While 3 pax finished up an early, extra credit KB routine, 14 men pulled into the Calvary Church parking lot for another rendition of #F3Anvil. From 0500 to 0530, no one knows what the 3 did, other than themselves…and one pax Spackler who watched most of their routine from the warmth of his vehicle. But from 0530 to 0615, here are the exercises all 17 pax did.
The Thang
Once the last man Abacus arrived, we ran from the launch point to the front parking lot adjacent to 51 for COP:
Run from our COP location, along the side of the Church, to the top of Entrance #3. Count off by 3s for some constant motion running and exercises…exercises at the top and bottom of Entrance #3 and running to and from in between.
Run from Entrance #3 to the bottom of the hill at Entrance #4 for some leg work.
Run from the top of Entrance #4 back to the launch point. Grab a couple sets of Mary:
COT – Solid send-off by Busch.
Moleskine
The colder weather brings with it a variety of looks that you just don’t get in the summer when guys can just throw on shorts and a t-shirt and roll. This morning was no exception. Some pax Red Card and Salt Lick went full warm-up suit. Some pax TR and Busch went with a short sleeve shirt to show their lack of respect for temps in the low 40s. Several pax including Radar chose the prison beanie while one Semi-Gloss wore his signature bright yellow toboggan hat with the fuzzy ball on top. Only one Cane, despite the cold, still came out in the barefoot running shoes. Even saw a pax that Udder had on long running pants but, in an attempt to hold onto summer, covered them with what appeared to be boardshorts. Long Distance, where were you in your Reebok sweat suit when we needed you most? But enough about the fashionistas…what about the workout?
YHC has become a fan of the Mission Impossible Peter Parkers. They require determination to not bust your face and focus to not scrape your knees. Also, they hurt. YHC tried to cover some ground this morning and the work we did on Entrance #3 was more about the running than the exercises, as those were mostly straight-forward. The work on the Entrance #4 hill was meant to burn and YHC thinks that was accomplished. When you are doing lunge walks and squat pivots, that hill is always longer than it needs to be. An overt Q-jack attempt was thwarted after the squat pivots, as a strong push for backward lunge walks was made by one of the pax TR. In a compromise, the “request” was taken but only after the stop motion exercises YHC already had in mind. However, the same pax TR questioned the validity of the stop motion lunge walks, claiming there simply wasn’t enough pause in the stop motion for them to be called stop motion. The burpee broad jump closer was met with resistance from all the pax…but we did them anyway. YHC was chastised by Radar for doing the broad jump first…so from this point forward, YHC shall refer to them as broad jump burpees. According to the internet, either is correct.
Announcements
The usual ones.
This week’s Devil’s Turn will let the decision be yours once again. 4-mile, 6-mile, and variations in between will be available. Just show up and choose your poison.
– We launch together from the Greenway parking lot (corner of Rea Rd. and Bevington Place) at 5:15 am.
– Run 2 miles out to S. Charlotte Middle School track
– At the track, there are 3-Options:
1) 4-mile folks: 15 min of boot camp (Q TBD)
2) 6-mile folks wanting speed work
3) 6-mile folks out for a cruise: 8 laps at desired pace
– Run 2 miles back to parking lot for COT.
The Maul was extra biright this morning due to portable flood lights that were brought in for some work. 13 men squinted their eyes and went about their business with Strawberry on the Q.
Posted on his behalf:
Mosey to lot in front of HT.
-Mosey to fountain. Spread out around the fountain.
– Pax separate into two lines for an Indian Run to the first speed bump behind Target.
– Mosey to back of Theatre – wall walk last part of the wall to the far corner.
