Author Archive Geraldo

Rocks and Running are like Peas and Carrots

YHC pulled into the parking lot with a few minutes to spare At 0530 the 12 Pax was properly disclaimed, and we were off. 

The Thang:

We took a nicely paced jog over to the parking lot with all the islands and construction equipment. 

COP:

  • SSH x 20 IC
  • Imperial Walkers x 20 IC
  • Low Slow Squats x 15
  • Windmills x 10 
  • Eight Count Body Builders x 10 IC (Crowd pleaser)

Hot Box Set

We jogged over to the hot box and partnered upPartner up, Partner 1 performs called exercise while Partner 2 runs and touches the church and back, then flapjack.

  • Dips
  • Incline Merkins
  • Step ups

Rock Work

We then moseyed over to the rock pile, making sure we don’t leave our rocks on the ground in the way of passing cars, of which there were a couple at that hour. Choosing a lifting rock for the follwoing.

  • Curls x 20
  • Tricep Extensions x 20
  • Overhead Presses x 20
  • Run to the rock and back
  • Squats with rock x 20
  • Flutter Kicks with rock overhead x 20
  • Louganis with rock overhead x 20
  • Run to the second lightpost on the right and back

Repeato, except I called an #Omaha and we didn’t run to the rock but to the light post instead. 

We headed back to the launch point stopping for an AYG run before working on our abs/”stomache”

Mary:

  • Flutter Kicks x 15
  • Dollies x 15
  • One more AYG run
  • Heels to Heaven
  • LBCs 

Done.

Moleskin:

  • 2/3 of the #Trifusnik were in attendance, and they exercised the #refusniks early and often starting with the SSH. Maybe Semi Gloss was resting himself for Hydra tomorrow.
  • Clover can’t keep count or intentionally tries to cross up the Q during cadence.
  • Pudding Pop correctly guessed we were stopping at the hot box but the box were disappointed that the run was to touch the church and back rather than the usual light post. There were several groans of “that’s far”, oh well. 
  • Mr. Magoo was getting some grief from Haze for making him work harder to keep up with the Pax on the runs to the church wall. 
  • Lorax and Spackler were giving it a go with the AYG sprint, looked like Spackler got the best of that one. The second AYG was a time killer, #Cobains. Pudding Pop noted that he only had one in him #TWSS
  • Jet Fuel put in his solid effort as usual, and was dressed appropriately with his shirt tucked in.
  • Spackler was out front as usual #LarryBird, he admitted that he’s a lot faster at 185 than 195. All those OTB workouts have done him good. 
  • Point Break was out there pushing it during the runs, nice job.
  • Haze provided some commentary during COP with the windmills, something to the effect that we’ve gone soft. Poke the bear and you get 8 count bodybuilders as reward.
  • TCLAPS to Haze for the extra credit 1.5 miles running in and running out. 
  • Spacklers new truck does everything including mixing drinks and blasting La Vida Loca from the tailgate speakers. Sweet new ride. 
  • Thanks to Lorax for the opportunity to lead and please sound off with any mumblechatter.

Announcements:

  • Hydra triumphantly returns tomorrow, officially at OPE with at later start, 0600, for those who like to sleep in some. Spackler has the Q for his 40th birthday. Join us, it promises to be a chatty one, and maybe there’ll be some White Claw at the end. 
  • Anvil needs Qs signup by reaching out to Lorax. Spackler on Q next week. 

Kevlar Rides Again

7 PAX returned to Gloom and the official site for #Kevlar. We started with a quick lap around the short track adjacent to the parking lot the circled up on the grass for COP.

COP:

  • SSH x 20 IC
  • Windmills aka Sharon Towers x 20
  • Imperial Walkers x 20 IC
  • Merkins x 15 IC
  • Squats x 20 IC
  • 5 Burpees OYO

Stair Work We took a half a lap around the church, moving over to the stairs and partner up. Partner 1 runs up the stairs and back while Partner 2 performs called exercise, then flapjack.

  • Merkins
  • Flutter Kicks
  • LBCs

Hill Suicide We jogged over tot he parking lot and lined up abreast. Run to the first median and back; second median and back, to the road and back, perform 10 merkins each time you return to the start.

Dora 1, 2, 3 Moving to upper lot, we returned to our partners Partner 1 sprints across the the parking lot to the first island on the left while Partner 2 performs called exercise.

