The Next Exercise is: “The Pumpkin Carry”
At the suggestion of finding harder to carry coupons, seven men + 2 pumpkins + 1 sandbag + 3 logs went on a 4 mile ruck in the early gloom at SPEARHEAD
The Thang
Distance: 4.41 Miles with Coupons
STOP 1 (Mile 1): Carmel at Mill Pond
Pushups x 25
Overhead coupon press x 30
STOP 2 (Mile 2): Sharon View & Carmel –
Pushups x 25
Squats x 36
Pushups x 25
Final Pain Station: Carmel Middle
Pushups x 25
Sit ups x 30 (BTB count of 75)
COT
Moleskin
No big log this morning in order to move with more of a purpose. Great pace overall, under 20 mins per mile including pain stations. Inevitably, a pumpkin was dropped…pumpkins bounce!
Announcements
- The Challenge is approaching – October 19th. Hoff and Iron Horse are putting together a ruck off. More details to come.
- PT Reflector belts have arrived! (Dora, Hoff & Schedule C) See Culkin with your $12.00 (increase of $0.50) for your awesome new belt. It fits on the ruck perfectly.
Check out www.SPEARHEADF3.com for more information and to join our Google Group mailing list
Preblast: Devil’s Turn 10/10
The plan for Devil’s Turn this week is simple. Meet at the Greenway parking lot (corner of Rea Rd. and Bevington Place) at 5:10am for some stretching/warmup activities then…
1) Leave parking lot at 5:15am and run ~ 1 mile to hill
2) Run uphill fast and downhill for recovery for 10 minutes (high fives when passing other PAX optional)
3) Run remaining 1 mile to S. Charlotte Middle School
4) Turn around and run 1 mile back to hill for 10 more minutes of hill intervals
5) Run back ~ 1 mile back to COT (high fives then become mandatory)
That’s the plan. See you in the cool morning gloom.
Return of the Cheese…and no Burpees
26 men entered into the cool, crisp darkness to take on a pre USMC mud run, partner themed beat down.
Tiny jog, then stumble and flawless recovery (by yours truly), to find an area with light, find a partner and to get the blood flowing
COP:
-SSHx20
-IWx20
-Arm Circles x…well 10 in one direction, perhaps 6 in the other then too much mumble chatter had to move
Jog down to the stairway for the Q’s favorite exercise
-Partner Wheelbarrow up the stairs
-15 squats
then flapjack x4 round trips
Mosey to Football field
-Partner Drag to the 50 yrd line, flap jack
-Run 200 yrds
– Over / Under x15 then flap jack
– Run 200 yards
– Partner Carry to the 50 yrd line, flap jack
-Run 200 yards
Mosey to track for partner corner run
First Corner
– Partner One Runs to corner of the oval and back to the start line
– Partner two performs diamond merkins until partner returns, then flap jack
Second Corner
– Partner 1 runs / Partner 2 -Rosalita , then flap jack
Third Corner
– Partner 1 runs / Partner 2- Wide arm merkins, then flap Jack
Due to time, skip corner 4 and mosey to mid field
– Partner Stand up x15 (arms or no arm lock)
– Partner LBC x30 per person (feet up and touch)
– Partner Plank merkin x 10, then flap jack
– Time running out, do another set of Partner Plank merkin x10, then flap jack
Run 3/4 around track and back to parking lot
Moleskin
– After skipping much of the summer due to injury, I had never intended to Q just a few weeks back. That said, thank you SC and the rest of the Pax for your patience while I dusted off my Q skills. Well, all except for Bulldog who was relentless during warm-up. Besides the coalminers head lamp, that he so politely shined on me so the other Pax could see my form. I would tell you what he was saying, but who really understands him anyway 🙂
– Actually, I should have got bashed for my warm-up! Man, I can remember all of the exercises, but all that mumbo-jumbo before…well, not my strong suit
– Shout out to my partner, Lazy Boy, thanks for making me work and Q out there.
– To any Pax that I rushed, sorry, I had a winkie and darn if I wasn’t going to fit it all in
-Lastly, if I can lead, so can you. Please reach out to a site Q and get in the rotation, sure the old guys may rattle your cage, but it really is worth it
Announcements
– Mud run shuttle leaves at 0500 on Sat, try to be there by 0450
-Best of luck to all the mud runners, have a safe and fun time
– Convergence on Sat at the Rock. All other workouts, Besides Stonehenge are canceled
It’s a little late for a warmup now.
