When preparing for the workout I reached out to Lutefisk to see if he wanted to join me in Qing today’s workout.  He quickly responded back “yes”.  After about the first 10 minutes I was wishing I didn’t do that.  He brought some pain very quickly.  Also I have to admit I was thrown for a loop when 22 Pax showed up.  I was expecting around 10 and everything I had on the winkie was planned for that number.  This was a great problem to have and luckily there are plenty of things to do around WEP so I was able to improvise very easily.

Warm up:
SSH
Windmills
Flutter Kicks
LBCs
15 Krakken Burpees

The Thang:
With Partners
-Broken wheel barrow down and switch and come back
-Partner Derkins (100 cumulative)
– Bropee – (simultaneous burpee and high five your partner on the jump) 10
– Squerkin (P1 does merkin P2 does squat while holding P1’s feet) 20 each
Happy Jacks – SSH with 2 jump squats every 4 SSH (4)

Handed over to Bonsai to finish the rest of the workout

At this point during the exercise YHC pulled everyone together for a conversation regarding Faith and how it affects our lives.  Plus I needed a few minutes to catch my breath after the beatdown Lutefisk provided.

Next we moved over to the playground where we counted off (1-4).  Then we went through several rounds of exercises
1. swinging derkins
2. pull ups
3. Run to the statue and back – Rotate when group gets back from the statue
4. Plank jacks

Second Round:
1. feet in swing – knees to chest
2. squats
3. LBCs
4. Run to the statue and back – Rotate when group gets back from the statue

After the second round I realized it was only 7:34 and people were looking gased including myself!!  I quickly realized I needed to slow things down a bit to make sure I could make it through the next 26 minutes of the workout.  Its crazy how the summer humidity will make things a lot harder.

Next we all lined up along the playground facing the statue on the side of the hill and did twisting lung walk over to the path.  From there we did several different exercises that were still difficult, but things I felt could help slow the heart beat down.

Started off with American Hammers
Line up in 4 groups and do reverse bear crawl up to the statue and bear crawl back down.
More LBCs when everyone finished
Line up in 4 groups and relay sprint to the statue and back and tag next in line.  Repeat 2 times

Next we moved back over to the playground for another round:
1. swing tricep extensions
2. SSH
3  Hold plank
4. Run around playground – rotate once one lap is finished
5. Burpees – try for 10

After completing all of that we moved to COT where we named Butterbean and CharBroil.  Welcome gentlemen we are glad you came out and joined us.

It was a pleasure to lead the pax.

Today’s workout was like being in a sauna. A brave Pax of 8 put in work anyways. Jiffy almost wore us out during the warm up. We celebrated Peabody’s job promotion and prayed for the adoption that Ginsu is patiently working through. The workout went something like this…

Jiffy on Q

Mosey over to the parking lot on White Street for a quick warm up

SSH (20x), WM (10x), Low Slow Squats (10x), Mountain Climbers (10x), Merkins (10x)

Moseyed up the Massey St hill to the parking lot. Next used the 3 sections of parking as dividers for the following:
– Run to each divider and do 5 x burpees, Run back and do 10 x LBCs
– Then repeat but with 5 x Bomb Jacks and 10 Hello Dollies
– Then repeat with 5 x jump knee tuck and 10 x American hammers
– Switched up to alternate between running and bear crawls and did 10 x Carolina dry docks
– Went back with same thing but 10 x diamond merkins
– Last round with 10 x wide armed merkins and then headed back with 10 x old man sit-ups with just running and no bear crawls

Mosey to the hill and did a Jacobs Ladder up and down the hill with 5 burpees and bomb jacks.

Mosey to Memorial Park and discussed the true purpose of Memorial Day.

Deacon on Q

Mosey to the parking lot near Springs Global

• Wall Merkins (10x)
• Pull ups (10x)
• Wall sits (10 count)
• Extreme CDDs (5x)

Mosey to center of the field for more partner drills for 2 rounds. Big Boy Sit Ups (15x), Ski Jumps (15x), Clapping Merkins (15x), Partner Leg Lifts (15x)

Moleskin:

Maturity is what happens when a man goes from being a consumer to being a contributor at home and in the community.Consumers wait for others to produce or cultivate things for their consumption.Contributors put in work and reap the fruits of their own labor.

When a man is an intentional contributor, he:

– Prepares meals for his wife instead of waiting at the dining table to be served.

– Goes to serves the Lord instead of only being a consumer of faith.

