15 SOBs decided to start their Friday off right by getting better for the Spring Mud Run.
Veteran crowd so quick disclaimer then off we went.
The Thang:
Mosey past the monolith across 521 and up Btyne Commons Parkway, left on Btyne Corporate Parkway, serpentine hill run – the mosey over to bottom of stairs at Premier parking deck.
Stair / burpee ladder (of sorts)
5 burpees oyo – run to level 1 plank and regroup – 5 burpees oyo run back to bottom plank and regroup
5 burpees oyo – run to level 2 plank and regroup – 5 burpees oyo run back to bottom plank and regroup
5 burpees oyo – run to level 3 plank and regroup – 5 burpees oyo run back to bottom plank and regroup
(Q fail as YHC was already O2 deprived and miss counted and stopped at level 2 – Thanks Bratwurst)
5 burpees oyo – run to level 4 or top plank and regroup – 5 burpees oyo run back to bottom plank and regroup
Mosey to the soccer field next to parking deck and line up along the nice line between the green soccer pitch grass and the dead brown grass – recovery = bear crawl to other side of field – 50ish yards.
(MT and Dorie are bear crawling beasts – not sure YHC can run that fast on two feet)
Fast mosey continued down Btyne Corporate Parkway, cross the bridge and turn right. Plank up – 10 single count merkins waiting on the six.
Following path along parking lot, down stairs, then back up the hill and run along the crest of the hill, nice off camber running – back down to trees across the back – slalom around trees and run around back small pond, back up to parking lot.
Circle up for mini COP
SSH x 25 in cadence
Slow Squats x 10 in cadence
Peter Parker merkins x 5 in cadence (sorry Frehley’s for using incorrect taxonomy)
Run back around the lake, run right – thru the woods and over the bridge (bear crawling across the bridge)
Mosey up hill to next pond for circuit work
Lap around lake followed by wall climb x 4
Plank and wait for six
Quick mosey to next parking lot and line up (watch out for parked cars)
Bear crawl 5 parking spaces – 10 CDDs
Lunge walk 5 parking spaces – 10 jump squats
Rinse and repeat across parking lot – 100 yards or so.
Dorie Q’d mary waiting on six
Fast mosey to fitness trail to low and high bars.
Low bar arm walk with 5 dips at the end
High bar walk (work way down the bar in the up pull up position ) – 5 pull-ups – switch bars and work back in up position.
Rinse and Repeat x 4
Plank Q’s by mermaid – six inches right leg high, regular, six inches left leg high, regular
Just enough time to get back to launch by 6:15.
Jailbreak at the end – YHC was smoked – could barely keep up with these beasts.
All done – just a little more than 4 miles covered.
NNM:
It was a privilege to lead you gentleman around the great AO. It is always humbling to have 15 pax decide its worth it to deny the fartsack to follow YHC all around the AO. Thanks for the opportunity.
Lots of Larry Birds today – too many to name them all but Bratwurst, Dorie and Margo are stair climbing beast – YHC was almost smoked before we started just staying ahead of them.
MT and Dorie can bear crawl faster than most bears. Watch out DK, they may give you a run for your money.
Dear Abby pushing the pace all morning, keeping us all honest.
Solid work all around by the pax on the arm walks both low and high (Holding the top of the pull up and working down the high bar crushes the arms and core ) YHC’s shoulders still hurt now.
Great group today with great mumblechatter – its why we get up and go out into the gloom before most people think about getting up. Thanks brothers for helping YHC start the weekend off right.
Announcements:
Big Tuna and Camancho both VQ at Stonehenge – 6am launch
Convergence at F3 Indian Land at Indian Land elementary – launch at 7am
Looking for others to step and get on the Q line-up for The Brave
MT and Champagne to work on setting up a 2.5 to 3 mile course around the AO with 5 to 8 obstacles to allow mud run teams to run together for time – look for more to come on this.
Weekend trail runs starting to happen at Anne Springs Close greenway – watch twitter.
That’s all – if something was missed shout out in the comments
Champagne Out.
