Who’s Qing today?
Posted on behalf of Frehley’s Comet
Anyone know this site? Mic Check stepped up to the plate. PAX believe it to be Frehley’s Coment in charge. Saw his car earlier then it left. Wait, now he’s back…
YHC hopped out of the car with seconds to spare to begin promptly at 5:30.
Ran to lower parking lot for warm-ups – all in cadence
Side Straddle Hops x 25
Squat Straddle Hops x 10
Imperial Walker x 25
Squats x 25
Merkins X 15
Ran to 1st knee wall around the lake
Jump-ups x 15
Dips x 15
Decline Merkins x 15
Sitting (on the wall) Knee-up crunches to chest x 15
Ran to 2nd wall around the lake
Steps-ups with calf raise x 10 (per leg)
Incline Merkins x 15
1-Legged Wall Squats x 10 (per leg)
Sitting (on the wall) knee-up crunches to chest x 15
Ran around lake to fitness trail
10 Burpees
2 sets Supine Pull-ups X 15
2 sets Chin-ups x 10
(Merkins or Squats during “down-time” between sets)
Planks, rotating arm high and leg high
Ran to parking lot and lined up horizontally for sprints / exercises
sprint to middle with 1 exercise, sprint to end with 1 exercise, sprint back to middle with 1 exercise, sprint back to start.
Repeats with the following exercises:
1st set: Merkins: Regular x 10, Diamonds x 10, Wides x 10
2nd set: Burpees x 3 (9 total).
3rd set: Jump Squats x 10 (30 total)
4th set: Mary x 20 (60 total): LBC, Dolly, Bicycle
5th set: Mountain Climbers x 20 (60 total)
6th set: 1-arm behind back Planks – switching arms x 10 (30 total)
7th set: Jump Lunges x 10 (30 total)
Stayed in Parking Lot for Mary
Each exercise of 15 in cadence with 10 Merkins between EACH set of Mary:
Dolly then Merkins x 10
Flutter then Merkins x 10
Rosalita then Merkins x 10
Bicycle then Merkins x 10
Mason Twist then Merkins x 10
LBC then Merkins x 10
Ended with 3 sets of holding a 6 inch Merkin position for a 10 count (30 count total)
Ran back to Lake. Ran 1 lap around the lake “all you got” .
Ran back to the start at Vine Restaurant
Moleskin
Green Hills? May not be right…YHC apologizes; he announced himself as an FNG but only at this site…it threw me off. Can’t understand the recording…
Announcements
Read your email.
The Semi-Gloss
Area 51’s finest ‘converged’ upon the dark, cold and unkept (ehum) site we all know as #F3DeathValley. Just breaking records here weekly with the domination put forth. YHC’s phone had some recording issues but I managed to get 11 PAX. If you were there, you know it…..and so do your legs.
The Thang
When it is sub 26 degrees, waiting around for PAX to arrive turns seconds into minutes. Must have been even more brutal for Semi Gloss on that metal commode #hovercraft. So we headed off earlier than 5:30 this morning for a quick little jog around the track. Threw in a few butt kicks, side shuffles etc.
Circle Up
SSH x 8 then 5 burps
SSH x 11 then 5 burps
IW x 10 then 5 burps
We are warm – mosey to bleachers by the diamond and partner up
Partner 1 perform called out exercise while Partner 2 runs back up to the frozen commode and around the outer perimeter of the baseball diamond and back to Partner 1 then flapjack
Exercises included Dips, Squats, Step Ups, Supine Pull Ups and LBC
Mosey to the hill for 11’s (crowd pleaser) – Diamonds and Jump Squats
Mosey to the frozen commode building for what we now call People’s Chair but have effectively renamed this exercise ‘The Semi Gloss’.
3 rounds of ‘The Semi Gloss’ with CDD’s (30,20,10)
Circle up for 1 minute abs (YHC likes his beer gut) – 36 Dolly in cadence
Moleskin
Strong effort by all the PAX today. YHC wanted to keep things moving and I think we accomplished that……. Speaking of ‘moving’, we are convinced Semi Gloss pulled a #hovercraft this morning in an effort to keep his cheeks from sticking to the commode. Being that we basically had convergence numbers at #F3DeathValley this morning, we held a vote and it was unanimous that ‘People’s Chair’ is now effectively referred to as ‘The Semi Gloss’. Thank you Purple Haze for motioning this to council. Semi Gloss is a machine that just continues to generate fame. T-claps to SaltLick, Uncle Leo and Header – not shocking, but all 3 put all out effort this morning and were the leaders in the clubhouse in each exercise. Hey Header – Stagecoach has committed to mowing that hill so next time you can lap us 3 times #domination. Thank you Sussudio for taking us out in prayer. Sussudio may have the best name in F3. Always humbling to lead and always a pleasure doing so with such fine men.
