700, 16 of Area 51’s finest and one of The Fort’s filed in behind Stagecoach.
The Thang:
Little baby jog around the parking lot. Turn everyone around to loop back and pick up the late-comer. Everyone welcome Skywalker! Continue jog to search for an open area in a parking lot. Good, we found one.
Hops Q:
Jog to soccer fields while YHC grabs bag of tennis balls and racket.
YHC launches a tennis ball numbered 13 with aforementioned racket. AYG sprint to the ball.
Dolly x 13. Sprint back to start point.
Ninja Turtle feebly hits tennis ball…..also numbered 13.
Lunge walk to ball. Plank for 1 minute. 13 H-R Merkins.
Lunge walk back.
YHC again launches a tennis ball…incredibly also numbered 13. What are the odds.
Someone suggests bear crawl, so YHC obliges.
After DK, who is inhuman with his bear crawl, pushes the ball even further down the field – we stop.
DK then suggests Jack Webb, thus, we do Jack Webbs up to 13 Merkins/52 overhead presses.
AYG sprint back to starting point
Jog to pavilion.
Peoples Chair – 90 seconds
Plank for 1 minute
13x H-R Merkins
Jog to COT
Announcements:
MudRun transportation info to come soon. Stagecoach is Event Q.
F3 Mentoring – please signup. Area 51’s Skywalker and Champagne are helping Q this effort. Signup on the website as a Mentor or Mentee. Life on Life. Iron Sharpening Iron.
GoRuck – can still sign up prior to Wednesday.
GoRuck Welcome Party – many of the pax will be on hand to “encourage” our brothers. Very probable that a pre-GoRuck Welcome Party/ACC Tourney viewing will take place prior to the 10pm Welcome Party itself. Watch Twitter for announcements.
HDHH this Wednesday – will be a convergence with Metro at TacoMac (SoPark) – $0.35 drafts…even the snob beers that YHC loves.
9 Determined PAX (Including 3 FNG’s) wanted to buy into a little F3 action @Outland this morning but first had to dig deep for a nice size helping of DownPainment! In order to help get the word out about the benefits of the New MudGear Brand of clothing, we figured we would help show the PAX how inadequate their Hanes Beefy T’s were through the mud, slush, water and ice that Outland had to offer!
THA THANG:
HH on Q
DoubleE Now on Q
By now, the FNG’s are wondering what they have gotten themselves into with all heads smoking and sucking some serious O2. Little did they know, the worst (and yet most awesome) pain was yet to come!
Moleskin:
Glad to see HB feeling better after a 2 week ummm Sinus infection (aka snooze fest). Tclaps to HB for Headlocking his brother (Situation) from New Jersey to share in his love for early Saturday morning Pain!
TClaps to 2nd timer Glass Joe for Headlocking his brother (Barney) and friend (Nekot) as well. Barney is a Monroe police officer and Nekot works for (who else) Lance.
It leaves a disturbing image to see a grown man – aka Late Show – “wiping” himself down with a huge pile of napkins from the restroom while enjoying a nice cup of Joe at Starbucks with the group. Yes everyone had soggy bottoms from the workout, but is there not a more suitable place for that (like nowhere)??
We need more HCs for PreKB workout @6:15am. We have extra KB’s and sweet tunes to get everyone warmed up.
Horsehead for Double E
8 Iron Men, dedicated to moving cold metal around for an hour, attempted to complete Olympus’ First test of power, strength, endurance and yes…CARDIO. It was our first addition of The Olympus Poster of Pain
The Thang:
The overall goal is to see how fast each of us can make it through the list of exercises below. With a few modifications along the way (Thanks to our resident scientist/specialist) on proper form, all our guys were able to finish the list below in 60 minutes or less.
Olympus Poster of Pain
1. 40 Burpees
2. 50 Upright Rows
3. 75 Deep Kettle Bell Squats
4. 75 Selection Standard Merkins (STRICT FORM)
5. 100 Side Straddle Hops
6. 75 Two-Handed Kettle Bell Swings
7. 25 LBC, 25 Flutter, 25 Dolly, 25 LBC
8. 60 Single Arm Kettle Bell Press
9. (7) 100 Yard Sprints
10. 60 Kettle Bell Lunges
12. 120 Plank Position Limb Abduction
13. 100 Renegade Rows
14. 100 Mountain Climbers
15. 10 Turkish Get-Ups
16. 50 Bicep Curls
17. 50 Tricep Curls
18. (7) 100 Yard Sprints
Total Reps:1,055
Total SPRINT Distance: 1,400 yards or 3/4 of a Mile
COT
Moleskin:
Amazing work out there today. At times it felt like we couldn’t breathe and lots of us were contemplating how to do the exercises when most had trouble breathing from all the O2 we were sucking down. It sounded at times like we were in need of an apparatus to help us with getting the O2 into our lungs. The fact that we were able to do so many reps in such a short period of time was….”Impressive, Most Impressive.” or ‘When I left you I was but a learner, now I am the master” – Vader
Not much mumble chatter being so O2 deprived so if anyone can remember some of the more entertaining moments of today please sound off below.
