14 men ventured out after a night of lightning and loud thunder to make a little noise of their own at The Maul. We were givien perfect 50 degree weather.
Posted by Mic Check on behalf of Chipotle who is still claiming he can’t post on the site. Nobody actually believes him.
Run to fountains and partner up for a series of exercises
Mosey to Firebirds and partner up
Mosey to parking lot
Circle up for Mary
MOLESKIN
Great work by all, and those that went to Bagpipes on Tuesday, I felt that some extra chest work was needed. Partner Sled and Pulls where fun, especially watching Haggis and Mighty Mite go at it.
XO XO , Chipotle
Twenty four Pax stepped up in the gloom to share the Q…some for the first time.
THE THANG
Pre Thang Ball of Man
Mosey to Soccer Field and circle up
PAX COP
Each Pax contributed, save 5 or 6, to Q’ing an exercise of his choice to include:
Side Straddle Hop
Sister Mary Catherines
Slow Squats
Jog around the school
Starfish with 3 stations
Merkins
Burpees
LBC’s
Rock Hoppers
Side Straddle Hops again
After roughly 20 exercises, Q called audible to mosey to Football Field
Exercise RAMP adding a new exercise with each round so that round 1 has one exercise, round 2 has the first and a second exercise, etc. as follows:
1. Partner over/under x 10 then Flapjack (Later switched to CCV’s x 15 in cadence)
2. P1 Cartwheels to 10yd then Bear Crawls back while P2 LBC’s then Flapjack
3. By round 3, Pax chose to do 10 Burpees to select a new first exercise…Cumberland Co. Viaduct, then added the third exercise…Wheelbarrows to 20yd then Flapjack
Planks between Rounds
COT
Welcome FNG’s Pusher and Locksmith!!
Moleskine:
YHC attempted to “pay it forward” to the Pax in an effort to let everyone get exposure to Q today. It was very interesting in many ways. A shout out from one of our Pax (Preemy?) that it was only his second F3 attendance and he was already leading an exercise was quickly met with two FNGs getting the chance to lead. #baptismbyfire With roughly 10 more Pax participating than the Q expected, and when Kirk and Calloway took the COP into a lap around the school and a starfish routine, the Q needed to call an audible to recover any semblance of the original weinke by moseying the Pax to the Football Field for a mud bath. #bringtowelsorsubscribetoanAutoBellmembership
All delivered handsomely on the over/unders yet likely averaged somewhere near a 7.5 when it came to the cartwheels. However, the Pax noted that Mary Lou Retton has nothing on Donkey Kong.
It appeared that a number of Pax were taking a post Hydra jog at first glance. YHC didn’t realize that our FNG, Bean Counter, had lost his car keys and was joined by fellow Pax to begin searching for the same. We are sorry for your loss. You are now RENAMED LOCKSMITH.
Thank you for the opportunity to lead. You guys are great!
ANNOUNCEMENTS:
Please reach out to @LabratF3 if you might have an unwanted flag that you wish to retire. His church’s Boy Scout Troop is accepting these now. He will be at Joust and Compass, tomorrow, and at Olympus this Saturday. THE DEADLINE FOR THIS IS SUNDAY
11 Men went on a scavenger hunt through the woods with 1 mission in sight…Find or Chop down a tree that we could carry for 3 miles
The Thang:
Coupons: Telephone Pole, Tree, (2) Man Log, (1) Man Log, Bonecrusher (65lbs Sandbag), SPEARHEAD Flag, and on the last ½ Mile Humans
Launch 04:45
The team set off with all coupons minus of course the tree listed above. The mission was to have the only people not carrying coupons to scout ahead at each section of woods along the way. Guys were brave enough to head into the unknown woods at 04:45, limited vision and uneven terrain in search of the perfect coupon. Fortunately for all of us, we didn’t need to travel far when Crab Cakes hit the mother-load while deep in the woods. After traversing a few briar patches, YHC instructed the PAX to leave the (2) Man Log and (1) Man Log so that guys could swap on and off the big log. Apparently no one listened, and as we headed out of Carmel Park and down Carmel, YHC asked, “why aren’t people switching on and off the log”…to our surprise, the PAX had picked up all coupons and there was NO ONE to swap and NO relief at all…nowith enters the suck!
