Infantry Bounding Drills or Classic Slip and Slide???
This morning’s muggy gloom called forth 8 strong brothers for a wet, grassy beatdown to be remembered.
The Thang
Big League Chew (QIC)
COP
- SSH-25
- IW 25
- Hip Rotations 3L 3R
- Merkins 20
- Mtn Climbers 15
- Daimond Merkins 10
- Peter Parker 10
- Flutter Kick 20
- Dolly 20
- Heel to Heaven 15
Mosey to lower 40
- Pull Ups 5
- Dips 10
- Run to Javilin Poles
- Squat Jumps
- Rinse repeat 4X
Rock Pile for coupon
- Plank Tunnel of Love crawl 3x
Deposit coupon
Line up in the Endzone (Infantry bounding drills)
- Now you see me Now you don’t. 100 yards.
Countertop (QIC)
COP 6+ MoM
- LBC x25
- Bicycles x20
- Back-scratchers x 20
- Side-crunches (x15 each side)
- Plank x 1min
- Leg-lowers x 15 (hold)
- Dolly x15
Ark Loader
- Bear Crawl x 50 yds
- Sprint x50 yds
- Plank
- Bear Crawl x 50 yds
- Sprint x50 yds
- Plank
- Crab Crawl x 50 yds
- Back pedal x50 yds
- Backward lunge walk x 50 yds
- Back pedal x50 yds
Up against the Wall
- Peoples Chair x 1 min
- Speed Squats x 20
- Peoples Chair x 1 min
- Speed Squats x 10
- BTW x 1min
- Carolina Dry Docks x 15
- Mosey back to Disc Golf Course
- Plank
- Jail break up the hill
COT
Molelskin:
This morning’s gloom provided the added challenge of 97% humidity. A bonus for sure if you’re training to invade a small South American country or getting ready for one of the many upcoming mud run / obstacle races.
Big League Chew was channeling Gunnery Sergeant Hartman this a.m. and kicked the workout off at a pace that had YHC gasping for breath starting with the “warm-up” and on through the pull ups, squat jumps, tunnel of love low crawls and infantry bounding drills. On the bright side…The beauty of performing bounding drills on a water logged field with good turf is that you can get an extra few yards for each dive #F3SlipAndSlide.
Outland has been officially chistened: A milestone was reached this a.m. as Outland demanded it’s toll from a PAX , who will remain un-named, spilled Merlot during the Ark Loader. Way to push youself brother. #missionaccomplished
Welcome new #F3PAX:
Vila (Dave Kaminski) origin: Robert Joseph “Bob” Vila is an American home improvement television show host known for This Old House, Bob Vila’s Home Again, and Bob Vila
Francis (Rob Ginas) origin: Francis from the movie Stripes http://www.youtube.com/watch?v=IMtvnAmfuf8
Shark Bait (Scott Lyons 2.0) origin: Nemo’s initiation at into the club at the base of mount “Wannahockaluggi” in the fish tank
Mission Impossible – License to Burpee
10 men showed up in the gloom on a muggy Saturday morning aspiring to complete multiple missions of pain. Before they could be sent into the field, the pax had to complete their special operations training led by Champagne on his virgin Q.
The Thang
COP
- SSH x25
- IW x21
- Burpees x10
- Merkins x20
- CCD x15
- One-legged burpees x 5
- Diamond merkins x10
- One-legged burpees x 5 (other leg)
Count off into teams of 3, and each head off to their pain stations for field training. When complete, rotate to next station.
Pain station 1 – 30 burpees, 30 dips, 30 decline merkins
Pain station 2 – 30 burpees, 30 peter parkers, 30 dive-bomber merkins
Pain station 3 – 30 burpees, 30 pull-ups, 30 hand release merkins
Mosey to “Mission Control” for field deployment – Baracus on Q. There are 5 missions marked by orange cones. Run to the cone, read the mission in the envelope left at each cone, complete the mission. Each team must complete all 5 missions.
- 25 slow, goblet squats (with KB), bear crawl back to mission control.
- 50 hindu squats, walk-lunge to mission control.
