Cue the Sprinkler
Largest showing this morning at Welcome Party edition of SPEARHEAD (9 including Q)!
The Thang:
Rucks up and mosey to end of parking lot:
– Everyone in plank position:
– Push ups x 25
– Hold plank. The Hoff and Liquor Cycle choose 8 rock coupons while all others plank
Mosey to football field:
– Decline push ups on bench…coupons not on ground x 15
– Q learns to be more specific next time!
– Cue sprinklers
– Flutter kicks with coupons above head x 40
– Squat with coupons x 100
– Over head rock press x 40
– Bear crawl with rocks pushing them across field (mortar fire)
– Drop coupons, partner carry across field x 2
Search and rescue:
– Find coupon (ruck hidden) in silence
Mosey to CarmelPark:
– 4 rocks, two logs, and ruck coupons in good form:
– Sniper Drills
– Jack Webb x 11 (66 push ups and arm raises)
Trivia Questions:
– Bear crawls if wrong x 6 (Mix of state capitals and nature trivia)
Mosey Back to Carmel Middle:
– Schedule C casualty.
– Deposit rocks and logs
COT
Moleskin
For those continuing the push up challenge for September, today’s workout totaled 106 (including decline push ups on bench and Jack Webbs). Shout out to Liquor Cycle with the headlock of Clown Car, FNG to SPEARHEAD. Great showing after many participated in GORUCK Light on Saturday. Great job moving with coupons. I did not plan to have a casualty but Dora was doing too good of a job in his lead back to HQ!
Announcements
- 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 late next week (by 9/27/13). $11.50 to Culkin gets you a cool lime green elastic reflector belt!
Check out our Portal for more information and to join our Google Group mailing list
Clydesdales Run The Rock
A Mall Cop and Strange Brew led crew of 20 pitched up for the Rock, the PAX there for the first and subsequent second F, YHC was there with fond memories of a year ago posting for the first time. The following is an approximation of what transpired:
Jog from shovel flag to our launch pad for COP:
SSH x 30
10 Burpees OYO
Imperial Walkers x 20
Squats x 20
Merkins x 15
CDD x 20
Run out to far soccer pitch for exercise called, then various runs down soccer pitch to other goal:
10 Burpees / Sprint across
20 Merkins / Back Peddle
20 Squats / Lunge Walk
30 LBCs / Sprint
20 CDD / Bear Crawl
30 Merkins / Burpee Broad Jump
Turn it over early to Strange Brew to inflict much pain since this is his 1 year anniversary with F3!
Low Crawl Indian Run to other side of soccer fields (pax low crawl while rear man sprints to front to then assume low crawl)
Partner up, line up in two ranks, then move one over (2nd F mixed in)
Wheelbarrow half way, flapjack for other half Sled halfway back then flapjack (Q failure, more in moleskin)
Mosey to pavilion
Partner 1 – 20 dips, partner 2 – 15 merkins, plank when finished
Repeato x 3
Run to rock pile by the baseball diamond grab biggest rock you can (latent calls for size requirements directed to Mall Cop for some reason)
1 per team Mosey to outfield, get a little space
Partner squats x 10 (partner 1 on back, partner 2 leans on feet) flapjack
Partner sit ups x 20 with rock exchange
Partner merkins x 10 paddy cake style
Plank it up, repeat x 2
Put rock back nicely
Mary:
Dolly x 20 – hold ‘em
Flutter x 20
CCV x 10 flapjack
Mason twist x 10
Elbow plank x 30 sec
Heels to heaven x 15
Prairie Fire Mary (with original partner)
(to 10) x 2
1 burpee for every lb YHC has lost in the last year thanks to F3, so 35 burpees on your own (lucky for YHC and the PAX, I haven’t weighed myself so recently, might be higher)
Sprint to flag for COT
Moleskin:
An absolute honour to lead the pax today, started at the Rock 1 year ago with Mall Cop on Q, had a great chance to co Q with him today, a meaningful representation of what F3 has meant to me. I would like to personally thank all of the men that have inspired, pushed, held me accountable, etc. but I would run out of space in this write up as there are so many. My words to each of you beyond saying thank you, is to also encourage you and the other pax, mumblechatter, encourage, push, get to know, grow your circle of influence, etc. to new folks as well, that is one facet of F3 that is so powerful, when the first time you come out, you feel part of the group, no matter where you are on the fitness scale. There was a Q failure on the wheelbarrow where YHC failed the if you can’t do it don’t Q it rule and had to stop 10 yards short, just didn’t realize how far that field is all the way across. Great to have Corona (FNG D Martinez) out today, also a great mentor for me in the office, thanks for the support! Also great to have our other 2 FNG’s out,
Announcements:
Thunder Road: 49’er is region Q for the Thunder Road 1/2 and full marathon, there are instructions on the main F3 page on how to sign up and specifically get tagged for our region team (it also includes a discount in case that helps you do it properly). YHC has committed to doing a half, if I can do it, so can you, but you probably won’t.
