6 men showed up and Long Distance whiped the floor with all of them
Iron Horse Q
Run ~100’s and at each end doing one segment of ‘broken burpees’:
– Deep Squat x 15
– Frog Leap x 15
– Merkin x 15
– Jump Squat x 15
(therefore 4 100’s for 1 round)
Next round, doing x10 reps.
Third round doing x5 reps.
(therefore 12 100’s for full set)
Next Set:
– Bottom Squat x 15
– Merkin (bottom count) x 15
– Rev Lunge (each leg) x 15
– CDD x 15
Next round, doing x10 reps.
Third round doing x5 reps.
(12 100’s)
Next Set:
– Dolly x 20 + wide merkins x 10
– Flutter x 20+ diamond merkins x 10
– LBC x 20 + wide merkins x 10
– Rosalita x 20 + diamond merkins x 10
Rinse and Repeat
(8 100’s)
Radar Q
Run over and get a rock and partner up
Moleskin
Small group today so no one could hide. Semi Gloss mentioned this on the first 100 through weird noises and moans. Everyone was a bit shocked to see Bulldog show up at Day Zero. He hasn’t been back since the first DZ challenge. He made himself at home and promptly broke wind right in my face as I held his feet for Grown man Sit up. The Brits have no couth. It reeked of bad tea and crumpets. To make it worse as I turn my head to escape it Semi Glosses shirt is up around his neck fully exposing himself.
Long Distance has found his exercise. I anticipate his next Q to be a full 45 minutes of plank walks. He lead the pack today and let us know about. “ Am I beating you?” “ I finally have an exercise I win at”. I have always appreciated humility. Nice work out there today LD. I guess I should talk about Purple Haze because if I don’t his feelings will be hurt. So here it goes. Next time you are around PH and someone calls knee tucks watch him. It is extremely awkward and painful.
Iron horse never disappoints. He apparently is starting his own clothing line and patch business. He was sporting his very detailed go ruck shirt. “ This little square here represents the concrete that was on the pole…..” “and this cobra over here….” #toomuchspearhead.
Fine work by all today. Thanks for the opportunity to have me and Iron Horse lead.
Day Zero Challenge next week
14 completely insane and pain-seeking beasts came out to Olympus today to train as if they were seeking approval from the Gods. Even the mighty Hercules would have been smoked after trying to keep up with the Pax today.
The Thang
– SSH x 25/ Jack knife x 20
– CDD x 25
– Monkey Humpers x 25
– Stagger Merkins x 15 right / x 15 left
– Thrusters x 25
– Front Raises x 15
Basket Ball Challenge
Group lines up in straight line with Kettle Bells and Person 1 uses the 60lbs GORUCK sandbag in place of KB. After each rotation, the sandbag moves to the next person. Rinse and Repeat 28 Times
1st person dribbles ball to 2nd goal, dribbles back and must make lay ups in both goals on the way back – Pass the ball to the next person
During Basketball challenge, the Pax performs exercises until shooter returns. Shooter can’t come back until making both baskets (this took several shots since our arms were smoked)
– Burpee Squat Thrusts
– Merkins
– Upright Rows
– Overhead Press
– Tricep Extensions
– Recover / Repeat until each Pax goes twice
Mosey to Field
Round 1 and 2 (perform 2 rounds)
KB Swing x 25
KB Push Press x 10 right arm x 10 left arm
Rack Squats 10right arm x 10 left arm
Run Lap
Rinse and Repeat
Partner Work: Catch me if you can – Partner with KB will do work, then run with Bells – P2 runs ahead to ¼ point on tract
P1 Deep Merkins with KBs x 20; P2 LBC – flapjack until 1 lap completed
P1 Chest Fly with KB x 20 ; P2 Roselita – flapjack until 1 lap completed
P1 Single Arm Curl x 20 ; P2 Mountain Climbers – flapjack until 1 lap completed
TUG OF WAR Team 1 wins both rounds
Team 2 20 Burpee Penalty
Team 1 10 Burpee Reward
Mary – Flutter x 50
Strong work all around. At F3, as I learned from Bananas “you just can’t escape the suck” and that was clearly evident today. This group of men was hard to keep up with as each person was giving it their all.
