22 loyal Kevlar pax showed backup despite the Deadwood debacle of last Friday for a Bulldog beatdown.
THE THANG
Jog to from lot back around fire lane enabling Tarzan to help join the group and even out numbers.
To soccer field:
SSH x 25
IW x 20
Merkins x 20
MCs x 25
Squats x 20
Eight count burpees (thanks Young Love)
Partner up and grab a large tire.
With partner roll tire around church.
One whistle blast: tire dips
Two whistle blasts: decline tire Merkins
Three whistle blasts: squat jumps
Take tire to bottom of hill.
Partner 1: spartan burpees at top
Partner 2: 10 Merkins and push tag partner
Repeat with dry docks
Push tire back to soccer fields
Jack Webbs with decline tire Merkins and LBCs
COT
MOLESKIN
Despite the lure of greener grass at Joust there was a solid group at Kevlar ready for a workout and a half.
The tires took a trip with the pax for the first time and it could have spelled disaster. No one went for the monster tires but the medium tires still left their marks on some Achilles as they ran away out of control. Hee Haw and his partner picked a tire that must have come from Liquorcicles Mini Cooper as miniature as it was.
Thanks to Young Love for bailing me out on the 8 count burpees as I kept losing two numbers on my count!
Solid work by all.
Bulldog
21 Men will sleep well tonight.
The Thang
Radar Q
Circle Up
Warm Up Done everyone grabs a bag and we run up the stairs to the road.
Mono e Mono sprints
Runstopper Q
Partner up
Tabatas- 3 sets of each
Mary
Moleskin
We started out fast today and really never slowed down. 30 minutes of sprints with sandbags followed by muscle failure inducing exercises equals long nap today.
I don’t know what it was today but the pax were dropping like flies. Runstopper had to pull up in the first 5 minutes to be followed by Spackler, Long Weekend and Baracus. T Claps to all of them for pulling through and getting back in the fight. Hope you all recover soon. Spackler sent a note saying ice and Vodka are helping him through the day
Props to the Ruckers Hoff and Liquor Cycle. Not an easy day for a pack.
Props to the guys who ran in from the Rock
Good times out there today during the races. It was fun to watch everyone go so hard. I usually have some funny stories for these back blasts but I got nothing. I am sure someone will comment on me helping Spackler stretch. Getting close at Day Zero has become a custom. Stop fighting it and just hold someone.
Announcements
Day Zero Challenge next week. PreBlast to follow
Spearhead- Long Ruck Walk after the Day Zero Challenge
MC planted the shovel flag after winning the battle with the fartsack, and 14 weekend warriors attacked The Rock on the last day of summer.
Thang:
Jog to lot near baseball field for COP.
SSHs x 25
IWs x 25
Merkins x 15
Mtn Climbers x 25
Squats x 25
LBCs x 25
Widearm Merkins x 15
Mosey to left field for some Tennis Ball Lottery
Sickle with the assist on drawing out the #’d tennis balls
Not sure of the order or how many of each exercise we did but it was something akin to the following:
Burpees x 21 (DK with the call on this one)
Flutters x 29 (Stone Cold w/cadence)
CDDs x 27
Arm presses in squat position x 33 (Mall Cop w/cadence)
Freddie Mercury’s x 54
J Lo’s x 13
Plankorama for 2.5 minutes
Makthar Ndjiaye’s x 13 (Slimfast w/cadence)
Diamond Merkins x 25
Mosey to rocks, and grab one
Frankenstein run (w/rock held straight out in front) to hill at entrance 4
Down the hill with overhead press w/rock
Lunge walk up hill with overhead press
1/2 the pax squats w/rock while other 1/2 runs down hill & bear crawls up; Flapjack
Jog back to baseball field w/rock held overhead
Indian run for 5 minutes through the parking lots
20 Dips + 10 Decline Merkins at the picnic tables; Rinse & repeat
Mosey down to the sand volleyball courts for some beach time on the last day of summer:
High Knees down & back
Lunge walk
Gorilla walk
Backwards run down & back
Partner up – Wheelbarrow down and back; flapjack w/partner 1/2 way
CCVs x 13R/13L
Mosey to pavilion
People’s Chair w/arms at side, overhead and straight out
25 Donkey Kicks
Jog back to starting lot
13 Burpees
COT
Moleskine:
Strong work by the pax this morning. Thanks for putting up with YHC with the audibled/ad lib workout; but it delivered a sufficient dosage of pain. I think the rock work will lead to the requisite aches in the arms and shoulders later today and tomorrow. YHC ignored the mumblechatter about getting in the sand, thus, leading to the CCVs, which are more painful in the sand than asphalt or grass #manyhappyreturns.
