7 rucked-up beasts assaulted Carmel Middle for the second installment of the SPEARHEAD. Here’s how it went down…
The Thang
Ruck up and grab all four coupons (1 40lb GORUCK sandbag, 2 35lb KBs, and 1 25lb Dirt Bag) and mosey down to the 50 yard line for…
COP
– Drop rucks
– 15 SSH in cadence
– 15 IW in cadence
– 15 UDT Flutters in cadence
– 15 Flutters in cadence
– Grab rucks
– 15 Squats w/rucks overhead in cadence
– Ruck up
– 10 8-count Body Builders, single count, #GRC707 flashbacks for 3 PAX
#dowork
5 Sets of the following exercises for 3 minutes AMRAP at sprint pace while maintaining form, 1 minute rest between sets:
– 3x Ruck Thruster
– 6x Merkins
– 9x Squats
– Repeato
Ruck up, grab coupons, head to the track with 5 minutes left for:
– 600 meter Indian Run
– Coupons up front
– Last man sprints to the head of the column and each coupon is passed forward one man.
COT
AAR/Moleskin
An admirable turnout for the second SPEARHEAD workout including four new faces: SoCal, The Hoff, Coop Dog and Island Time. Q put together an ambitious workout plan culled from Spartan WODs and the GORUCK PT blog but ended up only using half of it. Somehow when we finished Part I of the beatdown there was only 5 minutes left and no time for Part II. At least we used every minute.
The 3/6/9 AMRAP looked and sounded innocent enough but proved to be an endurance maximizer. 3 minutes is a looooong time. The PAX ended up doing 4-6 repeats each set. That’s 60-90 thrusters, 120-180 merkins, and 180-270 squats — all under 20 minutes. This was at ‘sprint’ pace meaning all PAX were pushing 100% to the end. Several PAX ended up on their knees to suck as much O2 out of the gloom as they could in those short 1 minute rests. Strong work, men. Strong.
The Indian Run was a true GORUCK clusterfrack as the PAX had to move as one, carry heavy coupons, and figure out how to pass them and in which direction to pass them, all the while having to keep the call/response of “I say ‘GO’ you say ‘RUCK'” whenever the last man began his sprint to the top…exactly the type of mess-with-your-mind-mess-with-your-body games that Cadre love to play.
As you can see from the workout listed, it wasn’t a 100%-ruck outing, nor was it 100% GRC simulation. This is an F3 workout that includes the ruck as a workout tool, and peppers the exercises with the flavor of a Challenge. SPEARHEAD’s aim is keeping our rucks out in The Gloom and providing the building blocks of strength and endurance, not power, that all endurance events require of you. So come out and give SPEARHEAD a whirl whether you have a ruck or not. You provide the body, SPEARHEAD will provide the pain.
Dora out.
The shovel flag was planted and 20 men (all accounted for) headed the call of the alarm clock even after a Panthers Thursday night game for their weekly does of Centurion.
The Thang:
Jog up 51 and cross street to shopping center parking lot for COP
SSH X30
Push-o-rama Merkins X10, Diamonds X10, Wide Arms X10, Carolina Dry Docks X10, Stagger right X5, Stagger right X5 (Pax once again questioned if this qualifies as warm up)
Slow squats X3 (boring)
Imperial walkers X20
LBC X20
Run back to CCHS for shoulder and leg work
Balls to the wall merkins X10
Peoples Chair
One legged squats X10 right, X10 left
Wall mountain climbers X10
Balls to the wall merkins X9 (Q gave out and couldn’t get back to 10)
Mosey to parking lot for Burpee/Squat Suicide ladder
Run half way to first light pole for 1 burpee – back to start for 10 squats
Continue ladder up to 8 burpees and 3 squats – stopped here given the parking lot is more than 100 yards long and pain was fully engaged
COP for Dirty McDeuce
Mary – X12 (LBC, Dolly/Flutter, Rosalita, High flutter/dolly)
Run down to street and bear crawl up hill back to start
Shoulder and core work X12 (Merkins, Mnt Climbers, Peter Parkers, Parker Peters)
Run down to street and bear crawl up hill back to start
X12 (SSH, Squats, Imperial Walkers, Jumping lunges)\
Run down to street and bear crawl up hill back to start
Plank – John Travolta X12 (right and left) two other exercises to 12 I forgot
Run to benches for Dips X15, and step ups (10 each leg)
COP
Naked Moleskin
Q was a little off this am as beer and Panther game the night before had an effect. 10,000 fails concept was perfectly demonstrated several times during the workout (mainly trouble remembering dolly versus flutter). Pax enjoyed the fails at my expense but that will just add fuel to the fire for next time.