We’ve got a great core group of guys each week that are really making a difference ongoing at Olympus. Thank you all for stepping up each week and continuing to push us to do more. Without you, we’d have nothing. Gullah and I greatly appreciate everyone who posts with us and our core group is starting to gel into a Team.
Respectfully,
The Hoff and Gullah
To quote Escargot from Black Friday at Centurion, “It was cold, wet, and miserable.” Ok, not as wet… or not as cold, and it was 90 minutes later than a Centurion launch, so not nearly as miserable… So, call me dramatic, but I don’t believe the 10 PAX posting were prepared for this degree of PAIN; I bet they remember today as “cold, wet, and miserable.”
So, with YHC having no perception of “too far right” or “too far wrong” we launched into the land of the cold, wet ground, for 60 minutes of gloom, on the ground and on our feet. And this is how it went down.
COP
SSH x20
Imperial walker x20
ArmCircles (golfers grip) Up x20
ArmCircles (golfers grip) Down x20
Merkin x15
Carolina dry dock x15
CDD Crunch (demo- knee->ARM + Opposite) x15
Squats x15
MOSEY TO Far Football Field
FIELD DASHES
End Zone to End Zone Let’s Get It!
50 yard Lunge Walk -> 50 yard Sprint
50 yard Karaoke Left-> 50 yard Karaoke Left
50 yard Backwards Run -> 50 yard Sprint
REPEATO
50 yard Lunge Walk -> 50 yard Sprint
50 yard Karaoke Left-> 50 yard Karaoke Left
50 yard Backwards Run -> 50 yard Sprint
Mosey to the Practice Soccer Field
Modified Jack Webb
Merkins
– 1 merkin / 4 arm raises -> up to -> 6 merkin / 24 arm raises
Squats
– 7 deep squats / 4 standing arm raises -> up to -> 9 deep squats / 36 standing arm raises
Finale Merkin
-10 merkins / 50 arm raises
Mosey to the Wall
Take a Seat
Wall Seat Cycles
-Round 1 Normal , 60 secs – Rest 10 secs
-Round 2 Normal , 60 secs – Rest 10 secs
-Round 3 Normal , 60 secs – Rest 10 secs
-Round 4 Arms Out, 60 secs – Rest 10 secs
-Round 5 Arms Up , 60 secs – Rest 10 secs
Partner Up
Partner Plank + Decline Merkins x10 -> Flapjack
Partner Plank + Decline Merkins x10 -> Flapjack
Paddie Cake Merkins x 10
Paddie Cake Merkins x 10
Mosey to the Track
-10 Burpees OYO
SLED AND ANCHOR
-> Push/Sled: P1 down, p2 back 50m
-> Pull/Anchor: P1 down, p2 back -50m
DEEPER
-> Pull/Anchor: P1 down anchor, P1&P2 sprint to benches, 20x Dip, Sprint back to track, p2 back anchor -50m
-> Burpee Sprint: 10 burpees OYO, sprint to the benches, 20x dips, sprint back, 10 burpees OYO
Mosey to the Curb,
MARY ROULETTE x15 Reps each
– Dolly
– Rosalita
– LBC
– Freddie Mercury
– Protractor
That’s all folks!
Announcements (New Thurs Moderate coming soon; talk it up)-> Name-o-rama -> BOM
YHC was quite impressed with each individual present, and pleases to have two FNG’s come our way. CropDuster (YHC’s future Bro-In-Law) and Succup (spelled creatively by YHC, only to mask the real call out that he was EH’d by his wife’s BOSS(!) Hopper) showed up in a big way, despite Hopper’s hazing of Succup by not telling him to wear gloves (on a wet cold day). Hopper also gets the nod for “Q’s Achievement Award” for being at the front of the pack consistently. All others did not disappoint. STRONG SHOWING MEN!
It was cold, wet, and miserable. Eight dedicated men showed up to celebrate the birthday of the centurion. YHC must admit, I would not have posted if I had not already requested to Q.
