The virtual shovel flag was planted and nine men gathered for the weekly running of Fast Twitch. Four showed up early (4:45?) for some kettle ball work and gave the Q extra incentive to push it hard.
The Thang:
COP for warm up
Run over to Windbluff Road (to be renamed Winded after the ladder) via Woodfox and Rounding Run for a burpee/jumpt squat ladder to 7. Burpees at bottom of hill and jump squats at the top. Got the heart rate up this morning.
Run back to Rounding Run and partner up. Partner 1 runs up to street light at top of hill and back. Partner 2 does called exercise until Partner 1 returns.
Run back to school parking lot to join the tomatos in some circuit work. Plank while PAX catches up and then partner 1 runs backward while partner 2 does two burpees and than sprints after partner 1. Tag out and switch. Two laps around the lot while trying to avoid (or maybe not) the tomatos.
Group karokee down and back.
Three minutes of mary (high dolly, low flutter, Rosalita).
COT
Moleskin
I like the smaller group at Fast Twitch, espeically since it makes remembering the names for the backblast easier (no high tech devices necessary). We covered over 3.5 miles even with the ladder and partner runs as we kept moving the entire time.
I show up to find four men swinging kettle balls, including the trouble maker PH. Twice in a row where he feels he needs something extra since I’m the Q. Heading to Lowes to buy some cinder blocks for next trip to Centurion. Plus, I was not on the exclusive invite list and missed the extra work which would be great in preparation for mud run.
I picked this featured image merely to drive traffic to the back blast (well, maybe that is not the only reason).
Announcements:
Still trying to put together one more BRR team from the south. Contact a site Q or Barracus if interested.
Several races coming up including 10 mile run this Saturday. Sign up now at http://charlotte10miler.racesonline.com/ for $45 or $50 on race day.
YHC trying to get some brownie points with the wife and fill a table for a luncheon for Samaritan House on March 6th at 11:30 at Covenant Presbyterian Church on Morehead. Cost is $40 and there are 6 spots left. Contact me at pchepul@gmail.com or shout out below if interested.
14 Strong and a True FNG moved some weight, some humans and some logs today at SPEARHEAD
The Thang
10 Stations:
1- 15 Pull Ups
2- Merkins
3- Sandbag Squat Thrust Press (side-to-side)
4- Kettle Bell Swing
5- Farmer Carry up hill (2) Kettle Bells
6- Tea Bag Squats
7- Reverse Bear Crawl up hill
8- Bicep Curl with dumbbells
9- Burpees
10- Monkey Humpers
11 – Burpees
12 – Monkey Humpers
13 – Burpees
14 – Monkey Humpers
The Pull up was the timer. When Pax finished 15 pull ups, everyone rotated to the next station
7 Rounds in “AUDIBLE”
YHC called remaining guys on the end 10-14 to get every Log we had in the woods:
Telephone Pole Work: Telephone Pole, 2 Man Log, 3 (1) person Logs
Split into two Teams: Alpha and Bravo (7 on each team)
Round 1:
Alpha Team was Timer:
– Low Crawl x 120 yards
Bravo Team:
– Shoulder-to-Shoulder Pole Press x 20
– Hold Pole above heads x 10 Seconds
– Shoulder-to-Shoulder Pole Press x 10
Flapjack
Bravo Team was Timer:
– Low Crawl x 120 yards
Alpha Team:
– Shoulder-to-Shoulder Pole Press x 20
– Hold Pole above heads x 10 Seconds
– Shoulder-to-Shoulder Pole Press x 10
Round 2:
Alpha Team was Timer:
– Bear Crawl x 120 yards
Bravo Team:
– Good Mornings with Pole x 10
– Side-to-side right with pole x 5, left x 5
– Good Mornings with Pole x 5
Flapjack
Bravo Team was Timer:
– Bear Crawl x 120 yards
Alpha Team:
– Good Mornings with Pole x 10
– Side-to-side right with pole x 5, left x 5
– Good Mornings with Pole x 5
Infractions!!!! ( Teams weren’t stayinh together and mumble chatter was indicating the workout needed a boost)
(8) Count Body Builders x 15
On Your Belly, On Your Back, On Your Feet
In Cadence: “On Your Belly” (Forward Leaning Rest Position)
“On Your Back” (Swivel from Forward Leaning Rest in one motion to Laying on Back)
“On Your Feet” (Similar to Turkish Get Up)
Cadence went as Follows: On your belly, On your back, On your feet. During this cycle, we would pause and perform exercises at key moments of the cadence
On your belly, on your back on your feet x 9
On your belly…pause Merkins x 10
On your back…Flutter Kicks x 20
On your feet
Rinse and Repeat x 3 Cycles
Partner Carry – Catch Me if You Can…Really??? – Yup!
