Posted by Chelms (LD gets no credit for the BB other then delegating it to me – actually that is a great idea)
Thanks to Escargot, the shovel flag was planted and 17 men gathered in the gloom to end the work week right.
The Thang (making it up as best as I can since LD didn’t leave me a Weinke and asked after COT that I post the BB)
Run to upper parking lot for COP
Form three lines for some 50 yard runs (after what seemed like forever to get the PAX on board -#refusniks coming to Centurion?)
Jog to aquatic center, After some confusion, split up group with half at bottom of lot and half at top of lot. Find partner.
Teams at bottom wheelbarrow to top to “tag out” with teams at top that are doing merkins. Team at top then band walks to bottom to “tag out” with teams doing squats. Team now at bottom wheelbarrows back to top once another team makes it back down. Rinse and repeat.
Jog over to high school entrance for Jack Webb ladder to 10
Jog back to parking lot for six minutes of mary, with every other man deciding on exercise and calling cadence (#goodpracticeforfutureQ’s). Low flutter, Rosalitta, LBC, Dolly, Knee ups, Burpees (wtf – burpees are not part of 6MOM), bicycle, Russian Twist, and Plank (borderline 6MOM).
Jog back to start – COT
Naked Moleskin
The Q’s timing was a little off this am and I think he was making up much of the workout as we went. Thinking back, him asking me to write the BB makes sense. I eventually got impatient and just took off on the first sprint while the Q&A session with the PAX was still going on. Runstopper noted that I must have slept at Holiday Inn last night and was ready to go.
Speaking of Runstopper, he threatened to make fun of my toboggan. Not sure if he ever made good on the threat since I couldn’t hear him since I was so far ahead of him.
Purple Haze did a little better job holding evil exercise thoughts to himself but I wonder if he suggested the Jack Webb ladder while I was out of ear shot.
For the PAX benefit, here is the definition of 6MOM – “Six Minutes of Mary: An abdominal routine of no specific composition as long as it promotes TBQ. Inspired by psycho-killer with the 7 minute ab workout in Something About Mary.”
I don’t think burpees qualify as an approved 6MOM exercise and planks are borderline. However, I did like LD’s plan to have every other man call cadence. It gave some newer guys a chance to practice. Leroy improved 1000% in only 1 minute.
Announcements:
Need guys to sign up for Q at Centurion as the schedule is wide open. I still have bricks, jump ropes, and cards in my truck so you can’t complain about the workout if you don’t sign up to Q.
9 faithful for a @Bananas led KB smoke out at 0500 followed by our 0530 reservation for 27 for a brutal game of cards at #F3Kevlar.
The Thang
Partner up, grab a tire and rally up at the far west entrance to CDS.
Catch Me If You Can – partner 1 runs with tire /partner 2 – 15 CDD’s then catch partner 1 – Flapjack
All Pax meet at base of hill
Card Game From H$LL
Q pulls a card and pax perform exercises depending on suit
Hearts – Burpees
Diamonds – Dips on tires (1:1, 2:2, 3:3….etc)
Clubs – Partner bear crawl with tire #crowdpleaser
Spades – Merkins (1:1, 2:2, 3:3… etc) #crowdpleaser
Joker – Partner 1 run with tire up and around hill while Partner 2 performs CDD’s – flapjack
I think I got this right as to order:
8 partner bear crawls w tire
5 burpees
13 burpees
Joker – tire run/CDD
9 merkins
6 partner bear crawl w tire
11 dips
8 burpees
Joker – tire run/CDD
9 dips
5 dips
10 merkins
6 burpees
3 dips
Mosey back to parking lot
Moleskin
It was an honor to lead such a great group of brothers. Strong group to boot. YHC has to give all the credit however to @Gunny for the idea. He brought out this workout a few weeks ago to DMZ and it royally sucked. Ever since, YHC knew he wanted to bring it out and what a better time than his debut Q at #F3Kevlar. Hope it sucked for you as much as it did for me. YHC underestimated the strength of this group as we got through 13 cards. And yes, the cards were shuffled but the first 6-7 were conveniently placed by YHC.