Welcome Andy Love, FNG (Cupid) as you were Olympus’ second FNG. It was nice to have a new face and hope to see you out at more F3 sites!
After all the bicep work and having to hold on the KB during the Catch Me If You Can’s, it is difficult to type! So sound off in the comment section below! Q’s forearms are smoked!!
T-Claps to Gullah for a strong Co-Q as well! It is an honor to plan these workouts with you and an honor to workout with such amazing individuals.
Respectfully,
The Hoff and Gullah
The SF was planted by Escargot, who’s off the DL and back at it; and 17 men including a surprisingly punctual Wolfman set out for another Friday assault on Centurion.
Thang:
Quick jog around the CCHS Cougar football stadium and to the far parking lot for COP.
Seal Jacks x 25
Hand-release Merkins x 25
Squats x 25
Lunge walks up hill to road
High knees then butt-kickers to the aquatic center lot
Partner up (size matters – apparently not to Frasier – see Moleskine)
Mosey to bottom of lot
Wheelbarrow with partner to top; Plankorama; Mosey to bottom and Flapjack
Partner carry to top; Plankorama; Mosey to bottom and Flapjack
Mosey to bottom
Backwards bear crawl to top of lot; plankorama
Hops hands off the Q to Udder
When the war daddy award is a toss up between Crabcake and Tiger Rag one is made aware that a fine group of men have assembled. Crabcake begrudgingly took it by just a few months and hopefully Tommy Boy or Matlock will show next week to grab it back.
THE THANG
Mosey around fire lane and come back for straggler (TR) and do 10 burpees for tardiness.
Grab good sized rock.
Mosey to parking lot.
SSH x 25 (wee man count)
Stagger merkins on rock x 8 and flip
IW x 20
Rock hoppers x 20
Squats with rock x 15
Diamond merkins on rock x 10
Bicep curls with rock x 15
Partner up
Partner 1 runs lap and down steps
Partner 2 merkins on both rocks
Switch
Plank
Partner 1 runs lap and down steps
Partner 2 bicep curl with shoulder press
Switch and repeat x 2
Partner 1 runs lap and down steps
Partner 2 good morning, bicep curl, and shoulder press combo
Switch and repeat x 3
Partner 1 runs lap and down steps
Partner 2 Louganis with rock
Switch and repeat x 4
Jack Webbs x 10 with rock presses x 2 of merkin count
Mosey back to school
Mary
COT
MOLESKIN
A solid group of fellas today at Kevlar for some rock throwing and running. Rock selection is always questioned so QIC went to the trouble of bringing a headlamp to aid in this exercise. Skinner still went small but mentioned it was a “taller” rock than most of the others…Good Hands decided his rock was too big so proceeded to slam it down in between reps knocking the weight down each time. The shrapnel from Good Hands’ rock was still bigger than Skinners original rock making it confusing for him to know which one to pick up after running a lap. MallCop learned this lesson many months ago about the importance on selecting a rock that will not be made fun of.
Speaking of running laps Radar and TR were flying on the runs but I did receive a pre BB call saying that I should mention the lack of activity associated with the rock exercises. Normally it is Far Side that saves himself for the runs but this time Radar took the biscuit with an average of 3-4 reps for every one of his partners laps.
Jack Webbs were renamed Rock Webbs by Bananas who was quiet today in an attempt to not spill his merlot (or Miller Lite) after a week of over indulging.
Good to see Chewie back in the mix with his winter grizzly look of which your QIC is attempting in honor of Movember.
Nice job today lads. Comment away and enjoy your Friday.
Bulldog
11 Pax assembled for a complete systematic beat down of every muscle group in the body, or orchestrated by our very own GRT site Q Big League Chew.