The Thang;
Mosey to the East parking lot
SSHs- 30
Merkins- 10
Imperial Walkers- 20
Mosey to Carmel Commons
Split into two groups
Group one head up and do 10 burpees
Group two 10 Merkins and head up
Alternating at top and bottom,
20 Carolina Dry Docks
20 squats
15 Diamonds/15 Wide arms
30 LBCs
10 Merkins, 10 Dry Docks, 10 burpees
YHC had an escalating plan in mind which quickly fell apart.
Mosey to the Fifth Third bank drive through.
Merkins-20
Mosey to the Wells Fargo drive through
20 Knee Ups
Mosey to School Entrace
Peoples Chair
Rinse and Repeat
YHC made a solid attempt to keep the Pax dry, but one can probably guess what comes after the hand off to Runstopper.
• Partner up (size doesn’t matter) under the entrance at CCHS
• Wheelbarrow 100 ft (down stairs, to road)
FLAPJACK
Run to lower practice field. Line up along imaginary line for suicides.
Set #1:
• Sprint ½ length of field, back to start
• Sprint full length of field, back to start
• Sprint full length of field, back to start
• Sprint ½ length of field, back to start
Set #2:
• Lunge walk to mid field, bear crawl reminder of field.
• Repeat
Climb out of the muddy practice field to parking lot next to football stadium.
Partner up with same partner
2 Sets:
Partner Touch Mirkens x25
Partner Touch Squats x25
Partner incline Mirkens x25 (partner 1, plank; partner 2 incline Mirkens with feet on back of partner 1) FLAPJACK
Done.
Naked Moleskin:
RS
• Running the stairs at Panera offered a bit of relief from the downpour, but trudging through the lower practice fields proved to be a #soggybottomboys remix. #NASTYNASTYNASTY
• T-claps to those who have been a part the past year at #Centurion, it has been an honor growing this site and watching each man become stronger in body and soul! – Runstopper
Escargot;
T-claps to Runstopper for assisting with access to the solid location that is the Centurion.
T-claps to Chelms for keeping the Centurion going through all my time on IR.
T-claps to all the Centurion pax for stepping up and continuing to throw new twists to our pain.
I look forward to the year to come. Aye!
COP
See THE THANG
THE THANG
The entire workout was a COP…
Mosey to a central location where we could stand athwart
SSH X 25
10 BURPEES on your own (oyo)
Run in Place (RIP)
MERKINS X 10 in cadence
RIP
9 BURPEES oyo
RIP
SQUATS X10 in cadence and slow
RIP
8 BURPEES oyo
RIP
WIDE ARM MERKINS X10
RIP
7 BURPEES oyo
RIP
Carolina Dry Dogs X10
RIP
6 BURPEES oyo
RIP
PLANK X 120S rt leg high, lft leg high…(Pax favorite)
RIP
5 BURPEES oyo
RIP
REVERSE LUNGES X10 EA Leg
RIP
4 BURPEES oyo
RIP
Cumberland County Viaduct X 10 EA SIDE
RIP
3 BURPEES oyo (Q cannot count, so after skipping this, added it after doing 1 Burpee below)
RIP
PLANK 60S
RIP
2 BURPEES oyo
RIP
LOW SLOW SQUAT X25 in cadence
RIP
1 BURPEE oyo
RIP
GOOD MORNINGS X10
JACK WEBB PYRAMID 8 & 24
REPEATO ALL ABOVE IN REVERSE, ASCENDING BURPEE COUNT, ORDER (NO JW PYRAMID)
MOSEY TO MUD PIT
MARY
SSH X25
COT
Nameorama with 16 pax posting in the miserably cold rain
BOM
Young Love delivered a nice prayer.
MOLESKINE:
WOW, it sure was wet in the gloom! Too wet even to schwing the iron pre-beatdown. Sixteen dedicated men posted knowing that, for 45 minutes (possibly 42 minutes), time would tick slowly. As the Pax readied themselves to mosey, it was noted that Header was donning a very nice rain suit. This would only be outdone by TR (Gorton’s Fisherman) who, YHC is convinced, at some point must have spent time with the men of Deadliest Catch. YHC was glad that Brown was able to locate the pax as the “under cover” location wasn’t typical nor easy to find. Maybe he was in search of coupons for fellow Pax. Thanks, Brown!
The Pax reached O2 deprivation partially from the beatdown but also, for some, from their rucks repeatedly smashing against the backs of their heads…#hemotoma. YHC noticed that some pax were looking for a more manly experience by standing where the rain would hit them a bit harder (Young Love) while others looked for greater comfort via door matts to kneel on while doing Jack Webbs and CCV’s.