  • Merkins x 100
  • Carolina Dry Docks x 200
  • Squats x 300

Mary:

Return to the launch point with a few minutes left for some Mary.

  • Flutters x 15 IC
  • Rosalia x 15 IC
  • Hello Dollies x 15

Moleskinny:

  • It was great to be back at the Kevlar AO at Christ Covenant Church. While we met on Zoom, or in Matthews, we really appreciate being able to be back at Kevlar’s roots.
  • Zoom served its purposes, and YHC is glad it was a limited engagement. I’m with Horsehead, I’m Zoomed out and stoked that Area 51 is back open for business. It’s been inspiring to see the Area 51 pax get after it during this #SIPO even when we were not able to meet in person. It’s a motivator for YHC and it’s great to see the Pax keep pushing each other.
  • As we reopen, get out and Q a workout, and write a backblast. The backblast is a way to keep the Pax tuned in and strengthens an EH. 
  • The hill suicide is a crowd pleaser, and YHC thought we’d do a second round, but I thought better of it.
  • Faultline duly noted that you really can’t cheat with Dora 123, you’re accountable to your partner.
  • Horsehead informed YHC during the stair work of a possible code brown and asked if we’d be heading over to the woods. He made his way and pulled the #Elvis after the hill suicide work and returned for Dora 123. When you gotta go, you gotta go.
  • Good to see Chubbs and his buddy Spyglass return the Christ Covenant Church for their 2nd Area 51 workout this week. Spyglass joins us from Asheville where he posted a few times and lives up in the F3 Metro region but posted down here getting his buddy Chubbs out. Chubbs is a Florida gator and was named by Horsehead at Skunkworks this week in honor of Happy Gilmore’s beloved golf coach. The two of them joined us at Skunkworks Tuesday by looking up on the website for a local workout and by chance several of us met for an off the books Skunkworks workout lead by Horsehead. Skunkworks officially reopens on 5/26.
  • Horsehead gave me some grief about my squats, its all about the range of motion. I had promised him that there wouldn’t be any old man exercises then we rolled into what HH called the longest set of windmills.
  • YHC had only Q’d Kevlar once before, although it was in my steady rotation when I started F3. Funny enough, the other time I Q’d was by chance, I showed up only to find Cottontail, and we just got after it. Good to see Cotton out there and putting in the work. Funny that he drives a Chevy Volt considering the size of his family.
  • It wasn’t until YHC started writing this backblast that I noticed the #weinke was eerily familiar to the one I did leading Skunkworks in February. #Cobains for the lack of originality.
  • Thanks to Orange Whip and Faultline for opportunity to lead and please sound off with any mumble chatter.

Announcements:

  • F3 Metro King of the Queen City Hills CSAUP 6/6-6/7 220 miles for runners and 110 miles for ruckers. Teams of six or 12 available.
  • Deep Dish on Q for Rock Zero 0700 Calvary Church
  • Covenant Church starting outdoor servie

Breakdancing Broke Out At The Rock

https://youtu.be/pmfEm0rHHhU

As if what was about to come wouldn’t suffice, Hoover, Stone Cold and Cheese Curd came in hot from a pre-run.

COP
Low slow squat hold x5
Side straddle hop x10
Arm circles x10
Merkin x10
Arm circles x10
Merkin x10
Imperial Walker

The Thang
Count-off 1,2,3

1 to Soccer field
Burpees incremental +3
Next round audible +2

2 to Half field #1
Jack Webb incremental to 8/32
2 laps

3 to Half field #2
Break Dancers x10
2 laps

Flapjack between fields 1,2 & 3 with field #1 every other.
Bear crawls every other island while mosying between fields.

Cone pickup

Green Sally Merkins /Squats for 3 min

63 minutes

Rogue Boot camp 
Geraldo
Hoover
Stone Cold
Mermaid
O’Tannenbaum
Clover
Deep Dish
YHC

Rogue Bag Workout
Flipper
Cheese Curd
Mighty Mite

Rogue Bells Workout
Voodoo
Madison

War Eagle

Moleskine
It was a warm and rainy beginning with a few denying the fartsack. ‘Distancing’ took a bit of planning for YHC, yesterday, and the pax stepped up (albeit in short order with sopping wet sneakers) to crush an AMRAP-style workout across three sequestered fields. Despite the social distancing, these cagy, just glad to get outside, happy clowns were visited by Jack, by bears and finally by Sally.