IT was a balmy 45 degrees Friday morning and YHC was on Q for The Brave. Since YHC hadn’t posted since Christmas eve, the anticipation for a good beat-down was high. The weather was perfect, even mild for late December.
YHC pulled into the parking lot with about 7 minutes to launch time – hmm – no cars – guess everyone still working on catching up on sleep from NYE.
YHC figured to remain in the car and wait for the pax that were sure to arrive and listen to some nice angry man music to get pumped for the workout.
5:14 and still no pax – hmm so if no one shows does it still count as a workout (sort of like if a tree falls in the woods and no one is around to hear it, does it make any sound?)
5:15 arrives and no pax – not to worry, if YHC pulled his sorry arse out of bed, there was no way YHC was going home – this workout would happen – the following is what took place and for all of you who stayed in the fartsack – hope your jealous.
Run down Ballantyne Commons Parkway to the Ballantyne Corp Parkway. Hang a left and do some serpentine hill runs then mosey over to the Premier deck – wave good morning to the security guard (who evidently didn’t have an issue with only one pax running in his deck vs. the larger group that Outback took who was run off).
Quick run around the deck, up the stairs, across the top and back down and proceed down Btyne Corp Pkway. (at this point YHC half expected to see Haggis go running by)Cross bridge over Johnston Rd, and hang a right – stop for a quick 25 merkins to wait on the 6 – oh wait, there is no six today.
Run behind the building and do the slalom run between the trees across the back, the around the pond and back to the lot for 25 SSH in cadence, 25 Merkins, 25 Slow Squats (are they in cadence if YHC is the only one doing them???)
Back around the lake and hang a right, bear crawl over the bridge then up to the next pond.
Lap around the lake, and wall climb x 4 – mosey over behind the next building.
Lunge walk 10 parking spaces, 10 jump squats, bear crawl 10 parking spaces, 10 CDD – rinse and repeat x2.
Run to next lake – make a lap – then 25 merkins and 20 slow reverse lunges per leg at the picnic area, then another lap.
Run over to next lake – plan for some backwards uphill runs, but audible – evidently there was a sprinkler malfunction as the area around the lake was slush and way to mucky for hill runs.
Head over to the exercise trail.
3 x arm walks across the low bars.
3 x arm walks there and back on the high bars
2 x single bar dips.
Just enough time to make it back by 6:15.
Final tally – 5.25 miles – lots of merkins, CDDs, jump squats, lunges and bear crawls. Fun was had by all.
NMM
YHC often wondered if he would go thru with a workout if he were the only one to arrive – and today YHC found out the answer. It was a good workout but the 2nd F was definitely missed. Plus when YHC doesn’t have to explain the next exercise etc. there is very little “rest time”.
Announcements:
Joe Davis Saturday Jan 10th. Check out the post and donate to the coffeeteria via the paypal link.
Thats all YHC’s go
Champagne out.
Shout out below if you are jealous for missing this great beat-down…
9 men decided to start their weekend off right with a proper SOB downpainment in the Gloom of Ballantyne.
The VSH was planted as MT was DR and had the real one. All veteran crew so no disclaimer given and off we went.
The Thang:
Run down Ballantyne Commons pkw to the Premier parking decks. (the night before, Mermaid asked if we would be running the parking decks, said he needed some parking deck work – ask and you shall receive. Not to mention YHC need to work off the Bad Daddy’s dinner from the previous night also)
Started at base of the stairs of the first parking deck – 10 burpees oyo – run to top of stairs.
10 burpees oyo
Run across top of parking deck and down other stairs.
10 burpees oyo
Run around putting green to adjacent parking deck and up the stairs
10 burpees oyo
Run across top of parking deck and down other stairs
10 burpees oyo
Run down Ballantyne Corporate Parkway over 521 bridge and turn left to get to exercise trail, but by pass all the fun and head to Lochness.
Time for a little Stonehenge /Dolphin special
3 pain stations – Derkins, Jump-ups/Step-ups, and Dips.
