Nothing Fancy, Just Runs, Swings and Burpees
36 men met the challenge of a Skunkworks beatdown.
Warmup
– SSH x 23
– Burpees x 10
– Goblet Squats w/ KB x 15
– Burpees x 15
– Imperial Walkers x 21
Merkin Chasers
– Lunge walk w/ KB
– Partner up
– Partner 1 sprint, Partner 2 merkins x 10 and chase
– Lap around church to stairs
Hill Work w/ Partner
– Set #1: 60 two-handed KB swings combined, partner 1 sprint the hill, 10 merkins, 10 widearms, 10 diamonds
– Set #2: 80 upright rows combined, partner 1 sprint the hill, 10 stagger right, 10 stagger left, 10 merkins
Sprints, Swings and Burpees
– Sprint to bus and back, 10 two handed KB swings, 10 burpees
– Repeat to 15
– Repeat to 20 (crowd pleaser)
– Repeat to 15
– Repeat to 10
Mary
– Mosey back to flag for 3 minutes of Mary
– LBC x 25
– Dolly w/ KB x 15
– Flutter w/ KB x 13
Nothing fancy about today’s plan, just lots of running, burpees and KB swings. Strong work by all. Night Court may need to look for some more outlets for his aggression. He gave me a bit of a scare with his emphatic “I ain’t scared” after set #2 of the sprint/swing/burpee. He quieted down when he realized there would be set #3, #4 and #5.
Announcements:
– Please keep Passport and his wife in your prayers.
– Sign up for Young Life Mud Run, family event, this Saturday at White Water Center – www.ylmudrun.com
Here’s a link to today’s workout via my Garmin for those interested – http://connect.garmin.com/activity/380585889
PT + LOG PT + PT + TUNNEL OF LOVE = PAIN
Ten seriously insane individuals “logged in” (pun intended) for some extra credit this morning.
The Thang:
0445 Q arrives
Angler is team leader
Take 40lb Sandbag as coupon
Team forms up in one Column
Move to storage to Get logs
Take logs to football field
Drop logs
Form One Rank On Sideline
Team Sprint across and back
Team Sprint across and back again
{PT}
Forward leaning rest
Push ups x 25
Bear crawl across field
Forward leaning rest
Push ups x 25
Squat x 40
Bear crawl across field
Forward leaning rest
Push ups x 25
Low crawl across field
Forward leaning rest
Push up x 25
Buddy bear crawl across field
Rucks Overhead
Squat x 45
Overhead press x 30
Rucks On Back
Bear crawl across field
{LOG PT}
Pick up logs/sandbag – Each man had hands on a coupon
Overhead log press x 25
(Log Shoulder Position)
Squats x 40
Overhead log press x 20
(Log chest position)
Squat x 40
Take one lap around track with all coupons (eight people carrying at all times)
Return to starting point. Drop coupons.
{Total number of reps required = 450.
Team calls the exercise.
Max reps of 75 each exercise.}
Squat x 75
Flutter Kick x 75
Ruck Press x 75
Upright rows x 75
Stationary Lunges x 40
Walking lunges x 35
Ruck curls x 40
Military press x 20
Crunch x 15
Tunnel Of Love Across Field
Sniper drills back across
Push up x 25
Bear crawl across field
Sprint back
Pick up coupons
Take logs back to storage
Move out to parking area.
COT 0615
Moleskin:
- Wow, you guys absolutely killed it today. This workout was seriously hard, and you couldn’t have done a better job getting through it. I was proud to lead you guys, and I hope you got what you came for this morning.
- I couldn’t have been prouder than I was when I gave Angler his SPEARHEAD patch today. That man is a beast, and I hope I can still get out and do this kind of work when I am 70 #doubtful.
- Iron Horse got his SPEARHEAD patch today as well. One of the originals to the SPEARHEAD extra credit workouts – his first three posts didn’t count towards his patch (challenge started after one week). This man is a SPEARHEAD loyalist, and I am proud to see him earn the patch.
