Who Ordered The Krispy Kremes?
15 faithful rose from their “deads” to shop for downPAINment at the Maul.
Mighty Mite arrived clean shaven and perplexed asking who stole his facial hair when Hops shamelessly admitted to this thievery wearing his pre Halloween bearded mask.
The Thang:
- COP- SSHx25
- Merkins x20
- Mountain Climbers X15
- IW x20 to warm up
Mosey to the fountain to partner up for a hearty breakfast of Burpee sandwiches:
- First Partner: 5 burpees, 20 dips, 5 burpees plank when done
- Partner 2: jog around one building increasing speed each turn, flapjack
- Round 2: 5 burpees, 20 derkins, 5 burpees while partner runs around 2 buildings, flapjack
- On your back for 6 inches until everyone is done, threw in a little protractor just because
- Round 3: 5 burpees, 20 dry docks, 5 burpees, partner runs, flapjack, plank until all done
- Finish with 10 diamond pushups and 10 jump ups
Mosey to the speed bumps behind Target:
- Bearcrawl to first speed bump for one leg squats x10, bearcrawl to second speed bump for opposite leg squats x10, bearcrawl to third speedbump for 10 slow deep squats plank
- Turn around and come back with lunges in between speed bumps and single leg plyo squats (squat then jump and land softly), and squat jumps X10 to finish.
**It was on the way back when the morning krispy crème delivery truck drove through that Q almost called an audible to flip the truck over and spend the rest of the workout eating said donuts, alas we decided to press on and finish strong***
Mosey to wall for people’s chair with 40 shoulder presses.
Repeat but this time 6 inches deeper on the people’s chair (ouch)
Hand off to Mic Check for a little Mary
- Mason twist
- Flutter
- Dolly
- Some JLo to finish out this workout, and the PAX all finished strong.
COT
T-Claps for Philmont who turned FOOORTY FIIIIVE! on Sunday, happy belated.
Always an honor to lead at the Maul
Fish Taco
Preblast: Devil’s Turn – The Halloween Ranger Challenge
Ok, so at the risk of offending the Devil’s Turn purists out there, YHC is proposing a new challenge this Halloween morning. The challenge is the Army Ranger Physical Fitness Test (minus the rucking since that would just be crazy).
The adjusted test is comprised of 4 parts:
1) 2 minutes of perfect form merkins
2) 2 minutes of full sit-ups
3) 5 mile run
4) AMRAP pull-ups
The proposed 5 mile loop is included below. To get in the pull-ups, we will stop at mile 2.3 at William R. Davie Park (D on the map). After restarting the timer, we will continue past South Charlotte Middle School and onto our standard path back to the start.
The idea is to max out on each of the events to determine your current fitness level. In this case, we can use this as our baseline to compare in the future when we revisit the challenge.
Here is the rough schedule:
Begin: 5:15 at Rea Rd. and Bevington Pl (warmed up and ready to go)
Push-up Challenge: 5:15 – 5:17
Sit-up Challenge: 5:18 – 5:20
5-mile Run Challenge: 5:20 – 6:15 (with stop for pull-ups @ William R. Davie Park)
End: 6:15 convene for COT
See you in the Halloween Gloom!
HB
Don’t Fear the Whistle..1,235 Total Reps
33 Pax signed up for another round of beat downs at Skunkworks this morning. It was a systematic breakdown of each muscle group that hopefully will leave a few people sore throughout the day.
The Thang:
5 Minutes of Jogging in place and Q called out “down” – PAX had to drop flat down to stomach and Pop back up as quickly as possible x 40 (alternating rolling left and right intermittently)
Merkins x 15
Goblet Squat x 10
Merkins x 14
Good Mornings x 10
Merkins x 13
Goblet Squat x 10
Merkins x 12
Good Mornings x 10
Merkins x 11
Goblet Squat x 10
Merkins x 10
1000 Rep Challenge – Partners cumulative rep counting per round
Round 1. P1 Overhead Press x. KB; P2 Bear Crawl with KB; flapjack until reaching 200 reps
Round 2. P1 Bent-Over Rows x. KB; P2 Sprint to fence and back approx. 100 yards; flapjack until reaching 200 reps
Round 3. P1 Dolly w. KB Press; P2 Duck-Walk with KB 30 yards and run back; flapjack until reaching 200 reps
Round 4. P1 Upright Rows w. KB; P2 Sprint to fence and back approx. 100 yards; flapjack until reaching 100 reps
Round 5. P1 KB Swings; P2 Lunge Walk 30 Yards, run back; flapjack until reaching 100 reps
Round 6. P1 Bicep Curls w. KB; P2 Sprint to fence and back approx. 100 yards; flapjack until reaching 100 reps
Round 7. P1 Tricep Curls w. KB; P2 Sprint to fence and back approx. 100 yards; flapjack until reaching 100 reps
TOTAL Reps: 1,000 (not counting any reps from COP or other work workout)
Up downs x 20
LBC x 50
COT
Moleskin:
It’s been over 3 months since I’ve been able to come back out to Skunkworks and it was a nice homecoming for sure (been head locked by SPEARHEAD and GORUCK). The Pax killed it out there today and it was an impressive display of strength and cardio by all in attendance. T-Claps to everyone as I can’t just single out a couple people – the entire group worked well together, followed cadence and completed the massive amount of reps we had on the agenda today.