– Mosey to grass at back of parking lot for Jack Webbs – 4,8,12,16,20,16,12,8,4
– Turn over to Mic Check for last 5 minutes of fun torture = Mary
Moleskin:
It’s great to be back. After a hiatus that lasted way too long; it’s nice to be back among fellow PAX for an early morning beat down. When I lasted posted to the Maul it was definitely not this cold out. I’ll have to reassess my cold weather workout gear’s effectiveness. I order to keep all of us warm; I decided what better way than a little running, merkins, and John Webb (Jack’s older brother). All of our tricep’s will thank us later for the 265 total merkins completed. I had audibled out of the crab walk on the 3rd speed hump due to my short term memory loss of the distance between each hump. Unfortunately Mighty Mite is a warrior and audibled back to crab walks on the next speed hump interval (you can thank him on his next Q). Jack’s older brother John Webb finished all of us off before Mic Check’s last minute pain. Many thanks for allowing me to lead the fine men that came today. F3 is truly special and it’s an honor to be a part.
-Strawberry
20 PAX crushed it at The Charge today as it was the highest number of people so far for this amazing site. There is definitely some kind of Charge you get when working out on that Turf Field…and really nice when you get home and have no grass to beat off your shoes.
The Thang
– Up downs while running around track (“Down to stomach and pop back up” each time whistle Blows) x 40 or 2 laps whatever comes first
– Arm Raises x 30 (loosen up the shoulders)
– Belly, Back, Feet (In cadence) x 39
– Monkey Humpers x 25
Merkin Pyramid
Merkins x 15 / Hindu Squats x 15
Merkins x 14 / Monkey Humpers x 20
Merkins x 13 / Hindu Squats x 15
Merkins x 12 / Monkey Humpers x 20
Merkins x 11 / Hindu Squats x 15
Merkins x 10 / Monkey Humpers x 20
Bleacher Work
– Single Leg Squats Right Leg x 10 Left Leg x 10 / Sprint up bleachers/ 20 Mary Catherine’s/sprint down/ 30 Bench Squats/Sprint up/40 calf raises/sprint down/ 50 LBC
– Rinse and repeat
End Zone
Partner Up: 100 Yard Increments of “Catch Me If You Can”
P1 Bear Crawl; P2 Roselita x 25 – Flapjack until reaching other end zone 200 Yards
P1 Duck Walk; P2 25 Flutter x 25 – Flapjack until reaching other end zone 100 Yards
Merkins x 30
Sprint back to parking lot with Up-Downs to whistle
Merkins x 20
Merkin Wave x 5
COT
Moleskin
T-Claps all around to the Pax out there today. We covered a lot of reps in a short period of time. Not counting the Bear Crawl or Duck Walks, we hit 844 total reps (1.2.3.1 rep format on some count as 2 reps, however most of what we did was in single cadence). That is an unreal amount of effort at 05:30 in the morning.
Quote of the day goes to Bananas as we were heading up to the bleachers when it was 37% outside, “Man, that gym looks warm up there. Nice and cozy with an elliptical and Sports Center to watch”
I’ve got to run to an appointment and could type more but can’t. Sound off if you like.
DD – Thank you for passing the reigns and letting me Q your site.
As always, it is an honor to lead such a fine group of men!
Respectfully,
The Hoff
22 pax decided to not fartsack and come out for a kettle bell beat down. Skunkworks does not hold back and will punch you when your down but then again who is going to mess with a bunch of guys swinging some iron around.
Grab your bell and jog to church entrance do said exercise and move.
SSH x25 in cadence
Grab KB jog to speed bump, good morning x25 in cadence
Run to buses. 20 Merkins left hand on bell. Lunge walk. 20 Merkins right hand on bell lunge walk
IW x25 in cadence. KB swing x25 in cadence
Run to bushes. 20 Merkins left hand on bell. Lunge walk. 20 Merkins right hand on bell. Lunge walk
LBC x 25 in cadence. Alternating KB swings x25
Run to church. 20 regular Merkins. Jog to next station. 15 full KB swings in cadence. Russian twists x 20 in cadence.
R
Jog to parking lot and partner up for said exercise, cumulative.
100 KB curls. 100 KB upright rows. 50 tricep press. 50 pullovers. 100 chest press with legs 6″
Jog back start and with some extra time, 10 spartan Burpees with KB press OYO.