Run 1 lap, then 1 lap, with 10 derkins, 10 jump ups, 10 dips,
Run 2 laps, then 1 lap with 20 derkins, 20 jump ups, 20 dips,
Run 3 laps, then 1 lap with 30 derkins, 30 jump ups, 30 dips
Run 2 laps, then 1 lap with 20 derkins, 20 jump ups, 20 dips
Run 1 lap, then 1 lap with 10 derkins, 10 jump ups, 10 dips.
Fast Mosey back to launch. Estimated distance covered between 5.75 miles – 6.25 miles
NMM
Believe that Haggis was the only one to complete the full cycle and he crushed it – dude is a beast. Brushback and Soft Pretzel were a close second, only missing the full cycle by the round of 10s. YHC and Mermaid (thanks for keeping YHC company) made it all the way back down thru the round of 20 before the time was called. Everyone was close behind and pushing it and going the entire 60 minutes. Awesome job guys.
Great to see new faces visiting The Brave – welcome Hannibal and Voodoo – hope you guys come back.
Parking decks with burpees is a great way to warm up with the temps are cold outside.
Wasn’t much mumble chatter once the burpees started and on the pyramid, the pax were spread out so may have missed some – shout out below if anything interesting or noteworthy happened.
It is always an honor to lead these workouts and this great group of men around the great AO.
Announcements:
Sign up for the Joe Davis run and select Area 51 so we have the largest team.
Check out the site for 2nd F opportunity January 10th Q’d by Simba and Stone Cold to See Unbroken.
That’s all – if something was missed – shout out below in the comments.
Champagne out.
9 crazy maniacs from Area 51 decided to ignore all common sense and get after it at Anvil this am in the cold, wet, windy Gloom
The VSF was planted, as the real shovel flag was safe and warm at Mermaid’s house.
No – FNGs so little to no disclaimer given.
Waiting around for 5:30 to hit, and the request was made to get stated so off we went.
pax divided into groups of 3
pax 1, (which would act as the timer) started at Station 1 – the covered picnic area (small break from the wind and rain)
The following was done: 20 Jump ups, 20 Dips, 20 Decline Merkins then run to Station 2 and relieve the pax there.
pax 2 – start at Station 2 – the playground for the following:
10 pull-ups, 20 donkey kicks on the swings, and 20 merkins – rinse and repeat until relieved by PAX 1
pax 3 – mosey entrance #4 bottom of the hill for the following:
10 burpees, run to top of hill, 20 jump squats – rinse and repeat until PAX 2 comes to relieve them, then head back to Station 1
The full cycle was completed by all pax twice. At this point YHC decided for an audible as the conditions seems to only get worst thru the workout.
Group headed over to the picnic for a break from the lovely weather.
2 rounds of the following:
1 min peoples chair followed by BTW (you are welcome Voodoo)
Finish it all off with 50 flutters in cadence.
NMM
Nasty nasty weather this morning – cold, rainy and windy. And it didn’t get any better as the workout went on. Solid work by all just showing up to post in such nasty ass weather.
Truly honored to get to lead such a solid group of guys who showed their mettle just showing up today.
Limited mumble chatter today – most trying to stay warm and keep hypothermia at bay.
Gummy did try to Q-jack during the flutters, but YHC would have nothing of it, but in trying to keep the pax going, caused more problems by raising YHC voice over the attempted Q-jack which added to the confusion. Will try to make it less confusing next time.
Thanks for the chance to lead and for showing up and keeping YHC from having to this alone.
Announcements:
Sign up for Joe Davis run
Hope everyone has a safe and happy Thanksgiving and safe travels and prayers for all pax traveling today and this weekend.
Champagne out.
9 SOBs gathered for another tour of the Ballantyne AO with The Brave.
SF was planted – Thanks Madame for shiny new The Brave SF.
No FNGs (Dear Abby was a site FNG) so off we went.
Quick mosey up by CVS and by two of the Stonehenge Christmas trees waiting to be decorated.
