Enter SPEARHEAD, Leave Smoked
The Thang:
With Metallica on the Boom Box and a crispness in the air, 5 PAX came with Rucks packed for a beat down this morning at SPEARHEAD. Friday’s are a change of pace from the Tuesday and Thursday GRC specific training and it gives us a chance to go back to traditional F3 routines, while of course carrying a 40-50lb Ruck sack.
COP:
Warm up – All work done during Metallica’s Enter Sandman 5:32 Min non-stop
SSH x “ZERO” with Q yelling out “Drop Down” several times during routine and PAX had to pop back up and continue SSH
IW x “ZERO” with Q yelling out “Drop Down” several times during routine and PAX had to pop back up and continue SSH
Burpee Squat Thrusts with Ruck x “ZERO”
Catch Me If You Can Drills
Rd 1:
P1 Fireman carry both Rucks P2 Merkins x 10
Sprint to P1 Flapjack
Rinse and Repeat ¼ mile
Rd 2:
P1 Fireman carry both Rucks P2 Burpees x 5
Sprint to P1 Flapjack
Rinse and Repeat ¼ mile
Partner Up until 125 reps are reached
Exercise Field
P1 -Overhead Press with Ruck P2- Bear Crawl to Mid-Field; sprint back
Flapjack until 125 reps reached
P1 – Upright Row with Ruck P2 – Ape Walk to Mid-Field; sprint back
Flapjack until 125 reps reached
P1 – Bent over row with Ruck P2 – Sprint width of football field and back
Flapjack until 125 reps reached
P1 – Bicep curl with Ruck P2 – Lunge walk to Mid-Field; sprint back
Flapjack until 125 reps reached
Rucks On:
Jack-Webb Squats x 80 / Squat Jump x 16
4/1; 8/2; 12/3; 16/4; 12/3; 8/2; 4;1
Shimmy Shim Shim 15 yards
LBC’s with Rucks x 25
Flutter with Ruck Press x 25
COT
Moleskin:
I have to admit, the music has been quite a hit and gives us that extra fuel we need to dig a little deeper into the reserve tanks. Tuesday was Beastie Boys, today was Metallica, so come on out to see what mix-tape will be in rotation at SPEARHEAD next week!
T-Claps to the entire group. With only 5 people, there is nowhere to hide or cheat on the reps and job well done! As always, Liquor Cycle is trying to set some kind of Bear Crawl speed record, Dora is a beast that never loses his breath, BLC will do anything you ask of him with a smile and insane strength and Check Point never seems to tire at all.
It was very satisfying to see, at the end of a routine like this, 5 bodies looking up at the starts, wiped out and in complete comfort on a rocky asphalt parking lot. I never thought rocks would feel so good!
As always, thank you for letting me lead and I am grateful for the opportunity to work out with each of you. You are some of the strongest people I’ve ever had the pleasure of meeting.
Respectfully,
– The Hoff
The Legend of Grandmother Mountain
The shovel flag was planted and 9 men emerged in the cool, morning gloom to start their Friday the right way. The Charlotte Christian venue offers a great variety of pain delivery methods, and we took advantage of some of the best as this brand new F3 workout enters it’s 3rd week. Grandmother Mountain is quickly emerging as a legend among all F3 venues.
The Thang:
Jog to football field.
COP:
- SSH x 25
- IW x 25
- Slow Squat x25
Track work:
- Sprint 200m / Jog 200m
- walking lunges 100m (1/4 of track)
- Sprint 100m / Jog 200m
- 25 squats, 10 burpees, 25 merkins
- Jog 200m / Sprint 200m
- 30 alternating lunges, 25 pushups, 25 squats
- Jog 200m / Sprint 200m
- Jog 200m / Sprint 200m
Bleacher work:
- Run steps – one time up and down.
- 20 triceps dips on bleachers
- Run steps – two times up and down
- 20 triceps dips on bleachers
- Run steps – three times up and down
- 20 triceps dips on bleachers
Grandmother Mtn:
- Sevens (merkins at top / squats at the bottom)
Track work:
- Jog 200m
- walking lunges 100m
- Sprint 200m
- 25 pushups
- Jog 400m
- 25 squats, 10 burpees
Mosey then jail-break back to parking lot
Moleskin:
- The O2 deprivation was high today, which kept the mumblechatter at a minimum today. YHC brought a workout that was heavily laden with track work. Not counting running up bleachers or Grandmother Mtn, we ran 1.75 miles on the track.