Once the team made it around the loop and back to Carmel Park it was time to drop the big tree. For the final ¾ Mile the Pax thought it was going to get easier without the tree, however YHC had another horrible idea in mind. Let’s make it harder. Thanks to BTB and Dora for Spearheading up the partner carry class (pun intended), our team was now trained on how to properly carry a human.
The last stretch was a beast and guys were being killed of left and right. Mad Props to the Pax for shouldering so much weight without any breaks. This was exactly like how it will be in the GRC, except it will last 7-9 more hours. Haha.
If someone could remember what the runner girl said to us when she passed us, please comment about it below as it was hilarious!
Again it was a pleasure leading this group and I appreciate the honor.
Respectfully, The Hoff
Men all over Area 51 looked out the window when they awoke this morning and had a decision to make. 9 pax decided to deny the fartsack in order to get their daily downPAINment. 5 even showed up for the KB pre-work.
Warm-up lap around the parking lot. Throw in some high knees and butt kicks for good measure.
COP:
THANG:
Find a partner (size doesn’t matter) for merkinfest:
Mosey over to concession area.
Welcome, Skywalker. Glad you could join us. You should knock out 210 merkins to catch up.
Jog down to the track and gather by bleachers. Run ½ way around track to other bleachers and complete called exercise until last guy finishes 20 reps. Run ½ way around track back to starting point and complete same called exercise until last guys finishes 20 reps. Repeat for a total of 4 laps around track. Called exercises:
1 minute left – 10 burpees OYO
COT
Moleskin:
Announcements:
The Thang
Jog to the small courtyard area near front of church.
COP
Push-o-rama Superset
Jog to the shelter
Jog to the entrance hill and partner up
Indian Run back to the (virtual) shovel flag for some MOM.
Moleskin:
YHC woke up to cracks of thunder that shook the entire house at 3am and not long after that our youngest crawled in bed with us. Not much sleep after this as I wondered if the storms would let up in time for #F3Anvil this morning. Before walking out the door I got the text from Purple Haze who woke up sick this morning. I’ve got the Q.
Well…it turned out the weather was just fine. Spring is starting to show itself with some warm temperatures (and of course the rain). Perfect conditions for a beatdown this morning and I was ready to deliver some spontaneous pain.
Some other impressive stats for this morning. 50% of the pax showed up early for extra credit… Boutique and YHC for a 3 mile fellowship run and Semi-gloss to swing some iron around. Good thing the lightning was well beyond us at this point. Nice work fellas!
I tried to bring a little bit of the pain I anticipated Haze would bring this morning with the push-o-rama…I hope I did it justice as this has become a trademark move with Haze. The supersets are guaranteed to deliver the pain. While I don’t think this was the most creative workout, we definitely got to see plenty of the church campus and used some of our favorite pain delivery methods.
Great work by all 6 guys out there this morning! I enjoyed the company and always enjoy the privilege of leading the group.
