17 men assembled for an assault on the biggest and best AO in Area 51. Once disclaimed, we proceeded thusly.
Yog through the expansive front yard, ignoring the early complaints from Haze about the uneven terrain. The abundance of private school AOs has softened the PAX. Haze used to be Yellow Rose-parking lot tough. Gather up near the traffic light for a sensible warmup consisting of IW, MC and 6-count burpees (for Hops). AYG down the sidewalk on 51 to the first entrance on the left. Select a lifting rock and head up to the islands parking lot.
Line up abreast at the first island. With your rock, 5 curls, 5 OH press, 5 tricep extensions, then run to the last island and back to your rock. Take your rock to the next island and repeat from there all the way through the parking lot. Purell and Scabby earned bonus points (redeemable for “Legends of Area 51” autographed memorabilia) by running through the last island all the way to the curb. Recover with more lifting (without the running). We left our rocks there for safekeeping.
Mosey over to the hill next to the ball field for a little weave run up and down the hill, working our way towards the hotbox. Utah was either confused or angry and just wandered around for a few minutes during this part. He seemed ok by the end though. Muster in the hotbox and select a bench – 5 jump ups, 10 derkins, 15 dips then go touch the first trash can and back to your bench. Repeat for all 7 trash cans. Ouch. Recover with some People’s Chair and BTW. Turkey Leg questioned the practicality of BTW – easy for him when he weighs 78 pounds. Try holding my 215 up there. Udder successfully got all the way up to putting his Bs on the W – impressive. The church will want to wipe that part of the wall down though.
Head back over to where we left our rocks. Partner up. Partner A takes both rocks and starts towards their home while partner 2 does 5 HR merkins and chases. Repeat until the rocks are home. A little Mary there and then back at the launch to run out the clock.
Good times. Join me for my 3rd of 4 Qs this week tomorrow at The Fishing Hole.
Announcements:
Sign up for the Crane Relay out in Ballantyne in late October. I’m in. https://f3southcharlotte.com/2018/07/14/the-crane-relay/
Tuck has set up the 2nd annual Beer Run (not to be confused with the Beer Mile). 6 breweries. 4 miles. 8/18 at noon. Sign up for the #beerrun Slack channel for more details. You want to do this.
12 PAX for some frothy hill repeats in Raintree.
Warm-up:
Quick disclaimer, headed north on Providence, left on Raintree down to gravel lot just shy of Raintree CC for 10 LSS and 10 Hillbillies. Everybody was nice and warmed up thanks to the 200% humidity.
The Thang:
Simple instructions don’t necessarily mean easy. Typically far from it. Start at speedbump at bottom of the hill and up to Four Mile Creek, then back down to the speedbump. Go hard on the way up, recover on the descent. AMRAP. Mosey back to launch for Bulldog’s expedited COT (had to run out as he was hosting England’s 4th place celebration party).
Moleskin:
Right about 6.5 miles for everyone and we got between 7.5 – 8 hill repeats in. Impressive feat given the 6% grade on .28 mile uphill and 200% humidity. BRR training at its finest/worst. Mumblechatter was sparse today but I think several expletives with my name were heard. Everyone was grinding hard and getting after it. We lost Margo mid-way through the workout, crab cakes for dinner and FT don’t mix. Hope you are recovered by now. I know the rest of us won’t be for a few days. Thanks for following my lead, as painful as it was, and great work by all!
Have you ever been to a bar and saw a giant Jenga set? Yeah I haven’t either. One time when I wasn’t at a bar, I certainly didn’t have a thought that it would be fun to play Jenga at an F3 workout. We’ll blame this workout and the concept on the alcohol.
12 dudes came out for a fun time playing Jenga. It went a little something like this.
Warmup-
Mosey over to the picnic pavilion.
Thang –
FYI there are 54 blocks in a Jenga set. This makes the math easy. I numbered the blocks 1-9 with different exercises for each one. I went for a full body beat down. 1-3 were arms/chest 4-6 were abs and 7-9 were legs. The order we went in, is the order people pulled in the parking lot.
1 | 10 WORST Merkins.(1 Wide + 1 Regular + 1 Diamond = 1) Hold plank until next piece is pulled |
2 | 30 Carolina Dry Docks. Hold half push up until next piece is pulled |
3 | Bear Crawl around BOTH sets of stairs. Hold squat |
4 | 20 WWII situps. Hold American Hammer position (only thing touching ground is your six) until next piece |
5 | 30 heels to the heavens. Hold feet 6″ off the ground until next piece |
SIX | 25 Reverse crunch (bring knees to chest). Roll to stomach and hold low plank (elbows & toes) |
7 | 20 lunges (10R + 10L). Calf raises until next piece |
8 | 25 JUMP ups (low or high step). Squat hold until next piece |
9 | All you got sprint to Carolina Courts and back. Wall sit until next piece |
There was a penalty for the person who made the tower fall. We didn’t stop for Mary since she was already part of the workout.
Announcements-
Moleskine –
9 brave men got out of bed with high expectation for a low to moderate amount of running.
