Wow it was cold this morning, but 17 of the faithful pulled themselves from the comfort of the warm fartsack to put a proper #downPAINment on the day on the frozen tundra!
The Thang:
Mosey to the South Parking Lot for a brief COP:
SSH x 20
Imperial Walkers x 20
Mt Climbers x 20
Mosey to the entrance 4 hill for some hillwork:
Round 1) Lunge Walk down, Backwards Lunge Walk back up (Crowd Pleaser), 30 Squats at the top and plank when done.
Round 2) Sprint down, Bear Crawl Up, 30 Carolina Dry Docks at the top and plank when done.
Round 3) Sprint down, Sprint back Up, 15 Burpees at the top.
Line-up for Indian Run around the parking lot picking up 4 cones continuing on to the soccer pitches. Bug Eater (still at this point) lead the pax in Prarie Fire Mary while YHC places the cones 20 yards apart.
The Beast (extended 40 min version): Sprint to each cone and perform 6 of exercise called unless an audible for a larger number at each cone (3 cones down & 3 back). We did so many rounds of The Beast this morning I’m going to try to recall to the best of YHC’s recollection:
1) Merkins
2) Jump Squats
3) Carolina Dry Docks
4) Sister Mary Catherines
5) Merkins
6) Squats
7) LBCs
8) Carolina Dry Docks
9) Lunges
10) Lunge Walk to each cone w/ Merkins
11) Bear Crawl to each cone w/ 10 LBCs
12) Diamond Merkins
13) LBCs
14) And we did several other exercises I can’t recall off hand.
Mosey over to the picnic table benches next to the kitty litter for as many sets as you can get in during time remaing of: 20 Dips, 20 Jump Ups/Ste Ups, 10 Derkins, 40 LBCs.
Run it back to the shovel flag for COT
Moleskin:
It was down right cold this morning to the point that the soccer pitches were literally frozen with the remaining rain soaked soil and dew. If you didn’t have a good pair of gloves on in the gloom today your fingers were hating life! Great group of guys today that usually post at various different Saturday workouts. Strong work by all! Especially Lobster Roll and Uncle Leo as they continually blew the pax away during The Beast!
There may have to be a rename in order for our lovable Nebraskan friend. All through The Beast workout it sounded like we had either a Bug “Zapper” or a Bug “Fogger” rather than a Bug Eater. He punched his card so many times eating bean burritos last night that he gets a free one every day this week! No wonder everyone kept moving farther away from you brother! We kid because we love! And Kotters to our brother Cheese Curd as it was great to see you out in the gloom today.
Great showing and support at the Ft. Mill Convergence and the Joe Davis 5k today. The results are in for the Joe Davis 5k and several of our Area51 pax placed in their age brackets and many more had great times for the 5k. Be on the lookout for that Backblast.
Announcements:
Sign up for the Lone Survivor movie private F3 Area51 showing for Friday night 1/10/14. Make sure to bring cash as they won’t be accepting debit or credit cards for the combined movie ticket and our private booking fee. Sat 1/11/14 we will perform The Murph at all Area 51 workouts. Day Zero and The Rock will converge and launch from The Rock for the workout.
Until Next Time
It was just warm enough for 6 Pax to emerge from the Gloom into the COP 2.0
Quick Warm-up:
SSH x 20
IW x 15
T-Merkins x 10
Reach Back Squats x 10
8 Stations of Pain:
Tire flips (5) and Sledgehammer Pounds (10+)
Firehouse Flow – similar to battling ropes
Hairburners
30lb Med Ball Squat and Launch
70lb. KB Farmer’s Walk (70 each hand)
Banded Lateral Bearcrawl (8 yard course)
Firehose Run (60 ft.hose dragging behind you)
Dolly Bearcrawls
The Tire and Firehose Run were the timers. One round completed.
3-Man Grinders
Team 1 – Hairburners
Team 2 – Firehose Run
The partners at the “start end” performed goblet squats and the partners at the “finish end” performed shoulder presses. One round through for each team then switch locations.
3-Man Stations
Team 1 = Tire flips, KB snatch, KB Lunge – Rotate after the “Snatcher” has performed 5 reps each side.
Team 2 = Firehose flow, MB squat and launch, banded lateral bearcrawls – Rotate after “Squat and Launcher” has hit 10 reps.
Teams switch locations.
KB Core Suicide – KBs stay at the start line. Perform 5 combos on each side – 1 swing, 1 high pull, 1 clean and press, 1 snatch = 1 combo. Sprint 25 yards and hit 15 flutter kicks and dollies. Sprint back to start for 5 more combos on each side. Sprint 50 yards and hit 10 side plank hip abductions each side. Sprint back to start for 5 combos each side. Sprint 75-ish yards and hit 10 flutter kicks and dollies and 5 side plank hip abductions each side. Sprint to start.