The Pax didn’t know what to expect and as his mini-van rolled into SPEARHEAD, he opened the trunk and started throwing sand bag after sand back (I believe we had 4 total and the lightest one was 40 lbs), 3 kettle bells, several rucks, some clothes, a CD, Boom Box and I think he even had a kitchen sink in there! Just as we thought things couldn’t get any worse, BTB rolled in and dumped off 3 more logs and 2 ruck sacks, smiled and wished us well and had the look in his eye like he knew what we were about to get into…
“BLC, is your mother in here?” – Culkin quote of the day as he was performing the Clean and Squat with a heavy coupon…the bag was huge and filled with some mystery fillings…
The Thang:
Warm up lap around the track
PAIN Stations – 30 Minutes straight, no rest
– Rotations occurred when 1st pain station was complete (fireman’s carry with 2 rucks down field and back)
– Everyone moved to the right to the next station
Station 1) Fireman Carry 2 Rucks sideline to sideline (53 yards sideline to sideline x 2 =106 yards)
Station 2) Roman Twists with 40lb sandbag
Station 3) Bicep Curl with 2 Rucks
Station 4) Clean and Jerk Press with 60 lbs Sandbag
Station 5) Overhead Axe Chop with Twist 40lbs Sandbag
Station 6) Clean Squat with 80lbs Sandbag
Station 7) Kettle Bell Swing with 55lbs KB
Station 8) Burpee Squat Thrusts with (2) 35lbs KBs)
Station 9) Decline Merkins
Station 10) Dips
Station 11) Step Ups with Ruck
Indian Run BEARCRAWL with all sandbags and 35lbs Kettle Bell – 200 yard (this was horrible as coupons had to be moved while Bear crawling)
Mosey with all coupons to parking lot
COT
Moleskin:
Outstanding work today from the Pax. BLC had Iron Maiden playing the whole time which was a perfect accompaniment for the work we were doing. The routine was extremely well thought out hitting each muscle group leaving us completely smoked. BLC is an animal!
BLC even threw in some teachings from the GORUCK trainings…Teamwork is essential. The 200 yards of Indian run bear crawl with heavy coupons had a learning curve as the Pax really had to come together as a team in order to move down the field. At first we were all over the place, going in the wrong direction and had some considerable distance between each person. As a true leader, BLC instructed the Pax to come together as a single unit. Once we got our bearings down and established how our team was going to accomplish this task, we moved like a well oiled machine. BLC, even the Cadres would be proud of what you taught us in such a short period of time. Great teamwork by all…which is a SPEARHEAD staple!
T-Claps to our 3 FNG’s to SPEARHEAD. Nice to have new faces out there and we hope to see you all out there again. In true Freshman fashion, the FNG’s actually volunteered to carry the big log back to the woods after the workout – thank you and way to step up guys.
On behalf of Big League Chew and the SPEARHEAD clan, thank you for posting with us today. As always it is an honor to be able to work with you all.
9 pax and a few fun bags cut through motha deep freeze at Rebel Yell. She was stifling indeed.
The Thang
Time to move out earlier than 5:30….again, waiting around when it is 22 degrees is for the birds.. So we ran 10 feet…10 burps OYO. Then stopped at every other streetlight for 10 diamonds x 3. Ran around back of school to the black top.
Circle up
SSH x 10 – 5 burps
IW x 20 – 5 burps
You warm yet? Not my problem.
Mosey to the cool side of the lunch room for circuit work
CDD x 30
Dips x 20
Decline Merkins x 10
Rinse and repeat
Mosey back to the blacktop for some fun bag shuffle (not the ones you were thinking about Callaway)
Get up in teams of 3 – 2 pax stand 75 yards apart and perform called out exercise while the 3rd team member runs with a 35lb fun bag and hands off to other team member to run back to beginning – you get it. More running than YHC had planned but care factor was low.
Exercises included: merkins, slow squat, arm raises, jump knee tucks, dolly
Indian run around perimeter of Polo Ridge fields – leader carries 35lb fun bag **Approx 3/4 mile**
Next we performed 5 rounds of the “The Semi Gloss” with 50 LBC’s in between each minute of burn
Mosey back to pick up remaining fun bags and back to lot for mary
Dolly x 40 in cadence
Rosalita x 30 in cadence
Moleskin
Always a pleasure leading RY. Great having FNG’s (site) Bulldog, Callaway and Joker join us. Hope you enjoyed yourselves. YHC probably should have established a penalty for dropping a fun bag during the shuffle as Bulldog fumbled one early in the game.. Stick to futbol #benched. Then again, a penalty should have also been thrown for that pebble thrower you released during Mary “wipethyself. T claps to Long Distance. Love this guy – 10…pain…9….pain…8….pain… – you had to be there. #imnotdoingthat He will be leading us soon – minus fun bags. T claps to Radar for letting RY use his fun bags. Take that where you wish. Boom.