First, one difference between DMZ and Kevlar is the size of the hill. No comparison as Kevlar wins hands down. Realized that on about bear crawl #3. #Feba. Second, YHC decided to use tires for the bear crawls vs your ordinary bear crawl. I think it worked pretty well but don’t get me wrong, it sucks just as bad without the tire. The merkins were tough. Good thing nobody was watching form out there. Not a lie when I say it went through my head during the merkins that if you can’t Q it, don’t do it. Probably what got me past #9 and #10. Tiger Rag does owe us about 30 merkins but that is partially YHC’s fault as I guess I didn’t fully explain the sequence well enough. Will split them with you sir.
I’m sure there was chatter but it was tough for YHC to pick up any of it given how far spread apart we all were and the fact that o2 felt as it was in limited supply. If you have something, please post it so we can all get a good chuckle. Much needed after this mornings shenanigans.
#Tclaps to the 9 faithful who showed up for the KB smoke out at 0500. As Bulldog said, “You wake up early to post for a regular 0530 workout only to show up and get made fun of….”. Been there, done that.
Thank you Strike Out for taking us out in prayer.
Announcements
No changes for MLK Day – all normal workouts remain as planned
Email Baracas if you want to sign up for BRR. Tiger Rag goes on the record saying it is the most fun you will have in F3..ever.
7 Men came out for a combination of shoulder-crushing slow Ruck mixed with fast-paced Time Hacks…The best combo of speed and power
The Thang:
Pretty simple. 1 Mile Ruck with Telephone Pole and 1 60Lbs sandbag
1 Mile No coupons: TIME HACK
Rinse and Repeat
Total Miles: 4.46
Time: 1:30 min
COT
Moleskin,
I know it doesn’t look like much, but trust me it was. A few Pax were nursing injuries and elected to opt out of the coupon carrying so we had to come together as a team to get the weight moved and make sure our brothers were ok.
This kind of routine is always the most fun. It is a healthy combination of F1 and F2 and we really learn a lot about each other while on the Ruck. For instance,
– Mighty Mite is considering doing a HEAVY (possibly DC…that guy is a frickin beast and if any of us can do it, he for surely can). Also, he is a closet-case Hair Band Rocker…alone at night practicing his air guitar…The national competitions are coming up soon so let us know if you are entering and the SPEARHEAD Pax will come and root you on!
– Angler is a total warhorse as he rucked with us while having a foot injury. I am not sure we know of another person as strong as this guy…but someone please find that spare part he’s been asking for since Tuesday. This way MAngler will be off his case
– Clueless took a year off last year for health reasons and instead of going to the gym to get in shape, this guy did tons of research online about military workouts and GORUCK…somehow found us and has committed this year to getting in the best shape he is able. As he learns we may have to change his name because he started off clueless but now becoming more and more obsessed…he fits right in
– Liquor Cycle loves music without words…almost like the stuff you hear if ever at a rave. I hear he even has a purple hair wig that he wears at night, long eye lashes, tongue ring, glow sticks and glow in the dark undies. Needless-to-say…#superfreak!
– BTB is quite possibly the fastest moving 230LBS power-walker alive, and if you ever ask him to ruck somewhere his mind is like Rucking ADD…his ideas come flying even faster than he moves. 10 mile rucks turn into 26 mile rucks in an instant…routes are planned and everyone is committed to it without even knowing. I think this guy has the Jedi Mind Trick on people
– Wolfman is fighting embracing the Suck, however I believe he is going to overcome that beast soon. He powered through that log today, but we may ask him to take it home an sleep with it so he can become more comfortable carrying that thing. Also, let’s get him a Flavor Flave Clock to wear around his neck as his M owns his time in the morning and has to scoot out 15 minutes early each day. Almost like at sunrise, the Wolf will lose his powers and had to run from the light, lol.
