19 strong rolled out of the fartsack and put in their downPAINment!
Warmup:Ahnold had the Q
SSH x 25
IW x 25
Mountain Climbers x 25
Pain station rotation: Bartman on Q
Run from the PC down main street and over to the amphitheater.
Joe Hendrix (backwards bear crawl) up the PC steps OR Jack Webb (one merkin/4 air presses) x 5. Each person decided if they wanted to JH up the stairs or JW at the bottom.
Next exercise is……..there wasn’t one!! Rinse and Repeat for 35 minutes! PAX brought the HEAT!
35 Minute Tail of the Tape (using Screech as our benchmark! #incrediblepace!)
Dips = 135
Derkins = 90
JH = 9 flights of stairs #crowdpleaser
JW = 135 derkins/540 air presses #ouch!!
6MoM: Ahnold on Q
Hold for 6” 1min
WW Wipers on Q
– TClaps to the guys who finished the Spartan Beast over the weekend! Nice work!
– Keeping Spicoli in our prayers!
– Men’s Roundtable 3rd “F” tomorrow moring, 5:30am…come on out, plenty of room!
– Get signed up for the April Mud Run, see Flay’s email for sign up instructions. Deadline 11/13
13 men gathered round the SF for a MOAB inspired, er copycat, of Flay’s Monday Beatdown. BTW, it was fun to watch two 2.0s (Nemo and Tebow) try to figure out how to plant the shovel #JennerandIhavelotsofwork
Tebow and I notice a particularly bright, twinkly star as we procrastinated and stayed in the warm car, awaiting the inevitable. So….Line up in two lines and face the Star.
SSH while singing “Twinkle Twinkle” in cadence (that’s 18 SSH)
Circle up for IW x 25
Inspired by Flay’s Monday MOAB, the entire workout will be Elevens OYO. Plank each time you are done. They are:
Burpees & 4C Flutters
Merkins & AirPresses
AirPresses & Merkins (Thanks RTG for asking if the previous should “Go back down”)
Squats & LBCs
Farmer’s Walk (Arms raised overhead) to the speed bump and back
2C Mountain Climbers & Russian Twists
Finish with 5 count Superman/Banana
It is hard to believe that this took the entire 45 minutes and everyone appeared to be SMOKED. #wedidnotgoanywhere!!!! For those counting at home, we did 55 of each exercise, save for the Merkins and AirPresses which totaled 110!!
COT & BOM
While on our backs, I shared the fact that I saw a Satellite yesterday at MOAB. Would you believe, we saw it today. Makes sense I guess, seeing that it is circling us at 17,000 mph!
T-Claps to Fertile, Big D, and 1D for Saturday’s Spartan Beast #everyoneisstillsore
Nemo and Tebow need to work on planting a shovel #lolololololololololol
We lift up Spicoli and his doctors as he has his biopsy tomorrow and gets results Friday
We lift up Frederick (fertile’s Dad) who fell and broke his hip. Pray for a speedy recovery
Deadline for the Spring MudRun (April 12 – The first Saturday of Spring Break for GVille County) is Wednesday. Sign up!
We will be getting with TBC to form teams for the Palmetto 200 (March 28-29)
Next workout is Thursday, same channel. Jenner has the post-birthday Q
THOUGHT FOR THE DAY:
View your challenges or circumstances today as an opportunity to rely on and receive more of God’s power.
The USMC Ultimate Challenge Mud Run is the F3 Nation “Super Bowl,” only better because it happens twice a year. Our next opportunity is Saturday, April 12th, 2014 at the Leatherneck course near Columbia, SC.
We have reserved a block of priority F3 starting times with the Mud Run organizers. Each region has already estimated how many slots F3 will need. Starting times earned by high finishes in the Fall run will be honored.
Registration and payment this year is a little different than years past. We’re trying to overcome some past issues and make it easier on the organizers and smoother for the teams. Please read the instructions carefully. There are three registration options, and the form is below:
1. Team Captains may register and pay for entire teams. Team Captain must know all info for each team member
2. Individuals can register themselves and indicate their team
3. Individuals can register as “free agents” and will be assigned teams in their Region
If you are not already on a team — or don’t know your team — go ahead and REGISTER as an individual free agent, so you can be counted in the total. This is important.
Registration fees are $55 per person/$220 per team and the deadline is Wednesday, November 13th. These fees reflect the increased registration fee charged by the Mud Run this year as well as PayPal processing fees we incur while collecting from F3ers. Registration is considered a “hard commit” with no guarantee of refund should you be unable to compete, even if your slot is filled by a free agent. If you register and cannot meet your commitment, it’s your responsibility to your team and your Region to find a replacement.
