13 Pax went to an off campus field trip at the Murderhorn.
The Thang:
Mosey to the back of the parking lot for a Warm-Up COP
SSH X 20
IW X 20
Merkins X 20
Mountain Climbers X 20
Mosey out of Stonecrest to the bottom of the Murderhorn and split up into two groups.
1st Group Runs to the top and does 25 merkins. 2nd group stays at the bottom and does AMRAP squats. When the 1st group returns, flapjack.
1st Group Runs to the top and does 25 merkins. 2nd group stays at the bottom and does AMRAP lunges. When the 1st group returns, flapjack.
1st Group Runs to the top and does 25 merkins. 2nd group stays at the bottom and does AMRAP calf raises. When the 1st group returns, flapjack.
Indian Run back to the Stonecrest parking lot.
COP
25 Merkins OYO
10 Burpees OYO
Freddie Mercury X 25
Rosalita X 25
LBC X 25
J LO X 20
10 Burpees OYO
COT
Moleskin
Before the painfest began, The Worm was not so fondly remembering all of the running he did the day before at Bagpipe. He was less then thrilled to find out we were making a trip to the Murderhorn.
For the pax reading this backblast that haven’t experienced the majesty of the Maul’s mountainous Murderhorn, it might not seem like we did very much today. Don’t be fooled, it takes even the quickest pax a few minutes to scale this behemoth.
During the calf raises, one of the pax commented that this exercise didn’t make them any more tired. I’m sure they’ll be thanking YHC when they stand up for their first coffee break today.
In the last COP, YHC instructed each of the pax to take their turn leading during a Mary Go Round. The first pax to choose was Hoffa and he chose burpees. YHC is not sure that counts as Mary but it sure did hurt.
Announcements:
Rebel Yell now meets at Stonecrest on Thursdays. Come out tomorrow to get your second dose of Stonecrest.
An email went out looking for Pax interested in forming teams for the Blue Ridge Relay in September. As a BRR alum, YHC can vouch that it’s a tough 1st F event, a great opportunity for 2nd F with the pax that are in your van, and even a test of your 3rd F mettle once you smell how badly a van can reek after 36 hours of stinky pax.
YHC on Q Saturday morning at Stonehenge. Our brother from F3 Raleigh, Bob Vila, will be sharing the Q. It probably won’t be easy.
12 prayer warriors met this winter morning to study Proverbs 27.
These verses provide guidance of counsel, humility and praise.
The PAX identified the following takeaways from today’s readings.
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Proverbs 27:6 ~ Wounds from a sincere friend are better than many kisses from an enemy.
Takeaway ~ Good friends provide us with advice that helps us but it sometimes hurts to hear their perspective . Wicked people offer poor advice that sounds good. Listen to your friends even if their advice is not what you do want to hear.
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Proverbs 27:7 ~ A person who is full refuses honey, but even bitter food tastes sweet to the hungry.
Takeaway ~ Arrogant people tend to ignore the advice of others which impacts their ability to uncover blind spots. Continue to hunger for the counsel of others who walk in God’s wisdom.
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Proverbs 27:21 ~ Fire tests the purity of silver and gold, but a person is tested by being praised.
Takeaway ~ We can tell a lot about a person’s character by observing how they respond to praise. Glory hounds take and steal credit for various things. Good leaders redirect praise to others who contributed to their success, starting with God.
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Please visit http://www.biblegateway.com/passage/?search=Proverbs+27&version=NLT
Have a great weekend and prepare your minds/hearts to review Proverbs 28 next Friday.
~ Deacon
10 of Union County’s finest rose up on this beautiful day, energized, charged, ready to attack and prepared to take in their daily dose of downpainment! Today, their only option was the MURPH…
THE THING’ E ‘ O:
COP @ VSF
Mosey to the Track
Part1
4X400 (mile 1) **actually .9994** but we’ll make up the distance from the VSF to the track.
Part2
Run the circuit around all 3 campuses to complete Mile 2! No man left behind style!