- 90 calf raises (30 toe-in, 30 regular, 30 toe-out) KB over head, broad jump burpees back to mission control.
- 50 knee-tucks, partner wheelbarrow to mission control / flapjack halfway.
- 40 alternating jump lunges, gorilla walk back to mission control.
After a short recovery, redeploy teams to the field for the next round of missions (side b of the mission cards at each station).
- 25 Russian twists w/KB (in cadence), bear crawl to mission control.
- 50 flutters (in cadence), walk-lunge to mission control.
- 25 Louganis w/KB, broad jump burpees to mission control.
- 50 dollys (in cadence), partner wheelbarrow to mission control / flapjack halfway.
- 50 LBC (in cadence), gorilla walk to mission control.
Moleskin:
Champagne did not disappoint in his maiden Q. When YHC first saw his workout plan, I fell out of my chair when I saw the number of burpees he had planned for the “special ops training” portion of the workout. He was determined to deliver some serious pain. He did dial it back a bit, only for time purposes though, because there was still plenty of punishment delivered. Fine work Champagne – even if you still haven’t worked out the art of breathing and counting at the same time!
YHC lead the operations side of the workout – deploying the teams on their “missions”. He brought the tunes with him this time as well…all James Bond theme music, which apparently some problem have a problem with (ahem…Radar). Since we primarily worked out in teams, I don’t have much intel on what transpired among our other teams, but feel free to sound off in the comments if you have stories to share.
YHC was teamed up with Radar, Haze, and Unitas (Haze’s 2.0). With 3 teams formed from 10 pax, someone had to be the odd man out, and I guess it was me. When I headed to join them, Radar was quick to point me toward the other groups. “No Baracus, you’re with those guys.” I guess Radar and Haze wanted some “alone time”. After explaining to Radar that 10 divided by 3 leaves a remainder of 1, I was finally allowed to join.
I must say, Radar was in rare form today…but instead of the angry Q we got the bellyacher. “I shouldn’t have posted this morning…I already started my vacation last night….I’m still tired from GoRuck.”. He did demonstrate some interesting form on a few of the exercises though. Instead of the Hindu Squat, we saw him demonstrate the Vacation Squat. Oh, and PH was the poor recipient of some close range flatulence. I was able to impart some revenge though during the partner wheelbarrows. Speaking of partner wheelbarrows…great job by our 3 man teams figuring out how to do partner wheelbarrows.
Strong work by Unitas (Haze’s 2.0) on the bear crawls and gorilla walks…he put us all to shame. Despite the humidity, a great job by all the pax today – even Radar.
We’re Heading To Overtime
You never want to leave any valuable time on the clock. While we had a serious smokefest today, YHC aims to please and all Pax deserve to get their 64 mins worth. Here is how it went down:
COP @ Northwest Stonehenge
SSH x 25
Mountain Climbers x 25
Imperial Walker x 20
Mosey across 521 to Northeast Stonehenge
Jack Webb ladder up to 5, back down to 1
Jog to soccer field with 20 yd lunge walk and 20 yd broad jumps on the way
On the field:
10 merkins, sprint across field, 10 merkins, sprint back
20 plank in-&-outs, sprint across field, 20 plank in-&-outs, sprint back
30 mountain climbers, sprint across field, 30 MCs, sprint back
To the Premier deck:
Peoples chair; hold, then press x 50
Bear crawl across and back
Crab walk across and back
Burpee Mary ladder:
2 burpees, sprint up ramp, Russian Twist x 20
jog around corner
4 burpees, sprint up ramp to level 2, LBCs x 25 (w/ audible by Frehley for 10 merkins)
jog
6 burpees, sprint to level 3, back scratcher x 20
jog
8 burpees, sprint to level 4 (fresh air at top), rosalita x 20
Field work + parking deck combo was a total smoker. #crowdpleaser
Down the steps, mosey to Aloft Hill for 6s:
Merkins at the bottom, squats at the top
Long jog back over bridge, through the woods to Loch Ness Field, Bratwurst runs planks until regroup
Loch Ness Lap:
Partner 1: dips, derkins, squats all x 10 on repeat until partner returns
Partner 2: run lap around Loch Ness, stopping half way at wall for 10 jump-ups, back to tag partner
Flapjack
#mumblechatter and groans as I call out last exercise with 4 mins to go and within sight of coffeteria
YHC agrees, at this point we had logged some serious lung burn, but we rock until 7 o’clock
Mosey back to home, slightly into overtime by 4 mins
COT, Tclaps, and out
Moleskin
Legs & lungs were on fire today. All hit it hard. Jamboree was tearing it up on the field. As always, Bratwurst on the runs. Tclaps to Big Gulp for pushing through on his first visit to Stonehenge; with a calf injury. We covered serious mileage as usual, and first time visitors have to adjust to the huge campus…. way to push it BG. Hope you are back to 100% soon.