Announcements
- Get signed up for Mud Run – today is last day
- Rock Thrill’s brothers 5K 4th Jan
- Dec 7th Christmas party
- Young Life 5K on charlotte motor speedway and church service afterwards
The Monkey What?!?
Ball-o-man
Circle up
SSH x40
IW x30
Hand Release Merkins x20
Carolina Dry Docks x20
Peter Parker x12
Parker Peter x12
Prisoner Squat x25
Monkey Humpers x10
Mosey to large SCMS Parking Lot & count off
Divide onto opposite sides of parking lot.
Sprint
Shuffle Left
Shuffle Right
Backward Run
Sprint
Sprint
Karaoke Left
Karaoke Right
Backward Run
Sprint
Mosey to School to grab some wall.
2x 1 min wall sit
Jack Webb (guest Q- RunStopper) ladder up to 50 overhead presses
People’s Choice Mary
Skywalker- Dolly x40
RunStopper (Going Rouge x20 Burpees)
Iron Mike- LBC x40
? – Flutter x30
Line up for Indian Run back to parking lot with 6 min to spare.
10×6- 10 burpees per minute for 6 minutes (sorry missed the 100 burpee mark for the day)
COT
The Udders Deck
On a brisk Monday morning a little extra energy ran through the pax as we were all very thankful for all those who served to give us the freedoms we all have. Thank you
The hungry pax of 14 power houses entered the gloom for a beatdown and an Udderly good time.
The Thang:
Warm up:
Little baby jog to the front of the school with high knees and ankle slappers.
5X burpees, 20X SSH, 15X IW, 10X Merkins, 10X slow Squats, 10X MC
Little baby jog to the baseball fields
3 stations of pain by bleachers and rail
1st round
10X pull-ups
10X dips
10X Carolina dry docks
Plank when done, plankarama by Strange Brew
2nd round
10X squats
10X setups each leg
10X pull ups
Little baby jog to football field with bunny hops up the steps on the way.
The Udder takes over. Line up on the end line of the end zone for some udderly awesome card play,
We went through the whole deck going up and down the field; see what each card meant for pain below:
Reps = 2,4,6,8,10
Diamonds = merkins
Hearts = ccv
Clubs = lbc
Spades = dollies
Jack = 10 yard sprint
Queen = 20 yard 75%
King = 30 yard 60%
Ace = 10 count recovery
Joker = burpies x last rep
Little baby jog around half the track
Line back up on the end line
Time for running jack webs
1 merkin 4 air presses run 20 yards, 2 merkins and 8 air presses run 20 yards, etc up to 8 merkins and 32 air presses with running 20 yards in between each.
The Udders Joker 8 burpees
Little baby jog to the bathroom, time for the Udders Chair AKA (peoples chair with hands straight out and then hands above) two times
Circle up in the parking lot for Mary
Oh wait 5 burpees first
20X LBC
11X dolley
11X freddy mercury
11X flutter
11X heels to heaven
11X mason twist
Moleskin:
Strong work by the pax this morning, lots of respect going around at the end. Great idea Udder coming up with the different exercises using a deck of cards very creative keeps base camp interesting. Excellent poem read by Strange Brew in remembrance for those who gave their lives so we would have the freedoms we have today, very fitting for today. Thank you for taking us out too.
Announcements:
• Thunder Road
• Rock Thrill’s brothers 5K 4th Jan
• Dec 7th Christmas party
• Young Life 5K on charlotte motor speedway and church service afterwards
• Remember your 2nd and 3rd Fs
A Deadly Duo on Q tomorrow at The Charge
Not since “Ace and Gary” has there been a better pairing than tomorrow’s Q’s at the Providence Day School stadium as Double D’s and Bulldog head up “The Charge.” With temps forecast to be in the 20’s a spandex suit may actually be a good call at 0530 hours. Last week the Area 51 pax questioned the luxurious facilities at PDS and attempted to rename this workout “The Spa” but there will be nothing fancy about this doozy of a workout. Bleachers, burpees, and big bollocks will be the name of the game. The question we are asking is who can handle it? The Men of Metro of the Athletes of Area 51…we shall see!
See you at the heated track where hot tea and crumpets will be served at 0515 – Double D’s and Bulldog
Eight for 800’s – Nice and Slow
The virtual shovel flag was planted and 8 men woke up early for an easy race week Fast Twitch.