In all we completed 1,235 TOTAL REPS! That is 27 reps per minute for 45 minutes. Unreal!!!
Brothers, it was great to lead such an impressive group of athletes today. As always, I greatly appreciate the opportunity to lead you through another workout and hope the pain was sufficient.
Respectfully,
The Hoff
He missed it – And we ran.
9 pax endured another smoke boot filled workout but there was a hitch. A field goal contest was thrown into the mix. Wait, we run regardless of whether we make it or not? This is #F3FastTwitch.
The Thang
Warm up – 1 mile jog (7:20 pace)
SSH x 15
IW x 15
Mosey back to track
In groups of 2 – 100 yard sprints on track – rest 30 seconds X 12
Field Goal Challenge
Most pax got an attempt to try and make a 24 yard FG from the left hash mark.
Made FG – 120 yard gasser x 2 followed by 50 LBC
Missed FG – sprint 800 meters (2x around track – this got modified to 1x)
We were 1-8 from 24. #chokers
Moleskin
Great job by all the pax today. QIC decided to take a page out of Sprague’s book with the 100 yard sprints following warm up. You are welcome. #gassed
Read about the FG idea in a Joust backblast a few weeks back and thought it definitely needed to come back out. Why only a 24 yard field goal you say? Let’s just say the Mizzou kicker would like another shot as well after hitting the left upright for a choke on Sat night in front of his home crowd. Will also say that YHC thought it would be easy. What did he do? Off the left upright. So the laps began pretty quickly and often – we had to modify down to 1 lap due to time constraints (that is my excuse and I am sticking to it). YHC wasn’t the only one with a poor effort on the FG attempt and it was abundantly clear we were all a little rusty. However, t-claps to Frasier for placing one right down the gut. Never thought we’d be so excited for 120 yard gassers.
Total mileage – 4 miles
Always enjoy the feeling following a good Fast Twitch work out.
Announcements
11/10 – Panther’s Football Party at Fox and Hound – Sign up on Evite
12/7 – Holiday Party
1/4/14 – Convergence and 5k Run.
I wonder what’s over here?
12 men gathered this morning to do a little early morning this-and-that.
Mosey to the parking lot near Performance Orthotics
30 x SSH
25 x Imperial Walker
20 x Mountain Climber
15 x Merkin
Mosey to the parking lot near Varrow. Observe.
The parking lot has circles with numbers in them. This ought to be fun!
Split up into teams of two. For every circle, do that many burpees and head to the middle for assigned Mary then back to circle and Plank while others finish. Rotate to next circle.
Circles:
12 Burpees + 12 Dolly (Cadence Count) + Plank: to 6 inches
13 Burpees + 13 Flutter (CC) + Plank
14 Burpees + 14 Rosalita (CC) + Plank: to 6 inches
18 Burpees + 18 Heels to Heaven (Normal)
17 Burpees + 17 Mason Twists (CC) + Plank
16 Burppes + 16 LBC (CC) – Plank: left arm high, normal, right arm high
= 90 Burpees
Mosey to the Loading Docks
Peoples Chair for 1:30
40 Air Presses
Mosey to Brixham Tent and Food Truck Court
1 mile run around Food Truck Court on your own (4 laps)
Mosey back to parking lot
15 Burpees on your own
Moleskin
In an effort to head a different direction YHC used Google Maps to find some new territory to explore and that how he happened upon The Circles. There was chatter afterward about other ideas for the circles. They appear to go from 1-18.
YHC flip-flopped the usual ‘corners’ exercise and did burpees at the outside and Mary in the Middle. Otherwise we would have only done 60. It took almost 35 minutes to complete the round
Thought we had only done 85 Burpees at circle time so wanted to hit a clear 100 hence the 15 back at the start. Well, YHC can’t count when he can’t breathe. Today’s tally was actually 105.
MapMyRun was used to calculate the mile. Here is a link to today’s route. (1.98 miles)
Announcements
11/10 – Panther’s Football Party at Fox and Hound – Sign up on Evite
12/7 – Holiday Party
1/4/14 – Convergence and 5k Run.
Happy Birthday to Filmont – 45.