Announcements
Same ones. Each day. You already know them. If not, read a previous backblast.
I realized something today. Free workouts work. Even at sub-freezing, frozen tundra, finger numbing, heart slowing 24 degree temperatures. A great show was put on by the pax who escaped the fartsack and man style posted in the frozen wintry gloom. Not too mention The Hoff who came rucking into Hydra like we were some kind of base camp.
The Thang:
1 Lap
Burpees x 5
1 Lap
Mosey to frozen field for COP:
Side Straddle Hop x 20
Imperial Walker x 20
Mountain Climber x 30
Carolina Dry Dock x 20
Rock Hopper x 10
Partner Up for Prairie Fire Mary Left x 10, Center x 10, Right x 10
Now time for the Pyramid Run (50-yard sprints/runs)
At end of each 50-yard run do the following 4 exercises:
Burpees, Merkins, Heels to Heaven, LBC x5, x10, x15, x20, x15, x10, x5
Those waiting jog in place 1 minute
Those waiting Burpees x 10
Indian Run around Olde Providence School
Back to Field:
Partner Drag There and Back, flapjack as needed
Mosey to Playground and partner up:
Pullups x 10
Old School Situps x 20 (partner plan on feet)
Decline Merkins x 20 (partner plank)
Mosey to COT for 2 minutes of Mary:
Mason/Russion Twists x 20
Flutter Kick x 15
45 minutes of adrenaline rush complete. mission accomplished. Good work fellas.
Moleskin:
So the sight to start was worthy of a picture. The breath of every man visible. Those few in shorts, most gloves and hat. Introductions seemed necessary because not only is it dark gloom at 5:20 AM these days, but the winter garb makes us all look like undercover workout artists.
Audible off the bat to get some blood flowing, some laps were ran. Did not originally plan the laps, but man, when the chattering is from teeth banging together and not just yapping, it seemed like the right thing to do. So a couple laps we did…
Even after COP folks were still a bit chilled to core. Enter Pyramid Run and workout game changer. This treat of a workout was instantly welcomed, or at least accepted by the group as an innocent enough exercise. How hard can it be. The idea of 4 exercises pyramiding up to 20 and back down with a tiny 50-yard gallop across the field can’t be that tough. Boy, the grunting and mumblechatter and work put on by the pax over that next 20 minutes was awesome. Work to the core, the bodies finally warmed, and the peak at 20 reps each were accomplished and the ride back down to 15, then 10, then 5 reps was handled. Our business was done.
The Hoff either heard and repeated from another pax or originated from his own brain “This is better than sleeping” at one point through the pain fun. Quote of the morning we will call it. Nice to see you Hoff and everyone should take a crack at the Kettlebell Olympus workout on Saturdays!
In the end, we put in 80 reps each of the 4 exercises during the pyramid run. nice work! And those that did the 10 bonus burpees got themselves to 90, add the 5 we did after the first lap and the five more you do when reading then post, then you have arrived at the century mark for the day. Good job. If you read this and do the 5 burpees, then you gotta reply to this backblast to share it and earn the points brother!
Good work by all, keep coming to Hydra, let’s keep these numbers up there. Let’s not let the cold keep us away. All weather all the time baby! Keep pushing, keep posting, keep getting better.
We had several Hydra newbies today, welcome to Chicken Wing (brought out by The Hoff), Judge Smails, and Ribeye!
Announcements:
3rd F led by Carrier at Atrium uptown Wells Fargo 11:45 AM Thursdays, starting today, come on over if you are uptown.
Tiger Rag is looking for convergence on next Thursday. I think he is doing an F3 Maui tour so he will not be leading, but some of us not travelling need to step up and help lead this band of brothers before we OD on turkey for the day.
15 (yes 15) men, a good mix of Area 51 and Metro pax, decided to brave the wintry conditions and head out for some Ace and Gary frolicks. Spackler was not a happy camper with his 11 at Death Valley meaning that The Charge topped the SCLT pax charts just 2 weeks in!
THE THANG
Ace (Double D’s) as Q.
Moly around lot waiting for stragglers.
10 burpees on your own.
Jog around track with butt kicks, karaokes, high knees etc
On field start at goal line.
Sprint 20 yards do 10 merkins length of field. Sprint back.
Repeato with LBC’s.