Continue mosey up Ballantnyne Commons Parkway to the Premier deck – throw in a little back and forth hill runs to warm up the legs.
Group up at bottom level of the deck. AYG up the first ramp, then 10 burpees OYO, mosey to bottom of next ramp, AYG up next ramp, then 9 burpees OYO. Mosey to bottom of next ramp, AYG up next ramp, then 8 burpees OYO. Mosey to bottom of last ramp, AYG up last ramp, then 8 burpees OYO.
Head back down stairs – Continue running down Ballantyne Corp place past SPX Building, cross bridge and turn right. Stop and do merkins in cadence waiting on six.
Continue behind building and run back and forth around trees to back pond. Around pond back to parking lot.
Group back up – 10 spiderman merkins in cadence.
Run back around lake and turn ride to cross bridge – bearcrawl across bridge.
Mosey uphill for another quick circuit. Lap around lake, and wall climb x 3
Mosey by next building and line up – Bear crawl 5 parking spaces, 10 CDD, Lunge walk 5 spaces, 10 jump squats
Rinse repeat to other end of parking lot.
Mosey over to big wall – climb 10 times, alternating which foot you top the wall with.
Mosey over around next big lake back up to parking lot and quick mosey to the next lake.
Line up at bottom of hill – broad jump up the hill, the back down, 10 diamond merkins and lap around the lake.
Quick mosey to exercise trail, with a merkin stop along the way to wait on the six.
Head to exercise trail for low arm walk x 2
Quick Mosey back to launch.
Total distance = 5.03 miles covered with lots of other fun stuff thrown in – solid work by all today.
NMM
Not much mumblechatter today, everyone was getting after it. The AYG ramp runs with burpees is a most unsavory way to start a workout.
It’s an honor to lead such a great group of men. Thank you for the privilege.
Announcements:
Yesterday was the last day for signing up for Area 51 Christmas party but you can still get in – please follow up with Prohibition -the party Q.
Sign up for the Joe Davis Run and join the Area 51 team
Last Day for shoes – if you have them please contact Joker
F3 Owned this year’s Thunder Road.
That’s it.
Champagne out.
Yes YHC is tardy in getting the BB up. ITs been due to working on improving YHC sit-up score.
7 SOBs decided to deny the warm fartsack to see how they measured up with the Ranger PT Test.
Great work by all involved. Lots of Larry Birds out there across the board today.
Results have been spreadsheeted for future comparsion.
A few key observations:
YHC can’t do old school sit-ups worth are darn – kryptonite. Need to fix that stat. Only managed 39 in 2 minutes. YHC was lapped by a few people…
Honeybee needs to fix his Weatherdotcom app so it doesn’t give him weather in FL. It told him it was short sleeves weather. Which was true if you think sub 40s is short sleeves weather.
Haggis and MT are both beasts in push-ups, sit-ups and pull-ups – granted there was some discussion around MT’s pull-up form.
Great work all around out there and thank you for the opportunity to lead this great group of men. Its aways an honor.
Announcements:
Bring your shoes – we have until Nov. 22
Joe Davis 5K and 10K – on the main page – sign up.
Area 51 Christmas Party – see the Pre-Blast for it under S. Charlotte and get signed up by Nov 20th. Prohabition needs HCs to setup the food.
Thats all YHC’s got.
Champagne Out.
The Brave will start running the Ranger PT test every 6 to 8 weeks to provide the Pax a good baseline and measuring stick on improvment as we head toward the Spring Mudrun season.
The Ranger PT test consists of the following:
2 minutes – max pushups
2 minutes – max situps with someone holding your ankles
Max Pull-ups
Timed 5 Mile Run.
We will lauch at 5:15 at the The Vine – come warmed up. We will mosey down to the workout trail for the push-ups, sit-ups and pull-ups, then mosey back up past The Vine to start the run. Attached is a route map – we will make two laps.
See you in the Gloom.
Champagne
13 of SOBs finest decided to ignore the warnings of lots of running and brave the cold to start their week off right at Foxhole.
