Black Friday: Gloom of Log PT
Instead of hitting the sales, two SPEARHEAD faithful hit the logs in a throw back to downpainment by DORA on Friday the 13th
The Thang:
Brisk 23 degrees this morning…mosey around track half mile with ruck to warm up
- SSH x 20
- Windmills x 20
- Merkins x 20
- Mountain Climbers x 20
Log PT: In between each of below, run to sideline, Merkins x 5, return to log for ab exercise of flutter kicks or hello dolly:
- Overhead Log Press x 20
- Log Squats x 20
- Log Lungs x 20
- Log sit ups x 15 (Culkin) 20 (LC)
- Decline Merkins using Log x 15
150 Yards of Pain:
- Partner wheel barrel, 10 yards each – or until you stop
- Bear crawl, 10 yards
- Frog jumps, 10 yards
- Duck walks, 10 yards
- Rinse and repeat
- Bear crawl to 50 yard line
3MOM: Ab workout continues
- Bicycle x 20
- Dying Cockroach x 20
- LBC x 30
Moleskin:
SPEARHEAD almost went dark this morning, but what better way to work off that turkey leg and pumpkin pie? Good old daisy logs were a great rendition. I almost forgot we had logs its been so long that I’ve seen them on a Friday. Checkpoint should have set up stand in the parking lot, could have had three deer in one shot from our view on the field! Final challenge of the morning was locating Culkin’s car keys…on the 20 yard line.
If you’re returning today, come on out to Hoff’s workout at Olympus tomorrow morning at 7:00 AM. I hear kettle bells are involved.
Does Eating Turkey Make You Sleepy?
Posted on behalf of Long Distance
The turkey is often cited as the culprit in after dinner lethargy, but the truth is that you could omit the bird altogether and still feel the effects of the feast. Turkey does contain L-tryptophan, an essential amino acid with a documented sleep inducing effect. L-tryptophan is used in the body to produce the B-vitamin, niacin. Tryptophan also can be metabolized into serotonin and melatonin, neurotransmitters that exert a calming effect and regulates sleep. However, L-tryptophan needs to be taken on an empty stomach and without any other amino acids or protein in order to make you drowsy. There’s lots of protein in a serving of turkey and it’s probably not the only food on the table.
Runstopper hope you get well soon, we heard about getting injured by carrying a 190lbs turkey.
The very best and fine six men that battle against the turkey hangover came to resist and claim their title (“For very best”) at centurion.
The thang (or what I can recall of it)
Run to the first parking lot
Warm up
- 20 Star straddle hop
- 15 shuffle merkins
- 20 deep squads
- 15 merkins
- 15 mountain climbers
Indian Backward run with a twist, the last person run to the front regular, then switch karaoke style one side then alternate the other side to the small parking lot.
Circle Up for Marys
Each person lead one mary and the person leading run a lap around the parking lot, everyone else do burpees
- 20 Bicycle
- 20 Heels to Heaven
- In honor of Runstopper we did 4 corners
- 1st corner 15 wide merkins lunge walk to the next corner
- 2nd corner 15 wide arm merkins pivot squat to the next corner
- 3rd corner 15 diamonds lounge walk to the next corner
- 4th corner 15 Carolina Dry Docks pivot squad to the first corner
- Crazy Count Double Squat Burpee with two pushup and mission impossible (OUCH).
- 20 flutters, hold on for 1 minute then another 20 flutters
Mosey to the aquarium parking lot
- Sideways Plank-walk all the way to the top, run backward down
- Bear-crawl all the way to the top, 10 count, another 10 count, run backward down
- 15 Burpees, karaoke half hill switch side the other half, another 20 jump squats
- Plank-O-Rama with 30 second six inches.
Mosey the long way back to start
Indian Backward run with a twist, the last person run to the front regular, then switch karaoke style one side then alternate the other side, then each person call for a different exercise for whomever is running to the front, until the last light pole on the first light pole were we jailbreak to the cars.
Moleskin
The weather was a warm 27 degrees (just like in the tropics, which I would have never known what an under 0 degree Celsius occur…).
YHC did not bring a watch counting on the MIA partner having to make everyone suffer for the full workout. good for him and the band of brother, someone had a watch, because by 6:10 he was warn that there was only 5 minutes to go, and YHC had another half an hour in mind….