– Leads the Pax instead of being in the shadows of the background.

Where are you in your maturation process?

Be a contributor (HIM) instead of a consumer (sad clown).

Peace,

Deacon

Where to start. WEP and two Qs. What could be better on a great Saturday morning? YHC could not wait to get to this site. It was going to be a double Q with Ginsu. I knew he was going to bring it in his portion so YHC had to bring a little extra in his. We started in the parking lot with a bunch of chatter about  the grass at WEP was like a petri dish and that it had caused skin issues on some even the best dermatologist could not figure out. SO we gave the disclaimer and were off to the races.

We moseyed to the credit union for a warm up. 20 SSHs, 15 mountain climbers, 15 IWs, 15 flutter kicks, 10 windmills.

Mosey to flag pole. Pledge of Allegiance. 10 merkins, 10 Low slow squats, 10 LBCs.

Mosey to the hill. At top partner up. P1 at top of hill non stop flutters while P2 goes to bottom  10 SSHs and back up. flip flop. Round 2 merkins at top squat jumps at bottom. R3 mountain climbers P2 runs to end of parking lot and back.

Mosey to bottom of hill and to the wall. We all sit while starting at one end lunge walk till all goes. next set broad jumps, next set alligator push ups. Mosey to low walls 10 box jumps. Hand off to Ginsu.

Start with 20 in cadence Dips on wall turn over 1- derkins lets do 2 sets of those throw in 2 sets of 30 calf raises and 10 step up per leg on the same wall as well. (YHC did think maybe he should take back over cause this was getting tough).

Get into plank for superman’s with 5 merkins in between. Mind was getting a little hazy at this time so I think we did 4 sets of these.

Mosey to wall and do sets of muscle ups. Circle up for more merkins and LBCs.

Mosey to playground. Partner up P1 pull ups P2 sprints. two sets.

P1 dying cockroaches P2 run around perimeter of playground. two sets.

Mosey to COT a little Mary. Thanks Ginsu for the Invite to Share Q at this always awesome Venue.

Announcements- Bowling June 10, Cannoli run next Saturday. Next Friday meeting on Maturity at Eternal.

Prayers for moms and marriages.

August 18-19 Team Spearhead Charlotte hosts their next Red Light and Blue. This will be a GORUCK weekend filled with four events and the chance to earn five patches if you do all four events.

This event provides your chance to experience a GORUCK class at their entry level option as well as raise money and awareness for veterans in our area.

Here’s the schedule and more information will be updated directly on the Team Spearhead (Charlotte) Facebook page:

Friday August 18

Shooting Event – 07:00 – 13:00
Gambit (Scavenger) – 14:00 – 18:00
War Stories and Free Beer – 19:00

Saturday August 19

Red Light & Blue

Locations, pricing and registration to come.  HC below or ask questions and I’ll do my best to answer them.

Contact Team Spreadhead on Facebook for more information.

UPDATE 05.11.17 – THAT’S A LOT OF BURPEES…
As has become the norm in my experience, the men of F3 have stepped up again to help a brother out. Zima and I have tallied the counts from across F3 Nation and by our math we have a new total. After Sasquatch (The Fort) unwittingly committed himself to 3,140 burpees, we all came to his aid.
The total burpees done so far for #SaveTheSquatch is 6,509. (Over 800 of which Sasquatch did by himself).
So, naturally, our goal isn’t met, we just move the stick out further. See, because we weren’t JUST doing these for Sasquatch, but we were also doing them for Cadre Danny’s 1,000,000 burpee challenge (see below).
So, the new modified goal is 10,000 burpees. Zima and I will tally the rest of the burpees that may come in this evening, and we’ll tweet it tomorrow before the workouts at The Swamp and at Slow Burn in The Fort. We want to ask everyone who does burpees tomorrow to please tweet your total burpees for your workout (total across all the Pax) and tag it on Twitter with #SaveTheSquatch. We want to hit 10,000 burpees tomorrow to donate. Why? Because we are clearly brain damaged, that’s why! And the fact is… you are too. That’s why you’re here and why you hang out with each other.
So here’s to us! The ones without enough sense to come in out of the rain… the ones who run with scissors… the ones who are menaces to the status quo… Do your burpees. Tag them on Twitter, and let’s do some good for unity and for Operation Enduring Warrior. AYE!

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Don’t miss a Q. Sure… we all know that one. The lesson, though, in this situation is: DON’T PROMISE BURPEES AS YOUR OWN PUNISHMENT FOR MISSING YOUR Q.