Weaveless and Twerkless: A Story of Redemption
[Posted on behalf of Deadwood]
Thirty Anonymous Pax posted. You don’t need the affirmation and you won’t get it–because Deadwood doesn’t know how to record the names on his phone.
Thang:
Mosey to lower lot
- SSH x 25
- IW x 25
- Slow Squat x 25
- Merkin x 20 (19.5)
- Arm Circles (small/BIG)
Mosey to Playground
- 4 Pain Stations
- Dips x 30
- Derkins x 15
- Squat x 30
- Pull-ups x 15
- Repeat x 4
- Plank Work
Mosey to Parking Lot
- Start line Merkins x 5, run to first pole Squat x 10
- Back to start Merkin x 15, run to second pole Squat x 20,
- Back to start Merkin x 25, run to third pole Squat x 30,
- Back to start Merkin x 35
Continue with count but switch to LBC’s and Mountain Climbers until return from 3rd pole. LBCx40, MCx45, LBCx50, MCx55, LBCx60, MCx65 #gased #smoked
Plank Work
Mosey to Wall
- People’s Chair 90secs
- Burpees x 10
- Peoples Chair 90secs
- Burpees x 20
Mosey to Track
- Turn one, 5 Burpees – Run to turn two
- Turn two, 5 Merkins – Run to turn three
- Turn three, 10 LBC-Run to turn four
- Turn four, 10 MC- Repeat x 1
Mosey back to main parking lot
- Flutter x 20
- 6in- hold it, hold it, 45-hold it, 90, 6, 45,6,90,45,90 and so on
- Dolly x 15
- Roseletta [sic] x 15
RECOVER!!
Moleskin:
- After last week’s messy bear crawl bob and weave and the first ever Kevlar Twerk (thanks Tiger Rag), I was hoping that today would be more streamlined.
- Once the suicide work began there was very little chatter and that continued the rest of the work out. All and all, it went well and the guys worked super hard, even on that 20 burpee call out right after all the suicides…..
- I hereby pledge to remain fully clothed for Twitter selfies.
It’s All Fireman Ed’s Fault
18 strong pax got the weekend started off right with a downPAINment at Stonehenge on Saturday. It was a great start to the day and everyone worked their posterior’s off. Any pain felt or not felt…it’s all Fireman Ed’s fault.