The Thang
COP for warm-up
- SSH X25
- IW X25
- LBC X25
- High flutters X25
Light running – alternate slow 400’s and moderate 800’s with 1-2 minute rest in between each. We completed 4 sets and had plenty of time for third F.
Line up on goal line
- Backward run 100 yards
- Karoke right – 100 yards
- karoke left – 100 yards
- Sprint – 100 yards
Lunge walk half way back to parking lot and then mosey
COP – Slow squats in cadence to 6 (slow enough to burn)
COT
Nake Moleskin
Small group this am as some must have started to taper for Saturday a little early. We went nice and slow which was a pleasant change (and will not happen again for a long time as the Q does not plan to run another half marathon but rather switch back to Spartan Beast in the future)
Soul Glow was donning the brightest tobaggan I have ever seen. No need for a head lamp with that beacon on your noggin. Frasier was once again out front but he did dial it back a bit this am. Too many Hates (was I the only one over 40) so I laid low in the COT.
Need some new Q’s for Fast Twitch. Reach out to Turkey Leg after he recovers from the Avian Flu or whatever bug he caught from his 2.0. Hope your back to full strength by Saturday TL.
Only announcment is reminder to sign up for Spring Mud Run soon.
One Goal, One Purpose, One TEAM
Something that has become abundantly clear at SPEARHEAD is the concept of what a TEAM is. In many occasions, we can become distracted and solely focused on ourselves, focused on how well we are doing while working out in the gloom, focused on what other might be thinking of us and focused on personal performance versus thinking “How can I help the guy next to me”?. At SPEARHEAD we try to change that way of thinking. It’s all about the guys next to you, not yourself.
Today, 6 dedicated Pax focused on being a single unit. Much like when you compete in a GORUCK Challenge. All reps were in cadence, when we ran it was in a single line without breaking ranks, and if we fell out of cadence we stared all over again.
The Thang:
Warm up lap around the track
GORUCK 815 Final Welcome Part Simulation – all reps in cadence and if we broke cadence, we started all over again; meaning that we did way more reps than listed below since we had to start back at the first rep (1) several times.
15 Rounds with sprints up the hill in between each set
– Squats x 15 / Sprint up hill
– Merkins x 15 / Sprint up hill
– Squat Thrusts x 15 / Sprint up hill
– Lunges x 15 / Sprint up hill
– Mountain Climbers x 15 / Sprint up hill
– Ski Abs x 15 / Sprint up hill
– Flutter with Ruck Press x 15 / Sprint up hill
– Burpees x 15 / Sprint up hill
– Overhead Press x 15 / Sprint up hill
– Arm Raises x 15 / Sprint up hill
– On your belly, on your back on your feet x 39 / Sprint up hill
– Frog Jumps x 15 up hill
– Monkey Humpers x 20 / Sprint down hill
– Thrusters x 15 / Sprint up hill
– Slow Squats x 15 / Sprint up hill (While passing 60lbs Sand Ruck Sack)
Mosey to Track
Catch Me If You Can Around Track
P1 Bear Crawl; P2 LBC x 25; flapjack
P1 Duck Walk; P2 Dolly x 25; flapjack
COT
Moleskin:
Wikipedia defines TEAM as group of people or animals linked in a common purpose. Teams are especially appropriate for conducting tasks that are high in complexity and have many interdependent subtasks.
A group in itself does not necessarily constitute a team. Teams normally have members with complementary skills and generate synergy through a coordinated effort which allows each member to maximize his/her strengths and minimize his/her weaknesses. Team members need to learn how to help one another, help other team members realize their true potential, and create an environment that allows everyone to go beyond their limitations. A team becomes more than just a collection of people when a strong sense of mutual commitment creates synergy, thus generating performance greater than the sum of the performance of its individual members.
After reading this, it completely embodies what we talk about each week at SPEARHEAD. T-Claps to the whole group today as you impressed me with your teamwork, listening and willingness to dig deep and complete this routine. Special shot out to our SH FNG Chicken Wing (Bryan Sparks)…hope to see you out there again. For your first time training with a pack you crushed it bro!
Part of me is kind of glad that Dora is still sick…it is much like putting a Governor on a racecar. Slowing him down just enough so we call can keep up. Me and Culkin have a plan to poison your bladder with germs each week!
Someone owes me $0.25 as the great Culkin made it out there and didn’t disappoint…he killed it! Angler and LC are warriors as always!
As always I am proud and honored to lead such an exceptional group of men.