16 men gathered in the parking lot of Stonecrest to celebrate YHC’s 27th birthday.
The Thang:
Mosey to the parking lot next to Firebirds for COP.
27 burpees OYO
20 X SSH
20 X IW
20 X Merkins
20 X Mountain Climbers
Mosey to the Fountain, find a piece of wall
20 Jump Ups
20 Dips
20 Derkins
Jog around the Chinese Qdoboutique.
Plank O Rama
Repeato with 27 reps of each exercise
Mosey to movie theater for 3 cone(cup) drills. Cups were spaced two parking spaces apart.
1. Lunge Squats
Lunge walk to first cup. 1 Squat.
Lunge walk to second cup. 2 squats.
…..Lunge walk to 8th cup. 8 squats.
2. Suicide by Burpee
Run to first cup. 1 burpee. Run back to start.
Run to second cup. 2 burpees. Run back to start.
……
Run to 8th cup. 8 burpees. Run back to start.
3. Bear Crawl Merkins
Bear crawl to first cup. 2 merkins
Bear crawl to second cup. 4 merkins.
…….
Bear crawl to eighth cup. 16 merkins. (Runstopper gets to add 72 to his daily total from this drill)
Mosey back to the starting point for some Mary
Flutter X 27
LBC X 27
Heels to Heaven X 15
Rosalita X 27
27 Burpees OYO
COT
Moleskin:
Tiger Rag said “It’s a little late for a warmup now.” before the SSH and after the 27 burpees. YHC must admit, it was a little difficult to give a cadence count after 27 burpees.
YHC introduced Suicide by Burpees at Day Zero on Saturday. Surpisingly, no pax from Saturday were present at The Maul this morning. Perhaps YHC is developing a bit of a bad reputation…
To no one’s surprise, Runstopper smoked the Suicide by Burpees.
When YHC called for the second round of 27 burpees, Frehly’s Comet asked if it was a serious instruction. It was. It didn’t look like he enjoyed them.
At the conclusion of COT, an SUV rolled into the parking lot. Mic Check and Runstopper alleged the driver to be YHC’s mother. It was not. YHC didn’t enjoy that line of conversation.
Welcome to FNG Craig B. who will be known from now on as Twister.
Mic Check on Q next week. His birthday is not next week.
Announcements:
Mini Convergence at The Rock on Saturday. No Ascent. No Day Zero. No Area 51. Everyone meet at The Rock.
Stonehenge will still be meeting at it’s usual time and place.
Merkinfest 2013
You know its fall when Crabcake’s sleeves start to get longer. It was definitely a cool, fall morning as 19 men showed up for Anvil Merkinfest 2013.
The Thang:
10 burpees OYO
Little baby jog to soccer field
COP
- Merkins x 20
- SSH x 20
- Merkins x 18
- Slow Squats x 18
- Merkins x 16
- IW x 16
- Merkins x 14
- Calf raises x 14
- Merkins x 12
- Lunges x 12
- Merkins x 10
Jog to parking lot
Merkin Suicides (5 cones)
Run to first cone and back/do 2x exercise
Run to second cone and back / do 4x exercise, etc.
- Wide-arm Merkins
- Merkins
- Diamond Merkins
- Man-maker Merkins
- 8 count Body-builder Merkins
Jog back to soccer field
Jack Webb
- 1 pushup 4 arm raises
- 2 pushups 8 arm raises…etc.
- Up to 10 pushups 40 arm raises
Jog to pavilion
- Peoples chair (arms to side, arms in front, arms overhead)
- Decline Merkins x 20
- Repeato
- Wall plank
Jog back to parking lot for COT.
Moleskin:
- Yesterday YHC got a call from Young Love. YL is slammed at work this week and asked me to this morning, which I was more than happy to do! It is always an honor and a pleasure to lead this fine group of men.
- T-claps to Radar, Purple Haze, Boutique, and Strange Brew for squeezing in a 3 mile extra credit run this morning! Apparently Brew caught something from Radar because he encountered the same problem Radar had last week – the sudden need to evacuate. Hope everything came out alright Brew! Why is it at this age that we still enjoy the occasional “potty humor”, as we call it at home?
- YHC abstained from the run to conserve energy, which was probably a good decision since I still had trouble maintaining my O2 levels this morning. Apparently I wasn’t the only one who noticed since it was pointed out that some of my calls and counts were a little less than enthusiastic. Beuler…..Beuler….Beuler….