The Thang
1.25 mile Little Baby Jog to the Premier Deck
20 merkins in sprinklers on the way
It’s all Fireman Ed’s fault
Gather pax at base of Premier Deck for Suicidal COP
Suicidal COP
COP exercise followed by run upa level, down a level and back up to base of next level
– SSH x 20
suicide up level 1, down level 1 and back up to base of level 2
– Imperial Walker x 20
suicide up level 2, down level 2 and back up to base of level 3
– Squats x 20
suicide up level 3, down level 3 and back up to base of level 4
– Merkins x 20
suicide up level 4, down level 4 and back up to base of level 5
– Squats x 20
suicide up level 5, down level 5 and up to top of deck
Plankorama
Partner up, size does not matter
P1 runs down two levels and back up to top of deck
P2 does LBCs until P1 finishes
Flapjack
Rinse and repeat with Squats instead of LBCs
Flapjack
Plankorama
Run down 2 levels
– People’s Chair x 2:00, hands over head for 1:30
Down two more levels
– People’s Chair x 2:00
Jog to soccer field for 6MOM
Mary
– LBC x 25
– 6 inches x 10 seconds
– Merkins x 12
– Dolly x 20
– 6 inshes x 10 seconds
– Merkins x 12
– Rosalita x 20
– 6 inches x 10 seconds
– Merkins x 12
– Greatet American Hero x 1 verse singing (Tclaps Hops)
– Merkins x 12
– LBC x 25
– 6 inches x 10 seconds
– Merkins x 12
1 mile Little Baby Jog back to launch point
Bonus Burpees x 10 before COT (Frehley’s Comet request but it’s Fireman Ed’s fault)
COT
Moleskin:
– Solid work by all. There was lots of running in this workout. I calculated total mileage of just under 4 miles.
– Respect. Welcome to FNG Grass Stain who at 22 years old worked a shift as a landscaper after the workout.
– RESPECT. Ice Cold representing old guys at 56 years old. Up near the front the whole time too. #Strong #wardaddy
– It’s all Fireman Ed’s fault.
Announcements:
– New 3rd F workout on Fridays at Carmel Panera.
– Young Life Mud Run on 9/28 at Whitewater Center.
– Check F3 site for announcements on Super Spartan and Fall Mud Run.
Silent Bob – Not So Silent After All……
32 Pax kicked the FS in the teeth and started the week the only way they know how: with a solid downpainment in front of the shovel flag at DMZ.
The Thang:
Mosey to the Church parking lot, down the hill, backwards run up the hill to COP
COP:
SSH x20
IW x20
Mosey to the breezeway for the modified Murph (kudos to Gangsta Mouse for the workout idea – it was a crowd-pleaser at Governator in June)
Partner up
Partner 1 runs a lap down the hill, around the church, and back up to the breezeway, while Partner 2 does dips x 10, merkins x20 and squats x30.
Flapjack and repeat 10x for a total of 100 dips, 200 merkins and 300 squats and ~2 miles of running
Mosey back to the parking lot for plank-o-rama (regular, right arm & leg high, regular, left arm & leg high, regular, six inches)
4 MoM:
Dolly x20
LBCs x20
Rosalita x20
Protractor
10 burpees oyo (crowd-pleaser)
Mosey back to the parking lot at the park for COT.
Close with Ball of Man and a strong closing prayer from Cuda.
Moleskin:
I appreciate the opportunity to lead such a fine group of men with a blend of Area 51 and Metro Pax. My original plan for this morning involved using the football field at Carmel Road Park. Once I realized how dark it was out there, I quickly called the audible to a variation of my favorite workout, the Murph. Credit goes to Gangsta Mouse for introducing this variation to the G spot pax in June. Hopefully you were all as smoked by the end as YHC was.
Announcements
3rd F workout on Wednesdays at the Starbucks located in the Trader Joe’s parking lot; 06:30-07:30. Busch & Skywalker on Q.