COT – Good send-off BLC with your prayer!
Moleskin:
*The Clock says Go, but the Body says No – After the first round of stations, I asked Gullah for a time check. We were 30 minutes in! Half way. 30 minutes to go. Why Lord? This hurt fellas but when it is cold, I like to get heavy and nasty with fun implements of doom. Thanks for playing with my toys and the opportunity to lead. Our glutes will never be the same.
*Special prayer for Hoff’s bowels. Let’s just say that while we working our extremeties, he had a special internal isometric contraction to focus on. Hope you made it home, big guy.
*No Olympus next week, but hopefully everyone is doing the Murph…check the site for details.
*F3 Charleston on 2/1…I am heading down with Nibbler and crashing at a minister’s house on Friday night. Anyone interested in joining us is invited, just comment below.
Wow. Now that was cold.
#dowork
1 mile “warmup” run. #yeahright
4 Pax line up, one at each station. All Pax exercise until exercise #1 is complete, then all pax rotate to the next station until all pax visit each station once. Goal for exercises #2 – #4 is minimum 10 reps.
#1 – Decline merkin plank walks
#2 – 40 lb. sandbag cleans
#3 – KB merkins or Man-maker merkins or both
#4 – 10-brick ruck squats
Repeato (yes, do it again.)
400 meter mosey #breathcatcher
#1 – 20 8-count body-builders #crowdpleaser
#2 – 40 lb. sandbag clean and press
#3 – KB merkins or Man-maker merkins or both
#4 – 10-brick ruck squat press
#1 – 20 burpees
#2 – 40 lb. sandbag clean and press
#3 – KB merkins or Man-maker merkins
#4 – 10-brick ruck squat press
400 meter mosey #breathcatcher
COT
AAR/NMMS
Frozen ground, frozen air, frozen gear, frozen pax. Everything was frozen.
How do you explain how or why 4 men would get up this early and go outside in this weather and do what we did, including a 2 mile pre-ruck for 3 of them?
Easy.
They weren’t going to let the weather win.
ALCON
SPEARHEAD t-shirt orders are closing in 2 weeks. Get your team shirt or your HH shirt today at the Gear page on the SPEARHEAD website here: http://www.spearheadf3.com/gear.
The virtual shovel flag was planted and 14 pax posted for what was YHC’s coldest post to date. Wind chill reports varied between 12 and 15 degrees. NW wind at 20 mph.
The thang:
120 yard mosey to parking lot for COP:
Partner up: size matters
Mosey to Swim Academy parking lot:
Partner 1: Lunge walk down hill
5 Burpees
Bear crawl up hill
Partner 2: Arms straight out squats
SWITCH
Plank when both complete cycle.
Round 2: Sprint down hill
5 Burpees
Sprint up hill
Hill run to McMahon with 3 Merkin x20 stops (1st and 2nd street lights and McMahon). Turn right onto McMahon to Wells Fargo parking lot.
Partner 1 carry partner 2 around the building
10 Burpees
Partner 2 carry partner 1 around the building
10 Burpees
Mosey to Picnic tables at front of Clt Catholic
20 step-up (10/leg)
20 dip
15 derkins
Repeat x2
Mosey to lower lot adjacent to football field
Short rest 50-yard sprints x10
Burpee Tabata: 60 seconds of work/20 seconds rest x3. Roughly 50 burpees.
Mosey to start parking lot for Mary. Titan invited to Q Mary: Rosalita/LBC/Leg raises and holds at various angles.
Plank-o-rama provided by Wingman while QIC retrieved phone to record COT.
10 burpees to close it out.
Ball of man: prayer by QIC
Moleskine:
YHC had a sleepless night and was suffering from a belly ache. It was a rough night/morning. We got started a little early to get the heart rate up rather than stand in the cold, biting wind. No complaints from the pax. Several Larry Bird’s this morning: Chelms, Mighty Might, Hops, Cane, Titan, just to name a few. Good work out there by all today. Partner carry was more trouble than YHC anticipated. It was at this point that YHC was very close to puking, while being carried on Cane’s back. We were burpee heavy this AM (approx. 100 total). The burpee tabata may have been better received earlier in the workout. YHC was running on fumes at this point. Thanks to Titan for providing some Mary and to Wingman for plank-o-rama. Fighting through mornings like this makes us stronger.
Announcements:
• Convergence at the Fort and Joe Davis 5K tomorrow 01/04/2013. See website for more details.
•New workout at Carmel Middle School: Run and Gun. 5K pace run followed by Tabata. Titan reports it should be pretty painful. Look for preblast on website.