Devil’s Quarter
Dora preblasted this morning’s extra credit event warning the pax not to show up or they’d regret it. Angler and Culkin HC’d anyway, but common sense must have gotten the better of them this morning as they wisely chose to remain safe in the f-sack.
Obviously the rest of us are stupid.
#dowork
1 mile ruck run
360 yard bear crawl under ruck
1/4 mile ruck run
1/4 mile front ruck carry
1/4 mile ruck run
120 yard lunge walk under ruck
3/4 mile ruck run
AAR/Moleskin
We didn’t do a lot, but we did a lot of what we did. Devil’s Quarter is an abbreviated version of the Devil’s Mile introduced to me by Sherpa. Most of it fit into the hour, but we needed an extra 30 minutes to do it justice, as we left out 120 yards of bear crawl, 360 yards of lunge walk, and 1/4 mile of burpee broad jumps…seriously, 1/4 mile. Next time. 🙂
Ruck runs are to be taken with a high degree of caution as they put more than usual amounts of stress on the lower joints. Pax were reminded of the disclaimer and that the purpose of a SPEARHEAD workout is to hurt, but not to get hurt. Modify as necessary.
Huge congrats to Checkpoint who earned his SPEARHEAD patch today! He also has the most posts for the month so far AND he completed #GRC815 a week ago. Proud to be part of your team, brother.
Just don’t quit. Don’t quit on your team, don’t quit on your teammate, and don’t quit on yourself. Just keep going. Bob The Builder and Liquorcycle were the living examples of ‘don’t quit’ this morning. 360 yards of bear crawls were brutal and painful and never-ending, but they completed the work. Running on shin splints is excruciating, but they completed the work. We started and finished as a team. I’d follow any of you guys anywhere, because I want to be on your team.
By The Standard,
Dora
Churn’em & Burn’em
Lots of running and lung burn today. It would be a tragedy not to use the wonderful turf fields
that Foxhole is so blessed to have. So use them, we did….
SSH x 25
Imperial Walker x 20
Merkins x 15
Mountain Climbers x 20
Field:
KB rows x 15 (left), sprint length of field w/ KB
KB rows x 15 (right), sprint length of field w/ KB
5 burpees
2 hand swing x 20, sprint length of field
2 hand swing x 10, sprint length of field
5 burpees
1 hand swing (left) x 15, sprint length of field
1 hand swing (right) x 15, sprint length of field
10 merkins
Hammer curls x 20, sprint field.
30 yd lunge walk w/ KB
Midfield Mary
Flutter x 15 w/ KB press
Dolly x 15 w/ KB press
LBC x 15 w/ KB
Mason Twist x 10
Hill:
20 goblet squat, up hill for 10 merkins, down for 20 goblet squat
2 hand overhead press x 10, up hill for 20 mountain climbers, down for overhead press x 10
1 hand press (left) x 10, up hill for 10 merkins, down for 1 hand press x 10
1 hand press (right) x 10, up hill for 10 mountain climbers, down for 1 hand press x 10
Mosey back to home
Hanging KB squat x 15
COT
Moleskin
Lungs were burning with the nonstop cardio and KB work on the field. Rolling Rock and Soft Pretzel were trading gold and silver medals back and forth on the sprints. Solid effort by all today, we certainly didnt leave any spare time on the clock.
As most of you know, I’ll be taking a Q hiatus over next few weeks until our 2.0 arrives. I’ll still
post as often as possible but didnt want to have any outstanding commitments over the next few weeks. Please let Honey Bee or I know if you want to take the reigns. We have slots filling up, but will definitely make sure you get a week.
Signing off for now.
MT
That day, for no particular reason, I decided to go for a little [Wiggler] **
“That day, for no particular reason, I decided to go for a little [Wiggler]. So I [Wiggled] to the end of the road. And when I got there, I thought maybe I’d [Wiggle] to the end of town. And when I got there, I thought maybe I’d just [wiggle] across Greenbow County…”
Wiggle – fellowship pace – corner of Foxcroft and Rothwood Dr. – 5:30 am…
** Forest Gump
Kevlar Backblast – One Year with F3
Aye! 23 pax jumped into the Kevlar gloom on Friday for an early AM workout. I was excited to Q as this marked my one year anniversary with F3. It was a great time leading the pax and there was a solid effort by all.
I started things out with a brief discussion of how F3 has been such an important part of my life this past year. All three F’s in my life have been improved and F3 brothers have helped me through a lot this year – from personal challenges to the GRC 707 welcome party. Thank you.
The Thang
As some of you know, I like to run so we started of with a little baby jog around part of the school to an open area for COP.
COP
– SSH x 25
– Squats x 25
– Merkins x 20
– Imperial Walker x 20
Jog to entrance to Covenant Day School and partner up.