Transportation will be arranged by each region as we get closer to April. Bus charter and “sundries” in past years has cost in the $40-$50 per person range. This will be collected separately from the registration fees, and later.
This year, we have decided to honor Operation Enduring Warriorwith a donation from F3 Nation. They support wounded soldiers, particularly amputees. You may have seen them at the Fall Mud Run or other events running the course in full military gear and gas masks. Several of their group compete with prosthetics and one has no legs at all. There is a block on the registration form to make a donation. $5-$10 per person as an add on is suggested, but feel free to donate more, less, or nothing at all. It’s completely optional. We will make the donation at a brief “big check” ceremony after the mud run. More information can be found at the link below.
Finally, we have set up a dedicated email account for Mud Run issues and coordination. Please use it!
Aye, gentlemen. There’s only one way to start the week off right, and that’s with a tidy little beatdown at MOAB. This week’s installment was hosted by YHC, we hope it did not dissappoint. 8 Hardmen planted the #shovelflag at the parking lot of old JL Mann and got to it. We didn’t go far, but we got a lot done
SSH x 20
IW x 20
The Thang (Circle of Pain)
Here’s how it worked. It’s 11/11, so we couldn’t resist doing 11s of all the stuff we hate most (everything but running, basically). Each pair of exercises was done as 11s (i.e. 10+1, 9+2, 8+3, etc. Each time adding up to 11). Everybody had a kettlebell/dumbell for the weight exercises. Those that forgot were provided with a cinder block by YHC.
Squats/Flutters (4 ct)
Merkins/Military Presses with weight (#smoker. #Tclaps to Grit and Dexter for banging it out with a cinder block)
Mountain Climbers (2 ct)/Russian Twist with weight (2 ct)
Kettlebell Swings/Tricep extensions
In/outs x 20
Backscratchers x 22
VEEEEEERY quiet this AM, with very little #mumblechatter. We’ll chalk that up to several cases of the Mondays as well as what YHC feels was a pretty tough set of circuits. We’re very happy to have our “aero” hairstyle because lifting our arms to shampoo up seems like it’ll be a challenge in the next couple of days #shouldersmoker
One exception to the lack of #mumblechatter: 1D mentioned a devotional he was listening to on the way over about how we should all see each new challenge not as an obstacle but an opportunity to improve ourselves and our faith. Something for us all to keep in mind when that #fartsack is calling, when that next rep seems to be too much, there’s a hassle at work, or an issue at home . You can always do more. #foodforthought
Serious #Tclaps to 1 Direction and Electric City for not #smartsacking after the Beast. #hardsacking?
Prayers for Padre, as he has an MRI to check up on something today
Prayers for Spicoli. His biopsy is coming up and we remain faithful that he will have a path back to health
Lastly, we neglected to mention it in COT, but it’s Veteran’s Day. Thanks to all who have served and are serving. We wouldn’t be here without you.
23 Faithful gathered around the shovel flag to start Saturday off with a bang and bring Sin city to G-Vegas.
SSH x 25
Merkins x 10
IW x 20
Burpees x 10 OYO
Mosey the long way around the park to the bottom of the hill
Deck of cards, each suit is an excercise (Hearts = Burpees; Diamonds = Merkins; Clubs = Lunges (double-count); Spades = Air Squats), and the card dictates the number (J=11, Q=12, K=13, A=14). 104 of each ecercise for those doing the math.Every 5 cards, sprint to the speed bump at the top of the hill
4xMerkins…5xLunges…11xLunges…14xBurpees (THERE WAS THE A OF HEARTS!!!)…10xMerkins
Sprint up hill
Sprint up Hill
Sprint up Hill
Sprint up Hill (TBC used this time to try and make Flay ferment some Merlot)
14 PAX sidled up to the Golden Strip to make their standard #downPAINment. They had no idea what kind of journey they were about to embark on. Consider yourself notified, gentlemen. Murdock has officially raised the bar around here.
Flay humbly posting on behalf of Murdock.
Side Straddle Hop (4ct) x 25
Merkins (4ct) x10
Slow mosey to base of driveway hill.
The Thang (editor’s note: get comfy, because this is about to get reaaaaaaally interesting—Flay)
Brieﬁng – (In Plank) F3 is about Fitness, Fellowship and Faith… A fourth F is FUN. This Q incorporates all 4 F’s.