Great work by all the pax. YHC tried to keep it moving and the heart rate up. Hopefully this was accomplished. We started with 22 and ended with 21. It was not known until the end that wolfman escaped but sure at what point. But then again, it was a full moon and I thought I heard some howling. But like I said, who is going to mess with a bunch of guys throwing some iron around. Iron Sharpens Iron. Thanks for allowing to lead everyone thru the gloom.
Announcements:
Check the website: Christmas party, thanksgiving convergence
Haggis posting for Chipotle
Small PAX today, some of the regulars must have fart sacked this morning after staying up to watch the Panthers big WIN….
The Thang:
Warm Up
30 SSH
31 IW’s (Q forgot to stop at 30, still delirious from late night watching the Panthers win)
20 Slow Squats
Mosey to exercise trail split into two groups
25 x Pull ups
15 Merkins
10 Burpees
Rinse and repeat 2x (could have been 3x’s…..short term memory kicking in)
Mosey to Parking lot
Started at one end of parking lot run half way and drop for 10 merkins, run to end of parking lot drop for another 10 merkins, run back stopping halfway again for 10 more merkins)
Started at one end of parking lot run half way and drop for 25 LBC’s, run to end of parking lot drop for another 25 LBC’s, run back stopping halfway again for 25 more LBC’s)
Started at one end of parking lot run half way and drop for 25 squats, run to end of parking lot drop for another 25 squats, run back stopping halfway again for 25 squats)
Mosey to Building 1
10 Derkins
15 Dips
15 step ups
Rinse and repeat 3x’s
2 x Electric Chair (30 seconds, then 45 seconds)
Short Mosey to Parking lot for Haggis lead Mary/Merkins
2 x Merkins
25 x Flutter
4x Merkins
25 x Heels to Heaven
6 x Merkins
25 x Dolly
8 x Merkins
25 x Rosalita
10 x Merkins
25 x left side crunches
8 x Merkins
25 x right side crunches
6 x Merkins
25 x LBC’s
4 x Merkins
25 x Mason Twist
2 x Merkins
Ended with some protractor
Moleskin: No new announcements. Please keep Market Timer’s three week old in your prayers as the little one is going in for surgery tomorrow.
So Dolphin is letting me Q Stonehenge again after a long hiatus and I had a bright idea; what if we do a workout with limited running? Before you start planning your mutiny, read below to see why this is a great idea.
Reason #1: Thunder Road is over! Those that participated are likely burned out on the whole running thing and could use a change of pace.
Reason #2: There are new events for the SOB to set their sights on like the Spring Mud Run and GORUCK challenge.
Reason #3: It presents a great opportunity for inviting that FNG that you have been trying to EH.
Here’s the deal. If you have a ruck pack or at least your teenager’s old bookbag, load it with 6 bricks and show up to Stonehenge. See this link for one (particularly thorough) way to load your bricks. http://news.goruck.com/gear-explained/wrapping-bricks-explained/ Since we won’t be running, you should be fine even if this is your first time with a ruck. I am personally bringing my “budget ruck” made from an old North Face bookbag.
For the FNG’s, they will have a leg up because all of us ruck newbies will be busy manhandling the rucks. They will also be much happier since we will be covering less ground than normal (common complaint of the FNG to Stonehenge).
Even if you don’t want to ruck and you are no FNG, still show up! Believe me, it is going to be a beat down (just with less running).
So there it is, the plan for Stonehenge this week. I am sending this out early so you have time for making your own “budget ruck” if you are so inclined.
The Hoff is a legend in the F3 world for his huge barrel chest. He is on Q tomorrow at The Charge and there may be a few merkins sprinkled in his workout. In his last Q at Skunkworks he brought out the beatbox and some heavy metal tunes along with a great deal of pain.
If you can handle it get yourselves out to Providence Day School tomorrow, park at the gym, and leave with bigger pecs than you began with.