3rd F workout on Fridays at Panera Bread on Hwy 51/Carmel. Going through the book, Fresh Wind Fresh Fire. Purple Haze & Champagne on Q
New 1st F bootcamp workout, the Joust, has a hard launch of this Friday 9/20 at Charlotte Christian on Sardis Road
Mud run payments for transportation and refreshments were due at the end of August. Time to pay the piper if you haven’t already. It’s a long walk to Columbia
Mud run training options include Gauntlet on Fridays at 5:30 and Junction on Sundays at 6:15. Both are at Freedom Park
Lots of November CSAUP options, including Tough Mudder (11/2), Spartan Beast (11/9 – see the post on the site for F3 discounts and heat info) and Thunder Road ½ and full marathon (11/16)
F3 Wagon Wheel is your solution for long, slow distance runs to train for Thunder Road. Full training launches from the Captain Jack statue on Kings Dr and 4th at 6:00 on Sundays with half training launching 30 minutes later from the same spot. Don’t make Silent Bob run the half marathon training alone again #2ndFwaslackingyesterday
“I love the smell of [The Wiggler] in the morning!” **
Get out there tomorrow and Wiggle – fellowship pace – corner of Foxcroft and Rothwood Dr. 5:30 am…
** Lieutenant Colonel William “Bill” Kilgore, Apocalypse Now
Eau de Toilette
13 Outlanders gathered in the gloom for a countdown to pain hand delivered by Abacus.
Tha Thang
COP Warmup
-SSH x20
-Imperial Walkers x20
-Slow Squats x20
-Mountain Climbersx20
-LBCs x20
-Indian Run to field behind the MS
Ark Loader
-Bear Crawl down
-Sprint back
-5 burpees
-Kong Crawl down
-Sprint back
-5 burpees
-Crab crawl down
-Sprint back
-5 burpees
-Burpee Broad Jumps
Mosey to the ramps behind the school
-Walk the Plank Right up Railing 1
-Walk the Plank Left up Railing 2
-Lunge Walk final ramp 3
Indian Run MS to HS
Sevens
-Man Maker Push-ups 6,5,4,3,2,1,
-Supine Pull-ups/Inveted Rows 1,2,3,4,5,6
Pass off to Abacus
Mosey over to practice field for:
-Karaoke left across the field, karaoke right on way back
-Backpedal across field, sprint back
-High knees across field, butt kickers back
(Plank it up after each trip across & back)
Mosey over to the track for:
-Run 1 lap around track with stops in each “corner” for called exercise
–Corner 1 – Merkins x 10 IC
–Corner 2 – Squats x 10 IC
–Corner 3 – Wide-arm Merkins x 10 IC
–Corner 4 – Sister Mary Catherine’s x 10 OYO
Mosey over to soccer field & partner up (Size does not matter)
-Partner 1 sprint across field & back, Partner 2 does Merkins
-Flap jack
Rinse and repeat x 2 (w/ LBCs & Peter Parker’s)
Circle up for 6 MOM
-Dolly x 20 IC, Hold’em (crowd pleaser)
-Flutter x 20 IC, Hold’em
-Rosalita x 20 IC, Hold’em
-LBCs x 20 IC
Jog over to bottom of hill near launch point
-Everyone start on your belly, bear crawl up the hill & AYG to Old Glory for COT
Moleskin: The PAX got to experience Abacus’ special brand of pain this Saturday in the gloom and it was not something they’ll soon forget. A highlight of this morning’s beatdown was our exhibition tour through the stadium. The football stadium had the gates wide open this week for a group of volunteers who were picking up litter after Friday night’s big game. #F3Outlanders aren’t a shy bunch so we took full advantage of the open access. To our dismay the track had been recently resurfaced with some unknown substance with the malodorous quality of a papermill. After great debate about which PAX was at fault for the noxious odor we embraced the scent and hit the track for some running and painstations. We must have looked intimidating because a small cluster of civilians, who had been walking around the track, hightailed it around the other side and onto the bleachers as they saw our launch onto the raceway. We did manage to gain some fans as we moved, proven at our first painstation where we were met with cheers and encouragement by a group of onlookers. #F3PAXcelebrities Track work being complete the PAX moved back into the fields of the big green Gym for the remainder of Saturday a.m.’s fun. Great job by all.