Great ladder work, gentleman! Thank you for the opportunity to lead this morning. Please keep coming out to Kevlar as others might benefit from your second F more than you realize.
Aye!!
19 men braved a cold March morning for a chance to compete in Tour de Hydra.
Warm up:
No warm up was planned but after seeing a few cars still entering the parking lot at 0530 YHC called an audible. 10 burpees on your own.
The Thang:
-Burpee run to Harris Teeter. Complete 5 burpees each time whistle is blown (6 to 8 times).
-Wall work; people’s chair, BTW (extra credit for push ups), people’s chair, wall plank merkins, people’s chair, wall plank mountain climbers.
-Merkin run back to OPE. Complete 10 mekins each time whistle is blown (5 to 7 times).
-LBC’s while Pax wait for everyone to arrive back at OPE.
-Run to playground. Group 1 completes pull ups, group 2-mountain climbers. Flapjack.
-Run to Snack Shack. Group 1-step ups, group 2 dips. Flapjack.
-Run to back field. Bear crawl to nature trail entrance.
-Run to hill. Group 1-50 LBC’s. Group 2-runs to top of hill and completes 20 merkins. Flapjack 2 times.
-Run back to OPE parking lot completing each exercise in reverse order.
-5 MOM, dollys, protractor, SLOW elbow to opposite knee and hold, LBC’s
Moleskin:
-After getting called out by Bugeater in last weeks backblast for not posting or Q’ing Hydra since Halloween YHC started to feel a little guilty about taking an almost 4 month hiatus from F3. Hey we all need a little break every now and then! Plus YHC is not the least bit embarrassed to admit that I now hate bitter cold mornings more than ever….Thanks to last year’s SnowRuck! But it was after I completed my first of 10 not planned burpees on your own that I then remembered why we all come out in numbers at 0530. The feeling of being back was awesome! #fearthewhistle
-Not much chatter from the Pax as the constant motion kept conversation to a minimun.
-Greyhound is a stud! 74 years old… are you kidding me!! Give this guy F3 legacy status or something!
-Thanks to whoever directed the way through the nature trail (I think it was Mall Cop).
-It was an honor leading you guys. Thanks for reminding me why am part of F3.
49er
Five SPEARHEADs had the motivation to post this morning, regardless of the sound of pouring rain on their roofs.
The Thang
Sprint to football field with rucks
Low crawl End-Zone to End-Zone – 120 yards
Bear crawl back – 120 yards
100 x 8 count body builders in End-Zone
Sprint across field and back – 240 yards
100 x burpees in End-Zone
Low Crawl across field – 120 yards
Bear crawl back – 120 yards
Truck Pull ::
Hook tow strap to the front of BTB’s truck.
Four PAX pull strap while one PAX drives truck.
Alternate driver.
Continue to pull truck around track for one mile.
Form one rank in end-zone.
Sniper drills across entire field – 120 yards
Bear crawl back – 120 yards
100 x 8 Count body builders in End Zone
Pull truck up hill to parking lot
*Wake up from your bad dream*
Announcements
Remember – What Happens at SPEARHEAD STAYS at SPEARHEAD
Great work out there today guys, this was great fun. Thanks for posting in this weather, it was nasty. One week to the custom!
I know the workout was pretty easy today, but we will make sure to give you one last hard one on Tuesday.
Everyone needs to RSVP to Challenge Week activities here – http://tinyurl.com/SHRSVP
If you are participating in the custom, purchase your custom shirt and patch here – tinyurl.com/kralxeg
10 GRC F3 Custom men posted at SPEARHEAD today for the necessary and appropriate training in prep for next week’s challenge. SPEARHEAD is the most applicable training for a GORUCK that F3 has to offer. If you are doing the GR Custom on March 14th come on out! This is what we do at SPEARHEAD. We quite simply get guys ready for this experience.
The Thang:
04:45 Ruck Up for a quick time hack 1 miles to The Reformed Theological Seminary
05:00 Pick up BIG tree – Coupon #1
05:05 Pick up another Tree – Coupon #2
05:10 Pick up Massive (1) man Log – Coupon #3
Proceed to Ruck 4 Miles
Along the way:
– Log Press Shoulder-to-Shoulder x 75 Reps
– Log HOLDS overhead – while walking x 100 yards
06:15 Dump Logs
COT
Moleskin:
– Outstanding work today from our guys. I can not stress enough how important it is to come to SPEARHEAD and train if you are doing a challenge. Simply strapping on a Ruck and trying to figure this out on your own is completely insane. No one man is bigger than a group of experienced guys who dedicate their entire time (outside of work), coming up with creative and innovative ideas that mirror all the things you can expect to see at a Challenge. It saddens me to know that we have guys in F3 that are doing the custom that we haven’t had the chance to prepare (minus GRC alumni of course, as you guys know what to expect). So, the point is, for March 14th it’s not to late…Come out for the next couple days and see what we are all about. Also, contrary to popular belief, we do a TON of cardio out here as well. HIIT training is a staple at SPEARHEAD.