P1: begin running road around school
P2: Merkins x 10, then run to catch P1
Flapjack and continue alternating until all the way around school.
#crowdpleaser
Bulldog requested “Bearkin crawls” so we made our weay to the parking lot
– Bearkin crawl up hill to sidewalk (Bearkin is bear crawl with merkin every three steps)
At top do LBCs x 20 and jog back down
– Repeato with LBC x 25 at top
– Repeato but alternate between forward and backward crawl up the hill (don’t forget the merkins)
Note, knees never hit ground while you rotate from forward to backward (harder than it sounds)
LBC x 20 and jog back down
#crowdpleaser
Mosey to lower parking lot
P1: Alternating sets of LBCs and Squats
P2: Run lap around school (wide lap Bulldog!)
Flapjack
Mosey back to launch area and pick up weights for Hairburners
– Split pax into two groups and did hairburners back and forth along fire lane
– Each pax did two rounds of hairburners
YHC hated these!
Mosey to field for wheelbarrels, bear crawls with partner
COT
Moleskin:
– Not the hardest workout I have done but a great effort by all the pax and appreciate folks indulging me to lead and celebrate my 1 year with F3.
– I tried to mix things up and included hairburners because they made me spill merlot at my first F3 bootcamp style workout. As far as YHC is concerned, they can be locked away forever!
– We had some potential issues with a place to do the hairburners but thanks to Tiger Rag’s persistance, we got the fire lane. I guess a thank you is in order.
Announcements:
– F3 Charlotte South Christmas Party on December 7. Check weekly email for details.
– Spring Mud Run sign ups are going on now.
1 Year with F3:
Just a quick thank you to F3 Nation for being such an important part of my life. Over the ;last year, I have made friendships with men that I never would have otherwise. Many of these men are some of my closest friends now. I know that I can count on F3 brothers to support me in whatever I do. All men need this and I am blessed to have found this in F3. First F – my fitness is as good as it has ever been. F3 has also introduced me to CSAUP things like GORUCK and BRR. Second F – as said previoulsy, friendships I have made and the fellowship opportunities afforded by F3 have made my life richer. Third F – MOST IMPORTANTLY – my faith has grown tremendously the past year and F3 is a big reason for that. You sum all this up and F3 is a group of men that I want to be a part of and never want to let down. Thank you brothers for all you do. Iron sharpens iron… Aye!
Dolphin
There’s nothing wrong with an impromptu touch of the nibbler…
YHC managed to be 2 minutes late (running theme these days), as the “Go” Juice took on an additional meaning in the wee hours of the morning! (TMI?) That said, it still gave me the stated benefit of getting the ole’ bod charged up for a smokin’ at Basecamp (the only known workout that may soon petition for a name change… for clarity, moderate does not mean “easy”).
On arrival, YHC finds that the scheduled Q had to sub-out (due to an “F3 trophy”/injury; prayers lifted for healing) AND Long Distance had to sub-in for his sophomore Q at the ‘Camp’. And a smokin’ LD audibled to bring to 13 strong PAX on a Monday AM.
The Thang:
Warm up:
20X SSH -> IW-> 10X Merkins -> 10X Mountain Climbers
To the track: ndian run around the track
To the starting line: 10 squats, run to the end of the bleachers, 10 more squats run backwards back
Next: 10 lunges, karaoke to the end of the bleachers 10 lunges karaoke back Plank up
Circle up for The Circle of Burpee BYOM (Bring your own Mary/other)
12X Flutter with 1X burpee
12X Mason Twist with 2X burpees
12X Hells to Heaven with 3X burpees
12 X Dolly with 4X burpees
12X LBC with 5X burpees
12X rosalita with 1X burpees
12XFreddy Mercury with 2X burpees
12X Merkins with 3X burpees
12X Back scratchers with 4X burpees
12XBudda situps with 5X burpees
12X Flutter again with 1X burpee
12X Nibbler merkins (do a push up then touch your L “nibbler” then pushup followed by the R “nibbler” touch)
Back to the track: Indian Run number 2 around the track
To the field: Circle up again for Mr. Jack Webb
1 merkin 4 air presses
up to
10 merkins and 40 air presses
(Yes, we said “ladder to 10”; Nice for moderate, eh)
Back to the track
Lung walk 75 meters then bear crawl 75 meters
Jailbreak to the circle up!
Work out completed
How do you like that for “Base Camp”… go Long Distance!!!
Announcements: Mudrun, Christmas party, Football view party, race in Rock Hill in Jan for rock thrills brother.
Prayers lifted… a most appropriate send off for a heckuva workout.
SPECIAL THANKS to Long Distance on received catch of Q-ing on audible AND to Fireman Ed for tagging with YHC on the backblast!