- Big League Chew was getting some evil looks when the PAX found out that “Daisy” the log was his creation. The front and back anchor pieces are huge, BLC. That’s a tough carry! The only person that looked big enough to carry those anchor pieces was Crab Cakes – that man is a giant!
- Still eligible to complete the patch challenge – Schedule C, Liquor Cycle, Big League Chew, and Sweetness. Finish strong, men! I’ll see you on Saturday.
Announcements
- SPEARHEAD Mini-Ruck 1st & 2nd F workout this Saturday – 9/28. Registration deadline is TODAY. Please register so we can plan coupons. Register here
- The SPEARHEAD Patch Challenge continues until 9/27. Patch Challenge Standings
- SPEARHEAD T-Shirts are available at the F3 Gear Site
- PT Reflector belts for those that signed up should be available by the end of this week. Stay tuned for updates.
Check out www.SPEARHEADF3.com for more information and to join our Google Group mailing list
“Ma–the [Wiggler]!” **
Get out there tomorrow and Wiggle – fellowship pace – corner of Foxcroft and Rothwood Dr. 5:30 am…
** Chazz Reinhold: The Wedding Crashers
No Free Rides on Frehley’s Comet
15 pax came out to Stonehenge on Saturday for an early orning downPAINment.
COP
– SSH x 25
– Merkins x 15
– Squats w/calf raise x 20
– Mtn Climber x 20
Little baby jog to Ledge Lake
At first knee wall:
– Dips x 20
– Derkins x 15
Mosey to second knee wall:
– Jump ups x 15
– Dips x 15
– Squats x 15
Little baby jog to exercise trail
– Pull-ups x 10 – 3 sets (pull ups, chin ups, reverse grips)
– Merkins x 10 – 3 sets (diamonds, wide arm, regular)
Mosey to hill
– Set of 7’s – Squats and Burpees
Indian Run to parking lot
– Group 1: LBCs
– Group 2: Suicides
Flapjack
Mosey to Field of Bulls
Mary
– Dolly x 20
– Merkins x 10
– Flutter x 20
– Merkins x 10
– Mason Twist x 20
– Merkins x 10
– Dying Cock Roach x 20
– Merkins x 10
– Heels to Heaven x 20
– Merkins x 10
– Protractor
– Merkins x 10
Jog back to Ledge Lake
Group 1: Lap around lake
Group 2: Derkins x10, Dips x 10, Squats x 10
Flapjack
Jack Webbs x 40 (sholder press only)
Mosey back to launch point
COT
Moleskin:
– Very solid lead by Frehley’s Comet and all the pax no doubt had jelly arms afterwards.
– Great effort by all the pax.
Pants off, Dance Off
11 men ventured ignored the warmth of the Monday morning fartsack to get some kettlebell work in.
The Thang:
Quick mosey to other parking lot for a quick COP
SSH X 25
IW X 25
Mountain Climbers X25
38(in honor of the Panthers big win yesterday) merkins OYO
Mosey down to the soccer field and assemble into the Ring Of Fire for the FILTHY FIFTY
Two armed swings X 50
One armed Kettle bell rows X 50
Kettle bell squats X 50
One handed KB Swings X 50
Upright KB Row X 50
Figure 8 X 50
One Handed KB Situps X50
KB Halos X 50
Turkish Getups X 10
Partner up
Partner 1:
KB Lunge walk 50 yards
Sprint 50 yards
10 burpees
Spring 50 yards back
KB Press walk 50 yards
Partner 2 does assorted Mary exercises until Partner 1 returns(Dolly, LBC, Rosalita, Flutter etc..)
Flapjack
Mosey back to parking lot for COT
Moleskin
Before we got started this morning, Bratwurst asked YHC if I was missing something(kettlebell was out of view). YHC responded that it had been a long wedding weekend and was fearful that my pants were missing. Not surprisingly, missing pants became a running joke for the rest of the morning.
YHC learned the Filthy Fifty during Crossfit and thought it would be a good first time KB workout Q. The 50 upright rows were a self smoker.