- Some of South Charlotte’s strongest runners showed up at Joust this morning, so YHC was relegated to the back through most of the running. Seems like some don’t know the difference between a jog and a sprint.
- 100m lunge-walks never end. A few groans when this was called on the track for the second time.
- There was definitely some chatter as YHC called for sevens on the hill. Grandmother Mountain again lived up to expectations, evoking memories of the BRR. She is quickly turning into legend.
- Great job by the pax all around today, and thanks to Stone Cold for giving me the opportunity to lead the pax today!
Announcments:
- F3 Compass at Arbo Chick-fil-A immediately following workout
- Expect a date change for the Holiday Party. Will either be 12/6, 12/7, 12/20, or 12/21.
Those guys have some big rocks!
30 Meatheads woke up to a glorious morning and crushed it with some rocks.
The Thang:
Imperial Walker x 20
Squats x 20
Merkins x 20
Mosey over to rock pile to pick out your partner for the day.
Stong guys go to the woods, skipping rocks by the entrance to the church.
Head to parking lot and spread out facing the buses.
50 curls, run to the buses with your rock, 50 merkins, run back to the start with your rock
Rinse and repeat
50 tricep extensions, run to the buses with your rock, 50 LBC’s run back with your rock
Rinse and repeat
50 overhead presses, run to buses with your rock, 50 squats, run back with your rock
Rinse and repeat
50 bent over rows, run to the buses with your rock, 50 straight arm raises with your rock, run back with your rock.
Rinse and Repeat
Return your rock to its home and head back to the grass for some Mary.
Flutter x 25
Freddy Mercury x 25
Dolly x 25
Rosalita x 25
Recover/COT
Moleskin: If you haven’t figured it out YHC doesn’t believe that it has to be too creative in order for it to hurt. I love when the HEAVY mumble chatter at the beginning of a workout ends in a whimpering cadence count at Mary. You boys have a great weekend! Thanks for allowing me to take you through another workout, always a good time.
Devil’s Turn – Abridged and Twitterfied
#6PAXenterthegloom
#2milesof2ndF
#BratwurstAppearslikeDavidCopperfield
#PAXnow7
#Yasso800x2
#PAXMuntinyResultsin1moreYasso800
#DolphinOptsforMiscPain
#BratwurstChallengeResultsin1moreYasso800
#1.5milesof2ndF
#Stretch-COT-BoM
#Moleskin
#HaggisSmellsofAxeBodySpray
#BetterthanBenGay
#MightyMiteTooGoodforLeftTurns
#NextWeekFreshFormat
#WatchforPreblast
Burpee-palooza
The shovel flag was firmly planted (as firmly as possible given the concrete-like soil at this AO). 15 pax responded to the Twitter callouts and other peer pressure methods to post at Rebel Yell.
Grab the flag and head off to the soccer pitch.
COP:
- 10 Burpees
- SSH x 20
- 9 Burpees
- IW x 20
- 8 Burpees
- Merkins x 10
- Merkins x 10 (Dora tried to get a head start on 7 burpees, so YHC threw more merkins at him)
- 7 Burpees
- Diamond Merkins x 10
- 6 Burpees
- Staggered Arm Merkins (R) x 10
- 5 Burpees
- Staggered Arm Merkins (L) x 10
- 4 Burpees
- Deep Squats (YHC’s chest and triceps need a break)
- 3 Burpees
- Wide Arm Merkins x 10
- 2 Burpees
- Carolina Dry Docks x 10
- 1 Burpee
Little baby jog over to the darkest, farthest soccer field I could find.
Core Starfish – Flag planted at mid-field, run to each of 6 light poles and perform exercises below. Run back to flag after each station and knock out 5 burpees at the flag before continuing to next station.
- 50 LBC’s
- 50 Dollies
- 50 Flutters
- 50 Back Scratchers
- 50 Dying Cockroaches
- 20 Heels to Heaven
Head over to the far side of the school
Circuit work on the picnic benches:
- 20 CDD
- 20 step-ups
- 20 Dips
- Repeat x 3
We’re running out of time, so quick run over to the mobile classrooms.
Trailer Park Special – Perform exercises below at 4 different stations on and around the ramps between the mobile classrooms.
- 15 Deep Squats
- 15 Derkins
- 15 Jumping Lunges
- Wall Walk approx. 15-20 yards
- Rinse and repeat
COT
Moleskin:
- The morning started with Radar announcing he ran 3 miles prior to the workout because the workout would be too easy for him. We later learned that Radar and Dora met near the dumpster behind the school, rolled around in the wet grass to look sweaty, then jogged around just before the launch. Hey, at least Radar can avoid being called out in future backblasts for not showing at RY.