Happy Thanksgiving to all the PAX of F3. Thanks for letting me Q.
Crabcake for Thanksgiving breakfast
3 or 4 shovel flags from Area51 were planted through the frosty ground, and 60 Turkey-craving warriors (incl 12 FNGs) set out following Crabcake for a Thanksgiving beatdown.
Thang:
Crabcake Q:
Jog to field and circle up
Hops Q:
Plankorama
Karaoke Left 1/2 way across pitch, Karaoke Right other 1/2
Count off by 2’s to form two relay teams
Ninja Turtle respectfully retrieved 4 shopping bags filled with 4.7lbs (approx.) of canned goods. See Moleskine for a bit of elaboration.
Each team member would run with one bag in each hand to midfield then back while rest of team did various plank, pushes or Mary work.
Can’t remember all the exercises nor the # of reps we did, but definitely included the following:
CDDs, Flutters, Dollys, Christian Laettner’s and other sundry and unsavory plankwork, squats, 6-count cadence burpees.
McGee, by no means a total stranger to Area51, stepped up to lead a couple painful exercises. One was called Barishnikovs and can’t remember the other. T-claps to McGee for helping YHC out. Good to see you in the southlands again brother.
Forgot to penalize the losing squad, but frankly didn’t even pay attention to who won.
Mosey to parking lot.
Backwards run, Lungewalks, High Knees, Bear Crawl and then AYG run back to starting lot.
CCVs x 13R and 13L
Hand-release merkins x 20
COT
Moleskine:
Crabcake put the shtank on the pax with too many merkins to count. He was going for 390ish so to equal the number of years since the Pilgrims scaled the first rock in what would be America one day. YHC did not do his part to get us to the number. Sorry Crabcake, but YHC was both smoked and forgetful.
The 4.7lbs in each bag is the average amount of food an American eats every day. Thought that would be a good reminder of how God meets our every need….every day. We are blessed to live and work where we do men. But it was also a reminder that on many days, especially Thanksgiving, that we eat more than we need. Proverbs 30: 8-9 reads: “Keep falsehood and lies far from me; give me neither poverty nor riches, but give me only my daily bread. Otherwise, I may have too much and disown you and say, ‘Who is the Lord?’ Or I may become poor and steal, and so dishonor the name of my God.”
Loud T-claps to the pax who brought food for Calvary Church’s pantry for low-income families. And special recognition to Chelms, Leroy & Deep Dish who contributed prior to today as they couldn’t post this morning. M. Deep Dish actually drove to YHC’s home to drop off their contribution – strong!#gratitudebegetsgenerosity
Some of the best new nicknames were doled out this morning. Special recognition to Dolphin for his obscure knowledge of random things. And whoever came up with “Amelia Earhart” — that was gold brother. Great to have 12 FNGs with us – and for those of you out-of-towners – come back soon…and start an F3 group in your town!
At the risk of being too wordy (YHC often guilty of that) – I will simply say I am thankful the Lord has brought many new friends and brothers into my life through F3. I honestly didn’t think I was lacking for 2nd F or 3rd F in my life (knew full well I needed 1st F); but I was lacking — so thanks to all of you guys for the encouragement, fellowship, friendship and accountability.
Let’s give thanks today for the Giver of all good gifts, not just for the gifts themselves. Aye!
Thanksgiving Eve Burn
On Thanksgiving we will consume 4500 calories. This morning, 11 men beat themselves up in preparation for the feast. The rain held off, but The Maul pavement was still soaked.
Warm up: it was short
- 25 IWS
- 25 Lunges
COP
- 25 Merkin Jacks
- 20 Jump Tucks
- 20 Merkin Shuffle
- 30 Slow Squats
- Hold the squat, grabbing the back of your ankles :45
- 25 MTN Climbers
- 20 Jump Lunges
- 40 High Knees
- 25 Burpees
Mosey
Circle Up: Repeat all above exercises, add 10 Burpees
Mosey
Circle Up: Repeat exercises, add 5 Burpees
Mosey
Mary
- 25 Flutter
- 25 Dolly
- 25 Rosalitas
- 15 Side Crunch, each side
- 30 LBCs
COT
Moleskin
The weather has been the story the last few days in the gloom. I think the rain over night kept some of the regulars away. They unfortunately missed a good beat down in rain free weather. The idea today was to get a full body burn with the holiday feast looming tomorrow.
