Warning…The Cold Attracts Cheeseheads
9 Men layered up to battle the cold at SPEARHEAD. As we were getting our Rucks ready, the wind from the north blew in our very own Cheesehead…”You know a Cheesehead would come out in this weather, this is Great”..Iron Horse (or something like that)
The Thang:
Indian Run around the track with (2) 40lb coupons x 2 laps ½ Mile
Partner Up: P1 and P2 perform ALL rounds…meaning each do 10, then each do 9, 8, 7 reps…and so on until down to 1
Wide Merkin /Wide Squat Pyramid
P1 Wide Merkins x 10 / P2 Wide Squats x 10
Flapjack for P2
P1 Wide Merkins x 9 / P2 Wide Squats x 9
Flapjack for P2
P1 Wide Merkins x 8 / P2 Wide Squats x 8
Flapjack for P2
P1 Wide Merkins x 7 / P2 Wide Squats x 7
Flapjack for P2
P1 Wide Merkins x 6 / Wide Squats x 6
Flapjack for P2
P1 Wide Merkins x 5 / Wide Squats x 5
Flapjack for P2
P1 Wide Merkins x 4 / Wide Squats x 4
Flapjack for P2
P1 Wide Merkins x 3 / Wide Squats x 3
Flapjack for P2
P1 Wide Merkins x 2 / Wide Squats x 2
Flapjack for P2
P1 Wide Merkins x 1 / Wide Squats x 1
Flapjack for P2
Indian Run around the track with (2) 40lb coupons x 1 Lap 1/4 Mile
Diamond Merkin /Diamond Squat Pyramid
P1 Diamond Merkins x 10 / P2 Close Squats x 10
Flapjack for P2
P1 Diamond Merkins x 9 / P2 Diamond Squats x 9
Flapjack for P2
P1 Diamond Merkins x 8 / P2 Diamond Squats x 8
Flapjack for P2
P1 Wide Merkins x 7 / P2 Wide Squats x 7
Flapjack for P2
P1 Diamond Merkins x 6 / Diamond Squats x 6
Flapjack for P2
P1 Diamond Merkins x 5 / Diamond Squats x 5
Flapjack for P2
P1 Diamond Merkins x 4 / Diamond Squats x 4
Flapjack for P2
P1 Diamond Merkins x 3 / Diamond Squats x 3
Flapjack for P2
P1 Diamond Merkins x 2 / Diamond Squats x 2
Flapjack for P2
P1 Diamond Merkins x 1 / Diamond Squats x 1
Flapjack for P2
Indian Run around the track with (2) 40lb coupons x 1 Lap 1/4 Mile
8 Count Body Builders /Ruck Press or Ruck Curl
P1 BB x 10 / P2 Ruck Press non-stop or bicep curl non-stop
Flapjack for P2
P1 BB x 9 / P2 Ruck Press non-stop or bicep curl non-stop
Flapjack for P2
P1 BB x 8 / P2 Ruck Press non-stop or bicep curl non-stop
Flapjack for P2
P1 BB x 7 / P2 Ruck Press non-stop or bicep curl non-stop
Flapjack for P2
P1 BB x 6 / P2Ruck Press non-stop or bicep curl non-stop
Flapjack for P2
P1 BB x 5 / P2 Ruck Press non-stop or bicep curl non-stop
Flapjack for P2
P1 BB x 4 / P2 Ruck Press non-stop or bicep curl non-stop
Flapjack for P2
P1 BB x 3 / P2 Ruck Press non-stop or bicep curl non-stop
Flapjack for P2
P1 BB x 2 / P2 Ruck Press non-stop or bicep curl non-stop
Flapjack for P2
P1 BB x 1 / P2 Ruck Press non-stop or bicep curl non-stop
Flapjack for P2
Indian Run around the track with (2) 40lb coupons x 1 Lap 1/4 Mile
Farmer Carry Catch Me If You Can
Round 1: P1 Farmer Carry 2 Rucks; P2 LBC x 25 and Flutter x 25 ¼ Mile – rinse and repeat
Round 2: P1 Farmer Carry 2 Rucks; P2 Squat Thrusters x 5 ¼ Mile – rinse and repeat
COT
Molesin:
This was a brutal day for the Pax. YHC tried to come up with something that would keep us moving the whole time and strangely enough, as we were entering into the second half of the training, guys were talking about actually shedding a few layers of clothing. STRONG work out there as we were generating a lot of heat. So much in fact that when Checkpoint took off his jacket, the sweat he produced turned into ICE on this sweater underneath. I’ve never seen sweat freeze like that, but Checkpoint informed us that when he climbed Mt. Killamajaro (yes, this guy talked about this today….lol) it was -32% and guys were constantly motivating each ohter to keep moving faster and faster. If they slowed down being tied to each other they ran the risk of not making it to the top or causing serious injury.