Announcements
Final day for round 2 order for Area51 shirts
Camp is filling up, check site for any vacancies
MT
Dog Days
9 pax jumped out this morning to enjoy a solid beatdown in the dog days of summer at Area51
The Thang:
TL on QIC:
Warmup jog around field, followed by COP:
- 20 SSH
- 10 burpees on your own
- 20 IW
- 9 burpees on your own
- 20 Slow squats
- 8 burpees on your own
- 20 LBCs
- 7 burpees on your own
- 20 mountain climbers
- 6 burpees on your own
jailbreak to trail in the woods
- 3 laps on trail; exercise between laps: 20 jump-ups, 30 dips, 20 merkins
- Bear crawl out back up to path
- 10 burpees on your own
- Plank-o-rama
Mosey to front of school
- Peoples chair 1 min x 2
- 20 incline + 20 decline merkins
Quick run over to rockpile along McKee, grab a rock for various exercises
Line up on field, full-out sprint to other side
Tag over to O’Tannenbaum on QIC:
- Pull ups 2×10
- Walk the wall (on hands 3x)
- Kari Okie 3x
- Jump squats 3 sets –15-10-5
Mosey to F3 Lighthouse park
- Stump jumps 3 sets–12-10-8, with partner sit-ups in between 25-20-15
- Mack Tar Jy (plank pus ups) 2×10
- Mosey to field for “Mary”
- Back scratcher x 15
- LBC x 12
- Dolly x 10
- Flutter x 10
Back to parking lot for COT
Moleskin:
Gotta love these dog days of summer when you can cut the humidity with a knife. Everyone looked like they had been dunked in a pool by the end of the workout, no doubt helped by YHC’s extra pinch of running thrown in to support #BRR training.
After all this rain and lack of maintenance, our trail run through the woods feels like it is turning into a trek through a dense Brazilian jungle. In addition to getting clothes-lined by a several tree limbs, YHC seemed to clear out about a dozen spiderwebs with his head. Not a good idea to be the front-runner out there in the woods these days.
Inverted wall-walking was a great change of pace and a real #crowdpleaser, despite a few skinned knees and shins (for YHC at least).
Great to see Hairy Dog out there today – haven’t seen him much all summer. Despite almost throwing up a couple times he pushed it hard – nice job out there brother and hope to see you out again soon. Alf was out in front for most of the stations today… looking forward to his maiden Q next week at the Matrix.
Tooth Fairy came out disguised as an FNG, and somehow ended up with the new Curious handle in COT. YHC was probably a little too easy on supporting the rename – may need to revisit this one in the future. Good to see you out there and looking forward to seeing you at some of the weekday morning workouts.
Good times by all out there – pushing it hard. Thanks for letting me and O’Tannenbaum lead today.
Announcements:
- Keep in mind other Saturday workouts options recently started, including Outland at Sun Valley, and Ascent (moderate intensity) at Olde Providence Elementary – plenty opportunity to EH other friends who have been hesitant in the past
- Still spots available Sign-up for F3Dads trip to Camp Thunderbird
Begin At The Beginning
6 ruck maniacs emerged from the gloom at Carmel Middle School for the launch of F3’s first and only ruck-focused workout, SPEARHEAD.