YHC was almost late due to not figuring into time to get to the AO the time needed to defrost the car. Its only Nov 3rd for crying out loud.
No FNGs, so abbreviated disclaimer given.
YHC had two workouts for this morning, one that went with the preblast Sunday that warned of running and another that was 0.0 but lots of KB work. Deciding to leave it up to the Pax, TR was given a choice – pick the hand with the rock – 0.0 workout, hand without – lots of running. Choice was the hand without so off we went.
The Thang:
* = in cadence
SSH x 20*
IW x 15*
MC x 15*
Prying Goblet squats x 5 – great for stretching out the hips, quats and calves (It will be needed later)
Enough warm-up time for the main event:
Mosey to the endline of the soccer field with bells in hand.
5 x Burpees, Two Hand Swings, and Goblet Squats – AYG 100 yrd
10 x Burpees, Two Hand Swings, and Goblet Squats – AYG 200 yrd
15 x Burpees, Two Hand Swings, and Goblet Squats – AYG 300 yrd
20 x Burpees, Two Hand Swings, and Goblet Squats – AYG 400 yrd
25 x Burpees, Two Hand Swings, and Goblet Squats – AYG 500 yrd
20 x Burpees, Two Hand Swings, and Goblet Squats – AYG 400 yrd
15 x Burpees, Two Hand Swings, and Goblet Squats – AYG 300 yrd
10 x Burpees, Two Hand Swings, and Goblet Squats – AYG 200 yrd
5 x Burpees, Two Hand Swings, and Goblet Squats – AYG 100 yrd
Finished with just enough time to mosey to parking lot for COT.
For those keeping score lots of work done today – 125 burpees, 125 2H swings, 125 Goblet Squats and 2500 yards AYG (roughly 1.5 miles)
NMM
Solid work by everyone this am. YHC brought this workout back out after shelving it for the better part of a year. Last time it was considerably warmer. Today, however, not the case but clearly everyone is getting stronger. Not much mumblechatter as most (YHC was) were in O2 deprivation most of the time.
Its an honor and privleage to have the chance to lead this group.
Thanks for the chance to lead.
Announcements:
Bring shoes to donate – this goes until Nov. 22nd. Men’s Athletic shoes only please and make sure they are in decent shape.
Joe Davis Run – see top of main page and sign up.
The Brave will do the Ranger PT test this Friday – look for the pre-blast – and will continue to do it about every 6 to 8 weeks to provide a good measure of improvement leading up to the Spring MudRun.
(Min standards: 49 pushups in 2:00 minutes, 59 sit-ups in 2:00 minutes, 6 dead hang pull-ups, 5 mile run in 40 minutes)
That’s all YHC has, if something was missed, shout out below in the comments.
Champagne Out
12 men decided to answer the call and check out this new thing called The Brave. And they were not disappointed. Temps were great for a nice stroll around the Ballantyne (SOB) AO
No FNGs so abbreviated disclaimer given and we were off.
Run down Ballantyne Commons, east with some bench jumps and lunge walks thrown in.
Turn left on Ballantyne Commons Pl then some serpentine hill runs (remember the leatherneck)
Run to bottom of left Premier parking deck, up the stairs.
Plank waiting on the 6
Run across top of parking deck and back down the stairs.
Run back out onto Ballantyne Commons Pl and run down cross the bridge and turn right behind one of the BofA buildings.
Plank and 25 merkins OYO while we wait.
Run down behind the BofA buildings – across top of the hill then weaving around the trees across the back.
Around lake to the dock – MT lead exercise:
SSH x 15 in cadence
IW x 15 in cadence
Another lap around the lake – then trip thru the woods
Bear crawl up and over the bridge
Run up hill to short stone walls – up and over x 3
Run around lake and back down the hill behind the office building
Line up facing downhill – Wide arm merkin walk – 10 to left and 10 to Right.
Continue on downhill along woods, then back up and across parking lot to larger wall.
Climb wall 10 times, topping out with alternating feet = 5 with right and 5 with left.
Run over to next lake behind the Hixon building.