Similar teamwork was on display today. Guys were motivating their brothers to keep pushing and since most of the routine was team based we were all accountable to each other…however I do have to say, Thank Goodness no one was watching our teamwork during the first lap of the Indian Run. It looked more like ameoba out there than a straight line!
T-Claps to Rev. Flo Rida for adding the vocals when the music froze out there!! Not sure what we would have done without your lovely harmony
Wish I could type more but my hands are still defrosting. Outstanding effort out there and SPEARHEAD guys proved that weather like this actually attracts us and doesn’t send us to the fartsack.
As always, it was an honor a lead such strong men today.
Respectfully,
The Hoff
FrostTwitch
Six Brave Men faced the Polar Vortex Head On with determination, fearlessness and multiple layers. Here’s what we did in the 8 degree temps.
The Thang:
In the Parking Lot for double time COP – exercises in quick count cadence
SSH x 40
Mtn Climbers x 25
Pax were given their instructions following the brief COP – First the destination was presented _ McAlpine Elementary (home of #dayzero) 2.25 miles from FastTwitch Post. There would be 4 checkpoints along the way where each Pax would return to the Last Man and continue on to the next checkpoint. Front Runners got in extra mileage while keeping all Pax within shouting distance. The Four Stops were as follows:
- Davie Park Entrance
- Rea Road
- Elm Lane
- Carswell Lane (Entrance to McAlpine Ele)
Once we reached our destination – Upper Body Beatdown would commence with 3 circuits of 3 exercises at 30 Reps each. 30 Decline Merkins, 30 Triceps Dips, 30 Incline Merkins. Sprinkling of Mary (25 LBC and 25 Flutters) between Sets to allow the muscles brief recovery.
Return home with same Four Stops to bring the Pax together while still allowing everyone to go at their own pace.
COT/Namarama
Moleskin:
Let me start by saying that mornings like today are why F3 works so well for so many people. Despite wind chills below zero – men around our area are compelled to wake up before 5am and post along other likeminded men looking to improve themselves and those around them. The accountability within F3 is special and all three F’s were evident this morning. The Fitness end was pretty obvious – Men weighed down by layers and less oxygen than usual were pushing it this morning. The Fellowship was clear with a great deal of positive reinforcement along the way. The Faith was brought to light with an eloquent and powerful send off from Purple Haze, thanks brother.
As far as the workout itself this morning – it was hard. The Pax made quick work of the mileage to and from McAlpine Elementary along the Hwy 51 Corridor. It became very apparent that the chest and triceps were O2 Deprived during the circuits with muscle failure coming faster than usual. The incline merkins which were supposed to be more active recovery than the prior two exercises, proved to be excruciating. Lots of grunting on the last 10 reps during each round. Favorite moment was when Rock Thrill announced an impromptu 10 count after the second set – which was very well received. Frasier and Turkey Leg pushed the pace on the return flight with the rest of the pax working hard to keep up. Soul Glow was bringing it on the backstretch as well with Haze and Rock Thrill both digging deep this morning. We all ended up in the Parking Lot together after a job well done. Following the COT – Turkey Leg had a very impressive SweatSicle hanging off the side of his hat – #polarsweat. A pleasure and an honor to lead the men of FastTwitch.