THE THANG
We kicked off the launch of SPEARHEAD by evaluating each pax’s baseline fitness using the Army’s Basic Fitness Test (ABFT). Here’s how it went down:
COP Light Warmup led by Bob The Builder:
– 20 Side Straddle Hops in cadence
– 20 Imperial Walkers in cadence
ABFT led by Dora
– Partner Up
– 2 minutes AMRAP Push Ups (Merkins to you)
– Flapjack
– 2 minutes AMRAP Sit Ups (Sit Ups to you)
– Flapjack
– 2 minute rest for run instructions
– 2 mile run for time
Extra Credit
– Selection Burpees* for each run finisher after 60 second rest
– 5 more Selection Burpees* for everyone
* A ‘Selection Burpee’ is a normal burpee with 5 push ups instead of 1, followed by 5 single-count mountain climbers before bringing the legs back in for the jump.
COT
Moleskin
Congratulations to all the men for completing the ABFT this week. We will revisit this test on an ongoing basis to track our progress and set improvement goals. No rucks this time because you don’t do the ABFT with bricks on your back — that’s next week.
The older you are the easier it is to pass the ABFT. A minimum score of 180/300 is required to pass, and it’s nearly twice as hard for a guy in his 20s to pass then it is for a guy in his 40s. War Daddies got it easy this time, but if you passed, you are probably going to take 5 years off the clock for next test.
If you plan on coming to SPEARHEAD in the future you’ll be encouraged to do the ABFT on your own and send Dora or Bob The Builder your scores. We’re keeping track of them for everyone.
Here’s the strict instructions for the ABFT. Follow them to the letter: http://army.com/info/apft/basics
ABFT Standards Guide: http://usarmybasic.com/army-physical-fitness/apft-standards
Next week the rucks come out and the bricks go in and the pain comes down. Future custom F3 GORUCK events will be harder than ever. This is the place to come to get ready.
Pre-order your kickass SPEARHEAD shirt here: http://f3.mudgear.com/F3-Spearhead-American-Apparel-Soft-Tri-Blend-Tee_p_121.html
Follow @SPEARHEADf3 on Twitter for workout and event updates: http://twitter.com/SPEARHEADf3
World Tag Team Championships
22 Pax entered the squared circle and took their shot at the #F3Centurion World Tag Team Championship belts on this very humid Friday morning. Mall Cop and Purple Haze on the tag team Q. It was not pretty. Here’s how we slammed our heads into the turnbuckle:
The Thang
Purple Haze Q – Mosey to the parking lot to the right of the football field:
- Baby jog around the parking lot islands…did some high knees, butt kicks, backwards run and karaoke.
- Stop for the COP: Squats – 20 cadence (hold that last one at the bottom); Merkin mini-set #1 – 5 cadence each…narrow, regular, wide; Jumping Lunges – 20 cadence; Merkin mini-set #2 – 5 cadence each…diamond, stagger R, stagger L; Slow Jump Squat – 10 cadence (hold that last one at the bottom); Merkin mini-set #3 – 5 cadence each…regular, CDDs, regular (hold that last one in a plank, then 6 inches).
Tag into Mall Cop…into the ring and ready to go – Mosey from CLT Catholic School to the Aquatic Center with some lunge walk mixed in for good measure.
-
Partner up (size doesn’t matter) at the top of the parking lot hill. Partner 1 runs down the hill, 5 burpees at the bottom, then runs back to the top to tag team with their partner. Partner 2 does exercise called until partner 1 returns. Flapjack, then plank when done. Exercises for each round were: 1) Merkins 2) Squats 3) Carolina Dry Docks 4) Alternating Lunges 5) Flutter 6) Merkins
-
This time the whole pax lunge walked down the hill, then Bear Crawled back up.
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Lastly, the whole pax lunge walked down the hill, then Burpees Broad Jumped back up.
Tag into Purple Haze…a jump from the top rope to finish this thing. – Mosey to the Hospice Center parking lot for some Mary.
- Dolly – 15 cadence…then hold it, spread ’em, together, spread ’em, together
- Mountain Climbers – 15 cadence
- Flutters – 15 cadence…then hold it, spread ’em, together, spread ’em, together
- Exploding Merkins – 15 on Q’s count
- LBCs – 15 cadence…then hold that last crunch
- Groiners – 15 OYO
- Plankorama, regular then elbows…with multiple 10 counts, just to make us think we were done
Mosey back for COT.