Break into two teams (Ideal – teams of 5-7 people each, we had 5 each)
You will have 7 stations with varying types of exercises. Each station will be marked by a red chemlight to indicate a station.
Along the route you will ﬁnd green and blue chemlights. The blue chemlights mark the route like bread crumbs. Green chemlights mark a spot to stop and do 5 burpees.
At each station you will ﬁnd a card in a bag. On the card will be a Bible verse that loosely pertains to the next exercise you will be doing. Remember the connection of the verse to the exercise… It will save you burpees at the end of the race.
Each team will be given a Bible in a bag to carry with you. Before starting each station, you will have to turn in your Bible to the correct verse and read it aloud. As the verse is read out, all team members must repeat the verse phrase by phrase. There will be 2.0s at each station to answer questions.
This is a TEAM event for time. If you leave a team member behind, you fail. If you are separated during a team run by more than 15 yards, you fail. Learn to encourage and learn that completing as a team is more important that winning on your own. We were made relationships! Listen carefully, to complete this event, you will need to carry all items that you ﬁnd along the way unless told to leave them behind.
Station 1: Team Log Run w/ 200lb Log- Verse – Matthew 10:37-39 – Pick up your “special item” and do a team run to the Mauldin Middle School Track as a team to Station 2. There will be one green chemlight halfway there. (5 Burpees)
Station 2: Cinder Block Relay Race (240Yard Relay w/ Rinse & Repeato). Verse – Ephesians 2:20 – Run to the ﬁeld goal and each team member will relay a block from goal post to goal post and back (240s). Hand off to the next person in your team. There are three blocks per team, so you can run three abreast. Rinse and Repeato! Return to the station and pick up your “special item”. Follow the driveway behind the middle school to the trailer and drop off your special item.
Station 3: Sand Bag Carry. (350 yard w/ 5 Burpees at halfway). Verse – Matthew 7:26 – Each member will pick up a Sandbag and carry it to Station 4 along the path thru the trees to the basketball hoops. There will be one green chemlight along the way.
Station 4: Sled Push/Pull. (80lb Sled x 50 yards). Verse – 1 Corinthians 3:11 – Buddy team relay. Pair up! As a buddy team, you must push the 80lb bag of concrete to the mid-ﬁeld and back (marked with a chemlight). Relay to the next buddy team in your team. This Tub and Bag are yours to carry all the way to the end of the course. After completion down and back, carry your sandbags at the start of Station 4 and carry your tub and concrete to Station 5
Station 5: Climb The Fence. (15ft Chainlink Fence Climb or 5 Burpees on failure) – Each member of your team must climb to the top of the fence and touch the horizontal top bar. One team member must climb to the top to retrieve your next “special item”. If you cannot touch the top horizontal bar, you must do 5 burpees. Upon completion, carry all items to the parking lot to station 6.
Station 6: Bucket Carry. (8 gallons of water in a bucket or 65lbs x 50 yard – two man carry). Verse – John 4:14 – Buddy team relay. Carry 8 Gallon bucket from the starting line to the speed bump and back. All buddy teams must carry the bucket down and back. Grab all items and run to station 7.
Station 7: Solid as a Rock. (Called the audible on the run part because of time) – Carry all items across the parking lot and and mix and pour into the premade form. Two members of each team will mix while the rest of the team runs laps around the parking lot in a slow mosey (lap-nator)relieving the mixing team at the completion of each lap. Time stops when each team has poured the contents of the bags into the form to the 8″ mark on the form or when all contents are in the form. The contents formed 120lb concrete cross with an embedded chain so it can be used for a later workout.
First place does 20 Burpees (minus 2xBurpees for each correct verse correlation)
Second place does 30 Burpees (minus 2xBurpees for each correct verse correlation)
Called the Audible due to time – Winning team get bragging rights.
The cross shaped form will be used in later workouts for a herc-hoist and team drag obstacle.(#beafraidbeveryafraid)
Special thanks to Murdock’s 2.0s – Baby Seal and Mr. T for the help. Could not have pulled this off without them!
Note from Flay: I’ve been trying to come up with something witty to say about this, but, honestly, I’m in awe of the effort that went into this. Wow… Just… Wow… Standing #Tclaps to Murdock, Baby Seal, and Mr. T on this epic Q. I’ll be making a note to keep an eye out for the next time Murdock’s on deck and will make sure I’m there. Murdock sent me a dropbox of pics and videos from the workout, but I the site won’t let me upload that much. I’ll try to find a way to share these with the Swamp Rabbit PAX. Powerful stuff.