O’Tannenbaum admitted that despite YHC placing a bright red traffic cone on top of a raised drain cover that he couldn’t find it. Actually some Pax were overheard talking about how glad they were to get some rain to ‘take down the pollen’ so maybe O’Tannenbaum got some pollen in his eye? That’s perfectly fine as together we can do anything!

The combined 50 burpees, flanked by bear crawls on both sides was FUN. So much so that when Deep Dish asked YHC if he pre-ran, he was tempted to say ‘yes’ as if it might explain why he was struggling to keep up with Deep Dish and others. It was likely YHCs slow pace that lead to Geraldo’s temporary defecting to another group. It wasn’t uncommon to see a few breakdancing in the rain at times…a real winner. Later, Stone Cold voiced his frustration in not correctly following Sally’s cadence calls…he wasn’t alone.

YHC thanks all for giving an extra 3 minutes to Sally but he assumed anything goes in a not official beatdown. He also thanks Geraldo and Hoover for the chance to not lead this not official small and distanced gathering.
Cottonmouth…out.

3.35mi

 

Slim To None

 5 PAX made their way to #F3Peak51 and here’s what went down. 

The Thang:

The veteran PAX were properly disclaimed and we were off moseying to the bus lot behind the school for some COP.

COP:

  • SSH x 20 IC
  • Imperial Walkers x 20 IC
  • Merkins x 15 IC
  • Squats x 20 IC
  • 8 Count Body builders x 10 IC

Greenway Repeats

We made our way to the Greenway, carefully dodging some mud and puddles. We took off for the rocks and water feature about .20 miles down the Greenway for some circuit work. 

  • Decline Merkins x 10
  • Dips x 15
  • Step-ups x 2- (10 each leg)

When were finished, we headed back up the Greenway towards to school stopping for some Mary

  • Flutter Kicks x 15
  • Heels to Heaven x 15
  • LBCs x 15

After finishing this set, we moseyed back to the rocks and water feature for another round, we completed 3 round in total.

Mini Murph

We moved over to the playground located in the center of the track for a Mini Murph after each set, we took a lap around the track. Repeato  for 3 total rounds.

  • Pull-ups x 5
  • Merkins x 10
  • Squats x 15

A quick check of the watch and we headed back to the start point, but not before we got some gassers in to get our mileage up to 2 miles for the workout.

Mary:

Back to the start point with a few minutes left for some Mary.

  • Flutters x 15 IC
  • Dollies  x 15 IC

Done

Moleskinny:

  • Great effort by the PAX today, Peak 51 always feels like home when I return to Q, Sensei and Lois do a great job to keep it going. 
  • YHC pulled in and was surprised not to find any pre-runners  with Lois and Sensei emerging from a car, Slim Fast was out of town, so no Slimfast 5K.
  • Speaking of Slimfast, as you all know it does not rain when that man Qs, he has the mystical power to ward off any precipitation until 0615. I looked at the forecast Wednesday night and the weather app said 80% chance or rain and wouldn’t you know it, when I woke up, the weather app said the rain wouldn’t start until 0800. Simply mentioning Slimfast’s mojo kept the rain way, #TrueStory.
  • YHC had planned an entirely different workout predicated on the fact that it would be raining. Without the rain, I called an audible for the back up #Weinkie. The plan was to keep the PAX moving and get some PT in. .
  • Smokey was getting after it, on the runs, he’s a #Respect and makes it look easy.
  • Lois and Sensei seemed to be chatting it up over by the rocks/water feature and either lost count or were just deeply involved in their conversation.
  • Sardine’s list of exercises to #Refusenik is growing,  8 count bodybuilders #CrowdPleaser, being one of them. He also mentioned his M doesn’t like his shoes getting muddy.
  • Sardine did make a request for his favorite, Roxanne, but I think she didn’t want to make an appearance this week. 
  • Some feedback from the PAX was that the #Weinkie wasn’t terribly original, it may have been simple, but I hope y’all got your monies worth. 
  • Good to see the Sparta crew out there, putting in the work and bringing the PT to a running bootcamp.
  • When YHC started F3 many moons ago, rain wasn’t much of a deterrent but the PAX seem more likely to #FartSack these days. It happens to YHC, perhaps we’ve gotten comfortable, but we need to suck it up and post. Accountability is what keeps the PAX posting, reach out to someone you haven’t seen post in a while and get them out. EH someone new, offer to pick them up, the hardest part is showing up. Habits are a lot easier to start than they think, it’s taking that first step. 
  • Thanks to Sensei and Lois for opportunity to lead and please sound off with any mumble chatter.