- Great work by all this morning, and thanks for the opportunity to lead you in a workout that is already wreaking havoc with my arms as I type up this BB.
- Thanks to Passport for a great prayer to close us out..
Announcements:
- Convergence Saturday – For those pax not participating in the USMC Mudrun, there will be a convergence workout at the Rock (same location as Anvil – Calvary).
- Christmas Party – Keep an eye out for new Save the Date.
- Football / Bowling Party – Great 2nd F opportunity at Strike City on November 10th, starting at 3pm. We’ll see which Panthers team shows up against the 49ers.
Ascent on Sat 10-12 (i.e. This upcoming Saturday) – Converge at The Rock!
We will be joining the Day Zero, Rock and A51 pax at the Rock location which is the back parking lot of the Calvary church at the corner of Hwy 51 and Rea Road (commonly known as the big pink church that isn’t really pink anymore but you get the point), conveniently close to the regular Ascent location. Workout starts at 0700 as per usual, will feature Runstopper and Lex Luthor as Q’s and since Runstopper has a pulled calf there will be almost no running and in traditional F3 style anyway…NO PAX LEFT BEHIND! Coffeeteria will be the same at Starbucks in Piper Glen and should be a great opportunity to meet some of the other A51 (Charlotte South) pax.
YHC will be attempting to run in the USMC Mud Run and we will be saving Gummy’s Q for later, hate to miss a Gummy Q (YHC is just being selfish, I missed Gummy’s last Q also and didn’t want to make it 2 in a row).
Hope to see your names in the back blast and get out there and represent Ascent!
Foxhole
10 men showed up Monday morning, kettlebells in tow, to erase their weekends and get the week started off right!
The Thang:
Mosey down to lower parking lot for:
SSH X 25, Backward lunge X 12, Merkin X 20, Forward Lunge X 12, Peter Parker X 20
Head to the turf for “Catch me if you can”: P1 runs with bells, P2 = 5 merkins and chase. Flapjack and continue for 1 lap around.
Circle Up at midfield
25 two-handed KB swings, 20 merkins, 15 squat and press, 20 merkins – alternate right hand/left hand on the bell, 25 two handed swings, KB rows – 15 each side, KB woodchops – 10 each side, 20 merkins
Mosey to the playground: P1 25 KB deadlifts, P2 pull-up (as many as you can) and burpees (until P1 finishes deadlifts). Flapjack and repeat 3X.
Back to the field: Alternate sprints and Mary
Dolly X 25, sprint down and back; Flutter X 25, sprint down and back; LBC X 25, sprint down and back, Protracor (Mighty Might calls out the degrees), sprint down and back
Bear crawls and lunge walks to the halfway line and back.
Mosey back to parking lot and finish with planks, alternating elbows and regular.
Moleskin:
Cheers to the many PAX who completed the workout despite long weekends at the sportsbar!
Reminder to everyone to check out the Joe Davis Run, scheduled for Jan 4, 2014. Registration is discounted at $20 until end of October.
The Murph with a Fast Twitch Twist
(posted on behalf of Fletch)
Conditions: 60 degrees and breezy
Warm up, What warm up? We only have 45 minutes so let’s get to it!
The Thang – Fast Twitch Version of the Murph
“In memory of Navy Lieutenant Michael Murphy who was killed in Afghanistan – A crossfit enthusiast – This was one of his favorite workouts”
Start from the parking lot and get right into the run towards the track
- 2 Mile Run
- 100 Supine Pullups on the railings beside the baseball field.
- 200 Pushups
- 300 Squats
- 2 mile Run
Sorry Mary – no time for you today
COT – Namarama
Thank you Chelms (aka Tater Tot) for taking us out this morning with a powerful prayer.
Moleskin:
9 Eager men of South Charlotte left the fartsack in the rearview to take on the Murph with double the mileage. In lieu of traditional pullups, we substituted the Supine Pullup which allowed time for the 2 extra miles on the track. YHC knew we would be tight for time with 2 mile bookends bracketing this morning’s workout, but the pax was up for it. Each Pax decided how best to break up the mountain of repetitions – but it seemed like 10 sets of 10x20x30 seemed to work for most. Strong effort by everyone this morning – somehow Wolfman and Zip-a-dee managed to have a conversation throughout the entire pull/push/squat circuits – not sure if that chatter continued on the track following the 300 squats but it was impressive. Strong post from Spackler just 24 hours off of a weekend in Vegas #whathappensinvegas – nice work brother. Frasier looked like he could have knocked out a few more miles out there this morning – well done. Chelms (aka tater tot), Purple Haze, Flutie Flakes and Leroy were all getting after it this morning as well.