Teams of 3
P1- Carry P2; P3 Dollys x 25 – P3 Runs to P1&2 picks up P2 and P1 Performs Dolly’s x 25
Flapjack/Rinse and Repeat ¼ Mile
Tunnel of Love x 50 yards
Shimmy Shim Shim x 10 yards
COT
Moleskin:
This routine wasn’t as physically taxing as a typical Hoff special and I hope we did enough for you guys. Having a knee injury made it a little difficult to plan the workout and YHC had to call an audible 10 minutes in as the planned routine wasn’t quite working out. The Pax surprised us with 14 and what was planned was only written out for 8…but sometimes, these “on-the-fly routines can actually work out well.
Strong work all around from the Pax. Welcome to our 2 FNG’s today and we look forward to helping getting you guys and all others prepared for the GORUCK Custom which is quickly approaching and will be here before you know it!
SPEARHEAD is a site dedicated to GORUCK preparation. Some of the things we do are unconventional by design. Some routines focus solely on smoking your cardio, strength and muscle endurance. Others target mileage under heavy weight (Thursday mornings at 04:45) and some, like today, give you a mix of a few things the Cadre’s may throw at you (i.e. Shimmy, Shim, Tunnel of Love, Backwards Bear Crawl, Partner Carry, etc). You never know what to expect when you post at SPEARHEAD, our guys a little out there…(I believe I heard someone, maybe DK or Liquor Cycle asking to get in a creek today…lol you guys are awesomely insane), but we love what we do and welcome all to come and see what a taste of GORUCK is like. We promise you’ll leave tired and dirty.
As always it is an honor to lead you today.
Respectfully,
The Hoff
22 men showed up for a traditional Bagpipe beatdown.
The Thang:
Mosey to parking lot for warm up: 25 side straddle hops, 25 Imperial Walker, 10+9+8+7+6+5+4+3+2+1 merkins with 10 second plank in between each set.
Mosey out for lap of Loch Ness. Return to wall. Plank while waiting. 10 slow durkins, 10 slow dips, 10 slow squats (all in cadence), 10 burpees at own pace.
Mosey out for second lap of lake. Plankerama with Mic Check. Repeato as above with 15 of each.
Follow Mighty Mite to big parking lot for burpee suicides. 1+2+3+4+5+6+7+8+9 burpees with run back to line in between. Plank up, then 10 merkins just for fun.
Mosey back around the shore of Loch Ness to 1st parking lot for Mary Merkin Madness: 2 merkins, 25 flutter, 4 merkins, 25 dolly, 6 merkins, 25 heels to heavens, 8 merkins, 25 right side raise, 10 merkins, 25 left side raise, 8 merkins, 25 rosalita, 6 merkins, 10 slow bicycles (punctuated by chatter from Philmont and Freeleys Comment)
Mosey back to the Vine. Plank up for a minute, then 20 fab merkins to finish.
Moleskin:
– A great turnout today and a great push from all.
– Minimal mumble-chatter, Frahelys Komet of course being the exception. Laughing during slow bicycles does in fact increase the pain.
– Mic Check on Q next week.
12 PAX including 1 FNG braved the post-Snowmageddon frozen tundra, which itself was trembling with the fear in anticipation of a morning of upper body exhaustion. The FNG was praying for preferential treatment on this his birthday, but I’m sure all PAX can guess what that earned him….BURN
THE THANG…
–>COP
(Reps x20)
SSH
Imperial Walker
Golfer’s Grip Arm Circles
Reverse Golfer’s Grip Arm Circles
Fly Stretches
Merkin
Carolina Dry Dock
CDD Crunch
Slow Squats
–> MOSEY to field for some UPPER BODY BURN
-10 Burpees OYO
Up/Down Variants with YHC’s whistle around the neck!
– 5 mins Up Downs
– 5 mins Up Downs w/ merkin’s on down till whistle
– 5 mins Up Downs w/ CDD’s on down till whistle
10 Burpees OYO
PlankORama
Jack Webb Ladder!
Jack Webb up to 7
Jack Webb down from 7
PlankORama
–>MOSEY TO THE TRACK
Partners DASHES TO 60
-> P1 -100 Meter Dash & Back, P2 CDD Start, flapjack
-> P1 -100 Meter BACKWARDS Dash & Back, P2 LBC Start, flapjack
-> P1 -100 Meter KAROKE Dash & Back, P2 Lunges Start, flapjack
–>WOULDN’T BE A PASSPORT Q, WITHOUT SOME SLED AND ANCHOR
-> Push/Sled: P1 down, p2 back
-> Pull/Anchor: P1 down, p2 back
–>MARY ROULETTE
Including: Flutter, Dolly, LBCs, Oblique Crunches,
MOLESKIN
YHC was most pleasantly surprised by the resiliency of the PAX all. Despite a near tumble or two by Utter e’ ruck, and a few muscles tighting up across the crowd, all PAX helped me prove to YHC and others that Basecamp is #redefiningModerate. Serious improvements at group, and increasing intensity makes for an optimal Monday AM workout.