Market Timer orchestrated a Q-tiny(mutiny of the Q) during the lunge walk back to the starting point. He took a stand against oppression and tyranny by raising his fists in the air(with kettlebells in each had). A fist in the air in the land of hypocrisy. #rageagainstthemachine
Announcements
Lots of new 3rd F workouts starting lately. Check the schedule or the weekly email to find the one best for you.
There are two 2nd F events on the calendar over the next few months. Panthers gamewatch on Nov 10th. Holiday Dinner on December 14th. Stay tuned for more details in the future.
Wing Spaceman brings his brand of pain to The Maul on Wednesday. It will be a beatdown.
Preferred Parking
27 men started the week the right way.
The Thang
Squat X 30
IW X 30
SSH X 40
Merkins X 30
Partner Up: Partner A = parking lot sprint [route in the shape of a P, moving counter clockwise around the parking lots by the soccer fields]; Parter B = squats. Rinse and Repeat.
Three stations at playground: 10 pull ups; 20 dips, 30 squats. Rinse and repeat.
People’s Chair followed by 10 decline merkins; People’s Chair followed by 20 decline merkins; People’s Chair followed by 30 decline merkins.
20 yard lunge walk; 10 Carolina Dry Docks. 20 yard lunge walk; 15 Carolina Dry Docks.
Parking lot relay race with 7 man teams. Heat 1 = Team A vs. Team B and Team C vs. Team D. Winning teams advanced to finals.
Close with various core exercises.
Moleskin
-So, Floor Slapper rolled in a few minutes late today. Instead of parking in our normal lot and walking/running 100 yards to join the group [workout already in progress], Floor Slapper enacted his Duke University preferred parking status and brought his car to a halt right next the the PAX. We considered incoporating “car lifting” into the workout but decided against it.
-Good to see Lex Luthor this morning and some other faces I hadn’t seen in a while.
-I know Dora is tired of references to his beard in the backblasts, but as long as he keeps the beard I’ve decided I have to mention it. Today I chose to compliment Dora by telling him that his beard is much more symmetrical than the gnarly beard that Zip-A-Dee was sporting last year.
-Great relay race this morning, though Lobster Roll had to dodge a moving vehicle during his run.
Jericho Run
30 PAX stormed the CAC campus to do a Jericho run around the campus storming the center courtyard.
The THANG:
Warmup
- SSHx25
- Emperial Walkersx20
- Merkinsx20
- Squats
Mosey across the fields, hop the fence and charge the ChurchAtCharlotte Campus
CAC Lap of Four Corners (.25mi)
- 10xJumpLunges
- 10xStepUps
- 10xBroadJumps
- 10xBoxJumps
REPEAT
Warmup Over
BurpeeBuildUp Lap
- 10xMerkins
- 10xRockHoppers
- 10xSquatJumps
- 10xBurpees
People’s Chair
REPEAT
Mosey to CAC Courtyard
- 20xDips
- 15xCarolina Dry Docks
- 10xPartner Resistence Lat/Frontal Raises
- 15xDips
- 8xCarolina Dry Docks
- 10xPartner Resistence Lat/Frontal Raises
BurpeeBuildUp Lap
Mary
- 35xRussian Twist
- 20xLBCs
- 15xDolly
- Diez y Seite x Roselitta
- 10xKneeUps
MoleSkin
- Being only my 4th DMZ workout, I am starting to find a new brotherhood of PAX closer to my home (yes, I techinically am South of the Border). Wondered as the PAX were counting strong if there was a silence ordinance on the Carmel Fields.
- Headlamps advised for future DMZ workouts on the fields…had tried to sneak attack the CAC campus but missed the trail so we improvised a gate hop out to the paved pathway.
- Partner resistance got a some mumble chatter as 30 sweaty men lockedshields a little closer than comfortable. Thankfully, pulled the plug on the bent-over-rows.
- Seis anos de Espanol en la escuela, yo uso para “counting” los Roselittas. Mucha gracias para la idea de Swiper.
- Having suffeciently smoked myself doing a practice run on Saturday, this was a strong posting by all.