Part3
Head for cover
THE END….. (2 miles x100 pull-ups, x200 merkins & x300 squats)
Moleskin:
10 men got after it this morning and got after it they did. Even though not everyone was able to attend the previous nights viewing — the energy was high and the PAX was eager, which was good because there was much work to be done.
The temps were cozy and the weather comfortable until Cantore called in an air assault of 35 mph gust winds accompanied with sideways silver dollar size pancake rain drops right out of the gate out on the track. (they hurt) The PAX persevered though without hesitation.
The mumble chatter was low other than encouragement as everyone was concentrating on the task at hand and pushing through. There were even a few partner carries involved during mile 2 picking up Boondock bringing him home which was quite impressive.
Impressive performance by all as everyone pushed themselves to the fullest. What we didn’t see coming (nobody saw this) was that Swiss Miss had a little extra in the tank. That being so and we had a few minutes left, he calls out “how about a little jack webb to finish us off”. #brutalbrother Sure there was mumble chatter and such but the PAX indeed finished as a unit!
For those who have yet to experience Outland, be on the lookout for Double “E” and the yodler Swiss Miss. They’re proven and ready to take the helm. I guarantee it won’t be for the weak or weary!!!
Well done to all and it was certainly my pleasure to lead such a strong group of fine young men out. It was an honor!
Zip – OUT
The End
9 Faithful inclusive of 1 site FNG powered through what Spackler had to offer at #F3FastTwitch.
The Thang
Indian Run from SCM to Davey Park (~ 1 mile). Warm up. 30 min of activity. Indian Run back to SCM.
Warm up
SSH x 30
Squat x 30
Mosey to hill for burpee/jump squat ladder x 11.
Plank
Mosey to playground, partner up:
Partner 1 perform called exercise while Partner 2 runs down to gate and back (~ 300 yards x 6 = 1,800 yards – a little over 1 mile) – flapjack
Exercises performed – Wide Arm Merkin, Step Ups, Merkin, Monkey Humpers x 2, JLo
Indian Run back to SCM.
Dolly x 25 (cadence)
Total Mileage – Let’s go with ~ 3 miles
Moleskin
About the same ole’ crew this morning for The Twitch until site FNG, Hannibal, pulls up followed by the infamous Hops. Hops isn’t a site FNG but can certainly count on one hand as to how many times he has posted at Fast Twitch. Great to have you both. Hannibal, hope you enjoyed it and hope you come back out.
T-claps to Chelms for taking the War Daddy superlative from Purple Haze this week. He was pretty giddy about that……Other than that, not a lot of chatter today, not that there really ever is because of the O2 deprivation.
YHC wanted to deliver something a little different, probably selfishly, bc he committed to a 5.5 mile run this past Sunday and wouldn’t have done so had he remembered this upcoming Q. Also, sometimes you gotta have some exercise reps built in to even out the ache later in the day. That’s the story and I will stick to it. As always, the Monkey Humper and JLo took home top prize for the most awkward #crowdpleaser. Unanimous winner of suck for YHC goes to the burpee ladder, specifically the jump squats. They were worse than the burpees themselves.
Prayers to Turkey Leg – get better soon. Please tell us you dropped a KB on your toes?
Thank you Hops for taking us out in prayer
Announcements
Email Baracas if you are interested in participating in the BRR
A Barracuda led beatdown is in store at The Charge tomorrow at PDS. With balmy temperatures forecasted it is time to show up in force at the poshest facility F3 has to offer. 0530 start and bring a friend.
9 Men got soggy and full of cold wet grass today as YHC began preparing the SPEARHEAD group for the next upcoming GORUCK Challenge on Feb. 7. It was time to kick it up a notch, test our strength, stamina and willpower.