– As for me…nothing to say about myself…that’s what the comment section is for below. Roast Away!
Sorry for the late post, just worked all day and had meetings.
As always, great workout and honored to lead such fine individuals.
Respectfully,
The Hoff
16 eager / strong Rebel Yeller’s escaped the warm fartsack this morning despite the temperature drop and the frigid conditions!
The THANG:
Mosey over by the ATM for:
COP
SSH x20
Ski Abs x20ish
Mountain Climbers x20
Enough of that so lets ROLL, go seek out some toys for some circuit work.
Mosey to the field of trees (not sure if it has ever been used): Arbor Suicides. This was approximately 100-120 total yards out and yes, you have to come back.
Round 2 –Diamonds.
Rounds 3, 4, 5 & 6 – Split into 2 groups for Alternating AYG Sprints: All You Got. First group sprints out and back. Second group rests. Flapjack until completed. NOTE: this is where things got sneaky, more to come…
A few MOM….
Naked Moleskin:
The temps were a tad frigid but the PAX was eager on this beautiful morning. YHC was immediatley confronted with “Are we heading off-site/campus today?” Being that this was only YHCs 2nd visit, he wasn’t sure what was considered on-site / off-site and toys readily available to play with. So I performed a recon mission during lunch yesterday and crafted a plan what I thought looked decent on paper with the terrain but I think that will certainly be argued and debated.
Once the PAX landed on the field for the arbor (tree to tree) suicides, there was a lot going on. So much so that Philmont eventually busted out into some sort of full on gibberish freestyle rap session towards the end #02deprivation. The PAX wasn’t sure what to make of it and kindly looked away. A few pax, during the arbor suicides, were keeping way left in the shadows near the fence line – to no doubt take the easy way out.
Alf was outfront as usual all morning and led PAX #1 out and back during the AYG Springs #alpha and Bulldog led the charge for PAX#2. This is when things got interesting and fuzzy, at least for PAX #1. Original instructions were simply AYG sprints out and back as a group while the other group “recovered”. Bulldog decided to get creative, call an audible and throw in mulitple difficult said exercises #turkishgetupsetc…. while in recovery.
What the weary PAX in Group #1 wasn’t aware of (YHC included) is that only we were performing said exercises!!! Well done sire #sneakybrit! #Qfail #bullocks
Announcements:
It was absolutely my pleasure to lead such a strong group of young men this morning and hope everyone got their $$$$’s worth. I definitely did.
If I’ve ommitted anything, please sound off.
ZIP — OUT!
9 men set out for a 6 mile Tempo run this morning at Devil’s Turn. Groups formed and the 2nd F was also present.
The Thang:
– Ran 1 mile warmup
– 1 mile to track
– 2 miles on track (1 mi CCW, 1 mi CW)
– Some Mary to gather the PAX before setting off for the 2 miles back to COT
Moleskin:
– Rock Thrill came in hot today right as we were getting ready to leave. Haggis actually got there early (there is a first for everything), and Bratwurst was so late, he just met us at the track. (he is lucky he is a speed demon and can do that type of thing). Bratwurst was also on a different plan today so he was a bit scarce (too fast).
– Once 4 laps were complete on the track, YHC (being OCD about balance) proposed to reverse direction for the following 4 laps. This had a very confusing effect on the rest of the PAX, but perhaps provided a distraction from the potential boredom of running on a track.
– Natural groups formed during the Tempo run and it seemed there was a good 2nd F effect for the workout. I personally appreciated the company (and periodic push) from Fletch and Fraiser.
– Haggis and Turkey Leg are nursing injuries and prayers go out for quick recovery. Strong work on the run though brothers.
– Based on the expression on everyone’s face coming into COT, the Tempo run achieved the goal of getting the heart rate high and holding it there for the extended run. Great push by all!