- T-claps to Yoda, Skywalker’s 2.0, for posting on a school day. Let’s hope he doesn’t fall asleep in math class this afternoon.
- Dora looked strong this morning, especially with his Spearhead T-shirt on and his Amish-like beard.
- COT was completely disrupted this morning as Spackler couldn’t wait to pass out his secret potion, resembling a little bottle of spiked Kool-Aid. The event was trending on Twitter as the pax tried to figure out just what was in that concoction???
- T-claps also go out to Spackler who posted this morning before jetting off to Vegas. I guess he’s not planning on working out while he’s there. Hmmm? Safe travels, brother.
Announcements:
- Reindeer romp 5K on December 14 at the Harris YMCA. Family friendly event. I am running with my 2 boys. Here’s the link in case you’re interested: http://www.ymcacharlotte.org/branches/harris/healthyliving/hwf/lifestyles/reindeerromp.aspx
- Area 51 3rd F workouts Wednesday, Thursday and Friday. Check website, twitter and/or weekly email for details.
- Palmetto 200 is coming in March 2014. This is a relay similar to the BRR. Here’s the link: http://f3nation.com/2013/10/01/50427/. See Slim Fast if you’re interested in forming an Area 51 team.
RR Crossing
Six insane pax for extra credit of heavy ruck this morning at SPEARHEAD
The Thang
Distance: 4.13 Miles with Coupons: RR Tie (half of one), Big Log, & one Rock
STOP 1 (Mile 1): Sharon at Hardison Road
Pushups x 25
Sit ups x 30
STOP 2 (Mile 2): Sharon at Colony –
Pushups x 25
Sit Ups x 30
Pushups x 25
STOP 3 (Mile 3): Colony & Carmel – (audible Q running a bit late due to new coupon)
Return to school, COT
Moleskin
Amazing work this morning. Hoff almost did not escape the Fart Sack, but glad he made it to take a turn on the RR tie! Our ruck came “this close” to a big change when the car delivering newspapers almost got rear ended @ 45 mph. We would have been ready, but thankful it was all avoided. Guess we look distracting when carrying coupons in early gloom…
Announcements
- Hoff and Iron Horse are putting together a ruck off for those signed up for the October 19th Challenge. More details to come.
- PT Reflector belts have arrived! 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
(Insert Clever Workout Title Here)
21 men showed up in the gloom to do some work. The Q was returning to Hydra after a long hiatus due to injury, so it was a nice, relaxing workout. No big deal. Maybe a few burpees?
The Thang:
Warm up run around school
Side-Straddle Hops x 30
Imperial Walkers x 30
Mountain Climbers x 30
Plank o Rama – Right Hand/Leg High, Regular, Left Hand/Leg High, Regular
Flutters x 30 with 30 count hold at the end (10-counts via Bugeater, Hops, and YHC)
Group counts off by 3’s for some station work:
3 stations, 3 exercises at each station, 3 cycles through all 3 stations.
Station 1: The Track
Jump-Squats x 10
Burpees x 20
LBC’s x 30
Station 2: The Playset
Pull-Ups x 10
Burpees x 20
LBC’s x 30
Station 3: The Track
Jump Up’s x 10
Burpees x 20
LBC’s x 30
Circle up behind the school for…..thats right, you guessed it:
Burpees x 10
Mosey to Parking Lot for COT.
Moleskin:
Not a lot of chatter heard this morning. Nothing terribly exciting to report. If you have anything to add, please post in the comments section below.
Announcements:
There was some mention made of the date for the F3 Christmas Party (we’re having a Christmas Party?) being moved up or back a week. Stay tuned for an update shortly.
Anybody know anyone is Greensboro? Greyhound is looking to start up an F3 chapter there.
For those keeping track:
Total Burpee Count = 190 (Everyone should really do 10 more burpees today on their own to get to 200. Leaving the count so close is just not right. It’s not peer pressure….Just Do It.)
Laying the Foundation
YHC forgot the shovel flag this morning, but 23 pax (including 1 FNG) showed up anyway to enjoy the cool, crisp morning at Death Valley.
Little baby jog thru the parking lots to the far side of the school.
COP:
- SSH x 25
- Mountain Climbers x 25
- Imperial Walkers x 25
- Merkins x 25
- Arm circles x 25 each direction
- Turkish Getups x 10 R/L
Jog down to the baseball field for an animal theme:
- Bear crawl from edge of grass to the outfield fence
- Crab walk back to the infield
- Inch worm to the fence
- Dragon walk (or alligator walk) back to infield
Mosey back to the parking lot and partner up. Grab 1 cinder block for each group from YHC’s truck. AUDIBLE: Smaller group today, so lose the partner and everyone grab a cinder block.