Announcements:

  • Death Valley AO is shutting down #RIP next week. Join the rest of the Area 51 pax for one last workout  next Wednesday with a celebrity Q before Smokey and Dollywood shut its doors.
  • Let Them Soar 5K, coming up in November, sign up and support F3 Tackling Dummy’s charity and a cause very close to his heart.
  • Speed For need season is picking up again, signup for  at least 1 race this year, you’ll be glad you did.

Crowd Pleaser

10 PAX made their way to #F3Skunkworks for some KB work and a bit of running.

The Thang:

The PAX was properly disclaimed and got right down to it.

COP:

  • SSH x 20 IC
  • Imperial Walkers x 20 IC
  • Merkins x 15 IC
  • Squats x 20 IC
  • 8 Count Body builders x 10 IC

Catch Me If  You Can

Partner up, like sized  bell, Partner 1 farmer carries both bells while Partner 2 performs 10 merkins and chases Partner 1, then flapjack. Continuing around the church.

Hill Suicides

Staying with your partner , Partner 1 runs to the first median and back; second median and back, to the road and back, while Partner 2 performs called exercise, then flapjack.

  • Goblet Squats
  • Swings
  • Flutter Kick Presses

Dora 1, 1, 1?

Partner 1 sprints across the the parking lot light while Partner 2 performs called exercise, flap jack.

  • Overhead Presses x 100
  • Teabag Squats x 100
  • Upright Rows x 100

Mary:

Return to the launch point with a few minutes left for some Mary.

  • Flutters x 15 IC
  • Rosalia x 11 IC

Moleskinny:

  • Great effort by the PAX today, I really appreciate you guys coming out and supporting this site.
  • Stone Cold aptly observed that YHC doesn’t post to Skunkworks often. In fact , the last time I posted here was the last time I Q’d here back last August. Kettle Bells have been off the menu for a while, mostly due to my poor form. 
  • It really has been some time since I’ve been to the site, it is a lot better lit then I remember. Horsehead pointed out that there were a whole bunch of trees were removed from the loop around the church.
  • Horsehead was on the fence as to which of his bells to choose for the workout until YHC informed him of the planned CMIYC around the church. Or as Horsehead called it the “stupid long way around the church “
  • Stone Cold was none too pleased when YHC called for  3rd round of hill suicides, something to the effect of “Oh Come On!” You’re welcome.
  • Red Card beat out Smokey in the overdressed category this morning with a fleece and sweatpants, which looked like capris by the end of the workout. It was 50 degrees, come on man.
  • I think Lois liked the workout, he said something to the effect of “it was good, but sucked”
  • Red Card, Smokey, and SC were killing the hill suicides.
  • Header has to make an early exit for work or something. He was quite chatty during COP.
  • Eight Count Body Builders seems to be a real crowd pleaser. Quite a bit of parts to this exercise, the plankjack in particular, which throws some people off. 
  • Funky Cold is on IR, hope he makes it back real soon.
  • TCLAPS for the 3 pre-runners Stone Cold, Horsehead, & Hitchhiker?
  • Thanks to Funky Cold and Tulip for opportunity to lead and please sound off with any mumble chatter.

Announcements:

  • BRR & Christmas Party

Number 5 Is Alive

YHC pulled into the parking lot with only 2 other cars in the parking lot,  with Dollywood and Smokey tucked warmly in their cars.  Red Card then showed up as did Puddin’ Pop and his grey shirt. Suddenly we were five,  and properly disclaimed, then we were off

The Thang:

We started with a quick lap waiting on Floor Slapper to show up, when he didn’t show up at his normal 05:32 so we we went ahead with the workout.

