11 Pax decided to get their bread and milk early before the snow hit so they stopped by SPEARHEAD first to see what was on the grocery list. They found out – Rugby Sprints and Bear Crawls…..lots and lots of Bear Crawls.
The Thang:
Line up on the Goal Line – Rucks Off:
Spartan Burpees x 11
I.W. x 11
Windmills x 11
Squats x 11
Peter Parkers x 11
Parker Peters x 11
Slow Sumo Squats x 11
Warm Up Over. Stay on the line – Rucks On:
First Exercise is…..the 100 yard Bear Crawl (Crowd Pleaser – Early!)
Next Exercise is…..the 100 yard Bear Crawl (Caulkin knew it was coming)
Next Exercise is…..the 50 yard Army Crawl (Package called no joy)
Next Exercise is…..the 50 yard Over/Under
Back on the Goal Line – Rucks Off:
Rugby Sprints – ground exercise, explode off the ground, sprint 20 yards, touch the line, sprint 20 back, recover walk 20 yards back. Rinse/Repeat 10 times:
LBCs – Sprint!
Merkins – Sprint!
Freddy Mercury’s – Sprint!
Mountain Climbers – Sprint!
LBCs (watch the count you early risers!) – Sprint!
Merkins – Sprint!
Mack-Tar-Jie (can’t spell it and hate it – cut it short) – Sprint!
LBCs – Sprint!
Freddy Mercury’s – Sprint!
Merkins – Sprint!
Mosey to the hill:
Bear Crawl (“Every time?” – Caulkin) Jacobs Ladder. Yes. Spartan Burpees at the top.
Find a partner and Log Up:
Partner 1 carries both rucks and log to end of parking lot and back. Partner 2 does various core exercises. Flap/Jack. Not sure how many times…..we ran out of exercises.
COT
Great work by great men. It was an honor to Q at SPEARHEAD for the first time. Hope I held up the high standard of total body beatdowns set by previous members of the brotherhood. Look forward to many more in preparation of the F3 Custom GORUCK Challenge. Still time to sign up.
T-Claps to Cable Guy. Decided last Saturday that he wanted in on the GRC and talked himself into it. Next move – post at SH. He’s a CSAUP inspiration to us all.
Clueless circled the pax but did not join in. He did circle with a ruck on so he gets a post credit.
BTB fartsacked. YHC may have scared him away with talk of excessive #groundwork this morning. We’ll let it slide this time.
Aye!
8 pax got out and put in some mileage before “snowmageddon” comes back to Charlotte again, threatening to take away days from spring break (if your kids go to CMS).
Warm-up: SSHx20, IWx20, Squatx20
Run to Davie Park down near gates
Roundabout: Partner 1 runs up hill and around lot to playground, 20x merkins, 20x dips, 20x jump-ups, runs back down to gate. Partner 2 runs other direction, down and around back lot, then back up to gate. First partner to arrive does squats till other arrives. Flapjack.
Repeat roundabout 3x
10 jump squats, lunge walk to gate, run back start; protractor to finish off.
Total mileage: 4.3
the thang
Mosey to lower lot, 20 merkins, 20 squats
to the curb by the church
5 rounds (1000 reps)
20 swings
10 1 arm press each arm
20 sumo/tbag squats
20 merkins
20 calf raises on curb
10 lawn mower rows each arm
20 2 handed curls
20 tricep extensions
10 snatches each arm (3 rounds) 20 merkins rounds 4,5
20 upright rows
Sprints in between 1, 2, 4
Mosey back to lot
20 flutters w/ bell
20 skullcrushers with bell
RECOVER!
Moleskin:
Thanks for letting me lead the pax today. If you did your work you should be feeling that one. Who knew you could have so much fun with not much running and no burpees! Mumble chatter was a little heavy in round 1 but subsided greatly after the beginning of round 2 and stayed low for the remainder. Way to grind it out boys. I mentioned the golf tourney being on May 22nd, but we will explore pushing it back a week due to the amount of soccer tryouts participation between coaches and great dads!
12 strong souls entered the gloom and braced for this mornings beat down.
The Thang:
Warm up:
Mosey to the front of the school
20X SS, 20X IW, 20X Slow Squat, 20X MC, 10X Merkins
Mosey all the way down to the track
Lap 1 3 burpess at every corner
Plank when done
Lap 2 10 lunges at every corner
Plank when done
Circle up on the field:
Mr. Jack Webb 1 Merkin and 4 Air Presses up to 10 Merkins and 40 Air Presses
A few extra air presses by Hops without his hands amazingly and they made some kind of aroma.
30X LBC
Line up; turn right and plank, time for some Tunnel of Love
Everyone through twice
Mosey over to the baseball fields
Round one
20 X Step ups, 15 X Dips, 10 X pull-ups, 20 X Carolina Dry Docs
Plank Exercises led by Hops
Repeat for round 2
Heading back to the parking lot
Bear Crawl 50 yards
Bunny hop up the steps
Then find some wall next to the lavatories
Peoples chair with air presses
Circle up for some Mary:
15 X Flutter
15 X Dolley
15 X Rosalita
Moleskin:
It was another strong performance by the pac. We welcome FNG Roy, his new name Deport. Great job Robin Hood War Daddy, also Udder carrying the full ruck around this morning. Hops thanks for taking us out in the ball of man.