Head to the football field for some running and blocking. Perform called exercise, then run 200 yards and perform same exercise again.
- Side-to-side merkins on the cinder block x 20, rinse and repeat
- Plank-o-rama
- Shoulder Presses x 20 with cinder block, rinse and repeat
- Plank-o-rama
- Bicep Curls x 20 with cinder block, rinse and repeat
- Plank-o-rama
- Tricep Extension x 20 with cinder block, rinse and repeat
- Plank-o-rama, including Makhtar N’Diaye
- 25 LBC’s with the cinder block, rinse and repeat (no run in between this one)
COT
Moleskin:
- Great work by all this morning. Thanks for going along with my surprise plan of using the cinder blocks.
- Apparently there was a nearly merlot spillage by a pax who shall remain nameless.
- I realized while typing this that we did not do a single burpee this morning. Everyone, down and knock out 10 burpees OYO.
- Welcome to our FNG Sussudia (Kevin S. is a Phil Collins look-a-like). Good work out there, hope to see you back out soon.
- Thanks for coming out to Death Valley. It’s always a pleasure to lead such a strong group.
Announcements:
- HDHH tonight – 6 pm at Vintner Wine Market and The Lodge.
- Palmetto 200 is coming in March 2014. This is a relay similar to the BRR. Here’s the link: http://f3nation.com/2013/10/01/50427/. See Slim Fast if you’re interested in forming an Area 51 team.
- Area 51 3rd F workouts Wednesday, Thursday and Friday. Check website, twitter and/or weekly email for details.
Preblast: Devil’s Turn Octoberfest
This week, the plan is for Yasso intervals. It turns out our brothers at SIB did this workout on Tuesday so see the Preblast from Bratwurst for some great tips on calculating your goal time. http://f3nation.com/2013/09/30/f3sib-preblast-yasso-your-next-marathon-time/
We will not have time for many intervals out at the track but we can at least get our feet wet for this type of speed work for potential future “track only” work.
Here’s the plan:
– Everyone launch together from Greenway parking lot (corner of Rea Rd. and Bevington Place) at 5:15 am.
– Run 2 miles out to S. Charlotte Middle School track
– At the track, 3-Options:
1) 4-mile folks: 15 min of boot camp
2) 6-mile folks wanting speed work (Yasso intervals)
- 800m (1-lap) at your Marathon pace in minutes instead of hours (see SIB link for how to calculate)
- Same amount of time on recovery jog – not walk
- Repeat until 5:45 am
3) 6-mile folks out for a cruise: 8 laps at desired pace
– Run 2 miles back to parking lot for COT arriving around 6:00 am (maybe a little later depending on how much we like the track work).
Westside Story at The Maul
Posted for Dirty Bird
10 Jets and 10 Sharks scampered around The Maul following Dirty Bird through a painful workout.
THE THANG
SSH X25, Imperial walker X25, Merkin X25, Squat X25, Merkin X15, Burpees X5
Mosey to Cantina
Partner 1 Dips, Jump Ups, decline merkins – Partner 2 Run to the Wendy’s sign (Flapjack between each)
Mosy towards Chick-Fil-A
4 Station Leg Workout (Lunge Walk, squats, Sister Mary Catherine, Calf Raises) x2
Mosey to grass for Jack Web (1 merkin 4 airpresses……8 merkins 32 air presses)
Mosey to side of Target for MOM (LBC x25, Dolly X25, Flutter X25, Rosalita X25, Heels to heaven to 6 inches (all in one motion) X25, Side crunch x10 both sides
Moderate run back to the theater
60yrd agility workout x2 (shuffle X2 , karaoke X2, 50% jog x2, 50% jog then backwards , 50% jog sprint back, sprint X2, sprint 100 yards sprint back then all out sprint to the cars
MOLESKIN
Dirty Bird took a turn at Qing the Maul today and had a really well thought out workout in store for the Pax. At one point we broke into 4 groups and went through various leg stations. Somebody(Market Timer, Runstopper, maybe Mighty) pointed out we looked like we were in Westside Story, as we lunge walked toward another group. The jokes went on from there and continued throughout.
I think The Maul heard Dirty Bird would be our leader today because the street sweeper was out in full force. Excellent work Dirty B and Pax.
Next week Birthday Boy Mighty Mite will take the Q. Don’t miss it.