•Chelms reports that opportunities for Q available at Centurian in late January or February. Let him or Escargot know if you are interested.
•See website or weekly email for additional announcements.
16 fine fellas ventured out into the Arctic blast along with their favorite home fitness equipment for some New Year pain.
THE THANG
10 burpees on your own
Mosey to parking lot
SSH x 25
Squat jacks x 15
Merkins x 12
Parker Peters x 12
MC’s x 20
Slow squats x 15
Hill ladder. Burpees at top and squat jumps at bottom 1-7.
Mosey to school.
45 secs on 15 off.
Tethered bear crawl touching chalk.
Shake weight.
Push up handles.
Box jumps.
Squats with sandbag.
Stretchy band curls.
Perfect push ups.
Ab roller.
Jump rope.
Tricep dips.
Push up handles.
Medicine balls squats/throws.
KB good mornings
KB curls.
Repeato with 30 secs on and 10 off.
Mary
COT
MOLESKIN
I think Hairband tweeted that there are several exercises or contraptions that causes one to question his manhood. The thigh master being one, the hand on hip Cleveland County viaduct, and even the Rosalita being others. Today however many of us got to experience the Shake Weight for the first time. Although it may not be as girly looking as the exercises mentioned above, there is an awkwardness about this one, and you would rather not shake it while staring at a bunch of lads. It seemed though that Hacker (as the War Daddy) had a great technique and many of us could only admire the way he shook and circled that thing around. The young 22 year old FNG Fast Cash was the only one keeping up with Radar on the tethered bear crawl but he still had a lot of catching up to do when it came to the Shake Weight.
The person performing the bear crawl was prime pickings for some haggling from the pax and I think Semi Gloss got a nice dose as he showed off his six pack in the freezing temps.
Sound off below if I missed anything.
Thanks for showing up today and keeping up with your resolutions!
Bulldog
Seven prayer warriors met this winter morning to study Proverbs 25.
Its verses provide God’s wisdom regarding honor, forgiveness and self-control.
The PAX identified the following takeaways from today’s readings.
———————————————————————————————————————————-
Proverbs 25: 4, 5 ~ Remove the impurities from silver, and the sterling will be ready for the silversmith. Remove the wicked from the king’s court, and his reign will be made secure by justice.
Takeaway ~ Wise leaders seek good advisors and avoid letting the wicked influence their decisions. Does your counsel consist of wise rather than wicked advisors?
———————————————————————————————————————————-
Proverbs 25: 13 ~ Like the cold of snow in the time of harvest is a faithful messenger to those who send him; he refreshes the soul of his masters.
Takeaway ~ “Faithful messegners”are being referenced like faithful and hard-working employees who make their employers proud. Do our actions show our faith in God and make Him proud?
———————————————————————————————————————————
Proverbs 25: 21 ~ If your enemies are hungry, give them food to eat. If they are thirsty, give them water to drink.
Takeaway ~ Praying for those who have harmed us shows that we trust that God will bring justice. Are praying for those who hurt us rather than holding judgment/grudges against them?
———————————————————————————————————————————
Please visit http://www.biblegateway.com/passage/?search=Proverbs%2025&version=NLT
Have a great weekend and prepare your minds/hearts to review Proverbs 26 next Friday.
~ Deacon
8 pax gathered and resolved to start their year off right with some synchronized movements and a few burpees. Here’s what they did:
The Thang:
COP:
While the weinke called for the pax to be split into three groups and rotate through a 3-station starfish, an audible was called to keep the pax together and foster more 2nd F, if not more work.
Station 1 – The Playground:
Slow mosey to station 2
Station 2 – Concession Stand
Mosey to station 3
Station 3 – The Fence
Mary:
People’s Chair
COT
Moleskin:
YHC typically only Q’s at moderate sites, Ascent and Basecamp, so the pressure was on to deliver a Hydra-worthy beatdown. Knowing that Hydra pax can number from ~15-30 or so, the weinke was planned to split the pax into 3 groups and run a 3-station starfish. This would provide some recovery time between exercises, so that too was taken into consideration on the weinke. With the smaller pax size today, 3 groups would have eliminated all 2nd F, so an audible was called to keep the pax together. The downside: there was less recovery between exercises. At several times, YHC kept hearing “don’t Q it if you can’t do it” in his head. Thankfully, the only modification YHC had to make was to split Station 1 reps into 2 subsets. And, no birds were fed this gloomy morning…
As for mumble-chatter, YHC will have to leave it to the pax to sound off below, as minimal chatter was heard over the voices in his head (and the blood pounding)…
Thanks as always for the opportunity to lead the pax today. It’s an honor.
Aye!
Roll Tide!!