Mosey to tennis courts and circle up:
SSH x 15, Burpee x 10, Merkin Ladder x 10, Imperial Walkers x 15, Squat x 20
Mosey to top of the hill:
Partner work – 150 merkins, 200 shoulder presses, hill runs and burpees mixed in.
I was trying to figure out what happened to all the cinder blocks and pallets; but quickly learned recalculating has been smashing them to pieces during workouts. Now we have no toys to play with, and I had to call an audible. Luckily I saw some some football sleds in the distance.
Hot lap around the track. This was way out of my comfort zone and possible the first time I have entered a track at my own will. On a side note; no one passed me.
Mosey to the football fields where the slacking bar was raised to an all-time high. We did 10 minutes worth of sled pushes in 2 groups. 1 group would push the sled and the other would perform 3 burpees and catch the sled. No burpees were done; but in defense of the group the sled was awful.
Mosey to bleacher and full length up and downs.
All in all the pax worked hard and really focused on the “modify if needed” part of my disclaimer. It was great to see everyone and mix a little F3 into my full-time shaker weight routine.
This is the instruction manual I should have provided for Header before the workout. Things got a little complicated for 5:30 in the morning for some people…
10 men showed up for possibly the most humid day of the year. We were swimming by the end, but a good time was had by all.
15 Side Straddle Hop, 15 Imperial Walker
At the track…
Walk 1/4 while lunging every 5 steps. At the quarter mark drop your bell and take a lap.
Walk 1/4 with overhead press. At the quarter mark drop your bell and take a lap.
Walk 1/4 while lunging every 5 steps. At the quarter mark drop your bell and take a lap.
Walk 1/4 with curls. At the quarter mark drop your bell and take a lap.
Mosey to the side parking lot and partner up.
Round 1: lap + 20 jumps squats while P2 does high pulls
Round 2: lap + 15 merkins while P2 does right arm lawnmowers
Round 3: lap + 15 merkins while P2 does left arm lawnmowers
Round 4: lap + 10 dry docks while P2 does triceps
Round 5: lap + 5 burpees while P2 does t bell squats
Mosey to the courtyard
With a partner you need the following: 100 swings, 75 cleans, 50 snatches, and 25 clean and press
One partner works on the count while the other rotates between a lap around the church, jog up both staircases, and 25 merkins.
Finished with a brief merry (thanks Header and Sanka) before returning.
Glad you joined us Lumberjack and welcome Killi! Smart move leaving the bells at home. 🙂
Please to lead, thanks for the opportunity Chin Music.
10 PAX shook off the Monday morning blues with a 5 mile run and stretch at Blakovery this morning.
THE THANG:
Here is the route:
MOLESKIN:
Some observations from this mornings edition of Blakovery:
-Bratwurst was early but still no disclaimer.
-Tuck is on the verge of losing his Italian card. He had a family reunion without Cannolis. If it is discovered that the event was without gabagool or he is eating at Olive Garden, it is probably over.
-Depth Charge easily covered 6 miles circling back to make sure I was not lost.
-There may have been 2 HCs for the SOBLand/Area 51 Crane Relay on Friday, October 26t. See pre-blast https://f3southcharlotte.com/2018/07/14/the-crane-relay/ Contrary to earlier reports, YHC was not one of them.
Thank you for taking us out Tuck and see you all next week.
14 men gathered in a middle school parking lot to get the week started off right. Through some kind of scheduling glitch, I have four Qs this week – Base Camp, Anvil, Fishing Hole and RockZero (split with Cooter for his VQ). Should be fun. Anyway…
Mosey down to the track for a moving warmup.
Here and There (15 jump squats over there, then 5 CDDs here, 10/10, 5/15).
AYG 400
Here and There again with merkins and lunges
Yog up to the rock pile. Partner up and grab a rock. Partner 1 does the exercise while partner B runs the sidewalk loop and bunny hops up the stairs. Flapjack and repeat. Curls, overhead press, triceps.
Down to the bleachers for partner derkins and situps. Then 10/10/10 step ups/derkins/dips on the bleachers.
Finally, over to the field for my go-to time killer, sprints with 10-count in between.
Done
Observations:
– It was good to see Dora for the first time in a while. Less nice to hear him complain the whole time, but still.
– Apologies to Thumper for confusing him with Heartbreaker. Similar speed, body type and red hat. Thumper checked my self confidence for me after the AYG 400 as we finished together when he said something like, “at least we didn’t have to push it at the end”. I had definitely pushed it.
– Costanza has the worst Dolly form that I’ve ever seen.
– Watch out for Sardine and Thumper at Hawks Nest tomorrow. They are ready to break out of the moderate comfort zone. Dudes are both fast.
– Slumdog is posting 8 days a week lately. Keep working, brother.
– Fun crowd this morning – thanks for the opportunity.
Announcements:
Check out the preblast for the Crane Relay. https://f3southcharlotte.com/2018/07/14/the-crane-relay/
Tomorrow at DMZ we have the legendary F3 and Area 51 OG RUNSTOPPER with the Q.
In the middle of BRR training, you know you need an old-school beatdown.
Guaranteed you will be feeling it Tuesday in all the right places.
Don’t miss it 0530 Carmel Road Park Monday 7/16.