COP:

  • SSH x 20 IC
  • 8 Count Bodybuilders x 10 IC
  • Imperial Walkers x 20 IC
  • Low Slow Squats x 15
  • Windmills x 20

Now properly warmed up, we headed down to Davie Park, and did some Mary while waiting on the six. With the six in, we ran down Windswept towards to  the dog  park, stopping at every street light, with the exception of the unlit one, along the way for 5 squats. When we reached the parking lot we did some Mary.

We moseyed back to the playground, again stopping at each street light, except for the unlit one, for 5 LBCs. At the playground, partner up Partner 1 performed called exercise while Partner 2 ran the hot lap, flapjack. We completed 3 rounds, with Merkins, Dips, and Step ups for the exercises. 

We moved over to the rock pile, picking a lifting rock,  for 3 rounds of Curls, Presses and Tricep extensions.  A quick check of the watch and it was time to head back to the start point for some Mary.

Mary:

  • Flutter Kicks x 15
  • LBCs x 20
  • Hello Dollys x 15

Done.

Moleskin:

  • With the amount of rain we’ve had the past week, it was good to leave campus for some drier pastures. 
  • YHC had  planned out the workout last night, but Omaha’d a majority of it with an uneven number of PAX, 
  • It was close to 60 degrees this morning, yet somehow it felt chilly. Dollywood stayed warm in his truck , which he’s known to nap in while waiting for 0:5:30, even sets an alarm for it. 
  • Dollywood led most of the workout, if not all of yet. Red Card was not too far behind him, both of them making it look easy. Good to see him stay for the 45 minutes. 
  • Smokey put in strong work as usual, and was keeping up with our soccer playing pax .
  • Puddin’ Pop did some of the exercises (I think) #Refusenik was in place. 
  • Unlike previous episodes of Death Valley, there were no hills or #TripleNickel, YHC felt like we needed  a day off from both. 
  • The trivia game was slow today, Puddin’ Pop must have been too focused on the workout.  
  • Thanks to Puddin’ Pop for taking us out.
  • Thanks to Dollywood and Smokey for the opportunity to lead and please sound off with any mumblechatter.

Announcements:

  • Off the books 50 trail race 2/22, some pax are doing all three loops or rucking 1 loop, check Slack for the details. 

Post Natty Championship Q

YHC pulled into the parking lot with plenty of time to spare, knowing it would be light crowd following the Natty Championship game last night. I knew at least Hopper would be there since I followed him in from Providence Rd. A few more showed up and suddenly 8 Pax was properly disclaimed, then we were off

The Thang:

Mosey down the drive then up to the track for a warm up lap, circling up at the one end of the track that isn’t soaking wet.

COP:

  • Burpees x 5 OYO
  • SSH x 20 IC
  • Burpees x 4 OYO
  • Imperial Walkers x 20 IC
  • Burpees x 3 OYO
  • Low Slow Squats x 15
  • Burpees x 2 OYO
  • Windmills x 20
  • Burpees x 1 OYO

Ok, with the field soaked from the monsoon that passed in the evening, we set up for four corners, 12 reps of each exercise, Merkins, CCDs, Squats, and Lunges. Repeato for 4 total laps.

When all  the fun was had, we headed up the hill in front of the gym for some circuit work. Three rounds of Incline Merkins x 10, Dips x 15, and Step ups x 20 (10 each leg). After which we grabbed some wall for a little People’s Chair, with Air Presses x 50. 

With the People’s Chair wrapped up we stayed in a group, one Pax runs down the bill to track while the Pax does called exercises: Lunges, Squats, Merkins, CCDs,, etc. A check of Hopper’s watch and it was time to head back to the start point. 

Mary:

  • Flutter Kicks x 24
  • LBCs x 24
  • Burpees x 6 OYO

Done.