Announcements: Lone Survivor Movie Friday Night and Murph Workouts Saturday (see weekly email for details).
Frozen Skunk
15 (may have been 16) ignored the warning from the weatherman (and the wife) and fought frostbite at Skunkworks with a windchill below zero.
Warm-Up
– SSH
– IW
– Low slow goblet squats
– Vikings
Bus Runs
– Run to parking lot
– 10 upright rows, sprint to bus and back
– 15 goblet squats w/ press, 10 upright rows, sprint to bus and back
– 20 two-handed swings, 15 goblet squats w/ press, 10 upright rows, run loop around church
– 15 goblet squats w/ press, 10 upright rows, sprint to bus and back
– 10 upright rows, sprint to bus and back
– Plankarama including 6″; commentary from the crowd about cold weather shrivel down to 6″, althought it was pointed out that it was 6″ collectively
Stations
– Lunge walk down the hill
– Split into 3 groups
– 1-armed rows, tricep press on bench, 20 burpees, switch when group hits 20 burpees
– 1-armed rows, chest press on bench, 15 burpees
– 1-armed rows, good mornings, 10 burpees
Mary
– Indian run back to flag pole
– Mason twists w/ KB
– Flutter w/ KB press
– LBC
I think there were 15 out there but if I missed you, sound off below, my apologies. Good group out there this am despite the sub-zero wind chill. I had a more elaborate warm-up planned but my fingers were going numb, so we got straight into the running. There was never any doubt that TR would uphold his no sleeves pledge. He said it takes 40 minutes before frostbite sets in (don’t we go for 45 minutes?). At the other end of the spectrum, Bananas wore his ski coat and Brown had on his fur hat. Happy 42nd birthday to Swiss Miss! Extra credit trick from Bananas – you can heat up your car key with a lighter to open a frozen door lock…it’s cold!
Announcements: Lone Survivor this weekend (read the book first), look for announcement on volunteer opportunities with Church on the Street. Thanks to Busch for the send out and prayers for those without the comforts of a warm house.
What’s the point of doing it right?
7 men worked up a sweat at Bagpipe.
The Thang:
Run to parking lot for warm up:
25 Side Straddle Hops, 25 Mountain Climbers, 25 Merkins, 25 Imperial Walkers
Run to shore of Loch Ness. Sets of exercises then laps with focus on form. Sets were broken into smaller numbers so that form was not sacrificed.
25 burpees. Lap around lake.
50 merkins, 50 squats. Lap around lake.
25 dips, 50 little baby crunch. Lap around lake.
25 durkins, 50 mason twist. Lap around lake.
Run to parking lot. Form lecture over. Speed burnup with Merkin/Mary 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, 25 bicycles. 4 merkins, 25 mason twist, 2 merkins, 1 minute ab stretch on elbows.
Mosey back to parking lot for COT.
Moleskin:
Didn’t take long to warm up today – great work by all pax.
Frehley’s comment: “This form stuff sucks. What’s the point of doing right?” When you are in the middle of 50 PERFECTLY executed Mason Twists, a good answer is not forthcoming.
Chippy on Q next week.
UPDATE: Wiggler cancelled due to extreme cold.
No Wiggler tomorrow unless you want to self lead. Going to be at least -2 with wind chill. See you next week
Group therapy
10 hearty fellows rose to the occasion for 2014’s first edition of “Base Camp”. An 11th man appeared from the gloom emerging from his vehicle completely unready for the Pain Stations awaiting. #Runstopper decided to stop in and get his math checked by Passport before proceeding to the office. At 5:30am? Dude is a early riser for sure. With some perfectly timed remarks and slight chiding we moved out. Sans Runstopper and his stylish workout beret. #missingrunstopper
Lap mosey in parking lot.