Announcements:
– Go Ruck and Mud Run
– Young Life 5K Charlotte Motor Speedway March 16
– Blue Ridge Relay Hops looking for some recruits
– BB&T March 8th 5K and 10K sign up under F3
Not sure when the wintry mix will hit the CLT – but we will Wiggle unless the roads are slick – 5:30 am – corner of Foxcroft and Rothwood….
– KS
It was a balmy 39 degrees when the PAX kicked off at 0530 this morning – likely the best conditions of the week.
Mosey to the field for COP all in cadence:
Mosey to the playground:
Mosey to stumps and partner up:
Mosey to wall:
Mosey to cars:
Time.
Moleskine:
YHC decided to limit the running today in favor of lots of core work. Just be glad the workout was only 45 minutes long as YHC had a few more ab exercises on the Weinke we didn’t get to. I think failure was starting to occur on the 3rd round of full sit ups for most, so may have had mutiny if it went on much longer.
Great work this morning, its always and honor to lead a fine group of men. Thanks to Passport for the sendoff.
Announcements:
Starting a new book on Friday mornings Limitless Life at Chick-Fil-A in the Arbo, 0630. Bulldog has the details. Ruck is optional.
-Alf
Posted on behalf of O’Tannenbaum
8 men arrived with sparkles in their eyes after seeing rain in the forecast and finding dry conditions at the AO. Here’s a recap of what the PAX endured:
3 minute Mosey followed by COP:
Jog over to far end of soccer fields and grab a cinder block for some field work:
Mosey to playground:
Mosey over to stumps for Jump Ups/Ski Jump combo:
Mosey over to front of school for PC x 60 sec
Mosey to parking lot for Jacob’s Ladder with Burpees:
Circle up for 6 MOM:
Line up in parking lot for trip down & back:
Finish it up with:
COT
Moleskin:
Announcements:
Better late than never…27 fine fellas showed up for a beatdown with lots of gear included. Another great turnout for the pre KB workout lead by Tiger Rag and a few more were stupid enough to also wear a fully laden ruck for both.
THE THANG
Mosey to parking lot
IW’s x 20
Merkins x 15
Squats x 16
Jacobs Ladder to 7 burpees
Mosey back to school
Circle of pain with a bunch of tires, kb’s, boxes, and tunes.
Merkin wave
COT
MOLESKIN
Tiger Rags KB form has been called into question lately therefore we had to bring in Byron to check on his Q technique as he lead the pre-workout. Strong showing by the pre KB’ers and especially those wearing rucks for both (Young Love, Cottonmouth, Busch, Radar, and YHC). This probably made the fartsackers showing up at 0530 feel the peer pressure even more…
Got started a couple of mins late due to the organizing of such a complex workout involving bells, ropes, boxes, tethers, notecards, a unicycle, and a six iron but it was well worth it.
Jacobs ladder was a wind sucker for the ruck boys and the circle of pain meant that the tethered bear crawl was the main focus. Hamish and Byron moved like rabid dogs whereas Bananas and Cottontail took quite a while knocking out their 4 merkins. Turkey Leg tried the no hands approach and Country Livin about snapped the tether.
Little confusion from Spackler on the merkin wave at the end but he was not as dazed as Cottonmouth looked as he blacked out due to wearing his ruck for a regular workout for the first time!
Thanks to Headers FNG bro pastor turned Sinner for taking us out!
Cheers, Bulldog
10 Brave souls skipped fart sacing on a Saturday and ventured into the gloom for a beat down. Theirs ears would soon hear the scary sound that meant more pain and listen to a Q that could barely count.
The Thang:
The warm-up:
A lap around the parking lot and track while we wait for the last couple Canadians to get out of their car.
10 X Burpees, 20 X SS, 20 X IW, 20 X MC, 20 X slow squats, 10 X Merkins
Once done mosey about two hundred yards to the football field in back then circle up.
Stolen from the Hoff,
The whistle makes its first appearance for a little game of up downs.
Everyone jog in place, every time the whistle is blown touch your chest to the ground and back up again. Continue for 10 mins
Mosey to the other side of the football field then circle up
Mr. Jack Webb, 1 merkin and 4 air presses up to 7 merkins and 28 air presses.
It was definitely an unimpressive job by the Q counting and keeping track of count, Pac recognizes and Q blamed it on last weekend, weak excuse.
Mosey too the end line of the football field, Mr. Whistle makes another appearance.
1 whistle slow jog, 2 whistles a sprint, planking when you get to the end line and waiting for the pac to regroup, continuing up and down the field 6 times
After listing to more mumble chatter of how this Q wasn’t suppose to like to run, gotcha.