Moleskin:

  • Sprockets texted YHC yesterday in need of a substi-q due to an illness, with 60 degree weather in January absolutely. 
  • YHC had  plan this morning, but that that went to the wayside with all the rain that fell last night. I had forgotten that the football field wasn’t field turf like the lacrosse field thus the audible for the track work. 
  • It took a few rounds but Hopper caught wind of the rep counts adding up to 48. YHC celebrated my birthday this past weekend and I”m grateful for 48 good years and looking forward to 48 more. 
  • The crowd was sparse the morning after the National Championship Game last night, tough loss for Clemson. Hope Marge makes it back after a quick trip to the Big Easy for the game.
  • We had Hairball sighting, who we thought some lonely dude running around the track, with his green blinky light flashing. 
  • Puddin’ Pop was in fine form, gray shirt and all. 
  • Welcome Dora site FNG who came out supporting YHC.
  • Hopper was the ever vigilant site Q checking his watch to make sure everything was on track.
  • Solid work by Sling Shot who keeps putting the work in every week, keep it up. 
  • Thanks to Snowflake for taking us out, prayers for Red Rocks continuing recovery from a severe stroke nearly a year ago.
  • Thanks to Hops and Hopper for the opportunity to lead and please sound off with any mumblechatter.

Announcements:

  • 30 for 30 for Red Rocks, pre-blast here

Chasing the Gopher

YHC pulled into the parking lot with a few minutes to spare where I found Slim Fast and Sensei back from the Slim Fast 5k looking pretty warmed up. At 0530 the Pax was properly disclaimed, when we see Dora coming in hot. We completed some merkins while Dora jumped out of the minivan and joined us.

The Thang:

We Moseyed over to the bus parking lot, YHC almost turned left to the church parking lot but quickly digressed.

COP:

  • SSH x 20 IC
  • Imperial Walkers x 20 IC
  • Low Slow Squats x 15
  • Windmills x 10 (for Dora)
  • Eight Count Body Builders x 10 IC (Crowd pleaser)

Feeling warmed up, we headed to the little hill behind the ball field for Sevens, Merkins at the bottom and Squats at the top.

Now that we were really warmed up, we moseyed over to the track for a quick lap then gather back at the bus lot. Time for an oldie but a goody, the Gopher. Partner up, size and speed does not matter. Partner 1 runs a lap around the track, while Partner 2 runs back to the bleachers behind the ball field and complete the circuit of 10 incline Merkins, 15 Dips, and 20 Step-ups (10 each leg). When finished, meet your partner halfway for 10 handslap Merkins, then flap jack. We go until time is called.

I think we managed to get three rounds when I looked at my watch and it was time to head back to the launch point for some Mary. If I remember correctly we completed Flutter Kicks, Hello Dollys and, Rosalita. Another quick look at the watch and we had time for 5 Burpees OYO.

Done.

Moleskin:

  • It’s refreshing to have the Fall climate finally arrive. Although YHC was sure to find Slim Fast wearing pants since it was sub 50 degrees, but he was still in shorts. Swiss Miss however was in pants, no surprise there.
  • There was to be no Sally or Thunderstruck today, nor any playlist.
  • The Gopher makes for an easy #weinke, but also pushes you, lots of you vs. you.
  • When YHC provided the instructions for the Gopher Dora said “What did I do to piss you off?” He was out there and pushing himself, getting stronger every week coming back from the broken foot.
  • Slim Fast was trying to use the Jedi Mind Trick on YHC when he tried to get me to change the rep counts for to 10 for all of the exercises. Valiant effort to no avail.
  • Strong work from Arsenal this morning, I hadn’t seen him in some time and reintroduced myself.
  • #Kotters to Swiss Miss who hasn’t been posting to many boot camps lately but can be found regularly at #Gumby.
  • Tweetsie was missed but he has the Q next week. I heard he recently/finally turned 30. It’s all downhill from here son.
  • Lois is feeling enlightened having to learn all he needs to know about compliance this week. “Fraud is bad”.
  • Nice to meet DNR today, which this was only his second post ever. I got to partner up with him when Slim Fast had to leave early. Good job and keep it up.
  • Sardine #Refusniked the last trip to the bleachers and modified to merkins,
  • Thanks to Sensei and Lois for the opportunity to lead and please sound off with any mumblechatter.

Announcements:

  • Veteran’s Day Convergence at BaseCamp 0700 Thunder Road and Hopper on Q
  • Area 51/SOB Christmas Party 11/22 6:30 PM, details here
  • Gobble Wobble 5K 11/9 Register here

OG Bootcamp by O’T



Warm up: SSH, Merkins, MC, IW, Mosey to Turf ‘loft’ for 6 minutes of Mary.

Warm up run to outfield fence and back to rock pile.

Rock Press/Curls/Triceps 20-15-10-5 with shuffles and karaoke in between.