YHC was having a hard time leading the workout today. YHC called for a number of 10 counts and it still wasn’t enough time to get my wind back. It was strong work by the Pax today. Everyone seemed to be pushing themselves through the repeated exercises.
A big welcome to 2 Maul FNGs, Purple Haze and Koelsch. Haze commented on the Maul’s hard surface during Side Crunches, mentioning he was used to doing those on grass. The Maul is unforgiving like that, it’s our concrete jungle.
Happy Thanksgiving to all the PAX of F3. I am sincerely thankful to be a part of an incredible group of men. God Bless you and your families.
The Charge is On
11 Charged up warriors met at Providence Day School with one mission: Earn that Thanksgiving Dinner tomorrow!
The Thang
Double D’s on Q:
Warm Up
Lap around car-pool alternating between high knees, high kicks and side steps
Mosey to the track
Run laps around the track/ During run YHC called out (in random order and intervals)
-Down – Hit the ground and pop back up, continue running
-Knees Up x 5 High jumps with knees up to chest
– Merkins x 10
End Zone: Break off into 2 teams and race each other
-Round 1: Indian Run 200 Yards- During run Q called out “Knees Up and “Down” several times to throw Pax off
Merkins x 10
High Knees x 10
LBC x 10
– Round 2: Indian Run 200 Yards – During run Q called out :Knees Up and Down” several times to throw Pax off
Merkins x 10
High Knees x 10
LBC x 10
– Round 3: Over Under Indian run 200 Yards – P1 run 10 yards and get down, P2 runs and jumps over P1 and gets down on the 20…rinse and repeat with all 6 team members covering 200 yards
-Round 4: Jump Over Team Mate’s Back Indian Run – P1 runs 5 yards and gets bend over slightly, P2 jumps over P1’s back, runs 5 yards and bends over…rinse and repeat with all 6 team members covering 100 Yards
Sprint Back to End Zone
The Hoff on Q:
Partner Up – Size does not matter
Merkin/Squat Ladder
20) P1 Merkins x 20, P2 Squat x 20; P1 Squat x 20, P2 Merkins x 20
19) P1 Merkins x 19, P2 Squat x 19; P1 Squat x 19, P2 Merkins x 19
18) P1 Merkins x 18, P2 Squat x 18; P1 Squat x 18, P2 Merkins x 18
17) P1 Merkins x 17, P2 Squat x 17; P1 Squat x 17, P2 Merkins x 17
16) P1 Merkins x 16, P2 Squat x 16; P1 Squat x 16, P2 Merkins x 16
15) P1 Merkins x 15, P2 Squat x 15; P1 Squat x 15, P2 Merkins x 15
14) P1 Merkins x 14, P2 Squat x 14; P1 Squat x 14, P2 Merkins x 14
13) P1 Merkins x 13, P2 Squat x 13; P1 Squat x 13, P2 Merkins x 13
12) P1 Merkins x 12, P2 Squat x 12; P1 Squat x 12, P2 Merkins x 12
11) P1 Merkins x 11, P2 Squat x 11; P1 Squat x 11, P2 Merkins x 11
10) P1 Merkins x 10, P2 Squat x 10; P1 Squat x 10, P2 Merkins x 10
9) P1 Merkins x 9, P2 Squat x 9; P1 Squat x 9, P2 Merkins x 9
8) P1 Merkins x 8, P2 Squat x 8; P1 Squat x 8, P2 Merkins x 8
7) P1 Merkins x 7, P2 Squat x 7; P1 Squat x 7, P2 Merkins x 7
6) P1 Merkins x 6, P2 Squat x 6; P1 Squat x 6, P2 Merkins x 6
5) P1 Merkins x 5, P2 Squat x 5; P1 Squat x 5, P2 Merkins x 5
4) P1 Merkins x 4, P2 Squat x 4; P1 Squat x 4, P2 Merkins x 4
3) P1 Merkins x 3, P2 Squat x 3; P1 Squat x 3, P2 Merkins x 3
2) P1 Merkins x 2, P2 Squat x 2; P1 Squat x 2, P2 Merkins x 2
1) P1 Merkins x 1, P2 Squat x 1; P1 Squat x 1, P2 Merkins x 1
As each team finished, we joined whatever team was still on the ladder and as a group all finished together – NICE TEAMWORK!