Long Distances shouts to Katniss on Q in F3WS. The lead bow man of your clan (Robin Hood) continues to impress and inspire.
Happy Bday to FNG “The Mouth”… Literally the longest “time from intro to EH completion” ever!
And YHC is OUT!
37 Pax rolled out on a mild Presidents Day morning to put a donwpainment on the day! A good mix of Metro and Area 51 and young and old and one dude wearing pajamas….
Tha Thang:
Run to the church on the corner(the one next to CCDS).
COP: SSH, Mountain Climbers, Imperial Stormtrooper(pulled a quad), Merkins, Squats, other things. Lots of harrassment….
Partner up(did not go smoothly). Partner one ran the loop of the parking lot while Partner two completed a excercise, then switch x4 (Flutter, Merkins, LBC, Squats)
Line up on imaginary line for shuffles(high and low). Sprint back down. Backward run to the other end. Sprint back.
Run over to the seminary.
COP (Mary): LBC, High Slow Flutter, Flutter, Rosilita, Russian Twist, Knee Up
Partner up: x3 Decline Merkins, Real Situps
Run around campus. Walking lunges and Bear Crawl
Parking lot Suicide
Run back to park with a stop at Town and Country for some Plank-o-rama.
Finished!
Moleskin:
35-37 Guys came out on a holiday morning for a little beat down. Lots of running but as I write this I am some soreness in the abs so we must have done something.
Lots of chatter from the gallery. I am glad I could be the butt of many call outs. This was a very diverse group and very F3. Half and Half Area 51 and Metro. Age ranges from early twenties to early sixties. Fathers and sons! Great 2nd F and I hope decent 1st F.
Thanks to Agony who loaned me his phone when mine decided it was too cold to perform.
Hops showed up at the COT but never heard him even once in the prior 45 minutes. He swears he was there for the whole time but…… Thanks for a great shout out!
One of my favorite things to do after a workout that rarely happens is the go home, shower and go back to bed. Did that today and it was awesome! Go Presidents Day!
If you have not made it out to a workout at Carmel come soon. Great campus!
It is President’s Day and what better place to start than the Foxhole?
It started a lot like this, 5:30 and Philmont’s just rolling in. We took a lap around the parking lot to warm the legs and give Philmont a chance to get out of the car. On the second corner, Wingman decides to grace us coming in on two wheels as usual. Once Wingman joined us we were 15 and ready for the beat down to begin.
To the grassy field for warm-up COP
– SSH x 30
– back lunge x 20
– IW x 20
– fwd lunge x 10
– Toe touches x 20
Partner up for catch me if you can down to the field the long way
– 5 merkins then catch partner
Circle up in the lush fake grass field for COP
– 2 handed swings x 20
– Merkins with alternating hand on KB x 20
– 2 handed swings x 10
– Clean & Press x 20 alternating hands
– 2 handed swings x 30
– Merkins with alternating hand on KB x 20
– Clean & Press x 20 alternating hands
– 2 handed swings x 40
– Merkins with alternating hand on KB x 20
– Clean & Press x 20 alternating hands
Line up on side line
– Plank carry the KB to mid-field & ball dragger (duck walk) to other side line
– LBC w/ KB x 40
– Plank carry the KB to mid-field & ball dragger (duck walk) to other side line
– Dying cockroach w/ KB x 40
Head to the playground for back-o-rama
– Partner 1: Pull ups AMRAP
– Partner 2: Shoulder shrugs fwd x 20
– Flapjack
– Partner 1: Pull ups AMRAP
– Partner 2: Renegade rows x 10 each arm
– Flapjack
– Partner 1: Pull ups AMRAP
– Partner 2: Renegade rows x 10 each arm
Back to cars for LBC’s and COT
The Moleskin:
– Welcome to Stump Hugger for his first post at the Foxhole. Nice work! Keep coming out brother. Glad to have you.
– Strong work by all this morning. Don’t know if it was coming back after so many snow days or whether everyone was just reflecting on all the past Presidents, but there was limited mumblechatter out there today. There may have even been some cricket noises.
– As always, it is great to share the gloom with you guys. Not too many places YHC would rather be at 5:30 on a Monday morning than in the Foxhole with the Sons of Ballantyne.
Announcements:
– Mighty Mite and Market Timer are looking for another mud run team member. Haggis is out to attend a surprise wedding (or at least a surprise to him).