Moleskin
- The tag team Q idea was born when it was realized that no one person could replace Chelms. And with it, memories of the Road Warriors, Minnesota Wrecking Crew and even the Rock-N-Roll Express flooded in. Sound off in the comments with your favorite tag team duo of all time.
- It was a risky move…but YHC planned a COP without SSHs or IWs. We just got right to it with all the leg work and the merkin mini-sets. Not a lot of chatter…so one can assume that this one brought sufficient burn to the quads and pecs.
- MC took us over to the hill at the Aquatic Center. It was 93% humidity. And there’s not a single stirring of air at the bottom of that hill. It was awful. During the tag team events, it was nice to see and hear a lot of encouragement as partners tagged in and out for the jaunt down to the bottom for the burpees.
- Each exercise at the top brought its own measure of pain and left the Pax stretching out over the top rope ready to be tagged in…otherwise a 3 count pin down looked imminent. Then came the bear crawl up the hill…it seemed to last forever.
- And in a move equivalent to throwing someone over the top rope, MC called for the #UphillBurpeeBroadJump to close out his Q. Immediate disqualification brother!
- Once again, the Hospice center parking lot offered no pain management whatsoever. The “hold-its” combined with the “spread ’ems” seemed to be a crowd pleaser, judging from the groans. The multiple 10 counts on the elbow planks was a great teaser, pushing the Pax past the point where they thought we were done…good for the core, not so good for the elbows.
Announcements
- New 3rdF called “The Stand” starting on 9/13. Starts at 6:30 right after #F3Centurion at the Panera at Carmel Commons. Champagne and Purple Haze on Q, leading through a book to be determined. Make plans to join.
- New Saturday workout at OP Elementary 0700…#F3Ascent. This is a moderate intensity workout…a perfect one to EH your buddies to. No more excuses!
- Sign-up for F3Dads trip to Camp Thunderbird. Spots still available…but hit the website soon!
- Area51 t-shirts…2nd round of ordering still open through Saturday night.
Pre Rock Gear Workout On As Usual
Iron Horse has volunteered to run the Pre Rock Gear Workout this Saturday due to YHC’s absence while DR. T Claps to Iron Horse for this. No one has more gear than Iron Horse anyway (except maybe TR, get them both out and the PAX can really have fun). 6:15 start, 6:45 end to allow for those to get to Day Zero and Ascent (don’t forget to EH folks for Ascent).
Those PAX that show up, need someone to also organize/Q the following Sat 8/17 so step it up and talk to Iron Horse in case he is unable to do it, grab the gear and have fun!
I’ll be missing it.
Hydra – bring the gloom
15 PAX posted for a workout that was pre-blasted as “prepare for motion”. Recognizing it has stayed darker longer in recent mornings, the Fall gloom is lurking now and reminded YHC that soon we will begin and end our workouts in the sweet dark gloom as the summer light is fading. To that YHC says “Bring the Gloom”. And to add to the beauty of the gloom there was a light misty rain dropping on us as we started our paintourage.
Warm Up:
1 Lap around track
Merkins x 25
Mosey to field behind school for COP:
SSH x 25
Merkins x 20
MC x 20
Diamond Merkins x 10
IW x 20
Merkins x 20
The Thang:
Time for some Motion:
Indian Run to Harris Teeter (.75 miles)
Merkins x 50
Indian Run back to Olde Providence (.75 miles)
Total Mileage: 1.5 miles
Mosey to field behind school:
Merkins x 20
Plank-o-rama for 3 minutes while wait for all to return from run
Mosey to Concessions:
30 x Dips
20 x Jump Ups/Step Ups
10 x Burpees
Rinse and Repeat
Mosey to Playground and Partner Up:
Old School Situps/Partner planks on feet x 25
Heels to Heaven x 30
Pull ups x 20
Rinse and Repeat
Mason Twist x 15
Mosey to Field behind School:
Sprint Field (50 yards) and Return
100 total yards
Circle Up
Moleskin:
As promised, we moved. The PAX performed well under pressure. The Indian Run forces a good pace and the run from back to front sprint keeps the wheels turning at good clip. Nice job PAX. Way to go Philmont for pounding away and finishing strong!