Run around lake and back to picnic area overlooking lake – 25 LBC in cadence, 15 merkins
Run around lake again and work way over to next lake.
Backwards run up the hill, back down – 10 merkins then lap around lake – plank
Rinse and repeat – but run to entrance to exercise trail.
Stop along the way for 15 more merkins
Run exercise trail to lower parallel bars.
3 trips thru bars
Mosey to High parallel bars.
3 trips thru bars
Run back up and around Loch Ness and back to Launch
Time: 1 hour Distance: 4.8 miles
NMM
Great first workout for launch of The Brave. Thanks to all the Pax who decided to give it a shot. Everyone worked hard and we pushed the pace. Keep coming out – we will keep it interesting – there are lots of great obstacles at this AO.
Thanks for the opportunity to lead – its aways an honor and privilege
Announcments:
The Stand – 3rd F workout is at the Panera at Carmel and 51 right after The Brave – check it out YHC and Purple Haze on Q.
Spartan Super – Oct 26th. – 30% F3 Discount. Here is the post: http://f3nation.com/2014/09/10/super-spartan-carolinas-october-26-2014/
Thanks again for a great workout
Champagne out.
11 men decided it was better to start the day off with a healthy dose of pain vs. sleeping late. And the cool temps made for a great Gloom this am.
Disclaimer given
The Thang:
Mosey to fields
High knees – width of field
Butt Kickers – width of field
Carioca Right– width of field
Carioca Left– width of field
COP: * = In cadence
SSH x 15 *
IW x 15*
Slow Squats x 20* (3 count down, 1 count up)
Mtn Climbers x 15 *
Main Event:
Hydra Escalator:
Start at one end of the field:
5 x Burpees, LBCs, Squats, Wide arm merkins – AYG 75ish yards to other end of field
10 X Burpees, LBCs, Squats, Wide arm merkins – AYG 75ish yards other end of field
15 X Burpees, LBCs, Squats, Wide arm merkins – AYG 75ish yards other end of field
20 X Burpees, LBCs, Squats, Wide arm merkins – AYG 75ish yards other end of field
25 X Burpees, LBCs, Squats, Wide arm merkins – AYG 75ish yards other end of field
20 X Burpees, LBCs, Squats, Wide arm merkins – AYG 75ish yards other end of field
15 X Burpees, LBCs, Squats, Wide arm merkins – AYG 75ish yards other end of field
10 X Burpees, LBCs, Squats, Wide arm merkins – AYG 75ish yards other end of field
5 X Burpees, LBCs, Squats, Wide arm merkins – AYG 75ish yards other end of field
Plank and Peoples Chair once done waiting on the 6
Quick Mosey to concession stand area:
10 x Jump ups
15 x Decline merkins
20 x Dips
Rinse and repeat for a total of 3 rounds.
Mosey to playground:
Arm walk
Monkey Bar walk
Mosey to fields again.
Line up on side line
10 x diamond merkins then on your stomach
Stomach start – AYG sprint to other side lines
Rinse and Repeat for total of 3 cycles.
Time for Mary
Flutter kicks x 50 in cadence
Elbow plank the remaining two minutes thanks to DK’s creative “Space Balls” counting technique.
NMM
Not much chatter this morning – everyone got right to work. Runstopper and BOG were definitely pushing the pace all morning, Thanks for helping make YHC work harder and get better. Solid work by all the pax. Smaller group than typical for Hydra and everyone was pushing it.
DK – thanks for the Space Balls counting lesson.
Thanks for the opportunity to lead you men this morning at a great workout and great AO. Thanks Bug.
Solid take out by Runstopper.
Announcements:
A new obstacle / mud run focused workout with running will start Friday 10/10 – The Brave Q’d by Madame Tussauds and YHC. If you have a race coming up soon, this is the place for you. Format will be running with obstacles.
Spartan Sprint – Oct 26th – 30% F3 discount, check out the front page. Several Area51 Pax are hitting it.
That’s all . If YHC missed anything, call it out below.
Champagne Out.