- I can barely keep up with my own kids names so I gotta pass the Book to get all yall’s PAX name…seriously though some of yall’s chickenscratch is tough to read, so fix the spelling guesses in the comments.
Hair of the Dog
8 men gathered in the shadows of the parking lot lights of the Arbo ABC store at 0615 on Sunday morning to shake off the effects of Saturday morning workouts (or the lingering soreness of Tiger Rag’s #F3RebelYell leg annihilation) and go for a little #RumRunner stroll through Carrington and Raintree.
The Thang
- L out of the Arbo onto 51
- L onto Cary Ridge Dr into Carrington
- L onto Coburn Ct
- R onto Rosecliff Ct
- L onto Strawberry Ln
- R onto Woodfox Dr
- L onto Rounding Run Rd
- R onto Raintree Ln
- L onto Providence Rd
- L onto Windbluff Dr
- R onto Raintree Ln
- R onto 51
- R into the Arbo
Moleskin
- Our route started out innocent enough with some flat road on 51, where we shared some sidewalk with the #RunForYourLifers.
- But then came the hills…Coburn Ct, Rosecliff Ct, Rounding Run Rd, Raintree Ln, Providence Rd from High Ridge and #F3FastTwitch’s favorite hill, Windbluff.
- As we hit Windbluff as the sun was coming up, SoulGlow was excited to see what it looked like in the light of day…the excitement faded fast.
- Uncle Leo summed it up so succinctly…”Hills suck. That is all.”
- All the Pax ended up grabbing 7.2 miles at about an 8.40 pace…solid work by all the men. Some of the men grabbed some extra credit miles: Slim Fast doubled back to grab some extra hill work, Brew missed one of our turns but linked up with Scissor Hands to run past where we stopped…then came back having knocked out 7.4 miles. Scissor Hands, training for the Full Thunder Road, just kept running after that…rumor has it he was headed for 6 more miles or so.
- Come out and join the Sunday morning run known as #F3Nomad. The route will change and maybe even the launching point. It was great out there this morning.
The crime bosses say and we do
The shovel flag was planted and a pax of 15 including 3 2.0 gathered around to hear what YHC and dirty bird had to say. YHC took the first lead.
Jog to the track for various exercises, karaoke, high knees and a couple others. Then circle up.
Not warmed enough, 10 Burpees oyo.
SSH x25 in cadence
25 Merkins OYO
IW x25 OYO
Enough warm up, jog to the woods to the benches.
10 derkins, run out of woods, 10 Burpees, run to NC park, 10 forgers, back into woods 10 derkins. Plank until all done.
Repeat with 10 derkins, 50 LBC, 10 spartan Burpees, 10 derkins. Plank with R & L hand high until pax done.
Decided not to kill anyone off but did decide had enough of the woods.
15 jump ups, 15 dips at the stumps, LBC until all done, reverse 15 dips, 15 jump up, LBC until all done and then some until YHC says enough.
Run to the school, grab some wall.
People’s chair 90 sec.
BTTW with couple 10 counts
People’s chair 90’sec including arm presses x25 in cadence
Circle up LBC 2 min
Crime boss dirty bird takes the helm.
Trail run to plank
Mozy to grass
Jack web 1 squat 4 knees to chest 2 squat 8 knees to chest….to 6
Jack web 1 merkin 4 air press…to 7
Mozy to parking lot
100 yard agility (jog full length, shuffle half way then gave the other way, karaoke half way then face the other way, jog half, backwards for the rest, jog half, sprint the rest, sprint full length, suicide half then full, suicide 1/3 2/3, then full)
Mozy
MOM (dolly x25, flutter x25, rosalita x25, side crunch x10 each side, heels to heaven to 6 inches x25) hold at end of each
Mozy
Partner run (50 total rowing merkins while partner runs, flapjack)
Get in two groups for competitive sprint
A lot going on at Area 51. Bunch of kids at the school for Tae Kwon Do. Thought about who would win the war, but after seeing a bunch of kids with sticks and maybe some throwing stars better heads prevailed. Great work by the pax today. Thanks for allowing YHC and Dirty bird to lead and for all listening to their crime boss.