Welcome to “Horsehead”, who’s name is derived from his Italian family ancestry (not) and to “The Conductor” Slicker’s 2.0 who has a love for model trains. #F3paintrain maybe?
No Smoke Boots, Just Heavy Metal
13 men rolled out of the fartsack and started the week with a strong downPAINment at the Foxhole. As promised, there was no running in this morning’s beatdown (only limited mosey’s for changing location). However, be careful what you wish for. When there is no running, there is more time for serious application of pain!
The Thang:
Mosey to adjacent parking lot for warm-up COP
– SSH x 30
– Forward lunges x 20
– Mtn Climbers x 20
– Backward lunges x 20
– Carolina Dry Docks x 20
– Side lunges x 20
– Merkin jacks x 20
Center of Field for real deal COP
Round 1:
– 20 Merkins
Round 2:
– 10 Merkins
– 20 2-hand swings
Round 3:
– 10 Merkins
– 20 2-hand swings
– 20 goblet squats
Round 4:
– 10 Merkins
– 20 2-hand swings
– 20 goblet squats
– 20 burpees
Round 5:
– 10 Merkins
– 20 2-hand swings
– 20 goblet squats
– 10 burpees
– 3 turkish get-ups each side
Total 80 merkins (including warmup), 80 2-hand swings, 60 goblet squats, 30 burpees, 6 turkish get ups
Bucket brigade:
– all KB in a pile
– everyone line up and first person picks up the first bell and passes it down
– each person does an upright row and then pass to next person (moans heard as Mighy Mites bowling ball made its way down the line)
– continue until all bells are at the other end of the line
– plank when complete
Audible called by special request of The Worm:
– PAX plank shoulder to shoulder
– pass all KB under the tunnel of love to the other end
– Rinse & repeat the other way (groans again when Mighty Mite’s KB came through)
6 Minutes of Mary
– LBC w/ KB above head x 30
– Dolly w/ KB press x 30
– Rosalita w/ no KB x 40
– Protractor called by QiC
– Cumberland County Viaduct x 20 per side (the PAX were so quiet at this point YHC lost count – there could have been 22 or 24 on one side, sorry if you are now lop sided)
– Mason Twist w/ KB x 20
– In honor of Big League Chew, 10 reps on your own of the Dolly-Flutter-KB Press (crowd pleaser)
Mosey up to the playground for AMRAP pull-ups for 4 minutes
Mosey to COT
Naked Moleskin:
– After Sunday’s training runs preparing for Thunder Road, YHC thought it would be a nice change of pace to do a “no running” version of Foxhole for those who don’t like running and those feeling a little burned out after long miles. It was a nice change of pace but YHC quickly learned that if you are not running, your other muscles get brutalized instead. But that’s why we are out here, right?
– After being an FNG at Stonehenge on Saturday, Grass Stain made his second post 2 days later at the Foxhole! I like the intensity! At 22, he has displaced Mighty Mite as the war baby in the PAX. Keep posting brother, we need you to keep Mighty Mite honest!
– There was only limited mumble chatter in the PAX today. It could have been the late night NFL game last night or Round 5 of the real deal COP, but things were quiet in the gloom this morning. The one exception was in COT when the PAX made a ruckus to show the Fitness Connection folks we can cheer too (and for much less than 50 bucks a month).
– Look out for Mighty Mite, Soft Pretzel, and Wingman taking commmand of the Foxhole in coming weeks. I see some serious pain in store for the Sons of Ballantyne.
Announcements:
– Young Life mud run
– F3 Nomad – on Sundays
– New Friday workout – Joust
– etc. etc. – see your weekly email for details
– over and out
The Rum Runner
Eleven Pax converged (over two heats) on the ABC parking lot for the hard launch of Area 51’s new Sunday morning run workout: F3/Nomad.
THANG
The route this week: The (LIttle Baby) Rum Runner: http://runmeter.com/456f4f844e93ed9f/Run-20130915-0615?r=e.