Respectfully,
The Hoff
Skunkworks Dosey Doe
24 men stood in the cold, wondering what we would do once the kettlebells clanged together and found their like partner…the usual start of Farmers carry around Christ Covenant?…Nope. Mosey to the parking lot while racking your bells for some hill work?…Nope. Just walk 20 yards to the grass, circle up with your partner, and we didn’t move more than 10 feet in any direction, but the bells were a definately moving! Here’s the thang:
Note: Because of those that showed up late, Q audibled and we just did a few burpees (everyone’s favorite) while waiting…nice way to spend a bit of free time! Another change of plans due to Brown showing up late, we did some SSHs, but it started to go on forever because he was stretching beside his car and enjoyed showing up fashionably late to the party as usual…typical Georgia fan, it’s all about him!
1:00 – 30 seconds of Double kettlebell bent-over rows and 30 seconds of Deep Merkins on the bells while partner does single leg squats (Flapjack)
1:00 – 30 seconds of Chest Flys on back and 30 seconds of Overhead Pullovers on back while partner does burpees (Flapjack)
1:00 – 30 seconds of Double Bell Shoulder Presses and 30 seconds of Deep Merkins on the bells while partner does single leg squats (Flapjack)
1:00 – 30 seconds of Double or Single Upright Rows and 30 seconds of Single Bell Front Shoulder Raises while partner does burpees (Flapjack)
1:00 – 30 seconds of Double or Single Bell Bicep Curls and 30 seconds of Overhead Bell Tricep Extensions while partner does Diamond Merkins and Military Merkins (Flapjack)
1:00 – Abs
Repeat 3x
Finish with a nice rendition of the Protractor that went on for quite some time…the PAX seemed to get a decent workout, the mumble chatter was pretty much none since we got to it fast and furious and the partners without the bells were stuck with burpees. Great way to start out the morning with 24 tough men waking early to improve themselves with a shared vision to be better men and to lead well!
Thank you for the honor to Q!
Announcements:
Sign up for the Mudrun
3rd Fs – Aftermath (Wed) Yardstick (Thur) The Stand and Compass (Fri) – Come grow in community and encourage you brothers while being encouraged yourself!
Getting Ready for Thunder Road
13 men came into the gloom for Stonehenge. In light of #Thunder Road coming next weekend, we did more running than usual so that all pax could be ready for the event (even if not running it).
The Thang
Jog to four corners intersection
COP
– Imperial Walker x 25
Half mile jog to Premier Deck
– Lunge Walk 25 yards along the way
Parter up – size doesn’t matter
Running/exercise intervals
Round 1:
P1 – .25 mile lap around parking deck
P2 – 10 merkins, 10 LBCs, 10 jump squats
Flapjack
Round 2:
P1 – .25 mile lap around parking deck
P2 – Burpees
Flapjack
Round 3:
P1 – .25 mile lap around parking deck
P2 – 20 flutter kicks, 20 LBCs, 20 Burpees
Flapjack
Round 4:
P1 – .25 mile lap around parking deck
P2 – 100 SSH
Flapjack
Plankorama
Mosey to base of parking deck
Indian Run up to top of parking deck – 5 levels
People’s Chair x 1:00, 25 overhead presses
10 Burpees on your own
1 lap around top of deck
Rinse Repeat with Chair x 1:30 and 20 Burpees OYO
1 lap around top of deck
People’s Chair x 1:00
Run at own pace down to bottom level
Plankorama
Mosey to frozen soccer field for Mary
– 10 Burpees
– LBC x 30
– Dolly x 25, Hold ’em 10 seconds
– Rosalita x 20, Hold ’em 10 seconds
– LBC x 20
– 10 Burpees
Jog back to launch with squat pivot x 25 yards on the way
Pusharama
COT
Moleskin:
– Welcome to FNG Incline. Poor guy caught the up ramp on every level during Indian Run.
– Very strong work by everyone today. A lot more running than normal and the pax attacked it.
– Another great early KB workout led by Honey Bee. #soreshoulders
Announcements:
– Joe Davis 5K in Fort Mill on January 4. Check weekly email for details.
– F3 South Charlotte Christmas Party on 12/7 at Tiger Rag’s house. See weekly email for details.
“You stay [wiggling], San Diego.” **
“You stay [wiggling], San Diego.” **
Get out there tomorrow and Wiggle – fellowship pace – corner of Foxcroft and Rothwood Dr. – 5:30 am…Wear your woolies – it’s cold outside…
** Ronald Joseph Aaron “Ron” Burgundy, five-time (local) Emmy Award-winning anchorman for the KVWN Channel 4 News Team, San Diego