Partner wheel barrows length of field switching every 10 yards.
Piggy back partner to 50 and flapjack.
Repeato
Gary (Bulldog) on Q
Burpee ladder with 1 burpee at beginning and 1 on 10 yard line.
Increase each 10 yards adding burpee each time all way to 50 and back.
Plank.
Mosey to stadium steps.
Partner 1 – sprint steps and back down
Partner 2 – decline merkins until partner 1 returns
Repeat 3 times
Partner 1 – sprint up steps
Partner 2 – tricep dips
Repeat 3 times
Partner 1 – sprint up steps
Partner 2 – bench jumps
Repeat 3 times
Partner 1 – sprint up steps
Partner 2 – decline merkins with shoulder touches
Mosey to parking lot
Wide arm merkins in cadence x 13
LBC’s x 21
Stagger arm merkins x 8 each side
Backscratcher abs x 25
Diamond merkins x 10
Oblique LBC’S x 13 each side
10 burpees OYO
Plank
COT
MOLESKIN
With the lure of an Ace and Gary type workout on the pre blast 15 very secure males ventured onto the icy PDS campus ready for what the English Q’s had in store. Sadly the school’s maintenance staff failed to turn on the heated track in time for the 0530 start. Not to worry though as Double D’s got the body heat flowing with some good partner work involving piggy backs and wheelbarrows. “Screw the side straddle hops” was the call as the temperatures called for more vigorous exercises getting up close and personal.
YHC took the reigns and headed for the stadium steps with a montage of bodyweight exercises coupled with stadium step sprints. A few lads had to grab the rails on the way down due to some serious O2 deprivation but all made it through. Hats off to Mutt (Eric H) for being the only PDS staff member along with DD’s to venture out so far. Kudos also to Snookie and Doctor X for digging deep and also to Horsehead who is in his element at The Charge and appreciate you not spilling the merlot on the posh track.
With The Hoff lined up to Q next week it may be another light morning for Spackler and the DV crew.
Cheers lads and keep a coming.
BD and DD’s
Posted on behalf of Chipotle:
Waking up on an earlier and freezing November morning to snow on the windshield, 12 men decided not to fart sack.
Warm up:
25x SSH
25 x Imperial Walkers
Mosey in front of firebirds and partner up
Partner 1 (Merkins) while Partner 2 runs about 75 yrds to do 50 squats, switch and perform until combine 200 merkins between partners
Partner 1 (Dips) while partner 2 runs about 75 yards to do 50 LBC, switch and perform until combined 200 dips between partners
Mosey to fountains
Partner 1 (decline merkins) while Partner 2 does 50 bicycles, switch and perform until combine 100 decline between partners
**Started out with 200 combined until audible was called to 100 after hearing grumbling in PAX**
Partner 1 (dips) while Partner 2 does lap around buildings, switch and perform until combine 200 dips between partners
Mosey to side of Regal Cinema for some electric chair 2 x 45 seconds
Short Mosey to do some Mary
10 x J Lo’s (special request from Mic Check)
25 x LBC’s
25 x bicycles
10 merkins
Moleskin:
Today was the coldest day in the history of The Maul. All the PAX were bundled up and ready for what Chipotle had in store. He proceeded to give us a triceps and chest explosion. Lots of dips and merkins to keep the blood flowing.
You had to be careful in the mosey to avoid the various icy spots on The Maul cement. During the workout the sprinklers were going and soaked a number of our cars. Loogie’s car was covered in a sheet of ice by the time we were done.
For Hops eyes only: Mighty Mite was rocking a classic kids NC State beanie complete with tassles hanging down that looked like pig tails.
NOTE: The start time for running the 3 mile Thunder Road taper is 5:30 am (not the regular start time)
Since the majority of the Devil’s Turn regulars are participating in the Thunder Road Half or Full Marathon on Saturday, we will be doing a “get the kinks out” run tomorrow.
We will keep it short at ~3 miles and slow for a fellowship pace to keep us all healthy and happy leading into Saturday’s main event.
Blue Pill: Start at 5:30 am from corner of Rea and Bevington and enjoy a liesurely 3 mile run
Red Pill (no Q): Start at 5:15 am and get in a quick 6 miles on the greenway or other location.
See you out there tomorrow!
Honey Bee