Tunnel of Love down football field
Frog Jump 10 yards
Bear Crawl 10 yards
Frog Jump 10 yards
Bear Crawl 10 yards
Duck Walk 10 yards
Sprint back to parking lot
Mary
– LBC x 50
– Bicycle Abs x 40
– Roselita x 40
COT
Moleskin:
Strong performance by all the Pax today as each of us had 1 mission in mind. Earn those calories tomorrow. A few of us commented on how nice the weather was in comparison to what we experienced yesterday…if you fart sacked Tuesday, great decision as it was the perfect condition out there if you wanted a dose of misery. Today however seemed like a day a the beach since it was 46 and only drizzled a little.
T-Claps to Liquor Cycle for providing the music. This guys is a walking Juke box and the Pax greatly appreciated having the motivation today. STP was a nice touch.
Not sure if you can give a field T-Claps, but I am going to do it anyway. The PDS turf field is a joy to train on and unreal how well it drains. It was nice to take clothes off today after the routine and have no grass to pick off the floor.
Sound off below if you’d like to comment about the routine or saw anything you thought was interesting…
On behalf of Double D’s, thank you for spending your morning with us mates!
As always, it is an honor to workout with such great individuals involved
Respectfully,
The Hoff
Rocks and a Roll
11 solid men ventured into a relatively mild November morning to put in some pre-holiday work. Here is what we did:
- Fast mosey around church lot (avoiding puddles, speed bumps and slick spots) to the patio with the perfect grass. Circle up for COP.
- COP: SSH, burpees, Imperial Walkers, hand-release merkins, more burpees, squats, mountain climbers
- Fast mosey back across the church lot (avoiding puddles, speed bumps, slick spots, disintegrated pavement and orange cones) to the rock pile. Pick a rock appropriate for hefting and running-with.
- Circle up in nearby lot for hefting work. Perform exercise, drop rock, rotate counter-clockwise to next rock, perform next exercise, continue on. Exercises: Curls, Good Mornings, Overhead Press (from chest), Squat. Repeat all 3x.
- Pick up rock and mosey to bottom of hill at Entrance #4.
- Partner work: Partner 1 runs with rock while Partner 2 exercises. Then flapjack.
- Exercises: P1 Sprint up hill, mosey back // P2 merkins. Flapjack. P1 Sprint up hill, mosey back // P2 Carolina Dry-docks. Flapjack. P1 Backwards sprint up hill, mosey back // P2 dollies w/ rock press. Flapjack. P1 Backwards spring up hill, mosey back // P2 flutters w/ rock press. Flapjack.
- Leave rocks on median, all bear crawl up to light (hill halfway point), lunge remainder of hill. Turn around and bear crawl back down to light then lunge back to bottom.
- Pick up rocks and fast mosey to rock pile. Practice shot putting rock into rock pile.
- Fast mosey to playground. P1 20 donkey kicks on swings, P2 Freddie Mercury. Flapjack.
- Everyone stop and do 1 turkish getup (or, roll, if you don’t do it precisely), just to make sure we get our backsides nice and wet.
- Return to cars for COT.
Moleskine:
- It turns out that a misty 45 degrees is near perfect conditions for a workout. Solid work by the pax this am. Interesting to do a workout where we didn’t stay dry, but we didn’t really get wet either.
- Rock circle provided a nice opportunity for 2ndF while enjoying 1stF. Extremely evident that certain PAX (who shall remain nameless) enjoy hefting boulders, while others apparently thought we were going to do one-armed exercises with their pebbles rocks.
- Entrance #4 never fails to deliver. Descending bear crawls (on slick pavement) never fail to deliver either. #jawbreaker
Announcements:
- Yep, the usual ones.
- Thanksgiving morning convergence 7 am at Calvary. Bring 10 cans (per family) to donate. Ruck the workout with the cans for extra-credit.
May we have some more beans Mr. Taggert?