Great sendoff prayer by Ice Hole. Good to have you back among the pax brother.
Announcements:
New Friday workout at 0530 at Charlotte Christian – “Joust” – bootcamp style
MallCop still has unclaimed Area51 t-shirts
Late March 2014 – Palmetto 200 – flat/downhill relay race (similar format to BRR) – more info to come from F3 Columbia – check website for details.
Susan G Komen race/walk – Saturday, Oct. 5th – connect with DK for more details
3rd F workouts – W, Th and F (2) in Area51
The animals were out in force for an old-fashioned animalistic experience at Centurian on Friday. Twenty faithful followed the WD layout a Core beatdown including every animal inspired exercise in the book.
The Thang:
Jog over to the Little Avenue parking lot.
25 Side Straddle Hops
20 Merkins
60 LBC’s
15 Diamond Merkins
25 Dollies with protractor
15 Wide arm Merkins
Jog to main entrance to school.
Peoples chair
Balls-to-the-wall
10 Donkey kicks
Jog to picknick benches on Hwy 51.
20 step ups
10 dips
10 derkins
rinse and repeat
Jog to parking lot parallel to football field for some animal artistry.
Inch worm across parking lot
Crab walk across lot
Bear crawl across lot (I warned everyone to wear gloves)
Circle for more core work
35 Imperial walkers
10 straddle arm merkins (right)
25 Rosalitas followed by more protrator
10 straddle arm merkins (left)
25 Mountain Climbers
25 Peter Parkers
Missing a few, but that what you get when nothing is written down.
Moleskin:
I had a blast with my first Q at a ‘Boot Camp’ type workout. Obviously, not much running but solid core work to max. I will be sorely disappointed if the PAX don’t feel the burn in those AB’s over the weekend. Great to have one of my Mud Run team, Eminem make his first post to Centurion. Also great to see Haggus again. Hadn’t seen him since we nearly drowned while freezing our butts off at Core-Meltdown last December. Lastly, thanks to Escargot for graciously handing over his scheduled Q for me on short notice.
Brand new Shovel Flag was planted for the inauguration of Joust at Charlotte Christian School. 18 pax got out of the fartsack to see what this new site had to offer and well, YHC thinks it has much to offer including Grandmother mountain (legend in the making here).
Slow jog to upper grass area -great view of the football field
SSH x 25
IW x 25
Squat x 20
Merkins x 15
Mt climber x 20
Partner up (similar speed)
Pt 1 lap, Pt2 stairs flapjack x 4 (challenge: get faster each time around)
Jack Webb
Race partner: Bear crawl to 25, sprint to 50, bear crawl to 25, sprint to end zone
Grandmother Mountain:
Jacobs ladder- 7 merkins at top, 1 jump squat at bottom;
Race partner: Bear crawl to 25, sprint to 50, bear crawl to 25, sprint to end zone
MOM:
LBCs x 20
Flutter kick x 20
Fast Bicycle x 10, Slow bicycle x 5 rinse, repeat 4x
Dolly x 20
Circle Merkin
Moleskin:
Great launch fellas, thanks for coming out and supporting the new location. Special THANK YOU to the Charlotte Christian School administration for allowing us to use their facilities. Also thank you to Skywalker for all his involvement in getting it setup.
Great to have Crotch Rocket join us in the South Land as well as Spider.
Why Grandmother Mt you ask? TR, in all his wit, dubbed the name, perhaps coming off the BRR. YHC agreed as a tribute to the Grandfather Mt leg of the BRR. She has the incline of a mountain goat leg but not as long. She will suck the O2 right out of you and make your stems burn. Count on her as a regular for Joust.
Circle Merkins (Circle Merk): Tried something new here, pax seem to pick it up farily quick, could be a keeper.
Shortened Jack Webb to get everything on the weinke covered and yep, was called out. You know who you are….will store that for another day. #retaliation
Wolfpack lost to Clemson 26-14, there I said it.
Skywalker (resident Jedi) with the send off prayer, only he could work “fartsack” in a prayer like that. Hey, God understands!