The suicide ladder will be back – just need to figure out a better pattern so we don’t have to cut it short.
Announcements
Looking for some new guys to step up and Q. If everyone is getting comfortable than Escargot, Runstopper, and YHC will step up the intensity as incentive for someone else to step in.
Purple Haze will lead some 2nd F at Panera Bread right after Centurion starting in Septmeber. Put it on your calendar.
Dangerous start to the day, left the iphone alarm on vibrate, almost sabotaged myself and fartsacked my own Q. I’m sure that would have made Bulldog’s weekend.
The Thang:
Quick COP
20 SSH
20 Imperial Walkers
Mosey to entrance, run a half mile-ish lap at fellowship pace.
Back to entrance, same lap with pit stops.
1 – 50 Merkins
2 – 50 Squats
3 – 50 Carolina Dry Docks
4 – 50 Lunges 25/leg
5 – 100 LBC’s
6 – 50 Mountain Climbers
7 – 50 Wide Arm Merkins
8 – 100 or 99 as Fletch called me out, calf raises, in out middle x 33 per.
Mosey back over to the soccer field for some tire work, tires are locked, audible time….
Partner up
First exercise: Partner 1 Dolly’s while partner 2 runs gassers full field and back, flapjack and repeat.
Second Exercise: Partner 1 burpees, partner 2 run, Flapjack, no repeato. #ihateburpees
Third exercise: Partner 1 bear crawl to midfield and back while partner 2 LBC’s, Flapjack, repeat.
Head to wall for People’s Chair, stay with your partner.
Partner 1 People’s Chair, partner 2 lunge walk,
Partner 1 BTW, Partner 2 sprint, flapjack and repeat.
6 Minutes of Mary (in cadence)
Flutter x 20
Mountain Climbers x 20
Rosalita x 20
Merkins x 20
Call to Stone Cold for last exercise…….bad move, Burpees x 10 on your own.
Moleskin:
Thank you guys for letting me lead this group of beasts today. If you haven’t noticed I’m moving towards a little mud run training, doing bench press with The Hoff in the basement of some shady office building will not help, running might. A little jogging was nice in this 62 degree fall morning in the middle of August. Reports of EARLY merlot spillage (lap 2) were reported but not verified. #brushyourteeth. The cool weather and exhilerating exercises led Big League to some vertical honeymooners in the holly bush during the calf raises. Thanks for the material Big League! That bush by the church sign will never be the same. Hope you guys have a great weekend and thanks again.
SPEARHEAD returns to Carmel Middle Friday morning 0530.
Ruck requirement: 6+ bricks. That’s 6 bricks plus extra. How many extra? That’s up to you, but pain is the goal, and you don’t want to be called out by Dora being a…kitty.
No ruck? No worried. Be there anyway and pain will be provided.
See you in The Gloom…
24 Pax chose not to fear the three headed monster; unlike two well rested and HDHH socializing brothers who shall go unnamed (Bananas and Fireman ED).
Warm up:
-Jog to field; 25 SSH’s, Merkin pyramid up to 10 and back down holding plank position for 5 seconds after each completion
The Thang:
-Burpee run to Colony Shopping Center (.75 miles) each time YHC blows the whistle the pax drop and complete 5 burpees. Pax were allowed to modify as needed and the over achievers were given addtional burpees if they passed YHC during the run. The goal was to keep the pax together. Success.
-Run to wall behind Harris Teeter for wall work: Peoples chair, BTW (extra credit for push ups), one leg people’s chair, wall push ups, one leg people’s chair, decline wall push ups.
-Run to lower parking lot for suicide run; touching each line in parking lot (approx 15).
-Burpee run back to OPE.