What…we’re running?
8 strong, and soon to be confused, PAX leapt from the #fartsack and took on Ascent, confident in the knowledge that there’d be no sprinting and minimal burpees, per the pre-blast.
The Thang
YHC, self-described hater of all things running (don’t be a hater, kids), surprised the PAX with a warm-up mosey around the outer edge of all the Olde Providence fields – about a 1/2 mile in my estimation. Mumblechatter included several, “wait…I thought you hated running?!” comments.
COP, back on the main field, in cadence:
- 15 Merkins
- 15 Imperial Walkers
- 15 Side Straddle Hops (weinked to be squats, but forgot to look)
- 15 Mountain Climbers
Sufficiently warm and out of breath from the jog and COP,
mosey to the Playground for Circuit 1:
- 10 pullups (or supine)
- 15 tuck jumps
- 20 toe touches
- rinse and repeat for 3x total
Mosey back to the field, line up along end line. Run/jog length of marked field (60 yards) and back, performing called exercise at far end, planking on your return. Called exercises of:
- 10 squat jumps
- 10 Carolina dry docks (audible from 20)
- 10 side lunge hops
- 20 old-school situps, without partner hold
- 10 merkins
Jog again around all fields. Along the way, YHC overheard mumblechatter about needing to work on their abs. Always willing to please, YHC decided to audible for some Mary 1/2 way through the lap, but not before an audible to jog through the nature trails (more on this in the moleskin).
Plank-o-rama on the far football field:
- Elbows :45 sec hold
- Left side :45
- Right side :45
- Regular 1:00
- Cumberland County Viaduct – Left 10, in cadence
- Cumberland County Viaduct – Right 10
Mosey to Concession Stand for Circuit 2:
- 10 Box Jumps (or 20 step ups (10 ea leg))
- 15 Decline Merkins
- 20 Mountain Climbers
- Rinse and repeat for 3x total
Mosey back to front field for Mary (in cadence):
- 12 Mason/Russion Twist
- 12 Flutter
- 12 Freddie Mercury
- 12 Dolly
- 7×2 Maktar Jai (up to 7 each direction)
- 25 LBC’s on your own
With 15 seconds remaining, requested and delivered: 5 burpees on your own
Moleskin:
YHC had pre-blasted that there’d be no sprinting and minimal burpees…mission accomplished. There were planned burpees at the ends of the field run exercises, 5 each, but YHC audibled to eliminate them based on his own heavy breathing and that of others. Going through the run exercises, this proved to be a good call! So, burpees were limited the 5 requested ones at the end – thanks, Strange Brew!
During the run on the nature trail, we nearly lost a few pax. YHC had only run the nature trail by headlamp at Hydra and saw only one main trail. In the light of day, multiple trail branches could seen, and this caused some confusion for YHC as well as the pax. After a few shouts and whistles for echo location, all pax made it out safely! Whew!
Strong work by all! Especially noted were Glitch, after only 3 weeks with F3, and FNG Squid. Great work guys!
Also noted was the racing between Strange Brew and Low Tide during the field run exercises. Way to push each other guys!
The concession stand circuit was noted as being especially brutal. Not exactly sure why, other than it was towards the end of a full workout already. YHC felt a little light headed a couple times, and others were really having to push as well.
All in all, the pax pushed themselves, modifying as needed, and continue to get stronger, which is why we’re here. It’s moderate, but it’s not easy. That would do us no good.
Thanks for COT closing by Strange Brew.
Announcements:
Thunder Road – 49’er is Area 51 Q. Go onto F3 website to signup and for discount.
F3/Nomad – Sunday run training at 0615
Young Life Mud Run – next week, 9/28. HT and LT running in the 4 mile option
F3 Israel – Pax The Lizard will be visiting Israel in 2 weeks and hopes to lead a workout while there. Will post update on website.
Keep Passport’s wife in our prayers as she recovers.