Announements:
Charlotte Young Life Mud Run- Sept 28th at NCWWC, check it out at www.ylmudrun.com
F3Compass- Res4Men Chpt. 8 Teach your kids and generations to follow to Fear the Lord, Honor Authority, Discipline, and Responsibility.
8 SPEARHEAD faithful attacked the Log Relay Race like they were trying to qualify for the Olympics this morning around the track at Carmel Middle. Not sure if we were really moving all that fast, but when you’ve got a 40lb pack on and carrying a 40 lb log, running becomes complete insanity!
The Thang
Mosey to Fields- routine begins promptly at 05:29
SSH x 25
IW x 25
Man Makers in Cadence x 25
Log Relay Race
All competitors perform exercise for each round until passed the log when it is time to sprint to the next leg
T1 and T2 take off sprinting with Log on shoulder approx 100M each leg
When you reach next teammate, pass log off and start doing exercises. Other partner sprints 100M to next teammate – all the way around track
(2) teams of 4 PAX equally spread out around Track (T1 and T2 each had a PAX racing against each other for each Leg of the race)
(2) at each end zone and (2) at 50 yard line
Winning team assesses a penalty on losing team – to be performed afterwards
Round 1
Squats x 30-50
Team 2 Wins
Round 2
Burpee x 20-40
Team 1 Wins
Round 3
Merkins x 30-50
Team 1 Wins
Round 4
Mountain Climbers x 50-75
Team 2 Wins
Round 5
Flutter Kick with Ruck Press x 30-50
Team 1 Wins
Round 6
LBC with Rucks in Air x 30-50
TEAM 1 Killed Team 2 (4-2)
Circle up
Jack Webb to 11
12 Count Body Builder in Cadence x 10
Shimmy, Shim, Shim 15 yards
COT
Moleskin:
As always, the PAX killed it out there today. The 25 Man Makers were pretty tough as when we reached 10, complete silence took over and all you could hear was the gasping for air from our lungs and the wavering cadence of the Q. Needless-to-Say, if you are doing the 1001 challenge, good luck!
I wish I had a camera on me at the time so I could have taken a picture of Liquor-Sicle sprinting with that log, coming towards me yelling, “Team 2 isn’t going to lose this round!”..Like a man possessed…T-Claps for the extra effort he was running faster than most people without the 80lbs of additional weight
After a few rounds of the relay race, the exercises became incrementally harder, and it was nice to see beasts like BLC, BTB, Sweetness, Dora, Culkin, Iron Horse, Liquor-Sicle continue powering through with so much determination. SPEARHEAD is accomplishing a few great things, and one of those is mental strength. When most would cheat or give up, SPEARHEAD Pax kick it up another notch…”Our Amps go to 11”…
As always an honor to lead you through these routines!
Announcements
Check out www.SPEARHEADF3.com for more information and to join our Google Group mailing list
18 Strong men denied the fartsack to enter the gloom of Hydra for 45 minutes of 10 counts, but YHC had other plans, thanks to Dora’s crazy merkin challenge for September / and the Pax were going along for the ride
The Thang:
Baby Job around the track – 25 merkins (Repeat – x2)
Plank o Rama: : Regular, Right Leg/Hand High, Left Leg/Hand High, Regular
Mosey to field for COP:
Divide up into teams of three for The Gopher:
Team member 1: Track, behind playground – 10 burpee broadjumps, 15 divebomber merkins, 20 slow flutters (rinse and repeat until your teammate arrives)
Team member 2: Concession stand area – 10 jump or step ups, 15 decline merkins, 20 dips (rinse and repeat until your teammate arrives)
Team member 3: Start at the track with teammate #1, run to playground and do either 5 dead hang pull-ups or 10 supine pull-ups – then continue on to concession stand area to swap with team member 2.
(Rinse and repeat for 25 minutes)
Mosey back to field:
Jack Webbs 1 – 5 – another crowd pleaser
4 minutes of Mary:
COT
Moleskin –
Great work by all the PAX today, really pushing themselves. YHC loves these continuous movement workouts (as if you couldn’t already tell that); they really allow you to challenge yourself. Thanks for the opportunity to lead such a great and strong group of men – it is truly an honor and privilege. Also want to give a shout out to Egypt for making it out to Hydra as not only a Hydra FNG, but a Area 51 one as well. Everyone was bringing it today.