12 PAX posted for an extremely gloomy workout. The group brushed off the early chill quickly and got into beat down rhythm. It goes something like this…
Trackside: 2 Laps
COP: 20 SSH, 20 IW, 30 MC
The Thang:
Starfish Pyramid (15 minutes as far as you get) pyramid count 5, 10, 15, 10, 5:
Run to station 1 for pyramid count Merkins, then 10 merkin middle
Run to station 2 for pyramid count Jump Squats, then 10 merkin middle
Run to station 3 for pyramid count Heels To Heaven, then 10 merkin middle
Run to station 4 for pyramid count Rock Hoppers, then 10 merkin middle
(Congrats those who got through 4th interval – you nailed 200 merkins)
Plank in Center & Recover
Line it Up:
75-yard Bear Crawl, Crab Walk, Lunge Walk (alternative) There and Back (150-yards total)
Partner Up:
75-yard Partner Drag There and Back There and Back (150-yards total)
Mosey to blacktop and Partner Up:
Partner A Burpees while wait
Partner B Zig Zag line to line for 50-yards to cone/end – Sprint Back
Flapjack
Rinse & Repeat but Partner A does Heels To Heaven for Round 2
Indian Run 400 meters to circle up
Partner Up for Prairie Fire Mary: 10 Left, 10 Center, 10 Right – Flapjack
Mason Twist x 15
The Moleskin:
Great work by pax today. The primary goal was to lay out a workout that offered lots of movement and kept things going. The target was shoulders, chest, legs and lungs. The group 4-station pyramid starfish got the Thang started off pretty good. 15 minutes to see how far we could get in the pyramid. Many pax made it through the 4th interval (5,10,15,10) – strong, way strong as you hit 200 merkins. WIth a dozen guys we made the call to all start together at Station 1. That worked well. Kept us all working hard to keep up…
Also, great run in to workout by Puddin Pop and Cheese Curd. Extra credit earned.
Tiger Rag checked in on the old Hydra to see how things are going, great to see you TR. Hope we lived up to the F3 billing with this workout. There are a lot of tough acts to follow out there. We try to apply motion and muscle and variation to shock the muscles.
Quote of the day: “If someone sees an arm or a shoulder out in the middle of the field somewhere please return it to me.” by Puddin Pop
Keep coming back to Hydra, spread the word, and lets get some FNG’s and guys back out. Some folks have crawled into there winter caves but as weather warms am sure we will see our numbers climb.
It was my pleasure to lead in this wonderful gloom.
Thanks Hannibal for taking us out in the ball of man.
The plan for this week is for a 4 to 6 mile Tempo run. Here are the details:
1) Leave greenway parking lot (corner of Rea Rd. and Bevington Place) at 5:15 am – Arrive a few minutes early to warm up
2) Run 1 mile at warm up pace to get the blood properly flowing
3) Run remaining 1 mile to S. Clt Middle School at Tempo pace (this should be around your Marathon training pace in the calculator found here http://www.runbayou.com/jackd.htm)
4) Arrive at S. Clt Middle School track at various times depending on pace
Option 1: continue around track 8 times at tempo pace (2 miles for a total of 6 miles when back at cars)
Option 2: stop and do some bootcamp exercises for ~15 min (total of 4 miles when back at cars)
5) Everyone leave track at the same time to continue the Tempo run back to COT at the greenway parking lot
That’s the plan. See you in the gloom!
32 (including 1 FNG) stepped up to the plate for a Death Valley beatdown this morning. 8 also had some pre-workout KB fever.
Ready, set, go…
10 burpees OYO (Everyone loves this!)
Warm-up jog on dirt trail around baseball field and over to right-center field
COP:
Mosey to infield for some work on the base paths:
Baseball Field Circuit:
Mosey to the football field.
Line it up along the goalpost. Complete the called exercise. Run 120yds to the other goalpost. Complete the called exercise again. Run it back the 120yds. Plank. Called exercises:
COT
Moleskin:
Announcements:
The Thang
A chilly morning in the gloom today…so a workout to keep us moving seemed like a good idea to warm everyone up. It worked!