Devils workout: merkins, jump squats, drydocks, LBC, (Something else), Burpees

Mosey to ‘hot box’ for some wall time: air presses 3×20, plank in between

Mosey to Mt. Everest to 2 circuits

Great group for my first Q at Rock Zero! 

OT

Moleskin:

  • Strong work by the Pax today as OT provided an old school boot camp beatdown.
  • Welcome #RedwoodOriginal MMOB who traveled far from F3 Metro region but still within the #PeacockWedge to meet his buddy Gay Blade
  • Also, Welcome Gay Blade who used to be minister at Calvary Church.
  • Loved/hated the 2 trips up North Face, what used to be a staple at this AO , it had been a while.
  • The Devil’s workout aka The Beast was a nice touch.

Announcements:

  • Chelms is pulling together a coat drive supporting the Westside Ministry. Coats will be collected at Area 51 and SOB AOs.
  • Area 51/SOB Christmas Party 11/22 6:30 PM, details here



“You Can Get A Little Lower” (That is what she said)

17 Pax decided to get their #DownPAINment before their soccer matches and yard work at #F3RockZero. YHC noticed that the the past couple of weeks were gear related so I decided to keep simple to boot camp style beat down.

The Thang:

We Moseyed over to the larger parking lot before the Cricket matches started for some COP.

COP:

  • SSH x 20 IC
  • Imperial Walkers x 20 IC
  • Eight Count Body Builders x 10 IC (Crowd pleaser)
  • Squats x 20 IC

We headed over to the parking lot with the islands, which Gummy commented that “Nothing good happens” there. We aptly lined up abreast, perform called exercise at each island, wait for the six, then the next exercise, you get the hint/pattern.

  • Merkins x 5
  • LBCs x 10
  • Squats x 10
  • CCDs x 10

We then made our way to the rock pile, technically not gear BTW, choosing a lifting rock and head back to the parking lot. Lining up abreast again, four rounds of Overhead Presses, Curls, Tricep Extensions, and Squats. Starting the first round 20 reps, then 15 reps, then 10 reps, then 5 reps. After each round, run across the parking and back for good measure.

When we were finished with that, YHC introduced the Pax to Brickyard Manmakers courtesy of Cadre Cleve.

We returned our rocks and then moseyed over tot hot box. Upon approaching, it appeared that soccer was starting early, due to picture day. We proceeded with the workout regardless. Partner up, size and speed did not matter. Partner 1 performs called exercise (Incline Merkins and Dips) while partner 2 runs to the lamp post (we all know which one) and back.

Enough of that and time for some people’s chair with 2 rounds of air presses x 50. We went back to grab some more wall when a soccer mom commented that we could get lower, indeed #TWSS.

We headed back to the start point, when Spackler requested some AYG sprints, who am I not to oblige.

We had some time for Mary, LBCs x 20, Heels to Heaven x 15, and Merkins x 15 IC. We tried for some Flutter Kicks, but called it due to traffic.

Moleskin:

  • YHC woke up this morning with a framework for the workout , keeping it simple with and OG boot camp flavor. Move here, exercise, move there exercise. Plus my legs were still in recovery mode so I hoped to stay up with the Pax. We still managed to get 3 miles in.
  • TCLAPS to Hoover with this Tiger Rag strength workout and solo pre-run. Although YHC caught him modifying with toe touches during the island evolution.
  • It must be Saturday, Deep Dish was sporting his Clemson shirt, although no Bama fans to be found at the workout.
  • Mr. Magoo doesn’t normally post on Saturdays, but he was getting after it, as was Dig Dug.
  • Spackler was out front, and probably refusniking with his buddy Bounce.
  • I think some of the Pax were questioned their choice of rocks.
  • YHCs rock conveniently split in two just before the Brickyard Manmakers. They’re awful, but in a good way, thanks to Cadre Cleve.
  • O’Tannenbaum was late but eventually found us by the islands.
  • There was an awful lot of traffic at Calvary with early soccer and something else going on at the church, we kept our heads on a swivel.
  • Thanks for the opportunity to lead and please sound off with any mumblechatter.

Announcements:

  • Chelms is pulling together a coat drive supporting the Westside Ministry. Coats will be collected at Area 51 and SOB AOs.
  • Area 51/SOB Christmas Party 11/22 6:30 PM, details here