There was some mumble chatter at the playground. YHC was accused of being too aggressive with the rep counts called out. I won’t name names (49er) but for those of us in mid-life form who are NOT built like long distance runners – some core work around the mid-section is needed.
There was also comic relief offered up by the PAX along the way and is the preferred method for pushing through the pain, as opposed to crying, whining, complaining, or anger. We actually had none of those but internally who knows what some of you are thinking. YHC thoughts are to stay positive and keep pushing.
Great group effort, great individual efforts and super to see new faces in the Hydra gloom. YHC actually recognized several folks from in and around OP neighborhood and Windyrush: Insomniac, Pudding Pop, Gordon Gecko – nice work and keep coming.
As usual, keep hydrating, modify where you have to, keep pushing, and keep coming back!
Strong send off by Iron Horse – respect and thank you!
Announcements:
1. New “Ascent” moderate intensity workout Saturdays 7 – 8 AM at Olde Providence Elementary
2. New 3rd F workouts – Wed & Fri mornings
3. HDHH (Hump Day Happy Hour) – Wednesdays at 6 – 7:30 PM – Arboretum @ Vintners Wine Market. Some of the PAX make break away for some fun and play elsewhere, but will always have landing spot. Some PAX went to Yo Yo Ma’s for cornhole games. All PAX welcome!
The Yardstick PreBlast
“It cost God nothing, so far as we know, to create nice things: but to convert rebellious wills cost him crucifixion.” – C. S. Lewis
Welcome all pax to join us at The Yardstick tomorrow (08/08/13) at 0630 at Panera South Park (just south of Fairview technically, but still doable for you Metro guys – in fact we have a couple Metro pax that post regularly).
We’ll be looking at John 19:16-42 – Jesus’ crucifixion, death and burial.
Watch this: http://www.youtube.com/watch?v=6CpQie8ks4c
We tend to hyperbolize pain & suffering in our 1st F workouts…which is fun and part of what binds us together as brothers. This is obviously something entirely different men.
Hope you’ll join us tomorrow after you post at Hydra, Uhh…A.S.S., Sweet Six, CORE Meltdown, Devil’s Turn, The SharkTank or Bastion.
The Gopher
22 Pax, including 1 FNG, took on The Gopher this morning in Death Valley. This workout had been on the shelf of almost 4 months so YHC decided it was time to dust it off and tweak it a little.
Warm up: There wasn’t one.
The Thang:
-Partner up.
-Complete 20 burpees per team.
-Man A runs to football field and one lap around track then back to transition area. Man B runs down steps to baseball field and completes 20 each of: dips, modified pull ups, CDD’s, LBC’s then runs back to transition area where each team completes a total of 20 burpees (divided up at each team’s discretion). Flapjack. Continue cycle for 40 minutes.
-5 MOM: 20 each- Dollys, Freddie Mercury’s, Rosalita, LBC’s.
-What?…Still 2 minutes left… complete 10 burpees on your own (aka… the Donkey Kong Closer)
-Pax were too fast…. still 1 minute left… plank-o-rama.
Moleskin:
-Not much chatter as pax were spread out on the course and O2 deprived. I think the most cycles completed was 5 1/2.
-YHC changed the team transition exercise from last time from 20 merkins to 20 burpees. Ouch! But a definite keeper.
-Around cycle #4 Joker mentioned to YHC that FarSide was leaving transition area before his team had completed the 20 burpees. YHC would have said something to said cheater…had he not been my partner. (one of the privileges of being Q!). In all fairness to FarSide… YHC was clearly slowing him down and he even ended up spotting me a few burpees on the last 2 laps. #dudeisamachine.
-Tclaps to Slimfast for biking to and from the workout.
-Is it me or is Pinstrips (DV regular) looking leaner and meaner?
-Great effort by all today. Hope the pax enjoy this versitile workout. It is what you make of it. You can do it as an individual workout; a 2 man partner workout; or a 2 man team race. How ever you choose to tackle it…it’s a killer.
49er