Not a lot of chatter to be heard this morning aside from someone asking if DK was even counting to 10 to which YHC responded, yes, but it’s in German. Only issue was, aside from DK, none of the Pax including YHC knew the German word for One. #notsurewearedone
Cobains to Cottonmouth for not letting him finish his 10 count – thought he just forgot to say 1.
SlimFast – Strong sendoff this AM. Thanks Brother.
Announcements –
Young Life mudrun at WWC next weekend: Go here for more information: http://ylmudrun.com/
Thunder Road Half and Full Marathon – November 16th – want a strong F3 showing. 49er is Q for training in Area 51.
A new running workout, #F3Nomad launches from the ABC store at Arboretum at 6:15 am, and 7:00 am Sunday mornings – It is for the LSR (Long Slow Run) needed to prep for the half and full marathon.
New 3rd F workout, The Stand meets at Panera at Hwy 51 and Carmel at 6:30 Fridays, right after Centurion. Working thru the book Fresh Wind, Fresh Fire.
Mudrun fast approaching – October 12th.
9 PAX decided to put in some miles this morning at Devil’s Turn. Like last week, the plan was for a 2 mile warm up / cool down to and from S. Charlotte Middle with 2 miles of speed training on the track. The result was both good 1st F and 2nd F while enjoying the cool (almost) fall air.
The Thang:
Run 2 miles out to S. Charlotte Middle School track
– 400m (1 lap) at applicable pace (individual PAX choose their own pace from Bratwurst’s calculator)
– 2 minute Recovery
– 800m (2 laps) at applicable pace
– 2 minute Recovery
– 1600m (4 laps) at applicable pace
– 2 minute Recovery
– 400m fellowship lap before heading back
– Alternate workouts (burpees) / distances were also observed on the track. This demonstrated some flexibility in this workout (to be exploited next week).
– Run 2 miles back to parking lot for COT.
Moleskin:
– All the PAX put in a great effort today. Everyone seemed ready to take a seat in the COT and was slow to get up for Ball of Man. Looked to me that the workout got the job done.
– The idea on the track was to not go all out, but to run at your prescribed training pace. Regardless, Haggis, So-PA, and Bratwurst tended to lead the pack although the rest of the PAX were not far behind.
– There was general consensus in the COT that this format was good for future Devil’s Turn workouts. The flexibility of the track work is a definite draw and the format keeps the PAX together for more of the 2nd F effect.
– While the PAX did great on the track work, YHC did a poor job of having the lap time for each runner. Expect this to be improved in coming weeks (I have some ideas).
-There was also some confusion on the meeting location. Here is the address that will be included in future Pre-blasts. The parking lot is across Bevington Place from Starbucks @ 6432 Rea Rd Charlotte, NC 28277
– Here is a rough format for next week. Sound off in the comments to agree, disagree, or propose anything else.
1) 5:15am 4-mile Option: Run 2 mi to school, 15 min of boot camp, Run 2 mi to COT
2) 5:15am 6-mile Option: Run 2 mi to school, 400m intervals, Run 2 mi to COT
3) Depending on interest – 5:00am 8-mile Option: Run 4 mi ending at school, 400m intervals, Run 2 mi to COT
If you see a pax in gigolo strut, full of swagger and swank, then you’ve either happened upon Runstopper in his tweed hipster hat, or one of the 10 men who can barely walk after a leggy workout in the pungent gloom.
On the Blue Line, Round 1:
Blue Line, Round 2
Blue Line, Round 3
Blue Line, Round 4
Blue Line, Round 5
Blue Line, Round 6
COT
MOLESKIN
ANNOUNCEMENTS
7 strong men and 5 logs (big one counts as two) this morning at Distance version of SPEARHEAD
The Thang:
Ruck up, grab logs, move out
STOP 1 (Mile 1): Carmel & Dovewood Dr –
-Overhead press x 15
-Squat x 30
-Overhead press x 15
(Mile 2): Hillingdon Rd & Lauren Glen Rd
STOP 3 (Mile 3.84): Carmel Middle School
-Overhead press x 15
-Squats x 30
-Overhead press x 15
Return logs to woods.
COT
Moleskin
Great show of strength this morning men. We welcomed a new FNG to SPEARHEAD, Crab Cakes – welcome brother! Nice transitions on the big log all morning. We may start a fire wood delivery service come winter – Iron Horse has the details.
Announcements
Check out www.SPEARHEADF3.com for more information and to join our Google Group mailing list