Announcements:
When you get up by 6:30AM on New Year’s Day to break a sweat, you are off to a good start to the year.
The Thang – Stagecoach
Group 1:
COP:
Hill work:
Little bit of people’s chair, wall planks and wall mountain climbers
Group 2:
Ring of fire:
1 Pax calls exercise for group to perform while he runs around circle
10×10
Group 3:
Core Starfish:
Bear crawl with incrementing merkins at each parking space
Ring of fire:
1 Pax calls exercise for group to perform while he runs around circle
Little bit of people’s chair, wall planks and wall mountain climbers
The Thang – Young Love
Group 1:
Off-road trail run to lower baseball field.
COP:
Mosey to baseball diamond for some work on the base paths:
Fast mosey to upper baseball field for some speed work:
Mosey back to parking lot.
Group 2:
Off-road trail run to lower baseball field.
COP:
Mosey to baseball diamond for some work on the base paths:
Fast mosey to upper baseball field for some speed work. Brief pitstop at rails for 25 supine pullups:
Mosey back to parking lot.
Group 3:
Off-road trail run to lower baseball field.
COP:
Mosey to baseball diamond for some work on the base paths:
Fast mosey to upper baseball field for some speed work. Brief pitstop at rails for 25 supine pullups:
Mosey back to parking lot.
The Thang – Joker
I also had three groups, and frankly, all of the exercises have started to mesh together in my mind. Can’t say I remember exactly what each group did… so, here is a mash up of what we did across three separate groups:
Moleskin:
(7) men emerged from their fartsacks this morning to get back to their rucking roots at SPEARHEAD.
Thursday morning workouts began on 8/29 as the PAX were preparing for what would become GORUCK Challenge Class 815. Thursdays were designed to get some miles on our feet, test our shoes/socks, and generally practice good moving form and coupon management.
Culkin, the proven master of the Thursday distance workouts, lead us through the gloom, into sprinklers – strapless and without kidneys. (See 8/29 backblast)
Today, we decided to get back to our roots. The goal was distance and pace. We covered 5.84 miles total, and here’s how it happened.
The Thang:
We maintained approximately a 15:30/mi pace during the timed portion of the ruck. 15:48 overall including work in the parking lot. Maintaining this pace will meet or exceed the selection standard for ruck time; however, we were not individually loaded down with as much weight as the selection standard requires. Overall a great performance.
Moleskin:
Announcements
Follow @SPEARHEADf3 on Twitter and www.SPEARHEADf3.com for future announcements.
12 Pax are stayed true to their New Year’s Resolutions and helped welcome Rebel Yell to it’s new home at Stonecrest.
The Thang:
Jog to Wendy’s parking lot for a COP warm up.
10 Burpees OYO
SSH X 20
IW X 20
Slow Squats X 20
Mosey over to the fountains for some 10, 20, 30.
FIrst set; 10 derkins, 20 wall jumps, 30 dips. Jog to Chicos and back.
2nd set. 10 dips, 20 wall jumps, 30 derkins. Jog to Chicos and back.
3rd set 10 Incline merkins(irkins?), 20 wall squats, 30 decline dips. Jog to Chicos and back.
4th set 10 decline dips, 20 wall squats, 30 irkins. Jog to Chicos and back.
Mosey to the back corner of Target for a Pax led Mary Go Round.
LBC X 25, Back Scracthers X 25, Heels to Heaven X 25, Flutter X 25
Burpee up the hill ladder: Start a 1. End at 7.
Mosey to the loading dock.
Front lunge walk to the first speed bump.
Side lunge walk to the next two speed bumps.
Bear crawl to the next speed bump.
Crab walk to the next speed bump.
Burpee broad jump to the end.
Mosey to the back to the theater for 10 verkins.
Mosey back to launch point.
Moleskin:
Many of the pax were discussing the amount of time spent drinking football and watching beer in the previous 36 hours. All the more reason to make a Thursday morning post!
Thanks to Spackler for reaching out to me and giving me the opportunity to welcome Rebel Yell to it’s new home. Hopefully I gave the site Q’s plenty of painful ideas for the coming weeks.
Great effort by the pax out there today. As promised, this wasn’t my most creative Q, but hopefully it was one of the more painful ones.
Announcements:
Rebel Yell will be meeting at Stonecrest from here on out. Meet in the parking lot on the far side of the movie theater.
Joe Davis Memorial Convergence and 5K is Saturday at Walter Elisha Park in Fort Mill. Convergence at 7. 2ndF Coffeeteria at 8. Race 9. Pax should consider participating in any or all of these portions of the event.
Lone Survivor on 1/10 at the Arboretum Cinebarre. The Murph at all Saturday morning sites on 1/11.