COP
SSH x 20
IW x 20
Mtn Climber x 20
Merkin x 20
Rock hoppers x 20
Squats x 20
Mosey to opposite end of parking lot for Station 1.
St 1: Brick 21’s (w/bricks)
Push press x 21
Curl x 21
Seal jack x 21
Mosey to Station 2.
St. 2: Weight Plates
Hairburners for 20 yards (crowdpleaser)
Mosey to Station 3.
St. 3: Concrete Coupons (35lbs ?)
Bucket brigade Indian walk down and back (experimental – more on this later)
Mosey to Station 4.
St. 4: Group Therapy
Seal sit-ups x 10. Interlock arms and legs.
Merkins x 10.
Seal sit-ups x 10
Mosey back to Station 1.
Round 2
St. 1: Arm raise x 21, hammer curl x 21, SSH x 21 (w/bricks)
St. 2: Inchworm 10 yards (crowdpleaser) grab coupons
St. 3: Merkin walk. One time around – 360 degrees. Grab coupons
St. 4: Recursive Russian twist w/4 coupons (circle up on your 6, shoulder2shoulder facing out, 10 lb weight plates – hand to man to left) 2 mins
Catch me if u can. Coupons/5 merkins. Down and back
Mary
Lbc x 20
Dolly x 20
Flutter x 20
Protractor x 20
Groiners x 20
Dive bombers x 10
2:00 left – LD takes us on for some Peoples Chair
Moleskin:
Base Camp men are getting stronger! (insert Rocky theme) Strong work from 10 men whom I heard mumblechatter pre workout about not posting for 1 or 2 weeks. Glad I could accommodate your ease back into it with a slightly more intense Base Camp workout. Relo, Pele, Hopper it’s my pleasure to induct you all into the Hairburner/Inchworm club. A first at Base Camp for sure. Bucket Brigade turned out to be not so bad once you got into the rhythm of pass and run to end of the line. Worth a try again. Seal situps, and Recursive russian twist are nice additions to the Mary arsenal. Many thanks to everyone as YHC may have turned it up a notch this morning. But that’s what we do. We work!
Announcements:
1/18/14 – Cornhole tournament benefiting Udder’s mission trip team to El Salvador. More Info
1/10/14 – Lone Survivor premiere at arboretum. 6:30 @ vitners. 8 movie. Bring cash for movie. More Info
1/11/14 – the murph workout at your local Sat AOP. See above link
Ball of man just before it started pouring down rain.
Getting it done before the arrival of Winter Vortex 2014
13 PAX reported to The Matrix to get a workout in before the arrival of Winter Vortex 2014. With temps pretty comfortable and rain holding off until after we were done we got to work as the clock struck 0530.
Jog around parking lot and over to school parking lot for COP:
- SSH x 20 (IC)
- Prisoner Squat x 20 (IC)
- IW x 20 (IC)
- Merkins x 20 (IC)
- MC x 20 (IC)
Mosey over to bus parking lot and line up for suicide ladder:
- Run to 1st marker, 5 merkins, back to start
- Run to 1st marker, 5 merkins, run to b-ball goal, 10 merkins, back to start
- Run to 1st marker, 5 merkins, run to b-ball goal, 10 merkins, run to 2nd b-ball goal, 15 merkins, back to start
- Rinse & repeat with knee ups
Jog over to playground in front of school for some circuit work:
- Round 1 – 20 dips, 20 incline merkins, 20 squats
- Round 2 – 20 dips, 20 decline merkins, 20 jump squats
- Round 3 – 20 dips, 20 wide arm merkins, 20 sister mary katherines
Mosey down the sidewalk to rock pile and grab a friend (size does matter as we will be on move). Cross the soccer fields (aka swamp) and line up in the parking lot:
- Round 1 – 5 rock curls, run to mid-point of parking lot, 10 rock curls, drop rock and run to end, back to mid-point, 15 rock curls, and return to starting point with rock
- Round 2 – 5/10/15 push presses w/ rock
- Round 3 – 5/10/15 goblet squats
- Round 4 – 5/10/15 tricep extensions