Five Men of SPEARHEAD met up on the 50-yard line at Carmel Middle School’s football field ready to grind out an hour of good, hard work.
#dowork
1 mile warm up run (no ruck)
2 minutes max Selection Standard push-ups (55 goal)
2 minutes max Selection Standard sit-ups (50 goal)
50 Squat Presses with Ruck
– Sprint to far sideline and back
50 Lunges Ruck Overhead (single leg count)
(2 sets of 25)
– Sprint to far sideline and back
30 Rolling Merkins under ruck
(2 sets of 15)
– Bearcrawl to far sideline and sprint back
50 Plank Jacks (no ruck)
– Sprint to far sideline and back
50 8-Count Body Builders under ruck
(3 sets: 10 slow/10 quick/10 fast cadence)
– Sprint to far sideline
(1 set: 10 fast cadence)
– Sprint back
(1 set: 10 quick/fast cadence)
200 meter cool down run (no ruck)
25 Flutter Kicks, hold rucks up (or press) (in cadence)
20 Hello Dollys, hold rucks up (or press) (in cadence)
2 minutes of Ruck Situps (sandbag situps)
COT
AAR/Moleskin
Today was just a total grind. Lots and lots of reps and lots of hard work. The pax just put their heads down and did the work. No griping, no complaining, just good, hard, strong work by every man. You men are inspirational with how hard you work and how consistently you show up knowing the work is going to hurt and seemingly never end. 50 reps of any exercise is just plain old hard.
50 8-count body builders. Under ruck. Ok, so, on the low end that was ambitious. On the high end that was just stupid. Doing them as fast as we did was idiotic. But damn if you guys didn’t keep up. Amazing. And it’s a complete testament to your integrity and dedication that when I told you after 40 reps that I had planned for 50 total reps all of you walked back to the sideline and said “let’s finish it.” #goosebumps
There was a good bit of chatter in COT about just how difficult it is to do push-ups and sit-ups to the Selection Standards, but I promise each and every one of you that performing consistently to The Standard is to your long-term benefit. You are growing stronger and more powerful each and every time you hold yourself to The Standard and accept no substitutes. I admire your honesty about admitting not only how many push-ups/sit-ups you were able to complete but also about how many you estimated would have actually met The Standard.
Kotters to Bob The Builder coming back to SPEARHEAD after being on IR for a few weeks. Glad you’re healed up and ready to ruck!
It’s always an honor to lead you fine men.
By The Standard,
Dora
Great turnout today – 15 strong. Apparently, nobody watches the weather anymore because I bet a few might have stayed home had they known what we were in for!! I honestly can’t remember getting that drenched before – great job by all the PAX sticking with the workout and pushing through.
The Thang:
Warmup – SSH x 25, IW x 20, Merkins x 15, Slow Squats x 15.
1st Circuit: 10 KB squats, up the hill, 5 burpees, run to pull-up bars, 10 pull-ups, jog back. Repeat as many times as you can for ~7 min.
2nd Circuit: 20 two-handed swings, sprint to other side of soccer field, 10 merkins, jog back. Repeat as many times as you can for ~7 min.
Mary: Dolly presses x 15, Flutter Presses x 15, KB merkins x 20, KB LBCs x 15, KB Russian Twists x 10, KB presses x 15, “Plank & Drag” for 30 sec.
More KB work with sprints across length of soccer field: 10 lunges, 10 rows, 10 lunges 10 Rows. Sprint, 20 deadlifts, sprint. Sprint, 20 curls, sprint. Sprint, 10 merkins, sprint.
Mosey home and kill time: 15 swings, 10 curls, lap around lot.
Moleskin: No new announcements but a couple of prayer requests we want all of F3 to know about. 1. Market Timer has a newborn that needs surgery on Wednesday. We pray for a successful procedure and quick recovery (for mom and dad too!). Rock Trill has a friend – he and his wife recently lost triplets due to complications. We pray for peace for their family during an incredibly difficult time.