The Thang
Warm up: ALL Exercises Performed with Challenge Weight + Ruck
Belly, (6) Count Body Builder, On Your Back, On Your Feet
In Cadence: “On Your Belly” (Forward Leaning Rest Position)
“(6) Count BB “ (8 Count Body Builder minus the standing part…Plank Jack/Merkin)
“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, 1,2,3,4,5,6, on your back, on your feet…on your belly, 1,2,3,4,5,6 on your back, on your feet, on your belly, 1,2,3,4,5,6, on your back, on your belly, 1,2,3,4,5,6, on your back, on your belly 1,2,3,4,5,6, on your back, on your feet
Rinse and Repeat x 5 Cycles. 18 x 5 = 90 moves
Telephone Pole Circle of Pain:
Partner up.
– First Team of 2 Carry Pole ¼ Mile around Track
– PAX performes exercises to hit 200 Reps while Pole makes it’s way around track
– IF PAX isn’t completed with 200 Reps, Pole Team must OVERHEAD PRESS POLE until PAX finishes 200 Reps
– 8 Guys, 4 Teams, 4 Series of Exercises
– Every time there is a Pole hand-off, PAX changes exercises
– Those on pole perform the exercise they missed until all have gone and all have completed 800 Total reps
Ruck Pole 1/4 Mile
Round 1: Ruck Front Squat x 100
Ruck Overhead Press x 100
Ruck Pole 1/4 Mile
Round 2: Thrusters x 100
Merkins x 100
Ruck Pole 1/4 Mile
Round 3: Lunge x 100
Dolly x 100
Ruck Pole 1/4 Mile
Round 4: Bicep Ruck Curl x 100
Tricep Extension x 100
Tunnel of Love WITH 45LBS Kettle Bell
-Form up Shoulder-to-Shoulder facing school
– Kettle Bell moves with Pax through Tunnel
– Width of Football Field
Bear Crawl WITH 45LBS Kettle Bell
-Form up Shoulder-to-Shoulder facing other sideline
– Kettle Bell moves with Pax passing from one person to another while moving
– Width of Football Field
-Move as 1 unit, 1 team in unison
Human Crowd Surf
-Lay Down Shoulder-to-Shoulder facing school looking up at stars
– One at a time, PAX fall backwards and land on PAX that were on the ground
– Move human body across PAX
– Next PAX goes, and so on…
– Width of Football Field
COT
Moleskin:
– Today was a brutal taste of what to expect from a Welcome Party at a GORUCK Challenge. With our next event only 3-4 weeks out, it is my mission to get these guys mentally and physically prepared for the 12-14 hours of hell they we about to go through. T-Claps to the entire group as even though only a handful of us are doing the challenge, you hung in there and embraced the Suck even though you are not preparing for a challenge…that is the TRUE DEFINITION OF TEAMWORK…Just wished it didn’t rain as the M is going to be upset when she finds all the grass everywhere.
– Extra Strong Effort by our FNG, Clueless. This guy found out about SPEARHEAD through Google while he was researching GORUCK (there is something really cool to be said about the fact that we are being picked up on the internet when looking for GORUCK…PROPS BTB!!!….but that will have to be on another post)…so Back to Clueless…
– On the Web he found our site, saw the Event we had planned last week, which was a F2 Ruck though downtown Charlotte ending in NoDa. At our first stop, he ran over and greeted the team like he had known us his whole life. I remember thinking to myself, who is this guy, where did he come from and did I miss something??? Come to find out he was interested in what SPEARHEAD was doing and wanted to check us out. After the event we told him about F3 and SPEARHEAD and we gave him the name “Clueless” since he had no Clue what SPEARHEAD was all about and came out anyway.
– He was Head-locked by BTB and showed up for his first F3 workout today at SPEARHEAD….needless-to-say, this routine was not for the faint of heart and extremely challenging. It isn’t something we do all the time out there, but this guy hung in and crushed it like a champion. OUTSTANDING work Clueless and hope to see you at more posts!!!!
– On a side note, there was the most hilarious comment made today by our own War Daddy, Angler. Someone please help him in finding the most important “Spare Part” of all.