Jog to church entrance at Hwy 51
SSH x30
Jog to intersection of Hwy 51 & Elm
IW x25
Jog to intersection of Elm & Bevington
Squats x 20
Jog to intersection of Bevington & Rea
Merkins x 15
Jog to church entrance on Rea
Burpees x 10
Bear crawl to top of hill
Lunge walk back down hill
Repeato x2 + 1 extra Bear crawl up the hill
Jog to baseball field, Find a partner and a mutually agreeable rock
Partner 1 bear crawls bases
Partner 2 bicep curls until partner finishes
Flapjack
Partner 1 runs foul pole to foul pole and back to home base
Partner 2 Tricep extensions
Flapjack
Partner 1 sprints bases
Partner 2 overhead presses
Flapjack
Repeat all exercises – audible only sprint bases to save time
Take rocks home and jog to shovel flag for 6 MOM
LBC x20
Flutter x 20
Dolly x20
Moleskin:
Apparently some of the pax are being paid or begged to show up down the street at DV. It was their loss this morning as 8 men showed up and got their money’s worth. Well maybe 7 of us did…Strikeout rolled in after the rest of us started our stroll down Hwy 51. We ran to Elm, to Bevington, and back up to the notorious entrance 3, and it was then that Strikeout found us after searching every corner of the Calvary campus and getting into his car to hunt us down. Glad you found us brother…and it sounds like you still got in your running as you combed the place looking for us.
A special call-out to Udder, our lone rucker this morning. Not exactly a super, ruck-friendly workout this morning with all of the running and bear crawling, but what workout is ruck-friendly?
Great job by all the pax this morning! It was an honor leading you.
Announcements:
Contact Baracus if you are interested in participating in the Blue Ridge Relay
Udder is hosting a Cornhole tournament to raise funds for a mission trip. Date: 1/18/14, 12pm-5pm. Entrance fee $40 – Register at http://goo.gl/bVjxRi
13 was the lucky number for basecamp this fine Monday morning. Passport was placed in the dl and thus not able to Q after an ill timed ankle twisting. It was Sunday, there was playoff football. Nough said.
Enter Smash and Udder (this will be inaccurate)
COP – Smash
SSHx15
IWx15
Squatx15
Merkinx15
MCx15
Jump Lunge x 10
Maybe a few others x 15??
Udder
Partner up and 1 Partner grabs some bricks (requested by Passport and then rescinded @ 20:00 hours. Communication ignored 🙂
Mosey to track.
Partner 200’s
Partner 1 sprint 100 meters and back, Partner 2 do work w/bricks. Flip Flop
Pushpress
Squat-Fly’s (squat, in down position do a fly press – back/chest)
Merkins
Arm Raises
Curls (P1 does karaoke)
LBC
Arnold Curls (palms facing in, twist palms 180 on curl motion)
Dolly
8 count body builder merkins
another exercise i forget after 2 days (P1 backwards/sprint forwards)
Mosey back to AOP (deposit bricks in trunk)
MARY
LBCx20
we did a few more i forget…
Seal Situps x 10, 10 merkins, Seal Situps x 10
MOLESKIN:
Passports untimely injury had us calling audible. No worries, we can handle this. Heal up fast Passport. Basecamp had a second week of bricks tossed at em and didn’t flinch. YHC does love him some bricks. Partner 200’s were a bit unsavory, but we triumphed and pass through the security checkpoint. No one was stopping this train once it got going. Great work out there.
ANNOUNCEMENTS:
Young Life 5K and Camp opportunities coming up in spring. Stay tuned for more from Robinhood(QIC).
1/18/14 – 12-5pm – Cornhole Tournament benefiting mission trip to El Salvador. Steele Creek Presbyterian Church – Udder(QIC)
BRR 2014 interest/training group. See Baracus
2nd F – HDHH – Lodge on colony rd
3rd F – Headlock someone or yourself. Run the full circle on F3 and feel the goodness.