-6 MOM; LBCs, protractor, mountain climbers.
-jog to parking lot for plank-o-rama
Moleskin:
-Pax have started to fear the whistle/burpee run was noted by Bananas at HDHH and as evidenced by his fartsacking today. The individual audibles and modifying options were just the fine tuning this exercise needed to keep the pax together for the .75 mile run. For those who wanted to push themselves to their limit and for those who needed to take a less intense route…. mission accomplished.
-T-claps to Zipadee for being the only pax that was able to yell out the entire count during the merkin pyramid… although by the end he was sounding like 13 year boy going through puberty.
-Don’t worry fartsackers… you will definitely get a shot at the Hydra Wall. We’ll be back!
-On the burpee run back to OPE Bugeater, Wolfman and Lost Week were really begging for pain as they continued to run ahead of YHC even as Mall Cop hopelessly warned them not to. I think the final 10 burpee audible to said pack worked as it appeared that Wolfman was doing knee merkins at the end.
-Nice effort by all. I hope everyone pushed themselves to the point of failure…that was the intent.
Announcements:
-Check website for Thunder Road Marathon and Half Marathon info. There is an F3 discount and this will also be a team event this year. Area 51 needs to represent! HC and sign up today. Specific workouts and training runs to come.
-New Thursday workout coming soon at Polo Ridge Elementary. Crabcake Q.
-New Friday 3rd F- The Stand starting on Sept 13th at Panera Bread near Centurion. Champagne Q
#F3DevilsTurn launched at 0515 with 4 PAX and at 0530 with 1 PAX.
The Thang: 6miles or 4miles along the 4 Mile Creek / Lower McAlpine Creek greenway starting at Rea Road parking area.
Moleskin:
Announcements:
11 brothers quietly gathered around the SF in the early morning gloom to hopefully share some 2ndF while participating in 1stF. A few minutes later, the only fellowship occurring was the powerful bond that comes while suffering in silence together…
The THANG
50% jog around the parking lot (watch out for the speed bump!), mixing in some backpedaling for good measure, and down to the soccer fields (keenly avoiding the portion of the fields under sprinkler).
Extended COP
Mosey to rock pile (watch out for the speed bumps!), pick rock, mosey with rock to softball field. Line up somewhere between 2nd and 3rd base.
Pair up
Partner 1 – sprint to left field fence and back
Partner 2 – perform exercise with rock
Flapjack and do the set 2x. Plank until folks are together then move on to next exercise.
Exercises: curls, squats, ovehead tricep extension, curls, squat, overhead tricep extenstion
Return rocks from whence they came and mosey back to middle of parking lot for COT
COT
Moleskine:
Not a lot to say after that beat down. During and after the extended COP/warmup, no one was saying anything. I mean, it was eerily quiet. The only noise was our gasping of humid air and the sprinklers churning in the distance. Funny thing is, I was so gassed myself that I didn’t realize it was quiet until we had about one more set of rock exercises left. Tried to liven it up a bit with some good natured jokes and an attempt at an AYG race on the last set of sprints. Everything seemed ok, though, as evidenced by the quality COT to close us out.
Good working out with you men. Always a pleasure and a privilege to lead the quality individuals who are the PAX. Thanks for the opportunity and thanks for following me, even if we did pass through a quick set of 110 burpees.
Announcements
Anvil Q opportunities are available for September. Reach out to me or Baracus if interested. If you don’t, we will hunt you down.
New 3rdFs starting in September on Wednesday and Fridays. Check website or weekly email for more info.
HDHH tonight. Vitner’s in Arboretum unless otherwise notified via twitter. Don’t let your brothers drink alone.
(20) Pax came out to enjoy a hump day full body workout. Even the neighborhood fox stopped to stare.
The Thang:
With a partner you would perform a combined 100 reps of each exercise. While partner 1 was
performing the exercise; partner 2 would be sprinting roughly 40 yards and back. The partners would
then switch until they reached 100 total reps. The first exercise we sprinted up the hill; but quickly
changed that idea.