– Sign up for BRR and GoRuck challenge. Just do it. You will be glad you did (afterward).
11 pax ignored contore and posted for a slop fest known as mud run prep day at Outland. Actually, it would have been 12, but 1 left for a 10:00 commitment. More on that in the moleskin.
COP:
Brief explanation of the course. Mostly, read the posted signs along the way and follow the bright orange arrows, which the white snow provided the perfect backdrop.
Obstacles:
Back to shovel flag
Moleskin:
Announcements:
8 Pax braved the slushy, raining mess that was this am gloom to post for a old man beat-down at The Rock – both QICs were WDs
The Thang: Champagne on Q:
Little baby jog down to lots close to 51
10 burpees oyo
Wait for Mall Cop who was was late entry – think he still owes us 10 burpees
Following all in cadence:
(reverse merkin = hold in mission impossible plank for 3 count, up on 4th, then back down) – compliments of Zoolander of the Winston Salem Pax
Chibata Time
(for those that don’t know – Tabata is a workout that consist of 20 seconds of all out work, followed by 10 seconds of rest for 8 rounds per exercise)
YHC thinks it went like this (O2 deprivation started early and didn’t stop)
YHC called an audible here, as there were also a round of tuck jumps planned, but YHC was afraid of smoking his own legs so much he wouldn’t be able to walk let alone sprint during Runstopper half of the Q
Runstopper on Q
Mosey to next parking lot and pick up cones.
Setup cones in a large rectangle and divided Pax into two groups, one group running clockwise the other counter clockwise.
Sprint to first cone, side shuffle to next, sprint to the next, side shuffle to the next – around the cones until time called.
Partner up –
Catch me if you can.
Partner 1 – 10 merkins, Partner 2 – run around lower two parking lots. When partner one catches partner 2, flap jack, until back to start
Plankarama – left hand high, left leg high, regular, right hand high, right leg high, regular, recover
Rinse and Repeat but with 5 burpees this time (Was originally 10, but Runstopper believes in democracy and changed based on a popular vote)
4 Corners
Sprint to first corner – 25 LBCs, second corner – 25 wide arm merkins, third corner – 25 jump squats, fourth corner – 25 regular merkins
Plankarama – Regular, mission impossible, left leg up, mission impossible, right leg up – recover
Rinse Repeat, but only run to second corner – 25 merkins, then fourth corner – 25 LBCs
Mosey over to building for some wall work:
Wall Walk 20 yards, bear crawl back
Rinse and Repeat – bear crawl back
Peoples chair – regular, arms overhead, arms out straight, regular – not sure of the time, seems like a long time.
Mosey back to cars
COT
Naked Moleskin
It’s an honor and privilege to lead this great group of guys, thanks for denying the fartsack and starting your Saturday off right. We are better for it.
Everyone was bringing it today – Ocho was out front as usual, but Lobster Roll was keeping him honest. Joker, Runstopper and Mall Cop were pushing the pace as well. Spandex and Blue Mold were leaving it all out on the “fields” at The Rock – great effort all around today.
Tabata ain’t no joke – will have to bring that one back again.
This is the first Q for YHC in about 6 months, so thanks men for dealing with some crickets as I get my cadence lungs back.
Mall Cop – I think you still owe us 10 burpees oyo
And YHC thinks there were discussions about M Runstopper giving Runstopper grief for spending too much time building a snow woman this week. (I missed most of it as I was too deep in my pain cave) – if you know more sound off in the comments.
We need to remember to lift up Blue Mold’s Uncle in our prayers as he begins the long road of battling and coming back from cancer.
Shout out to Cole (aka Ninja Turtle), Run Stopper’s 2.0 – had a great Wrestling season in 2014. He wrestled in his final tournament this weekend, didnt place but all in all had an outstanding season! I’m proud of you son!!
Announcements: F3 Foundation – Mentoring (for mentoring other men in F3 Nation), Check out the post on the site and sign up if your interested. If you have questions – shoot YHC an email – Champagne – bdbriggs@gmail.com
Tutoring – if you are interested or at least curious– email YHC for that as well – working to identify a core group of guys to start after school tutoring in Area 51.
12 men toed the line at The Matrix today to start the week off right.
The THANG:
COP:
Jog to the blocks – partner up and each pair grab a block
Partner work – 4 rounds
Return the blocks and jog to front lot for Mary
Mosey to Jungle Gym
Moleskin:
1) We learned that the school wall facing the soccer fields is not People’s Chair friendly – not enough side walk to plant your feet
2) Some post workout debate on number of presidents. YHC went with 43 based on the number of men that have led this great nation. Grover Cleveland sometimes gets counted twice because he served 2 non consecutive terms.