– Finally, back to GORUCK stuff. The Cadres are going to try and break your will. Just like today doing Belly, Back, Feet on hard cement, or carrying a ridiculous telephone pole around a track, or whether your clothes and body would get wet, cold and grassy, You can’t be thinking about stuff like being wet or uncomfortable…you can’t think about how tired you are or how much you want to quit…you can’t think of pain you are in…all you need to do is forget all that stuff for it is only temporary. Embrace the Suck and look to your team for help and support. It’s not about you at all, it’s not about how you feel or about how much you are doing…It’s all about the team. When that finally clicks, this training, preparation and all that we are doing will begin making perfect sense.
As always it is an honor to lead you today.
Respectfully,
The Hoff
34 fine fellas took the bait on the pre-blast (see video for those who missed it) and dialed it up one more notch this morning at Skunk Works.
THE THANG
11 burpees on yer own.
Partner up and fireman carry chasers to parking lot with 11 merkins of choice.
All cadence count:
SSH x 11
Stagger merkins right x 11
Stagger merkins left x 11
Two handed swings x 11
Right arm high pulls x 11
Left area high pulls x 11
KB hoppers x 11
Diamond merkins on KB x 11
Mosey to bottom of parking lot
1) Tea baggers x 11
Sprint to road and back
2) KB curls x 11 plus exercise #1
Sprint to road and back
3) Alternating lunges x 11 plus exercise #1 and #2
Sprint to road and back
4) Two handed swings x 11 plus exercise #1, #2, and #3
Sprint to road and back
5) Goblet squats x 11 plus all of the above
Sprint to road and back
6) Push presses x 11 plus all of the above (switch to civilian count)
Sprint to road and back
7) Good mornings x 11 plus all of the above
Sprint to road and back
8) Two handed high pulls x 11 plus all of the above
Sprint to road and take KB.
COT
MOLESKIN
Early humor this morning as Cottonmouth pulled up and dropped a massive 5lb kettlebell in the middle of the pax! It may have been a good idea to pick the little fella for this mornings workout…
During the pre workout banter the cars just kept coming and YHC was concerned about the lack of space on the hill for the combine type set up. Some old chestnuts reappeared in the form of Runstopper and 49er which was great to see. The theme stemmed from site Q Harley stating that the workout needed to be an “11” out of 10 on the toughnesss scale and I’m hoping it did not dissapoint.
After a somewhat extended warm up it was time to hit the hills. We started way down low and had to manoevre over three elevations to reach the summit. Fletch and Busch were leading the way on the sprints with Good Hands and Bugeater hanging close. After each sprint back down the pax had to rack the bell to move on. Nightcourt with his first post of 2014 (?) tended to be the one we were waiting on as he staggered up from his knees!
The plan was to do eleven exercises all military count but the hands of time saved us all.
Great job by all this morning and a warm welcome to FNG Joel H (Hamish) who was EH’d by Country Livin.
Pleasure leading you this morning lads and comment away on anything that was missed.
14 men got their early run in for the week today at the Matrix
COP
Indian run around to field
Starfish
5 burpees in center; run out to each leg:
Mosey to monkey bars
Circuit 10x pull-ups, 20x merkins, 30x dips; repeato
Split into two groups; group 1, 7 pull-ups; group 2, run to stumps, 7 jump-ups, run back; repeat down 6, 5, 4, 3, 2, 1;
Mosey to wall; roman chair, arm lifts; 20x decline on your own;
Split into 3 teams; relay sprint down to second basketball court.
Mosey back to start;
Dollies x 40
Announcements: Sign-up to Q the Matrix, contact Uncle Leo or Alf.
See you out there tomorrow! 5:30 am – corner of Foxcroft and Rothwood. Post-holiday hiatus pace…
** Harry Dunne, Dumb & Dumber
For any pax looking for an extra push over the cliff show up to Skunk Works tomorrow. This will be a workout taking you beyond your preconceived limitations. Site Q Harley, when asked how hard this workout should be, answered simply; “11!”
Bring a bucket lads. BD