A few take-aways from today:
– YHC received a call from Liquor Cycle that he was running late and so excited for the Log traininig today that he totally forgot there were rules in place for driving at the speed of light. Needless-to-say the Blue lights caught up with him so he had to meet up on route.
– BTB was also so excited that he used his massive fist to smash his “snooze” button on the alarm clock which ended up disabling the alarm, so he accidentally missed this training…”You hit snooze, you lose” lol.
– BLC was also in haste to get to us as he pulled up a few minutes late and said he’d catch up. Problem is he didn’t listen to his cell phone message from YHC as to where we were going and ended up meeting us totally randomly on Colony…#communication problems today! Thankfully he found us and was the first to take the heavy end of the Tree and Rucked that b*@ch the rest of the way.
– Crab Cakes is inhuman. He should have been drafted by the NFL or something. He rucked that (1) man log which was 80-100 pounds most of they and had a smile on his face the whole time…and when not carrying that, he was on the heaviest part of the big tree…#psychobeast
– Cable Guy gives excellent legal advice
– Uncle Leo hates being 6’4” but owned the back of that log
– Peloton (we confirmed today that it was a French Cycling word) needs a name change soon as he is nothing like a wussy Frenchman…the French have never won a war and avoid any conflict that any other country asks them for military assistance…so it’s almost an insult to have a guy this strong and dedicated to Rucking while honoring our military carrying such a burden
-Sundancer had a cool name. “Butch” but something is totally wrong with our naming committee in Ft. Mill…they gave him that name because is was girly sounding. We need to get back to giving guys cool names
– Package…well his name says it all…his company makes packages, so the same committee named him as well. I vote to give guys new SPEARHEAD names as this dude is a monster and is addicted to carrying logs – Love this guy!
As always, it was a pleasure to lead such a fine group of willing, yet slightly insane men today.
Respectfully,
The Hoff
28 faithful showed for a Beatdown that they thought would be quite predictable. But was it??
The Thang
Pre Ball of Man led by Agony
Mosey to Carmel Middle with 10 burpees at each speed bump stopping at the school building for a little of…..
Peoples Chair x 1 min
25 Merkins
Peoples Chair x 1 min
20 Squats
Peoples Chair x 1 min
10 Burpees
Mosey to LAX Field for some Burpee-laddered COP
SSH
1 Burpee
Imperial Walker
2 Burpess
Low Slow Squats
3 Burpees
Merkins
4 Burpees
LBC’s
5 BUrpees
Jack Webbs
6 Burpees
I cant remember the rest but we went up to 11 burpees.
Partner up (size matters) and go to end of field.
Partner 1 carries P2 length of field then flapjack
Decline Partner Merkins 25×3
6MOM
Variety of excercises led by members of the Pax who have never led a workout.
Mosey back to school with some Karaoke, Merkins and Burpees thrown in along the way.
Moleskin
It was clear to YHC during the workout that the pax have gotten way to comfortable with certain “routines” which has developed at DMZ. Examples: We often run into CMS with no stopping and head to the left for the bus parking lot to do COP. But today, YHC had us stop at each Sleeping Policeman for a few burpees. Then for those in the Pax who chose to pull ahead of YHC in the ensuing run, YHC decided to take a little different route in – throwing off the guys who chose to forge ahead on their own. Same thing on the way back. Mumblechatter about those front runners being like Pavlov’s dog thus inspired the name of this backblast.
Great job and welcome to FNG Kit Kat. And btw, where was Hops?? We kept looking for him to sneak into the workout at about 0610. But alas, no Hops to be found.
Lastly YHC will promise to continue wearing his “speed-controlled” head lamp. For those too afraid to wear their own, feel free to “borrow” the light and run behind.
Announcements:
Check out F3/Mentoring – it will be one of the most rewarding life experiences you will ever have – whether you want to be mentored – or you would like to mentor someone younger.
We need more Mentees right now. Contact Swiper, Mentee Q, for questions: johnevantaylor@gmail.com
And click on the link below for more information and to sign up.
http://f3nation.com/2014/02/12/f3-mentoring-program-2014/