The Pax are ready for Thanksgiving with the digestive systems apparently primed for action and a significant calorie burn this AM.
The Thang:
SSH x 20
Merkins x 15
Mosey:
Run to Davie park by way of 51
Circuit City:
3 Rounds of:
10 Pullups
20 Squats
30 Merkins
5 laps around median
3 Rounds of:
10 Lunges each leg
20 Bicycles
30 Merkins
2 laps around median
3 Rounds of:
10 each leg; 1 legged squats, opposite foot on bench
20 LBC’s
30 Carolina Dry Docks
Run Back to South Charlotte Middle
Dollys
Flutters
Merkins
Squats
LBCs
Recover
Moleskin: Apparently Radar as the ringleader and too many others to name have already started munching on the beans that are sure to be a part of Thanksgiving Dinner. It sounded like a gun battle this AM as the Pax repeatedly fired shots into the gloom and took deserving credit for their masterpieces. #washyourselves. You guys are class, occassionally. Tclaps to Robinhood for laying down some mileage and putting in work from start to finish today. Strong work brother. Same goes to Busch and the boys that hit the pre-game Kettlebell work this morning. If you haven’t done this before a workout yet, try it, it does not disappoint. Great to see so many of the regs today before we break for Thanksgiving. I am certainly thankful for all of you and for F3 this Thanksgiving. I hope you all have a wonderful Thanksgiving with your families and travel safely.
Parking garage haven
6 men went to Bagpipe and had a good workout. Everyone else stayed in bed because it was raining.
The thang:
Mosey to parking garage.
Warm up with 25 SSH, 25 mountain climbers, 25 imperial walker, 15 merkins
Mini day zero challenge: perform an exercise with good form then run up two ramps of garage and down stairs. Poor form NOT tolerated.
20 burpees, 30 calf raises, 20 ski abs, 40 merkins, 30 squats, plus several more that I can’t remember.
YHC got bored and started adding abwork and merkins to the rotation. Then decided to do ten minutes as follows: 10 merkins, sprint to top of ramp, 10 heels to heavens, jog back down. Repeato 6 times.
Mosey back to parking lot for COT.
Moleskin
Welcome to Koelsch who joins us from Cologne, Germany. He is named after the favorite local beer. Nice job to all and we look forward to seeing Koelsch at The Maul tomorrow.
Oh, except it might be raining again.
Treadmills Suck
Treadmills suck. So 5 real men chose to forsake the fartsack and took on some hill work in the 30 degree cold rain.
THE THANG
– Run to the front of the school for COP: SSHs, IWs, Squats, Merkins, Mountain Climbers (All 20 IC)
– Run to the bottom of the hill in Carrington. Sprint to the top of the baby hill – 15 (IC) Merkins. Mosey back down to the bottom – 15 (IC) Squats. Run to the top of the big hill – 20 (IC) LBCs. Mosey back down to the bottom – 20 (10 each leg) jumping lunges. Sprint to the top of the baby hill – 15 (IC) CDDs. Mosey back down to the bottom – chair plank. Run to the top of the big hill – 20 (IC) flutter kicks. Mosey back down to the bottom. All you got to the top of the baby hill – plank. Mosey back down to the bottom. Run to the top of the big hill – catch your breath and start heading for home. Stopped along the way for more Merkins and some dollies.
MOLESKINE
YHC caught some flack for his ski gloves today…but they kept my hands warm and dry. Chelms brought out the brand new toboggan hat, complete with tassles. Rock Thrill left his rain gear at home, apparently YHC’s tweet was to blame for that…since I only said there was a 60% chance of rain. Leroy and Flutie Flakes looked more dressed for an early Fall workout as opposed to 35 degrees and raining #toughguys.
With all that said, still we were out there. Pushing through. Lying in the cold street. Running through the wintry mix. Like real men. Because treadmills suck.
ANNOUNCEMENTS
– Turkey Day convergence at The Rock 0700. Bring canned goods.
GAME is the MAN!
Game was the only brother man enough to Wiggle on a cold, wet morn with YT. Only downside was he had to talk to me for the 3.3 miles of fellowship fun. Well done my good and faithful F3er. Happy Thanksgiving to all…
– Kenyon Slider