22 of Area 51’s finest non-fartsackers stepped out into the gloom for their weekly dose of Skunkworks pain. Here is what we did:
WARMUP
– SSH x 20
– IW x 20
– Merkins x 15 IC
– Mtn Climber x 15 IC
– Slow squat x 15 IC
The THANG
– 20 two-handed swings
– Sprint to the buses and back
– 20 two-handed swings/20 curls
– Sprint to the buses and back
– 20 swings/20 curls/20 Tea Bag Squats
– Sprint to the buses and back
– 20 swings/20 curls/20 Tea Bag Squats/20 Upright rows
– Sprint to the buses and back
– 20 swings/20 curls/20 Tea Bag Squats/20 Upright rows/20 Tricep Extensions
– Sprint to the buses and back
– 20 swings/20 curls/20 Tea Bag Squats/20 Upright rows/20 Triceps/10 each leg lunges
– Sprint to the buses and back
– 20 swings/20 curls/20 Tea Bag Squats/20 Upright rows/20 Triceps/10 each leg lunges/10 each one-arm presses
– Sprint to the buses and back
Partner Up – like-size KBs
P1 LBC’s/P2 firemen carry both bells around loop, flapjack
Mosey back to field, just enough time for some Russian Twists x 15 IC
Moleskin
Good work by all the pax today. T-claps to Header, Lab Rat, and Su-Sudio for logging a few miles prior to the workout. Strong work brothers. Not a lot of mumble chatter out there except for some moans and groans each time the number ‘20’ was called. The “Partner 2” group in the firemen’s carry got to flex their muscles as they sped past a couple of ladies out for their morning run, and those of us in the Partner 1 group could hear the sounds of the ladies laughing at the pax. Something about taking hold of a kettlebell or something…..not quite sure what was going on up there. YHC had a couple more laps of that planned, but thankfully we were out of time. Several options thrown around for FNG Robert Lee, settled on Premature aka “Preemie” after he rattled off his name/FNG during the count-off. Thanks for coming out, hope to see you back out soon!
Thanks to Su-Sudio for sending us out, and thanks to all the pax for allowing me to lead. It was an honor. Sound off in comments if I missed anything above.
Good Hands
The virtual shovel flag was planted and nine men gathered for the weekly running of Fast Twitch. Four showed up early (4:45?) for some kettle ball work and gave the Q extra incentive to push it hard.
The Thang:
COP for warm up
Run over to Windbluff Road (to be renamed Winded after the ladder) via Woodfox and Rounding Run for a burpee/jumpt squat ladder to 7. Burpees at bottom of hill and jump squats at the top. Got the heart rate up this morning.
Run back to Rounding Run and partner up. Partner 1 runs up to street light at top of hill and back. Partner 2 does called exercise until Partner 1 returns.
Run back to school parking lot to join the tomatos in some circuit work. Plank while PAX catches up and then partner 1 runs backward while partner 2 does two burpees and than sprints after partner 1. Tag out and switch. Two laps around the lot while trying to avoid (or maybe not) the tomatos.
Group karokee down and back.
Three minutes of mary (high dolly, low flutter, Rosalita).
COT
Moleskin
I like the smaller group at Fast Twitch, espeically since it makes remembering the names for the backblast easier (no high tech devices necessary). We covered over 3.5 miles even with the ladder and partner runs as we kept moving the entire time.
I show up to find four men swinging kettle balls, including the trouble maker PH. Twice in a row where he feels he needs something extra since I’m the Q. Heading to Lowes to buy some cinder blocks for next trip to Centurion. Plus, I was not on the exclusive invite list and missed the extra work which would be great in preparation for mud run.
I picked this featured image merely to drive traffic to the back blast (well, maybe that is not the only reason).
Announcements:
Still trying to put together one more BRR team from the south. Contact a site Q or Barracus if interested.
Several races coming up including 10 mile run this Saturday. Sign up now at http://charlotte10miler.racesonline.com/ for $45 or $50 on race day.
YHC trying to get some brownie points with the wife and fill a table for a luncheon for Samaritan House on March 6th at 11:30 at Covenant Presbyterian Church on Morehead. Cost is $40 and there are 6 spots left. Contact me at pchepul@gmail.com or shout out below if interested.