¼ mile warm up jog
100 burpees / sprint up hill in between
100 dry docks / sprints in between
100 russian twists / sprints in between
100 merkin rows / sprints in between
100 heels to the heavens / sprints in between
100 diamond push ups / sprints in between
¼ mile cool down job
Mic Check finished them off with a little protractor
– Posted on behalf of Frack
Moleskin:
What a smoker of a first time Q! The pax started off with burpee and hill work and it never got any easier.
After another visit from our vulpine mascot, Wingman wants to rename this site to The Mad Fox. We might face some copyright issues with The Foxhole. Market Timer and Honeybee would probably sue us and the litigation could get ugly.
Haggis was still getting plenty of grief for his “un F3 comment” from Bagpipe yesterday.
YHC and Mic Check dropped the ball on getting our FNG Polo’s contact info. Please sound off in the comments or send an email to poole.trip@gmail.com if you have an email address for Polo or Philmont.
Announcements:
Not much in the way of announcements in this morning.
As always, Mic Check and YHC are always looking for new pax to step up and guest Q. We’ve had a couple good ones in the last few weeks and have some others scheduled for the next few weeks. If you have any interest in leading a half or a whole workout, please see one of us.
There will be a new Thursday workout starting at Polo Ridge Elementary but it won’t be starting this week. Stay tuned.
There are, however, plenty of other workouts to go to on Thursday, Friday, and Saturday this week. Go to them.
34 PAX entered the gloom for a hefty downPAINment consisting of maybe a little too much running for the day after Fast Twitch for many and more than enough upper body work for most.
The Thang:
Run to track for warm ups
10 Burpees OYO
SSH x 25
Imperial Walka x 20 or so
Peter Parkers x 18
Mountain climbers x 18
20 Merkins OYO
Head to park and play a quick game of find the %$#^* trail
Over the river, the log, the high grass and through the woods to the park
Jog to (little) hill
Merkin and burpee ladder 7s
Jog to playground
Partner up with someone faster or slower than you. Might be a good idea to get their nickname.
Partner 1 does pull ups while partner 2 runs a lap around parking lot then flapjack
Repeat with merkins
Repeat with dips
R&R full circuit 3 times or until you toss merlot or time is called
The long and winding road (51) back to parking with a little karaoke and lunge walk thrown in for fun
2.5 MOM
LBCs x 20
Flutter x I lost count
COT
Moleskine: Note to YHC – excessive rain and lack of use creates heavy vegetation = impossible to find the trail. The Shore and his keen sense of night vision spotted the trail just in time as calls for workout cancellation were beginning. It is humbling to have 30+ exercise hungry F3ers at your back and not be able to find your way. Oh well, we made up for it with PULL UPS and lots of them. YHC does not know why he has a fascination with pulling body weight up and down on inanimate objects, but anticipate pullups in the future wherever there are aboveground objects available. Lats beware!
FNGs included a War Baby (Putty-14) and War Daddy (Sheetrock-56-RESPECT) (who happened to be war baby daddy, well not in a Kanye West kind of way). The other daddy baby FNG was Pickle-18. Noted by YHC during COT that nicknames in F3 is like a box of chocolates – you never know what your are gonna get as Pickle made absolutely no sense. Strong 2nd post by FNG Josh Spence (Jericho) which now brings the number of Providence Ridge Neighborhood (no it is not a retirement home) F3ers to 3 incl YHC and Uncle Leo.
16 Sons of Ballantyne started their day with an SOB of a workout.
The Thang:
Mosey to warm up. 25 side straddle hops, 25 mountain climber, 25 merkins
Mosey to pull up bars. 3 groups, 3 times: 10 pull ups, 10 burpees, 15 supine pullups.
Mosey to second lake. Mary. Feet 6” off ground for the duration. 25 flutter, 25 dolly, 25 heels to heavens, 25 bicycle, 25 left side leg raise, 25 right side leg raise.
Mosey to picnic area. 8 slow durkins, 8 slow dips. Run around park. Repeato.
Mosey back to parking lot.
Moleskin:
– Basic stuff today. Doesn’t sound like much but it was very hard. Humidity didn’t help.
– YHC decided to be a bit of a cock today with a lecture during Mary. Sorry about that y’all…:)
– Chipotle on Q next week. Prepare for the worst!