MOLESKIN
- Nomad is a work in progress, but here’s the concept: rotate Sunday morning runs around 4 different sites in the A51 AO. This week launched from the ABC at the Arboretum, hence the Rum Runner tag. Future sites are to be determined but a trail run at Beatty is out there, as is a run in Ballantyne. The idea is to have a different set start point each week–1st Sunday = X. 2nd Sunday =Y, etc. The Q for the workout will determine the course. Today’s Rum Runner course may not be the same as next time’s Rum Runner–or it might be. Depends on what the Q wants to do. (If there is one.)
- Until we get the rotations figured out, check the A51 webpage and twitter for preblast info for the meeting place.
- What’s the pace and mileage? It depends on you. It’s impossible to keep a diverse group together but it can be done. Yesterday the leaders doubled back on a couple of occasions to pick up the guys bringing up the rear. That may not always be the case, but it’s not unusual. Mileage yesterday was a little low, at 5.8 miles. We’ll probably shoot for closer to 7 most weeks. The Rum Runner course gives plenty of options to cut it shorter or stretch it longer depending on the individual’s needs. The Thunder Road guys might want an LSD. Others may be content with less.
- Heats. Most guys went off at 0615 yesterday. 49er and Bug went off at 0700 and Scissor Hands and Slim Fast doubled down with them. It remains to be seen if there will be a permanent 0700 heat, so be sure to check the pre-blast or twitter to make sure. Since 49er likes his beauty sleep, tweet or DM him about the 0700 time. I will be with the early birds.
- Regardless of which heat you choose, it’s probably a good idea to hide your keys OUT OF PLAIN SIGHT. Bug was the victim of teenage pranksters yesterday. Don’t let this be you.
Bug, Bath and Beyond
Putting the ‘S’ Back in LSD
In the days of the original Wagon Wheel singer, that S stood for “sergic,” as in “Lysergic acid.” Fortunately for us, it’s a much simpler, 4-letter word in F3 land: Slow. And we can do slow.
14 guys with 26.2 on their mind and 1 with 13.1 on his showed up at the Cap’n Jack statue very early (for a Sunday morning, anyway) for the first running of the Wagon Wheel.
The objective: run a long way (that’s L), pretty darn slowly, even if it’s hard to shut down your testosterone-fueled rabbit urges (that’s S), for some prescribed distance (that’s D). Egypt was told his job today was to “MANAGE THE FREAKIN PACE” (yes, in all caps), and Egypt doesn’t ignore things in all caps, so he managed the pace. The Slow mantra stems, in part, from OBT telling us it’s best to train with some long and slow runs, and OBT’s run like 3 (three) marathons, so Egypt listens to his advice.
He told the assembled baker’s dozen that the average pace would be north of 9 minutes, probably south of 9:30, and that he would not give chase to any rabbits that decided to break away. He kept his promise, thanks in large part to the steady partnering from Birthday Boy Uncle, Furyk, and (when he wasn’t sprinting ahead to catch up with the showoffs) Fishwrap, letting the breakaway pack do their thing. It’s a free country, and a Sunday morning, afterall.
Course was lovely (though those damn hills are still there), weather was ideal, pace was good. The breakaway pack reported finishing at 9-even, though they did inadvertently (or so they claim) cut the route short by about 1 city block at the end (it’s Brevard, not Caldwell, boys. Come on, the streets are even in ABC order uptown – even Uncle knows that). The instruction-followers finished their 13.08 miles in 2:01.:04, which is exactly a 9:15 pace. Exactly.
Pesci, Egypt considers himself redeemed from past transgressions now.
Word on the street is that Silent Bob posted for the half-marathon training run at 0630 (7.5 miles), only to find himself alone. Which brings to mind the ancient question: “If Silent Bob runs for an hour by himself and says something, does anyone hear it?”
Pleasure to lead you this morning, gents. Oh Dredd, next week it’s 14 miles, so you might want to get at least 1 in this week to prepare.