14 Strong and a True FNG moved some weight, some humans and some logs today at SPEARHEAD
The Thang
10 Stations:
1- 15 Pull Ups
2- Merkins
3- Sandbag Squat Thrust Press (side-to-side)
4- Kettle Bell Swing
5- Farmer Carry up hill (2) Kettle Bells
6- Tea Bag Squats
7- Reverse Bear Crawl up hill
8- Bicep Curl with dumbbells
9- Burpees
10- Monkey Humpers
11 – Burpees
12 – Monkey Humpers
13 – Burpees
14 – Monkey Humpers
The Pull up was the timer. When Pax finished 15 pull ups, everyone rotated to the next station
7 Rounds in “AUDIBLE”
YHC called remaining guys on the end 10-14 to get every Log we had in the woods:
Telephone Pole Work: Telephone Pole, 2 Man Log, 3 (1) person Logs
Split into two Teams: Alpha and Bravo (7 on each team)
Round 1:
Alpha Team was Timer:
– Low Crawl x 120 yards
Bravo Team:
– Shoulder-to-Shoulder Pole Press x 20
– Hold Pole above heads x 10 Seconds
– Shoulder-to-Shoulder Pole Press x 10
Flapjack
Bravo Team was Timer:
– Low Crawl x 120 yards
Alpha Team:
– Shoulder-to-Shoulder Pole Press x 20
– Hold Pole above heads x 10 Seconds
– Shoulder-to-Shoulder Pole Press x 10
Round 2:
Alpha Team was Timer:
– Bear Crawl x 120 yards
Bravo Team:
– Good Mornings with Pole x 10
– Side-to-side right with pole x 5, left x 5
– Good Mornings with Pole x 5
Flapjack
Bravo Team was Timer:
– Bear Crawl x 120 yards
Alpha Team:
– Good Mornings with Pole x 10
– Side-to-side right with pole x 5, left x 5
– Good Mornings with Pole x 5
Infractions!!!! ( Teams weren’t stayinh together and mumble chatter was indicating the workout needed a boost)
(8) Count Body Builders x 15
On Your Belly, On Your Back, On Your Feet
In Cadence: “On Your Belly” (Forward Leaning Rest Position)
“On Your Back” (Swivel from Forward Leaning Rest in one motion to Laying on Back)
“On Your Feet” (Similar to Turkish Get Up)
Cadence went as Follows: On your belly, On your back, On your feet. During this cycle, we would pause and perform exercises at key moments of the cadence
On your belly, on your back on your feet x 9
On your belly…pause Merkins x 10
On your back…Flutter Kicks x 20
On your feet
Rinse and Repeat x 3 Cycles
Partner Carry – Catch Me if You Can…Really??? – Yup!
Teams of 3
P1- Carry P2; P3 Dollys x 25 – P3 Runs to P1&2 picks up P2 and P1 Performs Dolly’s x 25
Flapjack/Rinse and Repeat ¼ Mile
Tunnel of Love x 50 yards
Shimmy Shim Shim x 10 yards
COT
Moleskin:
This routine wasn’t as physically taxing as a typical Hoff special and I hope we did enough for you guys. Having a knee injury made it a little difficult to plan the workout and YHC had to call an audible 10 minutes in as the planned routine wasn’t quite working out. The Pax surprised us with 14 and what was planned was only written out for 8…but sometimes, these “on-the-fly routines can actually work out well.
Strong work all around from the Pax. Welcome to our 2 FNG’s today and we look forward to helping getting you guys and all others prepared for the GORUCK Custom which is quickly approaching and will be here before you know it!
SPEARHEAD is a site dedicated to GORUCK preparation. Some of the things we do are unconventional by design. Some routines focus solely on smoking your cardio, strength and muscle endurance. Others target mileage under heavy weight (Thursday mornings at 04:45) and some, like today, give you a mix of a few things the Cadre’s may throw at you (i.e. Shimmy, Shim, Tunnel of Love, Backwards Bear Crawl, Partner Carry, etc). You never know what to expect when you post at SPEARHEAD, our guys a little out there…(I believe I heard someone, maybe DK or Liquor Cycle asking to get in a creek today…lol you guys are awesomely insane), but we love what we do and welcome all to come and see what a taste of GORUCK is like. We promise you’ll leave tired and dirty.