Little time for some Mary
30 X LBC, 14 X Dolley, 14 X Flutter, 14 X Rosalita, 10 X Hells To Heaven (lead by the Brew), 14 X Freddie Mercury,
Mosey back 200 yards to the track next to the field.
Partner up
Partner 1 runs a lap, partner 2 does squats until partner 1 makes it back until the partners have done a total of 150 Squats,
Same thing 100 merkins
Repeat with 75 Carolina Dry Docks
Then 50 lunges 1 lung equals both legs.
Plank up till everyone is done,
A little superman, with pulling arms in for the final two mins.
Moleskin:
Great job today pac, way to push yourself especially Stump Hugger and
Relo I know it was a good bit of running. Relo was all excited because he was finally recognized as the War Daddy. Welcome FNGs Steve Miller, now named Griner after the greatest basketball player in Baylor history. Head locked by Blades of Glory. Also Welcome Ethan Burkett named Visa 2.0 of Passport. Excellent job by the 2.0s Spidey and Visa way to out run your fathers. High Tide thank you for giving me the chance to Q ascent, it was an honor. Blitzen than you for taking us out in the ball of man.
Announcements:
Start getting in shape for the Mud Run and Go Ruck coming up in the next few months
THA THANG
Horse Head on Q
Warm-up
2 laps around the shovel flag track
20 x SSH
20 x IW
20 x Mountain Climbers
20 x Peter Parker’s
Mosey to Pain Station and pick out a friendly looking rock and a partner.
With 3 cones spaced about 10, 20, and 30 yards from baseline… 1st man does a hairburner to the 10 yard cone and back w/ snow saucer while partner does Russian Twist with his rock. Then flapjack.
Then 1st man goes to 20 yard cone and back, while his partner does the Russian Twist with his rock. Then flapjack.
1st man to 30, with LBC’s. Then flapjack.
Switcheroo your partner. Rinse and repeat hair burners with flutter kick and press with your rock.
Switcheroo your partner. Replace burners with inchworm and just hit the 10 and 20 yard marker while your partner tries to breathe and coordinate some kind of ab work with the rock. I think we ended up doing static hip bridge with rock press and mixed in a little pullover action.
Catch your breath and set your pet rock free.
Late Show on Q so we Indian Run to Elementary School
Stop 1/2 way for 30 sec mtn climber, 30 sec right side plank, 30 sec left side plank.
Time was short so we skipped the planned Picnic jumpups and pullup ladder.
Here it is so you know what fun ya missed out on:
(1) pullups then run over to picnic tables and do (10) jump ups, run back to pull ups.
(2) pullups, (9) jump ups
…up to (10) pullups down to (1) jumpup.
Instead, we launched right into a Coach Toxey inspired painfest. (Coach was YHC’s baseball coach at SVHS)
2 stations just shy of 90 feet apart…
Sprint to 1st, then (12) Carolina dry docks.
Karaoke back to 2nd, then (12) crow pushups – regular merkin but as you go down you bring your knee around to your elbow, as you go back up, take your foot back. Alternate sides 6 x for a total of (12).
Sprint back to 1st then (12) merkins (not the “American” as YHC was graciously reminded by the PAX).
Karaoke back to 2nd (facing opposite direction) and do (12) Madagascar macaroons or something. Start in plank, down on your elbows and back up = 1 rep.
Take a quick breather
Rinse and repeat, but instead of karaokes, squat down and side shuffle, and drop the reps down to (10)
6 MOM – duck, duck, goose style. Circle up at station 1 and on your six. 1st man calls out some ab work and sprints to station 2 and back while the PAX grunts it out.
good times with Dollys, Flutter Kicks, Freddy Mercury’s, Back Scratchers, V-tucks, LBC’s, Protractor @10 degrees above horizontal (Thank you Swiss!).
Mosey back to the shovel flag and burpees on your own till the PAX is assembled.
Moleskin:
8 brave men arrived at Outland with determination in their eyes. Believe it or not, YHC aka The Late Show was one of the first to arrive, though true to name, the last to be ready to roll. It does, indeed, take time to load up the cargo pockets.
After the warmup appetizer, the main pain course was quickly served up. Fried chicken legs (btw nice shorts Zip) and flapjacks were on the menu at Horse Head’s Hair Burner Cafe. O2 deprivation for the entire crew was evident, but the PAX powered through with determination.
The volume of mumble chatter picked up as we cruised to the elementary playground. But Dead Silence fell over the PAX as we stopped 1/2 way for the mtn climber & side plank break. Bodily harm to YHC’s wristwatch was suggested as the seconds ticked away and arms and abs felt the burn.
After serving up a playground sampler platter of crow, duck, and goose the PAX was full and ready to run it off as we moseyed back to the flag for announcements and prayer.
Reminder that next Saturday we host a little throw down for mud runners, and thanks CT for praying us up.
On behalf of myself and HH, thank you for the privilege to Q.
Respectfully (and actually on time) submitted,
The Late Show.