Such a pleasure working out with the Fast Twitch men and leading such a motivated crew. Enjoyed the fellowship on this near perfect morning for first F.
Announcements:
Mud run Saturday – good luck to all of the F3 Teams competing this weekend #Represent
Saturday: Day Zero and Area 51 converge at the Rock. Look for tweets/preblasts about other workouts.
The Return of Century Hill
The shovel flag was planted and 25 PAX set off into the gloom for their morning downPAINment.
10 burpees to start us off.
Mosey across the street to the loop without a name. Partner up (KB size matters):
- Partner 1 – Farmer carry with 2 KB’s
- Partner 2 – 10 merkins then run to catch partner 1
- Flapjacks around entire loop
COP:
- SSH x 30
Partner up again and head to the hill.
Century Hill:
- Partner 1 performs KB exercises while partner 2 does hill work
- Continue to flapjack each time your partner comes down the hill
- Each team continues until they reach 100 total reps of the KB exercise
- Round 1 – 2 handed swings; run to top and 10 LBC’s
- Round 2 – Upright rows; run to the top and 10 Freddie Mercury’s (bicycle)
- Round 3 – Bicep Curls; bear crawl the hill and jog down
- Round 4 – Tricep Extensions; crab walk the hill and jog down
- Little bit of plank-o-rama after rounds 1 & 2
- Active recovery (hold KB above head until all pax done) after rounds 3 & 4
Circle up for Mary (all in cadence):
- KB Side Dips x 15 R/L
- Louganis x 15
- LBC’s with KB press x 15
- Flutter with KB press x 15
More Century Hill:
- Each team continues until they reach 100 total reps:
- Round 5 – Burpees; run to top and 10 Turkish Get-ups (5 R/L)
COT
Moleskin:
- The pax is getting used to me starting the workout with 10 burpees, so I guess I’ll have to mix it up next time.
- The KB chasers got off to a rocky start. About ½ way in, Country Living rolled his ankle on the curb. I’m happy to report that the Medevac team arrived quickly and got him safely to the extraction point. Fortunately, it appears that Country Living is okay. He was able to finish the workout, sans the hill. Hope the ankle heals fast, brother.
- Great work out there by everyone. The Burpee/Turkish get-up finish was just flat out cruel. Way to finish strong!
Announcements:
- Christmas Party – be on the lookout for a new Save the Date. Will be one of the following: 12/6, 12/7, 12/20, 12/21.
- HDHH Wednesday – 6 pm at either the Lodge (Colony Place) or Vintner Wine Market (Arbo)
- Read This: “Caleb and the Giants.” http://f3nation.com/2013/10/02/caleb-and-the-giants/
Man VS Buses
A pax of 10 men entered the gloom this morning for a beat down as they were surrounded by 30 buses. The weather was perfect the rain held off until we were done. Let the fun begin the pax shouted.
Warm up:
Mosey around the buses
20 X SSH
20 X IW
20 X Slow Squats
10 X merkins
Mosey to the baseball diamond
Infield work out around the bases
Starting at home plate
Bear Crawl to first, crab walk to second, long jump to third, lunge walk home
Outfield work out
Starting at home plate
Run to left field 5 burpees then back to home
Run to center field 10 merkins back to home
Right field 20 squats back home
Plank it up until everyone is done
To the bleachers
10 X pull ups, 10 X dips, 10 X Carolina dry docks
Rinse and repeat
Plank up when done
Mosey to football field
Incline plank walk along the railing
Circle up
jack webs: starting 1 merkin and 4 air presses up to 6 merkins and 24 air presses.
Mary:
20 X LBC
10 X dolly
10 X Rosalita
10 X heels to haven
10 X mason twist
Over to the track 70 percent sprint on the sides and a slow mosey around the corners
20 Carolina Dry Docks
Lunge walk to the top of the hill and Peoples chair 3 times with air presses optional
Mosey to the launch point
5 burpees with 3 merkins at the bottom of each
Moleskin:
Great job today pax mad respect to Grey Hound and Robin Hood, way to keep up with the youngins this morning. Robin Hood thanks for taking us out this morning in the ball of man. My bad with deleting or not saving the recording of the names and announcements.
Announcements:
Mudrun this weekend