As always it is an honor to lead you today.
Respectfully,
The Hoff
22 men showed up for a traditional Bagpipe beatdown.
The Thang:
Mosey to parking lot for warm up: 25 side straddle hops, 25 Imperial Walker, 10+9+8+7+6+5+4+3+2+1 merkins with 10 second plank in between each set.
Mosey out for lap of Loch Ness. Return to wall. Plank while waiting. 10 slow durkins, 10 slow dips, 10 slow squats (all in cadence), 10 burpees at own pace.
Mosey out for second lap of lake. Plankerama with Mic Check. Repeato as above with 15 of each.
Follow Mighty Mite to big parking lot for burpee suicides. 1+2+3+4+5+6+7+8+9 burpees with run back to line in between. Plank up, then 10 merkins just for fun.
Mosey back around the shore of Loch Ness to 1st parking lot for Mary Merkin Madness: 2 merkins, 25 flutter, 4 merkins, 25 dolly, 6 merkins, 25 heels to heavens, 8 merkins, 25 right side raise, 10 merkins, 25 left side raise, 8 merkins, 25 rosalita, 6 merkins, 10 slow bicycles (punctuated by chatter from Philmont and Freeleys Comment)
Mosey back to the Vine. Plank up for a minute, then 20 fab merkins to finish.
Moleskin:
– A great turnout today and a great push from all.
– Minimal mumble-chatter, Frahelys Komet of course being the exception. Laughing during slow bicycles does in fact increase the pain.
– Mic Check on Q next week.
12 PAX including 1 FNG braved the post-Snowmageddon frozen tundra, which itself was trembling with the fear in anticipation of a morning of upper body exhaustion. The FNG was praying for preferential treatment on this his birthday, but I’m sure all PAX can guess what that earned him….BURN
THE THANG…
–>COP
(Reps x20)
SSH
Imperial Walker
Golfer’s Grip Arm Circles
Reverse Golfer’s Grip Arm Circles
Fly Stretches
Merkin
Carolina Dry Dock
CDD Crunch
Slow Squats
–> MOSEY to field for some UPPER BODY BURN
-10 Burpees OYO
Up/Down Variants with YHC’s whistle around the neck!
– 5 mins Up Downs
– 5 mins Up Downs w/ merkin’s on down till whistle
– 5 mins Up Downs w/ CDD’s on down till whistle
10 Burpees OYO
PlankORama
Jack Webb Ladder!
Jack Webb up to 7
Jack Webb down from 7
PlankORama
–>MOSEY TO THE TRACK
Partners DASHES TO 60
-> P1 -100 Meter Dash & Back, P2 CDD Start, flapjack
-> P1 -100 Meter BACKWARDS Dash & Back, P2 LBC Start, flapjack
-> P1 -100 Meter KAROKE Dash & Back, P2 Lunges Start, flapjack
–>WOULDN’T BE A PASSPORT Q, WITHOUT SOME SLED AND ANCHOR
-> Push/Sled: P1 down, p2 back
-> Pull/Anchor: P1 down, p2 back
–>MARY ROULETTE
Including: Flutter, Dolly, LBCs, Oblique Crunches,
MOLESKIN
YHC was most pleasantly surprised by the resiliency of the PAX all. Despite a near tumble or two by Utter e’ ruck, and a few muscles tighting up across the crowd, all PAX helped me prove to YHC and others that Basecamp is #redefiningModerate. Serious improvements at group, and increasing intensity makes for an optimal Monday AM workout.
Long Distances shouts to Katniss on Q in F3WS. The lead bow man of your clan (Robin Hood) continues to impress and inspire.
Happy Bday to FNG “The Mouth”… Literally the longest “time from intro to EH completion” ever!
And YHC is OUT!