Return rock to rock pile and slow jog back to launch point for 6 MOM:
- 10 Burpees OYO (wouldn’t be workout without a few burpees)
- Dolly x 20 (IC), hold’em
- Flutter x 20 (IC), hold’em
- LBC x 25 (IC)
- Freddie Mercury x 20 (IC)
- 1 minute left – Burpees OYO (AMRAP)
COT
Moleskin:
- Nice work by all the PAX as temps were fine but there was not a dry spot to be found
- Lobster Roll, TL and a couple others running out front for the Suicide Ladders
- Original plan was to complete rock exercises on Soccer Fields, but audibled to parking lot after seeing how little drainage had occurred from the recent rains. Apologies to Crab Cake who called for a little Ruck/Mud Run training
- O’Tannenbaum leading the way on the sprints with the rocks
Announcements:
- F3 viewing party for “Lone Survivor” at Cinebarre Arboretum this Friday, 1/10/14. See E-vite for details
- All Area 51 workouts running “The Murph” this Saturday in coordination with the viewing of “Lone Survivor”
- Check out website and weekly e-mails for additional news/highlights
Okay, [wigglers], rise and shine, and don’t forget your booties ’cause it’s cooooold out there
D.J. #1: Okay, [wigglers], rise and shine, and don’t forget your booties ’cause it’s cooooold out there today.
D.J. #2: It’s coooold out there every day. What is this, Miami Beach?
D.J. #1: Not hardly. And you know, you can expect hazardous travel later today with that, you know, that, uh, that [wiggler] thing.
D.J. #2: [mockingly] That [wiggler] – thing. That [wiggler] – thing. Oh, well, here’s the report! The National Weather Service is calling for a “big [wiggler] thing!”
See you out there tomorrow! 5:30 am – corner of Foxcroft and Rothwood. Post-holiday hiatus pace…
** DJs 1 and 2, Groundhog Day
DMZ Backblast
Great start with an Ace (14) of Clubs. This set the tone as the majority of cards pulled were Club face cards. A close second were the brutal Partner Push ups. As one PAX mentioned, “never been so glad to do Turkish Get up!” Mosey back to the DMZ, half way circle back, pick up rest of the team. Strong Finish!
Moleskin:
Not a whole lot of mumblechatter as the PAX were all business. There was no escaping the pain, solid workout by all. Loud T-Claps for the Ruckers, solid performance men! Rain ruined several names during the COT so sound off if you’re missed on the PAX list.
Foxhole
4 PAX today took advantage of a balmy Monday morning to get some pain in with the kettlebells.
The Thang:
Mosey to lower parking lot for: SSH x 25, IW x 20, Slow Squats x 20 and Merkins x 15.
Head to the field and “triangle up.” New term for when there are only 3 PAX around the Q.
Monkey Humpers + Burpees on a “Jack Webb” count. 1 burpee, 4 monkey humpers, etc., up to 5 and back down. You feel this one in the quads!
Alternate exercises w/ half field sprints carrying the bell: 2 hand swings x 20, KB merkins x 20, suitcase squates x 20, rows x 20, squat and press x 15, upright rows x 20, hammer curls x 20, tricep presses x 20.
Long mosey over to pull up bars. Alternate Mary and pull-ups for 5 sets. Mary = dolly presses, Freddie Mercury, flutter presses, russian twists, LBCs.
Grab wall and do 3 x 1 min each in people’s chair position: sack draggers, upright rows, curl and press. Mosey back.
Moleskin: Migthy Mite rucked it to and from so special respect to him! No new announcements other than Lone Survivor Premier this weekend. Oh, and one announcement that FC turns 50 Feb 3. Mark your calendars!
Thanks to the guys who came out. We put in the work this morning and it felt good.