But… sometimes we speak before we think, and once it’s in the Twitter aether… well… it has the potential to take on a life of its own. Sasquatch (Danny Witbeck – The Fort) missed on Monday May 08, and he felt bad about it. So he apologized… then he foolhardily promised that for every like he got on his apology post over the next 48 hours, he’d do 10 burpees…
Most of us spent the rest of the day checking in and watching the “Like” count rise like it was some sort of Jerry Lewis Telethon total, or maybe as though it were the stock price of a dotcom darling in the mid-nineties… (How high will this go…? Gosh, I never thought it would go this high…!)

*SIDE NOTE: As I write this, his total sits at 309 likes which, if you suck at math = 3,090 burpees*
That’s a lot of freaking burpees… Too many burpees for one man. Sasquatch is a beast, it’s true, but as Pax from across F3 Nation piled on the burpee count (Yes, I did “like” it from all 6 twitter accounts I have access to, why do you ask?), we felt it may be reasonable to pull Sasquatch out from beneath the crushing weight of burpees under which he placed himself. So, as his fellow Pax, for the sake of good karma when we may accidentally do something REALLY stupid and need the help of all our brothers, we are going to share in the burpee love and help Sasquatch get his burpees done.

Therefore (!), out of our love for Sasquatch and for Burpees, we are organizing a #SaveTheSquatch Burpee-vergence in the Fort on Friday May 12, 2017.

Here’s how it’ll work:
The Burpee-vergence will have 2 locations: Slow Burn (the Chick-Fil-A across from Baxter Village) and The Swamp (the Best Buy at Rivergate Shopping Center). Boot Camps will be going on in both places just like normal for those not inclined to share in the burpee love. For the rest of us, we are going to take the number of remaining burpees, split them among the willing Pax, do them together, then join the Boot Camp already in progress at both locations. (Or if you are at The Swamp with CSPAN on Q, there may already be a lot of burpees planned in the workout, so follow his lead). So, one more time, for the math-challenged: If 30 guys show to do burpees, we may each do 100 burpees… That’ll suck, so let’s show up in FORCE. We have a chance here to do some good, and have some hate, er… I mean, FUN! Let’s do it!

Additionally, as the guys who are part of GRT #2259are aware, these burpees can all go to support Cadre Daniel’s 1MM Burpee challenge, which supports Operation Enduring Warrior.

17 Pax posted to The Fort on a wonderful April Fool’s Day morning for their weekly Saturday downpainment.  This being the first Saturday post-P200, certain runners among the pax needed a refresher on the pain of what a boot camp feels like.  After welcoming an FNG EH’d by Jiffy and proclaiming the Disclaimer, Crab Cakes took the pax out for warm up.

The Thang

The longest warm up mosey in the history of The Fort took the pax all the way past the trash can near the parking lot when CC called for pax to circle up.

YHC’s fuzzy memory together with a desire to forget the obscene moves CC used for warmup mean this BB will have limited details of this portion.  Let’s just say that it warmed up the mumble chatter as much as it did the muscle and joints.  The tomatoes running the WEP loop (2 different groups) probably wish they missed this scene.

Run the trail out of the parking lot down to Harris Street Park.

Line up at the end of the basketball court.

Proceed through a series of suicides interspersed with resting walk back to other side of court.

Next up, merkins until Q calls “Go” and then sprint to other side of court and back (several series of these)

Handoff to Double D

Run lap around the park and ball field

Circle up around one half of the basketball court

Bear crawl around 1/2 of basketball court + series of merkins, CDDs, Moroccan night clubs (rinse & repeat)

Run lap around park and then pick  up trash

Circle up around 1/2 of basketball court

Lunge walk around 1/2 of basketball court + series of squats, monkey humpers (rinse & repeat)

Mosey to playground for series of jumps back & forth over the playground barrier — forward x10, left x10, right x10

Bombjacks x20 OYO

Run home via trail

COT

Naked man moleskin

Sorry to miss Ginsu for this pain fest.  Thanks for booking CC and me on the calendar.  Keep up the good work leading from The Fort’s home base!

T-claps to Jiffy for the EH of Dillweed!  Great name too…be sure he keeps posting so he can get the full value of that handle.

Bolt wowed the pax with his version of Moroccan Night Clubs, which he has converted to a full body workout.

Thanks to all the pax for the enthusiasm and energy…always fun and rewarding time leading with CC.

SYITG